Lifestyle Archives | Experience Life

The Blue Zones Habits for Happiness: Insights for Living a Longer, Happier Life

Molly Kopischke — Tue, 07 Oct 2025 10:00:48 +0000

The post The Blue Zones Habits for Happiness: Insights for Living a Longer, Happier Life appeared first on Experience Life.

What’s In and What’s Out: Healthy Wedding Planning Edition

Molly Tynjala — Mon, 29 Sep 2025 13:01:49 +0000

Over the past year and a half, I’ve realized a generally acknowledged, yet often unheeded, truth: Planning a wedding is chaos. OK, maybe it isn’t if you’re an actual wedding planner or a master organizer — but for most mere mortals, wedding planning can feel like purgatory.

There’s so much to do and seemingly so little time in which to accomplish it, not to mention that the process is laden with triggers related to body image and dieting, perfectionism, and family dynamics. As an anxious person with a history of disordered eating and people-pleasing tendencies, I have found wedding planning to be the ultimate test of my resilience.

Now, don’t get me wrong. I’m immeasurably excited to marry my partner of 11-plus years — I’ve anticipated our wedding day since I met him at a local coffee shop when I was 17. All the planning stress will undoubtedly be worth it as soon as I see him at the altar; the challenge is getting there with my mental and physical well-being intact.

Because I’m sure I’m not alone in this struggle, I’ve decided to (responsibly) procrastinate wedding to-dos by compiling an “In and Out” list with expert advice on what’s helping me stay grounded, healthy, and true to myself amid the premarital mayhem.

Out: Crash Diets and Bridal Boot Camps for Weight Loss

A 2019 survey found that 62 percent of brides want to lose weight before they say “I do.” This is hardly a surprise given how much wedding preparation is devoted to the bridal look — as well as the lack of body diversity in bridal ads.

“The diet industry is a
multimillion-dollar machine that profits
off of our self-consciousness
and feelings of never being good enough,
thin enough, pretty enough, muscular enough, et cetera.”

“The diet industry is a multimillion-dollar machine that profits off of our self-consciousness and feelings of never being good enough, thin enough, pretty enough, muscular enough, et cetera,” says Meredith Nisbet-Croes, MS, LMFT, CEDS-C, a family therapist and eating-disorders specialist. “It’s such a common experience that those getting married feel pressure to change or ‘perfect’ the way their body looks.”

This pressure can be particularly troublesome for people who, like me, have a history of disordered eating. Seeking to change my body through dieting measures — particularly extreme ones — can become a slippery slope back into dysfunctional and unhealthy behavior patterns.

In: Holistic Health

As I make my way toward the altar, potentially relapsing is at the top of my mind. To help mitigate my risk, I’m prioritizing lifestyle practices that center my whole-body health and wellness rather than my appearance. These include engaging in intentional cardio and resistance training; eating regular meals and snacks; focusing on whole, minimally processed foods; not denying myself sweets; and adjusting my social media settings to avoid diet-related content.

“‘Sweating for the wedding’ has become really normalized,
but we should all remember that
clothes are meant to fit our bodies,
not the other way around.”

I’m also practicing body neutrality and body acceptance — both of which, says Nisbet-Croes, can help those who’ve struggled with body image, eating disorders, or disordered eating. This can be as simple as choosing a wedding dress that flatters the body I have (a short, athletic build), rather than a smaller version of my body or those of the models I see on my Pinterest feed.

“‘Sweating for the wedding’ has become really normalized, but we should all remember that clothes are meant to fit our bodies, not the other way around,” says Nisbet-Croes. “Your body is your home, and it carries you through this life.”

Out: Self-Neglect

An overwhelming task like planning a wedding can easily become all-consuming. Obsessing over the process may lead dedicated or anxious planners to overlook foundational pillars like sleep, exercise, hobbies, and relationships.

Stressful periods involve an increased demand for resources such as time, money, and energy, says couples therapist Landis Bejar, LMHC, LPC, founder of AisleTalk, a wedding stress, marriage, and relationship counseling practice. “Most forms of self-care require at least one of these resources, too. Often, that increased demand means we have to reprioritize what gets our resources, and taking care of ourselves gets pushed to the bottom.”

In: Boundaries

In one of life’s great ironies, the practices we tend to abandon when overwhelmed are most valuable during stressful times. “Keeping up with your self-care practices is what is going to help sustain you,” Bejar notes. “We won’t be able to give and contribute joyfully to our wedding or the people involved in it if we don’t first take care of ourselves. Eventually, we will get burnt-out, resentful, or paralyzed.”

My own self-care starts with boundaries. While my natural anxiety-driven inclination is to self-isolate and work frenetically to get everything done as quickly as possible, I’m taking a bite-sized approach to wedding planning. My fiancé, Tomy, and I set limits: We try to work through one task at a time, every week or so.

Keeping things focused creates space to fulfill my physical needs (making healthy meals, exercising regularly, resting) as well as my emotional needs (seeing friends, reading, spending quality time with Tomy). I also keep planning separate from these activities — part of self-care is staying present in whatever I’m doing.

Out: Negativity Spiral

Humans are hardwired to look for the negative in our environment; it’s an evolutionary advantage that helped our ancestors avoid threats and harm. Yet a negativity bias can become a self-reinforcing cycle.

“When we’re stressed — and who isn’t when planning a wedding? — that negative tilt gets exaggerated many times over,” says integrative psychiatrist Henry Emmons, MD, author of The Chemistry of Calm. “That means being more vigilant, looking for danger, narrowing our view to see what’s wrong or what might go wrong. Unchecked, it can take over our conscious mind.”

There are so many wedding choices to make and elements to fit together that something is bound to wind up sideways. Fixating on the gaps (whether real or imagined) in our vision for the wedding can be paralyzing, preventing us from moving forward and eventually enjoying the outcome of our hard work.

In: Permeability

It may be tempting to close ourselves off to avoid getting hurt when reality fails to live up to our expectations. We can’t be disappointed if we don’t really try or care, right? But there are other ways to counter this tendency to spiral, like cultivating a mindset of permeability.

Emmons describes permeability as absorbing both the good and the bad we encounter, letting life’s rewards and penalties move through us without holding on too tightly, and playing our own role in giving and receiving.

I love the idea of embracing permeability while wedding planning, because it applies to many issues that arise. “For example,” Emmons notes, “if the flowers you had your heart set on aren’t available, or something goes wrong at the last minute, fine. You let yourself feel a pang of disappointment and then you let it go. You have stress, but you don’t have a buildup of stress.”

A permeable mindset enables you to pivot to whatever is available and enjoy the goodness of that option, too, he adds. “It allows you to see the humor and even get some pleasure from the inevitable glitches that make the whole process more interesting.”

Permeability also helps reinforce body acceptance. Many of us have imagined what we would look like on our wedding day, but the reality may be quite different. Permeability allows us to acknowledge that disconnect — as well as the feelings it evokes — without judgment. “Honoring that you don’t have to feel 100 percent amazing about yourself at all times in order to care for yourself and cheer yourself on is really important,” says Nisbet-Croes.

Out: People-Pleasing

When it comes to weddings, everyone has an opinion. The guest list, venue, schedule, flowers, food, you name it — every choice can be subject to critique. Facing this onslaught of advice and external expectation can intensify some people’s overly complaisant tendencies.

This is partly a reaction to the worn-out Bridezilla trope, characterized as being burdensome, uptight, and overly opinionated — qualities that people-pleasers go out of their way to avoid, Bejar explains. “The people-pleasing bride might double down on her baseline people-pleaser tendencies in a desperate attempt to evade being perceived as a Bridezilla.”

As a textbook people-pleaser, I tend to be overly agreeable to avoid criticism, conflict, or rejection — especially when faced with other people’s strong opinions. I often let their perspectives supplant my own, which has occasionally led to frustration and resentment, two things I absolutely don’t want to take away from my wedding experience.

In: Honoring My Internal Compass

A beautiful lesson I’ve learned over the past few months is that I can listen to everyone without taking everything they say on board. It goes back to Emmons’s thoughts on permeability: I can let other people’s opinions flow through me without letting them dictate my decisions.

“Many people actually don’t care if you use their advice — they’re simply trying to be helpful or honestly just filling conversation,” Bejar says. She recommends developing a boilerplate response to use when people offer suggestions, such as “That’s a great idea; I’ll give it some thought” or “Thanks for the suggestions. I’ll check with my ______ (planner, mom, partner, etc.).”

A beautiful lesson I’ve learned
over the past few months is that
I can listen to everyone without
taking everything they say on board.

I am also using this experience as an opportunity to practice sitting with uncertainty and discomfort as I determine my own preferences. Although ubiquitous marketing efforts and my anxiety want me to believe that all my decisions need to be made right now, I don’t need to make a snap decision to ease my distress. It’s OK to sit with my options for a few days or weeks before making a final choice, allowing my true feelings and thoughts the chance to surface.

Out: Perfectionism

I’ve been a perfectionist all my life. And my old perfectionist monster, with its biting internal criticism and self-defeating diatribes, has become increasingly formidable as of late.

This voice is known as the inner critic, Bejar says. “It’s well-intentioned, somewhat, because its job is to keep you safe, protect you from harm, and ensure you’re OK. This includes emotional harm, ego-bruising, embarrassment, and so on,” she explains. “Your inner critic does this by launching every criticism it imagines anyone else could think of before you can make the mistake that would lead to such outside criticism or emotional pain.”

Bejar adds that it’s common for our negative self-talk to go into overdrive while planning a wedding. With so many tasks to complete and so many eyes on our decisions, invoking our inner critic is our attempt to protect ourselves from potential rejection and failure.

In: Good Enough

No amount of planning will ensure that my wedding goes off without a hitch. No matter what I do, there will be things that go wrong, as well as things I wish I’d done differently.

I could certainly spend the next few months stressing over all these things. But if I do, I forgo the “good enough” in pursuit of the perfect — an illusory goal that can never be achieved — and I rob myself of the opportunity to enjoy the process, as well as my last months as a Tynjala. And I don’t want to step into this new, exciting phase of my life beaten down and demoralized by a monster of my own making. It’s time to put that baby to rest.

Doing this requires removing the inner critic’s power. Let her know that you understand she is there to protect you but that you don’t need protection in this way, Bejar advises. You are safe and loved; you are good enough.

This self-compassion can help us relax into the understanding that nothing will ever be perfect — not in wedding planning, not in life — but as long as we show up and stay present, everything else can and will be good enough too.

The post What’s In and What’s Out: Healthy Wedding Planning Edition appeared first on Experience Life.

8 Surprising Benefits of Your Life Time Work Membership

Tina Nguyen — Thu, 25 Sep 2025 13:00:53 +0000

People are often happier at work when they have flexibility. Having decision-making power over the environment in which they work and the cadence of when they work can result in boosted productivity and a better mental state.

This is exactly how Life Time Work, Life Time’s coworking concept, is designed to support working professionals — but with the added layer of health and wellness integrations.

“Life Time Work is intended to provide an elevated working experience for our members,” says Adam Mignogna, leader at Life Time Work in Bridgewater, N.J. “Our coworking facilities allow professionals to be productive in an array of spaces, depending on their preferences — think large, open coworking areas; private offices, desks, and phone booths; and conference rooms. They’re all designed with health and ergonomics in mind. And Life Time Work is the only coworking concept that combines exceptional workspaces with a world-class health club experience.”

(Life Time Work currently has 15 locations around the United States, including in vibrant hubs like Houston, Chicago, Minneapolis, and Atlanta — with more to come. See if there’s a Life Time Work near you.)

Many don’t know about the unique advantages Life Time Work has to offer, so we asked Mignogna to tell us more about the membership perks available. If you’re not yet a Life Time Work member, see if any of these could support a healthier work environment for you. If you are a member, browse the list to make sure you’re taking advantage of them all.

1. A dedicated support team.

As an entrepreneur, business owner, or member of a small or remote team, it can be hard to do so many things on your own. The Life Time Work staff is there to ensure a high-caliber work environment, from logistical office needs to helping you receive clients.

“In a really unique way, Life Time Work can become a significant extension of your brand and team as a concierge for your clients and guests,” says Mignogna. “If you’re expecting a client or guest, we can help welcome them in, offer beverages, and let you know they’ve arrived.

“Plus, when guests come in, they recognize the Life Time Work space immediately as a premium offering, which then becomes associated with your business,” he adds.

2. Access to the Life Time app — a go-to resource for tapping into your healthiest, happiest self.

As a Life Time Work member, you automatically get access to a Life Time digital membership. This means wherever you go, you have access to a wealth of resources centered around healthy living, all at your fingertips.

With the Life Time app, you can do everything from a daily workout or a guided meditation to asking L•AI•C (Life Time’s AI companion) for insights on all your health and wellness questions. You can also schedule a fitness class at a Life Time club, book a pickleball court, and more. (Learn more: “All the Ways to Use the Life Time App.”)

3. The ability to seamlessly blend health and wellness into your workday.

The proximity to Life Time’s athletic country clubs can help you be more health-minded, but Life Time Work also has other subtle ways to encourage healthy habits.

“There’s a thoughtful design to our spaces,” explains Mignogna. “Not only do our layouts encourage movement, but we have ergonomic furniture, like sit-to-stand desks and laptop bars in the lounge, to help you steer clear of a sedentary lifestyle.”

Life Time Work spaces also feature elegant touches of plant life and large windows that filter in natural light to maintain a serene environment.

“We also try to find unique ways to intertwine the club’s resources for our Life Time Work members,” he adds. “This can include chair massages from LifeSpa in our lounge, stretch therapy from LifeClinic chiropractors, or even nutrition coaching and educational sessions from our Life Time experts — the list goes on.”

Depending on your Life Time Work membership tier, you may also have access to the adjacent Life Time athletic country club and all its offerings and amenities, allowing healthy habits to be incorporated into your workday even more conveniently.

4. Complimentary snacks and beverages.

All Life Time Work locations have a community kitchen stocked with complimentary fresh-brewed coffee, flavored water, and healthy snacks like the ones carried in LifeCafe at Life Time clubs.

“If your location is integrated within a Life Time club or in proximity to one, then you can also order catering from LifeCafe, where meals are developed by chefs and approved by Life Time’s own nutrition and fitness professionals,” says Mignogna.

5. Opportunities to network and make connections.

Another benefit of a Life Time Work membership is being part of a dynamic community of professionals and entrepreneurs from a variety of fields, which can be fodder for unique relationships. Life Time Work encourages and facilitates connection building with networking mixers, professional roundtables, happy hours, and other community events.

“As we learn more about our members, we’re better suited to connect them with other people,” says Mignogna. “Professional relationships can happen organically by both simply sharing space with like-minded people as well as intentionally at hosted networking events.” (Learn more: “6 Ways to Network at a Coworking Space.”)

Life Time Work also aims to host monthly events for members — think Mother’s Day bouquet making, whiskey tastings, member mixers, and more.

6. Tech support and complimentary office services.

We’ve all experienced it — the frustrations of a printer that’s jammed or a slow and clunky internet connection. Leave the technology headaches to Life Time Work staff, who are ready to go with on-site, responsive tech support.

“As a Life Time Work member, you gain access to the gamut of amenities we provide, which includes secure and fast Wi-Fi along with complimentary printing, copying, scanning, and shredding services,” says Mignogna.

7. Diverse workspaces.

There is no one perfect way to work, and Life Time Work recognizes that. Every location features private and open-plan workspaces, state-of-the-art conference rooms, ergonomic furnishings, and private phone booths, available to all Life Time Work members regardless of membership tier.

Whether you are a stickler with your work style or it changes depending on the day or even hour, Life Time Work can meet you where you’re at — with style.

8. Host events for your guests and clients.

Life Time Work’s elegantly designed locations can transition from your workspace to a venue to host events (at an added cost). “Whether you’re hosting a small meeting or a networking mixer, the Life Time Work team can help ensure a seamless experience for all your guests,” says Mignogna.

Life Time Work Membership Options

Life Time Work offers three tiers of membership at most locations: private office, dedicated desk, and lounge, each designed to meet you where you’re at with your professional needs. Each Life Time Work membership option offers the ability to integrate a Life Time club membership at an added cost.

Private office: This membership grants you access to a secure, private space for you and your team with sit-to-stand Herman Miller desks and lockable filing cabinets. If your work requires confidential conversations with your team or you prefer a quiet, dedicated space, the private office membership would likely suit you.

Dedicated desk: This membership includes access to a reserved sit-to-stand Herman Miller desk within a shared workspace, along with secure storage and access to the open lounge area.

Lounge: This membership gives you access to an open-plan workspace with a variety of environments to support your unique workstyle. Features include private phone booths, collaboration nooks, varying desk options, printing, and refrigeration space (specific spaces and amenities vary by club).

Note: This offering is separate from the Life Time Work Club Lounges available inside select Life Time clubs, which come included for all Life Time club members.

Note: Life Time Work pricing, offerings, and club access will vary by location.

The post 8 Surprising Benefits of Your Life Time Work Membership appeared first on Experience Life.

The Go-To Mood-Boosting Activities of 10 Healthy-Living Experts

Emily Ewen — Thu, 25 Sep 2025 13:00:44 +0000

When the sun starts to set a bit earlier and the air turns cooler, many of us feel a dip in our energy — and our mood can follow suit. The transition into the fall and winter months can sometimes bring a sense of sluggishness or seasonal blues, but shorter days don’t have to lead to a darker outlook.

To help you feel energized even when daylight is in short supply, we asked several Life Time performers in New York City how they stay uplifted during the cooler months, both at Life Time and through using the Life Time app.

Shelby Hicks

On-demand performer in the Life Time app and group fitness instructor at Life Time in New York City

When it gets a little colder outside, I love to go to the club, take a class, and then sit in the sauna and listen to a guided meditation. I always walk out feeling invigorated and refreshed.

I’m also a big podcast listener, so I love to get out and walk [while wearing] my weighted vest — even when it’s cold! The Life Time app has so many great Life Time Talks podcast episodes about health, longevity, and more. I learn a lot, which helps me feel productive.

Kenny Ferrer

On-demand performer and meditation teacher in the Life Time app and mindful movement, yoga, and meditation teacher at Life Time PENN, Life Time One Wall Street and Life Time 23rd Street in New York City

The 10-minute “Core With Mary” on-demand class in the Life Time app is one of my go-tos when I need a quick boost. It’s a short workout that focuses on rotational movements. I just love Mary Onyango, and so much of her personality comes through during this short class. It makes me feel good to watch her thrive, and it’s an excellent workout! It’s the perfect pick-me-up before going on with the rest of my day.

Mary Onyango

On-demand performer in the Life Time app and five-star ELI group fitness instructor at Life Time One Wall Street, Life Time Dumbo, Life Time Atlantic Avenue, and Life Time PENN 1 in New York City

When the days get shorter and darker, I start to focus more on recovery. When the weather is colder, I notice that my body and muscles can be more tense, and my joints start to hurt. So, before I teach a class, I go to the LT Recovery space and grab a foam roller or spend time in the massage chairs. And then once a week, I like to get a massage at the LifeSpa to relax my body even more.

My favorite mood-boosting activity in the Life Time app is doing a guided meditation. It’s hard for me to focus on meditating by myself, so I need a bit of guidance, and I’ve found that the Life Time app has so many good options. “State of Calm with Tory” is definitely one of my favorites.

Nick Davis

On-demand performer in the Life Time app and group instructor at Life Time Sky (Manhattan) in New York City

My go-to fall and winter activity at Life Time is using the sauna and cold plunge for contrast therapy. Since I don’t get to spend time outside at the pool during these seasons, this is my way to relax and recover. I find it gives me a mental boost as well.

It’s also social for me — I get together with friends and fellow Life Time team members so we can support each other in our recovery goals.

My favorite feel-good activity in the Life Time app is taking our on-demand stretching classes. It’s very cozy in the winter to light a candle and do a calming, grounding stretching sequence. I especially like to do “MB360 Evening Cool Down with Jessie.”

Bradford Stevens

On-demand performer in the Life Time app and group fitness instructor at Life Time Bryant Park in New York City

I love fall and winter, and when these seasons arrive, group fitness classes are my go-to! When the weather gets a little bit cold and there’s more darkness, you might need that extra push from a community to get your workout in.

Within the Life Time app, I love listening to the Life Time Talks podcast. It’s a great way to get going in the morning with a boost of learning and inspiration.

Saya Tomioka

On-demand performer and yoga and Pilates instructor at Life Time Sky (Manhattan) in New York City

A CTR class is always a mood booster for me! I love to hop on the reformer machine and experience such a unique workout. It’s driven by the rhythm of the music and leaves me feeling empowered at the end of class.

On the Life Time app, I love to take any class that involves dance or high-energy music. It gets me up and moving! Try “Dance and Tone with Jeimy” — it’s so fun, and she’ll get you pumped right up!

Austin Head

On-demand performer in the Life Time app and five-star ELI group fitness instructor at Life Time Dumbo, Life Time Atlantic Avenue, and Life Time Sky (Manhattan) in New York City

My go-to mood booster is the community at Life Time. We’ve built such an incredible community here and it puts me in a great mood just being around my friends and colleagues, teaching classes, participating in events and activities, and planning fun themed classes and events for holidays. I really lean on this community to stay uplifted as the seasons change!

If I need a pick-me-up outside of the club, I love to do a 20-minute MB360 on-demand class in the Life Time app. The movement really helps me access my joy.

Jessie Syfko

On-demand performer in the Life Time app and senior vice president of Life Time Digital

There’s nothing that makes me giggle more or have more fun than getting on the pickleball court with friends. It brings out my inner competitive athlete and is such a mood-booster.

My favorite uplifting activity in the Life Time app is our guided meditation or breathwork sessions. The guided meditations really help me feel grounded and more whole so I can be a better version of myself when I take that step forward into the next part of my day.

Joseph David

On-demand performer in the Life Time app and five-star ELI group fitness instructor at Life Time Dumbo in New York City and Life Time in Florham Park, N.J.

My go-to mood-boosting activity at Life Time is the party we always have after my classes. Community is everything, and after class I love engaging with our members and celebrating the hard work and fun we experienced during class.

Breanna Cummings

On-demand performer in the Life Time app and five-star ELI group fitness instructor at Life Time One Wall Street in New York City

Every time I book a session in the LT Recovery space, my mood instantly lifts. When I first tried the HydroMassage lounge chairs and Normatec compression sleeves, I was hooked. These are two perfect ways to relax both my muscles and my mind.

The post The Go-To Mood-Boosting Activities of 10 Healthy-Living Experts appeared first on Experience Life.

How Embodiment Can Help You Reclaim Your Body’s Wisdom

Experience Life Staff — Tue, 23 Sep 2025 19:00:27 +0000

Most of us long for a better relationship with our body. Maybe you want to eat better but find it hard to make changes. Or you can’t seem to get yourself off the couch to exercise. Perhaps you judge your body as too old, too fat, too small, too awkward, too whatever, and you let these thoughts limit what you do physically. Maybe you are so focused on looking a certain way that you have become disembodied. Or perhaps you spend so much time in your head — analyzing, problem-solving, and getting your work done — that you forget about your body altogether.

Your body has its own genius — an incredible ability to maintain balance, heal itself, and adapt to internal and external challenges. It operates complex systems like hormones and blood sugar, fights off infections, and repairs cell damage, all while adjusting to the rhythms of your daily life. An endocrinologist once told me she’d rather fly a 747 with no training than try to run a pancreas — it’s that complex and amazing.

A wise relationship with your body is an embodied one. Embodiment means inhabiting your body, understanding and responding to physical sensations, and expressing yourself physically. It gives you an authentic, powerful presence.

Think about people you’ve met who seem truly “embodied” — the way they confidently walk into a room, dance with their eyes closed, or intuitively place a hand on their chest when something moves them deeply. It’s a grounded confidence, a connection between body and mind.

When do you feel most embodied? Is it during a workout, while tossing a football with your kids, or when laughing with friends? It might show up in moments of strength, creativity, or connection — doing physical labor, being outside, moving to music, or having sex.

Embodiment isn’t just physical; it’s how you inhabit your life. Do you feel like you are “in” your body? Are you aware of what’s happening inside you?

Embodiment begins with curiosity — specifically with getting curious about your body’s signals. If your body could tell you what it’s been like to be your body, what would it say? What would your stomach say? Your thighs? Your eyes? And what would these body parts say they need from you?

Try this for yourself. Take a piece of paper and title it “A Letter From My Body.” Then let your body speak. What has it endured? What does it long for? Are there parts of you that feel neglected, exhausted, or unappreciated? Are there parts that you’ve criticized that might be asking for compassion?

Once you’ve written your letter, read it to yourself. Let your body’s message sink in. If you feel inspired, write a response — one of understanding, kindness, and commitment to treating your body differently.

Pay Deep Attention

An important step in embodiment is developing interoception — the ability to sense what’s happening inside your body. This internal awareness includes noticing your heartbeat, breath, hunger, and energy level.

But interoception isn’t just a body-awareness tool; it’s a life-awareness tool. Research links it to improved mental health, more mindful eating habits, and better decision-making.

Even in high-stakes environments, interoception plays a critical role. Stock-market traders with stronger awareness of their heartbeat make better trades and earn more money. Even therapists who can better sense their own physiological changes can better detect and respond to client distress.

My doctoral research focused on interoceptive awareness of appetite signals — helping individuals struggling with eating and weight concerns reconnect with their hunger and fullness cues. It’s fascinating, and a little heartbreaking, that we have to relearn something that came so naturally to us as kids. But it’s not surprising when you consider how much our modern environment pulls us away from our bodies.

Linda Stone, a former Microsoft executive, coined the term “screen apnea” to describe the phenomenon in which we tend to breathe more shallowly or even hold our breath when using screens.

Linda Stone, a former Microsoft executive, coined the term “screen apnea” to describe the phenomenon in which we tend to breathe more shallowly or even hold our breath when using screens. Stone did some kitchen-table science (not randomized or controlled) on the topic and found that 80 percent of the colleagues and friends she tested had shallow or suspended breathing while working on a screen. The clincher? Those 20 percent who didn’t show screen apnea were folks who tended to be pretty embodied — dancers, singers, a triathlete, and a cellist.

Since screens are an unavoidable part of life, the wise response isn’t to resist them but to create reminders to stay present in your body. Something as simple as a Post-it note on your screen saying Breathe or Check in can help you look up, take a deep breath, and reconnect with yourself.

Or you could write the acronym HEART. It covers a lot of the bases of interoception:

Hunger: Am I hungry or full?
Emotion: What emotions do I feel in my body right now?
Activity: Is my body craving physical movement?
Rest: Am I tired or low on energy?
Tension: Do I notice stress, pain, or tightness anywhere?

HEART is a quick mental check-in that helps you scan your body for its most essential signals: hunger, movement, emotions, fatigue, and stress. From there, you can respond with whatever meets the need — a snack, a stretch, a nap, a phone call to a friend, or some self-massage.

Your body is always talking to you. What is it saying? Do you need a big sigh? To release some tension in your neck? To head outside for a walk? Try HEART right now. When you open to your body’s sensations, you also open to its intuition. Maybe your body is whispering something bigger than just its need for a rest — maybe it’s telling you it’s time to take a different life path.

Open Up to Intuition

Intuition is a felt sense, a nudge, that gives you clues about a situation, decision, or person. For years, during my struggles with disordered eating, I wasn’t just disconnected from my body’s physical signals — I had also shut down my inner knowing. I cut myself off from what I wanted, longed for, knew in my heart was true for me. In my recovery journey, and in my work with clients, I’ve found that when we start listening to our bodies, we hear more than just I’m hungry or I’m tired. We begin to receive deeper messages:

I need to say no to this, even though everyone is telling me to say yes.
Something feels off.
I’m being pulled toward something new.

Tuning in to my body’s wisdom has guided some of my biggest life decisions. It nudged me to say yes to a first date with my husband. It encouraged me to lead retreats, even when I wasn’t sure I was ready. It shapes how I parent my kids. But learning to trust this knowing didn’t happen overnight. I had to consciously open up to my body and practice listening.

Over the years, I’ve developed a simple way to access my intuition: checking in for a whole-body yes or a whole-body no when making decisions.

A whole-body yes feels expansive, clear, even energizing. A whole-body no, on the other hand, comes with tension.

A whole-body yes feels expansive, clear, even energizing. A whole-body no, on the other hand, comes with tension: I feel it in my clenched stomach or tight shoulders. I’ve learned the hard way that when I override a whole-body no, I pay the price later. I am stuck in things I don’t really want to do, and it depletes my energy. But intuition doesn’t have to work alone. Once you check in with your body, you can cross-reference with other sources of wisdom:

Trusted friends and family: Get perspective from people who know you well.
Experts and evidence: Seek guidance from those with experience or research in the area.
Problem-solving mind: Use logic and critical thinking to analyze the situation.

When these sources align with your body’s knowing, you can trust that you’re making a wise, informed decision.

Science has a complicated relationship with intuition. Some researchers warn that while intuition can be fast and efficient, it’s also prone to biases and errors — especially in complex situations requiring careful analysis. But that doesn’t mean we should dismiss it entirely.

Rather, we can view intuition as a powerful decision-making tool when balanced with wisdom. Like any skill, it improves with practice and reflection. So before making a choice, pause and ask yourself: Is this a whole-body yes? Is this a whole-body no?

Then, give yourself the space to settle into a wise answer.

We were born connected to our bodies, inhabiting them fully, trusting them, and using them to communicate and experience pleasure. At some point in life, for a variety of reasons, many of us lose this loving connection and our ability to inhabit our bodies fully. Now is your chance to reclaim the energy that comes with being embodied. You can use wise effort to care for your body and enjoy this lifelong, ever-changing adventure. Listen for the whole-body yes, and your genius body will show you the way.

This excerpt is from Diana Hill’s book Wise Effort: How to Focus Your Genius Energy on What Matters Most(September 2025) and is reprinted with permission from Sounds True.

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Pursuing Peak Performance: How to Reach Your Full Potential (Performance & Longevity Series)

Molly Kopischke — Thu, 18 Sep 2025 10:00:29 +0000

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9 Ways to Keep Kids Busy After School at Life Time

Tina Nguyen — Tue, 16 Sep 2025 13:00:44 +0000

As summer transitions to fall and school is back in full swing, families are adjusting to the familiar rhythm of kids being in the classroom. But once the school buses roll around for drop-off, what’s next?

Being intentional about how your children spend their post-school hours can have a significant effect on their development and well-being. At Life Time, there are options for kids to keep learning, engage in healthy behaviors, and have fun. Plus, as a parent, it gives you time to spend at the club prioritizing your own well-being.

“When your kids are at Life Time, they’re being taken care of,” says Glory Casillas, kids leader at Life Time in Centennial, Colo., who has worked on the Life Time Kids team for the past eight years (and has been bringing her two daughters to Life Time for nearly 11 years). Her youngest is now 10 years old and “she’s done it all,” according to Casillas, starting from the infant room to structured play in the Kids Academy. “For my family, Life Time is more than just a club, it’s a second home.

“My family has a routine at Life Time,” she explains. “On Mondays, we practice soccer. On Wednesdays, we rock climb. Then on Fridays, we go to the pool together. It feels so special as a family to close out our days here. And you can do something different every day, so your kids want to keep coming back.”

Both parents and kids can benefit from disconnecting from the fatigue of having to plan at the end of the day, according to Casillas. “Plus, Life Time can be cheaper than a babysitter — as a member, you can get up to two and a half hours of drop-in care every single day.”

To help you easily plan your after-school time so you can form your family’s routine, we rounded up a list of all the activities your kiddos can do in the afternoons and evenings at Life Time.

1. Kids Academy Drop-In Play and Classes

The Kids Academy provides educational and movement-focused activities for kids ages three months through 12 years old (ages may vary based on club location), all in a safe and secure setting with trained team members. Often centered on fun weekly themes, these activities are designed to give kids the freedom to explore new ideas and gain hands-on experiences. (Learn more: “Fun at the Life Time Kids Academy: A Sneak Peek.”)

“There is no reservation needed for non-infant drop-in play at the Kids Academy, so it’s a great option for parents needing something last minute to keep their kids entertained and engaged,” says Casillas.

Drop-In Classes are held all day for kids to join, whenever their parents or caregivers bring them. (Although not required, if you are able to plan in advance, reservations are preferred for classes when possible.) There are different options for ages 3 to 11 years, and the classes are varied, including tumbling, stretching, dancing, arts and crafts, sports, yoga, S.T.E.A.M., interactive nutrition games, and more. There is also toddler programming for 1- to 2-year-olds.

2. Kids Studio Classes

Kids often like to do the same things their parents do, and the Kids Studio Classes can be a fun introduction to the Life Time studio classes you know and love. Kids between the ages of 5 and 13 (grouped appropriately by development) can try the SOL yoga, Warrior Sculpt, SHRED, and Barre formats that are designed specifically for them.

Some clubs also intentionally schedule Kids Studio Classes to match the adult group classes being offered — you may see Danze Jam (kids’ Zumba) happening at the same time as adult Zumba, for instance. Clubs may also offer Grown-Up and Me Classes, where kids get to attend fitness classes with their parents. “It’s something fun that kids and parents can do and bond over together,” notes Casillas.

3. Swim Lessons, Swim Team, or Family Swim

Improving the swimming skills of your children can be a year-round initiative. Whether your kids are at the stage of learning how to swim or have the desire to improve their stroke and be more competitive, Life Time has instructors and programs to suit all levels and abilities.

Begin with Intro to Splash swim lessons (ages 3 months to 2 years) to get kids comfortable in the water with you before transitioning them to be on their own in swim lessons (ages 2 years and older). (Learn more: “Everything You Need to Know About Life Time Swim Lessons.”)

As your child grows, sign them up for swim clinics for specialized training (ages 5 to 12 years) or for competition by joining the swim team (based on your child’s ability, typically ages 5 to 18).

“Families can also come during Family Swim hours to work on water skills together or simply have fun playing games in the pool,” says Casillas.

4. Open Gym

During Open Gym hours, the world — or in this case, the court! — is their oyster. Kids can play familiar basketball favorites like around the world, HORSE, or lightning, challenge family members to a friendly game, or just run around to burn energy. Kids under 12 years old must have a parent or adult supervisor who is present.

5. Life Time Basketball

Kids can’t get enough of Open Gym time on the basketball court? Life Time’s basketball programming works with kids of all ages and skill levels on shooting, dribbling, teamwork, and other abilities necessary to fine-tune their hooping abilities. Basketball can be a great way to strengthen your kids’ motor and social skills all while having fun playing.

6. Junior Tennis

Life Time’s SMART tennis progressive programming focuses on fun and athleticism first, and tennis skills second. Kids start playing with others right away, learning this lifelong sport as they go and advancing to levels appropriate for their age and development.

7. Junior Pickleball

If you’ve heard all about the appeal of pickleball, it’s likely your kids know about this popular sport too. Pickleball is a sport that anyone at any age can pick up — kids included!

Junior Pickleball is an offering for Junior Members who are interested in getting involved with the sport and growing their abilities. This play-based programming emphasizes teaching young athletes to take joy in the game, while also improving their technical and tactical skills. (Learn More: “What Is Junior Pickleball Programming at Life Time?”)

8. Pickleball or Tennis Open Court Time

Want to engage in some family-friendly competition? Reserve a court and play against your kids in a round of pickleball or try singles or doubles tennis as a family. For kids, these moments of fun shared with their loved ones can have a positive impact. “There’s nothing better than seeing parents come in with their pickleball paddles and seeing the kids ready to go with their own paddles,” says Casillas.

9. Rock Wall

Challenge your child’s body and mind by encouraging them to climb to new heights as they explore routes on the rock wall. Only kids ages 5 and up can climb; a parent must be present to supervise kids ages 5 to 11 years old.

Note: Child care offerings, kids’ activities, and amenities may vary by age and club location.

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How to Build a Fall Morning Routine

Kara Douglass Thom — Thu, 11 Sep 2025 13:01:08 +0000

Many of our morning routines are constants throughout the year. You may, for instance, always drink water before ingesting anything else, engage in certain movements to wake the body, or journal to engage the mind. Perhaps you make it a point to avoid the news until you’ve had a cup of coffee.

Beyond these essentials, though, your specific morning needs may evolve and fluctuate with the seasons. “Each season brings its own unique shifts in light, temperature, moisture, food availability, phytochemical profiles, and environmental stressors,” says Deanna Minich, PhD, CNS, IFMCP, a functional-medicine nutritionist, educator, and author based in Port Orchard, Wash.

She notes that these changes, no matter how subtle, affect our physiology. “By syncing our daily habits — especially how we start the day — with the cues nature provides, we support greater vitality, mental clarity, and adaptability.”

Natasha Ivantsova, founder of Glow Yoga and Wellness in San Francisco, adds that one of the keys to long-term wellness is honoring how our energy shifts — and adjusting our workouts accordingly. Each season has its own rhythm, she says, both in how our bodies feel and how motivated we are to move. Honoring these rhythm changes allows you to show up with more ease, stay physically and mentally balanced, and build strength and resilience year-round — without burnout.

AUTUMN // Consistency

Autumn is a time of transition and preparation, says Minich. “As daylight shortens and temperatures drop, the body and mind begin to turn inward.” She suggests adapting your morning routine to align with a back-to-school energy, since we’re conditioned for more structure after a busy summer.

Kali Higgins, an integrative health and wellness practitioner in Stillwater, Minn., who offers astrology readings and Ayurvedic-lifestyle coaching, says the wind is a prominent feature in the fall that can kick up anxiety. “Our energy is more scattered and vulnerable,” she says. Keep your morning routine simple and stick to it to provide consistency.

Consider these ideas for an autumn morning routine:

MEDITATION: Focus on connecting breath with movement. Build lung capacity by increasing your inhalation. Structured meditation with a mantra is helpful, too, Higgins says.

INTROSPECTION: The natural world is going dormant and preparing for winter’s rest. Take a few minutes in the morning to journal: Reckon with what you’ve accomplished during the year, take stock of what you have left, and lean into gratitude for the present moment. (Try one of these embodiment practices to get out of your head and into the present.)

ATMOSPHERE: Add gentle sensory inputs like a steam bath or self-massage. “Playing calming music in the background or applying essential oils like eucalyptus behind the ears and on the neck can promote immune support,” Minich says.

NUTRITION: “Work to reduce caffeine, sugar, drugs, alcohol, or any sort of stimulant in your life,” Higgins suggests. Start eating warmer foods, sipping herbal teas, and cooking with healing spices.

MOVEMENT: “Fall is when people tend to crave routine again,” says Ivantsova. “There’s a deeper need for growth and focus.” She recommends turning your attention to contemplative practices and finding ways to solidify your daily self-care schedule. Core and strength work may be particularly supportive.

ENERGY: “Because the wind element can trigger worry and nervous energy, give that windy energy something to do,” Higgins says. “Turn it into excitement and inspiration.” Practice overcoming fears, insecurities, and anxieties, or work on creative endeavors. Read books that foster creativity and imagination.

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5 Tools to Enhance Your Meditation Practice

Experience Life Staff — Tue, 09 Sep 2025 13:01:56 +0000

SLOWDOWN TIME

These beautiful hourglass timers are a simple tool to support focus during timed activities.

Find five- and 30-minute versions for $23 and $36 at www.thesleepcode.com.

PURE LIGHT

Primally Pure beeswax candles are scented with high-quality essential oils. The Cool Citrus Breeze variety smells like coastal California: floral and clean.

$48 at www.primallypure.com.

SACRED SPACE

Burning palo santo is a traditional method for clearing negative energy; it has a faint sandalwood fragrance.

$10 a bundle at www.primallypure.com.

POSITIVE FOCUS

It’s easy to fixate on challenges and imperfections, but these affirmation cards remind us to appreciate the health and resilience we already have.

$32 at www.intelligentchange.com.

GOOD SCENTS

Made for spritzing a yoga mat or studio, the Yoga spray from Saje uses a centering combination of woodsy, citrusy essential oils to help bring you back to your senses.

$24 at www.saje.com.

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How to Succeed in a Fitness Challenge

Sophie Lunda — Tue, 09 Sep 2025 13:00:18 +0000

With life’s constant stream of new adventures, challenges, and to-dos, adding to your routine can feel overwhelming. But healthier living often starts with a simple goal and a question: What if I just committed to this for a few weeks?

Whether you’re aiming to move your body more, build muscle, adopt consistent exercise habits, or reach another milestone, forward progress requires taking it one step at a time, one day at a time. A fitness challenge can be an effective and motivating way to start moving toward your objective, providing you with the tools you need to get where you want to go. And what starts as a few-week commitment often ends up resulting in a lifestyle change.

Earlier this year, the eight-week 60XT Challenge at Life Time helped more than 25,000 people dedicate focused time to their goals with daily workouts, healthy habit tracking, guidance from Dynamic Personal Trainers, and more. This supportive environment made all the difference for participants who were looking to reach the next level in their fitness or achieve a new goal.

The 60XT Challenge also included an optional competition, and at the end of the challenge, five winners were selected based on their physical and mental transformations. We asked three of them to share their experiences and offer advice on how to maximize every part of a fitness challenge. If you’re considering doing one yourself, keep reading — these Life Time members know what it takes to achieve success.

Scarlett Espinoza

Member at Life Time Miami at the Falls in Miami, Fla.

After shattering three bones in her left foot in July 2024, Scarlett Espinoza was determined to improve her mobility post-surgery and rebuild the strength she lost.

Prior to her injury, Espinoza had been a regular at Life Time. When her return to the club coincided with the 60XT Challenge, she saw the program’s structure as a way to stay consistent.

Using the daily checklist, as well as the in-person programming, she trained with intention and focus. She says the challenge helped her regain both physical and mental strength.

By the end of the 60 days, Espinoza gained six pounds of muscle mass and dropped her body-fat percentage from 30 to 16 percent.

“The 60XT challenge and Life Time have changed me in the most unexpected and incredible ways possible,” she says. “I saw definition return to my arms and legs, and my confidence hit levels I hadn’t felt in years. The small daily efforts added up and it meant that I was healing.”

Espinoza’s Fitness Challenge Tips

1. Put yourself first. A fitness challenge presents a specific time block to focus on your goals, so it’s important to remember that this is your moment. “I entered this challenge with the goal to win, but I also wanted to get healthier and get stronger,” Espinoza says. “I learned how to prioritize wellness over other areas of my life because I kept thinking that for the next 60 days, I’m doing this for the future me.”

2. Don’t underestimate internal progress. How you feel mentally is just as important as how you look and feel on the outside. “At first, I couldn’t really see the progress, so I had to remind myself that whether or not I could see the muscles, I felt stronger on the inside,” Espinoza explains. “I had to shift my mindset to focus on embodying the strength I felt through things like standing up taller or being more confident.”

Bharon Hoag

Member at Life Time Easton in Columbus, Ohio

Approaching his 50th birthday, Bharon Hoag knew it was time for a change. A chiropractor for 30 years, Hoag has spent decades learning about health and wellness, and he wanted to more fully embody the lifestyle he has long encouraged his clients to pursue.

Hoag’s journey at Life Time began with playing pickleball, and his fitness focus shifted to strength training after meeting Andrew Blosser, a Dynamic Personal Trainer at Life Time Easton. The two began working together in September 2024, and Blosser encouraged Hoag to join the 60XT Challenge. The transformation program was the perfect opportunity to increase Hoag’s training intensity and dial in on all aspects of healthy living, including nutrition and recovery.

Throughout the 60XT Challenge, Hoag lost 29 pounds and decreased his body fat by 9 percent. “Staying committed and getting to Life Time almost every single day are victories for me,” Hoag says. “This has been the first time I’ve made that a priority. Before I do anything else in the day, I’m at Life Time doing my workouts, and for me, that has been awesome.”

Hoag’s Fitness Challenge Tips

1. Find your community. The support of a community can make a huge difference in staying consistent. For Hoag, every smile or high five from a Life Time team member and unsolicited congratulations from fellow club goers motivated him to continue his journey.

“We were never intended or built to do things alone,” Hoag says. “Being part of a community allows you to build off each other. The camaraderie during the 60XT challenge was awesome because we were all working toward our own goals but still together.”

2. Find motivation in the program. Fitness challenges provide structure, deadlines, and often include a competitive aspect — all of which can be powerful motivators. Hoag credits these elements to keeping him accountable.

“The 60XT challenge was fun because it was a finite period of time,” Hoag says. “Knowing I was going to have to take ‘after’ photos was what helped me stay committed.”

Chaya Sanders

Member at Life Time Bergen County, in Montvale, N.J.

Between homeschooling and her kids’ activities, Chaya Sanders felt like she had lost sight of her own self-care. She wanted to reconnect with herself and regain control of her health.

Initially Sanders joined her local Life Time to give her kids a chance to grow and socialize through Life Time’s Kids Academy programming. She decided to take the leap and sign up for the 60XT Challenge after being encouraged by both Life Time team members and family.

Sanders worked with Greg Wetterau, Dynamic Personal Trainer at Life Time Bergen County, throughout the challenge, focusing on small daily habits such as staying hydrated and counting steps. Her goal was to make healthy living an effortless part of her busy schedule.

This challenge was a turning point, and she credits it for both physical and mental improvement and for helping her prioritize herself. Over the 60 days, Sanders lost 20 pounds and decreased her body fat by 10 percent.

“The 60XT Challenge didn’t just change my body — it changed my mindset, my routine, and the way I show up for myself,” Sanders says. “I’m stronger mentally and emotionally. I found myself again.”

Sanders’ Fitness Challenge Tips

1. Just start. There’s never a perfect time to start working out or to do a fitness challenge, so take the leap now. “If you’re thinking about doing it, just go for it,” Sanders says. “I wish I had trusted the process sooner because progress comes from consistency. You have to stop overthinking and just start.”

2. Focus on one day at a time. Don’t let the length of the program overwhelm you. Instead, focus on your daily habits.

“I took it one day at time rather than thinking about all 60 days. It was one decision at a time instead of every decision all at once,” Sanders says. “Thinking about the challenge in this way made it more doable and helped me stay grounded on hard days.”

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