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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.

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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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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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“Mirror, mirror on the wall: Who’s the fairest of them all?”

The Evil Queen in the fairy tale “Snow White” is a classic narcissist, so consumed by envy that she attempts to take her own stepdaughter’s life.

Narcissists believe they’re the fairest (or most successful, intelligent, or powerful) one of all, and they’re not afraid to flaunt it.

Grandiosity — an inflated sense of one’s own greatness — is a hallmark of narcissism. Narcissists often exaggerate their accomplishments, expecting recognition and admiration even when their achievements aren’t necessarily all that impressive. To a narcissist, people who don’t recognize how special the narcissist is must not be special enough to understand them.

Narcissists tend to look down on those they perceive as “lesser than” — but are even more threatened by those who outrank them. Like the Evil Queen, they become consumed by envy and can grow irritated, vengeful, or downright enraged when they’re not at the top of the ladder.

Unsurprisingly, narcissists are not easy people to be around. A preoccupation with power and prestige coupled with an absence of empathy compels many narcissists to manipulate others for their own purposes. They don’t take responsibility for their actions and are prone to deflecting, blaming, or lashing out at those who question them. Entitlement rules the day.

You might not notice these qualities when you first meet a narcissist: They know how to feign agreeableness when it serves them, and many are downright charming. Their confidence can be attractive, and their drive to succeed no matter the cost can propel them to positions of real power: A 2021 Stanford University study found that 18 percent of corporate CEOs are narcissists — well above the average population prevalence.

Still, there are fewer narcissists than the recent preoccupation with them would suggest. True clinical narcissists represent at most about 6 percent of the population, according to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5).

“We have to be careful not to underestimate or overestimate the seriousness of a disorder or the prevalence of a disorder like narcissism,” writes Peter Salerno, PsyD, in his book The Nature and Nurture of Narcissism. “The term ‘narcissism’ was never intended to be used by the general public the way it has been used in recent years.”

Identifying someone you’re dealing with as a true narcissist means not only recognizing the characteristics of narcissism but also discerning between narcissistic tendencies and a narcissistic personality disorder. That’s not as easy as it may seem. And coping with these traits when they appear in a loved one, friend, or coworker can be even more daunting.

What Makes a Narcissist?

There is strong evidence of a genetic component to narcissism, Salerno notes. And there’s even stronger evidence of distinct neurological features: Neuroimaging studies show that narcissists have less gray matter in regions of the brain associated with empathy and self-awareness, as well as irregularities in areas associated with emotion regulation, social cognition, and impulse control, he writes.

Does that mean people are born narcissistic? Not necessarily.

A child raised by one or more narcissistic parents is at higher risk of both inheriting a genetic predisposition and being conditioned to value status and minimize the needs of others, making it hard to distinguish between nature and nurture. And because we can’t identify narcissists at birth, there’s no way to know whether those brain differences are organic or developed over time.

Moreover, personality types aren’t like blood types. They are subjective, multifaceted, and exist on a spectrum.

This is especially true with narcissistic-like tendencies. Many people can be arrogant at times, and most of us like to feel admired — but imagine if everyone who posted a filtered selfie was deemed clinically narcissistic.

What’s more, it can be difficult to tease out external factors that sometimes underlie narcissistic behaviors.

Childhood trauma, substance abuse, head injuries, and even developmental stages like adolescence can engender a tendency toward thoughtlessness, aggression, or insensitivity. Some social psychologists have even argued that the Evil Queen was less a narcissist than a victim of patriarchal beauty standards — and thus someone who merely displayed narcissistic tendencies.

To meet the criteria for a clinical diagnosis of narcissistic personality disorder, a mental health professional must first rule out other variables. Additionally, the narcissistic traits must be persistent and inflexible: A narcissist is a narcissist no matter the situation.

“Symptoms come and go,” Salerno writes. “Personality disorders don’t.”

Which brings up an important question: Can narcissism be treated?

Unmaking a Narcissist

A small 2024 study by four Harvard Medical School doctors found that, after years of psychotherapy, narcissistic individuals may be able to reduce or eliminate certain traits and behaviors. But no large clinical trials have conclusively demonstrated that the disorder can be cured.

Psychotherapy aimed at fostering social skills like collaboration and accepting constructive feedback may help narcissistic individuals develop healthier relationships, but therapy is only as effective as the client is motivated.

“[Narcissists’] personality trait pathology limits their insight, so they typically deny any responsibility for their circumstances,” explains Salerno.

He contends that narcissism can be treated, but only if the individual wants to change, believes change is necessary, and is willing to practice new ways of behaving. It’s a tall, but not impossible, order.

Even if a narcissist doesn’t change their stripes, you can change how you deal with them.

Navigating Around a Narcissist

If there’s a narcissist in your life, the following strategies can be useful when dealing with their difficult personalities.

1. Set firm boundaries: Guardrails are essential when you maintain a relationship with a narcissist. Use specific language and declarative sentences (“I’ll drop the kids off at your parents’ house at noon”), and keep interactions to a minimum. Some experts recommend engaging only in the bare minimum of communication, but this approach can trigger a backlash if the narcissist feels slighted. You may find that injecting a small amount of warmth into the interactions (“Hope you’re enjoying the holidays”) maintains civility without compromising your boundaries or well-being.
2. Avoid confrontation: Narcissists typically don’t respond well to criticism, even when you try to deliver it as constructively and kindly as possible. This is especially true when it comes to feedback about their behavior and how it impacts others. No matter how carefully you explain the way they make you feel, a narcissist will likely get defensive and even retaliate. Don’t expect empathy from them concerning your feelings. Save your time and emotional energy — confrontation is rarely worth it.
3. Beware of DARVO: If you choose to stand your ground, watch out for what’s known as DARVO, an acronym for Deny, Attack, Reverse Victim and Offender. This is how narcissists often flip the script on those who dare to question or challenge them. By casting doubt on your credibility and casting themselves as a victim, narcissists not only avoid taking responsibility but also may gain sympathy from others. Pay attention to when you’re getting confused or overwhelmed. And try not to take the bait by arguing back.
4. Safely sort through your experience: Negotiating with a narcissist may not get you anywhere, but it’s still essential to find someone else who will listen to you and validate your feelings. A narcissist’s tendency to minimize, deflect, or deny the impact of their behavior can make you question your reality. Find a safe person with whom you can process your experience and regain your bearings.
5. Cut ties: If all else fails, you may end up having to cut off contact with a narcissist. It’s normal to feel guilt or sadness even if you know that separation is the right call — especially if the narcissist is someone important in your life, like a family member. Remember that distance can provide much-needed space to heal.

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