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.

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.

The post How to Build a Fall Morning Routine appeared first on Experience Life.

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.”

The post How to Succeed in a Fitness Challenge appeared first on Experience Life.

I recover from busy times (and everything else) during my daily morning walk by the Mississippi River. The big cottonwoods along the riverbank — together with the coyotes, eagles, chickadees, and woodpeckers — reliably bring me back to my senses, no matter how scattered I might have become.

— Courtney Helgoe, features editor

I find that taking the time to declutter and clean my home helps me move more easefully into my other healthy routines.

— Christy Rice, digital content specialist

I grab whichever book or magazine article I’ve neglected amid the busyness — and I tune out everything but the words in front of me until routine beckons.

— Mike Oakes, senior copy editor

I organize my spice cabinet!

— Anjula Razdan, senior director–digital

Travel is usually my biggest (and most welcome) routine disrupter. My reset ritual: unpacking/starting laundry right away, brushing my teeth, doing an intuitive workout, taking an everything shower, and rehydrating with electrolytes.

—Maggie Fazeli Fard,
editorial director–fitness

After a particularly busy time, I always look forward to grocery shopping. Having a fridge full of healthy food makes me feel like I’m ready for whatever the coming week might bring.

— Kaelyn Riley, editorial director–food and nutrition

Proactively updating our digital family calendar with all the new activities and commitments makes a huge difference when our routines are transitioning. It helps all of us plan accordingly and avoid scrambling.

— Jamie Martin, editor in chief

Most weekdays I wake up early and exercise before work. But for the week following a busy time, I often let myself sleep in for an extra hour or two. I might get to my workout later in the day — or I might not. Either way, I know my body and mind are getting the extra rest they need.

— Molly Tynjala, senior editor/lead fact checker

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I recover from busy times (and everything else) during my daily morning walk by the Mississippi River. The big cottonwoods along the riverbank — together with the coyotes, eagles, chickadees, and woodpeckers — reliably bring me back to my senses, no matter how scattered I might have become.

— Courtney Helgoe, features editor

I find that taking the time to declutter and clean my home helps me move more easefully into my other healthy routines.

— Christy Rice, digital content specialist

I grab whichever book or magazine article I’ve neglected amid the busyness — and I tune out everything but the words in front of me until routine beckons.

— Mike Oakes, senior copy editor

I organize my spice cabinet!

— Anjula Razdan, senior director–digital

Travel is usually my biggest (and most welcome) routine disrupter. My reset ritual: unpacking/starting laundry right away, brushing my teeth, doing an intuitive workout, taking an everything shower, and rehydrating with electrolytes.

—Maggie Fazeli Fard, editorial director–fitness

After a particularly busy time, I always look forward to grocery shopping. Having a fridge full of healthy food makes me feel like I’m ready for whatever the coming week might bring.

— Kaelyn Riley, editorial director–food and nutrition

Proactively updating our digital family calendar with all the new activities and commitments makes a huge difference when our routines are transitioning. It helps all of us plan accordingly and avoid scrambling.

— Jamie Martin, editor in chief

Most weekdays I wake up early and exercise before work. But for the week following a busy time, I often let myself sleep in for an extra hour or two. I might get to my workout later in the day — or I might not. Either way, I know my body and mind are getting the extra rest they need.

— Molly Tynjala, senior editor/lead fact checker

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Summertime isn’t just for vacation — it’s one of the most powerful seasons for personal exploration. With routines that are often more flexible and schedules that tend to slow down, it’s an ideal period to reflect, reset, and reimagine how we want to show up in the world.

This summer, instead of pressing pause on our goals and ambitions, what if we take the time to press inward and to build our inner strength and confidence to achieve them?

Whether you are recalibrating your goals, taking on a new challenge, or creating space to reflect, consider these remaining days of summer as your reset button. Use the time to build the kind of unshakable confidence that can fuel your moves and set the tone for the rest of the year ahead.

As a communications strategist who has worked for more than 30 years helping people and organizations find and own their purpose, I have witnessed time and again how this kind of intentional work creates momentum and progress. These are some of my go-to strategies for tuning in and owning your next phase of personal growth.

1. Embrace the micromoments of growth.

You don’t need a dramatic reinvention. Often, it’s the small, subtle shifts that create the biggest gains. To begin building clarity and focus that fuels your growth, start by writing down three specific, tangible goals you want to achieve in the next 30 to 60 days.

This could be reading one new book, pitching a new project at work, or reconnecting with someone you have meaningful relationship with. It could be speaking up once a day in a meeting or posting on an online platform like LinkedIn or Instagram. When you break your goals down into micro-steps, the path becomes more manageable and more motivating because your confidence grows as you reach those goals.

Another action you might take is choosing one skill you’d like to develop and then researching a course or resource to help. We live in a time where there’s an abundance of resources available at our disposal, many of them for free or at a low-cost. Find a podcast, a free YouTube course, or an online course to dive into.

This requires a desire to seek out new perspectives, a principle so important that I dedicate an entire chapter to it in my book, 7 Rules of Self-Reliance: How to Stay Low, Keep Moving, Invest in Yourself, and Own Your Future. In the chapter “Unlearn, Relearn, and Invest in Yourself,” I implore readers to question their assumptions, seek out new perspectives, and try something new that pushes them out of their comfort zone.

We are truly living in an era where growth and learning are more accessible than ever — you just have to commit to finding a micromoment to build it into your schedule. And when I say micro, I mean micro!

Do you have 15 minutes to learn something from a podcast while going for a walk? Science shows that physical activity, like walking, increases blood flow and oxygen to the brain, enhancing your ability to retain information and even boosting creativity. So, lace up your shoes and turn your daily stroll into a powerful learning opportunity.

2. Build the habits that will serve your future self.

Confidence is the result of your daily decisions. Summer offers space to build habits with less pressure and more intentionality. As James Clear states in Atomic Habits, “Changes that seem small and unimportant at first will compound into remarkable results if you’re willing to stick with them for years.”

Focus on getting just 1 percent better each day; these tiny shifts compound into remarkable results over time. Want to level up your mindset? Journal for five minutes each morning. Looking to expand your network? Commit to reaching out to one new contact each week. Interested in developing your voice? Schedule 30 minutes each Friday to write or create content that reflects your perspective.

The most effective way to build these habits is to focus on who you want to become. As Clear advises, “Every action you take is a vote for the type of person you wish to become.”

If you want to be a more confident leader, prove it to yourself through consistent action. You don’t need to do it perfectly, you just need to do it.

And keep Clear’s “Two-Minute Rule” in mind: “When you start a new habit, it should take less than two minutes to do.” This makes getting started incredibly easy and paves the way for consistency. Confidence comes from consistency, not perfection.

3. Overcome imposter syndrome by taking bold action.

Imposter syndrome has a loud voice. It whispers that you’re not ready, you’re not smart enough, you’re not experienced enough. That inner self-doubt isn’t a sign to retreat, but rather a signal to act. Action silences doubt. Confidence doesn’t come first, action does.

Every time you step out of your comfort zone, you’re rewriting your internal narrative. You’re building self-trust. So, send the pitch, introduce yourself at the event, post your thoughts online. No one ever felt ready before they began.

Here are three ways to overcome imposter syndrome:

• Instead of asking, Why me?, ask yourself, Why not me? Start affirming your wins instead of dismissing them.
• Shift from proving to serving. When you stop trying to prove yourself and instead focus on creating value for others, your mindset shifts. You’re not performing, you’re contributing.
• Celebrate small wins. Track your accomplishments, no matter how minor they might feel. Reflecting on progress builds self-trust and reinforces your value over time.

4. Redefine productivity as personal growth.

Too often we equate productivity with output. But summer is a reminder that growth doesn’t always come from working harder — it comes from working on ourselves. Not every win has to be tied to work.

Join a workshop or class, plan a solo trip, or volunteer in your community. These aren’t distractions from your professional goals: They’re how you build curiosity and emotional intelligence, which spill over into your professional life.

Give yourself permission to simply wonder this summer. Feeding your curiosity can lead to inspiration in ways you never thought imaginable.

Ask yourself these three questions:

• What’s one non-work activity you could pursue this summer that would truly enrich you?
• How might investing in your personal curiosity or emotional intelligence outside of work amplify your professional impact?
• Beyond tasks completed, what does “feeling productive” truly mean to you, and how can you cultivate more of that feeling this summer?

When you prioritize personal development, your professional life will thank you.

5. Find your voice and use storytelling to reflect and reconnect.

Your story is one of your most powerful tools, but it’s hard to tell if you haven’t taken time to reflect. Use this season to find and craft your narrative. What experiences have shaped who you are today? What strengths have you discovered in yourself this year? What values do you want to lead with in the next season of your life? Storytelling can help you make sense of your own journey. Your voice gets stronger the more you use it. The most important story you tell is the story you tell yourself.

Summer is more than a break: It’s a bridge. This is a time to explore who you’re becoming, try on new ideas, and build confidence through intentional discomfort. You don’t have to do everything, but do something. Because when fall arrives, you won’t just be ready, you’ll be renewed.

Now’s the time to find your voice and step into small growth with big intention.

So, here’s your challenge for the rest of summer: Act before you feel ready, block time for your growth like you do for your meetings, build the habits that will serve your future self, share your story — someone needs to hear it — and get comfortable being seen.

Bold confidence isn’t found; it’s built. One small step at a time.

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There are only so many hours in a week — and many of us have our waking hours mapped out so we can make every minute count. If this includes prioritizing your health and well-being, you’re likely intentional about getting the most out of the time you have at Life Time.

But imagine, just for a moment, that you have an extra hour to yourself at the club . . . how would you spend it? To inspire you to enjoy some well-earned “what if” time, we asked several Life Time on-demand class instructors — who have very busy schedules themselves! — to share how they would spend a bonus hour at Life Time.

Danica Osborn, CPT

Group fitness instructor and coach at Life Time in Warrenville, Ill.

If I had an additional hour at the club each week, I’d love to spend it on recovery. I think I’m in a similar boat with a lot of frequent exercisers: I’m consistent about setting aside time to work out, but I’m less diligent about recovering after those workouts.

Multiple times a week, you can find me moving and grooving in the fitness studios as I instruct barre and strength classes, sweating in a packed cycle studio as I lead EDG and AMP cycling classes, and then powering through my own workouts on the fitness floor.

I routinely walk by the Normatec compression boots in the LT Recovery zone and think to myself, If I just had a little more time today, I could sit and show my legs some much-needed love. Or I go past the LifeSpa and tell myself, I should really book a massage appointment. But then another week passes, and I don’t prioritize my recovery.

It’s like a car mechanic driving around with their check-engine light on — we know better! Ultimately, when we don’t set aside time to rest, recover, heal, and recuperate, we’re leaving progress on the table. So, I always encourage spending extra time on recovery. (Throw in a good playlist and a Mocha Madness shake from the LifeCafe too, and I’ll really be set!)

David Freeman, CPT, CCP, PES

Senior director of signature coach excellence, cohost of the Life Time Talks podcast

I’d divide an extra hour at the club in two parts: 30 minutes in the Alpha space dialing in my own performance and then 30 minutes connecting with other athletes and coaches. There’s something powerful about sweating with intention and then pouring into others through conversation and community.

For me, movement is medicine. It clears my mind and resets my focus. And the people? They’re the heartbeat of our clubs. It’s not just about training harder — it’s about growing together.

Jayme Zylstra

Senior director/executive producer of digital programming at Life Time and active-aging performer in the Life Time app

I’d love to spend more time connecting with other members and creating meaningful relationships. You’d probably find me in the LifeCafe having a cup of tea and sharing a good conversation with some like-minded people. Or maybe unwinding in the sauna and catching up with a girlfriend. Also, I’ve been wanting to learn how to play pickleball — that would be such a fun way to connect with others, too!

As I age, I’ve come to deeply value connection and community. I’m quite intrigued by Dan Buettner’s work on the Blue Zones — a nonscientific term given to geographic regions that are home to some of the world’s oldest people, like spots in Italy, Greece, Japan, and Costa Rica. One of the key takeaways from Blue Zones is the vital role that social ties play in longevity and well-being. Spending that extra hour building connections at the club aligns perfectly with what the Blue Zones research suggests contributes to a happier and healthier life — and I am all about that!

Austin Head

Group fitness instructor and 5-Star ELI performer at Life Time Dumbo, Sky, and Atlantic Avenue in New York City

If I had an extra hour to spend at the club, I would get a massage from one of our incredible massage therapists. Recovery is so important if we want to perform at our best, and a massage is an amazing way to recover both physically and mentally.

Hayley Akradi, CPT

National program lead of Ultra Fit and digital fitness project manager for Life Time

I would absolutely play pickleball if I had an extra hour to spend at the club. Pickleball is one of my favorite activities, but with my crazy schedule, it’s something that goes to the wayside when I run out of time. But what a fun way to spend the day: Drop the baby off at the Kids Academy and then my husband and I can go get competitive on the courts.

I’d also spend time doing what’s referred to as the “executive workout,” which is a quick stop at the club to sweat in the sauna and steam room, take a shower, and then leave. In Life Time’s beautiful spaces, the luxurious sauna and steam room make it feel like an actual spa day. As a parent, this amenity is the perfect way to spend some downtime and recover.

Jessie Syfko, ND, RYT, CSCS, FMS

Senior vice president of Life Time Digital and creator of MB360 at Life Time

If I had an extra hour at the club, I’d be on the workout floor lifting weights and doing cardio on the stepmill machine. As a busy mom with a fast-paced career, I would indulge in time for my own fitness. Strength training makes me feel my best and centers my mind so I can be the best version of myself the rest of the day. (Check out: “The Stepmill Workout.”)

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