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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When I was about 15 years old, I became minorly obsessed with the saying “When the student is ready, the teacher will appear.” Though no one knows the quote’s true origin, I encountered it in some tome on ­Arthurian legend.

Neck-deep in teenage hormones and a swamp of uncomfortable emotions, I felt constantly adrift and on the verge of drowning. In the ’90s, mental health issues weren’t as easy to discuss as they are now. Rather than ask for help, I plastered a smile to my face and instead wished for help.

I dedicated myself to being the kind of student who could attract my own personal Merlin. I wanted nothing more than to meet someone who could reveal my innate strengths for me. Someone who could help me step into my power and discover my true best self.

In the more than 25 years since, I have met many incredible teachers. But no singular wizard-like sage ever appeared to make my wish of self-actualization come true. As it turned out, that is something that is bestowed not from the outside in but from the inside out.

In 2013, I began practicing the tenets of intuitive movement: meeting myself where I am in the moment, applying intentional stress without ego or judgment, and implementing biofeedback tests to develop greater intuitive awareness.

Since then, I have discovered ­reserves of strength (literal and metaphorical) that I didn’t know ­existed. And I have built on that power, ­becoming not my “best” self but simply more myself. There is an ease in existing as myself that I could not have imagined at 15.

Which is not to say there aren’t challenges. Life is hard. The outside world is full of tragedy and sorrow and pressure to look, act, think, and be a certain way. On the inside, hormones and emotions aren’t always harmonious.

The wisdom that comes through the body isn’t a panacea. Moving intuitively won’t cure all our ills or make our problems disappear.

For me, honoring my intuition through movement has made it possible to sit with, and move through, the hard stuff — in and out of the gym.

This past year included some big hard things: competing in a hybrid-fitness competition, traversing the Grand Canyon from the North Rim to the South Rim, writing a book, and saying goodbye to my father. It also included some little hard things, such as grappling with my distaste for getting sweaty outdoors (which is hilarious given my proclivity for outdoor adventuring and the incredible benefits of taking fitness outside, which you can learn more about at “Looking to Improve Your Endurance and Athletic Performance? Try Building Your Heat Tolerance“).

Tuning in to my body, noticing the signals that come through, and letting them inform — but not necessarily dictate — my decisions and behaviors has been a life-changing skill.

If I could reassure my 15-year-old self of anything, it would be that when she is ready, she’ll find her best teacher within herself.

5 Lessons of Intuitive Movement

I’ve learned many life lessons through moving my body. These five rise to the surface today.

1) Getting started is the hardest part. I’m a master procrastinator, even concerning things I love. Committing to just taking the first step — doing “just 10 minutes” — is usually enough to either get over the hump of internal friction or confirm my hunch to do something else instead.

2) Even when it’s hard, I can keep moving. Doing the hard thing doesn’t have to be synonymous with suffering. Meeting my body where it’s at, rather than trapping my focus on where I want it to go, opens my eyes to opportunities for agency and growth and lightness in the moment.

3) Progress isn’t linear. At the start of my fitness journey, I wanted to see straight lines on my progress graphs. Now I view my experiences as spirals. Yes, sometimes I feel like I’m treading the same paths, revisiting the lessons I thought I’d already learned. But when I settle myself and look closely, I can see the path is never exactly the same — and neither am I.

4) This, too, shall pass. Every­thing is temporary — the good, the bad, the ugly, and everything in ­between. I remind myself to relish what feels good, not get too hung up on what’s challenging, and avoid getting too attached to anything.

5) It’s supposed to be hard. From our muscles to our brains, everything in the human body is built to adapt. Intuitive movement isn’t about taking the easy way out or avoiding discomfort; it’s about applying and integrating stress intentionally in doses that can be reconciled and integrated.

The post The Teacher Within 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.”

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Big smiles, high energy, precise dance moves — that’s what you see when you watch the Minnesota Vikings Cheerleaders perform on gameday. But have you ever wondered what it takes for these elite dance athletes to be equipped to show up on the field?

The Minnesota Vikings Cheerleaders might make it look easy, but being an NFL cheerleader takes significant intention, focus, and energy — especially when you’re pushing through an eight-hour Minnesota Vikings gameday. That’s why these performers work hard to make every healthy habit count, including training outside of practices, prioritizing sleep, dialing in their nutrition, and maintaining a positive mindset.

To learn about the healthy-living habits of these athletes, we caught up with four Minnesota Vikings Cheerleaders — Talia, Karlyn, Kiki, and Zoe — and asked them about the behaviors they focus on to sustain a healthy way of life. (Note: Life Time is a partner of the Minnesota Vikings Cheerleaders. The relationship includes supplying the team with Life Time studio spaces and twice-a-week training sessions with Dynamic Personal Trainers to help support their training regimens.)

Talia

Fourth-year veteran Minnesota Vikings Cheerleader

Life Time | What is a non-negotiable in your healthy-living routine?

Talia | Sleep is a big one for me! I try to read before bed so I can wind down more easily and get the best sleep possible. This helps me feel well-rested for my morning workout and reduces brain fog. When I prioritize getting eight hours of sleep, I feel my best, whether it’s in my workouts or for my other day-to-day activities.

LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?

T | Having access to a Life Time membership has had a big impact on my health. I’ve been going to a lot of group fitness classes, and I’ve come to love being surrounded by the like-minded community. I feel like I’m motivated by the person next to me in class. It’s a great way to get a workout in while also growing and meeting new people.

LT | What is your favorite part of your Minnesota Vikings gameday routine?

T | Something that’s really fun about our team is the bond we have. When we’re in the locker room, it’s nice to have the time to fix our hair and makeup together but also catch up with friends and prepare for the day ahead. That downtime before we head out onto the field is so grounding.

LT | What is your favorite thing to do at Life Time?

T | One of my favorite classes is LIFE BARRE, especially when I’m looking for a low-intensity workout. I lean toward this format because it only takes 3-pound dumbbells to feel the burn. I also enjoy SHRED and MAXOUT classes.

LT | What is one top tip you can share around prioritizing health and fitness?

T | Balance is key. I try to vary the types of classes I take, as well as prioritize my sleep and recovery. I like to go into every workout with the mindset that I’m going to work hard, and then I leave feeling grateful that I took the hour to do that. It helps me feel ready for whatever is next.

Karlyn

Fourth-year veteran Minnesota Vikings Cheerleader

LT | What is a non-negotiable in your healthy-living routine?

Karlyn | I love to go on walks, but I don’t usually bring anything with me to listen to, like music or podcasts. I try to take in the sounds of what’s around me. It positively impacts my mental and emotional health, which then in turn affects me physically. I feel lighter and calmer for the rest of the day.

LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?

K | The Minnesota Vikings Cheerleaders have Dynamic Personal Trainers from Life Time who come into our practices on Tuesdays and Thursdays to teach us about using proper form when performing various exercises. Before working with them, I’d never had a personal trainer of any sort, so I feel like I’ve learned a lot. Now, when I go to the club, I carry that knowledge with me, and I have a lot more confidence in knowing that I’m performing an exercise correctly.

LT | What is your favorite thing to do at Life Time?

K | I look forward to my Warrior Sculpt class every week — it’s my absolute favorite. Warrior Sculpt is great for us as dancers because you’re typically working out to the beat of the music. I love the sweat that comes with a heated class and how it incorporates strength and stretching. My instructor sometimes hands out lavender towels at the end of class and it’s such a treat.

LT | What is your favorite part of your Minnesota Vikings gameday routine?

K | During halftime, it’s chaotic because we’re changing into another uniform, but the camaraderie we have on the team is so comforting. For example, when I’m like, “Hey, Talia, can you button the back of my uniform?” And then the other girl in front of me is like, “Oh, can you do mine?” And then all of a sudden, we’re a train of girls helping each other out.

It’s stuff like that where, yeah, we’re in a rush, but at the end of the day, we’re all just there for each other, hanging out, and having fun.

LT | What is one top tip you can share around prioritizing health and fitness?

K | I’m so grateful for what my body is able to do. I try to look at my health and fitness as less of a chore and more as an opportunity for my body to move. Being intentional like that benefits my health — mentally, emotionally, and physically.

Kiki

Fourth-year veteran Minnesota Vikings Cheerleader

LT | What is a non-negotiable in your healthy-living routine?

Kiki | I personally am not the best at remembering to drink water, so the first thing I do when I wake up is drink a full eight-ounce glass of water. As dancers, we become dehydrated very easily, especially when it’s warm out, so it can be hard to make sure your water intake is on point. For me, it’s water before anything else.

LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?

K | Once a week, the Minnesota Vikings Cheerleaders have a set workout in which we’re doing sprints or running. It’s helped a lot because dancing is a different kind of cardio — you’re constantly moving every part of your body. During a gameday, you’re dancing for eight hours straight, and when the music is on, we’re on. When the music stops, we’re resting. I feel like sprints kind of mimic that pattern, because you’re pushing yourself for a certain amount of time, and then you’re just done.

LT | What is your favorite part of your Minnesota Vikings gameday routine?

K | My favorite part is when we get to the stadium and we are almost ready for gametime, but not quite. I love having that time in the morning with my teammates where we’re unpacking our suitcase, hanging our uniforms, and eating breakfast together. It’s the calm-before-the-storm moment — you’re individually preparing your mindset for the day ahead, but your team is there together on the same page.

LT | What is your favorite thing to do at Life Time?

K | I’ve been trying to dive into using the free weights on the Life Time workout floor. When I’m working out by myself, I strength train more often because dancing involves so much cardio. By strength training, I can counterbalance that cardio by building muscle, especially in my lower body, since we use our legs constantly. I focus on strengthening my quads, hamstrings, and calves since we wear boots, which means we’re always on our toes.

LT | What is one top tip you can share around prioritizing health and fitness?

K | There is such a difference in getting a full eight to nine hours of sleep compared to four or five. A lack of sleep can take a toll on your body, and the exhaustion affects you both physically and mentally. Getting my full eight hours of sleep is a big priority for me.

Zoe

First-year rookie Minnesota Vikings Cheerleader

LT | What is a non-negotiable in your healthy-living routine?

Zoe | A big common theme is getting eight hours of sleep, and something that has helped me get meaningful, restful sleep is meditation. I’ve learned a lot about mindfulness from practicing the savasana pose in yoga. I like to meditate when I wake up in the morning and before I go to bed, and I’ve noticed a huge change in my quality of sleep because of it.

During our practices, we’re learning a lot of choreography and information, and sometimes it’s hard as a dancer to quiet your mind. Mindfulness and meditation have been significant ways for me to ground myself and shut my brain off. Another tip: Nine hours in bed for eight hours of sleep.

LT | How has being part of the Minnesota Vikings Cheerleaders influenced your health and fitness?

Z | As a Minnesota Vikings Cheerleader, we are given the best resources. I’ve learned so much from our nutritionists and trainers. Personally, I’ve learned a lot about how to shape a diet depending on your training. As athletes, we have to eat to fuel our bodies and feel energized. I focus on my protein intake and my carbohydrates. Protein is also the first thing I have in the morning and the last thing I have before bed.

LT | What helps you maintain stamina and endurance for a Minnesota Vikings gameday?

Z | I love to switch up my physical activity every day. I like to do GTX and Alpha at Life Time, then another day, maybe you’ll catch me doing Warrior Sculpt. This variety helps my body recover.

During gameday, there are going to be down times and then there are going to be 100-percent, high-energy times, so it’s important to prepare your body for those moments through diverse activity.

LT | What is your favorite part of your Minnesota Vikings gameday routine?

Z | As a rookie, I have yet to experience a Minnesota Vikings gameday, but what I hear a lot from vets are those pre-game jitters — those special moments before the game and just being in the locker room together with your teammates.

LT | What is your favorite thing to do at Life Time?

Z | I’ve had overuse injuries in the past, in which my muscles can feel really tense and tight. There’s nothing that can heat and relax those muscles better than time in the sauna. Life Time also has a lot of recovery tools that I like to incorporate into my routine.

The Minnesota Vikings Cheerleaders are all about connecting with the broader community, and being at Life Time is another way we can connect with people when we’re out of our uniforms.

LT | What is one top tip you can share around prioritizing health and fitness?

Z | Don’t be afraid to try new things — it could possibly lead you to what you love and maybe things you didn’t even know are possible. I stopped dancing for a few years and switched to running and strength training, which helped me build muscle. When I returned to dance, I was able to do things that I couldn’t do before.

It can be intimidating to sign up for a workout class that you’ve never taken before, but it’s someone else’s first time taking it too. You’re not alone. Of course, listen to your body and be kind to yourself in the process — but you never know where a little push can take you.

In September 2025, the Life Time app will be releasing four on-demand workout videos featuring the Minnesota Vikings Cheerleaders and led by top Life Time performers. The digital fitness classes include Danze and Tone with Jeimy Bueno Prisby; MB360 Total Body Strength with Jessie Syfko; Tabata with Danica Osborn; and Barre Fusion with Ashley Thomas. There will also be two 10-minute on-demand videos featuring a Minnesota Vikings sideline cheer, taught by the athletes themselves.

The post The Go-To Healthy-Living Habits of 4 Minnesota Vikings Cheerleaders appeared first on Experience Life.

The effectiveness of your workout can start even before you hit the weights, treadmill, or studio: It often begins with a well-packed gym bag, in which you have everything you need for a productive sweat session. Whether you’re new to fitness or a seasoned regular, knowing what to bring with you to the club can be critical to making your experience enjoyable and effective.

Understanding what to pack may seem obvious — you need workout clothes, tennis shoes, and a water bottle at minimum. But there are some other items that can make a difference too. With that in mind, we asked six Life Time team members — all seasoned gym-bag-packers — to share some of the must-haves they’re sure to include in their bags.

Kaylee Sternhagen, on-demand performer for classes in the Life Time app and ARORA lead at Life Time in Lakeville, Minn.

Empowering Workout Clothes

Exercise is a mind-body endeavor. If your body isn’t ready, your mind won’t follow, and I’ve found that the right outfit can feel like slipping into a suit of armor. They might not make the workout, but clothes do have the power to make you feel more confident and more comfortable in your movements, and when you do, you’re more likely to give it your all.

Snacks

Snacks fuel my workouts! I love having whole foods like bananas, apples, or raw nuts on hand, but I’m also a fan of a good grab-and-go bar option. My favorites are Perfect Bar (the dark chocolate peanut butter flavor) or the LTH Refuel Protein Bar.

Jayme Zylstra, senior director and executive producer of digital programming at Life Time and active-aging performer in the Life Time app

LTH Hydrate Electrolytes

A filled water bottle with LTH Hydrate electrolytes in it is essential for me. I love the blood orange flavor! Having this helps prevent dehydration, and it supports my performance and recovery after a workout. It tastes so good that it actually helps me drink more water.

Toiletry Essentials

My workout bag is stocked with shampoo, conditioner, body oil, makeup, razors, dry shampoo, texture spray — the list goes on and on! These are my necessities because I always work out in the morning and need to be able to get ready for my workday right after.

Rob Glick, senior director of innovation and programming for Life Time and studio leader at Life Time in Irvine, Calif.

Tech Devices

My Apple Watch, iPhone, and AirPods Pro keep me on point during my workouts. I love the Apple ecosystem as it helps keep me synced across all devices — I can stay on top of my playlists and listen to music, track and reference my workouts, and keep up with my coaching and work responsibilities all from these three devices.

Essential Oils

In my opinion, vibes matter. I like to have essential oils on hand for a quick grounding reset. Whether I’m moving between different workout formats or have a moment before teaching my next class, small sensory cues create presence. A subtle scent can refocus my mind and help me to consistently show up strong.

David Freeman, senior director of signature coach excellence and cohost of the Life Time Talks podcast

Weight Belt and Jump Rope

A weight belt and jump rope always stay in my bag. The belt provides critical support during heavy lifts, giving me the confidence and stability to safely push my workout to new limits. The jump rope is my go-to for quick, efficient conditioning, and in my opinion, there’s no better way to get dialed-in mentally before or after training.

LTH Rally Amino Recovery

Everything in my bag serves a purpose. From the gear that keeps me ready to go physically to the little things that keep me fresh after my training session. LTH Rally Amino Recovery is an example of one of those purposeful items: This supplement helps keep me fueled and my recovery strong, especially on days when I’m lifting heavy.

Elli Baartman, yoga boutique leader at Life Time in St. Louis Park, Minn.

Witch Hazel Face Mist

Face mist is great to have for a quick cleansing refresh after getting sweaty. I’d never heard of it until I received it as a gift from a Life Time coworker and I just love how quick and easy it is.

Studio and Weightlifting Shoes

It’s nice to have both a studio shoe and strength training shoe as options in case I get to the club and my workout plans change. That way, I’m prepared no matter what type of class or workout I end up doing.

Jeimy Bueno, studio leader at Life Time in Atlanta, Ga.

Foam Roller

I always spend a few minutes foam rolling before a workout. This helps me warm up and reduces any tightness in my muscles. Foam rolling can also help prevent injuries and is a good way to improve blood flow and circulation.

Resistance Bands

I use resistance bands for muscle activation at the start of my workout to help me prepare my body and maximize my movements. I use a thick band for glute activation and a lean, long band for upper body activation.

The post What’s In Your Workout Bag? appeared first on Experience Life.

Growing up in Maine, surrounded by forests, mountains, lakes, and the ocean, Colleen Verreault learned to ­embrace the gift of moving her body outdoors. She’s never really considered herself a gym person.

But when she heard about a workout class that meets outside year-round, ­Verreault, 59, decided to give it a try. One chilly day in ­December 2024, she drove to WolfPack Fitness, an outdoor gym located on the woodsy shore of a river in Auburn, Maine.

After a friendly welcome from the gym’s owner, ­Verreault was offered extra gloves and hand warmers, then paired with a partner. Before long, she was hitting tractor tires with a sledgehammer, shaking chains like battling ropes, and carrying buckets of sand up and down a hill. These workouts have since become a constant for Verreault, who attends classes weekly to connect with friends, get stronger, and recharge from hours spent indoors at her desk job.

“It’s fun and it’s different,” she says. “You’re doing the same kinds of exercises as you would in a gym, but outside and in a more creative way. To me, it’s worth being out in the fresh air after being inside all day.”

Working out in any setting is great, but moving your body outside in nature can be especially rewarding. Time spent outdoors has been shown to lower anxiety, improve concentration and creativity, and bring about a deeper sense of connection to the natural world. (Digging in the garden, walking by a river, and enjoying some sun during lunch do more than just lift your spirits — they’re good for your physical health, too. Learn more at “How Nature Boosts Your Health.”)

Physiologically, spending time in nature can lower your heart rate and blood pressure, support immune health, and promote better sleep. And the great outdoors provides an ever-changing landscape to capture your ­interest and get you moving in a wide variety of ways.

There are countless ways to take your workout outside. You can bring your strength training or yoga practice to a park, a beach, or your own backyard. You can walk, hike, trail run, mountain bike, paddle, swim, or climb. You can even make nature your gym — balancing on logs, hanging from branches, and scaling trees (get fit and have a blast with this adventurous outdoor workout).

Worried you’re not outdoorsy enough? Don’t be. Even just a simple walk around the block can be beneficial, says Thomas Doherty, PsyD, a psychologist in Portland, Ore., who incorporates nature walks into client sessions. “Whether you’re living in New York and walking to Central Park or going to the mountains in Colorado, you can spend time in nature.”

What follows are five important benefits of taking your workout outside.

1) Being outdoors boosts mental health and cognition.

It’s no secret that spending time in nature can significantly boost your mental health. It activates your parasympathetic nervous system, which reduces anxiety and helps you think more clearly. Exposure and proximity to blue spaces is linked to positive mental health and well-being; visiting green spaces can improve life satisfaction and reduce stress.

“The research on the health benefits of nature for both our physical and mental health is super robust,” says Doherty. “When we are in a safe natural setting, our heart rate and blood pressure decrease and our ­bodies are more relaxed. From a psychological standpoint, nature can restore our ability to focus.” (Learn more about the powerful link ­between ­exercise and mental health at “7 Ways Movement Benefits Mental Health.”)

Forest bathing, or shinrin-yoku, is a Japanese practice of spending time in and consciously connecting with a natural environment. A 2019 study found that all 155 participants (including 37 percent with depres­sive tendencies) showed a significant decrease in blood pressure and an improved mood following a forest-bathing session. Those with depressive tendencies demonstrated an even greater improvement in their mood. (Learn more at “The Benefits of Forest Bathing.”)

Simply being around ­greenery ­offers benefits. To ­enhance them, Doherty com­bines nature with conscious stress-­reduction activities, including walking and meditation.

“Walking involves bilateral stimulation through swinging our arms and moving our legs, which gets us feeling differently in our minds,” he says. “When we’re outside with the sky overhead and hearing natural sounds, it’s a different way of experiencing the world and being with ourselves.”

Going for a walk outdoors has also been shown to boost cognitive function. A study published in Scientific Reports in 2023 found that after a 15-minute walk outside, participants’ brains exhibited changes that indicate enhanced attention and working memory; the same was not true following a 15-minute walk inside.

Much of the research on nature’s benefits focuses on walking and other low-intensity activities, but engaging in more physically and mentally demanding endeavors, such as trail running, hiking, and adventure sports, can inspire powerful changes in your mental state (try this high-intensity workout that takes hill runs — and your endurance — to the next level).

“When you’re moving into more active pursuits, you can get into a flow state where you’re immersed in an activity,” Doherty explains. “You’re getting a sense of flow that’s coupling with the benefits of nature. Some people report having transcendent experiences in nature where they get an expanded sense of identity and spirituality.”

Even the smallest dose of nature can yield benefits, but the amount of time does matter, he says. “A five-minute walk around the block will help clear your head and calm your body, but the benefits are greater if you can spend 30 minutes or an hour outside, or spend a week hiking the Appalachian Trail.”

2) Exercising in nature supports your physical health.

Taking your workout outside means that not only are you getting the ­intended physical benefits of exercise — strengthening your heart and lungs, building muscle, improving mobility — but you’re also likely enjoying some physiological perks just from being in nature.

Exposure to sunlight boosts vitamin D production and can help regulate your circadian rhythm, promoting better sleep. Fresh air with phytoncides from plants can increase your number of natural killer cells, which improves immunity. And spending time in green spaces is associated with reduced blood pressure and lower prevalence of hypertension. (Explore “50 Tips for Taking Fitness Outside.”)

“Going outside has radical returns because nature basically tells your cells what they already know,” says Cliff Morris, MD, a cardiologist and founder of Morris Cardiovascular and Risk Reduction Center. “Cortisol levels go down, blood pressure goes down, and heart rate variability is restored.”

Morris has made outdoor exercise a significant part of his personal life, medical practice, and community. He starts his day outside, practicing qigong in his backyard, which he says “helps me calibrate before getting wrapped up into a busy, hectic day.”

Morris uses an app called ParkRx to prescribe nature walks for his patients. It’s part of his mission to make the town of Hopewell, Va., an official Blue Zone, helping residents develop positive lifestyle habits that support healthier and longer lives.

Morris has found that prescribing a stroll in the park to his patients also benefits their family, friends, and community.

“If I ask a patient, ‘How have your days been since you’ve started to walk?’ I’ll get a response like, ‘Oh my God, the day seems lighter; I’ve been able to get through my problems much more quickly. Oh, by the way, I got my neighbor out walking now, and my church group, and my pastor,’” he explains.

“There’s a ripple effect, like dropping a stone in water.”

3) Moving your body outdoors builds functional strength and adaptability.

There’s no question that strength training is great for you, but the physical and mental challenges of lifting an unruly object in nature can help spur unique adaptations and shore up vulnerabilities that regular training doesn’t always address.

Consider the difference between lifting dumbbells — implements that are even, symmetrical, and designed to fit in your hands — and maneuvering an awkwardly shaped rock.

“If you’re using a rock for deadlifting, the grip isn’t going to be perfect, and sometimes you need to explore it a bit,” says Luke Robinson, personal trainer and owner of WolfPack Fitness. “You might have to turn it over, twist it, and then go, ‘Ah, here’s a little nook that my fingers can dig into.’”

The variety and unpredictability of moving in and with nature encourage creativity and problem-solving. Being outside promotes varied movements, helping you become a more versatile, adaptable human. Hang from tree branches instead of a pull-up bar. Do lunges in the backyard rather than on an even floor. Small tweaks can change how your body adapts.

“I love freeing people from symmetry,” says ­Robinson. “If you’re outside, the ground might not be perfectly even, and you’d better release your brain from that. Because, in most situations, that’s how it’s going to be in real life.”

The benefits of working out with odd objects and on uneven terrain aren’t limited to strength training. Walking or running on a trail has also been shown to boost various fitness markers.

One 2023 study found that trail running improves balance and leg strength slightly more than road running does. The uneven terrain can force your legs and core to work harder, building strength and stability. And navigating obstacles — rocks, tree roots, muddy patches — can improve your balance and coordination. (Try this cardio and strength circuit designed to make you a stronger, more-efficient trail runner.)

Perhaps the most compelling reason to move your body in nature is that it prepares you to enjoy more profound experiences in the real world, says James Edward Mills, founder of The Joy Trip Project and author of The Adventure Gap: Changing the Face of the Outdoors. “I don’t think there’s any substitute for having an actual experience in a real-world environment.”

4) A natural setting can make exercise feel more engaging and rewarding

Some studies have suggested that exercising in a natural environment is linked to increased feelings of enjoyment, energy, and positive engagement, as well as to a reduction in tension and anger. This ­enhanced satisfaction may lead you to repeat the activity.

It’s easy to see how fresh air and sunshine could have these effects. But even toughing it out during unpleasant weather conditions can be a rewarding experience, says Mills.

“On those rainy, cold days, you can compare it to adding an extra 5 pounds to the bar just to test your fortitude,” he says. “And then when you do it, you realize, Oh, I’m actually stronger and more capable than I thought.”

Nature also has the power to boost your gratitude for creature comforts. Scandinavians, many of whom live by the adage “There’s no such thing as bad weather, only bad clothing,” are famously good at embracing the cold. The Danish word hygge and the Swedish word mysig loosely translate to “cozy” or “snug” to describe a feeling of warmth, comfort, and happiness.

To appreciate warmth, you need to first be out in the cold, says Robinson. “That’s more built into northern European cultures like Iceland and Norway. Without that sensation of getting cold in the feet and hands, you can’t go back inside and get the awesome sensation of getting cozy and cuddly under your warm blanket with hot cocoa.”

One benefit of exercising outdoors year­round is that your body acclimates gradually to extreme temperatures, he says. “It’s amazing: The first day it’s back up in the teens, a lot of people are down to tank tops.”

And the same is true of exercising in the heat of summer. “You have to go through discomfort to arrive on the other side.”

5) Time in nature rebalances our natural rhythms.

Spending time outdoors connects us to our roots. It also provides balance in a technology-filled world.

“Human beings are like any other species. We need to be outside,” says Mills. “We need to have a relationship with the natural world because that is where our livelihood comes. We need fresh air, we need open space, we need water, sunshine — we need the ability to be and move comfortably in the outdoors.”

Several theories have tried to ­explain why humans benefit from ­being in nature, including the biophilia hypothesis. This hypothesis suggests that humans are instinctively drawn to natural environments because our ancestors evolved in wild settings.

“The main argument is that this is how our bodies evolved, as beings in nature,” explains Doherty. “If I’m climbing a tree and it feels natural for me to grasp a branch, it’s because it is natural, because my hand evolved to grasp the branch. We’ve evolved to be a part of the natural world. We’ve evolved to breathe in the air. We’ve evolved to walk long distances. These are the things that human bodies are made for.

“But much of the modern world — the technological human world — is not supportive of that,” he continues. “In some ways, getting outside and exercising is kind of like a tonic for us. It’s a healing experience because a lot of our daily lives can be sedentary, indoors, and screen-based. Outdoor exercise allows us to unplug temporarily from what we call the normal heavy stress of life.”

On another level, studies have shown that spending time in nature may lead to stronger proenvironmental attitudes and behaviors. As screen ­dependency leads us to spend more time indoors and climate change continues to adversely impact the ­environment, it is urgent that we value our planet — and feel motivated to take care of it.

“Being out in nature provides us with a direct connection with the natural world and the rhythm of life on our planet. It provides us with a relationship with other beings in the world, whether birds, plants, animals, or anything else,” says Mills. “Being able to be part of the ecosystem not only drives our appreciation for nature, but it also makes us better, happier, more balanced people.”

Overcoming Barriers to the Outdoors

Mother Nature can be intimidating, ­between the unpredictability of ­weather; the uncertainty around insects, poison ivy, and other wildlife; and the challenge of finding a safe, accessible space to exercise. Consider the following tips for overcoming such barriers and maximizing your time outdoors.

1) Wear appropriate clothing for the temperature and elements.

If you live in a cold climate, investing in some key winter gear, such as warm clothing, can be a game-changer for maximizing time in nature. Important items for other seasons include wide-brim hats and protective clothing for sunny conditions, moisture-wicking materials to stay dry in all temperatures, and waterproof shoes and layers for rainy days (for more advice on how to dress for your next chilly-weather workout see “Expert Answers: Winter Workout Clothes“).

2) Train your body to acclimate to hotter or colder weather.

“Cold” is relative. “If you never stop being outside all year long, you have a natural progression — so by the time winter comes, it’s not a big deal,” says Robinson.

As for coping with warm weather, research shows that we can acclimate to heat within one to two weeks. Heat exposure trains our bodies to increase sweat production, which helps us cool down more effectively. (Get guidance for safely building your heat tolerance at “Looking to Improve Your Endurance and Athletic Performance? Try Building Your Heat Tolerance.”)

3) Be prepared for bugs.

Educate yourself about what kinds of pests you may encounter in nature, and protect yourself by wearing mosquito repellent and checking for ticks. (Learn what to do if you find a tick at “7 Ways to Protect Yourself From Ticks.”)

4) Know your plants.

Be able to recognize poison ivy, poison oak, and poison sumac so you can avoid them. If you think you’ve come in contact with a poisonous plant, wash your hands with soap and water as soon as possible.

5) Try not to go alone.

Heading out with a friend or group can be an important safety measure. It can also provide a powerful combination of camaraderie, support, accountability, and motivation. (Discover the benefits of moving your body in the company of others at “Solo Athlete? Here’s Why Exercising With Other People Matters.”)

This article originally appeared as “Take It Outside” in the September/October 2025 issue of Experience Life.

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