There are some seasons — of the year or in life — when we’re more aligned with our goals and intentions then others. This could be dependent on a variety of factors, such as schedule changes, family or friend situations, stress levels, health occurrences, work commitments, or another obstacle or distraction. No matter the reason, sometimes all it takes is an intentional reset of our healthy habits to get realigned to the lifestyle that makes us feel our best.
Here are 13 areas we recommend adding in or focusing on to help establish (or re-establish!) your new regimen.
1. Move one way or another every single day. The World Health Organization (WHO) advises doing at least 150 minutes of moderate-intensity physical activity per week, which breaks down to only about 20 minutes of exercise per day. Additional time will support additional benefits, however, any amount of movement is a win. Physical activity can make you stronger, smarter, healthier, happier, and more. Choose activities you enjoy, balancing your cardio, strength, and recovery efforts.
2. Find a fitness community. Those who work out with others often reach goals faster, break through more plateaus, and gain a new sense of purpose from and connection to their endeavors. Whether it’s meeting with a Dynamic Personal Trainer or joining a fitness class or group training community, there are a variety of ways to gain advice, support, and accountability.
3. Utilize digital workouts. Live stream or press play on an on demand fitness class. Enroll in a trainer-created workout program that includes a progressive plan, nutrition and lifestyle guidance, and access to a coach. The options available in the Life Time app prove that workouts can be done anywhere — at home, in the club, while you’re traveling, or a mix of all three — and anytime that fits your schedule.
4. Make new gains with equipment. While bodyweight movements can help you maintain and even improve your fitness, it can be difficult to see significant gains over the long-term without the use of equipment. For an equipment-based challenge you can do at the club, choose a workout from our library, such as this beginner strength-training workout, cardio challenge, or dumbbell-complex workout.
5. Join us in class. Another way to add variety to your workouts is trying a favorite or new-to-you studio, cycle, or yoga class. Reserve your spot, or if the class you want to take is full or at a time that doesn’t work, our most popular classes are also available to live stream or watch on demand via the Life Time app.
6. Focus on your nutritional foundation. Prioritize eating a nutrient-dense diet comprised of whole foods, including adequate amounts of high-quality protein, vegetables, fruits, and healthy fats, while avoiding sugar, refined grains, and processed or packaged foods.
To help fill in nutrient gaps we can’t get from food alone, consider supplementing with our Foundational Five: a high-quality multivitamin, fish oil, magnesium, vitamin D, and digestive enzymes. Be sure to also drink at least half your body weight in ounces of water daily — this is essential for numerous biological functions.
7. Consider a reset. A focused program can be a great way to reset any unhealthy habits you might have. Our complimentary, 14-day detox program is designed to support digestion — which is critical to our nutritional well-being — and focuses on consuming whole foods, as well as temporarily eliminating common food allergens. These items can cause unwanted symptoms and contribute to gastrointestinal issues like leaky gut, which undermine immune function. For many, the program also helps increase energy, reduce cravings, and jump-start weight loss.
8. Fuel your workouts. The way you nourish your body between your workouts influences how your body responds to being challenged by movement. While pre- and post-exercise nutrition strategies are somewhat individualized — they depend on the frequency, intensity, duration, and types of training you do — it’s important to stay hydrated, prioritize protein, and replenish the nutrients you lose, in general. For detailed suggestions, check out these workout nutrition tips from a Life Time dietitian and trainer.
9. Make healthy eating easier. Healthy eating doesn’t have to be hard, and it doesn’t have to be boring. Learn how to plan and prepare for your week to set yourself up for success, the habits Life Time dietitians do daily, how to eat 30 grams of protein at each meal, and ways to cook veggies to make them taste great. If you’re in need of meal inspiration, browse our breakfast, shake, lunch and dinner, and snacks and treats recipes.
Or, let someone else do the cooking for you: If you’re in the club, pop by the LifeCafe for a healthy meal or shake.
10. Get adequate sleep. Anxiety, worry, and disrupted schedules are common reasons people struggle to get adequate, truly restorative shuteye. Sleep is your body’s ultimate reset, and it provides many physical and mental benefits. Aim to get seven to eight hours of sleep every night. If you’re having a hard time meeting that, consider this advice for unwinding before bedtime or this 5-minute meditation to prepare for sleep.
11. Manage your stress levels. There isn’t a single metabolic or organ system that isn’t affected by chronic stress. What works for relaxation is different for everyone, but some good options include meditation, mindful breathing, movement, contemplative prayer, a hot bath, or gratitude journaling.
12. Make your recovery active. Building fitness is a two-step process: You work out and tear things down, then recover to rebuild better than before. The latter is just as important as the former. This doesn’t mean taking the day off, though: On your recovery days, choose to go for a walk, practice yoga, get a massage, or do some stretching.
13. Support your own well-being. Social relationships are good for our health: Without them, we’re at risk of poorer immune function, as well as negative mental and physical health effects. Take advantage of your club community, find ways to connect, and care for your mental health.
