Your twenties are a time of change, with ever-evolving goals, new experiences, tough decisions, and a future that can feel unpredictable. Maintaining a health and wellness routine can be especially tough during uncertain times, but establishing a consistent, balanced plan can help you manage the swirl while prioritizing your well-being.
I’m 22 years old and a recent college grad, and I can wholly relate to the whirlwind that is this stage of life. I was fortunate to spend this summer as the editorial content strategy intern at Life Time, which included a membership to our athletic country clubs. This turned out to be a critical tool for helping me stay grounded when I was feeling apprehensive or overwhelmed in other aspects of my life.
Over the three months of my internship, I tried many of the programs and offerings. And I discovered how the club can elevate my overall well-being and lifestyle, support my health and fitness, and help me find greater joy and balance.
Join me for a week in my life as a new member. While I make minor adjustments each week based on my schedule, this is the ideal routine for feeling my healthiest and happiest.
Monday: Supplements + GTX
I like to kick off the workweek by easing into my routine and setting a positive tone for the days ahead with supplementation.
While taking supplements is a part of my everyday routine, I make it a priority to start every Monday with Life Time’s Foundational Five supplements: a multivitamin, fish oil, magnesium, vitamin D, and digestive enzymes. This ritual not only enhances my well-being, but also sharpens my mental clarity, which is crucial on those groggy Mondays after a busy weekend.
Podcasts keep me company during my commute to and from work, and one of my favorites is Life Time Talks. Whether I’m learning about harnessing choice for a magnetic life or the surprising health benefits of trees, I enjoy hearing from experts and discovering new ways to make improvements to my health.
These podcasts are accessible to everyone regardless of membership status. I love sending my friends episode recommendations and chatting with them about the topic afterward.
After my nine to five, I recharge with an upbeat fitness class — and GTX is my Monday go-to. This 60-minute blend of cardio and strength training, which I tackle based on my own heart rate zones, boosts my mood.
I appreciate the smaller class sizes in signature group training sessions like GTX — the personalized feedback from the instructor helps me make meaningful progress toward my fitness goals.
Tuesday: Protein + LIFT Barbell Strength
By Tuesday, I’m usually prepared to conquer the rest of the week. After taking my morning supplements, I fuel up for another day at the office with a berry protein shake, which I enjoy on the go. It’s a great way to kickstart my daily protein intake, as the recipe calls for two and a half scoops of vanilla LTH Whey Protein, plus Greek yogurt and chia seeds. All in all, it provides roughly 32 grams of protein, and keeps me feeling satisfied and energized until lunchtime rolls around.
Once the workday wraps up, I head over to the club for a LIFT Barbell Strength class. Perfect for weightlifting newbies, this fitness class features fun music and a dynamic instructor. It’s my favorite choice when I want to focus on building strength.
Wednesday: Dynamic Stretch + GTX
By Wednesday, my routine is practically on autopilot — though I’m starting to feel a bit tense from the grind of the past few days. Before I head to my afternoon fitness class, I make sure to stretch out any tight or sore muscles in a Dynamic Stretch session.
This time with a stretch specialist helps improve my range of motion and reduce any aches and pains, while serving as a great warm-up before exercising. Plus, it’s easy for me to open my Life Time app and book a Dynamic Stretch session at a time that works for my schedule.
Wednesdays are zone four days — the most intense — in GTX, so I know I’m in for a challenging workout that pushes both my cardio and strength limits. I then take advantage of Life Time’s recovery resources, including the cold plunge (my favorite!).
Cold conditioning helps reduce inflammation, alleviate pain, and improve joint function by redistributing oxygenated blood. It can be uncomfortable at first, but once my body adjusts to the temperature, I can usually handle it for a minute or two. It’s worth it to stick it out because I usually start to feel recovered soon after getting out.
Thursday: LIFE BARRE Fusion + Hydrate
On Thursday, I enjoy switching up my afternoon workouts for a morning class and focusing my efforts on mobility and flexibility.
I start my day with LIFE BARRE Fusion, a low-impact, full-body fitness class designed to target deeper muscles and focus on range of motion with combined elements from ballet, Pilates, yoga, and strength training.
The subtle movements wake up my muscles and I can feel the release in my body after the previous day’s cold plunge and stretch session. I’m then ready to embrace my busy Thursday, feeling a refreshing lift in my mood.
I like to keep this energy flowing with a drink of LTH Hydrate. This high-quality, sugar-free electrolyte supplement comes in a single-serve packet I can easily mix into my water. It not only helps me feel incredible, but also adds a refreshing twist to plain water.
Water doesn’t always do it for me when I’m trying to reach my hydration goals — or I’m craving a change in flavor. Hydrate offers the ideal solution for both.
Friday: MB360 + A High-Protein Meal
We made it to Friday — time to pop the confetti because making it through the week calls for a celebration!
This is when I like to mix things up and go with the flow. I decide what workout to do based on how I’m feeling: Sometimes I’m full of excitement and itching for a fun way to release it; other times I’m exhausted and prefer a relaxing nature walk.
When I’m fired up, MB360 is the perfect way to channel my energy: It’s a physical performance and positivity practice that creates a vibrant space for mindful movement. It starts with dancing and shaking things out, then moves on to dynamic core exercises. It’s a thrilling 60- to 75-minute class that always zooms by for me.
Post-MB360, I always treat myself to a high-protein meal from the LifeCafe. Right now, I’m loving the chipotle chicken quesadilla, which is loaded with juicy grilled chicken, a three-cheese blend, pico de gallo, house-made chipotle sauce, and cilantro crema. This meal satisfies my cravings and supports my nutrition goals with 55 grams of protein.
Saturday: Pickleball + Pool Time
Saturdays are for the girls — I love dedicating this day to quality time with my best friends. A two-on-two pickleball match is the perfect way to kick off a day at the club. Once we book a court on the Life Time app, it’s easy to jump into some friendly pickleball action.
After losing track of the score (something that happens more often than not!), it’s time to move on to our next activity — heading to the Life Time Beach Club. There’s nothing quite like basking in the sun with a Colleen Hoover book in hand, sharing laughs with my closest friends, taking dips in the water, and enjoying poolside appetizers and drinks. The Beach Club is by far my favorite way to spend time at the club in the summer.
Sunday: Gentle Yoga + Massage + Meditation
When the Sunday scaries hit, Life Time offers opportunities for serenity. For me, this day is about unwinding before the workweek begins, which is why I love taking advantage of the club’s relaxation feature.
I start my morning with some gentle yoga, choosing either a SURRENDER YIN or ROOT HATHA class. The gentle movement helps me decompress as I slowly and meditatively move through the poses; this allows my mind to find calm and my breath to become steady. I always walk out of class feeling more grounded and balanced.
I then like to deepen this relaxation with a soothing CBD massage at the LifeSpa. CBD is proven to help relieve inflammation, reduce stress, and support better sleep.
I cap off Sunday nights with some mindfulness, usually choosing a guided meditation from the Life Time app. I often feel restless on Sunday nights, so meditating for at least half an hour before bed helps me get a good night’s rest.
The Life Time app offers bedtime stories, breathing exercises, and other calming practices that guide me through my end-of-day routine. The combination of the CBD massage and meditation always helps me sleep well, so I’m refreshed and ready to start my routine all over again on Monday morning.
