The Life Time Talks Podcast

Our wants and needs in our work and home environments have changed, with many of us prioritizing health-supportive features now more than ever. In this episode, James O’Reilly, president of Life Time Work, and Eric Padget, senior director of real estate for Life Time Living, share how health can be better integrated into spaces and how Life Time has responded to this desire with the offerings of Life Time Work coworking spaces and Life Time Living apartment homes, respectively.

The mind-body connection refers to how our thoughts, beliefs, attitudes, and feelings either positively or negatively influence our physical bodies — and vice versa. It can be a truly powerful resource to tap into. In this episode, Jessie Syfko explains more about this connection, the benefits it provides, how we can grow it, and the integral relationship it has to our fitness efforts.

Lunges are a fundamental movement for strengthening muscles from your waist down. Yet because they appear easier to perform than they actually are, many people do too many too soon and end up discouraged or with lower-back or knee injuries. Alec Blenis, CPT, CSCS, explains why this move is a staple in strength and conditioning programs and how to add lunges into your routine in a safe and beneficial way.

Adverse reactions to many foods are on the rise, and while allergies are often more easily identifiable, sensitivities and intolerances typically are not. Regardless, they can all cause troubling effects in the body. Samantha McKinney, RD, explains the differences between food allergies, sensitivities, and intolerances, what the common food offenders are, how to spot signs of a reaction, and —  in the case of the latter two — why those signs are often symptoms but not the root cause.

The term “fitness competition” often conjures images of bodybuilding events, but it’s much more encompassing than those, including 5Ks and marathons, powerlifting meets, obstacle course races, and more. Danny King, Master Trainer, explains why he thinks everybody — at any fitness or experience level — can benefit from participating in a fitness event.

Working with a coach or personal trainer can boost your fitness efforts and help you make meaningful progress toward your goals. Sometimes, however, we overlook how powerful the partnership can be, including the gains that go beyond physical fitness. In this episode, we hear the firsthand experience of Life Time member Roshini Rajkumar and her coach Brian McKinney, CPT, how they get the most out of their experience working together, and what to look for in your own trainer-client relationship.

Many view massage as a luxury or splurge — but some experts argue that it’s an investment in your health and wellness and deserves to be part of your routine. Zac Ellis, certified massage therapist, explains why he suggests adjusting your perceptions around massage, the benefits that can be reaped from the practice, the different types of massage modalities, and how to get the most out of a session.

There’s a lot of confusion around supplements, leaving many wondering, “What supplements should I take?” or “Do I even need to take any at all?” Paul Kriegler, RD, CPT, shares the top supplements he recommends for most everyone, why supplementing is perhaps more important now than ever, and the importance of quality and how to identify the best options.

The blend of sprinting with strength and balance work makes Ultra Fit training unique in its ability to improve your functional fitness and push you to your athletic limits. It’s also why Bahram Akradi, the founder and CEO of Life Time and developer of this format, describes Ultra Fit as one of the “most efficient, effective workouts.” In this episode, track and field Olympian and Ultra Fit Coach Mechelle Lewis Freeman digs into the science behind the training and explains how it’s designed to challenge your body and brain through every stage of life.

Ultra Fit is a signature group training format at Life Time that combines sprint interval training with strength and stability work — and was designed with a competitive athlete in mind. But what is the class like? What results does it elicit? And how does it differ from other training programs? In this mini episode, Hayley Akradi, Ultra Fit Coach and national program ambassador, shares what’s good to know about this format.

Most people think about the impact of strength training on their physique — but sometimes it’s the mental benefits that can offer the greatest gains. Konnor Fleming, Alpha Master Coach, explains the advantages of a well-designed strength program, particularly the connection to mental and emotional health, and how those results can come from Alpha programming.

Alpha is a signature group training format at Life Time that’s centered around Olympic-style lifting and metabolic conditioning. But what is the class like? What results does it elicit? And how does it differ from other training programs? In this mini episode, Konnor Fleming, Master Alpha Coach, shares what to know about this format.

Understanding your heart-rate zones allows you to approach your fitness efforts in a more personalized way — working at the right intensity level and tapping into the right fuel source for your body at the right time. Omaur Bliss, GTX Coach, explains more about the benefits of this type of training and the ways it’s integrated into GTX programming.

GTX is a signature group training format at Life Time that’s a 50/50 blend of cardio and strength. But what is the class like? What results does it elicit? And how does it differ from other training programs? In this mini episode, Omaur Bliss, GTX Coach, shares those details and more about this format.

Gravel racing has seen an upswing in popularity and participation in recent years —  but why? In this mini episode, Kristi Mohn and Michelle Duffy, who work on the Life Time Athletic Events team, share more about this sport, how it’s different from other types of cycling, and why it’s something more people — from casual riders to professional athletes — are taking part in. 

If you ask any of the Life Time dietitians — including this episode’s guest, Paul Krieger, RD, CPT — they’ll note that one of the most important things you can do for your nutrition is make sure you’re consuming enough quality protein. Kriegler explains why this macronutrient is so critical for health, and he shares how much protein you need, what animal and plant sources are the best, and ways to support your body in properly digesting and absorbing it.

While many are tempted by the latest eating fad or trendy diet, the team at Life Time has long maintained that sustainable, healthy food habits are based on a few foundational practices. In this mini episode, Samantha McKinney, RD, CPT, introduces us to 1-2-12, Life Time’s new nutrition system that offers a framework nearly anyone can use to improve their eating behaviors.

“Detox” is a long-debated topic: Some associate it with deprivation, while others think the practice is not necessary because of our body’s natural detoxification systems. Anika Christ, RD, joins us to clear up the confusion, and explains how to detox your body with a whole-foods approach that feels far from depriving — and that can support nearly everyone in feeling and functioning better.

“Self-care” is a term that gets tossed around a lot, but what is self-care, really? In this episode, Brie Vortherms, MA, LMFT, and Barbara Powell, MA, of Life Time Mind talk about it in a way that may be new to you — and explain why they think it should be rebranded as “performance recovery.” They share the 12 types of self-care and three categories of ways to integrate it into our lives so we can better support our health and well-being.

Dynamic Personal Training is Life Time’s unique philosophy around a fully engaged approach to training — but what is it exactly? And how is it different from other one-on-one training programs? Anna Taylor, CPT, explains Dynamic Personal Training and the unique experience — and elevated results — it delivers to members.

Becoming a grandparent, caring for aging parents, getting unfavorable health news, not moving the ways you used to — there are several points in our lives, especially when we get older, when age becomes a front-of-mind topic. To support older adults who want to be healthy and fit as they age, Life Time created the ARORA program. The co-founder, Renée Main, joins us in this mini episode to talk about its genesis and all that it offers to members.

Every second of every day, all of us are aging, and yet we often wait to address — or altogether avoid — age-related concerns about our health until we reach a certain point in our years or our capabilities begin to diminish. Frank Lipman, MD, shares 10 essential factors he’s outlined for aging well, emphasizing that it’s never too late — or too early — to start embracing them, and that it’s not as difficult as you might think.

In this conversation with Jason Stella, CPT, PES, CES, we get his perspective on the constants of fitness that he’s seen over his 25-plus years in the industry, as well as where he thinks it’s headed. Plus, he shares what to look for to find a trainer who can best support you — and offers advice on shifting your mindset so you’re ready to make real, lasting change.

Dance is more than a physically beneficial form of fitness: It evokes happiness, mental relief, and social connection. In this mini episode, Jeimy Bueno Prisby explains why you don’t need to be a “dancer” to enjoy the advantages of moving your body.

From a young age, sports offer a way to stay active and learn valuable life skills. For some, they become an ambition as they get older. In this mini episode, DeVentri Jordan, founder and national director of GameFace at Life Time, shares the ways this sports-training program helps people grow in athletics, whether they’re just getting introduced to sports or are aiming to compete at a high level.

It’s estimated that as many as one in three U.S. adults have impaired blood-sugar control — and most are unaware until disease diagnosis. This often means missing months or years of opportunities to intervene with lifestyle habits. Samantha McKinney, RD, CPT, explains how blood sugar impacts nearly every aspect of our health and walks us through the many things we can do to better control it.

Heart rate can be a powerful tool for building fitness and seeing results from your exercise regimen. Danny King, Master Trainer, shares what to know about heart-rate training, including what it is, how to use it in your workouts, and the ways you can identify the key metrics needed for yourself.

Without sufficient intake of omega-3s, our health can suffer: We might experience more inflammation, our cell signaling may be inhibited, and our cognitive health can take a hit. In this mini episode, Paul Kriegler, RD, explains why omega-3s are so essential and offers advice on how we can support our bodies with optimal amounts of this fatty acid.

Cold plunges, cryotherapy, ice baths, cold application — the use of cold therapy for physical and mental gains has risen to popularity of late. In this mini episode, Danny King shares the benefits of cold therapy and tips for getting started if it’s something you’re looking to add to your regimen.

The water provides advantages not available from forms of land exercise, making it a valuable addition to anyone’s fitness regimen — whether you use it as an environment for low-impact movement, recovery, cross-training, or everyday fitness. In this mini episode, Rob Glick shares the benefits that working out in the water can offer, plus different ways you can include it in your routine.

Pickleball is the fastest-growing sport in America — but why? Ajay Pant shares the reasons the sport has exploded in popularity and what it is about the game that hooks players of all ages and experience levels once they give it a try.

The topic of immunity has gotten a lot of attention because of the pandemic, yet our immune systems always need support so we’re healthy and strong at the metabolic level and prepared to fight off germs, bacteria, and other potentially compromising invaders. Paul Kriegler, RD, CPT, shares the lifestyle habits within our control that can build our immunity, including primary factors to be aware of and what might provide us with the greatest resilience.

Many people engage with group training programs for the community and accountability — and because, when designed based on science and research, they can offer fitness growth beyond what an individual might otherwise be able to achieve on their own. In this mini episode, Nastassia Smith shares the advantages of Life Time’s signature group training, and offers guidance if you’re considering giving it a try yourself.

Magnesium is one of the most prevalent minerals in the body, impacting how we feel and function every day — yet it’s also the second most common nutrient deficiency behind vitamin D. In this mini episode, Samantha McKinney, RD, CPT, explains magnesium’s far-reaching role in our health and offers tips for making sure our bodies have optimal levels.

Intermittent fasting is referred to in various terms — 16:8, alternate-day fasting, 5:2, time-restricted eating. But even if you’re simply just choosing to wait to eat until your first hunger pang, this practice can result in some significant and positive health effects when done thoughtfully. Paul Kriegler, RD, LD, CPT, walks through the different methods of this dietary approach, including the benefits it can provide and guidance for those interested in trying it.

Vitamin D is the most common micronutrient deficiency — but it’s also one that we can prevent with relative ease. In this mini episode, Anika Christ, RD, CPT, explains why vitamin D is critical to our health, including its role in immunity, and offers ways we can make sure our bodies get optimal levels.

What do I do if I’m not seeing results? How often do I need to exercise? How many calories should I be eating? Life Time coaches Samantha McKinney, RD, CPT, and Lindsay Ogden, CPT, join us to answer the most common health and fitness questions they hear from our members — including these ones and more.

The better and faster you can recover, the more progress you can ultimately make with your fitness — and the healthier you’ll move and feel. In this mini episode, Danny King, Master Trainer at Life Time, explains the difference between system and muscle recovery, and the ways we can optimize our efforts for each.

Thyroid issues are prevalent: An estimated one in seven people are affected, with even more suffering from an imbalance — and many not even aware that their thyroid is behind their symptoms. Samantha McKinney, RD, CPT, shares the signals our thyroid might be sending us, the tests to ask for, and the lifestyle habits we can implement in our daily lives to nourish and support our thyroids.

Our bodies are 70 percent water, so maintaining a healthy body starts with sustaining healthy hydration habits. In this mini episode, Paul Kriegler, RD, explains why proper hydration is so essential for our health and how we can make sure we’re optimizing our water intake.

When it comes to building optimal health — including goals like losing weight — fitness and nutrition are often the two main factors that are associated with results. But there are many other lifestyle behaviors that influence your ability to reach and sustain your goals. Anika Christ, RD, CPT, joins us to take a comprehensive look, offering strategies for better health as a whole — and weight loss as a byproduct.

Fueling for workouts can be tricky: How we do it depends on a lot of individual factors, and it can take time to learn what does or does not work for us. Cliff Edberg, RD, Master Trainer at Life Time, breaks down what we need to know about pre- and post-workout nutrition, and offers general guidelines we can start with to then hone in on what’s best for us.

At any stage, making a life change — and focusing on the pursuit of health and fitness — can be challenging. Kemma Cunningham, a Life Time group fitness performer, shares her journey to do both, and offers her advice for others looking to find what sparks excitement and purpose in them.

Spring offers new opportunities for embracing fresh, locally grown produce. Chef Ryan Dodge joins us to explore the importance of these whole foods, as well as ways we can get more of them into our diet, whether we grow them ourselves or shop for them at a local farmers’ markets.

Metabolism is more complex than simply being “fast” or “slow” or controlled by exercise. There are many things we can do in our daily lives to optimize it. Samantha McKinney, RD, CPT, shares how to build the foundation for a healthy metabolism, as well as ways to dig deeper if you’re not seeing results or feeling your best.

Results are a lagging indicator of our habits. Lindsay Ogden, CPT, nutrition coach, walks us through her four-step process — what she calls the IPTR method — for developing lasting health habits, so you have the know-how and a tactical plan to go after your goals.