Actionable tips to improve your mental and physical well-being.
1. Put yourself first.
When you have an elevated sense of self, you’ll likely have an easier time repairing your view of yourself after it’s been bruised by ordinary setbacks, says David Kealy, Ph.D., assistant professor in the department of psychiatry at the University of British Columbia in Vancouver. How to take advantage: Instead of trying to put up a front every time you fall short on a goal or make a mistake, embrace inevitable dents to your self-image as normal, says Kealy. Discuss a disappointing race result with a friend or write down other factors (outside of yourself) that could have contributed to your loss or failure. This will help you recognize that setbacks don’t threaten who you are as a person. READ MORE
2. Embrace your inner animal.
“No matter how you bake the exercises into your routine, Animal Flow helps mobilize and strengthen your joints, allowing you to be both fluid and limber,” writes Jeric Rosales, a COACH+ at Equinox Plano. “That’s why I like to use Animal Flow as a 15-minute warm-up before practicing calisthenics skills, as it primes my joints and muscles for the handstands, muscle ups, and front levers ahead…These types of movements place compressive forces on the joints, so over time, they can also enhance joint stability — and that can reduce the risk of injury.” READ MORE
3. Push through fear.
Fear is an inherent part of the human experience. It's what keeps you safe, but it can also hold you back. By reframing your perception of fear, shifting it from a debilitating force to a source of motivation and personal growth, you can push through the discomfort toward your goals. "I have always had a fear of heights and I have to make an effort to push through it," admits Angela Nikolau, the seemingly fearless rooftopper from the Netflix documentary Skywalkers: A Love Story. "But my motivation is bigger than one climb or one day." READ MORE
4. Conquer the stairs.
Stairclimbing is a great way to squeeze in a workout on vacation while seeing new parts of the city. And according to Jacques Delaugère, a COACH X at Equinox in New York City, propelling your body skyward can improve everything from your lower-body power to your cardiovascular health. Improve your fitness with scenic stair climbing, courtesy of these seven cities with famous staircases. READ MORE
5. Have a hard conversation.
There’s undoubtedly an art to conflict management, and some people come naturally to it. Still, Malika Begin, founder and CEO of Begin Development, says people rarely realize it’s a skill you can intentionally strengthen — similar to training your body at Equinox. “Just like training muscles takes time and repetition, you’ll need to put in the work — you’ll need to work on your self-awareness, your curiosity, your openness. You can’t change the other person you’re having a conversation with. What you can improve is how you show up,” she says. READ MORE
6. Travel mindfully.
Being mentally “elsewhere” while on a getaway comes with a price. Savoring the moment has been linked with feeling positive emotions. Plus, “science does show that if you can truly unplug, you're going to maximize your vacation, which is going to make your work better when you come back,” says Michael Gervais, Headstrong Meditation creator, yoga teacher, and Equinox’s senior director of group fitness programming. “It's going to prevent burnout. It's going to help you see things with clear or fresh eyes and get out of any kind of psychological rut that just comes from being overworked.” READ MORE
7. Elevate your mental game.
Cognitive restructuring is a cognitive behavioral therapy tool that helps transform your negative thoughts into more balanced or realistic ones. The technique involves asking yourself a progression of questions that strip away irrational influencing factors and lead to greater clarity of thinking, according to experts. The resulting shift in mindset can lead to improved mood (or at least the softening of negative mood), motivation, and optimism, as well as a higher sense of self-efficacy, says Amy Wenzel, Ph.D., a clinical psychologist in Pennsylvania. READ MORE