Transform into the most genuine version of you with these actionable steps.
1. Periodize for Progress
True transformation is impossible without a science-backed plan. Enter: periodization.
“Periodization is a structured approach to fitness that involves dividing your training into specific phases, each with different goals and intensities,” says Sharina Reza, a Coach+ at Equinox Hudson Yards. “It’s a plan that helps optimize performance by strategically varying factors like intensity, volume, and rest throughout a training cycle.” It works, too. Periodized resistance training plans were found to be more effective than a non-periodized plan at improving one-rep max in a 2017 meta-analysis published in Sports Medicine. READ MORE.
2. Seek Out the Truth
Your thoughts can shape your emotional responses, sometimes for the worse. But through cognitive restructuring, you’re able to view situations in a light that reveals the truth and neutralizes negativity.
The technique involves asking yourself a progression of questions that strip away irrational influencing factors and lead to greater clarity of thinking. 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 clinical psychologist Amy Wenzel, Ph.D. READ MORE.
3. Train Your Brain
To a certain degree, brain aging is optional. “Your brain is an organ but it acts more like a muscle, and it's use it or lose it,” says Jim Kwik, the author of the New York Times best-selling book, “Limitless.”
Build a better brain by consistently exercising, eating a nutrient-rich diet, managing stress, and creating meaningful social connections. Make learning a lifelong pursuit, and engage in mentally stimulating activities — whether you’re practicing a new language, doing puzzles, or mastering a hands-on hobby — on the regular. READ MORE.
4. Partner with a Pro
You’re never too fit for professional help. “When you think about the most physically fit people in the world, a lot of times we think of them being athletes,” says Travis DeSisso, Equinox's senior regional director of personal training. “The question is, how many athletes follow their own training program? A very small percentage. Most of the most elite physical specimens in the world have someone guiding them on that journey. And if they need that, then most of us are going to need some form of guidance.” READ MORE.
5. Find Your Community
Close relationships — more than anything else — keep people happy throughout their lives, according to the findings of a long-term aging study out of Harvard University. To build human connection in an increasingly digital world, find a community through gatherings like supper clubs. “I’ve hosted 10 supper clubs and I’ve gone on to hang out with probably 70 percent of the people who’ve attended, and I’ve seen them hang out with each other, too,” says Srishti’s Supper Club founder Srishti Jain. READ MORE.
6. Prioritize Play
Overturn your “all work, no play” approach. Intentionally practicing experimental movements that encourage joy and child-like excitement is what's going to keep you healthy and active for the long haul. Try handstands, rock climbing, or dance. Nothing is off-limits. READ MORE.
7. Stop the Rot
“Over-reliance on digital devices for instant gratification and multitasking has the potential to weaken our brain's capacity for sustained focus, deep thought with critical thinking, and long-term memory encoding,” says Joel Salinas, M.D., a neurologist and assistant professor of neurology at NYU Grossman School of Medicine.
The good news is you can take steps to improve your memory, attention span, and ability to focus. Set aside dedicated time each day for deep, uninterrupted work, practice mindful tech use, and seek out other enriching pastimes. READ MORE.