This exercise puts tension on every part of the body, says Daigi-Ann Thompson in her Band Burn: Mini Band Core Burn class on Variis. “The easiest thing to do to fall out of form is to start rocking those hips from side to side. Use that resistance band as a reminder that you should be holding as still as possible.” Do it for 30 seconds, then switch sides. 

“These fudgy two-bite treats have the warm zing of molasses cookies, thanks to three forms of ginger—fresh, ground, and crystallized,” says New York City–based recipe developer Sarah Jampel. Unlike the classic version, though, they get their sweetness almost entirely from dates. You could prep the dough balls in advance and freeze it to use later this month or prep a batch to snack on throughout the week.

Studies suggest that ingestible collagen can improve skin’s elasticity, increase bone mass, and reduce joint pain in athletes. A scoop of the powder is added to this berry, banana, and spinach smoothie bowl. Top with textural garnishes like dried fruit or coconut flakes.

Teff seeds, which come from the East African teff plant, are a seriously nutritious superfood, according to recent research at Cornell University. The grain has particularly beneficial effects on the gut microbiome and enhances the nutritional value of iron and zinc. Use the naturally gluten-free grain for a flavorful hot cereal, simply boiled and tossed with an herby dressing, or added into baked goods and veggie burgers.

Instead of the regular combination of cocoa powder, milk, and white sugar, this version uses raw cacao powder, maple syrup, and dairy-free milk. If you’re looking for a boost of energy (perhaps swapping this beverage in for your morning coffee), add a tablespoon of maca powder, which will also provide a maltiness. For an evening drink, stir in a few tablespoons of dark rum or bourbon.

This multi-textured salad features thinly sliced Brussels sprouts, kale, and carrots topped with salmon. Red grapes and Parmesan make for a sweet-and-savory garnish. Serve as a hearty lunch or a light dinner and make extra shallot vinaigrette to use for the next few days. 

If you’re sensitive to a certain substance like gluten or lactose, you might eat it from time to time knowing you’ll have to deal with the symptoms like bloat, fatigue, and nausea later. To ease the side effects, follow the indulgence with a 13-to-14-hour fast.

Fasting allows your digestive system to focus on processing the offending ingredient without distraction, says Bethany Snodgrass, holistic health coach and operations manager at the Equinox Fitness Training Institute in New York City. Wait to do a rigorous workout until after your next meal.

“I look at masks at the gym the same as underwear: Always have an extra and make sure it's 110 percent clean,” says JP Lemire, Tier X coach at Columbus Circle in New York City. “A neck lanyard is also helpful so the mask falls at your chest rather than the floor,” he notes. Learn more about The Equinox Standard and get our expert intel on working out while wearing a mask here.

No matter where you are, every room provides a diverse training tool that can warm up your body. Try a test press, also known as a wall angel. It’ll assess your readiness to perform a standing barbell press. If you can’t complete this move, or you’re working back from an injury, incorporate it into your warm-up every day until you can.

How to do it: Stand with shoulder blades, butt, and heels against a wall, feet hip-width apart. Raise arms out to sides in a goalpost position, elbows slightly lower than shoulders, palms facing away from you. Extend arms overhead, keeping backs of hands against the wall. Bend elbows to return to start.

“I have been focused on mindfulness and being present in my training,” says Daniel Vida, a Tier 3+ trainer at Lincoln Park in Chicago. To develop the skill over time, he regularly uses the HeadStrong meditations on the Equinox and Variis apps at home. When he’s training, he leaves his phone in his bag so it’s not a distraction. “Both strategies have not only improved my workout quality but decreased my stress significantly,” says Vida.

If your fitness progress stalls even though you’ve been working out aggressively, it might be a good time to deload, says Christopher Szefler, a Tier 3+ trainer and personal training manager at Brookfield Place in New York City. Deloading simply means cutting back on the workout stress, typically for one week out of every four to six, to give yourself a chance to recover before ramping back up.

While deloading can look different for everyone, a ratio for lifting weights or cardio is to go 40 to 70 percent of your total workout volume or of your estimated 1 rep max, Szefler says. If you’re doing 4 sets of an exercise cut back to 2 to 3 sets and scale back the weight the same amount as well. The holiday season presents a great opportunity to deload: “During the week of December 21, enjoy the family, food, and sleep,” says Szefler. “Come back to the club the week of ‪January 1 and start the year off stronger than ever.”

The benefits of regen aren’t limited to your body: “Stretching will provide relief for tight muscles and on a deeper, more systemic level, it will put you in the parasympathetic state,” says Jaime Rauso, a group fitness instructor at Equinox Austin. She created a sequence of morning movements to stimulate relaxation and release tension. 

Try this elevated figure four, which will open up your hips: 

Lie face-up with knees bent and your left foot planted on a wall with 90-degree bend in the knee. Bend your right leg and rest your right ankle on your left leg, above your knee. Place your right hand on the inside of your right knee. Inhale while placing slight pressure on the knee, then exhale and move deeper into the stretch. Inhale and release, staying in this position for 1 to 3 minutes. Then switch sides and repeat. 

“Working out with a mask presents the perfect opportunity to check in on our cardiovascular health,” says Joseph Geraghty, MNR manager at Bethesda. “If you struggle to walk up a flight of stairs with the mask on, then you probably need more work on your cardiovascular endurance. Pull up a walking workout from Precision Run in Variis and do some energy system development. The reality is that we often work harder than necessary to get the results we desire. The mask is a reminder to slow down, focus on what's important, and train properly.” Learn more about The Equinox Standard and get our expert intel on working out while wearing a mask here.

If you can’t spend time with your larger family this holiday season, go ahead and plan a future get-together now, recommends Geoffrey Greif, Ph.D., co-author with Michael Woolley of In-Law Relationships: Mothers, Daughters, Fathers, and Sons. Parents and in-laws can feel “out in the cold” if they’re used to seeing you at this time of year but won’t get to due to COVID concerns, he says. To alleviate some of that emotional pain, offer to schedule a trip or gathering for late spring now. That way it’s clear that you do want to see them, but your worry for everyone’s health simply means you have to delay it.

Detroit has a storied history when it comes to music: It’s the birthplace of Motown, had a thriving ‘80s punk scene, and is known for its orchestra. Take a virtual tour, courtesy of Detroit Experience Factory, and see some of the most renowned studios and venues, while learning about artists and genres that originated in the Midwestern city. Sign up here. 

London’s Victoria and Albert Museum focuses on art, design, and performance. Check out this immersive ASMR video, curated by a sound designer, which features props and costumes from their theatre and performance collection (including Charlie Chaplin’s bowler hat) being unpacked and prepared for a new gallery display.

If Zoom fatigue is making it hard for you to stay engaged even during “fun” events like virtual museum tours or concerts, try using the chat or Q&A function. “Generating content during the experience increases immersion and enjoyment,” says Gabriela Tonietto, assistant professor of marketing at Rutgers Business School, who recently conducted a study on the subject. And if you’re the host of the event, you should get the ball rolling: “People will follow social cues, so have someone who is part of the event post a comment or two,” says Tonietto. “You can also tell your attendees to feel free to use the comments section however they like. We find that even explicit requests to create content lead to positive effects.”

“I'm fortunate to have my wife, nine-month old daughter, and our chocolate lab at home so we have a great little tribe that keeps me busy,” says Jared Callahan, Tier 3+ trainer at Sports Club DC. He has a standing Wednesday date night with his wife that has been recently adapted to be COVID-safe: “We order our favorite food and watch a movie,” he says. “This has been particularly important during the pandemic and now includes our daughter.” Another new date night rule: No electronics allowed so they can truly disconnect from the daily grind an invest fully in their relationship.  

Learn how to create your own tabletop tree with the New York Botanical Garden’s Julie Conklin. In this 75-minute virtual workshop, you’ll use fresh evergreens and boxwood to shape your tree, then decorate it with herbs and dried flowers. The workshop is on Saturday, December 12 starting at 1:00 p.m. EDT. Sign up here.