Wellness in Focus: Insights from a Local Expert - Chris Sarao from Life Time Fitness

As we step into 2026, conversations around health and fitness are shifting in meaningful ways. Quick fixes are losing their appeal, and more Americans are embracing sustainable routines, strength training, and efficient workouts that fit real life. To explore these evolving trends, Raritan Neighbors interviewed with Life Time Bridgewater for an inside look at what’s driving today’s wellness mindset.

I  spoke with Chris Sarao, Personal Training Manager at Life Time Bridgewater, who works daily with members of all ages and fitness levels. 

Raritan Neighbors NJ: Why do you think so many Americans are shifting their definition of “health” away from quick fixes and toward long-term sustainability?

Chris Sarao: People are realizing that extreme diets, 30-day challenges, and all-or-nothing approaches don’t fit real life. Health today is less about chasing a short-term result and more about feeling good, having energy, managing stress, and staying consistent over years, not weeks. We’re seeing a shift toward habits people can actually maintain, because sustainable health supports not just physical fitness, but mental well-being, relationships, and daily performance.

Raritan Neighbors NJ: What are some of the biggest barriers you see people face when trying to stick with their health resolutions?

Chris Sarao: One of the biggest barriers is trying to change too much at once. When goals are unrealistic or overly restrictive, people burn out quickly. Another challenge is relying on motivation alone. Motivation naturally comes and goes. Without structure, accountability, and habits built into daily routines, even the best intentions can fall apart. Life also gets busy, and if health isn’t flexible enough to adapt, it’s often the first thing to go.

What strategies do you recommend to help people stay consistent throughout the year?

Chris Sarao: Start small and focus on habits, not outcomes. Consistency comes from choosing actions that feel doable on your busiest days, like scheduling workouts in advance, pairing movement with something you already do, or focusing on progress rather than perfection. It’s also helpful to connect your habits to a bigger “why,” whether that’s having more energy, reducing stress, or showing up better for your loved ones. Finally, having support, whether from a trainer, a workout class community, or a workout partner, can make all the difference in turning healthy choices into long-term routines.

Raritan Neighbors NJ: Strength training continues to be a top goal each year, what’s fueling this ongoing interest, especially among older adults?

Chris Sarao: Strength Training has been a buzz word in our industry for quite some time. As Personal Trainers, we find that movement, resistance, consistency and planning will take you to the next level. As we get older, we start to feel life more. It's not as easy to get through our days and feel less pain as we get older. That's what happens to all humans. We're built to break down. Once we start to feel the changes in our body, we start to seek guidance and need help. Every Doctor, Physical Therapist, Personal Trainer and most trusted family member will tell you that you need to add resistance or strength training into your plans. The hardest part is starting out! Why? Because it's uncomfortable! Adding healthy movements to stress our bodies doesn't have a one-way street. Each client/member that I help become better takes education, consistency and a good mindset. After a few weeks of feeling some positive changes, more energy and gained strength is where the magic happens. Once that light-bulb moment goes off, that you know you're doing something good for your body and mind - it's hard to ever think about fitness/health in a negative fashion again!

Raritan Neighbors NJ: How does strength training contribute to longevity and quality of life, not just aesthetics?

Chris Sarao: Strength training is great for your mind & body! It's not just for the looks. You will immediately feel your daily activities getting easier. You will see energy restored and you will even start to sleep better. There's no perfect age to start or stop strength training. Start with body movements and start to add light weights to really get the party started.

Raritan Neighbors NJ: Can you discuss how Life Time has expanded its strength training spaces and programs to meet the growing demand?

Chris Sarao: Life Time has really helped the general public get stronger and healthier while focusing on the strength training aspect to wellness. Strength Training is included in the majority of our Group Exercise Classes, Small Group Training Classes as well as an enormous space to strength train on your own or with certified Personal Trainers. We start our strength training members around 12 years old and have folks well into their 90's working on resistance training. We have introductory workshops, classes, and private sessions to help all of our members master the basics of how-to Strength Train effectively and safely.

Raritan Neighbors NJ: What are some simple ways beginners can safely incorporate more strength training into their routines?

Chris Sarao: Start with a simple, balanced plan that eases you into lifting. Focus on full-body movements a few times a week, warm up with light cardio and dynamic stretching, and choose exercises that work major muscle groups with manageable weights. Scheduling strength days alongside mobility, cardio, and rest helps your body adapt and prevents injury. Most importantly, take it one day at a time, have a clear plan, and prioritize proper form over heavy loads as you build confidence and consistency. If you’re able to, I recommend speaking with an expert trainer - our athletic clubs have so many dynamic personal trainers available and ready to help you get started with strength training!

Weighted workouts, like using vests, are becoming popular. What are the main benefits of adding resistance this way?

Chris Sarao: Weighted workouts add simple, effective resistance to movements you’re already doing. Wearing a weighted vest makes your muscles and metabolism work harder even during familiar exercises, which can help improve strength, cardiovascular fitness, and calorie burn without changing your workout routine. It’s also a useful tool for supporting musculoskeletal health, like maintaining bone density and improving overall physical function, especially as we age.

Raritan Neighbors NJ: How can individuals know when it’s appropriate to add weight to their movements without increasing injury risk?

Chris Sarao: I recommend always talking with an expert if you can, especially if you’re concerned about the risk of injury! It’s important to always start light with these weighted workouts and progress very gradually, and use during movements you already know well to avoid the risk of injury.

Raritan Neighbors NJ: What are some examples of quick, weighted workouts that deliver real results in less time?

Chris Sarao: I tell all of my clients that a little bit of movement/workout is way better than no workout. You can work out in 10 minutes! A mix of large body movements like squats, pushups and core exercises are a great place to start to get an effective workout in minimal time. Start the clock, keep rest time to a minimum and get moving! A pro-tip is to purchase a weight vest for extra resistance.

Raritan Neighbors NJ: Many people are combining strength and cardio; what’s driving this hybrid approach?

Chris Sarao: Once you master the basics of strength training a great progressive approach to save time and exercise like athletes is to combine cardio and strength training in one workout. We call these circuits, high intensity interval training (H.I.I.T.), or metabolic training. This will keep the heart rate elevated into our fat burning zones while pushing our energy to the max. There are a lot of competitions similar to sports that are popping up all over the globe with this type of training approach. It's really popular as it's super hard and feels good after you accomplish it!

You mentioned that competitions are growing. What kinds of hybrid fitness events are attracting members?

Chris Sarao: Our members join a variety of hybrid fitness events, and we love cheering them on! Competitions like LT Games, HYROX, DEKA, and other functional fitness competitions have been gaining traction, and we see many of our members - and even Life Time staff - participating. These competitions are proving that the most capable athletes are those who can transition seamlessly between modalities.

Raritan Neighbors NJ: Life Time’s survey highlights a belief in shorter, efficient workouts. What’s the science behind the effectiveness of these shorter sessions?

Chris Sarao: Shorter workouts that are designed for people are most efficient when done on a consistent basis. I find a lot of these types of workouts are perfect for office workers (9-5pm), working parents that are simply dedicated to their children's schedule (activities, sports, etc.) and members that are just starting out. Some folks LOVE these types of workouts because they don't have to think as much. Just complete and go. Again, some are better than none!

Raritan Neighbors NJ: For busy people, how can 10–20 minute workouts still help them make progress toward their goals?

Chris Sarao: Movement is our medicine. When you're tired at work - most likely it's because you're sitting. Getting up and moving 10 minutes can not only help with fitness goals, but it resets our brains and makes us better workers. 10-20 minutes of movement or exercises is not asking a lot. Break up the time, have some fun (music/nature/social networking) and get some movement in. Walking, stretching and lifting weights is a great way to get your mind/body moving in the right direction and moving more will help with the majority of fitness goals. When in doubt, move it out!

More News from Raritan

• Preserving Somerville History: Tour of Somerville Scrapbooks Begin Digitization Two historic scrapbooks documenting the Tour of Somerville from the 1940s through the 1980s are now being digitized.
• Somerville Public School - Closed Somerville and Branchburg Public Schools will be closed on Monday, January 26th.