Published May 24, 2018

Your guide to the Hamptons’ best fitness and yoga

New York City’s booming boutique fitness scene has officially taken over the Hamptons, too. Here's where to work out, do yoga, and get fit out East.

Your guide to the Hamptons’ best fitness and yoga

New York City’s booming boutique fitness scene has officially taken over the Hamptons, too. Here's where to work out, do yoga, and get fit out East.

Published May 24, 2018

Written by

Well+Good Editors

Photo: Stocksy/Jovana Rikalo

Published May 24, 2018

Written by

Well+Good Editors

New York City’s booming boutique fitness scene has officially taken over the Hamptons, too. Each summer top studios like Barry’s Bootcamp, SoulCycle, and Tracy Anderson open pop-ups out East until Labor Day, joining homegrown gems like the original Yoga Shanti in Sag Harbor.

Plus, hotels and nightlife hotspots are getting in on the active action by hosting a variety of workouts— like Holly Rilinger‘s Lifted—oceanside at Gurney’s.

We’ve rounded up all of the best fitness studios in the Hamptons here (listed by town, and then alphabetically), so you can stay fit and energized all summer long.

Southampton

Barry’s Bootcamp
If you thought that the Barry’s Wainscott location was big, wait until you see the studio in South. Think 25 treadmills, 25 benches, and a massive seating area—crucial for when you need to catch your breath after class. 10 Montauk Highway, Southampton, barrysbootcamp.com

Brownings FitnessStar fitness guru Mary Ann Browning offers personal training and classes featuring the ElliptiGO. 60 Windmill Lane, Southampton, browningsfitness.com

CrossFit HamptonsGet in your WOD before heading to the beach. 375 County Road 39, Southampton, cfhamptons.com

East End Row
Expect to feel a serious body burn at the end of each 50-minute cardio-packed session, which incorporates rowing with strength training. 33 Hill St., Southampton, eastendrow.com

TruFusionIncorporating everything from yoga and Pilates to kettlebells and battle ropes, TruFusion earns its name—and with brand ambassador Alex Rodriguez, if you’re lucky you might just sweat next to J.Lo this summer. 5 Windmill Lane, Suite 4, Southampton, trufusion.com

SLT
Get your pike-to-plank on at the Megaformer studio’s South location, which opened last summer. 16 Hill St., Southampton, sltnyc.com

Bridgehampton/Water Mill

The Class by Taryn ToomeyTaryn Tomey takes her beloved calisthenics and plyometrics classes to the Hamptons this summer with a brand-new studio opening in Bridgehampton (May 25th). 264 Butter Lane, Bridgehampton, https://taryntoomey.com/the-hamptons/

Erika Bloom PilatesThe Water Mill outpost of this popular studio (its second Hamptons location) offers private and duet sessions, as well as at-home services. Bonus: The studio also stocks products from Alo, Tata Harper, Sakara Life, and more. 760 Montauk Highway, 2D, Water Mill, erikabloompilates.com

Exhale Core FusionA good barre class is hard to find in the Hamptons—and here, you can take class with the Core Fusion founders themselves, famed barre gurus Fred DeVito and Elisabeth Halfpapp.2415 Main St., Bridgehampton, exhalespa.com

Five Pillars YogaDrop-in to Five Pillars’ second location for a “360 degree” mind and body approach to the yoga practice. From heart-pumping vinyasa flows to candlelit restorative sessions, there’s something for every kind of yogini at this studio. 720 Montauk Highway, Watermill, http://www.fivepillarsyoga.com/

Gotham Gym
The go-to boxing studio of the Hadid sisters just opened its third location, making it easy for those looking to jab-cross-hook before a day of lounging. 2405 Montauk Highway, Bridgehampton, gothamgymnyc.com

Hamptons Hot YogaThis homegrown brand offers both traditional Bikram and hot vinyasa classes for those who want to turn up summer’s heat even more. 2415 Montauk Highway, Bridgehampton Village, hamptonshotyoga.com

One Ocean YogaFresh-air yoga, in a pretty tent, overlooking a vineyard. Enough said. 1927 Scuttle Hole Road, Bridgehampton, oneoceanyoga.com

Physique 57Follow the fashion crowd to this beloved barre studio’s only out-East location for some indoor waterskiing and thigh dancing. 264 Butter Lane, Bridgehampton, physique57.com

SoulCycle BarnSummer vibes are as prevalent as handlebar push-ups in this space. This summer, Soul brings its sans-bike spinoff—SoulAnnex—to the barn for group and private training sessions that will keep you sweating even after you unclip your spin shoes. When you’re ready to refuel, hit the on-site Juice Press for a post-cycle pick-me-up. 264 Butter Lane, Bridgehampton, soul-cycle.com

SoulCycle Water MillHop on one of 66 bikes at this large Soul studio, located right off Montauk Highway. 760 Montauk Highway, Water Mill, soul-cycle.com

Tracy Anderson StudioAnderson’s original Hamptons spot is outfitted with her signature resistance band system and is routinely packed with women clad in super-chic leggings (whose Range Rovers pack the parking lot). This summer, the Water Mill studio will host two editions of her popular Vitality Weeks. 903 Montauk Highway, Water Mill, tracyanderson.com

Sag Harbor

Norma Jean PilatesThis homey space owned by Hamptons-born Pilates guru Hayley Thorpe (and named after Marilyn Monroe) offers private Reformer, mat, and hybrid barre classes, along with regular group runs and dance classes with a rotating cast of instructors. Oh, and you can take some of their group classes at the Wolffer Estate Vineyard—it’s literally called “Pilates in the Vines.” Yes, please. 11 Bridge St., Sag Harbor, normajeanpilates.com

Punch FitnessThe popular uptown Manhattan kickboxing brand is a hit in the Hamptons, with both private and group lessons on offer. 89 Clay Pit Road, Sag Harbor, punchfitnesscenter.com

Uptown Pilates
While the high-end Pilates studio may have doubled its square footage during the off-season (there are now two separate classrooms), the classes are just as intimate—and strengthening. The space includes hybrid reformer/tower machines, which offer up the variety (in both moves and muscle toning) you’d get during a private session, but at group prices. 23 Bridge Street, Sag Harbor, uptownpilates.com

Yoga ShantiAs the home studio of first couple of yoga Colleen Saidman Yee and Rodney Yee, the alignment-based vinyasa classes are generally packed (with both people and props), but pretension is notably absent. 32 Bridge St., Sag Harbor, yogashanti.com

East Hampton/Wainscott

AKT in MotionDance cardio maven Anna Kaiser has been whipping Hamptonites (ahem, Sarah Jessica Parker) into shape in their homes for years, and her first boutique fitness studio out East opened in 2015. 3 Railroad Ave., East Hampton, aktinmotion.com

Barry’s BootcampEverything about Barry’s feels super-sized at this barn-like location, with crazy high ceilings and an extra studio where instructors can get creative with the method. 352 Montauk Highway, Wainscott, barrysbootcamp.com

DanceBodyDance cardio star Katia Pryce teaches her fun, challenging classes out of Dancehampton. 15 Lumber Lane, East Hampton, dancebody.com

East End Row
Perfect your rowing techniques (and burpees) at the intense sculpting studio (then maybe take those rowing skills outside). 460 Pantigo Rd., East Hampton, eastendrow.com

Elements Fitness
The barre and dance cardio spot relocated to a larger (read: 1,800 square feet), three-story space, featuring new class offerings like yoga flow, HIIT, a barre stretch class, and a 25-minute express class (so you can squeeze that workout in before you hit the beach) along with the typical plie options. There’s also a boutique, in case you forgot to pack a pair of cropped leggings. 68 Newtown Lane, East Hampton, elementsfitnessstudio.com

Erika Bloom PilatesUpper East Side alignment and core-strength guru Erika Bloom follows her clients out East, where her white, minimalist-chic studio is as airy and sun-filled as summer should be. She also offers at-home privates. 66 Newtown Lane, East Hampton, erikabloompilates.com

FlywheelThe brand’s Hamptons location is open year-round and offers both cycling and FlyBarre classes. 65 Montauk Highway, East Hampton, flywheelsports.com

Mandala Yoga Center for Healing Arts156 Main St, Amagansett, https://mandalayoga.com/

Silich Core + StrengthThis local functional training spot offers a suite of TRX classes (and private training) that focus on conditioning, strength, and calorie-burning. Plus, it pairs the popular workout tool with other things your body might need, like yoga and foam rolling. And you could also do an IntenSati workout with Natalia Petrzela, who’s teaching the mind-body workout during summer weekends. 79 Newtown Lane, East Hampton, silichcore.com

SLT
The only place in the Hamptons (besides its sister location in Southampton) to hop on a muscle-torturing, body-sculpting Megaformer. 460 Pantiago Road, East Hampton, sltnyc.com

SoulCycle East Hampton Because you shouldn’t have to drive through any Hamptons town without being able to stop for tap-backs. 68 Newtown Lane, East Hampton, soulcycle.com

Tracy Anderson StudioThe celebrity trainer opened this newer, bigger studio in 2015, where you can join the #TAmily in the two perfectly heated (that would be 86 degrees with 69 percent humidity) classrooms. This location also serves up fresh food and juices from the 3 Green Hearts organic line. 30 Park Place, East Hampton, tracyanderson.com

Truth Training
Choose from a variety of strength and conditioning workouts with functional props like kettlebells, TRX, and rowing machines. 5 Railroad Ave., East Hampton, truthtraining.com

Well WithinWhether you’re looking for calming or calorie-burning sessions, this year-old spot has a class for you. Among the offerings? Aromatherapy yoga, Surfset, and “hard-core” Pilates. Location varies, wellwithinstudio.com

Montauk/Amagansett

Barry’s BootcampThis Barry’s location has a surfer vibe that reflects its location—and it’s super convenient for those staying farther east. 199 Main St., Amagansett, barrysbootcamp.com

Body TechThis old-school gym has been around since 1990 and has two locations where you can use equipment solo, work with experienced trainers, or take group classes like Boxing and “Re-Boot” class. 249 Main St., Amagansett, 240 Edgemere St., Montauk, bodytechclub.com

BYoga
The new, dynamic yoga spot will offer different levels of vinyasa, and will host community events and workshops like sound-bath meditations, trunk shows, and DJ asana classes. 83 South Elmwood Ave, Montauk, byogahive.com

Gurney’s MontaukThe popular resort and spa’s oceanside deck gets transformed by Wellth Collective into an outdoor fitness studio for summer, starting with a Memorial Day kickoff event featuring Rumble Boxing and LIFTED by Holly Rilinger. Just make sure you book all classes through the Wellth Collective website. And if you’re in need of a rest day (but still want to sweat), NYC’s HigherDOSE will be making a visit as well. 290 Old Montauk Highway, Montauk, gurneysmontauk.com

New York PilatesExpect a steady flow of stylish, tattooed, downtown NYC denizens to take their place at one of the Reformers at this popular Pilates spot’s first official studio out east. The brand-new, beachfront space will offer both group and private classes—all with seriously impressive ocean views. 649 Montauk Highway, Montauk, newyorkpilates.com

SoulCycleClasses are regularly packed at this former Montauk movie theater-turned cycling spot, and the massive studio comes with stadium seating. 15 South Edgemere St., Montauk, soulcycle.com

The Surf Lodge
Get fit on the deck overlooking pretty Fort Pond with pop-up workout events offered throughout the summer. 183 Edgemere St., Montauk, thesurflodge.com

Yoga LilaLocally owned, open year-round, and set right in the center of town, Yoga Lila offers studio classes in a variety of styles, plus SUP Yoga group classes and private sessions on the water. 12 South Etna Ave., Montauk, yogalilamontauk.com

When you head east, don’t forget to pack your coolest sneakers (here’s how to style them with every outfit).

Originally posted May 26, 2016; updated May 24, 2018.

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Fitness Fitness Tips

Published Feb 20, 2025

“I’m an Exercise Physiologist—Here’s Why You Shouldn’t Worry About Cortisol Spikes When You Do HIIT Workouts.”

There’s a difference between chronic stress and making your body work during workouts.

“I’m an Exercise Physiologist—Here’s Why You Shouldn’t Worry About Cortisol Spikes When You Do HIIT Workouts.”

There’s a difference between chronic stress and making your body work during workouts.

Published Feb 20, 2025

Written by

Jennifer Heimlich

Stocksy: Julia and Rob campbell

Published Feb 20, 2025

Written by

Jennifer Heimlich

Most of us are pretty stressed out these days. We stress over money, work, the news, and we stress over…stress. As if that wasn’t enough, lately we’re hearing more about how our workouts might exacerbate our stress. All over TikTok and Instagram, you’ll find fitfluencers warning that high-intensity cardio workouts spike our cortisol, aka “the stress hormone.” With posts racking up hundreds of thousands of likes and saves, the thought of making our stress worse—by doing something healthy—has clearly struck a nerve.

But is there any truth to these claims? Well, the reality is that it depends. Like most things on social media, there’s a good deal of nuance that gets lost. Here’s what experts want you to know before you swear off HIIT class for good.

What is cortisol and what does it do?

Cortisol is most commonly known as the stress hormone. Our adrenal glands release it whenever our brain perceives a threat—whether that’s physical or mental. This causes a cascade of changes designed to help us handle that extra stress. “It increases blood sugar, enhances the brain's use of glucose, and increases the availability of substances that repair tissues,” says exercise physiologist Rachelle Reed, Phd, ACSM-EP.

But cortisol actually does a lot more than simply turn on this fight-or-flight response. It plays a role in helping us fight infections, maintaining our blood pressure, regulating blood sugar levels, suppressing inflammation, and more. “Cortisol is a critical hormone,” says Susan Sotir, PhD, a triathlon coach and certified strength and conditioning specialist. “We need to have it to function as humans.”

Does exercise increase cortisol?

A tough workout is one of many stressors that will trigger a release of cortisol. Whenever you hit a certain intensity or duration that challenges your current fitness, the levels of this hormone will rise. “Your body needs to meet the demand of the stressor, so it's going to secrete more cortisol,” says Reed.

But here’s what many TikTok videos leave out: Since exercise only stresses us for a short period, your cortisol levels return to baseline fairly quickly after you cool down.

More importantly, a meta-analysis from 2022 found that regular physical activity can improve our cortisol regulation, actually decreasing levels overall. (That could partially be because exercise can improve our sleep, which has a major impact on our cortisol, says Reed.)

So sure, you’re going to see a cortisol spike when you look at a single workout on its own. But when you consider the overall picture painted by all those workouts put together, you see a hormone that’s better regulated in your day-to-day life.

Can too much cortisol be a problem?

The danger with cortisol comes when we’re under chronic stress, and instead of simply spiking then coming back down, it stays high. “That’s when things become dysregulated,” says Reed.

You’ll typically notice fatigue, weakness, and either increased hunger or a lack of it. “You feel ‘beat up’ for lack of a better phrase,” says Sotir.

If you linger in this state long-term, chronically high cortisol can lead to health problems like heart disease, impaired immune function, type II diabetes, mood disorders (like depression and anxiety), digestive issues, and more.

Before you start stressing, the good news is doctors can effectively test our cortisol levels to determine whether they’re actually behind any symptoms we’re experiencing. You’ll just want to keep timing in mind when you test: A healthy cortisol response is naturally highest in the morning, and during the follicular phase of our menstrual cycle.

How to adjust your workouts if your cortisol is chronically high

Our bodies are designed to experience an ebb and flow of cortisol levels. But if they never go down—either because of extreme stress, a cortisol disorder like Cushing’s syndrome, or certain medications that elevate it—that’s when you might reconsider your approach to fitness.

“If you're under duress all the time, perhaps engaging in a really stressful form of exercise is not your best option,” says Sotir.

The key there is not to stop exercising altogether. Because remember, with the right approach, staying active can reduce your stress levels.

Well-designed low-cortisol workouts are both low impact and low intensity. “They’re less likely to release a large amount of cortisol because they're not as stressful to your system,” says Reed. This can include yoga, walking, a low-key Pilates session, tai chi, slow strength training, or gentle swimming. Really, almost any workout with controlled movements where you can keep your breathing smooth and steady can qualify. “Focus on activities that are enjoyable and relaxing.”

Remember: Changing your fitness routine alone won’t solve the problem. If you are diagnosed with high cortisol, Reed says most physicians will also prescribe medication and other lifestyle changes (like improving your sleeping habits).

For most, a mix of high- and low-cortisol workouts is best

Even though the cortisol spike we get from hard workouts isn’t necessarily a bad thing, it’s not something we want every single day.

“When we're exercising, we are stressing all of our systems,” says Reed. “Not only your endocrine system—which is helping with cortisol regulation—but also your cardiorespiratory system and musculoskeletal system.” Training hard enough to spike that cortisol means you’re also putting major stress on your heart and lungs, and muscles and joints, which is only healthy as long as you keep it in moderation.

The key is finding a balance. The general exercise science rule is to do about 20 percent of our workouts at a high intensity (where our rate of perceived exertion hits about seven or higher on a scale of zero to 10). The remaining 80 percent should be done at a moderate effort (more like a four to six out of 10).

In reality, the vast majority of us don’t get enough exercise. And if you don’t have an actual cortisol problem, doing even less activity could unintentionally backfire and leave you with higher levels in the long run.

“Very few people are doing so much exercise that they need to scale back and do only low-impact, low-intensity work,” says Reed. “Unless you’re diagnosed with an actual disorder, it's good to be aware of, but probably not something you should be hyper-focused on.”

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Fitness Fitness Tips

Published Feb 10, 2025

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

The 5 Best Pilates Exercises to Improve Flexibility

Stretch your limits with these gentle movements.

Published Feb 10, 2025

Written by

Annita Katee

Photo Credit: Stocksy / Alexander Grabchilev

Published Feb 10, 2025

Written by

Annita Katee

Maybe you used to be bendier than Gumby–or maybe you dreaded the sit-and-reach test every year in school. Whatever your current flexibility (or lack thereof), it’s all too easy to believe your body's stretch potential can’t be fixed.

Experts in This Article

Emma Stallworthy

Pilates instructor and founder of Your Reformer

As someone who always struggled to touch her toes, I certainly felt that way. Fast-forward to when I discovered Pilates. Within a few months, I saw a noticeable improvement in my flexibility. It taught me an important lesson: Flexibility isn’t an all-or-nothing trait.

While things like genetics can influence flexibility, you can find meaningful progress from consistent stretching and mindful movement. In this article, we’ll dive into the impact flexibility has on our bodies, how Pilates can help boost it, plus a few go-to moves to add to your arsenal.

Why Does Flexibility Matter?

Flexibility refers to the ability of our joints to move with ease. “Good flexibility allows us to perform everyday movements like bending, squatting, or walking without discomfort,” says Emma Stallworthy, Pilates instructor and founder of Your Reformer. “It also helps maintain proper alignment in our spine, hips, shoulders, and neck, resulting in reduced strain and discomfort from prolonged sitting or standing.”

Beyond simply feeling amazing, increasing your flexibility can reduce your injury risk. “When our muscles can stretch and contract properly (aka are flexible), they absorb shock and impact better, meaning a reduced risk of overstretching, tearing, sprains, strains, and other injuries,” says Stallworthy.

Then there’s the boost in circulation we also receive, she adds. “This helps improve overall muscle function and decreases feelings of fatigue as the body can deliver nutrients more efficiently.”

Flexibility Myths and Facts

1. Poor flexibility means you are unfit.

FALSE

Being flexible and being fit are two completely different things. “Fitness is a multifaceted concept that encompasses various physical attributes including strength, endurance, cardiovascular health, and flexibility,” explains Stallworthy. “While flexibility is an important component of overall fitness, it is just one aspect of it.” With that said, when our flexibility is lacking, it can increase our chances of injury–which can land you on the sideline (leading to decreased fitness).

2. Your entire body is either flexible–or not.

FALSE

Our body is a complicated, interconnected system. “It’s entirely possible to be flexible in some areas of the body and not in others,” says Stallworthy. A lot of this comes down to our daily habits and movements. “For example, people who sit a lot during the day may develop tight hip flexors, hamstrings, and lower back muscles,” she says. “On the contrary, sports that involve repetitive movements like swimming might have excellent flexibility in the shoulders but less in the legs.”

3. Genetics play a part in flexibility.

TRUE

While they aren’t the sole determinant for your limberness (or lack thereof), they do play a role. “Our genetic makeup can influence factors like joint structure, tendon length, and muscle fiber type,” says Stallworthy. “However, it’s lifestyle factors that can significantly change and improve our flexibility over time. So while there may be some natural limitations, consistent deliberate stretching will improve flexibility beyond genetic predisposition.”

How Does Pilates Help Boost Flexibility?

The practice of Pilates is a match made in flexibility heaven. “Pilates is an excellent method for improving flexibility as it focuses on controlled, dynamic movements that stretch muscles while promoting strength, alignment, and coordination,” explains Stallworthy.

For example, movements that articulate the spine–such as rolling down and rolling up–help improve spinal mobility as they gently stretch the muscles that support the back and surrounding areas, Stallworthy says.

“Flexibility requires the development of stretch, particularly in stabilizing muscles,” says Stallworthy. “The power of Pilates is that it’s able to promote both strength and flexibility during each session.”

How Long Does it Take to Improve Flexibility?

If you can’t touch your toes on Monday, don’t expect you to be able to by Friday. “Improving flexibility takes consistent effort and is a gradual process,” says Stallworthy. “On average, you can start seeing noticeable improvements in flexibility within three to six weeks of consistent practice (ideally every day). However, significant changes might take three to six months, and maintaining flexibility requires long-term commitment.”

5 Pilates Moves to Increase Flexibility

These flex-friendly moves from Stallworthy are made to fit your specific needs: Complete the series as a cohesive routine to boost your total-body range of motion; or, pick and choose the moves you need the most and add them to your regular workout. These can also be a great way to cool down after a workout, or a wonderful way to start your day with some gentle movement.

Hip Flexor Stretch

Targets: hip flexors and quads

1.
Start in a half-kneeling position with your left foot out in front.
2.
Place your hands on your hips.
3.
Lean back slightly so you feel a stretch in your right quadriceps and hip flexors.
4.
Hold for five seconds, return to start; complete five reps, then switch sides and repeat.

Mermaid

Targets: side of the body, ribs, hips, and middle back

1.
Sit on the floor in a “z-sit” position–right leg bent in front of you, left bent behind you.
2.
Keeping your torso lifted, place your left hand on the floor beside your hip; inhale, and reach your right arm overhead.
3.
Exhale as you bend gently to your left, feeling a stretch along the right side of your body.
4.
Slowly return to the starting position. Repeat five times, then switch sides and repeat.

Swan

Targets: back, chest, and spine

1.
Lie facedown with your legs extended straight behind you hip-width apart; bring your elbows out to the side in line with your shoulders, placing your palms and forearms flat on the floor so your hands are next to your head.
2.
Brace your core to support your lower back.
3.
Press into your palms to lift your chest, straightening your arms without locking your elbows.
4.
Pause for one deep breath, then lower back down slowly, one vertebra at a time.
5.
Repeat five to eight times.

Roll down

Targets: back and spine

1.
Stand with your feet hip-width apart, arms relaxed by your sides.
2.
Gently tuck your chin toward your chest, then round your upper back and slowly roll your upper body down in front of your legs.
3.
Pause at the bottom, letting your arms dangle and your head relax; inhale deeply.
4.
Exhale, then slowly roll back up to the starting position.
5.
Repeat three to five times, focusing on smooth, deliberate movement.

Foot in Strap

Targets: hamstrings, inner thighs, ITB

1.
You’ll need a resistance band, yoga strap, or towel for this exercise.
2.
Lie faceup with your left leg straight; loop the band around your right instep, holding both ends of the band in your right hand.
3.
Keeping your tailbone firmly on the ground, straighten your right leg to extend your right heel over your right hip.
4.
With your hips even on the floor, slowly extend your right leg as far as you can out to the side of your body, stretching your inner thigh. Hold for two to five breaths.
5.
Use the band to gently raise your leg back to the starting position, before moving it across your body to stretch the outer hip and thigh. Hold for 2-5 breaths.
6.
Repeat two more times in each position, then switch legs.

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