Jump Start Your 2015 Fitness Goals With These 10 Apps

That’s why Roddy Lindsay founded Zabit, a new habit coaching service that relies on pairing clients with personal coaches – AKA the ultimate accountability buddies!

Whether you want to improve your workout plan, decrease your use of social media, limit your alcohol consumption, or get better sleep, Zabit coaches are there to motivate you toward your goals with one-on-one personalized messages, just like you're texting your best friend.

“Zabit’s mission is to make accountability universal and affordable. Adding accountability to everyday habits to make them long-lasting should be as easy as ordering an Uber,” said Lindsay, founder and CEO of Zabit. “By combining the empathy of human coaches with the ubiquity of mobile technology, Zabit is forging a new paradigm for behavior change.”

Zabit’s personal coaches are psychologists, wellness professionals, and advanced clinical psychology students with at least three years of training, so they’re equipped with all the right knowledge to help you stay on track with your goals, no matter what they are.

When it comes to your personal goals, it’s important to remember that you’re not alone. Pair with a Zabit coach today – you can get started now with a free 2-week trial. From there, plans start at just $8.99 per week.

Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Mac Duggal Halter Rosette Satin Maxi Dress

Ooh, so sultry! This satin maxi dress features a cheeky open back design that pairs perfectly with a flattering halter neckline. The big rosette decal on the front recalls Valentine's Day blooms in the cutest way.

RIXO Ardith Check Midi Slip Skirt

With bits of red and pink, this plaid midi skirt would be so sweet for a more casual V-Day date alongside an oversized sweater and some ballet flats.

Dolce Vita Linsey Heels

These deep red satin heels with pairs of rosettes on the straps are everything. They'd work well with a mini dress and blazer for a fun V-Day 'fit, though you could also easily wear 'em year-round with dress pants and a formal blouse.

Lace Rosette Tulle Tights

These floral tights will instantly upgrade any Valentine's Day get-up, especially if you plan on wearing a coordinating mini dress or skirt – they're meant to be seen!

By Anthropologie Colorblock Column Midi Dress

The bold color blocking on this midi dress is playful enough that you can wear the piece alone. It'll look great whether you dress it up with heels, or down with some comfy sneakers.

The Giselle Lace Bustier

If you feel like really dressing up this year, this lacy bustier top adds a very sexy-yet-elegant vibe. Pair it with some black slacks or a black skirt, then layer up with a sleek cardigan or jacket.

The Tilda Maxi Slip Skirt

When it doubt, red it out. The color is V-Day's perfect match, and this comfy maxi slip skirt makes donning it so easy. You can style it however you please – we'd rock it with a tucked-in graphic tee, a denim jacket, and some sneakers.

Coconuts by Matisse Florence Kitten Heels

Kitten heels will always be a winner in our book. This sleek pair features a tiny heel height, pointed toes, and eye-catching paneling with mixed materials. They'll instantly complete your Valentine's Day outfit!

Reformation Tancy Midi Dress

Reformation kills it when it comes to dresses. This one's dotted in tiny hearts to fit right in with Valentine's season. The sweetheart neckline is ultimately super flattering, plus the midi length of the piece gives you ample coverage so you can wear it to a variety of plans, from dates to Galentine's parties!

Endless Rose Sequin Mini Skirt

This fiery and feisty number is a statement piece all on its own. Wear it with a more toned-down black top and some tall black boots to complete the look!

The Kenna Mid-Rise Heritage Barrel Jeans by Pilcro: Valentine's Day Edition

These ever-trendy barrel jeans are adorned with subtle heart illustrations, so they're a perfect fit for the lovey-dovey holiday.

ALOHAS Tb.490 Rife Sneakers

Yes, yes, and yes! These pink sneaks detailed with some bits of red practically scream Valentine's Day. The mix of suede on the upper and the rubber soles is so cute.

The Hannah Seamless Textured Tank

This tank boasts a floral texture that makes it a great base layer for any V-Day 'fits you're planning. The red is the obvious choice for Feb. 14, though you can also shop this piece in 8 more colors!

Endless Rose Off-The-Shoulder Knit Mini Dress

We looove an off-the-shoulder moment. The knit material on this piece will keep you warm, but the silhouette still allows you to show a lil' skin.

Beach Riot Monterey Quarter-Zip Sweater

How cutesy is this sweater?! It's the perfect casual V-Day piece if your plans this year are simply to stay in and bake some delicious treats.

Maeve Bow Lace Turtleneck Top

This top was made for layering. Whether you wear just a bralette or a full-on tank under it, the sheer pattern boasts some adorable bows that feel extremely appropriate for the V-Day season!

Bibi Lou Bonnie Slingback Buckle Detail Heels

We can't get enough of these eye-catching heels. The bold buckle, block heel, and slingback strap instantly qualify them as a total "it girl" shoe for Valentine's Day.