The Best Total Body Workout You Can Do Anywhere

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.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

1. Color Can Work In Your Favor

The colors you wear and use in your home are energetically connected to you and your own personal qi, or what is defined as your lifeforce energy. Black, navy and charcoal with a mix of whites and grays were particularly good colors for my zodiac animal (the rat), which is funny because my home is predominantly those colors.

While every zodiac animal has favorable colors, Cho and Morris discovered a combo of two colors to be the best colors for everyone in the Year of the Snake. "We think a vermillion persimmon color, a really fiery color that's connected to the wood snake, will be the best color for everyone for the Year of the Snake," says Cho. I happen to love this Persimmon Birds wallpaper by Nathan Turner and both Cho and Morris encouraged me to bring in this complementary color to all my blues and neutrals.

Of course, this doesn't mean you have to paint your space an orange or fiery red or buy a pricey sofa in that color. Maybe you always use a pen or notebook in that color or wear something in the vermillion persimmon family and start to notice how it makes you feel this year.

2. Crystals Can Impact Your Goals

Apparently, I have a lot of water in my Chinese zodiac, which can mean I’m very creative and intuitive. The crystal that's connected to all that water is labradorite, which has a bluish, watery quality to it. It’s also said to be supportive of wisdom and intellect. "Water is considered an element with a lot of depth," says Cho. "When you think about the ocean, there's so much life happening underneath. Water is really a connector, a communicator, and with a lot of depth of wisdom." That's the kind of energy I'm cultivating? I'll take it!

3. Know Your Bagua

Bagua in feng shui is like a grid or a mandala that you can overlay on your home. It can reveal obstacles and patterns in your home that you might want to unlock or rearrange. You place this grid over your bed or starting at your entry and it shows things like Abundance, Wisdom, Growth, etc. Morris and Cho overlayed the bagua over my bed and shared where I can place the labradorite to activate my career, communication and connection this year.

Mindful Living offers five floor plans to teach you how to read your mandala's home layout.

4. Plants Can Enhance Your Qi

Plant choice and placement can impact your home's qi too. For example, jade succulents are best placed in your Wisdom bagua area while the snake plant, which cuts through negative energy and signifies strength, is best placed in your Alignment area.

5. Timing Is Everything

There are auspicious hours/days/months and more challenging hours/days/months in the lunar new year. My best months are January, April, and August, while my challenging months are June and July. My best hours are 7AM to 9:00 AM to 3PM to 5:00 PM and 1AM to 3:00 AM, as well as a slew of days where I can make sure to align with important meetings, or plan an event, or even talk to someone about a difficult topic. I can be strategic with this time.

"My most challenging months are always the months that I overwork and I'm totally burnt out," says Cho. "So I look ahead and I definitely say no to the things that aren't the most important in those months."

Turns out, January 8th is a really great day for zodiac rats, so I'll be putting my labradorite stone underneath my bed then with the intention that I'm bringing in more wisdom, more resources, more support for my career and for my communication and connecting to others.

This is where your zodiac animal plays a part too. “Snakes have this magnetism and this charm and there's an attractive quality about them, but they're also really wise and thoughtful and clever, and that's actually a good thing for the rat,” says Morris. Those born in the year of the Tiger and Pig may find the 2025 lunar year more challenging, but that doesn't mean it's going to be a terrible year. (My challenging year is coming up in 2026, the Year of the Horse).

"It's not the year to push yourself," adds Cho. "It's the year to take care of yourself. It's the year to say no when you're going to be stretched thin. And it also reminds us you can't have your left side of your body without your right side of your body. There's a natural shift to things, and it reminds us there's times to be quieter. There's times to be more internal, and there's times where we'll have more challenges, but with the greatest challenge also comes the greatest rewards."

Mindful Living: A Guide to the Everyday Magic of Feng Shui

Learn more about your monthly forecast for 2025 and mindful rituals to get you through the year in peace and harmony in Mindful Living: A Guide to the Everyday Magic of Feng Shui!