Burn 300+ Calories in Just 9 Minutes With This No-Equipment Workout

We’re only a few weeks into 2018 and we’ve already cheated on our workout goals. Ugh! But instead of ditching our New Year’s fitness resolutions and living the rest of the year as Netflix-binging couch potatoes, we’re finding new ways to stay motivated, including mixing up our fitness plan by adding a few trendy workouts to our regular gym sessions. Our pick for one of the dark-horse top fitness trends of 2018? Tabata, a four-minute Japanese HIIT workout and one of the top three workouts that Americans Googled in the past year. So what is this mysterious at-home regimen that can help you burn more than 330 calories in just four minutes? Here’s a quick introduction to the trendy workout that everyone’s talking about.

A Brief History of Tabata and HIIT

High intensity interval training, better known as HIIT, is one of the most popular fitness trends of the past few years, and with good reason. Basically, a HIIT workout involves performing heart-pounding exercises for a short amount of time at maximum intensity, followed by a short burst of low-intensity activities, with the entire workout usually taking no longer than 15 minutes. Not only is it very time-efficient exercise, but it’s also a great option for folks who are trying to lose body fat because of the “afterburn” effect — essentially, your body requires more energy to repair itself after a HIIT workout, so you end up burning calories even after you’ve plopped on the coach. Plus, because HIIT workouts are so ubiquitous, there are tons of free apps and YouTube tutorials for beginners that can be modified to any fitness level or crammed schedule.

Tabata is a form of HIIT that was first studied by Japanese professor Dr. Izumi Tabata while researching training methods for the Japanese Olympic speed-skating team. According to fitness app 8Fit’s guide, Tabata and his colleagues conducted a study in 1996 that compared a 60-minute, moderate-intensity continuous workout with a four-minute HIIT workout. “The study found that HIIT improved aerobic capacity to a similar degree as moderate-intensity continuous training, but also resulted in a 28 percent increase in anaerobic capacity. In laymen’s terms: Basically, this exercise strategy both strengthens your muscles and improves your cardiovascular system.”

After the success of both this paper and the Japanese speed skating team, the Tabata method became increasingly popular in the fitness world. The basic structure of a Tabata workout is the following: You do an exercise as hard as you can for 20 seconds, rest for 10 seconds, and repeat eight times over for each exercise. There are no specific exercises that must be included in a Tabata workout, so you can tailor your experience by including any cardio you prefer, including squats, burpees, and kettlebell exercises. “If you’re doing the Tabata intervals correctly with maximal intensity, those four minutes will seem like the longest four minutes of your life,” 8Fit’s Tabata guide says.

A Tabata Workout for Beginners: How to Burn 336 Calories in under 10 Minutes

Now that we understand the basics of Tabata, it’s time to actually try this grueling four-minute workout. This 8Fit Tabata workout requires no equipment and can be done practically anywhere (at home, in the break room, on your apartment patio), so there are no excuses, folks!

1. Squats (4 minutes): Keep your feet separated between hip-width and shoulder-width apart. with your toes facing forward or slightly turned out. Do 20 seconds of regular squats followed by 10 seconds of rest. Repeat this 30-second loop eight times. “It’s normal to start to fatigue around the fourth round or to run out of steam toward the end,” notes the 8Fit team. “It’s okay if you slow down in the last few rounds, but do not stop.”

2. 60-second break: You’ve earned it!

3. Mountain climbers (4 minutes): Mountain climbers are a great way to get your heart rate up while sculpting your abs and shoulders. Following the same pattern as above, perform eight 20-second rounds of mountain climbers with 10-second breaks between each session. “Throughout the entire workout, don’t forget to engage your core by pulling your belly button into your spine. This will help protect your lower back and strengthen your abdominal muscles. When performing both exercises, also be mindful of keeping your neck in line with your spine with shoulders back and down.”

For more information about how to perform each exercise safely and correctly, please check out 8Fit’s Tabata guide.

Have you tried this grueling Tabata workout yet? Tweet us your comments @BritandCo.

(Photos via 8Fit)

There’s absolutely nothing wrong with taking a sick day when you need it, but it’s totally normal to want to get back on your feet ASAP. You’re busy, after all! You’ve probably tried eating chicken noodle soupand drinking plenty of green juiceto make you feel better, but these 25 sick day recipes offer a little extra, with seasonal veggies, turmeric and other spices, plus cover everything from homemade cough drops to ice pops to hot toddies. They'll have you feeling like yourself in no time, so grab some tissues and a humidifier, curl up with your favoritecomfort show or fallbook, and focus on getting and feeling better.

Immune Boosting Winter Citrus Smoothie

Crush your cold with all the colorful in-season produce like blood oranges, beets, pomegranates, and rainbow chard spiced with ginger, turmeric, and cayenne. (via Half Baked Harvest)

Creamy Yogurt Popsicles with Berries

Nurse your sore throat with these healthy popsicles made with fresh berries and just five ingredients! (via The Real Food Dietitians)

15-Minute Asian Cold Remedy Soup

Maybe this soup’s claim has something to do with the hefty dose of fresh ginger in each bite.(via Fork in the Kitchen)

Cold-Soothing Chai Hot Toddy

Your grandma wasn’t lying when she said that a hot toddy is the best cold medicine. This chai-spiced version adds even more warmth to the drink and will lull you into a peaceful night of sleep. (via Baking Mischief)

Honey Chamomile Popsicles

Honey and chamomile are two soothing ingredients for a sore throat or upset tummy. Keep them stored in the freezer, and you and your kids will be more than happy to snack on them while sick. (via Vanilla and Bean)

Immune Boosting Garden Herb Stock

Once you get over your illness, you need to do everything you can to keep your immune system up. This nutritious stock is full of vitamins and minerals that you can drink straight or add to just about any dish you like. (viaOm Nom Ally)

Easy 30-Minute Homemade Chicken Noodle Soup

You’ve got to have a solid chicken noodle soup recipe, no matter who you’re trying to nurse back to health. This one has plenty of protein, veggies, and comforting egg noodles to get your stomach settled. (viaAverie Cooks)

Golden Milk

Delicious both hot or cold, this anti-inflammatory drink made with coconut milk, dates, turmeric, and cinnamon is full of medicinal properties that will leave you feeling great in no time. Plus, it's gluten and dairy-free, vegan, and super easy to make! (via Clean Cuisine)

Rosehip Tea

Ripe in late fall, rosehips are high in vitamin C and can help strengthen your immune system. This tea, made with these fruits of rose plants, has an amazing effect on your body, before and after your sick day. (via Give Recipe)

feelgoodfoodie.net

Chicken Lemon Rice Soup

If you're not a fan of noodles or just not in the mood for them, opt for a chicken and rice soup instead. (via Feel Good Foodie)

Turmeric Ginger Chickpea Noodle Soup

Thisimmune-boosting chickpea noodle soup is full of veggies with a flavorful ginger turmeric broth, plus it's ready in about 30 minutes! (via Crowded Kitchen)

All-Natural DIY Pineapple Cough Syrup

No more cough syrup at home? Go for this all-natural alternative. The combination of pineapple, cayenne, lemon, ginger, and honey is more than effective at keeping your coughs at bay. (via The View from Great Island)

Gingery Poached Egg Soup

Sometimes it’s hard to even eat chicken noodle soup when you’re feeling under the weather. This light version will be ready for you to sip in 15 minutes, and it won’t weigh too heavily on your stomach. (via The Kitchn)

Healing Turmeric Cauliflower Soup

The anti-inflammatory properties of turmeric are just one of the reasons this soup is perfect for healing your sick body. If you’re having any trouble swallowing, the smooth texture will be easy for you to get down and digest. (via Simply Quinoa)

Healing Bowls With Turmeric Sweet Potatoes, Poached Eggs, and

Lemon Dressing

When you’re able to eat a little bit more, a big bowl of nourishing ingredients is what you need. This sweet potato and brown rice bowl is full of greens, poached egg, and a lemony dressing to help you feel like a million bucks. (via Pinch of Yum)

Immunity Shots

You could go to a fancy juice bar to get an immune-boosting shot or you could make one at home for a fraction of the cost, and you won’t have to get out of your pajamas. Use your blender or juicer to combine carrot, ginger, lemon, and garlic together into a cold-blooded flu killer. (via With Food and Love)

Cold Buster Citrus Smoothie

If your immune system does give into the office cold, this vitamin C-packed drink will help you recover at lightning speed. (via Seasonal Cravings)

Moon Milk

Getting a good night’s sleep is one of the hardest things to do while you’re sick. This antioxidant-rich warm moon milk recipe features nutmeg and ashwagandha, both of which are known for lulling you into a restful slumber. (via Bon Appetit)

Super Immunity Power Salad

Move over, spinach. This kale salad is here to take the spot as the most nutritious and delicious way to eat your greens. (via The Garden Grazer)

Triple Berry Kiwi Smoothie

Who needs a multivitamin when you could just drink this smoothie every day? One kiwi has over 100 percent of your daily requirement of vitamin C, so you know that you’ll stay healthy through flu season with this as your breakfast. (via The Pretty Bee)

veggiesociety.com

Vegan Vegetable Noodle Soup Recipe

Even without the chicken, noodle soup is good for the soul. (via Veggie Society)

Homemade Hot Apple Cider Recipe

pinkowlkitchen.com

Homemade Hot Apple Cider Recipe

Homemade Hot Apple Cider Recipe

Sometimes all you need is a hot, seasonal drink to get you back on your feet. (via Pink Owl Kitchen)

www.averiecooks.com

CREAMY SWEET POTATO CHICKEN SOUP

Sweet potatoes are a great source of vitamin A which! Is great for fighting off illnesses.(via Averie Cooks)

takestwoeggs.com

SPICY SOFT TOFU SOUP

Sometimes all you need is a little spice to clear up a stuffy nose! (Takes Two Eggs)

Follow us on Pinterest for more sick day recipes.

This post has been updated.

Easy Homemade Sore Throat Gummies

These lemon, ginger, and honey gummies are better than any lozenge than you can get at the store. The natural ingredients will coat your throat and ease any annoying tickles or cough that you may have. (via Hello Creative Family)

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There are a lot of celebrity couples we love (Taylor Swift & Travis Kelce! Katy Perry & Orlando Bloom!), but if you ask me, nobody handles having a relationship in the spotlight like Blake Lively and Ryan Reynolds. This hilarious duo protects their kids, but they're also always down for a good time.

The couple first met in 2010 while filming Green Lantern, which has quickly become regarded as Ryan Reynolds' worst movie (the actor said he'd "genuinely rather watch just a f—ing 24-hour marathon of PAW Patrol). But, in addition to the fact I didn't think the movie was all that bad, it also gave the world the gift of Ryan & Blake's relationship. The couple quickly fell in love, tying the knot in 2010. Since then, Blake Lively and Ryan Reynolds have had four children (James, Inez, Betty, and Olin), launched a variety of brands like Betty Buzz, Aviation Gin, and Blake Brown Beauty, and given Hollywood some of its most iconic movies — all while supporting and praising one another. Keep reading for their full relationship timeline.

Blake Lively And Ryan Reynolds' Full Relationship Timeline

François Duhamel/DC Comics/Warner Bros. Entertainment Inc.

How did Blake and Ryan meet?

2010 — Blake Lively And Ryan Reynolds Meet While Filming Green Lantern

Blake Lively and Ryan Reynolds met on the Green Lantern set. After they filmed the movie, they ended up going out with other people, but hitting it off with each other.

"We were buddies for a long time, which I think is the best way to have a relationship, to start as friends," Ryan Reynolds said in an interview with SiriusXM's Entertainment Weekly Radio in 2016. "About a year after Green Lantern had come and gone and we were both single, we went on a double date — she was on a date with another guy, and I was on a date with another girl — and it was like the most awkward date for the respective parties because we were just like fireworks coming across."

Their relationship quickly evolved to the one we know and love today!

Kevin Winter/Getty Images

October 22, 2011 — Blake Lively And Ryan Reynolds Reportedly Start Dating

After Blake and Ryan (along with their dogs) were spotted outside a Boston apartment, a source told People: “They are very much a couple. They’re really happy together.”

Blake Lively revealed that at the start of their relationship, Ryan gave her a bouquet every single week. "When my husband and I first got together, he would send me a bouquet of flowers every week, but he would always send a card and it would just be a sentence of something that had happened that week," the actress tells People. "Something funny or emotional that one of us said."

Alberto E. Rodriguez/Getty Images

September 9, 2012 — Blake Lively And Ryan Reynolds Get Married

Blake Lively and Ryan Reynolds said "I do" in September of 2012. The wedding had a children's choir & a Florence Welch performance, paper lanterns, and a sour cream wedding cake with peach-apricot preserves, according to People. But the planning didn't go as smoothly as one might hope.

"Our wedding was becoming a disaster, and we didn't know what to do, so we called Martha!" BlakeLively told Vogue in 2014. "She said, 'Don't worry. I'll handle it.' She sent her team down to save us."

The wedding took place at Boone Hall Plantation, a former slave plantation in South Carolina, a location the couple is "unreservedly sorry for," Reynolds told Fast Company in 2020.

Dimitrios Kambouris/Getty Images

May 5, 2014 — Blake Lively And Ryan Reynolds Make Their Red Carpet Debut

At the 2014 "Charles James: Beyond Fashion" Met Gala, Blake Lively and Ryan Reynolds looked glamorous and sophisticated with Blake's Gucci Première gown with rose gold details and Ryan's dark blue velvet tux.

Dimitrios Kambouris/Getty Images for Gabrielle's Angel Foundation

December 16, 2014 — Blake Lively Gives Birth To Her First Child

Blake first announced her pregnancy on her since-closed website Preserve. She told Vogue in July 2014 how excited she was to start a family with Ryan. “He’s going to be a great father and leader and patriarch—he’s so meant to be all of those things," she said. "The fact that he lived so much before we got together, he’s the exact realized person that he should be.”

"They are absolutely ecstatic and just so ready for this. It is the perfect time in their lives to start this new chapter; they are so in love and are going to be amazing parents," a Peoplesource said at the time.

Ryan Reynolds confirmed their first daughter James' birthday on December 16, 2015, when he tweeted, "Happy birthday to my baby girl! Sad I lost my virginity. But thankful I have a daughter."

Neilson Barnard/Getty Images for Target

September 30, 2016 — Blake Lively And Ryan Reynolds Welcome Their Second Child

Two years after giving birth to James, US Weekly confirmed Blake Lively (who was filming The Shallows at the time) was pregnant with baby number 2! “Blake is absolutely thrilled and so is Ryan,” the source told People.

Blake Lively gave birth to Inez on September 30, 2016.

Steven Ferdman/Getty Images

May 2, 2019 — Blake Lively And Ryan Reynolds Walk Detective Pikachu Red Carpet, And Announce Baby Number 3

At the New York premiere for Detective Pikachu, Blake Lively surprised fans by showing off a baby bump and announcing her third pregnancy! Their daughter Betty was born on October 4, 2019.

Ryan Reynolds confirmed the baby was a girl in an October 16 tweet, while Taylor Swift revealed the baby's name in "Betty" from her 2020 album Folklore.

Dimitrios Kambouris/Getty Images for The Met Museum/Vogue

May 2, 2022 — Blake Lively And Ryan Reynolds Stun At The 2022 Met Gala

As Met Gala co-chairs, Blake Lively and Ryan Reynolds pulled out all the stops for their iconic looks. Blake's art deco gown was the perfect nod to New York, and represented Grand Central Station and the Statue of Liberty. Ryan looked very handsome in a black velvet tux.

Blake Lively/Instagram

February 2023 — Blake Lively Gives Birth To Her Fourth Child With Ryan Reynolds

After showing up to the 10th Annual Forbes Power Women's Summit with a baby bump in September, Blake unofficially announced the birth of their fourth baby (whom we now know is named Olin) with an Instagram post that shows the actress without a baby bump.

"Puppy Bowl Sunday 2023🥘 🍲 🥧 been busy," she says in the February 12 post.

Blake Lively/Instagram

July 26, 2024 — Blake Lively And Her Kids Make A Deadpool 3 Cameo

After fan speculation that Deadpool & Wolverine would either include Blake Lively or Taylor Swift, we were over the moon to see Blake make a (masked) cameo, along with Inez and Olin!

"In 2010, @robliefeld drew an unmasked Lady Deadpool for the first time," she says on Instagram. "@deadpoolmovie wasn’t real. And Rob had no idea I was working with @vancityreynolds. 12 years later I read Rob’s post. A year after that, @deadpoolmovie 3 was filmed. And today it’s in theaters. The universe has such a magical sense of humor sometimes."

Blake Lively & BFF Gigi Hadid also revealed that Ryan Reynolds loves a girls' night, which is information I didn't know I needed.

Cindy Ord/Getty Images

August 6, 2024 — Blake Lively And Ryan Reynolds Attends It Ends With Us Premiere

Blake Lively and Ryan Reynolds love to support each other at their movie premieres, but it goes way deeper than that. "He works on everything I do, I work on everything he does. So his wins, his celebrations are mine and mine are his," Blake told E! News. "The iconic rooftop scene [in It Ends With Us], my husband actually wrote it."

At the New York premiere for the new Blake Lively movie, Blake and Ryan shared a moment that proves they belong together. While heading to talk to People on the carpet, Blake Lively leans over and grabs Ryan Reynolds' butt. And the funniest part is that Ryan doesn't even turn around.

"He didn’t even react because It happens so often," one user jokes in the comments, while another says, "I love the respect that they have for each other - with love! Yes that her man!"

Dia Dipasupil/Getty Images For Entertainment Weekly

September 9, 2024 — Blake Lively And Ryan Reynolds Celebrate Their 12th Wedding Anniversary

Ryan Reynolds and Blake Lively have been married for 14 years as of September 9, 2024. And the couple remains closer than ever. "Blake and Ryan are a great team when it comes to both their family and work," a source told People. "They're super supportive of each other. He's very proud of her. They have a great marriage and love to celebrate everything they created together."

& Juliet On Broadway

October 23, 2024 — Blake Lively Celebrates Ryan Reynolds' Birthday

Ryan Reynolds turned 48 on October 23, and to celebrate, Blake took him and the kids to see a matinee showing of & Juliet! "I don't know what to get him for his birthday? What do you get him for his birthday? I know he loves musicals, I love musicals, the kids love musicals. So it felt like the right choice!" Blake told the cast, according to a People source. "They were just raving about how good it was."

Bringing Ryan and the kids to the show (which features songs like Britney Spears' "Baby One More Time"), just proves how much Blake knows her family!

Ryan Reynolds/Instagram

October 31, 2024 — Ryan Reynolds Celebrates Eras Tour Date Night With Blake Lively

After attending another Eras Tour show (this time in New Orleans), Ryan Reynolds celebrated the "cultural phenomenon" with a super sweet post. And of course, it includes a super sweet selfie with Blake Lively. Blake went full Reputation with a black tank and snake-like necklace (and plenty of friendship bracelets, of course), while Ryan wore a button down.

"I’ll still be talking about seeing this show in New Orleans [when I'm 95]. Not just because it’s one of the best things I’ve seen/heard/felt," he says on Instagram. "The main reason I’ll never forget this show is because it brings people together in so many ways. And in 2024, (where that feeling is scarce as h—ll) it’s a special and incredibly rare thing. I’ve shot movies in New Orleans most of my career. It’s a special place on a normal day — but this weekend, felt like Super Bowl or Mardi Gras had a baby with music."

"I don’t understand the unimaginable work, care, talent and discipline @taylorswift generates to create an experience like this because I’m not a scientist," he continues. "It’s an athletic event and a collective cultural phenomenon. It’s gigantic but intimate. The only bummer is she can’t be in the audience to experience what everyone else sees and feels. To watch herself up there is something I wish she could know. But that isn’t physically possible and even if it were, you can’t just get tickets last minute."

What is the age difference between Blake Lively and Ryan Reynolds?

Richard Harbaugh/Disneyland Resort via Getty Images

Blake Lively was born on August 25, 1987, meaning she just turned 37. Ryan Reynolds, who was born on October 23, 1976, is 47. They have a 9-year age gap.

Was Blake Lively married before Ryan Reynolds?

Neilson Barnard/Getty Images

Ryan Reynolds is Blake Lively's first husband, but before they got married, the actress dated her Gossip Girl costar Penn Badgley and also reportedly dated Leonardo DiCaprio. Ryan Reynolds was married to MCU & Jurassic World: Rebirth star Scarlett Johansson from 2008 to 2010.

Is Blake Lively in any of Ryan Reynolds' movies?

Paramount Pictures

Yes, Blake Lively and Ryan Reynolds have been in the same movies! After meeting during the production of Green Lantern, Blake Lively has a role as an imaginary friend in Ryan Reynolds' IF. This spring movie follows Ryan Reynolds' character and his neighbor Bea, who set out to save all the imaginary friends. The movie also stars director John Krasinski, Cailey Fleming, Fiona Shaw, Alan Kim, Liza Colón-Zayas, Phoebe Waller-Bridge, Louis Gossett Jr., and Steve Carell.

Blake Lively, Inez, and Olin also had roles in Deadpool & Wolverine as Ladypool, Kidpool, and Babypool. Blake's appearance in the movie had been a fan theory for such a long time, and I was so excited to see it come to life!

Who is Blake Lively's half sister?

Christopher Polk/Getty Images for People's Choice Awards

Blake Lively's half-sister is Robyn Lively. Robyn also works in Hollywood, just like Blake's brother Eric Lively and brother-in-law Bart Johnson. Robyn and Blake have also acted together — Robyn made a cameo in It Ends With Us during one of the opening scenes!

Check back here for the latest news on this lovable celebrity couple. Check out Blake Lively's Daughters Had The Cutest Reaction To Taylor Swift Singing Their Names Onstage for more.

Lead image via Cindy Ord/Getty Images

Even if you weren’t exactly in line for the Olympic gymnastics team as a kid (another reason Simone Biles is so impressive, honestly), chances are, you look back on those days as ones of your peak flexibility. Like running, remembering things, and making new friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here’s why you lose your bendiness — and how to get it back.


Why Your Flexibility Stalls

Brit + Co

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.

Brit + Co

“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

Brit + Co

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.”

Brit + Co

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.”

Brit + Co

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.”

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine — especially if you work at a desk! You might never get your legs behind your head, but your older self will thank you for it. Check out The Best Time to Stretch During Your Workout for more!

Lead image via Brit + Co.

This post has been updated.

Listen up, chefs: we thought Jeremy Allen White was officially off the market after months of dating the iconic Spanish pop star, Rosalía, but it looks like they're no longer an item! Jeremy was just spotted kissing one of this co-stars from The Bear, bringing their on-screen romance to real life.

Pascal Le Segretain / Getty Images

Jeremy's on-screen romance turned IRL.

Photos of Jeremy and co-star Molly Gordon (who plays his love interest, Claire, in The Bear) obtained by People show things heating up between the two. The duo had their arms wrapped around each other as they embraced for a kiss. This is the first time we've seen them both linked romantically, and we're honestly shocked and left wondering what happened with Rosalía, who he was going steady with in fall 2023.

October 25, 2024: Jeremy Allen White & Molly Gordon Spark More Rumors

A month after Jeremy Allen White and Molly Gordon were seen locking lips in Los Angeles, Peoplesnagged more photos of the two as they enjoyed a nice walk in NYC. They look cozy in their casual fall outfits — complete with matching burgundy hats — and were all smiles. They've yet to confirm anything though, but they have all the makings of a budding romance that could be serious!

October 31, 2024: Jeremy Allen White & Molly Gordon Are Taking It Slow

And on Halloween, we learned just how much Jeremy and Molly are enjoying taking it slow with their relationship. "Jeremy and Molly have been seeing each other quietly for a few months and are happy together," a source told ET. “They are enjoying their relationship, but also trying to keep it private. They don’t like attention surrounding their personal lives and it has been an adjustment for Molly."⁠

Scroll on for a deeper look into all of Jeremy's recent romantic escapades!

Jeremy Allen White's Steamy Dating History

First, there were the Jeremy Allen White and Selena Gomez dating rumors.

An anonymous submission to DeuxMoi at the beginning of July 2023 set off speculation that the two A-listers were “in touch.” The tip noted that Selena and Jeremy had allegedly met at a Vanity Fair cover shoot and hit it off ever since.

The gossip was neither proved wrong *or* right, though in hindsight, it didn’t hold up too strongly. Not long after rumors began circulating, the Haim sisters posted on Instagram about "single summer," picturing Selena alongside a Taylor Swift-backed girl gang.

Then, a big PDA fest with Ashley Moore.

Things were steaming up on the streets of Los Angeles when Jeremy Allen White was spotted engaging in some serious PDA with model and actress, Ashley Moore in August 2023. How they met is a total mystery, but seeing them together via paparazzi pictures was jaw-dropping – especially considering Mr. White was seen with his estranged wife and kids the week prior. Yikes!

Next, Jeremy publicly thirsting over Alexa Demie.

He’s at it again! In August 2023, Jeremy Allen White scrolled past a video highlighting Alexa Demie’s new campaign with Calvin Klein and did what any fan would do – he left a comment (though minimal): “Wow.”

To publicly show his affection (or rather, attraction) via Instagram is a whole thing in itself. King.

Neilson Barnard / Getty Images for Latin Recording Academy

In fall 2023, Jeremy Allen White and Rosalía were going steady.

“Rosalía and Jeremy Allen White have recently started dating,” a source told Us Weekly in November 2023. “They started out as just friends, but things have turned romantic recently.”

Alexa, play "That Should Be Me" by Justin Bieber!

The duo had been sighted side-by-side a few times. TMZ shared photos of them together at a late-October 2023 farmer's market and even sharing a smoke break in a parking lot. Romantic!

That budding romance came after what we call White’s hot boy summer – he was out and about on the streets of Los Angeles amidst his separation from actress Addison Timlin. Throughout their divorce, White was rumored to be involved with Selena Gomez, thirsting over Alexa Demi on Instagram, and was publicly spotted smooching Ashley Moore.

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Despite all of this, Jeremy was spotted being friendly with his divorced ex.

In what TMZ was calling "the friendliest divorce ever," Jeremy Allen White and his now-ex Addison Timlin had been seen doing family activities together amid his romantic antics. The pair shares two young daughters, which is likely why they're still seeing each other from time to time. Where Jeremy's head is, we can't say for sure, but we do know he's out there acting young, wild, and free.

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This post has been updated.

I L-O-V-E season 3 of Bridgertonin all its friends-to-lovers, springtime, romantic glory, and I'm already thinking about Bridgerton season 4. I'm a sucker for any storyline about siblings, and the Bridgertons are some of my favorites. We've been speculating that season 4 of Bridgerton would follow Benedict and his love interest Sophie, or Eloise's love story, and on July 23, Netflix finally confirmed which sibling the series would cover next. Here's everything you need to know about season 4 of the hit TV show. And check out everything you need to know aboutThe Bridgerton Season 3 Ending!

Your First Look At 'Bridgerton' Stars Yerin Ha & Luke Thompson

Gavin Bond/Netflix

Yerin Ha and Luke Thompson are already getting to know each other ahead of Bridgerton season 4 filming. And Yerin is loving every minute. "I don’t think there are enough words in the dictionary to describe what it’s like joining the family, but I’m just very, very grateful, and everyone’s been so welcoming with open arms," Yerin Ha tells Shondaland. "It’s been a lovely experience so far."

"And it’s yours now too," Luke adds before Yerin says, "Ours. It’s our family." I'm crying!

And after teasing the next installment will be the perfect mix of reality and fairytale, Yerin describes Sophie's journey like a prism. "Like when the light comes in, and then it goes into a rainbow," she says. "I’m using that as a metaphor for the character of Sophie for before she meets Benedict and after."

We already knew season 4 of Bridgerton was going to be romantic, but I really don't think we're prepared for how romantic it's going to be. At the Dune: Prophecy premiere on October 30, Yerin Ha revealed that one particular scene with Luke Thompson reminded her of Pride and Prejudice.

"There was a scene, and I literally said to Luke, ‘You’re giving Mr. Darcy vibes, 100 percent,’" she tells TVLine. “I don’t think the showrunners are thinking that, but for me, I’m thinking Pride and Prejudice." Oh I am so in!!!

Will there be season 4 of Bridgerton?

Netflix

Yes, we're getting a Bridgerton season 4! The senior season of the Shondaland show will follow An Offer from a Gentleman, which revolves around second-eldest son Benedict (played by Luke Thompson). While Anthony and Colin are now happily married, Benedict isn't sure he wants to settle down — until his mother's masquerade ball introduces him to a Lady in Silver he can't stop thinking about.

In an interview with the LA Times, showrunner Jess Brownell revealed one major change. "We always live in this perpetual spring in Bridgerton, but we’re playing around with the idea of fall...for the first time," she says. "Some of that is about story and some of it is, honestly, just for practical reasons because we’re shooting in the fall. It’s still going to be just as lush and colorful, but just more in those warm fall colors instead of the pastels. There will still be some pastels, so it won’t look like a totally different show. I’ll give you that." It's giving Gilmore Girls and I'm more than happy with that!

Season 4 is already in rehearsals, which includes dance lessons for Yerin Ha and Luke Thompson! “I’ve only stepped on Yerin’s toes once, which is good,” Luke says in an interview with Tudum.

The dance lessons have been “really special and very vulnerable,” according to Yerin. “The dancing is like an extension of their emotions, and a way for them to connect."

Who's in the Bridgerton season 4 cast?

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Variety confirmed on August 16 that Yerin Ha (Halo) will star in Bridgerton season 4 as Sophie Baek! Bridgerton season 4 will also star Luke Thompson as Benedict Bridgerton, as well as Luke Newton, Nicola Coughlan, Jonathan Bailey, Simone Ashley, Claudia Jessie, Hannah Dodd, Will Tilston, and Florence Hunt as the rest of the Bridgertons + their spouses. Plus, Harriet Cains, Nicola Coughlan, Jessica Madsen, and Bessie Carter!

Michaela is played by Masali Baduza, who fans had originally thought was playing Sophie. You might recognize the actress from movies like The Woman King and Slumber Party Massacre. "They never disappoint, casting geniuses," one Reddit user says.

When is Bridgerton season 4 coming out?

Image via Liam Daniel/Netflix

Considering part one of Bridgerton season 3 is hitting Netflix May 16, 2024, we definitely won't see season 4 of Bridgerton for awhile. So far, there have been two years in between each season, so I'm expecting season 4 to start streaming in 2026. And showrunner Jess Bronwell agrees.

"We are working to try and put the seasons out more quickly, but they do take eight months to film and then they have to be edited, and then they have to be dubbed into every language,” she told The Hollywood Reporter. “And the writing takes a very long time as well, so we’re kind of on a two-year pace, we’re trying to speed up but somewhere in that range.”

How many episodes will season 4 of Bridgerton have?

Image via Liam Daniel/Netflix

Considering all three seasons of Bridgerton so far have eight episodes each, we can expect Netflix to keep up that pattern. Having the same number of episodes each season means the pace and arc for each Bridgerton sibling will be equal, making it a much more balanced watching experience! Plus, eight siblings, eight episodes, eight seasons.

Will Bridgerton have all 8 seasons?

Image via Liam Daniel/Netflix

Yes, Bridgerton will have all 8 seasons, one for each Bridgerton sibling — at least, that's the plan. "This being a family of eight children and there being eight books, I would love to be able to focus and really tell stories and love stories for all the Bridgerton siblings. For each character, for sure," showrunner Chris Van Dusen tells Collider.

After Bridgerton season 4, I'm most interested to see youngest sibling Hyacinth's love story play out! Seeing her arc throughout all eight seasons, especially mirrored with the way her brothers and sisters evolve over the course of the show, is going to be the perfect way to wrap this series up.

What are you looking forward to the most for Bridgerton season 4? Follow us on Facebook for more TV show news!

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This post has been updated.