Reach Your 2024 Fitness Goals With These Pro Tips

fitness tips

Your mind wants to hit the trail, treadmill, mat or bike but your body needs a little motivation to get off the couch. We get it. It's cold outside! Whether you want to change up your routine or start one after a long hiatus, these pro tips will help kick start your workout resolutions and set you on the path for reaching your goals this year, no matter where you are in your fitness journey.

Take it slow.

If you're just getting back to a workout regimen after a longish break, maybe don't try to start where you left off. "Trying to go all-out your first session back in the gym is a recipe for injury and frustration, so avoid that temptation," advises Greg Pignataro, a personal trainer with Grindset Fitness who specializes in strength and conditioning. "When trying to get back into the swing of things, start at a level that's no more difficult than a four or five out of 10. Starting at this manageable level will help prevent you from feeling overwhelmed. Slowly and consistently ramp up the challenge over your next few weeks. Do this, and you'll be back at your old level of performance — or beyond it — before you know it." (from How to Get Back Into Exercising After a Break)

Use a foam roll to help prevent injury.

Foam rolls can improve your performance, deepen your stretching, increase flexibility, and better your workout results. Using one for a few minutes a few times a week can help prevent injury too. "Personally, I use a foam roller any time I'm doing a cardio workout (such as running or spinning)," says celeb trainer Juliet Kaska. "I try to always foam roll out my legs before these types of workouts, especially my IT band because I'm prone to IT syndrome. Recently, I didn't stick with my usual foam rolling routine before a treadmill boot camp workout class and I ended up injured." Rolling, Kaska explains, specifically helps her clients release tightness and increase range of motion (especially for hip and knee flexion), and it can even reduce inflammation after a hardcore cardio sesh. "Foam rolling is really good for releasing tension by rolling out the knots that accumulate throughout our body from stress, misuse, and physical activity. Plus, it improves circulation, can help reduce [the appearance of] cellulite, and feels so darn good." (from Why Foam Rolling Is What Your Workout Routine Is Missing)

Save most of your stretching post-workout.

"After your workout is a better time to stretch with more dedication," says Nichole Tipps, lead trainer for V Shred, a virtual fitness training program. "Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle." Before your workout do a light stretch and then allot 10-15 minutes for post-sweat stretches. "Ease your muscles into the idea that you will be challenging them to perform," Tipps instructs. (from This Is the Best Time to Stretch During Your Workout)

Shake up your routine.

Finding what you love applies to work AND fitness (and pretty much everything else).. Break out of a fitness rut by trying something new – boxing, spinning, yoga – or mixing up your routine each week for a little variety. Here are 7 Tips to Actually Enjoy Exercising, including grabbing a buddy, making a killer playlist and stocking up on new gear to get you motivated. Brit + Co Founder and CEO Brit Morin also tried a new running workout to break out of a running rut and make it way more FUN. Read more ways to shake up your routine.

Start with strength, end with cardio.

Not sure whether to hit the weights or the treadmill when you make it to the gym? "The biggest scientific benefit to finishing with cardio is an added metabolic burst," explainsBree Branker, FitOn trainer. "This can contribute to faster and greater weight loss." The rush of cardio at the end of your workout can inspire you to come back for more too. "I love to end sessions with cardio to really achieve that high heart rate, sweat-all-over type of accomplishment that screams, 'I did it!'" (from Cardio or Strength? This How You Should Start Your Workout)

Train your flexibility.

"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," says Dr. Rachelle Reed, PhD, Director of Fitness Science at Orangetheory Fitness. Dr. Reed explains 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)." (from Here's Why We Lose Flexibility As We Age — And How to Get It Back)

Don't be discouraged if you've been out of the game.

It's never too late to start exercising if you want to improve your health found a study published in JAMA Network Open. Dr. Jennifer Haythe, MD, a New York-based cardiologist and co-director of the Women's Center for Cardiovascular Health and Columbia, explains, "The heart is a muscle and can always be trained like any muscle. Picking up exercise at any time has been shown to improve blood pressure, heart rate, cholesterol, mood, and sleep." Starting at just two hours a week and gradually increasing can be enough to make a difference. Anthony McClain, a certified strength and conditioning specialist (CSCS) and host of podcast Bout That Time, explains, "Six to eight hours of vigorous activity sounds nice to me, yet studies have shown as little as 30 minutes of moderate/vigorous activity five days a week yields consequential qualitative and quantitative health benefits." (from It's Never Too Late to Start Exercising, According to This Study)

If you're a new mom, you got this.

Don't believe the postpartum hype about getting back into shape. Leah Keller, founder of Every Mother and creator of the EMbody Program — a prenatal and postnatal fitness system, debunks all the myths in 5 Postpartum Fitness Myths You Probably Fell For. "Your core and your body can be stronger and fitter than ever before," Keller states, "and many women experience a new self-confidence and body love that surpasses anything they knew prior to becoming a mother." We second that! Exercise can help new moms sleep, regulate their mood and energy, and increase productivity too. "You can restore core strength and function in as little as 10 minutes a day, and total body fitness in 10- to 30-minute workouts a few times per week," Keller adds. Just listen to your body and find a workout that works with your schedule, budget and fitness needs.

Ease in by starting at home.

Jump start your new workout routine at home to build up your confidence and get motivated, especially in the throes of winter. Here are workouts you can do from the comfort of your living room — no fancy workout clothes necessary!


What are your fitness goals this year? Share with us @BritandCo!

This article has been updated from a previous post.

Only two states in the United States don't observe daylight saving time, observing standard time year-round: Arizona and Hawaii. After all, they argue, these states already get plenty of sun. The other 48 states – AKA the rest of us – will spring forward our clocks by one hour on Sunday, March 9, at least for now. It's been reported that it's on the table for abolishing. While it's my favorite time of year (who doesn't love the longer days?), it comes with some not so good health news. Let's get into what you can expect this daylight saving time!

Here are 12 wacky facts you may not know about daylight saving time.

Canva Studio

1. Most of us are saying it wrong.

The correct term is actually "daylight saving time" — singular, not plural. Despite common usage, "saving" is used as an adjective describing the act of conserving daylight, not a plural noun.

Shutterstock

2. The time change has been linked to more hospital visits.

The American Heart Association found that the time change showed an increase in cases of heart attack and stroke. A scientific study found a rise in cases of Atrial Fibrillation (AFib), a condition that resulted in irregular heartbeats with symptoms like chest pain, dizziness, and fatigue. The increase was more prevalent among women and occurred only during the spring daylight saving time shift, not with the fall clock change.

Shutterstock

3. There are more car accidents during this time.

Losing an hour of sleep can also impact your road safety. A study found that the spring daylight saving time transition increases the risk of fatal traffic accidents in the U.S. by 6 percent.

Andrea Piacquadio

4. DST can increase your cortisol and stress levels.

Losing sleep and disrupting your body’s natural rhythm can do more than just leave you feeling groggy — it can actually spike your cortisol levels, the hormone linked to stress. Research shows that sleep deprivation and circadian misalignment can trigger an increase in cortisol, along with inflammatory markers and cytokine imbalances. Since cortisol and inflammatory proteins are released in response to stress, chronic elevations could contribute to long-term health issues.

Shutterstock

5. We're at higher risk of depression.

Many people report mood disturbances during this time, but for those with bipolar disorder, the effects can be particularly destabilizing. For instance, a 2020 study found that the change impacts mood disorders, depression, anxiety, and substance abuse. An Australian study revealed a significant increase in male suicide rates in the weeks following the start of daylight saving time, compared to both the weeks after the return to standard time and the rest of the year.

Pixabay

6. Benjamin Franklin first suggested the concept.

He didn’t technically invent daylight saving time (as some have reported), but he did conceive the idea a century before it was credited to George Vernon Hudson, a New Zealand artist who formally proposed it in an 1895 paper. Benjamin Franklin observed that if people in France adjusted their schedules to sleep when it was dark and wake with the sunrise, they could save hundreds of francs on candles — making artificial lighting less necessary.

Andy Feliciotti

7. There's already buzz to make DST permanent.

The Sunshine Protection Act is a proposed U.S. law aiming to make daylight saving time permanent, eliminating the need to change clocks twice a year.

Anna Shvets

8. Farmers actually fought against it.

Contrary to popular belief, farmers have never supported daylight saving time. In fact, they opposed its implementation and, in 1919, an agricultural lobby even pushed for its repeal.

Max Vakhtbovycn

9. We may actually consume more energy because of it.

While many believe daylight saving time conserves energy, research suggests it may actually do the opposite. A University of California-Santa Barbara study indicated that daylight saving time might increase consumption. A 2017 study in the International Association for Energy Economics Journal further supports this idea, noting that longer daylight hours can lead to more air conditioning in summer and heating in cooler months.

Federico Respini

10. Daylight saving time was extended in 2007.

First started in Germany, the U.S. adopted daylight saving time in 1918 and standardized it across the country with the passage of the 1966 Uniform Time Act, which gave the federal government oversight over the time change. It originally called for the last Sunday in April to the last Sunday in October. President George W. Bush’s Energy Policy Act of 2005 extended it from the second Sunday in March to the first Sunday in November, starting in 2007.

Bhargava Marripati

11. About 70 countries observe daylight saving time.

Countries like Canada, Mexico, New Zealand, and those in the European Union observe daylight saving time either nationwide or in select regions. Meanwhile, most African and Asian nations — including India, China, and Japan — opt out of the time change entirely.

Kaylah Matthews

12. You can beat the clock.

Despite the health risks and safety concerns of daylight saving time, you can take steps to combat fatigue and adjust within a week. Here are B+C's 5 Best Ways to Beat Daylight Saving Time Fatigue.

Subscribe to our newsletter to discover more health and wellness news!

It Ends With Us drama is seemingly never-ending, from the back-and-forth accusations of Blake Lively and Justin Baldoni to the multi-million dollar lawsuits. As the feud continues to escalate, the legal situations evolve daily — and now a judge just paused Justin Baldoni's $400 million lawsuit against the New York Times. Here's what's happening in this highly complex legal battle, and what it all means for the lawsuit in general.

Scroll to find out what this pause means for Justin Baldoni's $400 million lawsuit...

On January 16, 2025, Justin Baldoni filed a $400 million defamation lawsuit against Blake Lively, Ryan Reynolds, their publicists, and the New York Times. By January 30, Blake and Ryan quickly filed to dismissthe suit with a single sentence: "The Lively-Reynolds Parties intend to move to dismiss Plaintiffs’ complaint."

According to Deadline, the New York Times also filed its own motion to dismiss the case on February 28, 2025. The media company wrote, "The Wayfarer Parties’ FAC tells a one-sided tale that has garnered plenty of headlines, but The Times does not belong in this dispute."

Now, a judge is seemingly siding with The Times by at least granting a pause on discovery for the lawsuit, according to E! News. Reporting from E! states that a motion was filed to "temporarily halt parties from having to exchange information or documents." Judge Lewis J. Liman granted the motion to pause, explaining that the media outlet has "substantial grounds" and "a strong showing that its motion to dismiss is likely to succeed on the merits."

Despite the Baldoni team's claims that this new window substantially shortens their time for discovery, Judge Liman maintained that "the burden of discovery is not measured only by the number of pages." And if we know anything about Baldoni's team? It's that they love to release lots and lots and lots of documents.

Judge Liman continued his decision by stating that Baldoni's team will be able to ask for the "extent of discovery" they need if the courts ultimately deny The Times' request. Still, he explained that "The Court intends to address the motion to dismiss promptly after it is fully submitted.”

A spokesperson for the New York Times told E! News, "We appreciate the court’s decision today, which recognizes the important First Amendment values at stake here. The court has stopped Mr. Baldoni from burdening The Times with discovery requests in a case that should never have been brought against."

Looking for more celebrity and entertainment news? Follow us on Facebook so you never miss a thing!

Hair trends come and go, but some of them should remain frozen in time forever. It's not that we think you'll be making a major faux pas, but we want to see you look your best! There are so many cute hairstyles that will suit your face much better than a mullet would, but that's not the only trend you should bury in the sands of time! Here are the outdated hairstyles what you should avoid at home, at the salon, and really anywhere right now.

Scroll to see the 8 outdated hairstyles it's officially time to retire for good!

Brit + Co

1. Deep Side Parts

Coming in at #1 on our "outdated" list are deep side parts. They used to something we admired on everyone from Amy Winehouse to Katy Perry, but now they remind us of the questionable choices we made in our early 20s.

cottonbro studio

2. Space Buns

Princess Leia may look great wearing her space buns in the Star Wars franchise, but we think you shouldn't bring them into 2025. The last time someone on our team wore them was between 2018 or 2019, so that should say a lot.

We don't say this often, but let's wear hairstyles that don't revert us back to our grade school days.

Brit + Co

3. Side Braid

Unless you're trying to relive your childhood days or want to mimic Blake Lively's character in It Ends With Us, this outdated hairstyle shouldn't be on your list of favorite looks to wear. There's other braided styles you can wear that are way more stylish anyway!

Brit + Co

4. Super Visible Highlights

Whether you're getting microlinks or a sew-in, wearing super visible highlights in 2025 is truly outdated. It's one thing to switch up your style, but it's another to let the world know how much you love a good contrast by letting your hair scream it from the mountaintops.

Keep your color of choice seamless this year if you decide to get a color service.

Brit + Co

5. '60s Up-Do

There's a time and place for everything, including updos that resemble what was popular during the '60s. If you must wear this style, go for a more modern take that doesn't feel as stiff. You might want to update your bangs too.

Brit + Co

6. Wand Curls

When's the last time you heard someone mention this once popular style? Chances are you haven't because it's a reminder of how long it took to achieve overly done curls. Depending on the size you wanted, you could spend anywhere from 45 minutes to over an hour on this style. Oh, and it was mandatory to wear the accompanying glove that came with the 'wand' or else you risked burning your fingers!

No thank you!

Brit + Co

7. Barbie Bleach

Remember when it was a cardinal sin to show up to the beach without "effortlessly wavy" hair? It seems more people are moving away from that and embracing 'messy' buns and the beauty of textured hair. It's one thing if you hair naturally looks like this, but it's another if you try to make your hair conform to this style just because it's "on trend."

Newsflash: you don't have to force your hair to do something it doesn't want to! (And not everyone has to look like Serena van der Woodsen!)

Brit + Co

8. Millennial Pouf

Oof, how can we forget the millennial pouf? This was one of our go-to hairstyles that we swore we'd always wear. Little did we know how much we'd avoid it once we graduated from college.

It's not the most annoying style, but we're throwing this one in the "outdated" bag so we can't even pretend we're going to start wearing it again.

Want to know what else is "outdated?" Revisit the nail trends you shouldn't be wearing in 2025!

Letting more than a decade pass without updates can quickly leave a home feeling outdated. That was the case for this Pasadena home, which remained frozen in the '80s and ’90s — until Amanda Leigh and Taylor Hahn of the celebrity-loved design firm House of Rolison stepped in to beautifully renovate and reimagine it. Their goal? To lean into the home's French-country architecture and transform the dated and dysfunctional space into a modern, light-filled space with moody vibes, vintage pieces, and luxury materials.

See the before and after of this French-inspired Pasadena renovation!

THE BEFORE

Courtesy of House of Rolison

Prior to the renovation, the home was stuck in the past with a lime green exterior and a late 80s/early 90s design aesthetic, including dated flooring, cramped rooms, wall-to-wall carpeting, bulky kitchen cabinets and granite (granite!) countertops. Drumroll on the after....

THE AFTER

Gavin Cater

I'm in awe of this transformation. Amanda and Taylor enhanced the home’s original features, including the floor-to-ceiling windows, slate roof with beautifully patinated gutters and accents, and kept original lighting fixtures while adding a fresh coat of paint and modern landscaping. Gorgeous!

THE BEFORE: ENTRY AND LIVING ROOM

Courtesy of House of Rolison

Before diving into the renovation, take a look at the original living area and entryway. The space feels not just overdone, but also cold and uninviting. The bulky staircases (plural) dominate the entry, while the divider adds nothing to the warmth or flow of the space. The furniture feels stuck in another era, and that tiny rug? A total eyesore!

THE AFTER: LIVING AREA

Gavin Cater

The entry now is stunning, designed to make a statement with one staircase removed to create a charming seating nook and a more open, inviting flow into the cozy living space. The home now has 20-foot ceilings, an elegant formal living room topped with custom-stained cedar paneling, and a bespoke bar area showcasing beautifully restored red oak cabinetry.

Gavin Cater

Elegant furnishings with modern silhouettes and warm, earthy tones instantly elevate the home's aesthetic. The restored fireplace adds warmth and character to the room, while a well-proportioned rug enhances the cozy, inviting space.

THE BEFORE: KITCHEN

Courtesy of House of Rolison

My eyes! This kitchen is a time capsule of outdated design, from the heavy granite countertops to the awkward circular layout that feels cramped and closed off.

Gavin Cater

"We opened up the kitchen to create a much more spacious and functional layout," says Taylor. "One of the key changes was expanding the kitchen’s visual space by installing double islands to create more prep space and an inviting area for family to gather."

Gavin Cater

They also removed a wall that separated the kitchen from the dining area, which not only opened up the space but also allowed natural light to flood in from both sides of the house. "The wood and paint-grade cabinetry allowed for contrast, and served as the perfect canvas for Calacatta Viola marble and absolute black slabs. The matte black hardware we used throughout the cabinetry and railings added a modern touch," adds Amanda.

Gavin Cater

Amanda and Taylor revamped the '90s kitchen into a chic and design-forward space by adding a moody breakfast nook for the family to gather. Find more banquette inspiration here!

Gavin Cater

Another challenge was optimizing the natural light — some rooms had very little natural light while others had plenty, so they introduced skylights where it was lacking. "We maximized the layout, lighting, and use of space while adding crucial design factors to make the property stand out," says Taylor.

Gavin Cater

Striking a balance between light and dark, the dining room features a rich brown and black palette that enhances its moody, earthy aesthetic while beautifully framing the outdoor views.

Gavin Cater

"The defining highlight for us is how we were able to preserve the home’s original charm while modernizing it to meet the physical and aesthetic needs of a modern family," says Amanda. The design duo kept the architectural integrity intact, but enhanced the functionality and warmth.

Gavin Cater

Taylor and Amanda restored the fireplace to its original brick, "but not how you might think," says Taylor. "We went through multiple processes to come to the final product. First attempting to remove paint, then micro cementing the fireplace, and at the very end we wanted to have the warmth and beauty of used brick. So we had to source used brick to satisfy the color and size needs for our room and proceeded to install."

Gavin Cater

Marble and matte black hardware was also used in the bathrooms, creating a cohesive and luxurious feel throughout the home.

Gavin Cater

"We chose natural materials like warm oak wood, used brick, and natural stones to blend with the moldings and historic feel of the home," says Amanda. The soft goods complement these harder materials with natural linens and vintage style rugs.

Gavin Cater

Touches of nature are woven throughout the home, subtly appearing in the artwork and décor.

Gavin Cater

The adorable kids room is a clean canvas with neutral decor and a rich amber-colored rug.

Gavin Cater

The outdoors is just as stunning. The pair upgraded the pool tile to a cle rust brown tile to modernize and warm up the pool. "We take landscaping our homes very seriously, so when it came to this home we had to go all out," says Amanda. Grass, olive trees, ficus, vines and more create a serene environment for years to come.

Gavin Cater

"The idea was to create a connection between the interior and the surrounding landscape — bringing the outside in," adds Taylor. "The seamless integration of indoor-outdoor living and the design of the kitchen as the heart of the home really stand out."

Subscribe to our newsletter to shop more home decor inspiration!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations

The Whole Foods hot bar is a buffet of delicious possibilities. It’s truly packed with fresh, flavorful dishes that make grabbing a quick meal feel like a total treat! From perfectly-seasoned roasted veggies to indulgent comfort foods like meatloaf and cornbread, you’re never missing out on good eats when you stop by the Whole Foods hot bar. If you’re wondering which options are worth piling onto your plate, these 10 picks are the best of the best!

Scroll on to discover the 10 best finds at the Whole Foods hot bar for a tasty on-the-go meal!

Kaboompics / PEXELS

1. Rotisserie Chicken

Whole Foods’ rotisserie chicken is a staple you simply need to try. It’s juicy, flavorful, and perfectly-seasoned every single time! Some Whole Foods locations even give you a choice between lemon herb or garlic variations that add delicious depth of flavor. Plus, rotisserie chicken is always versatile – you can eat it on its own, shred it into salads, or pair it with any of the hot bar sides for a balanced, high-protein meal.

Foodie Factor / PEXELS

2. Tomato Basil Soup

Tomato Basil Soup is superior when it comes to comfort food, and Whole Foods’ recipe is no exception! It never fails to be rich, velvety, and packed with the perfect balance of sweetness from the tomatoes and freshness from the basil. It’s a fan-favorite because it pairs beautifully with everything from grilled cheese to pasta.

Public Domain Pictures / PEXELS

3. Roasted Brussels Sprouts

These aren’t the bland, mushy veggies you avoided as a kid. Whole Foods roasts their Brussels sprouts to crispy perfection, oftentimes serving them up with garlic, a balsamic glaze, or some Parmesan cheese! If you’re looking for nutritious, yet flavorful options from the Whole Foods hot bar, you’ve just gotta scoop up some of these sprouts and witness the magic for yourself.

FOX / PEXELS

4. Grilled Salmon

Whole Foods’ grilled salmon is a standout item on the hot bar because of its buttery texture and slightly-smoky char. It pairs exceptionally well with the aforementioned Brussels sprouts or even a grain-based side like quinoa!

Angela Khebou / PEXELS

5. Mac & Cheese

Whole Foods fans go nuts for their Mac & Cheese. It’s nothing but rich, creamy, and of course, loaded with cheese. It’s ooey and gooey, but typically, the top layer boasts a slight crispiness from baking. Yum. It makes the ultimate comfort food for picky kids and hungry adults alike!

Whole Foods

6. Classic Meatloaf

Don't knock meatloaf – especially Whole Foods’ meatloaf from the hot bar. This home-style dish is made with high-quality beef, flavorful seasonings, and a tangy tomato glaze that keeps you going back for more. And more! Shoppers love it so much because it brings back that nostalgia for a hearty, homemade dinner.

Whole Foods

7. Chicken Tikka Masala

This ready-to-eat Tikka Masala is so delicious. The chicken is always tender and absorbs the spicy sauce beautifully, making it a perfect dish when served over basmati rice. It’s a great way to enjoy Indian flavors without having to visit a restaurant (and pay restaurant prices).

Nadja M / PEXELS

8. Fried Rice

Whole Foods’ fried rice can’t be beat. Often made with fresh vegetables, scrambled eggs, and a touch of soy sauce for umami depth, it's a great side to scoop up for lunch or dinner.

Nano Erdozain / PEXELS

9. Baked Ziti

This comforting mix of al dente pasta, rich tomato sauce, gooey mozzarella, and ricotta for extra creaminess is one of the best items on Whole Foods’ hot bar. Cheese lovers, make way!

Valeria Boltneva / PEXELS

10. Nashville Hot Chicken

For those who can’t resist a little heat, the Nashville hot chicken at Whole Foods delivers a perfect balance of spice and crunch. Each bite is also slightly-sweet, so you’re going to get a balanced meal every time you stop by.

Subscribe to our newsletter to discover more amazing grocery finds!