The Future of Fitness Is On-the-Go Workouts

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.”

Overrated Prices

1. Olaplex No. 7 Bonding Oil

This is one of those hair products where the formula actually works well. I loved how silky it felt on my hands and it provided my hair with amazing shine. However, I also receive the same effect from Carol's Daughter Goddess Strength 7 Oil Blend... without dishing out $30.

My hair's not super picky about oils I use, so I personally don't feel like I need to spend a certain amount just because one brand name is more popular than another.

2. Briogeo Don't Despair, Repair! Super Moisture Conditioner

I purchased this conditioner and fell in love with how soft it made my hair. All it took was two dime size amounts worked into my strands for my hair to let me know it truly appreciated it. The problem is that it costs $39.00! It was definitely a splurge at the time I bought it, but I can't see myself spending that amount every other month.

My alternative is 4U by Tia Moisturizing Conditioner.

Overrated Performance

3. dae Mirage Mist Leave-In Conditioner

This leave-in conditioner left me wanting more because my hair absolutely hated it. It's meant for all hair types, but it just didn't do anything for mine. Instead of reducing frizz and dryness, my hair actually felt hard after using it. Before you think it was user error, I purposely didn't put anything else on my hair after washing it.

I don't think I need to say it, but my little test resulted in this being tossed in the trash. I'll just stick to my 4U by Tia Curl Refresher Mist Hair Spray if I want an extra boost of hydration and shine.

4. Wavytalk Professional Hair Dryer With Diffuser

This is going to be controversial because I've been talking about spending too much money on styling and conditioning products, but I actually prefer the T3 Aire 360 Multi-Styler & Blowout System over this. I have thick natural hair that felt like it was being yanked whenever I used this dryer's comb attachment. I've experienced postpartum hair loss so I'd like to keep as many strands on my head as possible.

Personally, the T3 Aire Multi-Styler & Blowout System cuts my drying time in half while also providing a soothing experience.

Overrated Fragrance — Yes, I'm Serious

5. Briogeo Scalp Revival Charcoal + Coconut Oil Micro-Exfoliation Shampoo

Am I being picky about something like fragrance? Why yes, I am. I'm fully aware that I have allergies and asthma so it doesn't take much for something to trigger an itchy nose or claustrophobic airwaves. Also, at this point I know I probably should just stay away from Briogeo as a whole.

I digress... I tried this shampoo and should've known better than to use something that reminds me of the charcoal face wash I use sometimes. It also smells like it which is a huge turn-off for me. Hard pass on this!

6. Gisou Honey Infused Hair Perfume — Floral Edition

I think a part of me liked wasting money last year because this hair perfume gave me the ick last year. I don't even like floral scents so I'm not sure why I decided this purchase would be a great idea. I'm sure someone will love the blend of honey, wild rose, and vanilla, but I did not.