30 Health Apps to Keep Your Resolutions Beyond January

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. 😉

The Most Shocking Snubs & Surprises Of The 2025 Golden Globes Nominations

To no one's surprise, The Bear led amongst its competition with 5 nominations, followed closely by four nominations for both Shōgun and Only Murders in the Building. And Selena Gomez's Emilia Pérez got 10 nominations!

Some notable snubs of this year's Golden Globes include leaving Wicked's Jon M. Chu and Dune 2's Denis Villeneuve out of the director category (which baffles me even more after Greta Gerwig's Barbie snub at the Oscars), Sing Sing in the screenplay category, and Saoirse Ronan in the acting categories even though the Oscar-nominated actress was in both The Outrun and Blitz!

As far as surprises go, September 5 is nominated for Best Picture, despite the fact it hasn't been released yet. And, okay I know Wicked already announced they'd be submitting Cynthia Erivo for a lead actress and Ariana Grande for supporting, but my group chats STILL can't believe it! Also Zendaya being nominated in lead actress in a comedy/musical for Challengers...since when is Challengers a comedy?!

Golden Globe Nominations For Movies

Best Motion Picture – Drama

• The Brutalist
• A Complete Unknown
• Conclave
• Dune: Part Two
• Nickel Boys
• September 5

Best Motion Picture – Musical or Comedy

• Anora
• Challengers
• Emilia Pérez
• A Real Pain
• The Substance
• Wicked

Best Motion Picture – Animated

• Flow
• Inside Out 2
• Memoir of a Snail
• Moana 2
• Wallace & Gromit: Vengeance Most Fowl
• The Wild Robot

Cinematic and Box Office Achievement

• Alien: Romulus
• Beetlejuice Beetlejuice
• Deadpool & Wolverine
• Gladiator II
• Inside Out 2
• Twisters
• Wicked
• The Wild Robot

Best Motion Picture – Non-English Language

• All We Imagine as Light (India)
• Emilia Pérez (France)
• The Girl with the Needle (Denmark)
• I’m Still Here (Brazil)
• The Seed of the Sacred Fig (Germany)
• Vermiglio (Italy)

Best Performance by a Female Actor in a Motion Picture – Drama

• Pamela Anderson for The Last Showgirl
• Angelina Jolie for Maria
• Nicole Kidman for Babygirl
• Tilda Swinton for The Room Next Door
• Fernanda Torres for I’m Still Here
• Kate Winslet for Lee

Best Performance by a Male Actor in a Motion Picture – Drama

• Adrien Brody for The Brutalist
• Timothée Chalamet for A Complete Unknown
• Daniel Craig for Queer
• Colman Domingo for Sing Sing
• Ralph Fiennes for Conclave
• Sebastian Stan for The Apprentice

Best Performance by a Female Actor in a Motion Picture – Musical or Comedy

• Amy Adams for Nightbitch
• Cynthia Erivo for Wicked
• Karla Sofía Gascón for Emilia Pérez
• Mikey Madison for Anora
• Demi Moore for The Substance
• Zendaya for Challengers

Best Performance by a Male Actor in a Motion Picture – Musical or Comedy

• Jesse Eisenberg for A Real Pain
• Hugh Grant for Heretic
• Gabriel LaBelle for Saturday Night
• Jesse Plemons for Kinds of Kindness
• Glen Powell for Hit Man
• Sebastian Stan for A Different Man

Best Performance by a Female Actor in a Supporting Role

Selena Gomez for Emilia Pérez
Ariana Grande for Wicked
Felicity Jones for The Brutalist
Margaret Qualley for The Substance
Isabella Rossellini for Conclave
Zoe Saldaña for Emilia Pérez

Best Performance by a Male Actor in a Supporting Role

Yura Borisov for Anora
Kieran Culkin for A Real Pain
Edward Norton for A Complete Unknown
Guy Pearce for The Brutalist
Jeremy Strong for The Apprentice
Denzel Washington for Gladiator II

Best Director

• Jacques Audiard for Emilia Pérez
• Sean Baker for Anora
• Edward Berger for Conclave
• Brady Corbet for The Brutalist
• Coralie Fargeat for The Substance
• Payal Kapadia for All We Imagine as Light

Best Screenplay

• Emilia Pérez
• Anora
• The Brutalist
• A Real Pain
• The Substance
• Conclave

Best Original Score

• Conclave
• The Brutalist
• The Wild Robot
• Emilia Pérez
• Challengers
• Dune: Part Two

Best Original Song

“Beautiful That Way” forThe Last Showgirl
“Compress / Repress” for Challengers
“El Mal” for Emilia Pérez
“Forbidden Road” for Better Man
“Kiss The Sky” for The Wild Robot
“Mi Camino" for Emilia Pérez

TV Show Golden Globe Nominations For 2025

Best Television Series – Drama

• The Day of the Jackal
• The Diplomat
• Mr. and Mrs. Smith
• Shōgun
• Slow Horses
• Squid Game

Best Television Series – Musical or Comedy

• Abbott Elementary
• The Bear
• The Gentlemen
• Hacks
• Nobody Wants This
• Only Murders in the Building

Best Television Limited Series, Anthology Series, or Motion Picture Made for Television

• Baby Reindeer
• Disclaimer
• Monsters: The Lyle and Erik Menendez Story
• The Penguin
• Ripley
• True Detective: Night Country

Best Performance by a Female Actor in a Television Series – Drama

• Kathy Bates for Matlock
• Emma D’Arcy for House of the Dragon
• Maya Erskine for Mr. and Mrs. Smith
• Keira Knightley for Black Doves
• Keri Russell for The Diplomat
• Anna Sawai for Shōgun

Best Performance by a Male Actor in a Television Series – Drama

• Donald Glover for Mr. and Mrs. Smith
• Jake Gyllenhaal for Presumed Innocent
• Gary Oldman for Slow Horses
• Eddie Redmayne for The Day of the Jackal
• Hiroyuki Sanada for Shōgun
• Billy Bob Thornton for Landman

Best Performance by a Female Actor in a Television Series – Musical or Comedy

• Kristen Bell for Nobody Wants This
• Quinta Brunson for Abbott Elementary
• Ayo Edebiri for The Bear
• Selena Gomez for Only Murders in the Building
• Kathryn Hahn for Agatha All Along
• Jean Smart for Hacks

Best Performance by a Male Actor in a Television Series – Musical or Comedy

• Adam Brody for Nobody Wants This
  
• Ted Danson for A Man on the Inside
• Steve Martin for Only Murders in the Building
• Jason Segel for Shrinking
• Martin Short for Only Murders in the Building
• Jeremy Allen White for The Bear

Best Performance by a Female Actor in a Limited Series, Anthology Series, or a Motion Picture Made for Television

• Cate Blanchett for Disclaimer
• Jodie Foster for True Detective: Night Country
• Cristin Milioti for The Penguin
• Sofía Vergara for Griselda
• Naomi Watts for Feud: Capote vs. the Swans
• Kate Winslet for The Regime

Best Performance by a Male Actor in a Limited Series, Anthology Series or a Motion Picture Made for Television

• Colin Farrell for The Penguin
• Richard Gadd for Baby Reindeer
• Kevin Kline for Disclaimer
• Cooper Koch for Monsters: The Lyle and Erik Menendez Story
• Ewan Mcgregor for A Gentleman in Moscow
• Andrew Scott for Ripley

Best Performance by a Female Actor in a Supporting Role

• Liza Colón-Zayas for The Bear
• Hannah Einbinder for Hacks
• Dakota Fanning for Ripley
• Jessica Gunning for Baby Reindeer
• Allison Janney for The Diplomat
• Kali Reis for True Detective: Night Country

Best Performance by a Male Actor in a Supporting Role

• Tadanobu Asano for Shōgun
• Javier Bardem for Monsters: The Lyle and Erik Menendez Story
• Harrison Ford for Shrinking
• Jack Lowden for Slow Horses
• Diego Luna for La Máquina
• Ebon Moss-Bachrach for The Bear

Best Performance in Stand-Up Comedy on Television

• Jamie Foxx for Jamie Foxx: What Had Happened Was
• Nikki Glaser for Nikki Glaser: Someday You’ll Die
• Seth Meyers for Seth Meyers: Dad Man Walking
• Adam Sandler for Adam Sandler: Love You
• Ali Wong for Ali Wong: Single Lady
• Ramy Youssef for Ramy Youssef: More Feelings