5 Key Ways to Maximize Your Weekend Workout

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. 😉

Chocolate Mocha Martini

Take a sweet break from those busy fall weekdays with this decadent mocha martini that's made with Baileys Chocolate Liqueur, espresso, vodka, and simple syrup.

Fall Aperol Spritz

To craft this fall cocktail, you'll combine Aperol with pear juice, sparkling wine, cinnamon, and more – each ingredient works to bring forth those warm and cozy flavors you love!

Pomegranate Ginger Beer Cocktail

This cocktail is *so* fit for the season. It's delicately balanced with dry vermouth, pomegranate juice, orange bitters, and ginger beer to make a boozy play at seasonal flavors.

Butterscotch Bourbon Milk Punch

This sweet drink is sure to follow you through the fall and winter seasons, as it provides a warming sip with the addition of bourbon!

This festive cider packs quite a – you know – punch. You would never guess that it only has three ingredients!

Apple Pie Moonshine Hot Toddy

Five minutes is all it takes to whip up this warming cocktail that uses apple pie moonshine. One sip, and you'll be leaning into the fall vibes.

Pumpkin Spice Martini

Vodka, pumpkin spice liquor, pumpkin puree, vanilla and more join forces for a full-on dessert drink.

Pumpkin Head Punch

Mix lemon, spiced pumpkin butter, vodka, cinnamon, ginger beer, and a few more ingredients for this stunning, sparkling autumn punch.

For this drink, throw in some brown sugar, cinnamon, butter... wait... are these cookies we're talking about, or a favorite fall cocktail? (via Not Without Salt)

Good Morning Sunshine

Missing that summer sun already? Keep it shining all fall long with this unique bev that carries notes of coffee and orange juice. To make it, combine 1 part Sunshine Punch with 1 part cold brew coffee over ice. Stir it, then garnish the mix with a cinnamon stick and an orange slice.

Filthy Cherry Apple Punch

Grab your punch bowl, and prepare to please a crowd with this fall cocktail. You'll make a concoction with 750ml bourbon, 12 oz fresh-squeezed (store-bought's way easier) apple juice, 12 oz Filthy® Black Cherry Syrup, and 12 oz cider before garnishing with 2 red apples, cinnamon sticks, and a few Filthy® black cherries.

Sidral Sparkling Apple & Berry Refresher

This apple-berry combo couldn't be more of a fit for fall. To make it, combine .5 oz fresh lime juice, 2 slices of fresh ginger, and 6 blackberries into a shaker and muddle together. Then, add 1.5 oz unsweetened cranberry juice and 1 bottle of Sidral Mundet before shaking it all together. Optionally, add some vodka or gin to make it a complete fall cocktail!

Fall Margarita

Batch cocktails always win people over. To make this pitcher, you'll start by crafting your own fall simple syrup: boil 1 cup of water, then add 3 cinnamon sticks, ½ cup of brown sugar, ½ cup of sugar, and stir vigorously for about 2 minutes until sugar dissolves. Let cool. The rest of the recipe is simple: combine 9 oz Flecha Azul Blanco, 6 oz orange juice, 4 oz lime juice, and 2 oz of the fall simple syrup.

Hot Toddy

The ultimate warm-up drink, this hot toddy mixes plenty of lemon juice and honey into whiskey and adds nutmeg, cinnamon, and lemon slices.

Caramel Apple Martini

The ingredients for this fall cocktail are truly simple — apple schnapps, butterscotch schnapps, Baileys, and your choice of milk. Make a large amount to share at brunch!

Refreshing Persimmon Cocktail

Persimmon season begins in October, meaning it's the perfect time to mix together this drink made of persimmon puree, lime juice, creme de cassis, and Champagne.

Bourbon Salted Caramel Milkshake

If there's booze in it, it's a cocktail. No matter if it's in milkshake form!

Pumpkin Spice Espresso Martini

For the *pumpkin allspice syrup:

1. Boil 2 cups of water with 1 tbsp pumpkin spice on high for 5 to 7 minutes. Reduce to a simmer for 5 minutes and remove from the stovetop.
2. In a jar or bowl, measure out the reduced liquid, it will be less than 2 cups because of evaporation during the boiling process.
3. Measure out the same quantity in sugar for a 1:1 ratio, and add the sugar to the pumpkin spice liquid. Mix until dissolved, and keep in the fridge for up to 3 weeks.

For the **coffee concentrate:

1. Mix 1 cup of cold brew (or store-bought iced coffee) and mix with 1 tbsp instant espresso powder.

Mundet Appletini

Get a sip full of harvest flavors by mixing up this martini: first, vigorously shake 1.5 oz vodka over ice for 10 seconds and strain it into a chilled glass. Then you'll top things off with cold Sidral Mundet Green Apple soda and an apple slice. Fresh!

Apple, Pear + Gin Cocktail

Juice two pears and an apple together. Add honey, lemon juice, and soda water, garnish with rosemary, and voila! That was easy.

Regent's Punch

Pineapple meets a new season when it's mixed with orange, nutmeg, and — an unlikely addition — green tea. Don't forget the cranberries on top!

Proper Apple Pie Martini

To make this pie-inspired martini, shake 2 oz Proper No. Twelve Irish Apple with 2 oz of Irish cream liqueur in a shaker with ice and a dash of cinnamon. Once shaken, strain into a martini glass rimmed with crushed graham cracker. Get ready for dessert in a drink!

Sparkling Fig Cocktail

Made with fresh figs, vodka, and Champagne, this sparkling cocktail is quite the refreshing nod to harvest season.

Brandy Apple Cider Slush

Mix some frozen apple cider with brandy, and top it off with hard apple cider (or sparkling water) for a frozen fall cocktail. Gotta love an adult slushy.

Sleepy Hollow Cocktail

Mix pomegranate juice with tequila, bitters, cinnamon, rosemary-infused orange honey simple syrup and top it off with sparkling water and a smoking sprig of rosemary to create this Halloween-ready brew.

Boozy Pumpkin White Hot Chocolate

We like to celebrate all the possible ways to add pumpkin to our drinks. Our favorite method is through this white hot chocolate.

Sidral Mundet Crisp Mezcalrita

This seasonal take on a margarita will provide fun times and fall vibes. First, rim a glass with brown sugar and cinnamon. To the glass, add 1 bottle of Sidral Mundet, 2 oz of mezcal, and 2 oz of triple sec. Add a squeeze of lemon and ice before mixing it together. Finally, garnish with a star anise piece!

Cider Jack Cocktail

Friends forever: hard cider and apple jack liqueur.

Tequila Vanilla Sour

Indulge in a fancy fall cocktail by following this recipe: shake 1.5 oz Dulce Vida Anejo Tequila, .5 oz Licor 43, .5oz vanilla liqueur, 1 oz lemon juice, .5 oz agave, and 1oz egg whites together before straining into a sour glass!

Vanilla Chai White Russian

A chai tea simple syrup made with chai tea, honey, and vanilla extract is added to a classic white Russian for this autumnal spiced cocktail.

Apple Mule

Make a twist on your go-to mule with this seasonal offering. Over ice, combine 1.5 oz Proper No. Twelve Irish Apple and 3 oz of ginger beer. From there, garnish with a lime wedge for a special touch!

Negroni Upgrade

Let this smooth cocktail engage your senses with each sip.

Ingredients

1.5 oz Aviation American Gin

0.75 oz Bitter Aperitivo Liqueur

0.75 oz Sweet Vermouth

Orange Twist

Combine all ingredients into mixing glass with Ice. Stir, then strain into Rocks glass with Ice. Garnish with Orange Twist.

NY Juniper Sour

Give your taste buds a jolt with this amazing cocktail.

Ingredients

1.5 oz Aviation American Gin

1 oz Lemon Juice

0.75 oz Ginger Syrup

Top with Red Wine

Combine all ingredients except Red Wine into cocktail shaker with Ice. Shake, then strain into Rocks glass with Ice. Carefully top with Red Wine.

Tom Collins

Keep everything easygoing with a Tom Collins. (via Aviation American Gin)

Ingredients

1.5 oz Aviation American Gin

1 oz Lemon Juice

0.75 oz Simple Syrup

Top with 2 oz Club Soda

Combine all ingredients except Club Soda into cocktail shaker with Ice. Shake, then strain into Collins glass filled with Ice. Top with Club Soda and garnish with Lemon Slice.

Gin Espresso Martini

When you combine nutmeg, espresso and Aviation American Gin, you're bound to fall in love with a Gin Espresso Martini. (via Aviation American Gin)

Ingredients

1.5 oz Aviation American Gin

0.75 oz Coffee Liqueur

0.75 oz Espresso

0.5 oz Simple Syrup (optional)

Coffee Beans or Nutmeg

Combine all ingredients into cocktail shaker with Ice. Shake, then strain into chilled Martini glass. Garnish with 3 Coffee Beans or grated Nutmeg.

Caramel Martini

We're entering sweet territory with this scrumptious drink! It's like drinking a dessert instead of hearing your fork scrape a ceramic dish. All you need are Vodka, Irish and heavy creams, caramel syrup, and brown sugar. The best part about this drink are the soft caramel candies you can use as a garnish!

Honey Bee Cocktail

Your fall cocktails should be as sweet as they are warm and spicy like SirDavis's Honey Bee Cocktail. The ingredients and instructions are simple so you'll be sipping on this delectable drink in no time!

Ingredients

2 oz of SirDavis American Whisky

.75 oz of Lemon Juice

.50 oz of Honey Syrup

Garnish

Honeycomb or Lemon Twist

*To make honey syrup, add 2 parts honey and 1 part water into a small saucepan over medium heat. Stir until the honey is dissolved. Allow to cool and transfer to an airtight container.

S'Mores Martini

The upcoming bonfire party you're attending needs a ton of tasty camping foodand one of the sweetest fall cocktails anyone has ever tasted. With ingredients like Marshmallow Vodka, Kahlua, and Chocolate Syrup, you may find that you don't need to eat S'mores after all!