Everything You Need to Know to Nail Your First Spin Class

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. 😉

Brit + Co's "Gilmore Girls" Guide To Washington, Connecticut

Once you get to Washington, there are tons of locations you can visit and activities you can partake in to make you feel like you're in Stars Hollow. It's fairly simple to get to Washington — you can drive right into town if you're taking a car, but there are also two train stations that are around a 20-minute taxi drive from town.

There are actually five villages within Washington — Washington Green, Washington Depot, New Preston, Marbledale, and Woodville — with different aspects of the Gilmore Girls experience. You can go pumpkin and apple picking and explore Hopkins Vineyard's Annual Wine & Cheese Market. If you're into outdoor activities, go for a hike on one of the trails or go for a bike ride. Whatever you choose to do, you won't be disappointed with the scenery — U.S. News named Washington one of the best small towns to see fall foliage!

Where To Stay In Washington, Connecticut

We're pretty sure that if you're taking a Gilmore Girls trip to Washington, Connecticut, that you'll want to stay in the Mayflower Inn & Spa. Sherman-Palladino says that her stay in the inn, and in town, inspired the concept of the show and the environment she wanted to create, so this is a surefire way to get in the Gilmore Girls spirit.

If you want something more akin to Lorelai and Rory's home, you can check out some AirBnb's around town like this sunny Colonial homefor a more homey and private experience. This house offers lake access, an indoor fireplace, and a private patio for the whole family.

Hopkins Inn is another great option that will let you kick up your feet and relax. It sits right on the north shore of Lake Waramaug, and it has been hosting guests since 1847. During warmer months, you can check out the Hopkins Inn beach but when temps drop during the fall, the grounds are a great place to check out the fall foliage.

What To Do In Washington, Connecticut

Along with town sites like the Henry David Thoreau Bridge or Hidden Valley Preserve that look beautiful during the fall, you can also do some shopping for unique accessories at stores like J. Seitz & Co. that Lorelai would love, and colorful stationery at D.K. Schulman Design that would get Rory's stamp of approval.

If you want to really feel like you're in the middle of Stars Hollow, take a walk around the Washington Green Historic District to see the town's colonial architecture, the First Congregational Church Meetinghouse, and the Gunn Historical Museum for a dose of history. Similar to Stars Hollow's town square, the Green is the center for a lot of the events in Washington. You can check out festivals and fairs, or bring a picnic lunch like the characters do in "A-Tisket, A-Tasket" (although you won't have to bid on anyone to win their company).

It wouldn't be a Gilmore Girls trip without a visit to the local bookstore, and the Hickory Stick Bookshop is one of the best places in Washington, Connecticut, to check out both books and stationery. The store has been around for 60 years, and it even has a “Rory Reads Book List.”

Gilmore Girls combines a local diner and hardware store into Luke's (since he turned his father's hardware store into the diner), but in Washington, you can visit both! Check out the Washington Supply Company before eating at Marty’s Café or The Po Café (more on those later), and get your family together for a mini town hall meeting at the Bryan Memorial Town Hall.

For a glimpse at a real-life Doose's Market, visit Washington Food Market, which is the only full-service grocery store in town. It's been in the same location for more than 100 years and is a family-run business, which we love. Keep your eyes peeled for Dean stocking the shelves while you get some Gilmore-approved food.

Where To Eat And Drink In Washington, Connecticut

We're pretty sure that the most important thing you could consume on a Gilmore Girls weekend is coffee. Good thing there are multiple options! Grab a cup of your favorite caffeinated beverage at The Smithy, Marty’s Café, or The Po Café (or grab a cup from all three). If you decide not to order breakfast, stop into The Pantry for a pastry.

Just like Lorelai and Rory often stop into Luke's, get your fill of burgers, desserts, and pastries from restaurants like the G.W. Tavern, which will hold you over until you can make some Gilmore Girls recipes of your own.

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