How to Update Last Year’s Sports Bras With Motivational Sayings

Brümate 40-Ounce Era Tumbler in Hibiscus Floral

Reimagined in two playful patterns for spring, the Era tumbler is undeniably luxe when you measure it up against other popular water bottles. Its "totally leakproof" claims actually live up to the hype, thanks to a unique locking feature on the lid. It easily glides into most cup holders, too, since the tumbler is tapered at the bottom. Plus, this insulated baby's gonna keep your drink cold for hours!

Vitality Cloud II Mini Halter Bra in Hibiscus Mix

Shoppable in the same adorable floral pattern, Vitality popped off with this halter-style sports bra (alongside leggings and shorts) so you can coordinate with your new tumbler and feel oh-so cute!

Brümate 40-Ounce Era Tumbler in Pear Gingham

The 40-ounce Era is also available in this stunning pear-green gingham pattern, which reminds us of all the outdoor picnics we'll be embarking on this season. Luckily, this piece's design is warm weather-friendly, since the insulation keeps ice cold for literally over 24 hours. Score!

Vitality Cloud II Babydoll Dress in Pear Gingham

You can snag the exact same pattern from Vitality in several different workout-ready pieces, but we're absolutely swooning over this babydoll dress. It's nicely secured with plenty of coverage underneath, thanks to the built-in romper. It also boasts Vitality's "marshmallow-soft, ultra-stretchy" Cloud II fabric for added comfort!

Brümate 30-Ounce Era Tumbler in Capri Gingham

Gingham is clearly a go-to this season – dotted in the same adorable checks, this smaller iteration of Brümate's Era tumbler (30 ounces) stuns in a serene blue.

Brümate 30-Ounce Era Tumbler in Capri Floral

Shop the same piece in a more floral colorway! What we love most about the Brümate Era is the handle is truly sturdy – other popular tumblers and bottles we've tried can't quite say the same, breaking after mere months of use.

Vitality Cloud II Volley Short in Capri Floral

The blue floral print looks especially show-stopping on Vitality's biker shorts that seamlessly snatch your waist in without being too restricting.

Brümate 26-Ounce MultiShaker in Pear Gingham

Gym girls: you can't miss this shaker bottle! It's fitted with a unique built-in agitator that blends pre-workout powders, protein, and other supplements without any clumps. It can be rare to find an insulated shaker out there, and the leakproof lid on this 26-ounce cutie really seals the deal.

Brümate 15-Ounce Müv Mug in Hibiscus Floral

For more relaxed sipping sessions, this insulated, leakproof mug is simply perfect for hot teas, hot chocolate, or any other drink of your choice – spring cocktails, anyone?!

Vitality Cloud II Pant in Hibiscus Floral

These floral leggings truly make a statement and will undoubtedly boost your workouts with biiig springtime energy.

Brümate Hopsulator Slim in Capri Gingham

This next piece is a true no-brainer for the warmer months. Meant to suit 12-ounce slim cans (think seltzers, canned cocktails, and more), it helps keep the contents of whatever you're sipping on as cold as can be!

Vitality Grid Jacket in Oat

When you need an easy springtime layering piece, reach for this super-soft jacket. It features plenty of stretch to keep you comfy all day long, plus has several different discreet pockets for your on-the-go essentials!

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.”

What is 'Good American Family' about?

Only four episodes of the dramatization, starring Ellen Pompeo as Kristine Barnett, Mark Duplass as Michael Barnett, and Imogen Faith Reid as Natalia Grace, have come out thus far, with the fifth being released on Wednesday, April 9.

It follows the Barnetts, a family from Indiana, who adopted Natalia Grace, a Ukrainian orphan with dwarfism, in 2010. Natalia, whose birth certificate said she was born in 2003, was thought to be about 6 years old at the time, but the Barnetts eventually accused her of lying about her age and terrorizing their family.

What happened with Natalia Grace and the Barnetts in real life?

After adopting her, Kristine and Michael Barnett alleged that Natalia had traits that suggested she wasn't a child, such as adult teeth and body hair. Plus, Natalia was accused of standing at the end of Kristine and Michael's bed with a knife, trying to poison Kristine's coffee, and attempting to push Kristine into an electric fence.

So, in 2012, the Barnetts petitioned the court to have Natalia's birth date changed from 2003 to 1989. This made her legally 22 years old, and Natalia was put in her own Lafayette apartment. At the same time, the Barnett family cut contact with her and moved to Canada in order to pursue their biological son Jacob's education.

"I didn't understand why I was alone. I just knew I had this instinct in me to push and survive. All I was told was, 'You're 22 now. Whenever somebody asks you what your age is, you say you're 22 and you tried to murder your family.' I was taught to lie," Natalia told People earlier this year.

What happened with Natalia Grace and the Mans?

Natalia befriended a neighbor, Cynthia Mans, after she began living alone as a child. Cynthia and her pastor husband, Antwon, had 10 children and ultimately invited Natalia to live with them.

The Mans then worked to obtain Natalia's guardianship, but this meant her prior age-change order would need to be vacated via more court petitions. Following DNA analyses and medical examinations, which reportedly proved Natalia was 22 years old at the time and, therefore, a child when the Barnetts moved to Canada, Natalia's birthdate was changed back to 2003, and in 2023, the Mans finally adopted her.

The same year, public interest in Natalia's adoption story skyrocketed due to the docuseries The Curious Case of Natalia Grace. She got a chance to speak out about the allegations against her during the series' second season, but by the end, Antwon and Cynthia Mans surprisingly echoed the concerns of Natalia's past adoptive parents, saying she'd become "the enemy of the house."

Season 3 of The Curious Case of Natalia Grace expanded on why Natalia wound up leaving the Mans family at the tail end of 2023. She accused them of being controlling, and a UK man she met online named Neil claimed they were financially exploiting her.

Natalia proceeded to leave Nashville, where the Mans family had relocated, and get on a plane with Nicole DePaul, a woman who'd tried to adopt her in 2009. Neil reportedly helped concoct the plan.

Is Natalia Grace still with the DePaul family?

Today, Natalia lives in upstate New York with Nicole DePaul and her husband, Vince, who both have dwarfism. In an interview with People, Nicole detailed, "At first, it was bumpy because the Mans were still involved. They were calling Natalia constantly and trying to wheel her back in."

How is Natalia Grace now?

She has been diagnosed with multiple conditions, including anxiety, PTSD, ADHD, and reactive attachment disorder. In January, Natalia was learning how to drive and studying for her GED with the goal of becoming a teacher. She also expressed her desire to get married and have kids.