This Is The Thing You’re Probably Forgetting to Do When You Work Out

Michelle Wallace
Feb 16, 2018

Everyone knows that working out is the best way to get stronger, build endurance, improve your posture, and boost your mental health, among myriad other benefits. As you reach for your fitness goals, though, it’s easy to focus only on the active part of building muscle. But the other half of training is rest, which is arguably the most important thing you can do for yourself between those intense training sessions. Both sleep and time away from the gym are necessary to recover from workouts and build the strength you need to consistently train hard. We talked to an expert to get the lowdown on the importance of rest and recovery in any workout regimen.

Workouts cause microscopic damage to the muscle fibers, and we need periods of rest to allow time for our bodies to repair this damage and prepare our muscles to work even harder the next time around. Albert Salopek, LAc, ATC, CMT, an athletic trainer and licensed acupuncturist who works with athletes, emphasizes just how important rest and recovery are. “You can’t train hard, day after day, if your body is not recovered,” he cautions. “During a workout, your muscles begin to break down… During rest is when the body starts to repair and rebuild the broken-down structures and refill your glycogen stores,” Salopek explains. Without sleep and down time worked into your training schedule, Salopek cautions, “your muscle tissue will be constantly broken down, which will lead not only to fatigue but will most likely end with an injury.”

Properly fueling your body after your workout goes hand-in-hand with rest. During a workout, your body depletes the glycogen (simple carbs) stores to power you through your workout. “You have a 30-minute window, post-exercise, when the body is most optimally able to restore that used-up glycogen. It is also important to provide the body with the necessary tools to start the rebuilding of broken-down muscle tissue with protein.”

Overtraining happens when you slog to the gym day after day with no rest days, or don’t get enough sleep or proper nutrition over time. Slipping up occasionally is fine, but when you fall into chronic overtraining, you’ll start losing the benefits of working out. According to Salopek, signs of chronic overtraining include “persistent muscle soreness, elevated resting heart rate, increased incidence of injury, irritability, depression, loss of motivation, insomnia, decreased appetite, and weight loss.”

“If you improve the recovery process, you will [benefit more] from your training,” says Salopek. “You can’t just grab your shoes and get moving. Training is more like a fine-tuned recipe. As long as your recipe is on point, your progress and accomplishments will follow.” To get the most out of your workouts and to feel energized and optimistic as you go about your life, make sure that you fuel properly after your workouts, get a full night’s sleep every night, and take two days off from working out a week. Work in a full week or two of rest every few months to make sure you’re giving your body what it needs to recover.

How do you like to recover from workouts? Let us know @BritandCo!

(Photo via Getty)

Why We Lose Flexibility As We Age — And How to Get It Back

Even if you weren’t exactly in line for the Olympic gymnastics team as a kid (another reason Simone Biles is so impressive, honestly), chances are, you look back on those days as ones of your peak flexibility. Like running, remembering things, and making new friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here’s why you lose your bendiness — and how to get it back.


Why Your Flexibility Stalls

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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.

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“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

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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.”

Brit + Co

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.”

Brit + Co

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.”

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine — especially if you work at a desk! You might never get your legs behind your head, but your older self will thank you for it. Check out The Best Time to Stretch During Your Workout for more!

Lead image via Brit + Co.

This post has been updated.

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Your December Horoscope Is Extra Merry For These 4 Signs!

As we enter December, we enter a month filled with new possibilities and discoveries, thanks to Sagittarius Season. This cosmic period encourages us to be open-minded, adventurous, and focused on expanding our horizons — what better energy to carry through the holidays? However, don’t expect everything to go smoothly. Mercury is in retrograde throughout the month, allowing us to reflect on past decisions, revisit old conversations, and untangle any lingering doubts.

But don’t worry — there are silver linings ahead! The Universe supports us in finding our way forward, helping us piece together a path that aligns with our true intentions. Ready to see what the stars have in store? Keep reading for detailed insights into your Sun, moon, and rising signs, and prepare to make the most of December’s cosmic twists and turns.

Read to get your exciting December horoscope for 2024!

​Key Dates For Sagittarius Season In December 2024

  • 12/1 New Moon in Sagittarius
  • 12/6 Mars Retrograde
  • 12/7 Venus enters Aquarius
  • 12/15 Full Moon in Gemini, Mercury Direct
  • 12/21 Sun enters Capricorn
  • 12/29 Chiron Direct

​What To Expect In Your December Horoscope For 2024

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The month begins with a magical New Moon in Sagittarius on December 1, perfectly aligning with the heart of the Scorpion star Antares. This cosmic event is primed for manifestation, offering us the energy to overcome obstacles. While Mercury retrograde continues its backspin until mid-month, this New Moon will complement the retrograde's reflective nature. You can use this time to create vision boards, journal your wishes, or meditate on areas where you've been looking for answers. This lunation will help illuminate blind spots and provide the clarity you need moving forward.

Be patient—your ideas may not take form immediately but will unfold later this month. Trust the process, and hold firm to your vision.

As we move into December 6, Mars will retrograde in Leo, inviting us to hit the brakes and reassess how we use our energy, particularly in love, creativity, and career. This retrograde will last until February 23, 2025, so take this opportunity to reflect on your passion projects, relationships, and personal goals. Rather than pushing ahead, take a step back, strategize, and refine your approach.

On December 7, Venus enters the electric sign of Aquarius, bringing a fresh, unconventional vibe to our relationship. Love feels more exciting and spontaneous during this time, perfect for embracing new forms of connection or exploring unique romantic experiences. Whether through group activities, online communities, or quirky encounters, Venus in Aquarius encourages us to keep things fun and unpredictable.

The Full Moon in Gemini on December 15 will bring a flood of emotions, especially around communication. This lunation makes a dreamy aspect to Neptune, making it a perfect time for creative expression—whether through writing, art, or other forms of imaginative work. However, be mindful of confusing or exaggerated exchanges. If you feel unsure, trust your intuition, but avoid making major emotional decisions. On the same day, Mercury goes direct, bringing much-needed clarity to areas that have felt stalled. Communications, travel plans, and crucial discussions will flow more smoothly, allowing you to make headway on projects or clear up lingering misunderstandings.

The Sun moves into Capricorn on December 21, shifting towards focus and ambition. This transit will bring a surge of energy to tackle work, career, and personal goals. However, the holidays may bring extra stress, especially around family dynamics. Remember to give yourself grace and be patient with your progress. You're moving toward your goals one step at a time.

Finally, December closes with Chiron Direct on December 29, signaling a time to accelerate your healing journey. This cosmic shift asks you to reflect on your growth over the past year and make strides toward emotional healing. As you spend time with family and loved ones, use this moment to restore and rejuvenate. Self-care practices, journaling, and honest conversations will help you move forward with a deeper sense of self-acceptance.

​Which Zodiac Signs Will Be Lucky This December 2024?

December is shaping up to be an auspicious month for Sagittarius, Aquarius, Leo, and Libra. For Sagittarius, the central theme is personal growth and new beginnings, as the New Moon in your sign sets the stage for new opportunities, empowering you to take bold steps toward your dreams. Aquarius will also shine with Venus in your sign, boosting your confidence, creativity, and charm — perfect for attracting positive attention and aligning with your long-term goals. Leo, with its focus on self-love and creative pursuits, will find joy in romantic connections and social endeavors, bringing new energy and excitement into your life. Finally, Libra’s month is filled with fun and collaboration, as Venus enhances your love life and social sphere, while the New Moon brings opportunities to communicate and expand your horizons. With a blend of personal and social growth, these four signs are set for a month of luck, transformation, and fresh opportunities. Read below for your sun, moon, and rising December 2024 horoscope.

​Read Your Sun, Moon, & Rising Signs For Your December Horoscope

Aries (March 21 – April 20)

Theme: Prioritize Your Dream

Spread your wings and fly, Aries. The New Moon in Sagittarius encourages you to analyze your personal beliefs. Set a course by learning something new, traveling, or launching your dream project. This is a powerful time to set long-term goals related to growth and discovery. Mars retrograde may slow your creative or romantic pursuits, urging you to reassess your passions and how you express them. For these next couple of months, take this opportunity to review your desires and focus on what truly lights you up — we believe in you! It's time to step out of your comfort zone and claim your place within the groups, as Venus in Aquarius brings exciting connections, making this a great time to nurture friendships and collaborative projects. Mid-month, the Full Moon in Gemini illuminates communication, revealing areas where you need clarity or resolution. Clear the air and allow your heart to lead your discussion. By month's end, your confidence will be tested as the Sun moves into Capricorn, and career and public goals take center stage, inspiring you to take strategic action in your professional life. As you learn to believe in your ability to lead your life, professionally or personally, you'll gain confidence and clarity regarding your next steps.

Taurus (April 21 – May 21)

Theme: Step Out of Your Comfort Zone

It's time to be "comfortably uncomfortable," Taurus. This month attracts transformation and inner review. The New Moon in Sagittarius nudges you to look deeper into matters such as shared resources, intimacy, and vulnerability. This lunation will allow you to truly feel alive again after living on auto-pilot. Or doom-scrolling on social media, wondering about your life's possibilities. What do you want? You can plant a seed of intention regarding your desires and face your fears to make room for the Universe to give your wishes. It's a potent time for letting go of old patterns and welcoming change. These next several weeks may be challenging involving home or with family as the Mars retrograde impacts your emotional security and living situation. Avoid sweeping issues under the rug. Talk it out and find a solution. On the flip side, the love planet Venus lights up your career sector and public life. You're radiant and will attract new opportunities and recognition as you believe in your vision--you got this! By mid-month, the Full Moon in Gemini powers up your finances, helping you reassess your values and long-term financial goals. Be mindful of excessive spending. For the last half of the month, the Sun moves into Capricorn. Your focus shifts to your purpose and long-term goals. Share your vision with those near and dear and receive valuable feedback.

Gemini (May 22 – June 21)

Theme: Live in the Moment

As the social butterfly of the zodiac, this month will open your eyes regarding your connections and identity, Gemini. The New Moon in Sagittarius sparks new beginnings in your personal or professional partnerships, offering fresh opportunities for growth and connection. Make a move if you desire to see changes in your relationship. However, these next several weeks will test your ability to convey messages as Mars retrograde may bring delays or misunderstandings in your communication. To work with this, reflect before speaking. The wonderful part about this retrograde is that you can slow down and methodically express your ideas and energy to others. You'll feel more energized as you discern. The planet Venus phasing into Aquarius enhances your sense of adventure, encouraging you to seek new experiences and expand your knowledge through travel, learning, or philosophical pursuits. If you have been contemplating solo traveling or taking a class—do it. By mid-month, the Full Moon in your sign illuminates your identity, urging you to do some soul-searching. Reflect on who you are and what you truly want moving forward. As the Sun enters Capricorn, things will continue to quiet down as your focus shifts to shared resources and deeper emotional connections. Assess your intimate connections and learn to enjoy living in the moment.

Cancer (June 22 – July 22)

Theme: Clear Your Space

Are you ready to get organized, Cancer? The New Moon in Sagittarius invites you to set intentions around your daily routines and work life, encouraging you to create a more balanced and fulfilling lifestyle. Learn how to utilize your time and invest in your well-being. If you need help getting started, begin by decluttering your workspace. You'll feel a dramatic shift in your body. The Mars retrograde may stir up financial uncertainties in the next few months. Don't worry. You can power up your self-worth and stance with money by reassessing your values and spending habits. Analyze how you manage your resources and make adjustments that align with your long-term security. Here's the fun part: Venus in Aquarius will boost your intimacy sector. So, if you have been feeling distant lately with your SO, now is your chance to cozy up or go for date night. This deepened bond can be the healing balm to help you communicate better and power up your joint financial matters. The Full Moon in Gemini mid-month will help you close the chapter on unwanted habits linked to your subconscious patterns. Start a meditation practice, journal, or a cord-cutting ritual for healing and closure. By month's end, the Sun moves into Capricorn, and partnerships take center stage, shifting the focus on your relationships and how you negotiate. If communication isn't your strong suit, now is your chance to have a heart-to-heart discussion to get answers or reach a solution.

Leo (July 23 – August 22)

Theme: Self-love and Acceptance

Self-love will be your central theme this month, Leo. The New Moon in Sagittarius starts your month with a creative promise and invites you to take on new endeavors, passions, and romantic exchanges. It's a perfect time to set intentions involving what brings you joy in the moment. The Mars retrograde will help you pinpoint your sense of self and assess your appearance and the kind of energy you emit to others. Although it will be "triggering" untapped emotions these next several weeks, be reflective and observe your feelings before expressing them impulsively. Later this month, your primary focus will pivot to partnerships as Venus enters your relationship sector. Be open-minded and listen--it will bring fresh energy into your love life and relationships. Then, the Full Moon in Gemini illuminates your social circles and aspirations, allowing you to evaluate your connections and assess how they align with your vision. It may be a time to let go of these connections or reach out to those you're wondering about. Rekindle or let go. As the month closes, the Sun in Capricorn shifts to your care and well-being. Book a solo spa day, energy healing, or acupuncture treatment. You'll feel more in your body and present.

Virgo (August 23 – September 22)

Theme: Reset Your Happiness

It's time to reset and live the life of your dreams, Virgo. It all begins with you recalibrating your mindset. December brings a mix of personal reflection and career focus. The New Moon in Sagittarius lights up your home and family sector, helping you visualize your ideal living situation and emotional needs. This is your chance to figure out where you feel most at peace. Mars retrograde will help you slow down and confront your unwanted subconscious patterns, hidden fears, and past wounds that impact your sense of self. Clear out and consolidate your best interests. Then, Venus in Aquarius later this month brings serendipitous energy to your work and daily routines as you allow the Universe to guide you. Look for signs or synchronicities, and you'll receive clues on finding harmony and balance in your life. By mid-month, the Full Moon in Gemini clarifies your career path and assesses your professional goals and public image. To live your dreams, take a chance and count on what motivates you. Let go. Finally, as the Sun moves into Capricorn, it extends support to your creative ventures, and you'll feel like you have a second chance to live out your passion.

Libra (September 23 – October 22)

Theme: It's All Fun and Games

Expect a month filled with endless banter, fun, and happiness, Libra. If you have hit a brick wall trying to convey a message lately, this New Moon in Sagittarius initiates a new approach to articulating your message or idea. Expect energizing exchanges with others and set intentions around learning, networking, and expressing your ideas. You'll reach a breakthrough. There will be a slight snag in the next several weeks as Mars retrogrades in your network sector, encouraging you to reflect on your social circles or revamp your social media profile. Permit yourself to take the backseat and note how you feel about the groups or information you have been aligning with. Analyze your energy. Later this month, you're one lucky star, as Venus in Aquarius will level up your romantic endeavors while it energizes your charisma. It's also a potent time to bring fresh energy and excitement to your personal life. Go out and have a date with yourself, schedule date night with your S.O., or take on an activity that brings you infinite joy. Then, later this month, the Full Moon in Gemini illuminates your belief systems, travel, and higher education, pushing you to reflect on your worldview and what you’ve learned this year. Write a gratitude list and see how much you have accomplished. Give thanks. As the Sun enters Capricorn, expect to dial down as the focus turns to home and family, inspiring you to nurture your emotional foundations and create a sense of stability.

Scorpio (October 23 – November 21)

Theme: Choose Your Path

Are you ready to get serious, Scorpio? December spotlights on your finances, career, and emotional foundations. The New Moon in Sagittarius manifests new opportunities leading to financial growth. This is your time to set goals or make that pitch at work. Consolidate your time and resources and make it happen. Over the next several weeks, the Mars retrograde in your career sector will help you slow down and observe your professional path and public image. The dreams you placed on the back burner will reappear, and you'll face a choice to take it or leave it. Trust. Your inner self and family life will take center stage as Venus in Aquarius brings a refreshing outlook to your dealings with domestic life. Take a well-deserved vacation or spend time with family to nurture deeper connections within the home. Mid-month, the Full Moon in Gemini will help you dig deeper and explore your feelings and past insecurities involving intimacy or shared resources. Prioritize rest to revitalize your energy. You'll feel a shift by month's end when the Sun enters Capricorn. Ideas and information flow seamlessly, and getting involved in a local community or learning something new will circulate inspiration. Prioritize moments of stillness to build steadily toward your long-term endeavors.

Sagittarius (November 22 – December 21)

Theme: Be Magical

Did you know that you're made from star stuff, Sagittarius? This month will be magical, and your dreams will finally take form. The New Moon in your sign shines a spotlight on you, manifesting new beginnings around your identity, self-image, and personal goals. It's a powerful time to set intentions, as your energy magnifies with cosmic support. Become your best version and allow the Universe to take over and grant your wishes. The Mars retrograde these next several weeks will put your magic to the test as it prompts you to rethink your personal beliefs and long-term vision. It’s a time to reflect on what truly resonates with your values and worldview. Remember that life is a continuous journey filled with valuable lessons. You'll feel like you're on cloud nine with Venus in Aquarius, granting you confidence and creative expression. Be curious, try something new, share your ideas with others, and be open-minded to feedback to attract success. Later this month, the Full Moon in Gemini illuminates your one-on-one relationships and their direction. Communicate openheartedly and hold space for your partner to express their true feelings. It will be a revelatory night. Financial goals will then be your priority by the end of the month as the Sun enters Capricorn. Reassess your self-worth and power up your confidence by monitoring your spending habits and approach to money. Remember that you're magical, and with a refined approach, you'll reach your desired outcome.

Capricorn (December 22 - January 19)

Theme: Slow and Steady Wins the Race

Rome wasn't built in a day, Capricorn. This month invites you to dive deep into self-reflection and reinvention. The New Moon in Sagittarius lights up your subconscious realms, and it would be of your highest good to set intentions for inner healing, spiritual growth, and releasing any residual baggage or fears. Begin a sacred practice, meditate, or begin dream journaling for clarity. The driven planet Mars retrograde in your hidden sector these next several weeks will shed light on your shared resources, intimate connections, and emotional boundaries. It will be a testy time with financial issues or lingering power dynamics. Confront these matters by expressing your concerns with your S.O. or being truthful. Vulnerability and humility will be your best friends during this retrograde. Then Venus in Aquarius shifts your focus to your finances, bringing opportunities to reassess your values, increase your income, or realize your worth. Begin an affirmation practice and witness the changes. It's time to flex those mental or physical muscles. The Full Moon in Gemini spotlights your work environment and health routines. Reflect on your daily habits and assess your desired changes for better balance and well-being. The fog begins to lift as the Sun enters your sign, and now you step up, ready to set new personal goals and start a fresh chapter. Success is just around the corner as long as you honor your pace.

Aquarius (January 20 – February 19)

Theme: Find Your Aesthetic

Have you been wishing and hoping for a breakthrough, Aquarius? Well, this month will breathe new life into your social connections, relationships, and long-term goals. A new chapter begins with the New Moon in Sagittarius, which occurs in your friendship and network sector. Set your sights and intentions around expanding your social network, align with those who match your vibe, and share your vision. With Mars retrograde in your relationship sector, partnerships and their progression will slow down. Avoid signing contracts or agreements and review them later. Reflect on your current one-on-one relationships (personal or professional) and analyze how you navigate conflicts. As Venus enters your sign, expect to feel lighter, confident, and inspired to beautify your inner and outer self. Later this month, the Full Moon in Gemini highlights the direction of your story involving your creative endeavors and love life. Evaluate your priorities in these realms and make necessary adjustments that align with your heart and overall happiness. This month concludes with the Sun in Capricorn, helping you turn inward and prioritizing rest, reflection, and spiritual renewal. Pause and analyze your internal landscape and practice cord-cutting or release work for unwanted habits to make room for the Universe to send you opportunities.

Pisces (February 20 – March 21)

Theme: Take A Chance On You

Are you ready to step into your power, Pisces? It may feel like you have been in a forever chrysalis stage. December brings career reflection, personal healing, and social renewal. The New Moon in Sagittarius activates your career sector, highlighting your professional goals, public image, and ambitions. However, this is your moment to realize what you truly want and to believe in yourself. Create a vision board, and set small goals to reach your dreams. It’s a powerful time to manifest your professional path and long-term success. Mars retrograde will inspire you to reassess your daily routines, health habits, and work-life balance for the next several weeks. Although it isn't a time to make a significant decision in the career realm, it will be a preparatory time to strengthen your resolve by improving your well-being rather than just "pushing" through burnout. The great news is that Venus is on your side to beautify your inner self as it takes residence in your subconscious realms over the next few weeks. Explore your path to inner healing, self-love, and rest. Clear out the energetic gunk of the past and see the beauty you hold inside your heart. Later this month, the Full Moon in Gemini clarifies your emotional foundations and what you need to feel secure. Invest time in ancestral healing, inner child work, or speak with elders to find peace and clarity. The Sun entering Capricorn will turn up your social life and future aspirations. You'll feel more in your skin as you engage with new groups and networks. Remember that you're worthy of sharing your gifts with the world.

With 2025 just around the corner, it’s the perfect time to explore how to power up your year ahead. Lumi Pelinku invites you to dive deeper into your journey through an extended reading that can provide tailored insights and inspiration. Click here to book your reading today!

For more astrology advice, be sure to Ask Lumifor advice, and follow the conversation on Facebook!

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I Worked Out With Gwyneth Paltrow's Celebrity Trainer — Here's How She Stays So Fit

I’m a fairly active person. I enjoy hiking in the mountains, hot girl walks, dripping sweat at pilates, and working on my defense skills in boxing. I have yet to find runningincredibly enjoyable, like the people my age rapidly signing up for marathons, but I’ll indulge in a solid 3-mile jog about once a week. So when I was asked to join a wellness weekend in the Bahamas with actress Gwenyth Paltrow’s media brand, Goop, I thought it’d be a breeze. For the most part, it was. Emphasis on ‘for the most part.’

Olivia Bria

Goop's wellness retreat in the Bahamas.

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.

Isaac Boots

Isaac Boots, Gwenyth Paltrow's celebrity trainer.

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.

Olivia Bria

The group Torch'd workout class at Goop's Bahamas retreat.

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.

Isaac Boots

Isaac Boots, Gwenyth Paltrow's celebrity trainer.

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. 😉

Looking for more exercise tips? Be sure to follow us on Facebook so you never miss a thing!

Header image via Olivia Bria

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18 Sweet Experience Gift Ideas Your Family & Friends Will Cherish Forever

There are so many items cluttering up our homes and lives, and if we're honest, sometimes asking for physical gifts feels like an unnecessary weight to add to the holiday season. All we really need this year is time with the people that our closest to us, and maybe the opportunity to experience something new.

If you're looking for out-of-the-ordinary gift ideas for your friends and family, look no further than these experience gifts. From one-of-a-kind adventures to super easy ideas that will fit into any budget, these experience gifts are sure to make anyone smile.

Experience gift ideas you haven't thought of for 2024:

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Take Them Ice Skating

Ice skating simply makes winter more magical. It also gives us a chance to live out our Ice Princess dreams – but that's beside the point. Even if you don't live somewhere that has an iconic rink like New York City's Rockefeller Center, you can still make it a whole evening with hot chocolate and cozy sweaters.

Buy Them Concert Tickets

Take your best friend or S.O. to their favorite artist's concert for an unforgettable evening. Not only do you get to hear some awesome music, but concerts are always an excuse to get dressed up in a crazy outfit and dance like no one is watching.

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Visit An Aquarium

Something about walking around and looking at animals under the sea makes us feel extra calm, and is great for anyone who wanted to be a mermaid as a kid. Our favorites? Otters, beluga whales, and turtles, but we love regular old fish tanks, too. This is a great way to get a taste of summer while it's dang cold outside!

Give Them A B+C Classes Subscription

If your giftee loves to learn, then they'll get a kick out of a subscription to our online classes. There's something for every stage of life, with classes like painting and freelancing to learning how to combat imposter syndrome.

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Go Hiking Together

This is one experience gift that is super easy and super affordable to pull off. You can hike in every state in the country (granted, your hikes might look different in the mountains than in a coastal town), plus you can pack a picnic of their favorite foods or grab takeout from their favorite local restaurant.

Pack A Beautiful Picnic

Speaking of picnics, they're on our list of favorite date ideas *and* an ideal way to spend any day. You can hire a picnic service (like this one for NY) to set up your table before you get there, but you can also go all-out yourself by packing a basket with their favorite foods, drinks, books, and flowers. If it's too cold (or it's pouring out!), set up your picnic indoors among some candles and a nostalgic movie.

Philipp

Book Some Travel

Travel is an experience gift that will rarely disappoint, especially if you're going to a dream destination. There are so many locations all over the world — big cities like London, historical homes like Biltmore, and even filming locations from your favorite TV shows and movies — this is always a good idea. You can also book AirBnB experiences of all kinds for wherever you choose to stay.

Gift A Language Class

With programs like Duolingo and Rosetta Stone, gaining access to other languages is easier than ever right now. It's never too late to pick up something new, whether or not you're living your Emily in Paris dreams. Bon voyage!

Don Hainzl

Ride A Hot Air Balloon

See the world from a totally new perspective by going up in a hot air balloon. You can take them at different times of day depending on the view that your giftee loves the most (we're always up for a sunrise adventure), and you can even book one that comes with wine.

Host A Photoshoot

This experience gift idea is totally up to interpretation. Whether your best friend or S.O. wants to be a model for a day with fun props and outfits, or your mom has been asking for a family photoshoot for the last few years, this is the perfect opportunity to gift a photoshoot! You can also turn this experience gift idea on its head and gift your family and friends a photography classthey can do from their home.

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Bookstore

If your sibling, best friend, or S.O. loves books, take them to their favorite bookstore, buy them a coffee, and let them peruse the shelves for one (or more!) books that they want to get their hands on. This is a super simple idea that will certainly make them smile.

Cooking Class

If you've never taken a cooking or baking class before, then it's definitely time to add that to your list. Not only is it a fun activity that also rewards you with food, but it makes for a great experience gift, especially for recipients who love spending time in the kitchen.

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Dinner + Sailing

Rent your own sailing cruise for the evening to get a dining experience that's unlike any other. Eat dinner at sunset or wait until mid-morning for an extra-fun brunch. In addition to a gift idea, this also makes a great date idea. That's a win-win in our book.

Museum

Take your giftee to their favorite museum, and spend an entire day looking at their favorite paintings and sculptures, or reading up on scientific discoveries. This is one gift idea that's great for all ages, and since there are so many different museums across the country, you can have a different experience every time.

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A Spa Day

As much as we love doing our own spa day at home, there's no denying that having someone take care of the self-care is really nice from time to time. If gifting a professional massage or facial is in your gift giving budget, just go for it. The relaxation will be well worth it, and your recipient will be thanking you for eternity.From personal experience, we definitely recommend gifting a massage from Hand & Stone, and a facial from Heyday

Escape Room

We're big fans of escape rooms, and we're convinced they're fun for anyone who wants to be a spy for an afternoon. It's great for a couple of people or for a whole group of friends, so you can get all your favorite people in on it. Plus not only is it fun, but having a time limit to solve a problem teach you about your communication styles very quickly.

Antoni Shkraba

Wine Tastings + Vineyard Tours

Take the wine lovers in your life to a nearby vineyard to experience the wine up close and personal with a wine tour. This is a great way to try multiple wines so you can figure out which one is your favorite.

Learn To Fly

Great for adrenaline junkies and adventure seekers, this experience gift idea takes you right up into the air. Learn to fly a plane or a helicopter over landscapes that you don't usually get to see from the air.

Let us know which experience gifts you'll be giving this year on Twitter and check out our email newsletter for more ideas.

This post has been updated with additional reporting by Meredith Holser.

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8 Ways To Support A Friend Dealing With Family Drama During The Holidays

With the holidays now approaching almost eerily quickly, you might already be feeling slightly uneasy about the family stresses that are bound to be on your plate (along with delicious Christmas cookies, of course). Spending a lot of time face-to-face with family can dig up old arguments or squabbles that everyone may have forgotten during the rest of the year.

Learn the 8 best ways to support your friend while they're in the middle of family drama

You’re not the only one dealing with the drama, though, and while your own family issues might feel somewhat out of your control, there might be more you can do to take the edge off the stress that your friends are feeling in anticipation of holiday gatherings. Keep scrolling for eight expert tips for how to best offer support to your most stress-ridden BFFs.

1. Listen without judging if your friend reveals an ongoing argument about a family will

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Being a good listener is one of the most basic — and yet most important — things you can do as a friend 365 days of the year, but when tensions run high near the holidays, those listening skills become all the more crucial. You might even consider resisting the urge to speak, like, at all. “Be a good listener and don’t give advice,” licensed marriage and family therapist Katie Ziskind says. “Supporting someone doesn’t mean that you have to fix their problem. Instead, truly being supportive means giving a hug when someone is crying and being a caring friend.”

2. Prep your pal to expect drama if your uncle's invited his new girlfriend and ex to dinner

Rather than reassuring your friend that things at family celebrations may not be as bad as they fear, trust what they know about the situation and help them wrap their head around what’s to come. This should minimize the stress for them in the long run. “If you expect it and it happens, situation normal,” certified life coach Susan Golicic tells us. “If you expect it and it doesn’t, well, then, a bonus!”

3. Help your bestie make a plan in case their fight-or-flight mode gets triggered

Going into any situation with a plan almost always feels better than going in unprepared. Per writer, speaker, and healing expert Alisa Zipursky, a helpful plan might include specific check-in times, a code word that indicates your friend needs extra support, and ideas for creating healthy boundaries with family members who make them feel especially triggered. “The idea is to make asking for help as easy as possible,” Zipursky says. “Making sure a proactive plan is in place well before someone enters the stressful situation can help relieve some of the anticipatory anxiety.”

4. Check in often by sending your friend periodic texts 

Licensed counselor Maria Inoa recommends that you prioritize regular touch-base texts over the course of whatever event is causing your friend the most stress. It’s not about solving the conflicts or taking away their pain. Instead, you can focus on offering gentle reminders that you are thinking of them and are available if they need you.

5. Create a new tradition that revolves around you and and your bestie's favorite Christmas movies

If your friend’s family holiday celebrations don’t exactly inspire positive feelings about the occasion, why not help them establish some better associations? Licensed clinical professional counselor Anna Poss suggests planning a “low-stress, fun way to celebrate with each other before or after the actual holiday.” Get a seasonal movie night or cookie swap on the calendar before everyone leaves town to hang with family. Those cozy vibes may help dull the negative, anxious feelings.

6. Write down words of affirmations for them to look at

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Grab some pretty stationery and put your love and support on paper for your BFF. “In the note, remind her how strong, courageous, and capable she is,” licensed psychotherapist and life coach Diane Petrella says. “Let her know how much you love and admire her and how grateful you are for her friendship. Write whatever you think your friend needs to hear to feel supported, grounded, and loved.” Remind her to hide the note in her pocket or bag so she can read it whenever she needs a little extra TLC over the course of the holidays. You can even go one step further and send them home with a care package, per therapistShannon Thomas.

7. Invite your friend to your family celebration

If things have gotten so bad with your bestie’s family that she wants to steer clear of their celebrations entirely, you may want to invite her to join you and your crew instead. Even if she opts to decline your invitation, it will mean a lot to her to know that she has choices. If your friend does take you up on the offer, Mountainside Treatment Center‘s family wellness manager Tina Muller recommends that you try to incorporate some of her favorite traditions into your holiday schedule.

8. Keep your phone nearby if your friend needs to talk about everything that happened

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“Before an event with possible family issues even happens, schedule a time not long after to see the friend,” marriage and family therapist Sarah Epstein suggests. “Now you’ve become the light at the end of the tunnel for them.” Be prepared to be a listening ear over dinner or a workout session so your pal can vent about everything that’s gone on and (hopefully) be ready to move on from there.

How do you and your pals support each other through the not-so-fun parts of the holidays? Tweet us @BritandCo.

(Photo via Getty)

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