This One Thing Could Be the Key to a Great 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. 😉

1. 'Mocha Mousse' Kitten Heel Boots

Don't fight it — this style is back and better than ever. "We have all seen that Pantone has named 'Mocha Mousse' [color of the year], cementing that brown has surpassed black as the go-to neutral," Brandt muses. As for why she believes kitten heels boots will be a popular style in 2025, she believes it's a "super wearable" choice "for the colder weather months."

Check 'em out:Steve Madden Stasia Taupe Suade Kitten Heel Boots

2. Elevated loafers and flats on par with 'Quiet Luxury'

Did you really think we were done with quiet luxury? This is a trend that "focuses on classic design and high quality materials," according to Hall. After the success of, well, Succession, people aren't ready to let this trend go — and I don't blame them! Hall says, "We’re seeing a movement away from runway and status brands of the past several years, and instead, consumers have been drawn toward the echo of vintage style."

Hall also feels like people are looking to add comfort instead of "overabundance" to their wardrobes. He explained that after the pandemic, "comfort has prevailed as a predominant factor in shopping for footwear." You'll want to steer clear of gaudy designs with this shoe trend, instead reaching for "shoes with premium construction and materials" that don't have "noisy logos."

If you want a little bit of height, Sockel says "chunky loafers became a go-to for achieving the 'Prep School' aesthetic." She also saw that "ballet flats were a top request, with 38% of shoppers seeking ways to style them."

Check 'em out:Thursday Boots Penny Loafers

3. Low profile sneakers

This year saw the rise of the 'errand' or everyday sneaker. Hall says, "In contrast to the chunky sneaker silhouette, low-profile sneakers have been trending in 2024, and expect to see that trend continue in 2025."He adds that they're "defined by the upper confirming closely to the foot and lack of support around the ankle" making them "exceptionally versatile".

Both he and Brandt agree that the "iconic Adidas Sambas" are the driving force behind this with the latter adding, "But as they can be hard to come by, I’m seeing some alternate sneakers take the stage — particularly the Adidas SL72, and Onitsuka Tigers, especially the Mexico 66s."

If you need inspo for how to style them! Hall has a couple of tips because "the timeless low-profile look isn't going anywhere." He feels pairing them with "bell bottoms or flare-legged jeans" because they "create a long, clean line."

Check 'em out:Dolce Vita Notice Stitch Sneakers

4. Colorful shoes

The world already feels like a mess sometimes — why not be bold and have fun with your outfits?! While you continue leaning into the red and burgundy shades that continued to trend this year, Hall feels that "turquoise, fuchsia, and yellow tones will brighten up this spring from the past couple of seasons of neutrals."

Another outfit tip he has is to "opt for white and soft ecru shades in the rest of the outfit" as this will "help these bold colors speak for themselves."

Check 'em out:Dolce Vita Kanika Mid Heels

5. T-Strap Shoes

If you're still watching The Great Gatsby, you may be familiar with what Gillette Sowislo calls the "new shoe profile." In other words, she feels they're "an update on the Mary Jane trend we've been seeing for a few seasons."

We couldn't get enough of the revival of this that trend so it's going to be exciting to see you and other shoppers rock them with your 2025 outfits. Honestly, Sowislo is sure that "this versatile design can be found in flats, heels, and wedges."

Check 'em out:Manolo Blahnik Assala 105 Leather Point-Toe Pumps

6. Wooden Platform Shoes

Wooden platform shoes are having their comeback moment; more notably clogs. Sowislo says, "Since Chloe designer Chemena Kamali decked out the front row of her show in matching wood-bottomed platform sandals, the trend for boho-inspired shoes has risen. These can look like the playful platforms she debuted or be a more practical pair of everyday clogs."

Sockel added, "Looking ahead, we [Stitch Fix] predict a shift toward heeled shoes—think chic booties, clogs, and sandals—that pair seamlessly with oversized jeans and a simple tee for an effortlessly polished “Easy Street” look."

Check 'em out:Dansko Professional Clogs