Between work commitments, grocery runs, and coffee dates, it feels like we barely have time to even make it to the gym. So when we do actually get our gear and go amid all these responsibilities (hello, 2024 New Year’s resolution), who can blame us for simply wanting to skip straight to cardio, burn as many calories as we can in 30 minutes, and then bounce? Unfortunately, this is a super ill-advised way to exercise, because it means you’re skimping on an essential part of the workout routine: stretching. Although adding a warmupmight mean tacking an extra 20 minutes onto your workout (you can do it!), the numerous benefits should make integrating stretching into your gym time a no-brainer. Nichole Tipps — lead trainer for V Shred, a virtual fitness training program — offers us some insight about the importance of stretching.
1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.
“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”
Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.
“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.
2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.
“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”
Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.
“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.
3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.
“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”
Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”
There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!
Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!
What’s your favorite stretch during a workout? Let us know on social media!
This article has been updated.
All images via Brit + Co
I don't think I've stopped singing Gavin DeGraw's "I Don't Want to Be" since I first watched One Tree Hill my freshman year of college. Every time I hear it on the radio, I get chills! I still haven't found a teen drama that captures and celebrates small moments the way One Tree Hill does. In classic CW fashion, the majority of the plot lines are as outlandish as they come, but the series really captures the beauty and strength of deep-rooted friendships.
To this day, my favorite scene of the show (which is also my favorite scene in any show, TBH), comes at the end of season 7. After 22 episodes of heartbreak, depression, and devastation, the group celebrates Julian's movie premiere in Utah. The play in the snow, go sledding, and just mess around — and the montage makes me cry every single time. Watch for yourself — it's just too good!!
It's such a small moment in the landscape of the series, which ran for 9 seasons from 2003-2012, but it really captures how the heartbeat of One Tree Hill is its relationships. The show features the kind of friendships you drop everything for at a moment's notice, the friends who know you to your core and don't shy away from all your sharp edges.
But the best news is that, just like Nathan, Haley, Brooke, and the rest of the gang are best friends in the show, the One Tree Hill cast is still close today! The show turned 21 on September 23, and the cast reunited for a One Tree Hill Anniversary Celebration (and a Tree Hill Ravens basketball game, of course).
The One Tree Hill Cast Reunite for the 21st Anniversary pic.twitter.com/laBkV86ugk
— xrememberoth ♡ (@xRememberOTH) September 22, 2024
Almost all our favorite stars were in attendance, but the most important reunion for me was James Lafferty and Bethany Joy Lenz, AKA Nathan and Haley! Sophia Bush, Bevin Prince, Danneel Ackles, Daphne Zuniga, Jana Kramer, Austin Nichols, Antwon Tanner, Lee Norris, Paul Johansson, Stephen Colletti, Bryan Greeberg, Tyler Hilton, Barbara Alyn Woods, and more of the One Tree Hill cast were in attendance for a Tree Hill basketball game.
Sophia (who played the ICONIC Brooke Davis) confirmed she'd be at the celebration with an Instagram video. "Friends! I’ll be back in Wilmington with my pals @danneelackles512 @bevinaprince @daphnezuniga @kramergirl @austinnichols and more on September 22nd," she says in the caption. "Come hang for photos and more friendship bracelets (don’t say I never gave you anything IYKYK 😉)."
a whole family reunion 💙 pic.twitter.com/s5e0BTvsnI
— one tree hill comfort (@othcomfort) September 22, 2024
Fans also got some time with their favorite actors during photo opps and meet and greets, and I was over the moon to see Sophia and Austin (who got married on the show) were paired up! I L-O-V-E them.
Fred Norris/The CW/The WB
This year's celebration took place from September 19-23, 2024 in Tree Hill, North Carolina (er, Wilmington!).
In addition to the One Tree Hill Anniversary Celebration, the One Tree Hill cast is teaming up for a Netflix sequel series! While we don't have the full plot or cast list yet, Chad Michael Murray revealed what his dream spinoff would look like earlier this year.
"They could do, like, a Tree Hill Generations and deal with all the trials and tribulations the youth are going through today," he suggests on The Today Show. "Social media and discrimination and everything else that's out there in the world that we could bring to light so these kids could learn to say, 'Hey! I identify with this and that.' That's what was great about the show was everyone had someone to identify with."
"If there wasn’t some sort of like spinoff or something, I would be so surprised," Barbara Alyn Woods says in an Entertainment Tonight interview. "Because we’re all on board, we’re all friends, it would be the most fun show anybody has ever been on."
Warner Bros. Television./IMDb
One Tree Hill Day is September 23 every year. This makes since considering the show originally premiered on September 23, 2003.
Tag us with your favorite One Tree Hill moments on Instagram, and let us know if you plan to go to the anniversary celebration!
Lead image via Warner Bros. Television
Fall dresses are my vice. I love stepping out in something flowy, comfy, and cute, and Abercrombie & Fitch has absolutely mastered making fall dresses that check all of those boxes and more. From form-fitting mini styles to dreamy maxi dresses, these Abercrombie & Fitch fall dresses definitely deserve a spot in your seasonal wardrobe. Scroll on to shop my favorite in-stock pieces!
Abercrombie & Fitch
This adorable, meshy, lined mini dress is the perfect on-trend piece to try out this season. Leopard print is undeniably on the rise – take a walk on the wild side by pairing this dress with a black blazer and heels!
Abercrombie & Fitch
Did someone say preppy? This striped rugby dress feels just as good as wearing an oversized tee (and nothing else) on your day off. Its casual, loose-fitting silhouette makes it super easy to dress up or down, depending on your mood.
Abercrombie & Fitch
It's never a bad idea to work in some color to your fall wardrobe, but why go with the expected deep greens and burnt oranges when a gorgeous fuchsia like this exists? This long-sleeved mini dress will surely make your look stand out with a unique squared neckline and bouts of flattering ruching along the sides.
Abercrombie & Fitch
Give me denim dresses or give me death! This sleek design from A&F is cut from a "soft denim fabric" that'll make you forget you're even dressed up. The high neck offers a sophisticated vibe, no matter what you end up wearing with it (I'd absolutely layer the dress with some tall black riding boots).
Abercrombie & Fitch
Slip dresses are timeless, but sometimes, it's fun to play around with ones that have patterns on them. As opposed to a solid black slip, this silky one is dotted in repetitive bow illustrations for head-turning effect.
Abercrombie & Fitch
I love this mini because it feels perfectly appropriate for a wide range of occasions, from the office to happy hour. It has a drop-waist effect, thanks to the low-lying skinny belt that definitely gives cool-girl chic. For work, simply wear it with a tailored cardigan or blazer and some ballet flats.
Abercrombie & Fitch
Navy blue is slowly becoming my go-to color for fall, and the fact that this cozy dress is swarmed in it makes me want to purchase ASAP. It wears like a total dream, thanks to the stretch knit fabric it's made of, and it's ultimately super flattering on, with tons of ruching and draping to boot.
Abercrombie & Fitch
ICYMI, it's sweater dress season. When the temperatures start to fall, reaching for a pair of jeans when all you want to do is cuddle up in a blanket just feels wrong. That's where cozy sweater dresses like this one come in – they give you the dressed-up look without ever restricting or distracting you from the day. That's a win!
Abercrombie & Fitch
This work-ready mini dress truly lives in my brain rent-free. I love how polished it looks! It's crafted from a soft tweed fabric with plenty of shiny buttons up the front, non-functional pockets, and a chic v-neckline to complete the look. The dress' overall fit is body-skimming, so it's super flattering, too.
Abercrombie & Fitch
A drop waist dress is always gonna get me! This dreamy white maxi has the effect of a drop waist without flaunting it fully. The dipped waistline pairs well with the playful open back detail before falling to a perfectly flowy skirt that you can easily don on dinner dates and parties amongst your friend group.
Abercrombie & Fitch
Bright red is definitely one of the trendiest colors to keep an eye on this fall. This fitted maxi dress won't be missed wherever you go, thanks to the eye-catching colorway! The ruching on the side of the bodice hugs your figure nicely while the flirty leg slit draws even more attention to your look.
Abercrombie & Fitch
This denim shirt dress will be your BFF for wearing with all your fall shoes! From sneakers to boots, it allows endless styling opportunities.
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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.
Netflix's A Year in the Life premiered in 2016, nine years after Gilmore Girls season 7 ended, which meant the characters we'd become so familiar with were in completely different life stages. "We have a Rory that's not successful and is struggling with life," Patterson says. "I think that was a tough pill to swallow, watching Rory struggle so much, and the fact that Luke and Lorelai didn't have any children, they didn't even have one, that they weren't married."
However, despite the fact the Netflix series doesn't have the same magic we feel in early seasons of Gilmore Girls, watching Rory, Luke, and Lorelai deal with their own struggles feels very similar to coming-of-age in the real world, where life doesn't feel quite as limitless as it does when you're a kid. But Scott Patterson, who's currently watching the Netflix miniseries for his Gilmore Girls rewatch podcast, is enjoying every moment.
Saeed Adyani/Netflix
"I'm really kind of loving these [miniseries] episodes," he says. "I read the reviews. I know people aren't real happy with them. I was thrilled with 'Summer.' I thought it was really kind of crazy and experimental, and it took a lot of risks...I've been thoroughly entertained, I really have. And that's really the point, isn't it?"
Netflix's 10-year deal with Warner Bros. expires by 2026, which means they could be signing another deal in the next two to three years. Scott Patterson says that getting the gang back together is all "a matter of schedules...when it's getting a lot of people together who are really busy."
While we probably won't be seeing a reunion in the near future, Patterson does tease the rewatch podcast "has a little bit of an announcement coming," and that the show's 25th anniversary is coming up next year. "Wouldn't it be nice to announce something for the 25th anniversary? Who the heck knows?"
Check out The Best Fall Gilmore Girls Episodes To Bookmark For Your Rewatch!
This interview has been edited and condensed for clarity.
