18 Smoothies That Won’t Cancel Out Your 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. 😉

Easy Stuffed Mushrooms

Stuffed mushrooms are such a reliable crowd-pleaser when it comes to Thanksgiving appetizer, or starters for any occasion, really! These 'shrooms in particular take inspiration from Greek cuisine and include tomatoes, olives, pepperoncini, feta cheese, and salami. (via Sarah Anderson for Brit + Co)

Italian Savory Hand Pies

These hand pies are 100% vegan, so you can confidently serve them to a party of all diets. They're meaty, cheesy, herby, and definitely filling if you need to prep a decent snack ahead of your fancy Thanksgiving feast. (via Plant Provisions for Brit + Co)

Chocolate-Covered Cheese Bites

Chocolate and cheese work surprisingly well together, and these creative dipped bites will certainly have all the foodies at the function buzzing. (via Parmigiano Reggiano for Brit + Co)

Butternut Squash and Bacon Deviled Eggs

Deviled eggs are such a classic snack, but they can easily become yummy Thanksgiving appetizers when you add butternut squash and bacon to the centers! (via Snixy Kitchen)

Perfect Fall Cheese Board

Transform your famous charcuterie board with fall accents to make a Thanksgivingappetizer that'll hit all the right taste buds. (via The Pioneer Woman)

Sausage, Spinach and Mushroom Phyllo Cups

Don't you just love a bite-sized snack that's super quick to make? (via Nutmeg Nanny)

Mushroom Goat Cheese Bruschetta

Should your guests craves something that's creamy and crunchy, serve them these bready Thanksgiving appetizers. (via The Home Cook's Kitchen)

Baked French Onion Meatballs

What do you get when you combine the savory flavors of French onion soup and meatballs? We'll give you a hint — it has something to do with being irresistible. (via Half Baked Harvest)

Cheesy Bacon Holiday Crack

Warning: biting into these sweet, spicy, crispy, and cheesy chips is the point of no return, but it's so worth it. (via Half Baked Harvest)

Bacon-Wrapped Brussels Sprouts

Two-ingredient appetizers are always a winner in our book, and this one is extra hearty. (via Savory Tooth)

Candied Walnut Bruschetta

Candied walnuts are excellent on their own, so imagine how they taste with pears and goat cheese on toast. (via Pizzazzerie)

Crock-Pot Honey Garlic Little Smokies

Soy sauce and brown sugar coat these mini hot dogs, and a touch of Sriracha makes them even more spice-tastic. (via The Blond Cook)

Roasted Carrot Hummus

Carrots and cinnamon are blended with classic hummus ingredients for a healthy dip to pair with pita chips. The pomegranate and pumpkin seed garnish really ups the presentation of this Thanksgiving appetizer. (via Sunkissed Kitchen)

Caesar Salad Wonton Cups

Keep a package of wonton wrappers in the fridge, and you’ll never have to worry about what snacks to prep next for your party guests! This recipe stuffs the wraps with Caesar salad fixings, but the options are endless. (via Recipe Tin Eats)

Chili and Rosemary Roasted Nuts

Even if you don’t have a ton of time, you can easily roast up a batch of these smoky mixed nuts before your guests arrive. (via The Real Food Dietitians)

French Onion Soup Toasts

Turn French onion soup into a convenient appetizer with crusty bread, sautéed onions, and smoky cheese! Yummm. (via Tara's Multicultural Table)

Raspberry Baked Brie

Smooth goat cheese and tart raspberry preserves are a match made in snack heaven. The crispy puff pastry layer makes it all worth it. (via The Recipe Critic)

Smoked Cheese and Onion Straws

If you have cheese lingering in your deli drawer, it’s the beginning of a tasty appetizer. Sprinkle it into some puff pastry for a twisty "straw" you'll reach for again and again. (via Lavender and Lovage)

Bacon-Wrapped Chicken Bites

The combo of chicken, bacon, and barbecue sauce results in a Thanksgiving appetizer that's almost impossible to stop eating. (via The Seasoned Mom)

Stuffed Portobello Mushrooms with Bacon and Cheddar

Smokey bacon and salty, nutty cheddar top some earthy mushrooms for a new version of this classic stuffed app. (via Savory Tooth)

Garlic-Stuffed Olives-in-a-Blanket

If you have vegetarian guests coming to your party, you’ll want to have a tasty option for them. These olives in a "blanket" do the trick nicely! As a bonus, most store-bought crescent roll dough is vegan. (via The Baking Fairy)

Best Cheese Ball

There's a reason why sharp cheddar cheese balls are a classic Thanksgiving appetizer. Serve them with buttery Ritz crackers to reach total snack nirvana. (via The Cookie Rookie)

Whipped Goat Cheese with Warm Candied Bacon and Dates

Sweet and savory, this goat cheese dip is perfect for dipping crostini and vegetables in. (via Half Baked Harvest)

Savory Roasted Cranberry Salsa

Top a cracker with sour cream (or brie or goat cheese) and spread on this cranberry salsa for a light, yet spicy-sweet bite. (via Live Eat Learn)

Pear and Gouda Puff Pastry

Pear really finds its life's purpose when it's tucked into a square of puff pastry and topped with salty gouda cheese. (via Amanda Wilens)