5 Spicy Pilates Moves That Will Transform Your Body in 30 Days

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. 😉

Apple and Cranberry Cobbler

This egg-free Apple Cranberry Cobbler recipe is infused with vanilla, star anise, and optional bourbon, and served well with a scoop of vanilla ice cream! (via Vanilla and Bean)

White Christmas Truffle Cake

Turn this fluffy sponge cake with white chocolate truffle topping into a stunning dessert centerpiece with edible pearls and a sweet pine decoration.(via Vikalinka)

Slice and Bake Christmas Cookies

These homemade slice and bake Christmas cookies are surprisingly easy to make, taste better than the ones in the tube, and are customizable so you can choose your favorite holiday shapes! (via Crowded Kitchen)

Chocolate Beet Cake

For a healthier spin on Christmas dessert, try this unique Chocolate Beet Cake. It's so moist and delicious, your guests won’t even know you used beets! (via Give Recipe)

Skinny Peppermint Mocha

Try a low-calorie version of this Starbucks favorite you can make at home! (via The Girl on Bloor)

Spiced Mascarpone Cranberry Cake

In charge of dessert this year? This stunning spiced cake will wow your guests in terms of taste and looks. It makes a delicious breakfast too! (via The Original Dish)

Christmas Frosting Board

What a fun idea! Swap your charcuterie for a dessert board where guests can pick and dip! (via Kathryn's Kitchen)

Vegan Chocolate Orange Cheesecake

This no-bake cheesecake, made with cashew and coconut, is so delicious and stunning they won't believe there's actually no cheese. (via The First Mess)

Vegan Mini Chocolate Pies with Pecan Caramel

Mini pies are the perfect Christmas dessert because they're hand-held and bite-sized, plus these feature chocolate, pecan, and caramel flavors! They're also vegan, which just makes us love them even more. (via Brit + Co)

The Best Sugar Cookies

These sugar cookies are so good, they don't really need any embellishments, but would it really be a Christmas party without reindeer cookies?! Save a few to leave out for Santa, too. (via Brit + Co)

Peppermint Macarons with White Chocolate Ganache

Find a new way to enjoy the minty flavor of peppermint with this macarons recipe. Covered in white chocolate, it's a nod to the traditional French pastry. (via Brit + Co)

Chocolate Pumpkin Tart with Gingersnap Crust

Move over white chocolate ganache, because this pumpkintart is ready for its turn in the spotlight. We love that the gingersnap crust helps balance the rich taste of dark chocolate. (via Brit + Co)

Puff Pastry Apple Roses

These roses look good enough to eat – because they are indeed edible! It's the one time you'll enjoy stopping to smell the roses. (via Brit + Co)

Sweet Chai Latte Cupcakes

Turn your favorite morning beverage into a sweet treat with these cupcakes. The flavors and spices make for the perfect holiday season dessert. (via Brit + Co)

Paleo Christmas Cookies

Cookies will never be totally healthy, but there are definitely ways that you can make them healthier. Check out this easy Christmas dessert that's paleo-friendly. (via Brit + Co)

Vegan Apple Cake

If puff pastry apple roses feel like too much of a lite dessert, you'll want to keep this vegan apple cake recipe handy. (via Brit + Co)

Baked Hot Chocolate Doughnuts

We have a *major* sweet tooth for anything that involves gooey chocolate, so combining our love of doughnuts and hot chocolate sounds like a dream come true. (via Brit + Co)

Eggnog with Sugared Rosemary

Who says desserts have to be food? This sweet drink is a classic Christmas dessert, whether you're decorating the tree or curling up for a movie night. Our favorite detail is definitely the sugared rosemary. (via Brit + Co)

Oreo Red Velvet Cheesecake

If you love red velvet cake and you love cheesecake, then this is the dessert for you. The crust, cheesecake filling, and whipped cream come together beautifully so that every bite you take is better than the last! Plus, the Oreos on top are the perfect finishing touch. (via Brit + Co)

Frozen Chocolate Peanut Butter Yogurt Cups

Take a break from traditional Christmas desserts and make candy recipes instead! Who knows, someone may request that you make frozen chocolate peanut butter yogurt cups for their birthday next year. (via Brit + Co)

Mini Gingerbread Cheesecakes

If regular slices of cheesecake are too rich for you, try these mini bite-sized options for your next get-together. They're a little bit spicy, a little bit sweet, and just the right amount of creamy. (via Brit + Co)

Even Santa Will Want A Bite Of These Christmas Desserts!

Peppermint Bark Cannoli

You just can’t get through the snowy season without indulging in some sweet and cool peppermint bark. No surprise, it's amazing in cannolis. (via Sugar and Cloth)

Mott's Gingerbread Cups

These lil cups are a fun, festive, and fabulous treat to make with and for your little ones — or for anyone else, frankly! Just look how cute they are! (via Mott's)

Rum and Eggnog Bundt Cake

We like big bundts and we cannot lie; a slice of this, we can't deny! Flavored with rum and eggnog, this luscious cake is slathered with a generous coating of eggnog cream cheese icing that will make your tastebuds sing. (via Liv for Cake)

Vegan Christmas Cookies Recipe

Packed with nutty almonds and made without butter, eggs or oil, these gluten-free cookies are actually delicious and easy to make. Powdered sugar for the win! (via Veggie Society)

Chocolate Molasses Crinkle Cookies

Serve up a plate of melt-in-your-mouth crinkle cookies with a rich chocolate flavor.(via Whole and Heavenly Oven)

Black Forest Trifle Cake

Get creative with this trifle cake made with Black Forest layers. (via Woman Scribbles)

Coconut Balls

Make it snow with these easy and delicious coconut balls! (via The Fast Recipe)

Eggnog Cheesecake Brownies

With creamy eggnog cheesecake swirling into fudgy goodness, these brownies will make even eggnog naysayers fall in love with the soft and chewy bites. (via A Cookie Named Desire)

Chocolate Peppermint Bundt Cake

We know you’re thinking it because we’re thinking it — be still, my heart! This rich, minty, and chocolatey cake is dripping with glaze and topped with crushed candy canes. Can you say flavor bomb? (via Two Peas & Their Pod)

Champagne Donuts With White Chocolate Glaze

One of the best things about donuts is they can be enjoyed as both a dessert *and* as a sweet breakfast option. The Champagne-infused dough and white chocolate glaze create the ultimate holiday treat. (via Sugar and Cloth)

Apple and Mincemeat Filo Wreath

This swoon-worthy recipe stuffs crisp apples and mincemeat into a flaky filo pastry, resulting in complete dessert heaven. Adorned with cranberries and drizzled with custard, this treat is guaranteed to be a hit at any holiday party. (via Domestic Gothess)

Mexican Wedding Cookies

These tiny snowballs are slightly salty, nutty, buttery, and downright delish. (via Two Peas & Their Pod)

Cranberry Dark Chocolate Biscotti

We hope you’re ready for additional caffeine, because you’ll be brewing an extra cup a day just for an excuse to dip and devour these beauties. Totally addicting, these munchies are packed with nuts and cranberries and drizzled with chocolate. (via Pinch of Yum)

Homemade Marshmallows

Storebought marshmallows will never taste the same after you make these. Dip them in chocolate or add them to your hot cocoa for a truly decadent treat. (via The Real Food Dietitians)

Eggnog Panna Cotta with Spiked Cranberry Sauce

Silky smooth panna cotta may seem like a summery dessert, but when made with eggnog and topped with orange liqueur-spiked cranberry sauce, it's completely festive. (via Sprinkle Bakes)

You Won't Want To Share These Delicious Christmas Desserts

White Christmas Sparkle Cake

If you prefer snowflakes and twinkly lights to bright red and green decorations, you'll love this fluffy vanilla almond cake with cream cheese frosting. (via How Sweet Eats)

You Won't Believe How Tasty These Christmas Desserts Are

Meringue Christmas Wreath Cake

But if you do love colorful decorations, opt for this wreath cake, decked out with nonpareils and candy canes. (via Sprinkle Bakes)

Holiday Sugar Cookie Bars with Cream Cheese Frosting

Instead of rolling out dough to make individual cookies, bake up these bars, and have fun making your own sprinkle design on top. (via Averie Cooks)

Marmalade Thumbprint Cookies

It truly isn’t the holidays without some jam-filled thumbprint cookies to munch on. Though a berry jam is most commonly used, the choice of this orange jam is brilliant. (via The View From Great Island)

Christmas Tree Mousse Cups

You don't have to be an artist to make an adorable tree-shaped dollop of mousse in these chocolate cups. (via My Life Cookbook)

Peppermint Cream Puffs

Bite-size cream puffs are the ideal treat, and with a light peppermint ganache and festive sprinkles, they're holiday-ready. (via Best Friends for Frosting)

Chocolate Peppermint Mousse

We love how fluffy mousse is, and this Christmas dessert (which only needs four ingredients, FYI!!) mixes in peppermint extract for the perfect seasonal flavor. Add some crushed candy canes on top for an extra cute detail. (via Feel Good Foodie)

Funfetti Christmas Cake Roll

Don't be intimidated by the cylindrical shape; this colorful cake is both easy to bake and easy to roll up while hot. (via Passion for Savings)

Italian Pear Cranberry Tart

If the cranberry sauce at your Thanksgiving dinner didn’t satisfy your cranberry needs, this festive tart will. Fresh cranberries are piled into a shortbread crust over a luscious layer of almond cream, and it’s kind of the best thing ever. (via Just a Little Bit of Bacon)

Viennese Crescent Cookies

Popular in Austria, these melt-in-your-mouth Christmas cookies are a simple blend of hazelnuts, butter, and powdered sugar. (via Leite's Culinaria)

We'd Recommend These Christmas Desserts To Everyone

Mincemeat, Marzipan, and Apple Bread Wreath

Filled with mincemeat, marzipan, and apricot jam, this impressive buttery wreath is packed with flavor. And since it's fruity, you can get away with eating it for breakfast. (via Domestic Gothess)

Sugar Cookie Chocolate Crème Brûlée

Have more Christmas cookies than you know what to do with? Use them to top these velvety, chocolate-rich crème brûlées. (via Half Baked Harvest)

Gingerbread Bundt Cake

If you want to get real fancy, haul out your bundt cake pan and try this recipe. The patterned cake looks even more impressive when laden with a shiny glaze. (via The View From Great Island)

Slice and Bake Heart Cookies

These heart-shaped cookies are so much easier to make than you'd think. Impress your Christmas guests with a bout of sugar cookies! (via Crowded Kitchen)

Easy Puppy Chow Recipe

You probably already have everything you need for this DIY dessert recipe: peanut butter (or another nut butter), chocolate chips, Chex cereal, butter, and powdered sugar. The red and green candies are just a bonus! (via Brit + Co)

Tahini Brownies

If you can't handle full-on sweetness, try these brownies that mix in some tahini for a nutty flavor addition. The flaky salt on top adds an edge that you do not want to miss out on. (via Forks and Foliage)

Vegan Peanut Butter Blossoms

Is there a better duo than chocolate and peanut butter? These blossoms feature creamy peanut butter and dark chocolate chips for a rich, smooth take on the classic combo. (via Rachel Mansfield)

Olive Oil Orange Cake

This citrusy, just slightly olive-oily cake will brighten up your winter diet, and the touch of Grand Marnier makes it taste extra-elegant. (via Averie Cooks)

Hazelnut Shortbread with Salted Ganache Sandwich Cookies

Okay, regular Oreos. We raise you one with these uniquely delicious (and super festive!) homemade sandwich cookies! (via Vanilla and Bean)

Sugar Dusted Donut Christmas Tree by Chef Genevieve LaMonaca

For this delicious Christmas dessert, roll 60 (3lbs) white donut holes in 2.25oz green sugar sprinkles, then cover a 5.5 x 13.5-inch foam cone in plastic wrap. Insert your toothpicks (you'll need 60) into the foam, then push donut hole on the toothpick. Start from the bottom and work your way up. Add 1/2 cup peanut M&M’s to fill holes to resemble Christmas ornaments. Top with gold star cupcake topper. Cover with saran wrap until ready to use. Make up to 3 days ahead of time!

Cookies and Milk Shot Glass Dessert

Made in a shot glass, you can make this cookie dessert boozy or kid-friendly. It's play on Santa's milk and cookies, and a cute way to share with friends. (via Clean Cuisine)

Dark Chocolate Peppermint Bark

Chocolate bark makes the perfect gift for everyone on your list. (via Hello Little Home)

Candy Cane Kiss Cookies

Try this peppermint twist on the Hershey's Kiss thumbprint cookies. (via This Wife Cooks)