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. 😉

Having A Baby At 16 (& Raising Her On Your Own) Is Huge

It’s actually a pretty big deal — not just a funny one-liner. During my first viewing, it felt like teen pregnancy was everywhere in pop culture, and I didn’t fully comprehend why some characters made a big deal over Lorelai’s age while others just laughed along. But as a newly minted 32-year-old, I couldn’t imagine having a 16-year-old child right now! Let alone raising one very well from the time I was just 16 myself! Definitely impressive of young (and adult) Lorelai!

Lorelai Was Right To Turn Chris Down

As a hopelessly romantic teen who desperately wanted a cute boyfriend, I thought love was all you needed. And I was extremely confused by Lorelai’s rejection of Chris’s proposal in the first season. He said he loved her and wanted to be a family — shouldn’t that be enough? But alas, he wasn’t ready for a commitment, and Lorelai knew it. Trusting your gut is a big part of growing up.

Max Medina Wasn’t *That* Great

I always thought Max’s proposal was incredibly romantic. He did exactly what Lorelai wanted — 1,000 yellow daisies (definitely more than 1,000 TBH) and had a beautiful speech prepared, which he delivered….over the phone? It’s honestly pretty strange that he wasn’t there in person. Proposals are so personal, and his just felt disconnected. It’s no wonder Lorelai had trouble making up her mind!

Emily And Richard Aren’t As Mean As Lorelai Makes Them Out To Be

Sure, they can be harsh and difficult, and they're clearly still hurt over the past. But so are Lorelai and Rory, whether or not the show wants to admit it. But this is life and all humans are flawed, and Lorelai isn’t the victim that I always believed she was.

Lorelai And Rory Are SO Codependent

I always thought their relationship was perfect, but it’s honestly not too healthy for either of them. We know Lorelai’s emotional growth is stunted due to having to be an adult from a young age, but maybe their relationship explains why Rory isn’t as well-adjusted as she should be either.

Richard’s Attack On Dean Wasn't Malicious

For years, I thought Richard was such a jerk for this, but as an adult...I can see his intentions are in the right place. We're all the sum of who we spend the most time with, so the company we keep is important. However, his delivery probably could’ve waited until after dinner.

Naming A Baby After Yourself Is Pretty Bad*ss

Though it’s mentioned in the show a few times — often played as a joke or a quirky character trait — I kind of love that Lorelai went for it and named her baby Lorelai, too. Men have been doing this for years, and I wish more women would as well. It’s such a cool, forward-thinking choice, especially for a young girl in the 80's!

Pride Is Great...Unless You Let It Hinder Your Life

Another example of Lorelai playing the victim: When she wanted a bank loan, Emily knew that Lorelei would need a co-signer and showed up for her despite their differences, without intentionally making her feel bad. Instead of accepting the help, Lorelai assumed her mom was out to get her (?) and almost cost herself the opportunity to get some much-needed funding, all because of her relentless insistence of doing it all on her own. The lesson? Don’t be so shortsighted and quick to assume.

Christopher Somehow *Always* Makes The Worst Decisions

In season 2, he wasn’t being romantic by giving Lorelai the pearl necklace for her graduation, and I refuse to see this gesture as such. He was still dating Sherry, and that totally sent mixed signals.

A little later, when Christopher and Lorelai finally give it a go for real, he finds out Sherry is pregnant and decides to marry her instead. Let me just say...there's no universe where this was the right thing to do! Besides breaking Lorelai’s (and Rory’s!) hearts, he entered into a loveless marriage, doing a disservice to both Sherry and Gigi.

Paris Was On To Something With Her Quest To Uncover The Dark Side Of Small Towns

This was played for laughs, and as a tween in 2001, I thought it was ridiculous. However, in today’s climate...it’s not too difficult to imagine the dark side of a small town — despite how charming and idyllic it may look on the surface.

Emily’s Desire To Find A Maid She Likes Is *Sorta* Fair

Yes, she’s not warm and fuzzy, but Emily Gilmore knows what she wants. I once thought she was a mean dictator, but her monologue in relation to the lawsuit clears it up: If you’re paying for a service, you demand that service (i.e. coach vs first class on a plane). If someone is working in your home, it’s all the more important to get the chemistry and personality fit right, as opposed to a traditional office environment.

Logan’s Family’s Opinion Of Rory Wasn't Too Far Off

Although Logan’s family’s disapproval of Rory when they meet her at dinner is unexpected, it’s definitely not as out of the blue as I originally thought. Logan’s family knows Richard and Emily well, and they’re likely well aware of Rory’s career aspirations, which is the main point of contention. Although Logan’s mother and grandfather are extremely clear about this, Rory can’t get past thinking it’s a class issue. I will never not cringe at hearing her exclaim “but I’m a Gilmore?!?!” Whether we like it or not, compatibility of lifestyles and goals play a huge role in whether a couple has a successful future together — Logan’s parents were just looking out for him, misguided as they may have been.

Michum’s Offer For An Internship Was Thoughtful

Rory initially rejects this very generous offer for a fantastic opportunity that will help further her career ambitions, all because she believes it wasn’t extended for the right reasons (out of guilt over the dinner). Mitchum’s response “So what? Life is full of opportunities….” is so spot on. It doesn’t matter why — just take advantage of what’s in front of you! Maybe if Rory wasn’t so uncomfortable using her connections, she would have been a more successful journalist.

So Maybe Mitchum Was A Little Right About Rory

I so clearly remember being confused by how the Mitchum internship went down. But she’s Rory, how could she *not* have what it takes?! But now, as a college grad who successfully completed 14 internships during undergrad and has worked in communications for almost a decade, I completely understand where he’s coming from.

If you rewatch these episodes, you’ll see the light as well. In the scene right before Mitchum has the talk with Rory, he’s running an editorial meeting and she’s sitting in. He mentions the paper can find students (like Rory, who writes for the Yale Daily News) at local colleges (like Yale) to freelance for the paper, and Rory stayed silent. That was her moment to impress him by raising her hand and volunteering, and it was also the moment when he decided she didn’t have what it takes to be a journalist. Looking at it now, she was very clearly missing the drive; the “not knowing if she could speak up because she’s just an intern” schtick? Any budding journalist would have raised their hands so quickly for a shot at a byline on a real paper.

While all of Rory’s growth at the paper was great — learning names, getting coffee orders correct — she was essentially growing into a secretary, not a journalist. And there’s nothing wrong with that, but it’s a very different skillset.

TL;DR she didn't have what it takes, he knew it, and he did her a favor (as she tried to do with the ballerina, however harsh it was.)

Rory’s Harsh Ballet Review Was Actually Symbolic

Shortly after Rory returns to Yale, she’s tasked with reviewing a ballet performance. She hates the performance and decides to eviscerate the ballerina in her review, only feeling guilty *after* the she’s confronted. By the episode’s end, Rory realizes that truthful reviews are important and it’s better that the ballerina finds out now so she can pursue something else instead. This make sense, but for some reason Rory can’t seem to connect her harsh review with Mitchum’s, despite very recently being on the receiving end of a well-meaning (but harshly received) review. Effectively, Rory became the Mitchum, illustrating that she’s grown thicker skin and isn't afraid to hurt feelings when she needs to.

Luke Telling Rory That He And Lorelai Are Engaged Was...Off

I wanted our girls to make up as much as the next serial rewatcher, but this was not it. Luke inserting himself in the middle of Rory and Lorelai during their fight and telling Rory that they’re engaged is so misguided and inappropriate. And then proceeding to flip out at Lorelai, because their fight is inconveniencing him? Let’s add Luke to the list of emotionally immature characters on this show.

Lorelai Planning The Entire Wedding In One Day Is SO Unrealistic

As a tween this seemed normal, but as an adult who just spent two years (!) planning their own wedding, I can confirm it’s totally unrealistic.

Also, getting married in a church is an absolutely bizarre choice for someone who isn’t at all religious (as we learned in Sookie’s baptism episode). And why would she pick out Luke’s tuxedo, without him even trying it on?

I get that weddings are inherently “girly” and not Luke’s thing, but your partner should have some involvement in the planing process (at the very least, maybe get their opinion on the venue and tux?!). These are big financial decisions that should not be made alone (she put down non refundable deposits and booked dates before checking with him). I love Luke & Lorelai but upon rewatching, they were never on the same page — which is so evident here.

Dave Rygalski Was A Pathological Liar

I used to think he was the perfect guy, and it took me a long time to see the light. Never forget how he jumped through all those hoops for Lane! But as an adult who has dealt with *many* too-good-to-be-true suitors, it’s shocking how easy it was for him to lie to Mrs Kim. I genuinely think Dave is a pathological liar, and definitely not someone you want to be with forever, which brings us to…

Zack Was Actually A Great Guy

Truthfully, I always thought he was a loser who was obsessed with everything being “so rock and roll.” But he was actually always totally real and upfront about who he was, which is something that Mrs. Kim was able to respect despite their differences.

Richard Was The Real Villain Of Emily’s LASIK Surgery

I fully expected to feel like Lorelai was in the wrong during my most recent rewatch (although she’s no angel here — you're mom can’t see, stop complaining and help her out!), but the real villain here is Richard. Who leaves their wife for a business trip after a botched eye surgery? He’s back at the firm by this point (a global company) and could have easily had someone else step in to take the meeting instead.

Rory Dropping Out Of Yale Wasn't The Worst Thing Ever

As a teen, this seemed crazy. Why would Rory give up on her dream and throw her life away?! But as an adult who, like Rory, went through personal trauma during her college years, took time off, and eventually went back and finished school, I see things differently now. Success is not linear, and everyone’s path is different. When you’re that focused, it’s even more important to take a breather and recalibrate.

Mrs Kim’s Parenting Skills Shine When Lane And Rory Both Face Setbacks

I love Rory and Lorelai’s relationship (it’s so similar to mine and my own mother’s!), but they didn't respect each other’s opinions when they disagreed. From Lorelai freezing Rory out after she wanted to give up and take time off of Yale (again, just a semester — and so not a big deal!) to Rory refusing to hear out Lorelai’s side and listen to her advice, this feels off for two people who love each other so much. Especially when juxtaposed with Lane’s and Mrs. Kim’s drama on-going in the same episode.

At the end of season 5, Lane also wanted to give up on her dream (being a drummer in Hep Alien) and move back home, but Mrs. Kim surprised us all by stepping up and proclaiming, “So you’re giving up? Then you are not the daughter I raised!” And she proceeds to help Lane and the band go on tour across the East Coast. Even if it’s not the vision Mrs. Kim had for her only daughter, she’d rather have a happy daughter than a miserable one who accepts defeat.

Lane and her mother always had a different dynamic than the other mother/daughter duos on the show. While they’re not as close as Rory and Lorelai, Mrs. Kim always had her daughter’s respect. It’s interesting how Lane and Rory both experienced setbacks and wanted to give up their dreams, but Mrs. Kim ultimately stepped up while Lorelai lost touch with her daughter for months.

Season 7 Christopher Was A CATCH

Younger me hated Christopher for coming between Luke and Lorelai (really though, that was all Lorelai), but Christopher achieved excellent character development over the course of seven seasons. He truly gets Lorelai, from planning the perfect date to involving her in his life in a real way, which Luke was never able to do. They may not have been endgame but he was great for that moment in time.

The Abortion Convo...Er, Lack Thereof

Lane gets pregnant at 22, and she explicitly says she isn’t ready for the baby and that there’s so much more she wants to do first before kids. Lane is a small town girl, so she may not have known her options, but she has a worldly best friend who’s sexually experienced, well-traveled, and Ivy League educated.

So what wonderful advice does Rory give her friend in distress? She assures her that she will be a GREAT mom and to stop worrying. This is uncomfortably tone deaf, and a real way that Rory failed Lane as a friend and fellow woman.

In a later conversation, Zach and Lane both agree that they’re broke, totally unprepared, and that “this baby sucks.” But they just decide to suffer through it and don’t discuss any other options.

As a teen with limited life experience, this made sense during my first viewing. But as an adult woman in a post-Roe v Wade world, I’m floored this storyline was ever approved without even the slightest mention of the A-word.

Judging Sherry Was Way Harsh

Personally, I cringe every time Lorelai and Rory bring up the point that “mani-pedi-twice-a-week Sherry” can’t possibly be a good mom. I know she’s supposed to be the villain who “stole” Christopher from Lorelai —only for us to later see things through Christopher’s POV only — but these characterizations did not age well. Realistically, Sherry is a career-driven woman who screwed up and married a guy who’s an absent father to both of his children — and she finally decided to put herself first.