Kill It in the Weight Room With These Tips from an Insta Fitness Star

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. 😉

What Are Boo Baskets?

Boo baskets are Halloween or fall-themed gift baskets typically filled with candy, seasonal decorations, and fun crafts that you can surprise your significant other with to celebrate the season. While videos of this trend usually show people giving their baskets to their “boo” (pun intended), it’s not limited to just your partner. You can also make one for your friends, your parents, your kids, or even your pets if you wanted to!

What Do You Put In a Boo Basket?

Just about anything can go in a boo basket! If you’re creating a basket that’s specific to your loved one’s interests, the possibilities of what you can include are endless. But based on countless TikTok videos and Instagram reels posted about this trend, the general formula for a basket that I’ve noticed includes a cozy item, a mug, a fall-themed drink mix, snacks or candy, a stuffed animal, and (of course) a basket big enough to fit everything!

First, The Basket

Technically, any big basket or container could be used to hold your boo basket items. However, if you’re the kind of person that likes to go all out when gift-giving, I would recommend a Halloween-themed basket like the Andemie Halloween Collapsible Organizer from Amazon. Not only does this basket come in multiple colors and patterns, you can easily flatten the basket and store it anywhere you want, so you can reuse it next fall.

Candles, Body Care, Sweaters & More … A Cozy Girl’s Galore!

Everyone has their own preferences when it comes to getting all relaxed and comfortable, especially on a chilly, rainy fall day. Personally, there are three essential elements to my lazy days – an oversized sweater, some gourmand scented body care, and a candle that makes my entire apartment smell like walking into a bakery. If this sounds like you, here are some of my favorites.

This sweater from the LoveStitchesCo shop on Etsy has quickly become a staple to my “lounging around” outfits this season, and for a good reason. For only $26, this sweater is made out of 100 percent cotton, has a wide size range available (S to 3XL), and can be customized to whatever color you’d like. Plus, the embroidered design is absolutely adorable; who doesn’t love ghost kittens?

As the weather gets colder, many people (like myself) opt to swap their perfumes and scented lotions from fruity and tropical notes to warm and edible notes like vanilla, caramel, honey and chocolate. If you’re looking to spoil your boo basket recipient who likes these kinds of scents, Sol de Janeiro recently released a limited edition body cream in one of their best-sellers, Cheirosa 71. Fragrance notes of caramelized vanilla, white chocolate and toasted macadamia nut will have you smelling like a snack (literally), while moisturizing ingredients like macadamia seed oil and tucumã butter will keep your skin feeling silky smooth.

If you’re a candle lover, then you already know that the best place to find candles for every season is at none other than Bath & Body Works. Sure, there are plenty of pumpkin scented candles to try, but if you’re looking to include something in a boo basket that screams fall, Autumn Chai is the perfect option. This three-wick candle has notes of cinnamon chai, French vanilla, and caramel – a great combination if you’re looking for something cozy, but not too overwhelming.

Drink Mixes

Hot chocolate is one of the quintessential cold weather beverages, but if you want to be more creative with your drink choice, Target’s Favorite Day brand has a spooky-themed hot cocoa mix that would be a great addition to your boo basket. One box comes with two cocoa mixes and a marshmallow confetti mix shaped like beakers you can find in a science laboratory, and when combined with warm milk, changes to an orange or green color. How cool is that?

And Of Course, A Mug To Match

You got the perfect fall drink for your boo, but what mug would go with it the best? At this stage, I think this is where you get something that is the most personable to your boo basket recipient. You could include a mug that matches their career or their favorite hobbies and interests. If you want to play it safe and stick with a Halloween theme, this 15 oz ghost mug from Target is spook-tacular!

Plushies Make Everything Better

Who says that stuffed animals are just for kids? Not only are they fluffy and come in all shapes and sizes, giving a stuffed animal to your loved one is one of the best ways to show that you care about them. As a plushie connoisseur, my go-to pick for a boo basket would be any plush, like this pink llama from Warmies. Each cuddly buddy is lavender-scented and also serves as a microwaveable heating pad that can be used to relieve stress or soothe muscle aches and pains.

Don’t Forget the Candy

No Halloween basket would be complete without candy! From chocolates to gummy worms and sour WarHeads, there are so many options to choose from that it can seem overwhelming to pick just one. And if your boo basket recipient has any dietary restrictions, it can be even more difficult to find something that fits that person’s needs. My twin sister has been vegan for almost five years, and before we both moved out from our parents’ house, these dark chocolate coconut bars from Unreal were a staple snack for the whole family. Not only are these bars certified vegan and gluten-free, each bar only contains three grams of sugar and three ingredients – coconut, cassava syrup and dark chocolate. As someone who isn’t vegan, trust me when I say that when you try these, you won’t want to go back to the name-brand chocolate.