15 Stylish Ways to Keep Off the Freshman 15

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. 😉

"You're either born a willow or born an oak. That's all there is to it." – Lloyd Pierce

In Yellowstone, the harshness of ranch life shapes its inhabitants in unique ways. Here, Lloyd offers a candid observation about the nature of people, suggesting that some are inherently strong and resolute, like oaks, while others are more adaptable and pliable, like willows.

This quote underscores one of the central themes of the show: the tough world of ranching creates individuals who are either suited for the challenge or will be bent by it.

"The only thing I ask is that you outlive me so I never live another day without you." – Beth Dutton

Beth may be regarded as the toughest character in Yellowstone, but beneath her fierce exterior is a deep well of emotion, especially when it comes to Rip.

In one of the most poignant moments of the series, Beth revealed a side of herself that viewers don't often see: her vulnerability and intense love for Rip. For Beth, having him by her side is more than just about companionship. It's a source of strength and stability.

"You know, when you boil life down, it's funny just how little you need, isn't it?" – Rip Wheeler

This line perfectly encapsulates Rip's simple yet profound outlook on life. As a man deeply connected to the land, he values self-sufficiency and is content with the basics, a philosophy that aligns closely with the rugged Western lifestyle the Duttons defend.

In his eyes, all that truly matters is the ranch and his family. His humble nature and his unwavering loyalty make him a grounding force amidst the chaos of the show.

"The brand isn't something you earn; it's something you live up to." – John Dutton

The Yellowstone brand is not merely a symbol of belonging. As the quote shows, it's also a constant reminder of the responsibility and expectations that come with it.

When Jimmy is given the choice to accept the brand, he isn't just going to be marked as part of the ranch. John Dutton runs his operation with a strict code of loyalty and unquestioned obedience, and Jimmy is being offered an opportunity to prove himself and live a life defined by hard work and sacrifice.

"A man who puts a hand on a member of my family never puts a hand on anything else." – Jamie Dutton

Despite their conflicts and dysfunctions, the Duttons share an unbreakable bond when it comes to protecting their own. Jamie's line goes to show that, even with all their flaws, the Duttons will unite in retribution when one of their own is harmed.

What makes this quote particularly striking is that it comes from Jamie, who's like a black sheep in the family.

"When you fight for a thing, the thing doesn't care if you win or lose because the thing ain't alive. But when you fight for people, they care." – Kayce Dutton

This line delivered by Kayce underscores the difference between fighting for a cause and fighting for the people you love. He points out the contrast between fighting for material possessions, like the ranch, and the genuine connection and impact that comes from fighting for those you care about.

The quote reveals a key difference between him and his father, John Dutton. While John's primary focus is the ranch's preservation, Kayce is more concerned with his family's well-being.

"Learn to be meaner than evil and still love your family and enjoy a sunrise." – John Dutton

In a modern Western like Yellowstone, there are undeniable themes of survival, sacrifice, and loyalty to family. This quote by John reflects the harsh reality of the cowboy lifestyle.

Furthermore, he believes that while life may demand hard choices, it's still possible to find moments of beauty and joy and hold onto the love that makes life worth living. His advice isn't just about fighting evil but surviving in a world where evil is inevitable while preserving a sense of humanity.

"When the misery is bad enough, tomorrow is rarely factored into decisions." – Monica Dutton

Finally, it's no secret that Monica has faced an unthinkable amount of challenges in her life, from the trauma of Kayce killing her brother to dealing with systemic racism. This quote shows her belief that when life is filled with mystery, it becomes nearly impossible to think about the future because the present is all-consuming.

It speaks to the emotional weight of living in such a brutal environment and resonates with many of the characters on Yellowstone.