7 Simple Ways to Boost Your Metabolism Every Morning

Everything You Need To Know About Stretching During A Workout

1. Why to Stretch: It’s not just for gym rats. According to Tipps, all of us, no matter how athletically inclined, should be incorporating stretching into our schedules.

“Many people ignore stretching when working out or just as a daily routine,” she says. “Stretching has an array of health benefits that serve as building blocks for longevity and physical well-being.”

Stretching increases flexibility, which improves range of motion in addition to improving workouts, and it delays the effects of atrophy later in life. It also aids posture and relieves stress. In terms of exercising, stretching has advantages both pre- and post-workout.

“Stretching increases blood flow to the muscles and improves your circulation,” explains Tipps. Because of this, failing to stretch beforehand can result in injury, and neglecting to do it afterward can lead to enhanced soreness and a longer recovery period. You’re also making yourself more susceptible to pain, inflammation, and tension in general, Tipps warns.

2. When to Stretch: Most people are at least vaguely aware of the benefits of stretching, but a lot of confusion surrounds when to actually do it during a workout. Contrary to popular belief, the heavy-duty stretching should be reserved for when you’ve finished exercising.

“After your workout is a better time to stretch with more dedication,” Tipps confirms. “Your muscles are tense, and they are tired and stressed in a good way. So stretching can help relieve that tension and reduce the soreness that results from working a muscle.”

Allot 10-15 minutes for these post-sweat stretches. Before your workout, simply stretch lightly, keeping the time to less than 10 minutes.

“Ease your muscles into the idea that you will be challenging them to perform,” Tipps instructs.

3. What to Stretch: Both of these stretch seshes should always address your arms, legs, and back, regardless of what areas that workout focuses on.

“There are different parts to each of these areas, so concentrate on those that your workout calls for that day, but don’t neglect everything else altogether either,” advises Tipps. “Remember, a lot of workout routines include compound exercises, which are multi-joint movements that work several muscles at one time.”

Although stretching might initially seem like yet another chore to add to your to-do list, its benefits are invaluable enough to no longer ignore. As Tipps encourages, “Stretch regularly, and over time you will reap the benefits and maintain your mobility.”

How do you stretch when working out?

There are quite a few stretches you can do when working out depending on what your body needs. No matter what you end up going with, remember not to force it — stretching should, well, stretch your muscles, but it shouldn't be painful! Check out these Pro Tips To Reach Your 2024 Fitness Goals, The Best At-Home Workouts, and 9 Easy Stretches You Can Do To Exercise At Your Desk for more ideas!

Is it better to stretch during or after a workout?

Nichole Tipps recommends saving your more intense stretches for after a workout. But don't be afraid to do a few easy stretches beforehand!

Strength Training: 2-3 Days

The magic formula, according to Noam Tamir, CSCS, founder of TS Fitness, is three days of strength training, two days of cardio, and two days of active rest per week.

Strength training days are absolutely crucial for maintaining a healthy weight. In addition to forming and shaping a strong, sexy bod, adding muscle mass increases your resting metabolism — meaning you'll burn more calories when you’re at home on your couch, enjoying a good Netflix binge. If you’re not looking to add any noticeable muscle, you can theoretically strength train twice a week and make use of that third day for cardio, but we wouldn’t recommend skipping it altogether.

You can strength train in a variety of ways, too. Lifting is an obvious option, but for those who are really looking for a leaner physique or who just hate lifting, pilates and intense vinyasa yoga are also fabulous. Functional training, like rock climbing or rowing, also qualifies.

Make sure to take a break between your strength training days. Most experts say that you need at least 48 hours for your muscles to recover. In the meantime, there’s cardio!

Cardio: 2-3 Days

Cardio is undoubtedly important, not only for keeping your heart healthy, but also for burning fat. Without getting too technical, you should aim to hit 85-100 percent of your target heart rate for roughly 15 minutes. You can calculate your maximum heart rate by subtracting your age from 220. So, if you’re 27, your max heart rate would be 193, and 85 percent of that would be 164.

You can get there with high-intensity interval training, long-distance running, Zumba, cardio kickboxing — whatever floats your boat.

Active Rest: 2 Days

Finally, one of the most important parts of your workout plan: active rest. Two days of your week should be fully focused on letting your muscles rebuild through gentle stretching, walking, restorative yoga, or foam rolling. By completing these kinds of workouts twice a week, you’ll be staying active and building flexibility all while chilling out!

The Dangers of Over-Exercising

It’s important to take time off from your workouts if health is your overall goal. For one thing, over-exercising can lead to adrenal fatigue and other disorders, as exercise is literally added stress for your body. Your adrenal glands respond to exercise by releasing stress hormones like adrenaline and cortisol, and over time, not giving your adrenals a break can lead to tiredness, lethargy, and even thyroid problems.

And besides, it’s important to take a mental break from exercise. When you start to obsess about fitness, is when a healthy habit turns into something more sinister. Do yourself a favor and take at least two days a week for rest or active recovery. Your body will thank you!

A Full Timeline Of Ryan Gosling And Eva Mendes' Relationship

August 2011 — Ryan Gosling And Eva Mendes Meet During The Place Beyond The Pines

Ryan Gosling and Eva Mendes took a chance at romance after they played a couple in 2011's The Place Beyond The Pines. Once they were linked, they were seen walking around Disneyland "like a dating couple, [walking] very closely, holding hands and their arms touching side-by-side," according to a PEOPLE eyewitness.

November + December 2011 — Ryan Gosling And Eva Mendes Spend The Holidays Together

During Thanksgiving in 2011, Eva Mendes was filming Holly Motors in Paris, so Ryan Gosling took a trip to the City of Lights so they could spend the holiday together. They also ended up going on Funny or Die's Drunk History Christmas the next month to reenact a 21+ version of The Night Before Christmas *and* spent New Year's together!

September 7, 2012 — Ryan Gosling And Eva Mendes Attend The Toronto International Film Festival Together

To promote The Place Beyond the Pines, Ryan Gosling and Eva Mendes spent a lot of time together on the TIFF red carpet. Years later in 2019, when Kelly Clarkson pulled up the picture, Eva couldn't help but gush over Ryan — especially since they hadn't announced they were dating at the time. “Oh my God, that’s so old," she says of the photo. "That’s literally me going, ‘I’m not in love with him. What? I’m not in love.’ ‘Cause we were trying to be very professional."

May 2014 — Ryan Gosling And Eva Mendes Work Together On Lost River

Ryan and Eva reunited on a film set again for Lost River, which was both Ryan's directorial debut and served as a semi-autobiographical story for him. "For me, it was crucial to work in this intimate, low-budget, small way, with people I had worked with before, because I feel like in my experience that’s where everyone was at their best," Ryan tells Sunday Style (via Mangalorean). "They know what is at stake for you personally, and all the work that’s gone into getting there."

Eva also told her Instagram followers in a since-deleted postthat Lost River is the project she's most proud of. "There was one film I'm extra proud to be a part of," she said. "A dark fairy tale. A magical fantasy. To all the struggling single mothers, to all of us in cities that feel like they're burning down or flooding around us, to everyone fighting for the ones they love, this was a good one."

September 12, 2014 — Eva Mendes Gives Birth To Their First Child

Ryan Gosling and Eva Mendes welcomed Esmerelda Amada Gosling into the world in September of 2014. Eva later said that she didn't even want kids until she got together with Ryan. "I was lucky enough to work my bum off for 20 years," she tells Nova 96.9's Fitzy & Wippa (via PEOPLE). "I never wanted babies before until I fell in love with Ryan, and it kind of worked out to where I was 40 and having my first baby. I think I was 42 for the second one, so it worked out in that way that I had a career and then I change my focus to my family."

Ryan also went on to tell GQ in 2023 that he was in a similar place before meeting Eva. "I wasn’t thinking about kids before I met her, but after I met Eva, I realized that I just didn’t want to have kids without her," he says. "And there were moments on The Place Beyond the Pines where we were pretending to be a family, and I didn’t really want it to be pretend anymore." I could cry!!

December 7, 2015 — Ryan Gosling Gives A Rare Interview About His Relationship

While Ryan and Eva have kept their relationship very private, he told Hello! that "I know that I'm with the person I'm supposed to be with" and that literally the only quality he looks for in a woman is "That she's Eva Mendes. There's nothing else I'm looking for." Swoon!

April 29, 2016 — Ryan Gosling And Eva Mendes Have Their Second Child

Eva Mendes gave birth to her and Ryan's second baby, a daughter named Amada Lee Gosling, in April 2016 — after keeping the pregnancy a secret until it was almost time to deliver! Amada is named after Eva's grandma.

January 8, 2017 — Ryan Gosling Dedicates His La La Land Golden Globe To Eva Mendes' Brother

While accepting his Golden Globe for Best Performance in a Motion Picture – Musical or Comedy, Ryan Gosling made sure to let the world know just how much of a role Eva had played in the process. “I would like to try and thank one person properly, and say that while I was singing and dancing and playing piano,” he says in his speech, “my lady was raising our daughter, pregnant with our second and trying to help her brother with his battle with cancer.”

Eva's brother, Juan Carlos Mendes, had passed away the previous April and Ryan took the opportunity to dedicate the award to him.

February 12, 2020 — Eva Mendes Reveals Ryan Gosling Is A Great Cook

When an Instagram account asked what Eva and Ryan liked to cook, Eva revealed just how amazing Ryan is with food. "Ryan is an amazing chef AND baker," she says in her reply. "For reals. Incredible. No joke. I'm not sure that what I do is cooking. It's more like steaming veggies and juicing and making rice. He really cooks. I survive." Can I get Ryan Gosling to make me a meal sometime?

January 1, 2022 — Ryan Gosling Shares About Their Quarantine Life

“Time, in general, is something I think about a lot now. My kids are growing up so fast I need to keep an eye on the clock in a way I never used to,” Ryan Gosling tells GQ. “I feel like I need more time to process [how much the pandemic played into that]. But [Eva and I] have two kids, so we spend a lot of our time trying to keep them entertained.”

While they enjoyed their time together, Ryan's also candid about the effect of lockdown on their children: “Our kids were at a difficult age not to be able to see other kids and interact with people, even though Eva and I did our best.”

June 2022 — Eva Mendes Embraces The Kenergy

When the world went crazy for every bit of Barbie news, so did Eva Mendes. "So. F. Funny," she says in an Instagram caption sharing the first look at Ryan Gosling's Ken. "So. F. Good. So F excited for you to see this…#Thatsmyken."

"It's a funny photo and he's trying to be funny, so it worked on all levels," she goes on to say on The Talk. "But when I saw it, when he sent it to me from work, I was like, 'Can I please have that underwear? Please, I never ask for anything'...So, anyway, I do have it. I'm wearing it right now."

November 2022 — Eva Mendes Begins Dropping Hints She Married Ryan Gosling

When Eva showed off a new tattoo on her wrist in November of 2022 on Instagram, fans immediately began dissecting its meaning. The tattoo, which reads "de Gosling" (which is similar to Mrs. Gosling) could mean that Ryan Gosling and Eva Mendes are actually married! She went on to tell Today in Australia (via DailyMail) that "Everyone is so welcoming here and my husband Ryan is here, and we are having the best time." 👀

August 9, 2023 — Ryan Gosling And Eva Mendes Love Family Time

In the midst of crazy release schedules and commitments (not to mention the actors' strike), Ryan Gosling and Eva Mendes always prioritize their family life. "When they are not working, they are all about their girls," a source tells People. "Ryan is such a fun dad. He is goofy and his girls love it." The source continues by saying the family loves to go to the beach or the desert (same TBH).

December 18, 2023 — Eva Mendes Can't Wait For The "I'm Just Ken" Christmas Remix

If the original version of "I'm Just Ken" wasn't good enough, Ryan Gosling is blessing us with a Christmas remix — and Eva Mendes is just as excited as we are. "Ken not wait for this," she says in an Instagram caption.

January 13, 2024 — Ryan Gosling Mentions His Family During His Acceptance Speech

At the 2024 Santa Barbra International Film Festival, Ryan Gosling won the Kirk Douglas Award for Excellence in Film — and he totally deserves it! With a career that includes iconic films like La La Land and Barbie, as well as The Notebook, Blade Runner 2049, and Crazy Stupid Love, all kinds of film lovers have gotten to see Ryan's work onscreen. During his acceptance speech, Ryan got choked up talking about how acting allowed him to meet "the girl of [his] dreams."

"I dreamed of one day making movies and now movies have made my life a dream," he says in his speech. "So the way I see it, there's no way I have contributed half as much to cinema as cinema's contributed to me."

January 24, 2024 — Eva Mendes Celebrates Ryan Gosling's Oscar Nomination

After the Oscar nominations were announced January 23, Eva Mendes took to Instagram to celebrate Ryan Gosling's nomination for Best Supporting Actor. "So proud of my man. So much hate when he took on this role," she says alongside screenshots of the first (very negative) reviews of his casting. "So many people trying to shame him for doing it. Despite all the #Notmyken ridicule and articles written about him, he created this completely original, hilarious, heartbreaking, now iconic character and took it all the way to Oscars. So beyond proud to be this Ken’s Barbie."

February 22, 2014 - Eva Mendes Announces Upcoming Children's Book

Yesterday Eva Mendes shared with People that she's penned a children's book named Desi, Mami, and the Never-Ending Worries that'll debut September 17. It's all about a little girl who's always worried that her scary brain is the real monster she's afraid of at night. Through gentle reminders, Desi's mom helps her understand that being afraid is normal and teaches her how not to let scary thoughts control her.

Eva Mendes told People the books is like "a love letter to my kids and yours" because "...Learning how to train our brain to work for us and not against us is easier said than done!" Since we know racing thoughts doesn't just affect adults, we love that Eva is finding a way to share some of her parenting tips with other parents.

Pre-Order Eva Mendes' Children's Book:

Desi, Mami, and the Never-Ending Worriesby Eva Mendes

March 10, 2024 — Eva Mendes Celebrates Ryan Gosling's Oscars Performance

Eva Mendes celebrated the Oscars on March 10 with a post highlighting Ryan Gosling's performance, and his entire run as Ken! "You took Ken all the way to the Oscar’s, RG," she says on Instagram. "Now come home, we need to put the kids to bed."

We love the way this couple can have fun with each other — and highlight how much teamwork parenthood requires!

March 13, 2024 — Ryan Gosling Details How Eva Mendes And Their Daughters Helped Him Prepare For His Oscars Performance

Leave it to Ryan Gosling not to take credit for his amazing Oscars performance. He gushed to People about how Eva Mendes and their daughters helped him make sure his Kenergy truly shined bright. "They are such a huge part of this for me...it was my girl's interest in Barbie and disinterest in Ken that got me into this in the first place. It was beautiful to have them there at the end," he said.

As we all saw, the unmistakable Kenergy was in full force and effect during the Oscars.

March 26, 2024 — Eva Mendes Says It Was A "No Brainer" To Stay Home With Her Kids

Deciding how to maintain a work-home balance when you have kids is something every parent thinks about, and it turns out that extends to celebs, too! After starring with Ryan Gosling in The Place Beyond The Pines, Eva Mendes decided it was a "no brainer" to stay home with their family since acting can take you all over the world, which the actress revealed in a recent episode of The Today Show. “It was almost just like a non-verbal agreement that it was like, ‘Ok, he’s going to work and I’m going to work, I’m just going to work here,'” she says. She also says she's “so lucky” to “have this time with [their] children.”

“I have never experienced anything like [working with Ryan Gosling]. The way he works, his commitment to his craft, how he wants to make everything as best as it can be, and that means making his co-stars as best as they can be,” she continues. “But unfortunately — or fortunately — there is only one Ryan!"

April 1, 2024 — Eva Mendes Says Her Daughters Make Everything Better

After losing her brother in 2016, Eva Mendes says she has a "complicated relationship" with the month of April — but that her daughters make it infinitely more bearable. "[April 2] would have been my brother’s birthday," she says on Instagram. "In a couple of weeks from now is the day we lost him…but then, the end of April we got the biggest blessing of all, my little girl was born 8 years ago. I hate you April. But I love you more."

April 13, 2024 — Ryan Gosling Hosts SNL

During his latest stint hosting SNL, Ryan Gosling did a hilarious sketch about a man who picks up a Cuban accent after getting married to a Cuban woman. Eva Mendes was all over it! "Coño! My Cuban Papi made this Cuban Mami so happy with this!!" Eva wrote on Instagram. "Years of hanging out with my Dad paid off."

May 1, 2024 — Ryan Gosling Is The Ultimate Support System For Eva Mendes

Eva Mendes is not here for the mom-shamers. She told People (in honor of its 2024 Beautiful Issue) that staying home to focus on Ryan Gosling and her kids was the "easiest decision I've ever made" because she wanted to be there for their formative childhood years.

"When I was 40, it was a big deal for people when I was pregnant, and it wasn't for me," she says. "And then I was 42 and I was pregnant with my second one and people were like, 'Oh my God, you're going to be so tired. That's why people have kids in their 20s.' I was like, that's the most sorry, asinine thing I've ever heard."

"[Ryan supports me] in all the ways I need to be supported," she continues. "He's got me in all the ways."