This New Year’s Resolution Is One You’ll Totally Keep

Between work commitments, grocery runs, and coffee dates, it feels like we barely have time to even make it to the gym. So when we do actually get our gear and go amid all these responsibilities (hello, 2024 New Year’s resolution), who can blame us for simply wanting to skip straight to cardio, burn as many calories as we can in 30 minutes, and then bounce? Unfortunately, this is a super ill-advised way to exercise, because it means you’re skimping on an essential part of the workout routine: stretching. Although adding a warmupmight mean tacking an extra 20 minutes onto your workout (you can do it!), the numerous benefits should make integrating stretching into your gym time a no-brainer. Nichole Tipps — lead trainer for V Shred, a virtual fitness training program — offers us some insight about the importance of stretching.

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!

What’s your favorite stretch during a workout? Let us know on social media!

This article has been updated.

All images via Brit + Co

Here we are in 2024 when we will learn how to embrace the idea of transformation and understand the importance of releasing the clutches of old security. This new moon in Capricorn on January 11 will be the essential cosmic ingredient we need to take ownership of our goals while living the most authentic way.

If you lack motivation or are just getting out of the fog of this past holiday season, I've got good news for you. This new moon will catalyze you to power up your 2024 resolutions. Think of Capricorn season as the guiding force for you to become ambitious while holding onto a dash of humility. Remember when Mercury retrograde happened last month? The good news is that the messenger planet is officially direct, and the new moon will clear the way for you to see what is stirring your passion while giving you the grit to power up your plans.

There is a lot of planetary action happening in the skies on this day, and the good news is these planets are fully supportive and magical for this lunation to be supportive. Whether you are ready to fuel your endeavors, ignite momentum into your life purpose, or have the courage to say hello to your crush or renew the fires of your relationship... you are ready for this! Let's dive deep and see what is in store for you.

What's Happening in the Skies during the New Moon in Capricorn?

• Moon conjunct Pluto
• Moon conjunct Part of Fortune
• Moon square North Node
• Moon sextile Uranus
• Venus trine Chiron
• Mars trine Jupiter
• Saturn sextile Jupiter

As a part of the new moon event, this will require you to let go of what is weighing you down the most. This has been a recurring theme with the last few new and full moons because Pluto has been taking the main stage. Today, you will see the clearest of what needs to be done to expedite the changes in your life. With the new moon in alignment with Pluto, this will be the stepping stone in you seeing clearly what needs to be released. New moons are the cosmic source for you to plant seeds and manifest, but the part most often overlooked in these practices is that it requires letting go. Pluto will be on your side as it will help you cleanse your mental, spiritual, and physical space to make room for your desired shifts. But this requires you to work hard, or this involves you to make a significant decision. Pluto requires an edge of sacrifice. Even though it may feel scary, think of this as an opportunity for you to rewrite your story (like the song "Unwritten").

There will be a stroke of luck in alignment with this new moon as the point in the chart known as Part of Fortune will grant grace to your next steps. This takes unwavering optimism and courage on your part to support your venture. You will see a sliver of promise and even an outrageous idea, but it seems to work as you lean toward it with trust and belief. Just go with it.

The new moon will also intensify as it faces off the North Node, the guiding light in our dharmic path and, as I call it, the uncharted territory in your life. These two cosmic forces will feel like a pressure cooker, which will involve reviewing security and taking ownership of your life. Saturn, the moon sign ruler, in a supportive position with Jupiter, will reveal the solution for you while helping you feel grounded in alignment with your next move. You do you.

The new moon in Capricorn will encourage you to pay attention to your dream life or goals while helping you understand what is required to see it take root. Guess what? You will receive a boost of inspiration and channel in your ability to invite your desired goals with the Moon and Uranus in a supportive position. Uranus will enable you to become original, embrace the idea of liberation, and learn how to become detached from the outcome. Enjoy the process and become the artist of your life. Becoming open to change will help you be in the right place and time. Chance encounters or synchronistic events on this day will likely happen as you become receptive to the Universe's message.

Finally, there is a message for you regarding your love life during this cosmic event. The love and sex planets Venus and Mars will play an integral part during this new moon. The great news is that if you are contemplating rekindling the fires of your relationship, this will heal your love story. Lamenting on past losses will only hold you back from experiencing personal growth and strength. Investing in yourself by going through inner work with love will allow you to attract meaningful connections that result in harmony and restoration. This new moon will also breathe life into your will to achieve your love goals. Single or taken, you will feel a pull to initiate spice into your love life. It can be by designating date nights or going to more singles mixers to boost your chances of meeting bae. The new moon in Capricorn promises an outlet of powerful changes in love as you stray from settling-get off that couch and begin to chart out your ideal love life. This time around, the magic will begin.

To understand how this cathartic new moon in Capricorn will impact you, read on for your sun, moon, and rising signs.

Aries:

You stand between your past and future during this new moon in Capricorn. Explore your potential and take steps forward guided by your passion involving work and your legacy. For you, achievement is often tied to being unapologetic rather than impressing others. As you map out your path for this lunation, focus on what fulfills you, disregarding outside expectations. Make your mark, staying true to yourself amidst external pressures.

Taurus:

With Jupiter direct in your sign, it's a call for you to live up to your promise. This could mean pursuing a dream, broadening horizons, or making concrete plans. The new moon in Capricorn urges you to ignite your dreams while undergoing substantial growth. Revise outdated goals that left stagnant results. Ask yourself what changes you desire, and review what steps will help get you there.

Gemini:

Navigating a cloud of uncertainty since last month, Mercury's retrograde threw curveballs in your romantic or partnership dealings. The new moon in Capricorn encourages you to boldly look to the future, letting go of expectations and creating achievable goals. Look deep within and analyze your inner state of beliefs. This new moon will enable you to clear out and understand what you need to cultivate tangible results.

Cancer:

The new moon in Capricorn will help elevate your relationship status or initiate changes in your love life. Get out of your comfort zone and name your terms! Step up and initiate that desired spiciness in the bedroom-it will deepen the intimacy with your partner. Measure the state of your energy as you collaborate with others, and use this moment to see who supports your ventures.

Leo:

Focus on organizing your life and work surroundings. This new moon will illuminate the state of your progress involving work. See what is hindering you energetically. Observe your immediate surroundings and assess what is lowering your vibration. Detox, visit a metaphysical shop, or try a sound bath for balance.

Virgo:

Mercury's retrograde last month may have left uncertainty regarding your home life plans. The great news is that the new moon in Capricorn prompts commitment to plans despite past concerns. Focus on loved ones and what truly brings you joy. It is a fertile time to expand your family or plant a seed leading to incredible creative ventures.

Libra:

This new moon will highlight the need to clarify what fulfills you emotionally. Reconnect with your inner self while confiding with those who make you feel safe. Focus on deeper commitments concerning home, family, and honoring your roots. Build a ritual commemorating your past heartaches or those you have lost to help you become stronger.

Scorpio:

There will be an upsurge of ideas during this lunation, and grounding your dreams requires discipline and focus. Mars in Capricorn will extend that support to you, leading by your passion and not holding back. Use this time to plan, organize, and take practical steps toward your goals. Focus on improving communication, honing skills, and open-minded to new ideas.

Sagittarius:

Jupiter's sextile with Saturn offers an opportunity to bring your vision closer to reality. Consider investing time and resources into priorities that align with your future vision. Budgeting and mindful spending will ensure success. Focus on sustainability and believe that you have what it takes to succeed.

Capricorn:

As the new moon falls in your sign, it's a chance for a fresh start and self-reflection. Appreciate the changes you've undergone and envision loftier goals. Embrace transformation while being true to yourself. Use this time to set an example by embracing your unfiltered self.

Aquarius:

The new moon in Capricorn urges reflection and letting go of what no longer serves you. This year, Pluto entering your sign hints at significant changes. Reflect on outgrown aspects of your life and seek alternative ways to cope with current circumstances. Review and clear out your subconscious patterns by beginning journaling, therapy, or meditation.

Pisces:

This new moon in Capricorn will help align your aspirations with practicality. Jupiter's sextile with Saturn emphasizes making dreams achievable. Consider your heartfelt hopes for the future and translate them into practical goals—power up your manifestation game by visualizing your dreams taking shape seamlessly.

If you wish to discover how astrology can help you find peace, fulfillment, and clarity, click here to download Lumi’s free Astrology 101 eBook. And stay tuned next month for more astrological forecasts for your zodiac sign.

I have such a love/hate relationship with haircuts. While I love the feeling of a fresh look as much as the next girl, I hate having to spend $100+ for a simple cut and blow dry session. During my recent trim, I talked with my hairdresser, Jack Rehak of Jack’s Hair Design in Hinsdale, Illinois, about ways to keep a haircut looking new and best practices for keeping hair healthy. Here's what he had to say!

Here's How Often You Should Cut Your Hair, According To Professionals

Photo by cottonbro studio/PEXELS

I’ll admit it — it had been eight months since my last haircut. My hair had lost its shape, my layers were nowhere to be found, and my ends were begging for mercy. Life got busy over the last few months and I was neglecting my haircare like never before.

My hairdresser could immediately see that I was beyond due for a cut and said I needed to get more taken off than I was hoping. I was definitely disappointed — I'd been working on growing out my hair for a while now, and it just felt like my hard work had completely gone to waste. He explained that getting consistent haircuts is the key to growing out healthy and strong hair, rather than letting it grow and grow until it eventually breaks. So let's dig into the top three things you can do to avoid this scenario!

1. Just Get The Dang Haircut

Photo by RDNE Stock project/PEXELS

Also avoiding a haircut like I was? You might want to schedule one at your nearest salon. Like my stylist said, when you wait too long between trims like I did, you risk your hair becoming heavy, dull, and lifeless. When the hair is dry or even dead, it’s nearly impossible for it to hold a curl or style, essentially collapsing on you and taking on more and more heat damage all the while. I know the pain of spending time on a blowout only for it to fall minutes later — it’s the worst.

According to Jack, getting a haircut every 10-12 weeks is the best time frame or your ends will pay the price. Between blow-drying, curling, straightening, sun, and weather, our ends get dry and start to break without the proper care. Getting consistent haircuts allows hair to bounce back, shine, and perform the way we want in a healthy way.

2. Leave-In Conditioners Are Your Friend

Photo by cottonbro studio/PEXELS

His top piece of advice to keep your hair looking and feeling hydrated between trims? Invest in conditioning treatments. Jack swears by the Olaplex conditioning system, specifically the No 3 Hair Perfector. Made with patented OLAPLEX Bond Building Technology™, this conditioning treatment repairs and prevents damage in as little as three minutes. No 3 promises to reduce breakage and visibly strengthen hair, so it’s the perfect assistance to keep ends fresh between cuts. Another conditioning treatments I’ve used and loved for years is the Moroccanoil Intense Hydrating Mask, which is designed to restore moisture, elasticity, and shine to dry hair.

3. Switch Up Your Shampoos

Photo by Karolina Grabowska/PEXELS

Switching shampoos frequently is a pretty hot tip that I honestly hadn't thought of. Our hair gets used to the same products and grows tired of them, resulting in lackluster locks. Jack’s advice is to switch brands after finishing every bottle of shampoo to bring life back to your hair. Have two brands that you’re loyal to? Even switching back and forth between them after every bottle should make a big difference in your hair. I’m a huge fan of the R+Co Dallas Biotin Thickening Shampoo, which makes my hair look thick and full, as well as the Moroccanoil Hydrating Shampoo, which is so hydrating and gives so much shine.

Photo by cottonbro studio/PEXELS

In the end, navigating your back-and-forth relationship with haircuts often feels like a rollercoaster ride between wanting that fresh look and cringing at the receipt. Luckily, by using conditioning treatments and switching up your products,, you can keep your locks healthy, shiny, and full of life between trims. But take a newly learned lesson out of my book: don't let your ends pay the price for procrastination and just book the haircut.

If you need some more hair inspo and advice, be sure to sign up for our weekly email newsletter!

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

Header image via Nataliya Vaitkevich/PEXELS