Be Well Workout of the Week: Reimagine Your Full-Body Workout

No muscles were left out in the making of this workout — you’re going to work every muscle group in your body, from the bottom to the top, and everything in between.

Here’s the deal: You’ll alternate between working your lower body and your upper body, working each muscle group until you meet in the middle for a final core exercise to round out the circuit. You’ll start with your calves, move to your shoulders, then quads, chest, hamstring, back, and so on. After four rounds of this circuit, every muscle in your body should feel happy and strong (read: jello-y). Happy sweating!

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Bar Bombón Gets New Culinary Director — And a New Menu

bar-bombon-940

Justin Petruce is back in Philadelphia after a sojourn to Florida and he is now the culinary director for Marquis & Co., the culinary group that includes HipCityVegCharlie was a sinner and Bar Bombón. Petruce’s first visible change starts today, Monday, December 5th as a new menu debuts at Bar Bomboón.

Bar Bombón’s new menu consists of snacks, veggies and tacos. There will also be a new brunch menu as well as late-night happy hour and a new cocktail menu debuting.

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The Key Step People Skip When Getting Fit, According to a Philly Personal Trainer

If you’re like most people who are inconsistent at the gym, you probably go weeks or even months at a time without working out. Even though your body and your fitness levels have changed during this time, it’s not uncommon to jump right back into an old workout routine knowing your body is assuredly different than it was during your last workout. But it’s of the utmost importance that you assess your fitness before beginning any fitness program.

Assessing your fitness may include checking your strength, endurance, flexibility, range of motion, and more. By checking these stats, you’ll be able to figure out where to start and where to go from there. Below, what you’ll get out of gauging your fitness before you attempt to get fit, plus how to do it.

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Drake-Themed Yoga Class and Post-Yoga Party Coming to Philly

Image via Facebook

Image via Facebook

We thought this month couldn’t get any better when it came to yoga classes with bombtastic playlists — after all, we’ve already got NamaSLAY at Three Queens Yoga and an old school hip-hop class at Palo Santo Wellness Boutique — but it just got better: On Sunday, December 18th, Namasdrake, a Drake-themed yoga shindig, is making its way to Philly.

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Because Mondays Are Hard: Snap Kitchen Is Handing Out Free Cookies 

snap kitchenMondays are hard. But they’re a littttle bit less hard when free cookies are involved. And today just happens to be one of those free cookie Mondays. (All praise the cookie gods.) Here’s the deal: In celebration of National Cookie Day — which was actually yesterday, according to the interwebs — Snap Kitchen’s Rittenhouse location will be giving the first 50 folks who stop in for lunch today, between the hours of 11 a.m. and 1 p.m., a free vegan, gluten-free chocolate chip cookie with their entree purchase.

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The Checkup: The Brilliant Way to Eat an Underripe Avocado

• Sure, you could be a patient human who does things like waits for their avocados to be perfectly ripe before digging in and never reads spoilers before watching the episodes of The Walking Dead. Or you could be, well, the other type of person — the kind who wants an avocado now, even if it’s not ripe yet. And thanks to the brilliant trick Chef Carolina Santos-Neves shared for using unripe avocados to make avocado carpaccio (say whaaat?), you can have your avocado and be impatient too. [MindBodyGreen]

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The BeWOW Breakdown: This Is a 5-Star 30-Minute Workout 

Alon and Rebecca tackling a minute of wall sits.

Alon and Rebecca sweating through a minute of wall sits.

This Week’s Workout: Your New Favorite Do-Anywhere 30-Minute Workout

The Breakdown
Total time commitment: 30 minutes of work + 5 minutes transition time
Difficulty (out of five): 3 (though it feels like a 5 at times)
Soreness factor: Expect a nice, low-level soreness all over.
Overall grade (out of five): 5. This is a quick, well-rounded workout. Would recommend to a friend.

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Gift Guide: 15 Awesome Gifts for Philly Runners (As Chosen By Philly Runners)

Fact: Buying gifts is hard. You’re not a mindreader, after all. And there is nothing — NOTHING — worse than a total gift fail (see: that very awkward year my aunt bought my mom a scale for Christmas). So to help you all out, at least when it comes to the runners in your life, we got into the minds of some of our favorite Philly runners, asking them what they have on their holiday wish lists this season. Take note of their wish lists — which feature everything from water bottles to windbreakers — below. Then get to shopping for the runner in your life!

Psst: We’ve got your gift-buying questions covered in the healthy foodie and yogi departments, too!

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Philly Startup Creates Stylish Collapsible Helmets You’ll Actually Want to Wear

Photo courtesy of AnneeLondon.

Photo courtesy of AnneeLondon.

When Rachel Benyola started her clinical psychology doctoral program in 2010, she didn’t know she’d leave just two years later to quench an entrepreneurial itch.

Now at the end of 2016, the 28-year-old CEO is on her way to launching a spring 2017 Kickstarter campaign for her line of collapsible bike helmets under her lifestyle brand AnneeLondon.

When Philly’s bike share program, Indego, kicked off in early 2015, Benyola noticed that a lot of people weren’t wearing helmets. By this time she was already enrolled in an Entrepreneurship and Innovation Management MBA program at Drexel’s LeBow College of Business. She had identified a problem and her urge to apply her entrepreneurial skills to solve it led her to delve deep into the world of recreational cyclists.

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