Be Well Workout of the Week: The Boredom-Defying Full-Body Workout

You’re going to do a lot of quick exercise switches in this week’s workout — meaning you won’t have a chance to get bored. Here’s the deal: You’ll start out this down-the-ladder workout with 20 kettlebell swings. After that, you’ll decrease your reps by two for every new exercise — from tuck jumps to plank jumping jacks to rows — on the way down the ladder until you finish with just two pull-ups. Doesn’t sound too hard, right? Oh! But you’re going to complete the entire circuit four times. You can do it!

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The Pre-Workout Step to Make Your Gym Time More Effective

Most of us know we should be foam rolling before our workouts, but one question that always arises is this: “How long do the benefits of foam rolling last?” The answer, to be short and sweet, is not long enough. Once we are done rolling pre-workout in order to loosen our muscles, we have changed the way our bodies move: Trigger points and tightness within the muscles have been released, giving us more range of motion and more flexibility. We feel these benefits of rolling immediately, but the thing is, your brain has not been made aware of these newfound ranges of motion — and until it is made aware, these changes will only last a short while.

But not to fear. There’s one step your can take after you foam roll and before you work out that will help you reap the biggest benefits from these new ranges.

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Watch: Videos of Runners Helping Fellow Runners Across Race Finish Lines

A few weeks ago, a video of three half-marathoners swooping in to help a struggling fellow runner across the finish line at the Philly’s Love Run Half Marathon made people ‘round the globe cry. After clicking on our post covering the viral video, one of my co-workers Slacked me saying she was sobbing at her desk. I didn’t judge, because I’d been doing the same thing just an hour earlier.

In a world where Facebook newsfeeds often seem like broken faucets, solely existing to spew information that chips away at your faith in humanity (just me?), there’s something so nice — so nice it’s tear-worthy! — about seeing strangers helping each other out.

And clearly, I’m not the only one thirsting for video evidence of human empathy and kindness in the world. Since that video went nuts across the web, there have been a number of similar videos — videos where runners sacrifice their race times to help a fellow runner who looks like they’ll probably (er, definitely) collapse onto the cement before they reach the finish line if someone doesn’t rush in help ‘em out — popping up around the internet from recent races.

So, because we figured a Monday is always made better with a minute (or 10) of happy crying, we’ve rounded up a few of our tear-inducing favorites, including the Philly Love Run Half Marathon video, a couple of videos from the Boston Marathon, which went down April 19th, and a video from this weekend’s London Marathon.

Watch ‘em and feel your faith in humanity rise a few points. (And let’s hope these videos keep on comin’ through spring race season, eh?)

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The Checkup: The Tricky Ways Yogurt Can Sabotage Your Healthy-Eating Plans

• 7.7 billion dollars. That, my friends, is how much Americans spend on yogurt every year. I’ll give you a moment to wrap your brain around this. Okay, here, a clinical nutritionist breaks down the benefits of a slew of yogurt types in the growing aisle — from coconut to Greek to low-fat — and what to look out for (sneaky added sugars, for one, run rampant) before you throw it in your cart to avoid screwing with your healthy-eating plans. [Outside]

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The Know-It-All Guide: Philadelphia, River Town

Illustration by Charlie Layton

Illustration by Charlie Layton

Breaking Down Bartram’s Mile

The latest, and southernmost, segment of the Schuylkill River Trail held its ribbon-cutting in April, and it’s remarkable: Once an industrial eyesore, Bartram’s Mile runs along the western bank of the river and zigzags through the country’s oldest botanic garden. Here, the new POIs and future plans for this stretch of the SRT.

Schuylkill Crossing: In the next few years, an old swing bridge will be transformed into a pedestrian-and-bicycle-only cable-stayed bridge. The fully funded $23 million project will link Bartram’s Mile to the eastern banks at the Grays Ferry Crescent Trail. There, after some obstacles are cleared, the trail can connect to Center City.

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Meet Mustang, This Week’s Adoptable Running Dog 

Mustang | Photo courtesy the Monster Milers

Mustang | Photo courtesy the Monster Milers

This week’s adoptable running dog isn’t quite as fast as his name would suggest, but he would make a great running buddy for a runner who likes to keep a nice, slow pace. Bonus: He’s guaranteed to give you plenty of post-run cuddles when you get home. Learn more about him below!

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Put This on Your Calendar: Free Roaming Outdoor Boot Camp

Charge Performance and Wellness has a new boot camp series on deck — it’s called the Rise and Grind for Summer Bootcamp, and starts on May 7th. And to give us all little taste of what to expect at it, the Bella Vista gym has scheduled a boot camp preview event on Thursday, April 27th — and it’s totally free. And yes, you are invited.  Read more »

New Research Will Make You Question All Your Drink Choices 

If you’re planning on drinking anything aside from water today, you’re going to take note of three studies that came to our attention this morning. One, dishing on an unexpected side effect of loving white wine, will certainly impact your happy hour decisions, while the others will probably make you think twice about reaching for a Coke (or Diet Coke) this weekend. Read up!

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The Grace and Glory/Hotbox Merger Has Mysteriously Dissolved 

Last week, Hotbox Yoga sent out an email simply saying “HOTBOX. IS. BACK.” Yes, that Hotbox Yoga — as in the studio with locations in West Philly and Manayunk that merged with Grace and Glory Yoga, taking on the Grace and Glory Yoga name, back in January.

Yeah: We thought that email was weird, too. After seeing it, I hopped over to Grace and Glory’s website only to find no trace of evidence that studios had ever joined forces. The West Philly and Manayunk studio addresses that were added to Grace and Glory’s website when the merger went into effect were gone.

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The Checkup: The 10-Minute Trick to Overcome the Dreaded Afternoon Slump

• The dreaded afternoon energy slump hits harder than ever on Fridays, when you are counting down every single second until the clock strikes five. But research shows that, instead of reaching for a shot of espresso come 2 p.m., taking on a set of stairs for 10 minutes could be just the fix to perk yourself up and make it through the rest of the day. Worth a try, right? [Men’s Health]

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