The Checkup: 10 Foods Fit People Should Avoid

• Do one marathon or one bike race or one triathlon, and you’ll realize it: What you put into your body really, really, really matters when it comes to performance. Here’s a list of 10 energy-sapping, performance-sabatoging foods that athletes (including you!) should avoid at all cost. [Outside]

• Here’s a package that’ll make you blush. Introducing Unbound, a Birchbox like product-delivery service that specializes in sex toys. [Women’s Health]

Workout ruts are the worst. Here are 17 proven ways to break out of them. [HuffPost Healthy Living]

• Neat! Check out these cool fitness gadgets that’ll get you moving in high-tech style this fall. [Refinery 29]

• Show your lower half who’s boss this weekend. Tackle this terrific ab-and-butt workout you can do outdoors in the fresh air. [POPSUGAR Fitness]

Photo: Shutterstock

Glen Mills Is Getting a Sky Zone Indoor Trampoline Park

Because I know you’ve all been dyyyying to try a SkyRobics trampoline fitness class ever since I posted about it back in April, I thought some of you might be happy to hear that Sky Zone, the massive indoor trampoline park in Oaks where I took the class, is opening a closer-to-Philly location in Glen Mills in November. It will be the 41st Sky Zone location in the country when it opens.

The Delco Sky Zone will be at 10 Conchester Road, at the intersection of Route 1 and 322. The location will offer SkyRobics (woot!) as well as dodgeball leagues and other tournaments. And, of course, you can always just go there to bounce on the wall to wall to wall trampolines on your own.

According to, the company is also planning locations in Chalfont (coming spring 2014), Allentown (date TBA) and Langhorne (date TBA).

The Checkup: 10 Cutest (and Tech-iest) Workout Tights for Fall

We already tackled your shoes, so that brings us to your legs. Here are the best running tights (with some reeeeeally cute patterns, colors and other details) for fall 2013. [POPSUGAR Fitness]

• The labels on your beauty and bath products—finally decoded. [Refinery 29]

• How to stop muscle cramps before they even start. (Pay attention, runners.) [Runner’s World]

• Do you love going to barre or Spin class? Good thing, because sweating in a group is really good for your mental health. [Prevention]

• If you’re in the market for a new yoga mat, here are 10 terrific options. [Fitness Magazine]

Photo: Shutterstock

To Do: Namas Day Yoga Festival in Wayne

A full day of yoga, food education and mind-cleansing?  If you thought you could only get that kind of treatment at a spiritual retreat, think again. On October 6th, Philly Area Yoga is hosting the second annual Namas Day at the Wayne Art Center.  This jam-packed event offers 19 different workshops on topics ranging from meditation to Reiki healing to food as medicine and more.

To stock up on your yoga knowledge, and maybe even learn how to master that impossible headstand pose, register here. And, if you can’t commit to spending an entire day in yoga paradise (because, ugh, errands), no worries—you can also register for workshops individually.

$110 full day pass or $30 to 35 for an individual workshop; October 6th from 8:30 a.m. to 6:30 p.m., Wayne Art Center, 413 Maplewood Ave, Wayne.

>> Have a local health and fitness event you’d like to share with Be Well Philly readers? Email with details.

30.6 Miles: Distance of the Actual Rocky Run

I’ve witnessed more than a few people doing their best Rocky impression as they run up the Art Museum steps and hop around, arms in the air, at the top. But the thing is, if you watch Rocky II, you realize quickly that Sylvester Stallone was supposed to have run a heck of a lot further than just those 70 or so steps in front of the Art Museum. Just how much further? A whopping 30.61 miles through the city, according to a new (and very, very scientific) analysis by our friends over at the Philly Post.

Rocky aficionado Dan McQuade, in his words, “pieced together the routes Rocky could have traveled from scene to scene in this training montage and calculated distance.” Now, that’s dedication, people. Check out the scene-by-scene breakdown here.

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BeWOW: Calorie-Torching Jump Rope Workout

For this workout you are going to need a jump rope so you can channel your younger, hoppy-er self as you jump your way through this workout. You will have three different circuits to do, and you will do each circuit three times. Here are your exercises.

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The Checkup: 25 Hottest Running Shoes for Fall

• Time to upgrade your running kicks? Check out these 25 wacky, wild, ultra-bright sneakers on store shelves this season. Seriously—these shoes are hot! [Competitor]

• If you didn’t get a good night’s sleep last night, you might want to skip that trip to the ACME after work. New research found that grocery shopping while tired can lead you to make less healthy food choices—even if you’re not shopping on an empty stomach. [Runner’s World]

• Switch up your tired smoothie routine with this extra-green spinach smoothie. [POPSUGAR Fitness]

• Here’s what it looks like when a bunch of pro runners walk the runway during Fashion Week. (Spoiler: So. Many. Six-pack. Abs.) [Nolcha  Fashion Week]

• If you only eat five foods ever again, make them these. [Outside Magazine]

The Checkup: Science-Backed Tips for Avoiding and Curing Hangovers

• Happy almost weekend! If you’re planning on hitting the bar tonight or tomorrow (or both), read this first: a foolproof, science-backed guide for avoiding hangovers. Seriously—the You of the future will thank you for this. [Greatist]

• You know when you’re a half mile from the finish line, or 10 reps from the end of a CrossFit W.O.D., or 20 plyos from the end of a Lithe class, and you just feel like you can’t, won’t, and will no-way-in-Hades make it to the end? Yeah, we’ve all been there. Try memorizing one of these 41 inspiring quotes from runners, and the next time you feel like you’re hitting a wall, maybe that mantra will be just the thing to get you through. [Thought Catalog]

• September is National Pain Awareness Month (who knew, right?), so I thought this would be particularly relevant: all the pain myths you’ve ever heard, busted by a local doctor. [Einstein Health]

Tofu is not scary! Really! And you (yes, even you) can make delicious things out of it. This very useful tofu primer will get you started. [Food52]

• This is a direct order from the First Lady of the United States: Drink more water. [HuffPost Healthy Living]

Photo: Shutterstock

Study: High-Intensity Exercise Helps You Eat Less

My body must defy science or something because I swear, when I work out really, really hard, I’m pretty much starving afterwards. But pay no attention to me, I guess, and listen to the findings of the latest study on appetite and exercise—namely, that intense exercise actually suppresses appetite.

Here’s why: Researchers at the University of Western Australia took 17 overweight but otherwise healthy men and had them hang out at the lab on four separate days. The first day, really, all the did was hang out: The men read or rested for 30 minutes. On the other three days, the men completed workouts that ranged from moderately demanding to slightly more demanding to very demanding. All of the workouts lasted for 30 minutes.

Before and after their time in the lab, researchers drew some blood to record the levels of certain hormones and other substances that have been shown to influence appetite. They also fed the men a so-called “liquid breakfast” (I’m thinking a smoothie) right after their workouts, and 70 minutes later, offered them a “sweetened but bland porridge,” according to the New York Times. “The researchers wanted to avoid rich aromas or other aspects of food that might influence the men’s desire to eat; they hoped to isolate the effects of pure appetite—which needs to be robust to make porridge enticing,” it explains.

Now for the kicker:

As it turned out, gruel was quite appealing to the men after resting or pedaling moderately; they loaded their bowls. But their appetites were noticeably blunted by each of the interval workouts, and in particular by the most strenuous 15-second intervals. After that session, the men picked at their porridge, consuming significantly less than after resting or training moderately.

They also displayed significantly lower levels of the hormone ghrelin, which is known to stimulate appetite, and elevated levels of both blood lactate and blood sugar, which have been shown to lessen the drive to eat, after the most vigorous interval session than after the other workouts.

After the high-intesity workout, the men also continued to eat less through the following day, which means the appetite-suppressing effect had at least some longer-term effect. Researchers caution, however, that the effect on appetite of high-intensity workouts over time hasn’t yet been studied or determined, so it’s too early to say if doing a lot of HIIT workouts would translate into a measurable weight loss—but it does stand to reason.

If you’re looking for some high-intensity workouts to get you started, check out our BeWOW series for some good ideas. Many of the workouts we’ve posted weekly for over the past year are fair game.

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