• There was a time in a my life when I would drink not one, but TWO Venti White Mochas from Starbucks every. Single. Day. My point: I’m not here to judge. That said, if you feel your energy slumping and hunger setting in after your sweet morning mocha (or chai, or whatever your syrup-laden caffeinated drink of choice is), even though you JUST ate breakfast, you might want to try a plain ol’ black coffee, says dietitian Keith Kantor. [Women’s Health]
• If you’ve ever wondered about what exactly is going on in your body when you take a week or month (hey, it happens) from working out, here’s the breakdown of what happens to your body when you stop your sweat sessions, from how quickly your muscles start to shrink to how your body starts storing sugar as fat rather than as energy for your gym time. [Outside]
• For anyone and everyone who is trying to up their belfie (that’s a butt selfie, for the uninitiated) game, here are trainers’ top picks for booty-perfecting exercise moves you can do just about anywhere, as long as you’ve got about the space a yoga mat would take up to work with. Think: sumo squats, curtsy lunges, bridges and more. [Self]
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!
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.
• Sticking to your gym schedule with the same dedication Kim Kardashian displays when defending Kanye’s antics only to see few results can be truly disheartening. Here, 25 tiny tweaks to make to your strength-training workouts for better results, according to personal trainers. Work a few in each workout, and look back to see how things have changed a month from now. [Women’s Health]
We’re just here with a friendly note to remind you that if you’ve yet to get your ticket for our annual ladies-only fitness fest, Be Well Philly Boot Camp, going down at Drexel Recreation Center on June 3rd, you’re going to want to hop to it. We have a TON of fit fun lined up for you guys this year, from an outdoor Pop Divas Workout Party to SUP Yoga to amazing speakers, cooking demos, and more. And through Friday, April 14th, your ticket will only cost you $40.
Back in November, ClassPass ticked off many a workout junkie by getting rid of their Unlimited membership option, trading that in for three, five and 10-class monthly membership options. If you were one of the angry ClassPass users venting your frustrations and throwing around the C-word (that would be cancel) on Facebook, do note: ClassPass has just added a perk with a lot of potential to their offerings. And it could even make you a ClassPass believer again.
• This professor of kinesiology says the idea that we need to spend a ton of time at the gym to see results is BS. Instead, he’s a proponent of what he calls microworkouts, mini sweat sessions (they ring at around 10 minutes) that he says deliver big results. Here, how to get your microworkout on. [Health]