The Super-Effective Abs Workout You Can Do in Bed

Some days, it’s just impossible to get out of bed. Even though you had every intention of going to the gym before work, let’s face it: the comfort of your nest of blankets and pillows is MUCH more alluring. So you snooze the alarm. And then again. And after five or six snoozes, you submit to the reality that there’s no way you’re making it to the gym. And with this realization, you’re suddenly wide awake and stricken with guilt. Thoughts akin to “I suck” float around in your head while you try to peel your sorry caboose out of bed.

But what if you could still get a workout in before work without even leaving your bed? You might be thinking,”Ah shucks, that’s too good to be true.” Well, folks, I — along with a real expert, Dana Auriemma, owner of Freehouse Fitness Studio and local ab guru — am here to tell you that it’s not too good to be true. Below, Dana demonstrates six abs exercises you can do in bed that are both effective and, in some cases, more challenging to do in your plushy bed than on your not-so plushy yoga mat. In other words, we have proof that you can, in fact, have it all.
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Exercise Really Is a Fountain of Youth, New Study Shows

The key to keeping your cells looking nice and young? It looks like exercise might just be the answer, my friends. As TIME reports, a new study published in Preventive Medicine found that participants who exercised most had biological aging markers that were significantly younger than their sedentary peers. Nine years younger (!!), to be exact.  Read more »

The Checkup: Ick! These Are the Germiest Spots in Your Kitchen

• New research out of Drexel found the germiest spots in Philadelphia kitchens, so you’re going to want to read their breakdown (highly frequented areas like the fridge and the sink both make the cut), then bust out the Lysol immediately. Fair warning: They found fecal bacteria in nearly half kitchens they looked at. Gross, we know. [TIME]

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The Checkup: The Coffee Mistake to Blame for Your Mid-Morning Hanger

• 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]

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The Checkup: Exactly What Happens to Your Body When You Stop Working Out

• 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]

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The Checkup: What You Can Do Anywhere to Get Your Best Butt Yet 

• 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]

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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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The Checkup: A Month’s Worth of Tiny Tweaks to See Better Fitness Results

• 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]

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Why You Should Snag Your Ticket for This Ladies-Only Fitness Fest Stat

Beyoncé Boot Camp at Be Well Philly Boot Camp 2016 | Photo by Nell Having

Beyoncé Boot Camp at Be Well Philly Boot Camp 2016 | Photo by Nell Having

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.

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