Get some hands-on experience.
 You don’t need a romantic partner to take advantage of this two-hour workshop at Amrita Yoga & Wellness; a friend or family member works just fine, too. You’ll both learn Thai yoga bodywork and Swedish massage techniques that you can use to give an effective at-home or on-the-go massage. Instructor Heather Rice has been a licensed and practicing Massage Therapist since 1998, and she aims to deliver technique and theory while providing a fun and relaxed atmosphere to learn. Wear comfortable clothes and bring a few blankets; oils for Swedish massage techniques will be provided. Sign up here.
$70 per couple, 7:30 to 9:30 p.m., February 12, Amrita Yoga & Wellness, 1204 Frankford Ave.
>> Have an event you’d like to share with Be Well Philly readers? Email eleaman@phillymag.com with details.
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That's right: Now. Doesn't that sound nice?
 With the days darkening early, the temperatures dropping, and the skies occasionally handing us icy rain (um … ew), who isn’t in need of a little crash course in happiness?
Focus Fitness is holding a three-day Be Happy Now Workshop with happiness coach Andi Evans. Evans will teach her very own high-spirits doctrine, the Spreadhappy Philosophy, in which attendees will learn to reboot their systems to a happy start. The workshop will focus on simple life changes that can allow peace of mind and optimism to just roll on in, as well as how to handle potentially happiness-hampering situations more effectively. Evans stresses that happiness comes from the individual, and with the right attitude we can all be rays of sunshine in no time. Get more info and register here.
Full three days: $77, Single days: $30, January 24 through 26, 12 p.m. – 2 p.m. or 7 p.m. – 9 p.m. Focus Fitness of the Main Line, 1111 E. Lancaster Ave., Bryn Mawr
>> Have a health or fitness event to share with Be Well Philly readers? Email eleaman@phillymag.com with details
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The Mu-Xing massage is a wintertime winner.
When I heard about the 55-minute Mu-Xing massage at Joseph Anthony Retreat Spa and Salon, I was curious. The treatment employs a specially trained massage therapist who uses heated rosewood and bamboo tools to knead aches and pains into submission. It seemed like the perfect solution for athletes with serious muscle knots—and an ideal respite from Philly’s dead-of-winter weather.
So I tried it. The heated bed and wood instruments proved to be perfect muscle-melters: The tools delivered more even pressure than hands, and all that heat helped relieve tension faster. The result? My too-tight neck and shoulders finally found relief. And my cold-weather-blues were banished—at least for a while.
$100 at Joseph Anthony Retreat Spa and Salon, 243 Baltimore Pike, Glen Mills, 610-459-4663.
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Rearranging your bedroom or bathroom could be the key to a healthy lifestyle.
 Learn to clear away clutter to avoid overeating. Photo from www.alishapiro.com. Could the answer to your weight loss struggles be as simple as a little feng shui? According to Ali Shapiro, a disorganized space could lead to both disorganized sleeping and eating habits. On December 10th, the Philly-based nutrition and lifestyle coach will host a Design Your Space for Self-Care Workshop, where she’ll show attendees how messy bedroom and bathroom set-ups actually set you up for poor self-esteem, a saboteur of healthy living.
She’ll help you cut out emotional eating through clutter-minimizing design tweaks that create truly restorative spaces. She’ll also offer nutrition tips to clean up your meal plan and help you get a better night’s sleep. To top it off, an organic meal will be served to get you started on a new, consistently healthy lifestyle. Visit Shapiro’s website to learn more about her holistic health philosophy and save your spot in the workshop.
$297, December 10, 10 a.m. to 3 p.m., 20 North 3rd Street, 7th Floor, 215-279-7491.
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Our writer got a list of doctor-approved sleep tips from a specialist at Jefferson University Hospital. Naturally, she tried them out.
 To really get going in the morning, I need my unsweetened iced tea with lemon from Dunkin’ Donuts and a great song on Pandora. But that’s not the problem—the problem comes before this routine, when I actually have to drag myself out of bed. Even though an hour was just added to our sleep time (thank you, daylight savings), the extended night does little to overshadow the dark, cold winter mornings we have to look forward to in the next few months.
I wanted to know: How can I wake up and crawl out from under my warm covers feeling brighter, well-rested and—dare I say it—happier?
I asked Karl Doghramji, medical director at Jefferson’s Sleep Disorders Center, for tips on how to get the kick-in-the-butt I need in the a.m. He came back with a solid list of do’s and don’ts, and some tricks for getting the Zzzzs I need.
So I did what any good reporter would do: I tried them out. Here’s how it went.
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Hallelujah, Spa Week's almost here
 This is a week my sore, knotted back muscles look forward to every fall. From October 10th through 16th, Philadelphia spas will offer über-discounted $50 treatments as part of the nationwide Spa Week promotion, a biannual event that happens every the spring and fall.
You have to register with Spa Week (it’s free) and log in on the website to view the deals, but it’s well worth it: There are plenty of places in the Philly area to get your relax on. Participating spas include the Salon and Spa at Saks Fifth Avenue in Bala Cynwood, and the DermaCenter Medical Spa and Sporting Club at the Bellevue, both in Center City.
To book, contact a participating spa and mention Spa Week. Appointments fill up quickly, so get going now if you want in on the promotion.
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A nutritionist explains how to fill your grocery cart with stress-busting foods
 Stress can put a damper on your day and wreak havoc in your body. Not only can high stress levels leaving you craving sugary and high-fat foods, stress has been linked to more serious conditions, too—from asthma to diabetes to heart disease.
We asked Willow Grove dietician Joan Gangwer to help us find ways to reduce our stress. Her solution? Eat (and shop) your way to a stress-free life—here’s how.
How to Shop
Getting more stress-busting foods in your diet starts with what you put in your grocery cart. To help get you on track, Gangwer suggests shopping on the perimeter of your grocery store, and avoiding most of the aisles in the middle. All of the healthy basics, she says, can be found in the outer sections: First you hit the veggies, then the lean meats and finally the dairy products. Greasy, fatty foods like potato chips and mac-and-cheese are usually located in the middle of the store. So by avoiding those aisles all together you’re eliminating those temptations—and the opportunity to stress-eat.
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The latest fitness fad is good for your head and your heart
 Illustration by Headcase Design. My first contact with the mind-cardio fitness craze IntenSati happens the way most voyeuristic introductions happen nowadays: on YouTube. And it is not pretty. The video I watch shows a few dozen red-faced, sweat-drenched New Yorkers throwing air-punches and elbow blocks while screaming, “I know what I want! I have the willpower now!”—a scene that is weird and disturbing, like a gym-class-slash-mass-hypnotism gone mad. I watch. I cringe. And yet, I think, these exercisers look normal. How can they be so … into it? READ MORE
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New season, new habits
 Lithe Instructors Amy Larkin and Heather Burt: Totally different, totally beautiful. Loving your body is one of those things that’s sometimes easier said than done. As the weather begins to turn and we slip into those jeans from last year—even if they’re a little tight from all the summer indulgences and missed workouts—I’d like to inspire you put the thought into action and pave your own body-loving path.
Make a choice to get into the habit of focusing on the positive. We all have bad days. I work with some of the fittest women in Philly, and trust me… they all have them too. The next time you catch yourself battling the mirror or saying something like, “Ugh, my arms are looking so fat,” change your focus to what you love about you. There are a few things that I do when I have one of those days: Instead of focusing on my thighs, I’ll say, “Wow, I have a great waist; I’m going to show it off with a belt.” Or, “ I have big, beautiful eyes.” I’ll play them up, and put some eyeliner on them.” When I’ve gained a few pounds, I won’t torture myself, but I will put on a pair of heels and see how great I feel. I love wearing heels. It’s my feel-good-immediately go-to. Focus on the positive, and eventually your mind will start to change. It does take time—it’s a habit—but just like anything else, over time, you can change your mindset. READ MORE
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The wrong bra can cause everything from unsightly boob bouncing to back pain. Here, five ways to ensure a perfect fit
 Illustration by Justin Renninger I recently moved to the Art Museum area and I couldn’t wait to hit Kelly Drive. On my first morning run, I dressed quickly and hustled down to my starting point. As I began my warm up, I was almost instantly distracted by the heaving bosom of a woman jogging in place beside me. She should really invest in a better sports bra, I thought to myself. I don’t normally spend my workouts scoping out the chests of my fellow exercisers, but I wear a 36D bra so, from one large-chested lady to another, I felt her pain.
A few minutes later, another female runner passed me and I noticed she had layered not one, not two, but three sports bras in order to restrain her bouncing breasts. On my left ,another woman’s chest was bouncing so furiously under her T-shirt that I worried she’d get black eyes if she quickened her pace. Is it that difficult to find a properly fitting sports bra? I wondered. Then I looked down at my own doubled-up boob bondage and realized I was just as guilty as these women. Although I’ve been wearing a sports bra for most of my life, I’ve never learned how to purchase one that fits me correctly. And, the more I looked into it, the more I realized that in addition to being unsightly and a little uncomfortable, wearing the wrong sports bra can also be dangerous. READ MORE
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