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Workout ideas for Couples 5 Tips for better
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a y n Ta S
g r u b s r t. Pete
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Featured Content: Tanya pg. 19
Couple Work Out pg. 7 Better Sleep pg. 28
pg. 30
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The couple that plays together stays together. Sure it might be tempting to eat an entire box of chocolates, splurge on a romantic dinner or skip the gym in favor of a movie this Valentine's Day, but you don’t have to let your love life derail your plans to get fit this year. With these workout ideas for couples, you and your partner can spend quality time together while you stay on track to
someone else watching your form and being there to spot you when The Benefits of Exeryou need it, you’ll excising with Your Part- ercise more safely than ner if you were alone. BeThe two of you may be sides, who cares more at different fitness lev- about your safety than els and have different your soulmate? goals, but that doesn’t • Quality time. Couples spend most of their mean that you can’t exercise together. There time apart due to caare plenty of reasons to reers and other responsibilities. Instead of give it a try: • Safety. With hitting the gym alone, reaching your goals in February and beyond.
plan a workout time that fits both of your schedules. You’ll reach your fitness goals, without sacrificing that one-on-one time that every partnership needs. • A common interest. Add exercise to your list of shared interests and hobbies. The possibility for new, unique activities is endless and keeps things exciting. You can never have too much in common. • Motivation and support. Getting encouragement and praise from your partner is one of the best motivators. It’ll help both of you remain consistent and take care of one another. • A deeper bond. Exercise produces chemicals in the brain
that evoke feelings of happiness, reduce stress, and also increase arousal and libido. Several studies show that men and women who exercise regularly report better (and more frequent) sex with their partners.
• Respect and pride. Taking care of your body and your health shows the person you care about that you want to be your best for them—and that you want to be around for years to come. • Balance. In many
couples, one partner tends to favor cardio (typically women) while the other tends to favor strength training (typically men). By working out together you can balance your workout program to include more of both. Let your partner teach you about the areas of fitness you’re unsure of and be open to new fitness experiences. Wondering how working out as a couple might work in the real world—especially when you’re both at different fitness levels? Here are some great ideas to get you started: • Sign up for a class together. While a class like salsa dancing is perfect for couples, other classes will work just as well. Consider trying something new that interests you both: martial arts, an indoor
or jogging outside, try intervals. If you are a slow jogger and your significant other is faster, intervals will be perfect for both of you. • Do cardio that al- Work at one partner’s lows you both to work faster pace for a few minutes, and then reat your own intensity cover at the other perlevel. Group classes like Spinning (indoor son’s slower pace. Intervals are also a great cycling) allow each participant to cater the way to improve your workout to their fitness fitness level and speed level, meaning that you over time. Before you know it, you’ll both both get the workout you want—easy, chal- be able to work at the lenging, or somewhere same pace together. in the middle. • When strength training at the gym, • Do cardio side"work in" (switch placby-side. At the gym, simply pick two cardio es) with one another machines next to each between sets. About other and work towards 90 seconds of rest beyour individual goals. tween sets is beneficial You’ll be together but anyway. So while you can each work at your rest, your partner can own speed, intensity, complete one set of incline and resistance the exercise. Switchlevel. ing the weights to your own level is quick and • When walking easy to do on most climbing clinic, yoga (including Partner Yoga), 5K training, adult swim lessons, or other sports.
machines. Another time-saving option is to use dumbbells, so that you don’t have to constantly add and remove weight plates when switching between sets. • Stretch together. Assisted stretching has major benefits for your flexibility. Giving your partner a gentle tug or soft push in one direction can be helpful— just don’t overdo it. • Enjoy the great outdoors. Create a more active lifestyle together by picking up new hobbies. While these may not always count as traditional cardio or strength training, every bit of activity you do will benefit your body and your health. Geocaching, hiking, canoeing, tossing a football, recreational cycling, rafting, camping, and just en-
(fitness level, goals, comfort level) in mind too. A Quickie Couple Workout Here is a sample plan • Change it up. Try with exercises and your partner’s exercise stretches that you can ideas just as you want do anywhere together, while both getting a them to try yours. If you have trouble agree- workout suited to your level. This circuiting, compromise. Do based workout involves your walking routine quickly transitioning on one day, and your between strength expartner’s upper body ercises to increase the strength routine the aerobic quality of the next, for example. Be open-minded, but keep workout. You can both do these exercises siyour partner’s needs joying a nice, leisurely walk at the end of the day—all of these beat an evening in front of the TV.
multaneously, without resting in between— talk about a quick workout! Spend five minutes warming up before your workout and cooling down afterwards. Try walking on the treadmill, outside, or marching in place. Exercises: Try 8-15 repetitions of each exercise below. Each person should work at their own level, using either the easy, inter-
mediate, or advanced version (each exercise is listed in this order). Complete the whole circuit up to three times. • Squats, Wall Squats with Ball, or Single Leg Squat & Bend • Hamstring Stretch • Modified Lunges, Forward Lunges, or Walking Lunges • Quad Stretch
• Modified Pushups, Pushups, or Two-Part Pushups • Biceps & Shoulder Stretch • Dips with Bent Knees or Dips with Straight Legs • Triceps Stretch • Modified Plank or Plank • Crunches with Twist or Bicycle Crunches • Torso Stretch
• Back Extension or Superman • Bridges, Bridgeups, or Reverse Plank • Gluteal & Outer Thigh Stretch The couple that plays together stays together. Exercising with your partner will strengthen your muscles, your heart, and your relationship.
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WITS END Words We Like... Roommate Chicken
The condition where a group of people sharing a living space each avoid doing a household chore for an extended period because each believes it’s someone else’s responsibility. The idea is that eventually the situation will reach a critical mass where the guilty party will cave in and do the chore. In practice, the situation can escalate to extreme levels.
And Then I Found Five Dollars
A phrase used at the end of a story that had really no point to be told to someone. Used at the end of boring stories to make them seem more interesting and worthwhile.
Stall Waiting
When you realize that you and your neighbor have finished using the bathroom at the same time so you delay exiting the stall a few seconds to avoid any uncomfortable eye contact or “excuse me” while leaving the stall. Wait period is usually until the person reaches the buffer zone of the sink, where all normal social etiquettes are re-activated
Manpanion
1. a male companion; a term used to categorize a male friend with an ambiguous characterization of sexual orientation. 2. A term used to describe a homosexual companion, while remaining free of commitment.
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Tanya
St. Petersburg
Always having a positive attitude, dedication, and discipline.
TANYA
Birthday: 5-31 Height: 5’5 Hometown: St.Petersburg Favorite hangout: Beach and gym Favorite sport: Football Favorite athlete: Ava Cowan Favorite team: Bucs What is your secret to your perfect Image? Always having a positive attitude, dedication, and discipline. How long have you been working out and how many days a week do you train? I have always shown an interest in sports and anything athletic. I weight train 6 days a week. What does your diet consist of? I stay away from any processed food and try to eat a clean, all natural diet. Do you ever splurge? Yes! Sunday is Spaghetti and Meatballs! What is your best physical feature? Shoulders What is your worst feature you think you have? I have no calves Words of advice on how to get in shape..It starts in the kitchen and you can’t be scared to lift heavy weights. It’s always important to focus on improvement.
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Unusual
DEATHS
1988: C.B. Lansing an Aloha Airlines Flight 243 flight attendant, was sucked out of an airliner when the bulkhead tore off in mid flight.
1983: American author Tennessee Williams died when he choked on an eyedrop bottle cap in his room at the Hotel Elysee in New York. He would routinely place the cap in his mouth, lean back, and place his eyedrops in each eye. Williams’ lack of gag response may have been due to the effects of drugs and alcohol abuse, and it is highly likely that Williams was high when the cap ended up in his throat as drugs and alcohol were found in his room and inside his body. There is speculation that he committed suicide or was murdered (even his brother Walter Dakin alleged this), but nothing has been conclusively proven. 2004: An unidentified Taiwanese woman died of alcohol intoxication after immersion for 12 hours in a bathtub filled with 40% ethanol. Her blood alcohol content was 1.35%. It was believed that she immersed herself as a response to the ongoing SARS epidemic.
With these five easy tricks, you'll have no trouble springing from the sheets rested and ready. By: Kate Dailey
If you do everything right each night—you know, going to bed early and avoiding drinking—your body's internal clock should wake you up at the same time every morning. For the rest of us, here are five simple ways to a better night's sleep: 1.) Charge your BlackBerry in the Living Room Having too many tech toys in the bedroom makes your mind associate the room with productivity, not relaxation. "You want your brain to know that when you're in bed, that's a place for sleep and sleep only," says Philip Gehrman, Ph.D., assistant professor of psychology at the University of the Sciences in Philadelphia and a specialist in sleep medicine. If nothing else,
put that bad boy on silent mode. Whatever e-mails you get can wait until dawn. 2.) Be Cool You think it's too hot, and she's always too cold. Since she'll probably sleep with an extra blanket no matter what the room temperature, lower the thermostat to just about our ideal comfort level, and let her layer as necessary. "You can always add more blankets on one side," says Gehrman. "It's harder to cool off." Another option: Invest in a dual-weight comforter, which has heavier down in one side than the other. 3.) Go Mattress Shopping Talk about something being worth your hard-earned cash. Studies show that 47% of people lose at least three hours of sleep per week due to their partner's snoring, tossing and turning, and insomnia . If her restless sleep keeps you up, buy a new mattress, says Gehrman. Your bed should be big and stable enough so that her movements don't disrupt your side of the bed. 4.) Do it Sideways You don't have to sacrifice sleep because your girl needs to cuddle. Lay in the classic spoon position to give her the contact she needs and you the sleep you crave. There might be even more benefits. "If you're sleeping on a good-quality mattress and pillow, the position has actually been shown to help lower stress levels while boosting intimacy," says Jodi Fidler, a chiropractor and sleep expert at Davis Chiropractic in Minneapolis. 5.) Go Old-School Clock Staring all night at the glowing digital display while you're trying to fall asleep can jack up your stress levels and keep you up. So trade your digital clock for an old-fashioned one with hands. That way, when the lights go out, you can't tell what time it is. Unless of course, you're crawling into bed at the crack of dawn. In which case, you're pretty much screwed anyway—at least when it comes to sleep.
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