Fit for love DATE GUIDE
DUE TO COVID-19, OUR BOX MANUFACTURER IS FACING MANY CHALLENGES WITH PRODUCTION. THEREFORE, YOU WILL NOTICE YOUR DATE THIS MONTH ARRIVED IN A PADDED MAILER. WE WANT TO THANK YOU IN ADVANCE FOR YOUR UNDERSTANDING DURING THIS TIME.
Welcome!
During the month of April, Date Night In is partnering with the American Heart Association (AHA) and a portion of every sale will be donated to their lifesaving research and education! The AHA calls April “Move More” month, encouraging all Americans to take part in more physical activity and to endeavor to do so more regularly, incorporating it into daily routines. Participating in physical activity is a great way to spend time with your significant other and can still be fun. It’s time to get up and get moving with your Fit for Love Date Night In! Each month, we give a FREE DATE to a couple who snaps a picture of themselves enjoying that month’s Date Night In. To qualify, simply post your photo to Instagram or Facebook using the hashtag #DateNightIn. As always, we appreciate any social media sharing about our company. If you are new to Date Night In, head to www.nightinboxes.com to explore all of our subscription options. Please feel free to reach out to customerservice@nightinboxes.com with any questions. Now it’s time to sit back, relax and enjoy your Fit for Love date experience!
DATE ACTIVITIES
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Set the Mood Toss it Up Table Talk Work it Out Snack Break & Trivia I Would/ I Would Never Reflection & How to Continue Your Date Night
Set the mood Take a moment to consider the space where your date will occur. Setting the mood for your date is an important step to really enjoy your experience together. For this date, get in the mood by putting on clothes that you can be active in. You’ll want to find a room inside with plenty of space or head outside if the weather is nice. Don’t forget to access your custom Fit for Love playlist and recipes at datenightinbox.com/fit-for-love.
Toss Up! For your first activity, you’re going to play
DIY disc golf!
Gather several baskets or buckets of varying sizes. If your little one(s) are sleeping during your date, you may want to line your baskets with a light blanket to reduce noise. Of course, if you have a disc golf course nearby, feel free to head there and play a round. Below you will find two options for playing; pick whichever you think will be the most fun or play both!
Bigger Is Not Better! For this version of the game, you’ll need to find at least 3 baskets of various sizes. Each player gets 10 throws. While player 1 is throwing, player 2 stands behind the baskets to toss back the discs. Then, switch roles. Assign each basket a point value: largest basket = 1 point, medium basket = 3 points, smallest basket = 5 points. Before you begin, decide together on a throwing distance and a reward for the winner!
How Far Can You Go? For this version of the game, you’ll need one medium/large basket. Decide together on a starting distance from the basket (we suggest taking a few normal steps away from the basket and starting there). Each player gets 3 throws from that distance, and each time you make it in the basket = 1 point. After 3 throws, take 2 large steps back and take another 3 throws—now each disc you get in the basket = 2 points. Continue this pattern (increasing the throwing distance and adding a point for every increase) until you can no longer make it in the basket. Before you begin, decide together on a reward for the winner!
X X X Remember to enjoy the company as much as the competition, and hopefully you won’t even notice you’re getting in some exercise!
table talk NOW IT’S TIME TO TAKE A BREAK FROM THE PHYSICAL ACTIVITY, SIT BACK AND ENJOY A BIT OF TABLE TALK. Trying to maintain a healthy lifestyle can feel like a daunting task. Where does one start? And who even has time for that? Often, obstacles to healthy living are as much mental as they are physical. One great way around mental obstacles is to make physical activity fun AND do it with someone you love—allow your activity to be enjoyable! You don’t always have to sign up to run a marathon; you can simply take your pups for a walk around the neighborhood or play disc golf in your house. Physical activity is about more than losing weight or maintaining an image. According to the Mayo Clinic, regular physical activity improves mood, boosts energy, promotes better sleep, benefits your sex life and MORE!
Take a few moments to discuss these questions together:
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What healthy habits do you currently have in place? What areas of improvement are available when it comes to your health? What fun and enjoyable physical activities do you want to incorporate into your relationship?
Mental health can play a huge role in your overall well-being, too. According to the AHA, there’s a growing belief that stress is a dangerous risk factor for heart disease due to the fact that it increases certain hormones and can impact blood pressure and heart rate. While exercise is a great way to naturally improve your mood, practicing gratitude and positive thinking can also have a major impact. A study published by the American Psychology Association and highlighted by the AHA “found that patients who expressed higher levels of gratitude had less depression, less anxiety and slept better... they discovered that the patients with more gratitude had lower levels of inflammation and better heart health.”
Take a few moments to discuss these questions together:
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Do you currently take the time to check in on each other’s mental health? If so, how is that beneficial? If not, how could that be beneficial? What factors affect your mental health the most? How can you work together to relieve those?
Check out the AHA’s 21 days of gratitude challenge at datenightinbox.com/fit-for-love and complete it together!
work it out Next up, we’ve partnered with fitness professionals to offer a couple physical activity options for you! Visit datenightinbox.com/fit-for-love to select your choice of fitness activity to complete together. According to the AHA, only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start. HERE ARE A FEW OF THE HUGE BENEFITS TO BEING PHYSICALLY ACTIVE ACCORDING TO THE AHA: X
Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
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Better sleep, including improvements in insomnia and obstructive sleep apnea
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Improved cognition, including memory, attention and processing speed
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Less weight gain, obesity and related chronic health conditions
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Better bone health and balance, with less risk of injury from falls
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Fewer symptoms of depression and anxiety
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Better quality of life and sense of overall well-being
k a e r b k snac a i v i r t &
Find a comfortable spot to get cozy and enjoy your Fruit Bowl snack! This sweet treat is full of pineapple, papaya and cranberries and has no artificial ingredients or cholesterol. Cool off by sipping on a refreshing drink flavored by a Propel packet. Pour each packet into 16 oz of water, shake or stir until mixed and enjoy! These packets are made with zero sugar and provide electrolytes and vitamins B, C and E to help you recover from physical exercise. While you enjoy your snack, take a crack at the trivia questions below! You can find the answers on the last page.
Questions 1.
TRUE OR FALSE: You should wait to drink water until you’re thirsty.
2.
Adults should get _____ minutes of physical activity per day.
3.
TRUE OR FALSE: The best time to exercise is in the morning.
4.
TRUE OR FALSE: Physical activity is a natural mood lifter.
5.
_____ minutes of stretching is like walking the length of a football field.
6.
TRUE OR FALSE: If you haven’t been active for a long time, it’s important to work your way up over time.
7.
For most people, a resting heart rate should be between ___ and ___ beats per minute.
8.
___________ is one of the safest ways to get more physical activity.
9.
____ minutes of vacuuming is equivalent to walking 1 mile.
10.
True or False: Running, swimming laps, aerobic dancing and jumping rope are examples of moderate-intensity activities.
g a m e t im e ! Speaking of physical activity, there are pretty wild challenges that take place world. Locate your included I Would and Never cards and reveal your answers to the prompts below.
some across the I Would each of
1. Participate in a night race? X
Run across rivers, through forests and over mountains along the English/Scottish border. The only wrinkle in this fun outing? It’s all done at night.
2. Complete a tribal clash? X
Europe’s biggest team fitness event is a CrossFit-style competition spread over two days. We are talking chucking logs, flipping tires and doing pull-ups against the clock.
3. Whitewater rafting on steroids? X
Taking place on the Tully River in Cairns, Australia, 44 rapids await you, winding through a World Heritage rainforest, complete with enormous waterfalls and dramatic gorges.
4. Go heli-skiing? X
Skip the ski-lift lines and arrive at the top of the mountain via helicopter. You’ll get dropped off in pristine, untouched powder at incredible heights.
5. Walk the Great Himalayan trail? X
Does the Everest Base Camp Trek look too soft for you? This trail will stretch to the world’s highest mountain range through India, Bhutan and Nepal to Namche Carway in Tibet, passing eight of the 14 highest peaks in the world, including Everest. Plan for a 150-160 day journey.
6. Take a bull by the horns? X
Rodeo Bull Riding School in Houston, TX teaches all aspects of the sport. Test your skill and coordination while learning how to ride a bull like a rodeo cowboy.
7. Be a Tough Guy? X
A 12km foot race might sound simple, but there’s a reason this British event requires signing a legal release acknowledging the possibility of death. The race includes challenges like running through fire pits, navigating sewer pipes and crawling under barbed wire with smoke bombs overhead.
8. Multiple marathons? X
The Marathon des Sables involves running not 1, 2, 3, 4, or 5 but SIX marathons over consecutive days while carrying your sleeping bag, food and other supplies because, yup, you have to prepare your own meals in between marathons.
9. The Iditarod? X
You’ve probably heard of this one, and you might be thinking, “Don’t the dogs do all the work?” It’s a 1868 km (approx. 1160 mile) race involving teams of 16 dogs, but the conditions are the tricky part. The race often involves blizzards and wind chills that drop to -73˚C (-99˚F) and can take up to 15 days to complete.
10. Get reallllly muddy? X
The Tough Mudder is different than most physical challenges, featuring 12 miles of obstacles including dumpsters full of ice, 12-foot walls, muddy crawls and more. The major difference is that it’s not a timed event; it’s completely teambased and prioritizes finishing the event together over speed.
T r iv ia Answers 1.
FALSE - According to the AHA, if you get thirsty, you’re already dehydrated. It’s best to drink water before, during and after exercise even if you don’t feel thirsty.
2.
ABOUT 21 MINUTES PER DAY! The AHA recommends at least 150 minutes per week of moderate-intensity aerobic activity, 75 minutes per week of vigorous aerobic activity or a combination of both, preferably spread throughout the week.
3.
FALSE - The truth is, it depends on when’s the best time for you. The benefits of physical activity depend upon how consistent you are, so the key is to do what’s most likely to work for you consistently.
4.
TRUE - According to the AHA, regular physical activity can relieve stress, anxiety, depression and anger.
5.
ONLY 10 MINUTES! Small movements can add up to help you reach your goals.
6.
TRUE - The AHA recommends starting with 10-15 minutes each day and gradually building up.
7.
60 AND 100. Heart rate can be affected by factors like stress, anxiety, hormones, medication, and how physically active you are. An athlete or more active person may have a resting heart rate as low as 40 beats per minute.
8.
WALKING! Avoid shin splints and other injuries by slowing increasing your walking speed and distance over time.
9.
20 MINUTES - Even everyday chores can contribute to your physical activity goals. Robot vacuums excluded ;)
10.
FALSE - These activities are considered vigorous aerobic activity. It’s recommended that you complete 75 minutes of this kind of activity throughout the week or combine it with moderate-intensity activities (brisk walking, slow biking, gardening, etc.).
U n t il n e x t t im e ! REFLECTION TAKE A MOMENT TO REFLECT ON YOUR FIT FOR LOVE DATE NIGHT IN. DISCUSS THESE QUESTIONS TOGETHER:
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Which part of the date did you enjoy the most?
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Did you try something new as a part of your date? What was
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Are there any aspects of the date that you would like to
it like to experience it with your significant other?
incorporate into your relationship in the future?
WAYS TO CONTINUE YOUR NIGHT HERE’S A FEW FUN IDEAS FOR STAYING ACTIVE TOGETHER:
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Go to batting cages.
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Play mini golf.
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Participate in couples’ yoga.
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Go for a stroll around your neighborhood with your pets or little one(s).
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