SpotHer
(or Him)
at the Gym
Want to find a soul mate in between sets? Here are a few pointers from Vranich on the best way to meet a fellow gym member.
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Want to find a soul mate in between sets? Here are a few pointers from Vranich on the best way to meet a fellow gym member.
• Are you looking at me? One important thing to remember at the gym is that due to all the mirrors and televisions, you can't always be sure that the hottie in the blue shorts is staring at you—they might be checking their form or watching Law and Order. Also, accidental eye contact happens pretty often when people are looking for empty machines or free weights. "At a coffee shop or a bar, eye contact might tip you off that someone is checking you out," Vranich explains, "but normal cues need to be a bit more magnified at the gym." If you are pretty confident that you've caught someone's eye, smile and see if there is a response, then advance.
• Rules of approach. "Some people have a no-gym dating policy because it's a sacred place to them and they don't want to worry about running into an ex," Vranich explains. These people can be pretty easy to pick out—anyone wearing a low baseball cap that never takes their eyes off the ground. That said, the gym is an easy place to strike up a conversation with a stranger since you're both there for the same reason. Feel free to say hello or ask how their workout is going, just wait for the right moment. "Don't try to talk to someone while they are on a cardio machine or mid-lift," Vranich says. "And I'd also suggest that men not approach women while they are stretching. It can seem a little creepy."
• Don't put baby in the corner. After you've established some rapport and you think your gym crush is down for a date, here are a few suggestions for taking the leap. Strike up the small talk in an open area of the gym, perhaps near the water fountain or the front desk—don't corner them by a machine. Then propose a casual date but make sure to give them an easy out. "Don't just ask, 'Want to check out that new juice bar?'" Vranich advises. "Phrase it with an easy option to say no: 'Do you want to grab a coffee or are you in a rush?'" That way, if they do accept, you'll know it's sincere—and a possible first step to finding a permanent gym partner!
Hitting the gym with your significant other has countless benefits that go beyond just looking your best. "Working out together can be very intimate," Says Kimbrough, who developed this workout with the help of her boyfriend Billy Davis, another personal trainer. "We see each other in vulnerable moments, especially when the workouts get tough, and continue to encourage one another." Gold's Gym Fitness Institute expert and clinical psychologist Belisa Vranich agrees and weighs in on a few other advantages:
Create a "Healthy Foundation": When your partner knows that you're taking care of your health, it takes one more worry off their mind. "Even if there's not a significant change to your body, your partner sees that you're trying and is touched," Vranich explains. Getting in shape together also bodes well for the future of your coupledom. "I love creating the foundation of a healthy future with a woman I plan to be with for a very long time," Davis affirms. "It's also sexy to me that she keeps herself in top shape for both her and for us." And on those days when your significant other has to convince you to put on your sneakers—do your best to follow their lead. "When your partner is able to encourage you to do something, it reminds them that they're an important voice in your life," Vranich says.
Get More One-on-One Time: "Our lives are so busy and working out is an additional fun and healthy activity that gives you and your partner more time to talk and bond," Kimbrough says. Your sweetheart can also help you remember how many sets you've done, snap you out of a daydream session or stop you from checking email every other minute. "We spend so much time every day multitasking that it is easy to get disorganized, distracted or lackadasical," Vranich says. Plus he or she can make sure you don't get sloppy when it comes to the correct form. "It's good to have someone there to make sure you're keeping your shoulders down and your knees bent," Vranich explains. And as Kimbrough reveals, it can be intimate—"Not that you need an excuse to touch one another, but you touch and spot one another in a different way."
Lend Each Other a Hand: While many women believe lifting heavy weights will just bulk them up, studies have shown that increasing the dumbell poundage can help strengthen bones (especially in post-menopausal women) and slim you down faster. "A male partner can help her lift more and act as a spotter," Vranich says. On the other hand, men are less likely to try new fitness classes—a survey by the Sporting Goods Manufacturer's Association shows women participate in 14 out of 20 fitness categories versus just six for men—so the fairer sex can help them mix up their routine. "It's fun to teach each other new exercises and help one another when the weight gets heavy," Kimbrough says.
Get Better Sleep and Better Intimacy: In a recent study, one in four Americans who were married or living with a partner said they were too tired to be intimate. That's where the gym comes in: Researchers have shown that working out translates into better shut-eye because it can help relieve stress (meaning less tossing and turning) and increase your energy. You can then make the most of your waking hours, especially since exercise releases hormones that help you become aroused.
So now that you know all the reasons to go to Gold's together, here's a little love potion for you: Nine moves built for two that will add muscle to you and your relationship:
Move #1: Couples Squat
1 set of 12-15 reps
• Face your partner with your feet shoulder-width apart. Take each other's hands, with your arms slightly elevated above your shoulders.
• Bending at the hips and knees lower into a parallel squat, making sure to stick your glutes (butt) out while moving down, as if sitting yourself in a chair.
• Rise up to the starting position and repeat.
Move #2: Love Seat (Tricep Dips)
3 sets of 12-15 reps for each partner
• Your partner sits on chair or bench with legs together. You squat in front with your back to your partner, then place your hands on your seated partner's thighs while keeping fingers forward and elbows pointed up.
• Step away from your partner's body and lower yourself until your shoulders are parallel with your partner's elbows.
• Switch places and return to start.
Move #3: Medicine Ball Squat & Pass
3 sets of 12-15 reps
• Pick a medicine ball that works for both you and your partner.
• Stand across from your partner with legs hip-width apart and the medicine ball held in front of your chest.
• Squat down using proper form while your partner remains standing.
• Begin to rise while handing the medicine ball to your partner as they begin to squat.
Move #4: Partner-Assisted Bicep Curls & Tricep Push Downs
3 sets of 12-15 reps
• Stand about 12 inches from your partner, facing each other.
• Hold a taut towel between your hands (spaced about 6-8 inches apart) with your palms facing up. Have your partner grab the center of the towel.
• Curl the towel up toward you as your partner pulls down on it (not so hard that you can't lift it, but enough to create some resistance).
• Press the towel down as your partner pulls up at a similar level of resistance.
• After each set, switch roles.
Move #5: The Lunge-N-Twist With Medicine Ball
2 sets of 12-15 reps on each side
• Pick a medicine ball that works for both you and your partner.
• Stand next to your partner in the stationary lunge position (that is, legs straight with one foot forward and one behind).
• Hold the medicine ball and lunge forward while your partner stays still.
• As you come up from the lunge, twist over your front leg and hand the medicine ball to your partner.
• Your partner then lunges forward, twists and hands the medicine ball back to you. Repeat then switch sides.
Move #6: I See You (Partner Pass)
2-3 sets of 10-12 reps
• Pick a medicine ball that works for both you and your partner.
• Stand back to back, then take a step forward for distance.
• Hold the ball with both hands at chest level while your partner holds his or her hands at chest level, ready to receive the ball.
• Each of you should twist toward your partner, passing or receiving the ball. Then switch sides.
Move #7: Catch Me If You Can (Medicine Ball Toss)
2 sets of 10-12 reps
• Pick a medicine ball that works for both you and your partner.
• Kneel across from each other—far enough to be able to toss and catch the ball.
• Sit up on your knees and lift the ball over your head, then lean back and toss the ball to your partner.
• Your partner then sits up on their knees to catch the ball over their head. (Don't allow the ball's momentum to take you backward.)
Move #8: Give and Take (Overhead Pass)
2 sets of 10-12 reps
• Pick a medicine ball that works for both you and your partner.
• Stand back to back about a foot apart.
• Hold the ball above your head while your partner raises their hands, ready to receive the ball.
• Pass the ball. Both of you then bend forward. Your partner passes the ball through their legs, then you both return to the starting position.
Move #9: Prone Catch-N-Toss
2 sets of 10-12 reps for each partner
• Lie flat on the ground on your stomach.
• Hold a medicine ball with both hands in front of your face, with your elbows off the ground.
• Your partner stands in front of you, bending over at the waist, ready to receive the ball.
• Toss the ball toward your partner—your feet and legs may come off the ground.
• Your partner catches the ball, then places it in front of you.
• Switch positions.
When you're done with the workout, keep up the intimacy and de-stress your muscles by stretching together. "Remember this is just as important as the workout," says Kimbrough.
Stretch #1: Hamstrings
1. Lie flat on a mat.
2. Your partner sits on one side of you and takes hold of one leg at the back of your ankle while keeping a slight bend in the knee. He/she gently raises the leg toward the core as far as possible, making sure that your hips do not leave the floor. Repeat on the opposite side.
Stretch #2: Quads
1. Lie facedown on a mat with your partner kneeling next to you.
2. Bend your leg as your partner grabs under your knee and gradually pushes up until you feel the stretch in the front of your thigh and hip. Repeat on the opposite side.
Stretch #3: Chest
1. Stand with your arms in a T, palms facing forward and shoulders relaxed.
2. Your partner grabs your arms from behind (at the elbows) and gently pulls back as you exhale and feel a stretch in your shoulders and chest
