girls at the gym

Returning to the gym after a long absence

Returning to the gym is never an easy task to do. Even if you are a gym freak, absence for the gym gets you in that comfortable state of mind that everything seems to be chill and relaxed, and your couch has become softer than ever. Well, that’s the trap.

It was a lovely break… but,

On the inside, you either don’t miss the gym but you feel guilty, or you feel like something is missing. There is no easy way to say it, but when you feel like it has been some time to go to the gym, either for real reasons or excuses, you have to… “Just do it” as Nike’s marketing division would say.

girls at the gym

Returning to the gym means getting off your comfortable tush and wiggle yourself back through those gym doors that have missed you so dearly. The best reminder when returning back to the gym is remembering how it feels leaving the gym looking a mess, but you know that you have worked hard to make yourself better. The way you feel when everything hurts in the morning but you feel proud about it because you will be seeing changes to your body in a few days’ time.

Some things you can do to get back in the fitness mindset:

  • Just think of all the things you ate and you have not yet exercised. We all let ourselves go sometimes, and that’s perfectly fine! We like being lazy sometimes, and we love indulging in delicious grub. The thing is that energy needs to be stored at the right places! Exercising that pizza dough to burn its fat and use its energy for a good exercise session can get you back in groove! We all know “the guilt” and this is a good way to get rid of it.
  • Imagine that you have given a present to yourself for some time, and that you can give the same present to yourself, possibly another time in the future. By returning to the gym, you will have another era of good exercise, and you can have a cheat day after some time. Just don’t turn the cheat day into a cheat month!

Returning to the gym like a boss

It’s up to you to make returning to the gym a pleasant experience, by motivating yourself to get back in there with guns blazing!

healthy eating out options

Healthy options when eating out

One of the most difficult parts of sticking to the diet is eating healthy when you are not at home, most of the people find is really difficult to eat healthy at a restaurant. Restaurant food is meant to look, smell and taste great, that means our taste buds dominates the nutrition required to stay in right shape. Healthy eating outside is all about making a smart selection of food.
Ahead, healthy options to help you eat healthy while eating out.

Plan Ahead

Everything you want is available online so why now check the menu before you visit the restaurant? Check the menu online, so that you can plan your order before you even step into the restaurant.

Checking the menu before also make you aware of the items restaurant is serving and if they have any healthy food option within their menu or not.

How the food is prepared

This is the most important rule that every fitness freak follows, they check the way food item is cooked. Look for the food that is steamed, grilled or roaster, these cooking techniques involves less amount of oil which lead to a lower amount of calorie consumption.

Always avoid food that is pan-fried, fried, crispy, sauteed, they usually contain more calories.

Have a Healthy Snack Before You Arrive

So its a weekend and you made a plan with friends or family before you step in the restaurant to have your meal, try to consume some healthy snack instead of going all hungry.

Being hungry may lead to overeating, but consuming something healthy can limit your consumption of food at the restaurant. My favorite choice is to have some yogurt or protein smoothie before I go out.

Practice mindful eating

It’s just like an eating meditation; being conscious of what you are eating and how much you are eating plays a big role.

People always tend to overeat when they go to resturants, but staying conscious of your eating pattern will save you from a cheat meal.

Order a Soup or a Salad to Start

This is a smart way to start your meal, order some soup and salad before you order the main course.

Soup and salad contain fewer calories and they also make you feel fuller at a faster pace. Researches have shown that soup before a meal can reduce your total calorie consumption by 20%.

Skip carbonated drinks:

They play a big role in your calorie consumption, most of the people tend to order cold drinks or sugar-sweetened drinks with their meal but that is one of the biggest reason for their bad health. Avoid these at any cost, instead, try to fill yourself with water or no-sugar lemon water.

easy high protein meals

Easy to cook high protein meals to maximize your gym results

What you are, depends on what you eat. Proteins are the basic building block that helps in overall muscle development and strength. Eating protein shakes and supplements are not enough to satisfy your body need of protein and you need to consume high protein diet that helps in achieving greater strength and body development.

Let’s talk about the easy to cook and highly nutrient dense food that can help in the overall development of the body.

easy high protein meals

Egg wrap

Egg wraps are easy to make and most satisfying food items that you can cook easily. 2 whole egg contains 16 gram of protein and other vital nutrients.

You can include other ingredients as per your required, feel free to add some chicken breast or paneer as a stuffing.

Turkey breast and veggies

This is one of my favorites, turkey is high in protein and add up some veggies and seasoning to make it a complete meal. Turkey contains 29 gram of protein per 100 grams and adding some vegetables will make the meal more nutrition dense.


Many people have never tried Quinoa, but its one of the nutrition dense food that you should definitely include in your meal, it’s easy to cook as well. It’s high in protein and soluble fibers that will keep your digestive tract healthy and clean.


Needless to say, Beef is high in protein and B Vitamins that are essential for the growth and development of muscle tissues.

Consume it in a limit, it also contains a high amount of fat and cholestrol that you might not want.

easy high protein meals


Oatmeal is quick to make and it is high in protein and soluble fibers that keep you fuller for a longer period of time. Oatmeal is a great vegetarian solution that works as an effective healthy meal idea.

Sweet potatoes

This is something that does not contain much protein but contains other nutrients that are very helpful in maintaining the muscle mass. A four-ounce sweet potato holds more than 100% of our everyday supply of beta-carotene, a substantial dose of iron, and full of vitamins C and E. Collectively, these nutrients work unitedly to guard your body against cellular damage of all types, especially in athletes who compete in extreme environments (such as altitude, heat, cold, or pollution).

couple workouts

Hard exercise workouts that are great fun with a partner

For a couple that’s gym fanatic, here are some hard exercise workouts for you!

As a couple, bonding comes in various ways. And exercising together is one of them. When thinking hard exercise, think “cross fit”. Think “spin class”. These are exercises that will make you bond as you compete. Plus, you motivate one another. Nothing keeps people closer than a little competition. Plus you can bet while at it. When I win, I get… And make it interesting… like bedroom-wise!

So what do we have in mind?

Hard workouts for couples


There are a number of routine exercises designed for couples. And one thing about CrossFit is the intensity that comes with it. As a couple, you will be able to burn calories within a short period. This is not for the faint-hearted. You need to be very committed to it. And commitment is one thing that comes with relationships. Sign up for a cross fit class together.

Alternate box jump

If you are looking to strengthen your legs, then this is one of the best hard exercise workouts for you. Much as it is something you can do solo, it is perfect for a couple since you can do it alternating. Get something firm that you can jump on as you hold each other’s hands. You could also add some dumbbells to this exercise to work both the arms and legs. Settle on a stable height that is comfortable for both of you. Take turns jumping on and off in a squat position.

Spin Class

couple at gymSpin class is great for couples as you can cheer each other while breaking a sweat. Imagine telling your spouse to soldier on. Plus a little competition has a way of bringing couples together. Dare each other. See who lasts the longest…

Hard exercise workouts like hook squats

One thing that makes these squats the best for couples is because a set can’t be complete until you both do it. So, solidarity is key here. There is no stopping. Squat together. Better yet, how about doing it as you alternate. Do yours I do mine as you hold each other’s hands and help each other up. That’s bonding for sure.





benefits of dating

The Benefits Of Working Out For Your Dating Life

We are all aware of the benefits of workout in our daily life but regular workout also has a psychological and physical effect on your love life. The survey found that fit couples tend to be happier and share stronger relationship bond. Here are some of the benefits of a regular workout for your dating life.

Look better

This is so obvious, but still, it’s the best reason to workout daily. If you are looking to revamp your dating life then you should start taking workout seriously and start making a smart decision on the food you consume. No one wants to date a person who is overweight.

It’s not always about the weight that gets you rejected, it’s the level of dedication and discipline that can impress people and get attracted towards you.

Elevated confidence

Who doesn’t want to have sexy and most intelligent partner? Staying fit not just improves the level of confidence but will also help in lower down the competition. Good fitness levels make you stand out of crowd.

More fun activities

Being on your comfortable couch all day and watching Netflix is boring, right? It’s time to start working out to open yourself to new horizons of life.

Being physically active lets you open many doors for different activities, you will find yourself eligible for many different sports. Regular exercise will make you available to go for hiking, cycle rides, run a marathon or any other social activity that can make your share some special moments.

You can try partner yoga with the person you love, that’s my personal favorite.

benefits of dating

Relieves stress

To master a relationship you need to have a happy life, and that is only possible if you can control the stress levels.

Any physical activity helps our body release certain hormones that help in relieving stress and anxiety.

Better performance

Needless to say that regular workout will help you have better performance in bed, it’s not just the stamina that matters but the self-confidence. Regular workouts let you feel comfortable in your own skin and boost-up the confidence level.

woman working out

Approaching a female bodybuilder at your local gym

Are you interested in dating female bodybuilder at your gym but you feel intimidated about approaching due to their size?

Don’t judge a book by its cover. Much as such a woman might look like she has a thing for domination, you should not assume this. Chances are they are just as nice as the other women in the gym and are likely to merely be more dedicated to their craft.

Why you should approach a muscle chick.

Sometimes our fears are the only thing that stands in the way of our happiness. Don’t let small insecurities stand in your way. You might be shocked at how soft she is on the inside. She probably is better than you at the fitness stuff but she might be the one to get you in shape.

What really matters is that you find her attractive. Now don’t be scared. Walk on over to her and use some moves on her like “Kindly help me out with my weights”.

What she crush can bring to the table

The sex will definitely be better

Can you imagine the flexibility in bed? Imagine the positions she can pull for you. Plus I am sure she will be able to go on and on…

Your female bodybuilder crush will make a great gym partner

couple at a gymIf you hit it off, you have something in common. That is working out together. You can have so much fun together as you compete lifting those weights.

Healthier life

Now that you are doing these cardios together, if you are planning on having a long-term relationship, you will definitely be living healthier lives. Plus, such a gym partner will definitely give you the needed boost you need.

However it pans out, don’t make dating your female bodybuilder a big deal. Just relax and let things flow.


Switch up your couples workout routine by heading outdoors

Every workout routine reaches a time when it needs a switch up. This is because doing the same thing over and over again can really be boring. It might even make you stop taking it seriously.

As a couple that enjoys working out together, its best to consider taking your workout routine outdoors. There are so many outdoor activities you can enjoy together. The beauty with the outdoors is that it’s more relaxing. At the same time, you get to enjoy spending time together in a different environment. This way, you kill 3 birds with one stone. You get to bond, you get your workout on and there is the scenery to enjoy.

So what should you go for? Here are some of the ideas for outdoor activities that you and your special someone can enjoy together if you just want to get out of the gym.

1. Walking or Jogging

Walking is a great way for couples to enjoy each other’s company while working out.  You can walk hand in hand as you chat and enjoy the fresh air and scenery. Plan your walking or jogging route to be through some romantic place.

Now to take it up a notch, try being competitive with one another. Do a walking race or a short sprinting race and bet on something romantic like loser gives the other person a full-body massage in the evening.

2. Switch up with a one on one volleyball or basketball game

couple playing basketballA one on one game of volleyball is also so much fun. It’s one on one! You two are getting into shape intimately. Besides the sweating, you can increase the bonding by touching as you tackle him on the court, be a little flirtatious and laugh when you blunder.

3. Skating

Skating is a sport that can really keep a couple connected. Couples really bond over mishaps. It involves lots of laughs and some leaning on one another, holding hands… Skating is a very interdependent couple’s activity. It allows for lots of bodily contacts.  Make memories here…

4. Biking

couple riding bikesBiking is a fun activity for couples to do together in the evenings or on weekends. As a couple, you can explore surroundings that you love together. Switch up the activity by planning a picnic date. Exercise and a date? Perfect!

Whether it is rowing, dancing, a game of tennis or hiking, what’s important is that you both enjoy the activity in order to enhance the bonding and the intimacy.



3 Couple training routines – 2018 best couple workouts

Working out comes in pairs!

Working out alone SUCKS! Looking for couple workouts for 2018 never crossed your mind? Ever wanted to start working out alone at a gym or jogging and running but ended up quitting because it was simply too monotonous or boring? If that sounds familiar then you are not alone! There are so many people all over the world that quit working out before ever starting for good. If that is also the case for you, then you haven’t looked at this simple solution: workout with your partner as a couple!


Instead of slacking on the couch looking at cute fit couples online wishing that was you and your partner, stand up and suggest working out as a couple to your partner. If they resist just persist! Working out as a couple has many perks that you not have even thought before. To begin with there are a ton of routines you can follow collectively as a couple. Just a quick browse online will reveal thousands of workout you can so and a whole lot of workouts you can do as a couple, to be more precise. So, not finding an exercise is simply an excuse. Check out this video:


In addition to that, working out as a couple will keep you motivated to keep on working out! Ever wanted that gut on you or your partner to go away? Then now is the time. Get your partner to work out with you and get you and them to take the challenge of working out together. After a few times you will be able to see changes on your bodies that will be an even further motivators to continue working out together. Once you start see results either on you or your partner then you won’t want your partner or you to stop because, let’s face it: they are getting sexier! Get your hot-bod together!

Even more excuses

Of course there comes the time in your life when you simply don’t have the time to exercise and that time is when you are lazy! We all know that there is always some time we can make for ourselves. Since you will be working out as a couple, devote some of the “couple time” to something fun that you can do together. Besides bonding with your partner you will also have the time to exercise together – thing that can be super cathartic for all those negative thoughts and toxins to take out of your bodies, mind and relationships. So couple workouts for 2018 can be your own thing!

Now the only thing you have to do in order to get in the exercise route is to convince yourself that introducing exercise to your daily life will be better for you, after that you can also convince your partner as well that this is a great idea for you and your partner. The only thing keeping you away from your and your partner’s hot bod is the decision to become healthier together!

Start a conversation with your gym crush

There you are again in the gym trying to get the body of your dreams and there is the distraction again! That hottie you are always eyeing is there looking gorgeous as ever and there you are staring again like a creep wondering what it would be like to talk to your crush. It is not something that happens only to you. Gyms are like showrooms full of pretty people and we have all been through that. Those crushes end up being gym motivation. And we all want to talk to them! Well here are some ways you can have that conversation!

  1. Talk to them about the workout
    Since they are in the gym and clearly they are eye-candy. Talk to them about the workout. People that work out do a lot of hard work to achieve the results you are seeing. They are always more than excited to talk about their workout routine. If you start talking about the workout and what workouts you may have in common then that is one good way to start talking to your crush. Through their workout you can find out some more information about them, for example if they have a partner they want to have a hot bod for or whether they are single ready for a partner to have a hot bod for.
  2. It’s all about that body… language.
    Maybe your gym crush wants to talk to you too! Check out if they are looking over at your direction. The first thing you want to look for is eye contact! If they are looking at you once, or twice or three times then maybe there is a mutual want of conversation. Try and watch their body language and try to save some time by getting to know whether they want to talk to you too.
  3. Have a friendly attitude.
    Having a friendly and positive attitude is something inviting for your crush to be more approachable. A non-creepy smile is something that can work in your favor and it is something that can for sure spark a conversation. Try saying hi with a nice smile and there is a huge chance that that will develop in a conversation between the both of you. Your dream conversation may just be a smile away!
  4. Timing can be in your favor!
    When a guy is breast pumping with a huge ton of weights is not the best time to talk to. Try nailing your timing since it will make things easier. Talk to them when they are winding down after a workout session or something similar to that. Try not to be that annoying person that talks at the wrong time at the wrong place.
  5. Try to combine workouts
    If you wanna get closer to your crush and talk to them maybe you need to sync some of your workout with them, in order to get closer to them – in an as-non-creepy way as possible. When you are doing the same workout, you already have one thing in common and that could get the conversation going.

couple on treadmills


Couple Training

Why Working Out With Your Girlfriend Helps You Build Muscle Faster

Building muscle without weights with a gym partner is possible although many people will tell you that weight training is really important to gain muscles. You and your girlfriend can form a great pair as gym partners to ensure building muscle without weights. Building muscle without weights with a gym partner is possible although many people will tell you that weight training is really important to gain muscles. You and your girlfriend can form a great pair as gym partners to ensure building muscle without weights.

Building muscle without weights

Your girlfriend can help building muscle without weights being the motivation

In case you let your girl friend know that you are trying to build muscles and need her help she will surely keep motivating you to achieve your goal of building muscle without weights. The more challenging a task the more enjoyable is the experience especially when your girl friend is participating in your endeavor to keep fit the motivation level will surely go up and you are going to achieve results in a short span of time.

Add resistance to your exercise while building muscle without weights


You are quite comfortable doing pushups. You can do a set of 20 pushups in one go without flinching. Now you need to ask your girlfriend to lie on your back to add resistance to the pushups. The addition of her weight to your body weight will surely lower the number of pushups you will be doing however the amount of muscles it is going build in your body is far more than the muscles you were adding initially. The mere participation and the motivation she is going to provide while being there with you is surely going to push you with all your might.

She is the one who can chalk out a diet plan for you

Once you have embarked on the mission to building muscle without weights you need to look after your diet. In case you have your girlfriend involved she is going to help you chalk out your diet plan that can work wonders in building muscles. Have your goals marked and ask her to check the progress for you. She is the one who is going to watch out for the things you should not eat. She is the one whom you can ask for help to prepare a protein bar or a protein shake for you.

Warming up together will help lift mood

Before exercising to building muscle without weights you need to warm up. Warming up is essential for any workout whether with weights or without weights. Ask your girlfriend to help you in the warming up session. She might help you in skipping, a bit of aerobics or cheering you while you are running on the treadmill. Exercising with your girlfriend being the gym partner will surely add to the results you can achieve while building muscle without weights.