Bird Dog Crunch: 3×15
Bent Knee Windshield Wipers: 3×10
Bicycle Crunches: 3×15
Barbell Curls: 3×6 (heavy weight)
Ez Bar Preacher Curls: 3×10 (medium/heavy weight)
Dumbbell Overhead Extension: 3×12 (medium weight)
One Arm High Cable Bicep Curls: 3×10 (medium/heavy weight)
One Arm Tricep Cable Pull Down: 3×15 (light weight)
Tricep Push Down with V-Attachment: 3×12 (medium weight)
One Arm Cable Bicep Curl Facing Away From Stack: 3×10 (medium weight)
HIIT on Stair Climber for 10 minutes: Alternate between level 6 for 1 minute and level 17 for 30 seconds.
*Superset: Perform the second exercise immediately after the first without resting in between.
Pin the graphic below for quick reference during workout.
Living a healthy lifestyle doesn’t just mean eating healthy and exercising. It also means having healthy relationships. A healthy relationship with yourself, with your partner, with your friends, and whoever else you surround yourself with.
In honor of Valentine’s Day, I want to talk about healthy relationships with your partner. Years ago Derek and I took a pre-canon class prior to getting married and one of the speakers discussed her research on what she called “Super Couples” and their secret to a successful marriage. These couples consistently rated their happiness in their marriage at 10 out of 10. From the outside their marriages seemed perfect. Were they perfect? Of course not. They’re just like us.
Their secret, and this really stuck with us, was that they always tried to outdo each other. It was almost as if they were competing to see who could be the more considerate partner. After learning this I noticed that both Derek and I started adopting that trick. I can’t tell you how amazing it was when we stopped keeping track of who did what and instead did things to help each other, doing things out of genuine love and caring because it felt good to help each other . We are partners after all, in this journey of life together (I’m dying over how corny that sounds).
One More Tip
This “secret” goes along with something Derek and I have always done in our 11 year relationship that’s a relationship strengthener. Something small and easy but that has a big impact…showing appreciation for each other. We regularly thank each other for stuff. It doesn’t matter if it’s for a task we should be doing anyway, aka cooking dinner or taking out the trash. We appreciate when the other person does it. When he takes out the trash that’s one less thing I need to think about. When I cook dinner he gets to eat (kinda a big deal). It doesn’t matter if it’s a small thing, it’s nice when the other person notices and acknowledges it.That leads to wanting to do more for each other and loving the feeling we get from knowing that we helped out each other.
I hope these relationship tips can help you in your relationship or help you think of other ways to strengthen your partnership. Happy Valentine’s Day!
Here’s a little #TBT to the early years of our relationship in college. Don’t we look so young?
(Stick It In used to be a football cheer at Virginia Tech. No longer used because it was deemed inappropriate….I wonder why?)
And us now…all grown up, married, and expecting a baby. It’s been a great 11 years!