Sweat Together, Stay Together – Exercises To Do With Your Loved One

Sweat Together, Stay Together – Exercises To Do With Your Loved One

As the study of the effects of exercises grows, researchers have found that when you work out with your romantic partner, you can actually appear more attractive to him or her. I know that doesn’t sound very logical. My typical workout consists of sweat stains, messy hair and pained look on my flushed and make-up-less face. (Not exactly a prime date-catching appearance). But studies do prove that when you workout with your romantic partner, it induces the same symptoms as physiological arousal (sweaty hands, racing pulse, and shortness of breath), mirroring romantic attraction. These sensations can be misattributed to romantic attraction, and make you both fall even more in love with each other.

If that isn’t enough for you and your bae to throw on matching workout gear and run hand-in-hand to the gym, there are even more benefits. Studies show that after participating in an exciting physical challenge or activity, couples felt more satisfied with their relationships (Aron, Norman, Aron, & Heyman, 2000). Exercising with a partner also increases  the overall efficiency of your workouts, as a workout buddy’s presence can improve your speed and effort without you even being aware. Working out together also makes it easier for you and your partner to achieve your exercise goals because you can lean on each other for emotional support.

So here are some fun ideas for your next sweat session with that special someone in your heart…

Partner Planks. Planks are a great exercise to do with a partner because having that motivation can take away from the painful monotony that planking can sometimes lead to. A low-impact core exercise, planking helps to increase stability, balance and strength, and – when done correctly – protects your lower back from strain. If you are performing a proper plank, your weight will be evenly distributed throughout your arms, toes and body, and your back will be as flat as possible. You can also perform a modified plank on your knees if you have lower back issues, or are just getting used to the exercise.


Partner Facing Planks With Alternating High-Five. This is where you and your workout partner get into a plank position and face one another. You and your partner should mirror one another’s body position and be about 1 or 2 feet away from each other. Maintaining an even distribution of weight throughout the rest of your limbs, raise your right or left arm and high-five your partner. Lower your arm down and then repeat on the other side. You can do 3 sets of 10 per each arm, or 5 sets of 5 per each arm. I recommend that you play around with the rep scheme and find what works best for you and your workout buddy.


Partner Farmer Carry. I personally think that farmer carries are an underrated exercise. In this exercise, you carry one dumbbell, kettlebell, or even a heavy bag of books in each hand, and then you just walk. You could also do a Farmer Carry Lunge (where you lunge instead of walk, adding a serious amount of difficulty and core work to the exercise). This exercise works your grip, forearms, shoulders, triceps, and core. The faster you walk, the most you can make this exercise into a cardiovascular exercise as well as a strength routine.



Farmer’s Race. The hardest thing that I have found about including a Farmers Carry into my workout routine is that its long, painful and a little bit boring. A Farmer’s Race is a fun way for you and your workout partner to challenge one another to push harder, longer and faster in this exercise. (And to add some excitement to your routine). All that you have to do is decide on a distance to go. I recommend 50 to 200 meters depending on the weight that you are carrying and your goal for the exercise, pick up your weight and then walk! If there is too much of a difference between the speed of you and your workout partner, modify the race by giving one of you more distance to travel, or a heavier weight to carry. This is a fun way to challenge each other and to add a little friendly competition into your workout routine.



Partner Chipper. There is nothing worse than doing a hard workout alone. When I was training for a marathon last year, I did not have a running partner and I remember the stinging pain of boredom more vividly during those long runs that I remember the actual pain of exercise. That is why I think that if you are going to commit to a long workout, you might as well have a buddy to do it with. Here are a few ideas to get you started. You can mix and match as you would like.


Well, I hope that was helpful! Good luck and sweat on!

100 Series- The 100 Series is a pretty versatile exercise. You and your partner just need to pick out exercises that you like and can do, and then do 100 reps total. I have included some exercises below to give you some ideas, but it is really up to you on what movements you choose. You can also split up the reps however you would like. So you could both do 50 reps each, or you could split it up into smaller rep schemes (5 sets of 10 per person for example).  The only 2 requirements are that while one person is working, the other is resting, and you cannot move onto the next exercise until you finish the reps in the movement that you are working on. Here are some ideas to get you started:

100 Squats (learn proper form here)

100 Sit-ups (learn proper form here)

100 Push-ups (learn proper form here)

100 Pull-Ups (learn proper form here) 

100 Lunges (learn proper form here) 

100 Wall-Balls (learn proper form here)

100 Deadlifts (learn proper form here)

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Plastic Water Bottles Are Destroying Our Oceans

Plastic Water Bottles Are Destroying Our Oceans

That’s right. Plastic water bottles are literally destroying our environment, and the most heartbreaking part about it? There are so many other better, healthier, and environmentally-friendly alternatives to single-use plastic bottles.

Right now the average American throws away almost 185 pounds of plastic per year, and only a 5% of that is able to actually be recycled.

“There are billions of pounds of plastic floating around in oceans and other bodies of water, making up about 40% of the world’s surface.”

Plastic contributes to around 90% of all of the trash found in the ocean, and that floating plastic secretes harmful toxins into the soil and water, destroying animal habitats and killing one million sea birds and 100,000 marine mammals per year.


90% of the trash floating in the ocean is plastic waste


44% of all seabirds have been found with plastic on them


80% of all single-use plastic bottles become litter

Plastic is not biodegradable, and when you use plastic bottles, you are contributing the 35 billion plastic bottles that are being thrown away each year.  The further add to the problem, plastic takes anywhere from 500 to 1,000 years to degrade.

This means that the plastic water bottle that you bought before your track race will likely float in the ocean or sit in a landfill for around 800 years before it fully degrades.


So what exactly can you do about it?

The best thing you can do is avoid plastic bottles altogether. Instead, try a reusable glass growler bottle. It is better for the environment, saves you money, is better for your health (no chemicals) and looks genuinely cool.

Reusable growler bottles are made of glass and do not need to be thrown away after one use. If you do wish to dispose of your growler bottle, it is 100% recyclable and can be recycled endlessly without loss in quality or purity. Recycled glass can be substituted for 90% of raw materials, and can actually be used to make glass products again. Recycled glass containers are always needed because glass manufacturers require high-quality recycled container glass to meet market demands for new glass containers. When you used glass bottles, (even if you opt to recycle them after one or two uses), you are helping to save  more than a ton of natural resources for every ton of glass recycled.

“But no!” you say, “Growler bottles are so expensive! I don’t want to spend $20 on a glass bottle from a hipster boutique website!” And to that, my eco-conscious friend, I say “nay.”

Fresh Water Systems sells all different types of growler bottles in singles and in bulk for way cheaper than any specialty store. I’m talking less-thank-3-dollars-for-a-single-bottle-cheaper. And if you don’t want a glass growler bottle, FWS also has Klean Kanteen Stainless Steel Bottles, and Neo Vas Stainless Steel Bottles, all for a great price and in various sizes. 

So there really is nothing stopping you for sparing your great-great-great-great grandchildren from having to deal with your single-use disposable plastic bottles.


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Want to Lose Weight and Think Better? Drink Water!

Want to Lose Weight and Think Better? Drink Water!

Glass of filtered waterFeeling thirsty? Your body craves water for several reasons, but one of the biggest reasons is because a large percentage of your body is made out of water. Recently, two studies came out that proved that drinking more water can have specific health benefits.

1. Drinking water can help you lose weight.

In a recent study, scientists discovered that those who drink water before they eat a meal will lose an average of four more pounds than those who did not. The cause of this weight loss was not clear; perhaps drinking water before the meal actually tells the brain you are less thirsty, which means that you will eat less food. Additionally, Americans tend to drink about 400 to 500 calories daily in high calorie drinks. Replacing these with the first zero calorie drink (water) is a great way to reduce calories quickly and easily, and therefore, lose weight!

2. Drinking more water can help you act smarter.

“About 80% of your brain is made out of water, says Dr. Caroline Edmonds, who is a psychologist at the University of East London. Edmonds was quoted in a recent article in the Telegraph

touting the brain benefits of drinking water.

Edmonds and her colleagues performed a study that found that adults were far quicker to react and could complete complex mental tasks easier and with more success after drinking water. Those who were deprived of water before the tests were significantly slower in reaction and comprehension times. One reason for this may be that being thirsty actually takes brain power. She suggested that before doing complicated tasks, drinking water will help the task go quicker and easier.

Healthier and Smarter? So how can you drink more water during your day?

This blog has 23 great tips on how to drink more water. Here’s some that we like:

  • Make sure to drink a full glass after each trip to the restroom.
  • Bring a 2 liter bottle of water with you to work. Make sure you drink it before you go back home.
  • Drink a full glass before and after each meal.
  • Carry a water bottle with you so that you can refill it when it gets empty.

If you need a water bottle to help you lose weight and be smarter, check out our great selection at Fresh Water Systems. We offer various sizes of water bottles from a perfect desk sized 18 oz. to the perfect picnic sized 40 oz.

Currently, our 27 oz. Tritan Sports Bottles are on sale for a great choice to help you on your way to being a healthier and smart you!


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Water: The Cornerstone of 2013 New Year’s Resolutions

Make water the cornerstone of 2013 New Year’s resolutions by using water to living healthier, loose weight, being Eco-friendly, and helping others by giving to a water charity.


Tonight, as New Year's Day is upon us, it’s out with the old and in with the new! And one of the many New Year’s traditions most people have is making resolutions. The idea of a new year brings new opportunities and a sense of self-focus about how to better our lives and the lives of people around us. Most resolutions will be based on willpower, commitment, or trying to make better choices. According to the USA.gov website, here are the 10 most common News Year’s resolutions.

Drink less alcohol
Eat healthier food
Volunteer to help others
Get a better job
Get physically fit
Lose weight
Save money
Manage stress
Quit smoking
Reduce, reuse, and recycle

This year, how about making a resolution that is easy to do and can help you achieve many of these common personal resolutions, including the resolution to also help others. Water can be the cornerstone of your New Year’s resolutions, and here is how.

Helping Others: Let’s start with one of the major necessities in life: clean drinking water. This video illustrates how big the water crisis is and what you can do to help.

Here are a few water charities that you might want to consider donating to:

Water can also help you accomplish other personal goals of getting fit, losing weight, saving money, or recycling.

 Getting Fit: In the long term, working out at the gym might not be an ideal place for achieving the goal of becoming more fit in 2013, but many people find that water fitness programs are a great alternative. One of the greatest benefits of a water workout is that the natural resistance of water is used to stimulate both cardio-respiratory AND muscular endurance conditioning. Training studies conducted in water indicate significant body-fat loss along with significant muscular strength or endurance gains!

Losing Weight: On average, Americans drink 1.5, 12 oz. cans of soda per day, or 547 cans per year! If the average can of soda contains 140 calories, by simply drinking water in place of 2 cans of soda per week, you can reduce your yearly calorie intake by 14,500 calories! That surely can help anyone with a resolution of losing weight in 2013.

Saving Money: Bottled water is often a drink of choice for those trying to eliminate sodas. Although bottled water is much better for your overall health than soda, it can get to be very expensive. It is estimated that we spend about $520 per person, per year, on bottled water. By simply using a water filtration system along with a reusable water bottle, you and your family can save hundreds of dollars in 2013 !

Reduce, Reuse, and Recycle: Being more eco-friendly does not always mean sacrificing effectiveness or paying more money. With the new line of eco-friendly refrigerator water filters from Swift Green, you can actually get better drinking water, while saving money. Coconuts, a renewable resource, are at the heart of these new filters. And Swift’s commitment to being the first “Green Water Filter” does not stop there. FromSwift Green's unique manufacturing process to offering a recycling program for old filters, this line of filters makes it easy to go green in 2013.

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Summer Heats Up Things Your Should Remember When Out in the Heat

Insulated Stainless Steel Water BottleFor the past few years we in the United States have experienced extreme heat during the summer months. In 2010 extreme heat dominated much of the eastern seaboard, resulting in the 4th hottest summer on record dating back to 1895. Currently much of the country is experiencing oppressive heat and humidity because of what meteorologist call a “heat dome”. Current temperatures and heat indexes across much of the eastern United States are forecasted to be in the triple digits. Not only does the present a problem for the elderly but it is a huge concern for people who are spending time outside. People who are outside in the heat generally first start experiencing heat cramps. As it progresses severe headache, nausea, and feeling of weakness are signs someone is experiencing heat exhaustion. If still exposed to extreme heat beyond this point the most serious and potentially fatal heat related illness is heat stroke.
Here is some advice from Doctors and Experts to help you deal with these extreme hot summers’ days

  1. Try to avoid being outside for the hottest part of the day which is between 11 in the morning to 4 in the afternoon. Wear white (and lighter colors) light weight clothing because is reflect sunlight. Another tip is not to wear 100 percent cotton clothing because it tends to hold sweat, making it harder for your body to cool off.
  2. Thirst isn't always a good sign of hydration status. In children, the thirst mechanism isn't fully developed, and in seniors, the sense of thirst has diminished. By the time your brain signals thirst, you may have lost 1 percent of your body weight — about 3 cups of sweat for a 150-pound person.
  3. Urine color is an important indicator of hydration. A well-hydrated person's urine will be almost clear. Darker colors indicate less hydration. Not having to urinate at all after intense workouts is a warning sign of real dehydration.
  4. If you exercise for less than 90 minutes at a time, cool water (40 degrees F) is all you need to replace fluids. You should drink about 16 ounces of water two hours before exercising, eight ounces every 15 to 20 minutes during exercise, and then at least another 16 ounces after finishing. Although it is popular to take bottled water with you, just with-in a few minutes the water is hot. You can use a Neo Vas and Neo Tote insulated steel water bottle to keep the water cool. Not only will it keep your water cool it is reusable and an eco-friendly alturnative to plastic water bottles.

If you would like more information on how to keep cool and prevent heat related illness during the hot summer months visit the CDC Extreme Heat Tips.

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