Does a sweaty date equal a better date? Experts say yes!

Not only does exercise pump loads of endorphins that clear your mind and rev up your sex drive, research shows that doing physical activities with a significant other actually ignites the same pathways of the brain as falling in love. So, grab your sweetie and get moving with these unique date night ideas that will get your heart pumping.

Rock Climbing

Build trust (and allover muscle tone!) with rock climbing, either outside or at an indoor gym. The teamwork and clear communication involved can bring your one-on-one interactions to the next level. Rock climbing is especially good for your core, which involves your front, back and sides – not just your abs. And because the belayer is responsible for the climber not falling on his or her head (not a good look for date night), trust is key – so you’re strengthening your bod and your bond.

Kickboxing

Bobbing, weaving, punching, kicking and jabbing can torch up to 450 calories or more per hour! Kickboxing is a complete workout, helping you work on your power, strength, endurance, agility and flexibility, all in one class complete with rockin’ tunes and new friends. Plus, what couple doesn’t want to pummel away stress in a fun, safe atmosphere? Visit our website to check out our list of locations nationwide, and tell your S.O. to prepare for a date that’s literally kick-butt.

Paintball

How about a little healthy competition to cement your status as a power couple? Team up to take down your opponents, or join different teams to up the ante. Running, jumping and dodging paintballs are a great ways to get your adrenaline pumping, and definitely makes for a unique couples’ activity.

Dance Lessons

From sultry salsa to the classic waltz, dance lessons are an ideal way to sync up on the dance floor (and maybe even in the bedroom!). Learning the different steps, or even lifting and dipping your partner, will keep your mind so occupied you won’t even notice you’re breaking a sweat. Plus, you’ll be itching to show off your new moves next time you go out.

Biking

Grabbing your bike and hitting the trail or city streets does wonders for your quads, hamstrings, hips, and glutes, helping you stay lean and keep your metabolism humming. Biking around town with your special someone is also a wonderful opportunity to explore your ‘hood, and maybe even find a new restaurant to try together. Just remember to wear your helmet!

Two-Person Kayaking

Sneak an upper-body workout into a picture-perfect afternoon when you invite your partner to go kayaking! Not only does it work out your arms, it’s a low-stress exercise option for anyone with knee pain or injuries. As much as you do use your arms, kayaking is still a whole-body workout, including your shoulders, back, and maybe even some muscles you never knew you had. To up the romance factor, plan a kayaking date during sunset hours, when UV rays are also less harmful.

This month, nix the heart-shaped box of chocolates and indulge in a sweet treat that’s, you know – actually good for your heart! These five recipes are so delicious, you’ll never miss the other artificial junk. Your sweetheart (and your waistline) will thank you.

Aphrodisiac Bliss Balls

Yep, you read that right. These raw treats (which are also gluten-free, dairy-free and vegan) contain the superfood maca, which has been reported to regulate hormones and increase libido. Simply blend the following ingredients in a food processor, form into balls, and refrigerate up to a week: 12 pitted dates, ½ cup raw walnuts, ½ cup brown rice crisps, 1/3 cup natural almond butter, 3 tablespoons hemp seeds and 1/3 cup shredded coconut. That’s it! We recommend enjoying these with your special someone before bed…wink wink.

Heart Healthy Granola

Get crafty and create a custom-made granola for your significant other. Start with gluten-free oats, mix in heart-healthy options like cherries and almonds, and mix with a little olive oil and natural sweetener like stevia or maple syrup. Then, bake for 30 minutes at 300 degrees and you’re good to go. If you’d like, you can even sweeten the mix with ingredients your S.O. loves, like cinnamon, cacao nibs or dried fruit.

Dark Chocolate Fondue for Two

Valentine’s Day means one thing – chocolate! Go the healthy route and try dark chocolate fondue (70% cocoa or above) paired with fresh fruit like strawberries, pineapple or banana. Packed with flavonoids, the dark stuff helps prevent heart disease and lowers blood pressure, while fruits offer up antioxidants and vitamin C.

Strawberry Frosting “Shots”

Five ingredients, one seriously yummy dessert. Refrigerate a can of coconut cream, transfer a dollop to a bowl, and blend away with fresh strawberries, vanilla extract, stevia and sea salt to taste. Voila! Creamy, dreamy “shots” that taste like strawberry frosting without any of the guilt.

Peanut Butter & Pretzel Truffles

Craving something sweet and salty? We’ve got you covered. In a bowl, combine a ¼ cup of finely chopped salted pretzels with ½ cup of crunchy natural peanut butter (none of that sugar- and hydrogenated oil-filled stuff in the plastic jar!). Roll the mixture into about 20 balls, pop in the freezer for an hour, then roll the frozen balls in melted chocolate. Refrigerate until the chocolate sets (about 30 minutes) and dig in!

Do you ever see a super fit person and think to yourself, “How the heck do they do it?”

Newsflash: Those people aren’t Superman (or Wonder Woman) in disguise. They don’t have any special talents you don’t have. They’ve simply developed healthy habits and lifestyle choices that work, and stick to them. Read on to discover some of the habits that super healthy people practice regularly. One day, by incorporating a few of these tips into your own life, someone will ask you how you do it!

Go for a stroll on your lunch break

Those coworkers who leave their desk for 30 minutes during lunch have got it right. Most Americans (we’re talking nearly 80 percent) are vitamin D deficient. One of the best ways to get more D? Step outside! By getting more vitamin D, you’ll be more likely to stick to your fitness plan because you’ll likely be happier and less sick. As a bonus, you’ll get your blood pumping, burn some calories, and return to your to-do list more focused.

Count colors, not calories

As you can guess, a handful of almonds versus a handful of M&Ms will have a totally different impact on your health (and your waistline). While keeping portions under control is crucial to keeping weight in check, one of the easiest ways to put together a nutritious, balanced meal is to look at how many colors are on your plate. Filling your dish with greens and reds and yellows will help you create a tasty meal that will also help with muscle recovery and weight loss.

Schedule your workouts ahead

If you let your week unfold as events happen, chances are your days will get ahead of you. Translation: You’ll be too tired to work out. Planning to attend a fitness class ahead of time is a good way to force yourself to stick to your fitness routine. You can check out our website now to find class times for an ILKB location near you. We all have lazy days, but scheduling your workouts helps ensure you won’t skip them.

Give yourself a rest

Rest can be just as important as activity. Taking days off allows your body to recover, which will make you even stronger the next time you exercise again. So, don’t be afraid to give yourself a day off in between your workouts.

Prepare for parties

Don’t skip parties, plan for parties. By squeezing in an extra workout or skipping your dessert during the week, you can allow more room for indulgences to fit into your diet without ruining it.

Enlist a fitness sidekick

We’ve all been there – you’re hanging out with friends when the group decides to order a pizza, and, next thing you know, you’re on slice three of pepperoni. Make friends who prioritize fitness or live an active lifestyle to help you stick to your own goals. It’s easier to stay consistent when you’ve got a friend by your side.

Keep water on your nightstand

Drinking H2O right when you wake up is important, and the best way to make sure that happens is to keep a tall glass of water on your nightstand. Chugging a glass as soon as you wake up helps you rehydrate, and helps kick-start your digestive system and prepare it for the day.

Three-day weekends are made for plenty of fun in the sun. Unfortunately, they can also mean letting your fitness fall by the wayside by overindulging at too many BBQs – holy rib rack, Batman!

Here’s how to stay healthy without sacrificing the good times this Memorial Day.

Pass on the fattening ribs, hot dogs and potato salad and opt for clean options like a grilled chicken breast and veggie kabobs instead. If you do decide to enjoy a burger, choose the smallest patty, load up on veggie toppings, and skip the bun. For a BBQ-friendly spin on health dessert, you can even grill fruits like pineapple to satisfy your sweet tooth. It just may become your new favorite dessert for any time of year.

Choose one day to imbibe on beer and cocktails, and always remember to alternate alcoholic beverages with good-old water. Not only will this keep calories in check and your belly full, it will keep you hydrated in the sizzling summer heat.

Stay active

Memorial Day is the perfect time to get outdoors! On your day off, enjoy activities like paddle boarding, cycling, hiking, beach yoga and more. Or, at the cookout, challenge your friends to a game of water polo or volleyball.

BYOM – Bring Your Own Meat

Bring a few healthy proteins of your own, like fish or even homemade veggie burgers, to the weekend BBQ. Not only is it polite to bring some contributions to the grill master, but it ensures you will have healthy options on hand when hunger strikes.

Nix added sugars

Not all marinades are created equal. In fact, some BBQ sauces have more sugar than a candy bar! Always check the sugar content and serving sizes if you are using a premade marinade. Even better, unleash your inner chef and make your own with healthy fruit juices and flavorful spice blends.

(Hint: You Can!)

Experts who have studied kickboxing say that nearly everyone — male or female, young or old, fitness newbie or exercise pro — can benefit from throwing a punch. Through high-intensity interval training that builds strength while torching fat, kickboxing is undeniably one of the best workouts for your body. But what’s especially noteworthy about kickboxing isn’t just its overall effectiveness. It’s the incredibly fast rate at which you can totally transform your body, and have a blast doing it! Keep reading for four ways that kickboxing can benefit anyone, including you.

IF YOU’RE LOOKING TO…TONE YOUR ENTIRE BODY

Whether you’re looking to tone your arms, legs or core, there’s no area of your body kickboxing won’t tighten up. If you’ve ever taken a kickboxing class before, you have discovered that, like swimming, kickboxing is a full-body workout. By moving your entire body throughout the duration of your workout, your muscles become more defined with every session.

IF YOU’RE LOOKING TO…RELIEVE STRESS

There’s nothing quite like punching out your stress and anger. Studies show that boxing exercises effectively lessen those not-so-great feelings of anxiety and depression. Trust us, when you’re enjoying your hour-long kickboxing session surrounded by motivating trainers and encouraging classmates, you won’t be able to think of anything except for what a blast you’re having.

IF YOU’RE LOOKING TO…IMPROVE ENDURANCE

Cardio workouts are key for building endurance. By improving your endurance with kickboxing, you can transfer it to any other workout you pick up, whether biking, running, weightlifting, rowing…the list goes on. One of the most important components of kickboxing that we stress at ILKB is learning when to breathe during your workout to prevent getting winded. These proper breathing techniques are just as integral to your practice as throwing the perfect punch.

IF YOU’RE LOOKING TO…BURN CALORIES

Kickboxing is a high-intensity, high-impact workout. Translation: You’re always moving. When your heart rate is elevated throughout your session, that means you’re constantly burning calories. Some estimates say that an hour-long kickboxing session burns about 750 calories. What’s more, a study by Duke University found that aerobic exercise, like kickboxing, was the most effective way to reduce belly fat, a problem area for fat accumulation that correlates with heart disease and diabetes.