| How to Exercise Without Joining a Gym Posted: 29 Dec 2018 04:00 PM PST For some people, the gym is expensive or inconvenient. Others don't like working out in front of a crowd. No matter your reason for not wanting to go to the gym, there are plenty of exercises you can do at home. Walk, jog, dance, or play sports to get your heart rate up for cardio, and use bodyweight exercises for strength training. Even someone with a busy schedule can find room for exercise without heading to the gym. EditGetting a Cardio Workout - Go for a walk or jog. Walking and jogging are 2 totally free ways to get in some cardio without having to hit the gym floor. If you're just starting to build a fitness routine, try taking a brisk walk for 20-30 minutes a day, 3-4 days a week. If you don't find that you break a sweat from a brisk walk, increase your pace and jog instead.[1]
- Walking and jogging are endlessly customizable to fit different schedules, fitness levels, and fitness goals. Vary the terrain and the pace to make your walk or jog more challenging.
- Take a hike in a natural area like a park or forest if you have some extra time. Hiking is both more physically challenging and a great activity to do with friends or family.
- Bike during your commute. Biking is a low-impact cardio exercise that you can work into your daily routine. Bike to work or school if it's close enough. If you can't add a bike ride to your commute, take 30 minutes and go for a ride in your neighborhood, or use your bike to run errands such as grocery shopping.[2]
- You can use biking to supplement your other exercises, or you can use it as your primary exercise. If you want to use your bike for daily exercise, try to do at least 30 minutes of active peddling at least 3-4 times a week.
- Join an intramural sports team. If you don't want to go to the gym but you still want group or social exercise, look for a local intramural sports team. Many areas have teams for any sport from soccer and basketball to dodgeball and even quidditch. Check with your local recreation centers or look online for teams that interest you.[3]
- Social media is often a great place to find intramural sports groups and teams or look for informal pickup games in your area.
- Sign up for affordable exercise programs at your community center. If you aren't into team sports, check your local recreation and community centers for affordable exercise classes like dance and yoga. These often cost much less than a gym membership but generally offer the same level of instruction and rigor.
- Follow along with an exercise video. You can find exercise videos from most online streaming services, as well as in DVD and VHS form. You can find videos for many forms of aerobic exercise, from dance workouts like Zumba to interval training. These videos allow you to get a rigorous, structured workout in your own home.[4]
- Different video producers will have different styles. Try a few different videos from different producers and creators to find the best match for you.
- You can find exercise videos for free on sites like YouTube if you don't want to pay for the video or streaming service. You can also borrow an exercise video or DVD from your local library.
EditPracticing Strength Training at Home - Practice a bodyweight exercise routine. You can find a wide variety of workout plans online that use bodyweight exercises to target different muscle groups or areas of the body. Use exercises like push-ups, triceps dips, squats, crunches, planks, lunges, and bridges to help you build your strength without any fancy equipment. To get started, try a once-daily routine like:[5]
- Use household objects to add weight to exercises. If you don't feel like you're getting enough resistance from standard bodyweight exercises, use household objects to increase the intensity. For example, you can use a gallon of milk or a heavy book to add more weight to your squats. Hold the book close to your chest as you squat to add resistance to this bodyweight exercise.[6]
- You can also use household objects to try exercises that typically require weights, like rows and bicep curls.
- Invest in a set of dumbbells or resistance bands. Both dumbbells and resistance bands can be found affordably from most sporting goods stores. Resistance bands can be used for exercises like rows, bicep curls, arm raises, donkey kicks, and presses. Dumbbells are versatile and let you tackle many of the exercises you'd find in your gym's weight room.[7]
- For curls, for example, loop the band under your foot. Grasp the band in a closed fist. Hold your arm so that your elbow is against your side, and your forearm is facing up toward the ceiling. Bring your forearm up toward your shoulder, then slowly lower it down to your starting position. The band will provide resistance as you lift.
- You will need different levels of resistance and different weight for different exercises. Try to invest in a set of dumbbells or resistance bands rather than getting just one.
- You don't need both dumbbells and resistance bands. Either one will be beneficial. However, the different tools work different body parts in different ways, so if you have the resources, getting a set of each may be beneficial.
EditFitting Exercise into a Busy Routine - Increase the intensity of your exercises. If you can't find more time to exercise, focus on increasing your intensity instead. Walk up a hill instead of on a level path, or practice high-intensity interval training (HIIT) instead of your regular daily workout to get a greater impact from the same amount of time.[8]
- Use your breaks to get in some cardio. Take 15-20 minutes during your lunch break to take a walk around your block or go for a short bike ride to a new lunch spot. Even small amounts of exercise can add up, so use your breaks to get out and get active.[9]
- Exercising during your breaks also has the advantage of getting you away from your desk. It can help you clear your head and get your mind off your work for a few minutes.
- Go dancing for your night out. If you were planning a night out, combine your fun and your cardio and go dancing at a local dance club. Just because you're out enjoying yourself doesn't mean that you're not getting exercise. The more you move and shake on the floor, the more exercise you're getting.[10]
- If dance clubs aren't your scene, make a date night or a friend's night out by going to a dance class or lesson. You can easily find groups for swing dancing, ballroom dancing, hip-hop, lyrical dance, and many other styles.
- Do bodyweight exercises during commercial breaks. Make the most of your TV or streaming time by doing a set of bodyweight exercises every time a commercial comes on. Do 10 pushups, squats, or hold a 30-second plank every time your show takes a break. Resistance training doesn't have to be done all at the same time to be effective.[11]
- For a plank, lie on your stomach with your legs together. Put your palms flat on the ground next to your chest and hold your elbows in against your sides. Tuck your toes, and push your body up until your arms are fully extended. Engage your core and focus on keeping your spine in a straight line. Hold this position for 30 seconds.
- To do squats, stand up and sit back down as many times as you can during the commercial break.
- Avoid gimmicky exercise gear that you won't realistically use.
- Try to find a friend to exercise with. You can motivate one another. Comradery or friendly competition can be a good thing.
- If you tend to procrastinate about exercise, remember that even doing small amounts of exercise throughout the day will benefit you. Look for windows when you can exercise, such as during a commercial break and do something that is easy for you, such as dancing around the living room or walking in place. Don't worry about the amount or intensity at first. Just focus on doing something.
- Make sure to practice proper form to prevent physical injury or pain.
- Check with your doctor before starting any new fitness program.
- Remember to always increase your activity gradually to warm up your muscles. Do 3 to 5 minutes of a less intense form of the type of exercise you will be doing, such as walking if you plan to go for a jog. Then, stretch your muscles after your workout. Hold each of the stretches you do for 15 to 30 seconds and breathe deeply to relax into each stretch.
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| How to Kiss Someone Who Has Never Been Kissed Posted: 29 Dec 2018 08:00 AM PST A first kiss between two people is always a big deal. You may feel even more pressure to get it right if it's your partner's first kiss ever. Luckily, there are things you can do to make the situation less intimidating for both of you. By doing your best to put your partner at ease, approaching the kiss slowly, and treating your partner with respect after the kiss, you can help create a great first kiss experience for both of you. EditBuilding up to a First Kiss - Recognize the importance of the moment for the other person. A first kiss is an important rite of passage on an individual level, and it's often taken as a sign of commitment or as a signal that the relationship is moving forward. People who have never been kissed before may attach even more weight to the moment, so don't pursue a kiss unless you're really interested in the other person.[1]
- Decide when you'd like to try kissing your partner. You could try pulling the other person aside when you're hanging out in a group setting, but it may be harder to gauge whether they want a kiss if they're surrounded by friends. Most people, however, will expect a kiss while on a date, or at least they may view it as a possibility. Try taking your partner on a date, and going in for a kiss at the end.[2]
- Don't wait too long before going in for a kiss. If you spend weeks or months flirting with your partner, they may lose interest and try to move on from you.[3]
- Show your partner you're interested by flirting with them. Whenever you're around the other person, smile at them and offer compliments. Try saying, "you look really nice today!" You can also show them you're interested by asking their opinion or seeking advice, and putting away your phone and giving them your full attention.[4]
- Make sure your compliment is genuine. Find something honest and specific to tell the other person. Say, "that shirt brings out the beautiful color of your eyes," or "I'm really impressed by the way that you are able to speak your mind."[5]
- You can also show someone you're interested by contacting them when you're not hanging out. Try sending a note or message just to say hi, or tell them, "Hey! I just saw this cute picture that reminded me of you."[6]
- Strike up a good conversation in order to connect on a deeper level. Start by asking the other person about themselves, and offering up information about yourself in turn. Try to move beyond basic small talk by asking interesting questions such as "What was a defining moment in your life?" or "What is your dream job?"[7]
- Be curious and interested in what the other person is saying. Asking follow-up questions shows your partner you're listening, and helps you connect.[8]
- Be willing to share more personal and vulnerable things about yourself, when appropriate. It will help your partner feel more comfortable and learn more about you.[9]
- Use positive body language to show you're paying attention. Making lots of eye contact and smiling at the other person can give them a clue that you're interested. Mimicking their behavior in small ways, such as running your fingers through your hair after they've tucked their hair behind their ear, can also make your partner more drawn to you.[10]
- Take a minute to think about the other person's body language, too. If they look like they're not interested, then it's probably not the right moment for the big kiss. Negative signals include things like your partner leaning away from you, crossing their arms in front of their chest, or not making much eye contact.[11]
- Touch your partner and gauge their response. Lightly tap your partner's arm or lay your hand on theirs. If they smile, lean closer to you, or touch you back, this may indicate that they're ready to keep moving forward with you. If you get a more negative response, back off a little bit and give your partner some space.[12]
- Keep your touch light and playful so that your potential kissing partner doesn't get creeped out or feel like you're pressuring them. Try quick touches in safe areas, such as the arm or knee.[13]
EditGoing in for a Kiss - Ask for a kiss in a playful or flirty way. People differ on whether or not they would like to be asked before they're kissed. Someone who has never been kissed may not be as familiar with hints you're dropping, so it may be easier to just directly ask.[14]
- Try giving your partner a compliment, and then directly asking for a kiss. Let them know you appreciate what they're doing or saying, or how they look in that moment. For example, say, "you look really beautiful right now. Is it okay if I kiss you?"
- If you're in the middle of a fun and flirty conversation, try leaning in and saying, "I'd really like to kiss you." If your partner leans in too, give them a kiss.
- Lean in slowly and kiss your partner on the lips. Put your hand on their face, neck, or arm, and move in for a light peck. If your partner is receptive, give them another small kiss, and then another. Try pulling away slightly to look your partner in the eyes and give them a small smile, to make sure that they look happy and comfortable.[15]
- When people are nervous, they tend to rush quickly into a kiss, which can be awkward. Try to keep things more relaxed by waiting until you and your partner lock eyes, and then lean forward slowly.[16]
- Close your eyes during the actual kiss. You don't know if your partner will prefer eyes closed or open, so it's better to close them to be on the safe side. Some people will be creeped out by open eyes.[17]
- Deepen the kiss only if your partner is comfortable and enthusiastic. If your partner is leaning forward, touching you, and their breathing is increasing, it's likely that they want to keep kissing you. However, if they are pulling back, are not moving, or are very stiff and uncomfortable, break off the kiss. If you're not sure, it's better to assume that they're not interested in continuing.[18]
- Try kissing or lightly sucking on your partner's top lip or bottom lip. If they reciprocate, try moving your tongue very lightly across their lips.[19]
- Both you and your partner should be kissing each other with the same amount of pressure. If you knock your teeth into theirs, you're probably pushing too hard and should keep things lighter. Likewise, don't stab into their mouth with your tongue when they're using little or no tongue.[20]
- Move your hands a couple of times during the kiss. Run your fingers through your partner's hair, touch the back of their neck, trail your fingers down their arm, or hold their hand.[21]
- It's usually better to keep kisses lighter the first time. If your partner has never been kissed before, they're not used to tongue and may be more easily overwhelmed by how wet a French kiss can feel. Keep it soft, light, and dry at first.[22]
- Pull back slightly and give your partner a compliment. They may be feeling very nervous after their first kiss, so reassure them by telling them they look cute or that you really liked kissing them. You can also reassure them with a hug.[23]
- If the other person seems unsure about how they feel about the kiss, they probably need some space. Walk away, but leave on a positive note. You could try saying, "I had a really good time with you tonight. Is it okay if I call you tomorrow?"
EditFollowing up After the Kiss - Cut your partner some slack if the kiss wasn't perfect. First kisses are often awkward even between people who have experience kissing, and if your partner is completely inexperienced, then the kiss is bound to be imperfect. Don't go in with high expectations, and give your partner another chance if you didn't feel fireworks the first time.[24]
- If you have an especially awkward moment, such as bumping heads or stepping on your partner's foot, ask them if you can try the kiss again.
- Give the other person some space right after the kiss. Some people, and particularly women, tend to feel a lot of mixed emotions about a first kiss experience, and your partner may need time to sort out how they feel about you and about the kiss. Let them have some time to process the experience.[25]
- Make sure your partner doesn't think you're running away or feeling disappointed while you give them space. Tell them you liked spending time with them, but you have to go. Ask if you can message them or follow up with them later so they know you're still interested.
- If your partner is clearly very enthusiastic about your kiss, and enjoying spending time with you, giving them space may not be necessary! Feel free to prolong your time together if you are both obviously enjoying each others' company.
- Follow up with your partner within a day or two. It's hard to get your partner out of your mind after a first kiss, so your partner will probably be thinking about you. Hormones in the brain often give people feelings of affection and closeness after a kiss, so your partner will probably want to hear from you.[26]
- If you're interested in meeting up with your partner again, or continuing to progress the relationship forward, let them know sooner rather than later. You could call or send them a message saying, "I really enjoyed kissing you. I hope we are able to hang out again soon! Are you free tomorrow?"
- If the kiss fell completely flat for you and you aren't willing to give the other person another chance, be completely open about it. Try to share something positive, while also being honest. You could try saying, "I'm glad I got to spend time with you the other day, but I'm not interested in anything more happening between us." Don't blame your partner, and don't give them a false reason for wanting to end things, as this will only hurt them more.[27]
- The safest time to ask for a kiss is at the end of the night, since that's what most people will be expecting. However, if you find yourself only part way through a date and you're both having fun and feeling relaxed, go for it sooner! It could end up being a welcome surprise.[28]
- Brush your teeth before a potential kiss. Women in particular pay more attention to a potential partner's teeth when they're trying to decide if they want to kiss that person.
- Talk positively about your partner's lack of experience, as they are likely to feel self-conscious about never having been kissed before. If they bring up the fact that kissing is new to them, don't imply that they're doing something wrong, talk about how young you were when you had your first kiss, or make light of it.[29]
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| How to Make Fruit Salad Posted: 29 Dec 2018 12:00 AM PST Fruit salad is a classic potluck contribution for a reason. It's easy to mix together a variety of fruits that will make a refreshing, flavorful side or dessert. For a fast fruit salad, mix strawberries, peaches, and berries with a little lemon juice, honey, and vinegar. If you'd like more of a syrupy salad, combine tropical fruits with an easy citrus-honey dressing. To make a creamy fruit salad that makes a light dessert, beat cream cheese with mayonnaise, sugar, and Greek yogurt. Then coat pieces of fruit in the creamy mixture and enjoy! EditIngredients EditQuick and Easy Fruit Salad[1] - of strawberries, hulled and thinly sliced
- 3 medium peaches, thinly sliced
- 1 cup (100 g) of blueberries
- 1 tablespoon (2 g) of fresh, chopped basil or mint
- of lemon juice
- of maple syrup or honey
- of balsamic vinegar
Makes about 6 servings EditFruit Salad with Citrus-Honey Dressing[2] - 1 small fresh pineapple (or ½ of a large one)
- 1 mango
- 1 peach
- 1 nectarine
- of strawberries, hulled and quartered
- 3 cups (300 g) of fresh blueberries
- 1 tablespoon (2 g) of finely chopped or julienned fresh mint leaves
- of honey
- 1 teaspoon (2 g) of orange zest
- 1 teaspoon (2 g) of lime zest
- of fresh-squeezed orange juice
- of fresh lime juice
Makes about 6 servings EditCreamy Fruit Salad[3] - 3 tablespoons (45 g) of cream cheese, softened
- 1/4 cup (70 g) of plain Greek yogurt
- 1/4 cup (58 g) of mayonnaise
- 1/4 cup (25 g) of granulated sugar
- 4 sweet apples
- 1 cup (150 g) of green grapes
- 1 cup (150 g) of red grapes
- 1 8-ounce (227 g) can of pineapple tidbits or chunks, drained
- 1 11-ounce (300 g) can of mandarin oranges, drained
Makes about 8 servings EditRecipe Ideas EditQuick and Easy Fruit Salad - Cut the strawberries and peaches into slices. Rinse of hulled strawberries and 3 medium peaches. Then use a paring knife to cut the fruit into thin, even slices.
- If you can't find ripe peaches, substitute plums or nectarines.
- Toss the strawberries, peaches, blueberries, and basil together. Scoop the sliced strawberries and peaches into a serving bowl. Add 1 cup (100 g) of blueberries and 1 tablespoon (2 g) of fresh, chopped basil or mint. Use salad tongs or 2 large spoons to gently mix the fruit.
- If you prefer, use blackberries or raspberries instead of the blueberries.
- Pour the lemon juice, maple syrup, and balsamic vinegar on the fruit. You'll need of lemon juice, of maple syrup or honey, and of balsamic vinegar.
- The balsamic vinegar will give the fruit salad a slight tangy flavor. For a milder flavor, leave it out.
- Mix the fruit salad and serve it immediately. Toss the fruit with the liquids until the fruit is coated. You can serve the fruit salad immediately or chill it until you're ready to eat. Refrigerate the fruit salad for up to 2 days.
- Keep in mind that the fruit salad will soften and liquid will pool in the bottom of the dish the longer it's stored.
EditFruit Salad with Citrus-Honey Dressing - Squeeze the juices into a bowl with honey and citrus zest. Grate 1 teaspoon (2 g) of orange zest and 1 teaspoon (2 g) of lime zest into a small bowl. Add of honey, of fresh-squeezed orange juice, and of fresh lime juice. Whisk until the dressing is combined.
- If you prefer, substitute agave for the honey.
- Cut the pineapple, mango, peach, and nectarine into pieces. Remove the core from a pineapple and cut it into wedges or bite-sized chunks. You'll also need to peel a peach and mango before you cut them into bite-sized pieces. You can leave the peel on the nectarine before you cut it. Transfer the chopped fruit to a serving bowl.
- If you'd like a cold fruit salad, ensure that the fruit is chilled before you cut it or refrigerate the cut fruit for 30 minutes before you serve it.
- Cut strawberries and add them to the bowl along with blueberries. Trim the stems from of strawberries and then cut each berry into 4 equal pieces. Put these in the serving bowl with the fruit and add 3 cups (300 g) of fresh blueberries.
- If you don't want quartered strawberries, slice them thinly or leave small berries whole.
- Toss the fruit with the dressing and mint. Pour the citrus honey dressing over the fruit and use 2 large spoons to gently mix the fruit with the citrus honey dressing. Serve the fruit salad immediately.
- You can refrigerate the leftover fruit salad for up to 2 days, but it will soften and become wetter the longer it's stored.
EditCreamy Fruit Salad - Beat the cream cheese, yogurt, mayonnaise, and sugar. Put 3 tablespoons (45 g) of cream cheese into the serving bowl and add 1/4 cup (70 g) of plain Greek yogurt, 1/4 cup (58 g) of mayonnaise, and 1/4 cup (25 g) of granulated sugar. Beat the creamy mixture with a wooden spoon or hand mixture until it's completely smooth.
- It's important to use softened cream cheese. If the cream cheese is still cold, the creamy mixture will have small lumps in it.
- Chop the apples and cut the grapes in half. Remove the cores from 4 sweet apples and cut each apple into bite-sized pieces. Put 1 cup (150 g) of red grapes and 1 cup (150 g) of green grapes on the cutting board. Carefully slice each grape in half.
- For sweet apples, use honeycrisp, gala, golden delicious, or pink lady.
- Mix the apples, grapes, and pineapple with the creamy mixture. Put the chopped apples and grape halves into the bowl with the creamy mixture. Then add the 8-ounce (227 g) can of drained pineapple. Use a large spoon to stir the fruit salad so the fruit is completely coated.
- Discard the pineapple juice from the can, drink it, or use it in another recipe.
- Toss in the mandarin oranges and serve the creamy fruit salad. Drain an 11-ounce (300 g) can of mandarin oranges and add the fruit to the salad. Use a rubber spatula to very carefully mix them into the fruit salad so they don't burst. Then serve the fruit salad.
- While you can refrigerate the creamy fruit salad for up to a day, avoid storing leftovers because the apples will brown and the creamy mixture will liquefy.
- If you're including chopped apple in your fruit salad, toss the pieces with a little lemon, lime, or orange juice to prevent browning.
- To make your fruit salad look interesting and inviting, use different cutting methods. Try cutting the fruit into different shapes or use a crinkle-cutter.
- Substitute your favorite fruits in any of these recipes.
- If you happen to use watermelon, make it into a bowl to hold the salad. This way you'll have a decorative and edible serving bowl!
- For additional fruit salad flavors, consider stirring in toasted coconut, pecans, or mini-marshmallows.
EditThings You'll Need EditQuick and Easy Fruit Salad - Measuring cups and spoons
- Serving bowl
- Salad tongs or 2 large spoons
- Knife and cutting board
EditFruit Salad with Citrus-Honey Dressing - Measuring cups and spoons
- Whisk
- Small bowl
- Knife and cutting board
- Serving bowl
EditCreamy Fruit Salad - Knife and cutting board
- Serving bowl
- Wooden spoon or hand mixer
- Can opener
- Rubber spatula
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