Love is in the air; a time to treat your loved one to sweets, roses and a romantic dinner. So what does fitness have to do with Valentine’s Day? My answer: everything! No, I’m not going to tell you not to eat sweets on Valentine’s Day. I just want to show you how some basic fitness principles can also apply to your love life no matter where you are on the love spectrum: first daters, a seasoned couple or old married fogies.


Dress appropriately

As in fitness, comfortable well-fitting clothing facilitates confidence and great performance.

Warm-up properly

Think of a few questions and conversation starters in advance to reduce the chance of injurious and embarrassing missteps and misstatements.

Start gradually

Too much too soon may leave you (or your date) exhausted, overwhelmed and unlikely to return.

Focus on quality, not quantity 

In fitness, making the mind to muscle connection improves the quality of your workouts. Similarly, spending less time looking at your watch and more time paying attention to your date is likely to pay huge dividends afterwards.

The Seasoned Couple

Switching up your routine is the way to go. Monotony and complacency often become the status quo for the dating couple who’s shared many Valentine’s Days together. The remedy? Utilize the F.I.T.T. (Frequency, Intensity, Time and Type) principle to keep your workouts fresh and your progress free from plateaus.

Frequency = increase the number of times you tell him you love him. Say it, leave notes, text it, email it or use sign language. 

Intensity = make that extra effort to be mindful of all she needs.  If it is acknowledgement, give more of it. If it is praise, shower her with it, if it is thoughtfulness, think about how you can best assist her.  Whatever it is step it up a notch, you will be glad you did.

Time = spend significant time giving your undivided attention. Women (and men) love a good listener.

Type = change the usual schedule of events. For example, go dancing after dinner instead of heading home or get a couples’ massage before a night out on the town.

The Married Fogies

The longer you’re married the fewer things you seem to do together. Take this Valentine’s Day to plan a couples’ session.  Workouts always seem better when you have the right person to work out with.  Plus there’s no better way to be held accountable than to make a plan with someone else. For Valentines Day, plan something for you and your valentine that is completely out of character for both of you.  Try a day trip to a fun location, or play hooky from work to spend that time together. Whatever you decide to do, make sure it is something you have never done, making the experience memorable for both of you.

I look forward to hearing what you first daters, seasoned couples and even old married fogies have in store in the upcoming week! (And eat those sweets in moderation!)

Rahsaan Bernard is the President and CEO of Beyond Excellence, a boutique health management firm specializing in corporate wellness services.

Read more on The Root DC

Howard concert benefits Somali famine victims

Roland Martin: an unfair suspension

The future of D.C. schools

Beyond Black History Month?

Black and single in the suburbs