Want to improve your strength, endurance and lose those unwanted pounds?  Make yourself accountable! When we set a system of accountability we tend to be much more successful in following through with any plan we make and exercise is no different.

Take a look at this segment that addresses just that – Partner Training

http://www.sandiego6.com/news/sd6-in-the-morning/more-guests/Fit-after-forty–286587081.html

Being held accountable is key to being successful in our fitness goals.  There are many options you must find the one that works for you.  And when you add in 2-3 different areas of accountability your chances of successfully reaching your goals sky rockets.  There is no need for fancy expensive gyms and equipment.  The secret is in the way your chose to keep yourself on track.

Here are several 0ptions to choose from:

  1. Workout with a friend – knowing someone else is depending on you will keep you going.
  2. Workout with a trainer – getting professional support and exercise programming with insure results and decrease the chances of injury.
  3. Keep a journal – writing down what your do and how fast or the number of reps or weight you did is highly motivating and improves the chances of you competing with yourself to improve your numbers.  Journals can be in the from of old school pen and paper, or getting a free or low cost application on your mobile device.  There are many to choose from.
  4. Have a written weekly workout schedule – having a schedule allows you not to even think about what you are doing to do when. Once you set a routine you are more likely to simply follow it.  When you have to think about what to do, you are at risk of complacency and not following through.
  5. Set specific weekly goals and monthly goals – measurements of your work is extremely motivational, being able to see progress will help you continue when the road gets tough.
  6. Make a specific plan to change up your workout – set a goal that in 8 weeks you will change up your workout but at least 25%, something completely new, trying a new class, inviting a new workout partner to exercise with you, adding in new exercises and taking others out, using new types of equipment. Variety helps keep our minds fresh and motivated.
  7. Plan to train for a specific event – having a specific event in the future to train for is a great motivator for many people especially when you invite someone to train with you or do the event with you.  This could be a 5K, an obstacle event, a bike ride, a fund raiser, a school fun run, whatever…..  paddle boarding, zip lining, or kayaking on vacation…. whatever strikes your fancy… just set a goal in the future and work toward it.  You will most likely be successful if this event is written down AND…..

The biggest KEY to SUCCESS is:

TELL SOMEONE ELSE ABOUT YOUR PLAN!! 
Try it works. Once we verbalize our intentions, reality has a chance to set it!
Go make it happen!!!

Below are some exercises you can do with a friend.

Partner Exercises
Using Exercise Bands, 2

Squat Row

Hook the 2 bands together at the middle and each person grab the handles. Facing each other back up so that bands have some resistance.  While standing with arms straight in front of you, simultaneously squat and pull your arms toward your chest, in a row motion, keeping elbows against body, and together standing, straighten arms and repeat.

Chest Press

Keep bands hooked together, and face away from one another. Bands come from behind your and under your arms.  Both partners hold on to the handles, hands are near the body under the shoulders, elbows are back and next to body, legs are in 3/4 squat position.  Holding a static squat ( don’t move out of the squat, hold that squat for the entire exercise) together press the bands in front of your, arms move straight in front of your chest as if performing a push up.  Move together and hold your core and stable.

Using a weighted medicine ball

Chest Press Ball Pass

Both partners facing each other, both hold a 3/4 squat position. Push the ball from the chest towards your partner in a chest pass style.  Partner catches the ball, hopefully, and the repeats the chest pass back. Repeat.  To increase intensity, lower the squat and use a heavier ball.

Always use the guidance of a fitness professional with designing and completing exercises to insure proper form and to prevent injury.

Deb Serban, MS
ACSM Certified Personal Trainer
858-822-9201