Developing A Training Team

As H3 Housing Coordinator, many of you have probably spoken with Kelly Milgie during your stay at H3. Kelly has also made an appearance on H3Daily before in her post on becoming a vegetarian. Now, read about Kelly’s newest endeavor—tackling a 10K!

One of the many perks of working at H3 is that when you decide you want to do something completely out of your element, you have support from the entire team! Everyday I am surrounded by fitness specialists, culinary experts and all around wonderful people who are excited to help me with all of my fitness, nutrition and SELF goals! 

Before joining the H3 family, I wasn’t very big into running – in fact, I am not sure I was even able to run one mile without stopping. This past fall a lot of our guests were doing 5k run / walks on the weekends and it inspired me to run my first 5K.  In October, a group of the H3 employees signed up to do the Bluffton Oyster Run 5k and although I was extremely nervous, I joined them.  I had a ton of support from my family, friends and of course coworkers, which made me really excited about my first race.  I did not give myself a time goal; instead, my goal was to finish the race without stopping – which I did! This was such an exciting day for me and the second the race was over I knew I wanted to sign up for another one!

Friday Fitness: Buddy Up!

As one of the fitness specialists at H3, I have the opportunity to personal train two or three people a day and some days it’s closer to four or five. Training a guest is up there on my list of favorite things in this world because you really get the opportunity to get the very most out of someone. You know what’s even more exhilarating though? Getting to train two motivated people at the same time!

When you train two people at the same time or workout with a partner there always seems to be a little healthy competition. The kind where your partner’s cheering you on when you have one last repetition to go or the moment where you want to stop but they won’t let you. It’s accountability at the toughest of moments.

Did you know that research shows you are more likely to stick to a fitness program if you have someone motivating you and relying on you? Makes sense right? Not only do partner workouts provide a great social experience, but it’s a heck of a lot healthier than simply heading over to happy hour. This week Amy and I challenge you to skip the happy hour and try-out our five challenging partner exercises with a friend or family member. Check out the video and then follow our cues below!

 


Body-Weight Squat

-          Stand arm’s length away facing your partner, feet shoulder width, hands together, lean back at same time

-          2-3 Sets, 12 to 15 repetitions

Dynamic Lunge

-          Lunge forward on right while partner lunges back on left, knees behind toes, chest up

-          2-3 Sets, 12-15 repetitions, switch legs with your partner

Partner Triceps Kickbacks

-          Contract abs, bend forward, knees slightly bent, hinge at elbow pressing back at same time

-          2-3 Sets, 12-15 repetitions, increase tension and difficulty by stepping back

Partner Squat with Row

-          Squat position (above), go down together rise and row arms in at top, keep elbows close

-          2-3 Sets, 12-15 repetitions

Reach-and-Touch Plank

-          Elbows under shoulder, toes tucked, abdominals tight, reach forward with right hands, alternate

-          2-3 Sets, 12-15 repetitions

Coaching Corner: Account for Accountability in your workout partner

2:10:01 … Any significance? To Kenya’s, Nicholas Manza Kamyaka a whole bunch. In this year’s Australia Gold Coast Marathon, race organizers offered a $27,000 dollar bonus for any runner who broke a 2 hours and 10 minute finish time. Kamayaka happened to miss this time by a mere second; seems as though he had a decent amount of motivation involved with that race finish.
Next to motivation, I can’t think of a more important attribute to making lifestyle changes stick than accountability. In order to ensure success in the early stages we have to have some sort of accountability. When I first got back from my running certification, I was given a 6 week training course to “Better Run Technique.” In the first week, I did great and still had the motivation, but then it slowly faded. When week three rolled around, I was still doing the drills; however, the seriousness of the routine had taken a downfall.
Eventually, I decided we should implement a run technique class here at H3. I quickly got back on program and completed the 6 week program with success. I even reached out to my local CrossFit coach to check in on the drills and make sure he was practicing as I had. The fact is, I found some accountability along with the motivation. Even in prime training season as stay accountable to my roommate as we continual check up on how many times we’re getting out to run.

The Buddy System – 5 Ground Rules

 We all know that the toughest part of exercise is actually showing up.  The accountability and support that an exercise buddy is able to provide almost ensures success.  Even the world’s most elite athletes have a buddy, or as Lance likes to call them a “training partner.” In fact, “in a recent study of married couples who joined health clubs together, Jack Raglin, an associate professor of kinesiology at Indiana University, found that couples who worked out separately had a 50 percent dropout rate after a year; whereas couples who went to the gym together, regardless of whether they focused on the same type of exercise, had only a 10 percent dropout rate.”  In a separate study of partner co-operativeness researchers found that partners who attended obesity treatment meetings together lost 30 more pounds over an eight month period than partners that did not attend together.

So, you and your buddy will probably want to help each other in any way you can.  This is natural.  What you may not realize is that your best intentions to be supportive may actually be harmful. 

Try not to be a “friendly enemy” by adhering to the following Ground Rules (feel free to share with your buddy):

 1.     Don’t Advise or Lecture

Lectures, advice and even constructive criticism, although well-meaning, can be damaging.  Avoid comments such as, “You should be exercising more.” You both likely know what you have to do.  If you are concerned about the other person’s eating or exercise plan, just ask, but don’t debate or advise.

2.     Don’t Be a Dietary Supervisor

The worst thing you can do is to help too much.  Dietary supervisors or food police get into the habit of reminding, advising and oversimplifying the problem.  They say, “Don’t forget your exercise today.” Or “Don’t eat anything you’re not supposed to today.”  These remarks only want to make the other person want to exercise less and eat more.  You may not completely understand this reaction, but it does occur and it can be a major obstacle.