Staying fit is a lifelong journey. It's not just about losing weight; it's about feeling energetic and strong, staying healthy and creating balance in your life. Exercise can benefit you at all stages in your life, from childhood to your later years, and at every point in between. This includes pregnancy and postpartum.
Working out with a partner has multiple benefits. A partner can help encourage and inspire you. Exercising with others increases motivation and accountability, and it's also safer. This is especially true if you're expecting. In your last trimester, you may be more likely to lose balance, so having someone there is always a good idea.
How Can Working Out With A Friend Benefit Me?
If you want to get fit and stay motivated, group personal training is a wonderful idea. It offers a social setting with lots of personal attention. Here are some ideas for workout moves perfect for exercising with a partner:
A strong core helps prevent back pain and injuries, and improves posture. There are a number of ways you can modify the plank exercise to make it easier or more challenging.
This ballet-inspired move helps strengthen the legs and firm the glutes. It's important to use a sturdy chair (or partner!) for balance. Keeping your back straight, plant your feet firmly and wide apart, then lower yourself as though doing a squat. Raise back up and repeat.
3. One-Armed Rows
Again, with the help of a chair, bend yourself at the waist, supporting yourself with your left arm and knee on the chair. With your back parallel to the floor, pull your right arm back to a 90 degree angle, hold and return to the starting position. Use a 5 - 8 pound dumbbell for this exercise.
4. Bicep Curls
These can be done sitting in a chair or standing. All you need are a set of weights. You can start with 3-5 pound weights and work your way up.
5. Side-Lying Leg Lifts
You can use a pillow to give you added cushion and support. These leg lifts help tighten and tone your inner thighs, and strengthen your core.
There are many other exercises you can do in a group personal training setting or with a partner. Regardless of your current level of fitness, you can start right now.
If you are looking for direction and motivation, consider a personal trainer. Ralph Roberts works with people just like you to help them achieve their fitness goals. Contact Ralph today for a free personal training session or to learn more about group training classes.
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Being in a committed relationship is exhilarating, especially when you’ve found that special someone. But all too often, you get more than you bargain for when it comes to your waistline.
Date nights, lounging on the couch, sharing sweet treats — these are just some examples of the way your significant other might be causing you to gain weight.
Keep these tips in mind to enjoy your relationship without the extra pounds.
Ask for Flowers Instead of Sweets
If you’re dating a romantic, it’s likely you’ve been lavished with chocolates and other sweets. While a nice gesture, that’s the fastest way to consume unnecessary calories.
Let your better half know you appreciate the romance, but that you’d enjoy an occasional card or flower bouquet instead of those fattening chocolates. Or you could ask for a gym membership!
Don’t Make Drinking a Habit
Date nights often include a few alcoholic beverages. Enjoying some drinks together every once in awhile is no biggie, but making it a thing every time you hang out can quickly land you in weight-gain land.
If your partner insists on alcohol with each meal, opt for one glass of wine instead of two, or consider cocktails with low-calorie counts.
Enjoy Fitness Together
It’s tempting to spend every weekend lounging on the couch watching movies together. After all, it’s free and it’s comfortable. But doing this too often can turn you both into couch potatoes.
Spice things up in your relationship — and keep your figure in check — by trying new physical activities together, like mountain biking, hiking, rock climbing, etc. You’ll have fun and make memories without risking your fitness.
Cook a Romantic Dinner
Eating out is simply part of dating. As your relationship matures, those dinner dates go from nice sit-down restaurants (where you can get a somewhat healthy meal) to quick fast food or takeout.
Try to limit the amount of times you and your partner eat out each week. Mix it up by cooking a big, romantic (and healthy) dinner. Light some candles, dim the lights. Not only will you be helping out your waistline, but you’ll ignite a little romance.
Don’t Shy Away from Your Routine
Even if your significant other isn’t a gym nut, you should stick to your own health and fitness routine. Whatever it is you normally do to stay in shape - whether that’s going for a job each morning or taking a weekly yoga class - don’t let your desire to spend time with him/her derail your plans.
Love is a beautiful thing... until keeps you from fitting into your favorite skinny jeans! Give personal trainer Ralph Roberts a call to schedule a free personal training session for you AND your old ball and chain!
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Sometimes, it can be difficult to find the motivation to work out. Having the support of anexercise buddy can make all the difference. With their support and encouragement, hitting the gym doesn't seem so bad. A workout buddy can offer accountability, inspire friendly competition, and help you have fun along the way. Find a friend and get started on your teamwork-inspired workout plan.
There are some days when you'll look at your alarm clock and second guess your decision to sign up for that early morning spin class. While it's easy to stay in bed and enjoy an extra hour of sleep, knowing that you have a friend waiting for you at the gym may help you to get up and get moving.
Another benefit of having a fitness accountability partner is having someone to talk to about the subject. Friends who aren't interested in the healthy lifestyle may not understand why you're so excited about perfecting your squat form, but your workout buddy will. This is the person that you'll be able to celebrate your victories and work through your frustrations with.
Enjoy Some Friendly Competition
Competition isn't limited to team sports. Having a training partner can help you meet goals because you'll want to share and compare your results. When your friend has an especially fast run or adds an extra set onto a weightlifting routine, it can serve as motivation to step up your own game.
You don't necessarily need to be competing to help spur each other along. Even being near someone else engaging in exercise can be motivating. Using side-by-side exercise bikes, for example, will make it easier to ride longer and with more intensity. Whether you realize it or not, you'll probably each be thinking that if the other person can keep it up, so can you.
Keep It Fun
There's a reason that group fitness classes are so popular. Instructors know how to keep the classes fun and exciting. The same is true for working out with a friend. Having someone to talk to and maybe even grab a post-workout smoothie with will make exercise more enjoyable.
Committing to workouts with a friend can also help keep you confident. A piece of gym equipment, a new workout routine, or a fitness class may be intimidating when you're alone. However, with a friend, you can figure it out together and have fun while you're at it.
Ralph Roberts can work with you and your partner to form a customized plan to help you both reach your goals. Find Ralph Roberts at the Downtown Athletic Club in Amarillo.
Change can be difficult, especially when it comes to lifestyle changes around food, physical activity and bad habits. If you’re thinking about adopting a new, healthy habit – such as exercise or healthy eating – studies show that making these changes with your partner increases the chances of success.
It makes sense, of course. It seems that it would be easier to avoid eating sugary foods if your partner isn't sitting there eating them in front of you, but this is just part of it.
Should I Go On A Diet With My Partner?
Changing the way you eat with the support of your partner can up your chances of success. Not only because there will be less temptation, but also because the mutual support can help give you the encouragement and motivation you need when times get tough. There’s a sense of obligation and accountability involved, too.
For example, if your partner is struggling, encourage him or her to keep going. This will give you a boost, too. And, the shared success is that much sweeter.
Should My Partner And I Exercise Together?
Absolutely. There are many reasons why this can be effective. Friendly competition, encouragement and fun are all aspects that can help make your new lifestyle a success. The two of you will influence each other to do your best, even if you don't always feel like it.
One of you may have an off day here or there, and that's okay. Because your other half is continuing on with the program, you will be less likely to quit when you hit a snag. You can each set a good example for the other.
If you are serious about getting fit and developing a healthy lifestyle, personal training can make a huge difference. With personal training, you not only get a healthy dose of motivation and encouragement, you also get one-on-one training and a custom routine that works for your current level of fitness and helps you achieve your goals faster.
Ralph Roberts has worked with countless clients over the years and offers training for men and women of all fitness types and activity levels. He can help you kick off your healthy lifestyle and give you tips on how to keep each other motivated, too. You can find Ralph Roberts at the Downtown Athletic Club in Amarillo.
As much as you may look forward to your daily workout, sometimes you find yourself tiring of the same old routine. You find yourself looking for excuses to skip the gym, or you end up leaving before you’ve finished. It seems you’ve become unmotivated. That may not be the case, though; you may be mistaking a lack of motivation for boredom.
How Can I Keep My Exercise Routine Interesting?
Fitness may be hard work sometimes, but it should also be fun. Doing the same routine day after day is bound to get boring. Keeping your routine fresh and fun is the best way to stay motivated to stick with your health and fitness goals.
Changing up your routine may be as simple as a change of scenery. If you always work out at the gym, get outside and exercise at the park. A change of scenery can make a world of difference. Another option is to try something new. If you typically go jogging, and do strength training, then try swimming and rock climbing. Other activities to incorporate into your routine to keep it fresh are yoga, dance and sports.
Do The Opposite
Take whatever it is you’ve been doing, and do the opposite. Here are some examples:
How Can I Make Jogging More Fun?
Again, change is good. Do you have a set route you take every day? No wonder you’re bored! Here are some ways to spice up your running routine:
If you’re feeling stuck in your fitness routine, don't give up. You may find that a personal trainer can help you keep up your motivation and momentum. Ralph Roberts is a personal trainer in Amarillo who has years of experience helping people meet their personal fitness goals.
One of the most exciting things about this time of year is undoubtedly baseball season, especially for kids. Every year, an estimated 27.4 million children between ages 6 and 17 in the U.S. participate in some form of athletics, according to a 2012 survey. There are bounds of benefits that children receive if they participate in sports, such as good health, social interaction, and not to mention the fact they are setting themselves to continue healthy habits. Children who play sports are nearly 10 times more likely to be active when they get older.
If you are looking to get your kid in shape for baseball season, Ralph Roberts, a personal trainer with the Downtown Athletic Club, is currently offering group baseball training for Amarillo and Texas Panhandle children.
Where Can You Play Baseball In Amarillo?
There are countless opportunities for parents to get their kids involved with baseball in the Amarillo community. The West Texas Youth Baseball Association is a USSSA sanctioned baseball program. There are several teams for a variety of age groups.
The Amarillo Family YMCA and Kids, Inc. also provides baseball for children in the area. Parents can surely find a team or league for their children.
Where Can My Child Train For Baseball?
Ralph Roberts, a nationally certified personal trainer and former MLB player, offers baseball training for kids in the Amarillo area, including Canyon, Dumas, Dalhart and Hereford. For $35 an hour, you can sign up your child for a group training session. Children can sign up with their teams or with a group of their choice.
What Can You Expect From Baseball Training?
With Ralph, you will get an authentic baseball experience. For seven years he pitched for the Atlanta Braves. Before that, he played throughout high school and college at the University of North Carolina at Chapel Hill. He most recently played for the Amarillo Dillas where he helped the team win three consecutive championships.
During the training session, kids can expect to do agility, strength, balance and core exercises. Depending on age and skill level, you may exercise with a medicine ball to strengthen your core, or do some TRX exercises, etc.
Ralph will also discuss the “mental game” of baseball and motivational techniques on how to push yourself as a team. You can’t undercut the importance of teamwork in baseball, and Ralph will demonstrate this through discussions about team captains, stepping up to be team leader, on and off the field, and accountability. A teammate is your family, and like a family, you will encounter good times as well as challenges with your teammates.
Ralph will work with children, adolescents and teens, including Amarillo junior varsity and varsity baseball players in area high schools.
Where Can I Sign My Child Up For Amarillo Baseball Training?
For a genuine baseball training experience for your children or Amarillo baseball team, please contact Ralph Roberts with the Downtown Athletic Club to set up a training schedule. Not only does he have experience playing baseball, but he also has experience training and working with children.
The New Year has come and gone, and many of us made some resolutions for the future. Most of the resolutions are of a personal nature. You may want to stop smoking or learn a new language, but the most common resolutions are to lose weight and get in shape. After a few weeks of working out, it’s easy to take a break and fail to get back in routine. However, don’t give up. A personal trainer can help you keep the momentum going so your New Year’s resolution can become a lifestyle change.
If your midnight goal was to get healthier and to lose weight, you probably joined a gym, or started a diet plan. This is a great start. Unfortunately, after a month or two, the luster to the gym and working out wears off.
It’s easy to find reasons not to work out. Maybe you want to catch a movie after work instead of heading to the gym. Or you feel you are missing out when your friends go out for dinner and drinks and you’re panting on the treadmill. You deserve that extra hour of sleep on the weekends. You can always go to the gym tomorrow.
These sporadic excuses may eventually turn into you completely giving up on your fitness goals.
How can a personal trainer help me stick to my fitness goals?
Working out is always easier when you can do it with someone else. Group training provides the support and encouragement of others trying to reach the same goal and the instruction of a professional trainer. Most gyms offer group training as part of their services nowadays.
But before you sign up for any personal training, do some research. Find a personal trainer that is not only experienced and certified but also one who matches your personality and understands your goals.
If you get along with your trainer and enjoy the training sessions you will be more likely to stick to your resolution and get in the best shape of your life.
Don’t give up
It is important to realize that getting in shape is a process. And a long one at that. Many people get discouraged when they don’t immediately see results. In the beginning, take pride in the fact that you are going to the gym regularly. This is a big step and one that many people never take.
Even the smallest change in your body is a cause for celebration. Over time little changes will result in huge differences in your life. By having a personal trainer in your corner giving you that extra motivation when you need could make all the difference.
One of the top group trainers in the Amarillo area is Ralph Roberts with the Downtown Athletic Club. He offers group training classes for all levels and most of the exercises are low impact, which is perfect for the beginner.
Ralph has made fitness is career and is passionate about helping others get healthy and stay that way. If you are looking for a personal trainer to help you keep your New Year’s resolution, contact Ralph Roberts and set up an appointment.
Trying to stay fit while living a busy life is sometimes a major challenge. You have to get up early, get the kids out the door, and make it to work on time. After work, you run home to make dinner, help with homework, get the kids to bed, and try to relax before bedtime. Fitting in a workout often does not happen.
If you are like most people, you do have a bit of time in the middle of the day. A lunch hour workout is a great way to manage your time and make fitness a priority without interfering with the rest of your life. When you are scheduling your day, block out a bit of time for yourself around lunch to stay in good health and physical shape.
What can you do with a lunch hour workout?
Just how much you can get done in a short period of time? Actually, with the right workout and a good fitness center close by, you can get your training in and still have time to freshen up before returning to work. Here are a few options:
If you are interested in doing a lunch hour workout, contact personal trainer Ralph Roberts to find the best routine for your fitness needs. A personal trainer at the Downtown Athletic Club in Amarillo, Texas, Ralph works with several clients during their lunch hours. Whether you want to come down to the DAC, set up a group session with your co-workers during lunch or have Ralph come to you, he is very flexible. Get in touch with Ralph today to discuss a good workout routine for your lunch hour.
Photo Credit: By stockimages, published on 19 June 2013
Stock Photo - image ID: 100177867
When you think of group fitness, you probably envision aerobics classes or Zumba gatherings. That is what you will get when you sign up for a regular fitness class at the gym or athletic club. However, they are not the only option available. Many personal trainers offer group training as an alternative or addition to one-on-one sessions. The exercises and mentality is very different from regular fitness classes.
What does a group training session with a personal trainer involve?
A group training session offers the benefit of working with a personal trainer while also getting the challenge and competition of working out with a group. The trainer will set up a time for several clients to meet at the fitness center. The trainer will set up a group of exercises that the clients will revolve through during the session. Each person can work at their own pace and fitness level. They get the benefit of trainer time with the added fun of working out with others.
What kinds of exercises will the trainer use?
Each trainer has his or her own preferences for exercise routines. For a group session, the trainer may set up stations where one or two people can work out at a time. Here are a few examples of the exercises the trainer might put into the circuit:
What other benefits do you get with a group training session?
Exercising in a group offers plenty of benefits outside of what you might think:
Working out one-on-one with a trainer will prepare you for the group session. If you are interested in getting started, whether it be solo personal training or in a group, contact me, Ralph Roberts. I bring plenty of passion and over 10 years of health and fitness experience to the Downtown Athletic Club.
photo courtesy of David Castillo Dominici / Free Digital Photos
Beat the workout blues by using the buddy system during the holidays. Did you know it's easier, more fun (as well as more motivating) when you work out as a twosome instead of alone? Using a personal trainer has many benefits, and one of those is the fact that you can work out in a pair or as a group. Help each other stay fit throughout the tough holiday season, and keep each other on track to meet your fitness goals.
The Power of Motivation
Ever had those mornings when pulling on your sneakers seemed like a daunting task, so you just roll over and go back to sleep, knowing you should be hitting the gym instead? A workout buddy can help get you to the gym and working out like you should. An exercise partner helps keep you accountable, and helping each other goes a long way when you have fitness or weight loss goals. Everything is better when you have a partner and you don't have to go it alone, especially if you don't really enjoy working out. Whether it’s your spouse, boyfriend or girlfriend, friend, sibling or roommate, we can all work together to meet your fitness goals.
Having someone to exercise with makes the time fly faster, and before you know it, the workout is over. Help each other through the rough parts, and keep each other motivated with encouragement throughout the days and weeks. If you're not sure what to get a friend or family member for Christmas but you know they are interested in pursuing a healthier lifestyle, add your friend to your personal training membership for a few sessions and see if they like it. If they do, you may have a workout buddy for life! Once they see the results they get using a personal trainer, it's hard to quit, especially when holiday weight sets in.
Personal Training in Amarillo, Texas
Professionally certified trainer Ralph Roberts offers pair and group sessions for personal training. I can help you and your workout buddy get healthy and fit for the New Year, and you won't have to worry about another year of breaking your resolutions to lose weight or add muscle tone. Personal training sessions are perfect for beginners, and offer low impact workouts designed for your needs and skill level. Each session is customized just for you, and you'll also get tips on eating right, staying healthy, and committing to long term fitness goals that will create healthy lifelong habits.
If you're planning a journey to better health and fitness, take a friend along for the ride. Exercise is more fun with a friend, and an exercise partner keeps you from those mornings that you'd rather stay in bed. Contact me today to schedule a personal training session.
photo courtesy of Ambro / Free Digital Photos
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