1 00:00:00,760 --> 00:00:10,239 Speaker 1: Welcome to Fitness disrupted, a production of My Heart Radio. Uh, 2 00:00:13,480 --> 00:00:20,159 Speaker 1: I am Tom Holland, and this is fitness Disrupted. So 3 00:00:20,200 --> 00:00:25,479 Speaker 1: I ran into a friend yesterday and this friend we 4 00:00:25,520 --> 00:00:28,600 Speaker 1: started talking about exercise, as often is the case with me, 5 00:00:28,760 --> 00:00:32,639 Speaker 1: shocking I know, with the people I run into, but 6 00:00:32,840 --> 00:00:36,480 Speaker 1: we were talking about exercise, and he told me that 7 00:00:36,600 --> 00:00:43,040 Speaker 1: he had just done his fiftie run run, just started 8 00:00:43,040 --> 00:00:46,479 Speaker 1: back running, and he was saying fiftieth run of the 9 00:00:46,560 --> 00:00:51,480 Speaker 1: COVID Lockdown essentially, so not in a very long amount 10 00:00:51,520 --> 00:00:53,840 Speaker 1: of time, relatively short amount of time, so fifty runs. 11 00:00:54,880 --> 00:00:59,320 Speaker 1: It surprised me. He is ridiculously consistent. So I obviously 12 00:00:59,400 --> 00:01:02,680 Speaker 1: probed a little more to find out why and how 13 00:01:02,800 --> 00:01:05,200 Speaker 1: and what was going on. This is what I do. 14 00:01:05,800 --> 00:01:08,360 Speaker 1: And he said he was getting up in the morning 15 00:01:09,080 --> 00:01:12,320 Speaker 1: first thing and running with a friend, and I thought, 16 00:01:12,440 --> 00:01:15,280 Speaker 1: this is the show I have to do. Have not 17 00:01:15,440 --> 00:01:20,039 Speaker 1: done a show yet about why you should work out 18 00:01:20,280 --> 00:01:25,679 Speaker 1: with a partner. So that's today's episode. Five reasons, really 19 00:01:25,720 --> 00:01:31,959 Speaker 1: powerful reasons you should find a workout partner. And I've 20 00:01:31,959 --> 00:01:34,680 Speaker 1: done the show on why you should get up early, 21 00:01:34,760 --> 00:01:37,760 Speaker 1: so that was connected to what he said. But I've 22 00:01:37,800 --> 00:01:41,720 Speaker 1: already done that show reasons you should exercise first thing 23 00:01:41,760 --> 00:01:44,120 Speaker 1: in the morning, So if you haven't listened to that podcast, 24 00:01:44,160 --> 00:01:49,920 Speaker 1: you should powerful, powerful scientific reasons why. Some are obvious, 25 00:01:49,960 --> 00:01:53,600 Speaker 1: some are less. But I was really excited for him 26 00:01:53,640 --> 00:01:58,040 Speaker 1: because this guy, he's an athlete. Uh my age older, older, 27 00:01:58,680 --> 00:02:02,400 Speaker 1: sounds weird saying that, but he was very proud and 28 00:02:02,720 --> 00:02:06,880 Speaker 1: listen at our age. I'm fifty one. I'm not sure 29 00:02:06,880 --> 00:02:09,400 Speaker 1: exactly how old he is, but he's close. I think 30 00:02:09,440 --> 00:02:12,720 Speaker 1: a little younger, but running fifty times and he was 31 00:02:12,840 --> 00:02:14,640 Speaker 1: running every day, five days a week. I should it's 32 00:02:14,639 --> 00:02:18,200 Speaker 1: five to six days a week with no issues. So 33 00:02:18,680 --> 00:02:25,200 Speaker 1: on several levels, this was impressive and the most important 34 00:02:25,200 --> 00:02:28,040 Speaker 1: to me, as I've talked about on just about every show, 35 00:02:28,240 --> 00:02:34,880 Speaker 1: is consistency. So that led to this show about five 36 00:02:35,200 --> 00:02:38,720 Speaker 1: reasons you should find a workout partner. Now, back when 37 00:02:38,760 --> 00:02:42,840 Speaker 1: I was a trainer working with different clients of all ages, 38 00:02:42,880 --> 00:02:47,680 Speaker 1: abilities and goals for many of them, that's exactly what 39 00:02:47,720 --> 00:02:51,639 Speaker 1: I was, and I literally was for some of them 40 00:02:51,639 --> 00:02:56,919 Speaker 1: outside the gym, especially I worked out with them. I've 41 00:02:56,919 --> 00:02:59,640 Speaker 1: talked about how when I moved out of the city 42 00:02:59,720 --> 00:03:02,280 Speaker 1: and continued to work with clients, what I ended up 43 00:03:02,320 --> 00:03:05,840 Speaker 1: doing primarily for a couple of years, several more than 44 00:03:05,880 --> 00:03:10,680 Speaker 1: a couple was just running, just running with clients all 45 00:03:10,760 --> 00:03:13,960 Speaker 1: different goals. Weight loss was a common one, training for 46 00:03:14,040 --> 00:03:20,160 Speaker 1: different events, uh, stress reduction. But I was their workout partner. 47 00:03:20,560 --> 00:03:22,639 Speaker 1: So even though I was their trainer, I was their 48 00:03:22,680 --> 00:03:25,160 Speaker 1: workout partner. And back when I was working out in 49 00:03:25,200 --> 00:03:29,560 Speaker 1: the gyms, there were clients who said that they wanted 50 00:03:29,600 --> 00:03:32,560 Speaker 1: to work out with me during the session. They wanted 51 00:03:32,600 --> 00:03:34,880 Speaker 1: that to be the session that I would throw on 52 00:03:34,960 --> 00:03:37,560 Speaker 1: my workout clothes and I would be their training partner. 53 00:03:37,960 --> 00:03:40,200 Speaker 1: And you know, it was amazing. So many of the 54 00:03:40,240 --> 00:03:45,240 Speaker 1: gym's wouldn't let us do that. That's what the client wanted, 55 00:03:46,160 --> 00:03:48,560 Speaker 1: and the gym just didn't like it that there was 56 00:03:48,600 --> 00:03:51,400 Speaker 1: no good reason. Is exactly what the client wanted. Now, 57 00:03:51,520 --> 00:03:54,800 Speaker 1: I wouldn't do that with all clients, and only if 58 00:03:54,800 --> 00:03:58,400 Speaker 1: they asked, and it was still about them. But that's 59 00:03:58,440 --> 00:04:02,600 Speaker 1: what certain people wanted and certain Jim said absolutely not. 60 00:04:04,200 --> 00:04:07,120 Speaker 1: That was a mistake in my opinion, because, as I 61 00:04:07,160 --> 00:04:13,320 Speaker 1: will outline shortly, having that workout partner is extremely powerful 62 00:04:13,480 --> 00:04:18,200 Speaker 1: on numerous levels. And let me say this as well, 63 00:04:19,200 --> 00:04:25,120 Speaker 1: I'm intrinsically motivated what's intrinsic motivation. It's basically exercising for 64 00:04:25,240 --> 00:04:30,039 Speaker 1: the satisfaction gained in the activity itself. Now, I am 65 00:04:30,320 --> 00:04:34,000 Speaker 1: an exception to the rule. Most people, when it comes 66 00:04:34,000 --> 00:04:36,880 Speaker 1: to exercise, don't find pleasure in it right away, I 67 00:04:36,880 --> 00:04:40,760 Speaker 1: should say, but you can become that, I will argue. 68 00:04:41,520 --> 00:04:44,719 Speaker 1: Most people don't start that way. But when you do 69 00:04:44,800 --> 00:04:48,279 Speaker 1: it enough, when you find what you enjoy, when you 70 00:04:48,360 --> 00:04:51,960 Speaker 1: get those feel good hormones, when you see the results, 71 00:04:53,839 --> 00:04:59,640 Speaker 1: that switch gets flipped. So that is what this show 72 00:04:59,680 --> 00:05:03,039 Speaker 1: will be about. If you don't have a training partner yet, 73 00:05:03,279 --> 00:05:08,200 Speaker 1: get excited. Get excited because this could be and can 74 00:05:08,240 --> 00:05:12,440 Speaker 1: be what flips the switch for you. Quick break will 75 00:05:12,480 --> 00:05:15,960 Speaker 1: be right back. Five reasons you should find a workout partner. 76 00:05:26,480 --> 00:05:31,600 Speaker 1: Five reasons you should find a workout partner. Now, let 77 00:05:31,640 --> 00:05:39,000 Speaker 1: me differentiate between at home slash outside versus the gym, 78 00:05:39,000 --> 00:05:41,800 Speaker 1: so you can have one or the other or both. 79 00:05:42,760 --> 00:05:45,200 Speaker 1: So I talked about my friend who was running is 80 00:05:45,320 --> 00:05:50,320 Speaker 1: running in the morning with a partner, So that's working 81 00:05:50,320 --> 00:05:52,800 Speaker 1: out at home, I would say, or outside. And then 82 00:05:52,800 --> 00:05:55,960 Speaker 1: there are those people who are Jim rats love it 83 00:05:56,960 --> 00:06:03,080 Speaker 1: and they have the gym partner both work and that shows. Also, 84 00:06:03,680 --> 00:06:06,839 Speaker 1: there's so many different ways of going about this. There's 85 00:06:06,880 --> 00:06:08,560 Speaker 1: not one way. I'm not saying you have to go 86 00:06:08,600 --> 00:06:10,440 Speaker 1: to the gym and find a workout partner. And I'm 87 00:06:10,440 --> 00:06:11,760 Speaker 1: not saying you have to go for a run in 88 00:06:11,760 --> 00:06:14,440 Speaker 1: the morning. You do what you like to do. And 89 00:06:14,520 --> 00:06:17,200 Speaker 1: let me just say the run in the morning can 90 00:06:17,279 --> 00:06:20,600 Speaker 1: also be a walk. There are so many people who 91 00:06:20,640 --> 00:06:23,640 Speaker 1: find that walking partner. And I'm just about to give 92 00:06:23,680 --> 00:06:27,640 Speaker 1: you all those reasons why, and listen, some of this 93 00:06:27,920 --> 00:06:31,479 Speaker 1: is gonna be self explanatory, is going to be common sense, 94 00:06:31,600 --> 00:06:33,920 Speaker 1: as is so often the case, but then you need 95 00:06:34,000 --> 00:06:36,560 Speaker 1: to hear the science and you just constantly need to 96 00:06:36,560 --> 00:06:39,160 Speaker 1: be reminded of it, and then you have to do 97 00:06:39,200 --> 00:06:45,119 Speaker 1: it and then change happens. So I love to see 98 00:06:45,160 --> 00:06:50,600 Speaker 1: people out in pairs walking and running, walking whatever it is, 99 00:06:50,680 --> 00:06:55,400 Speaker 1: biking that workout partner because you know that those two 100 00:06:55,440 --> 00:06:59,480 Speaker 1: people are helping each other be the best that they 101 00:06:59,480 --> 00:07:01,880 Speaker 1: can be and be as healthy as they can be 102 00:07:02,000 --> 00:07:04,960 Speaker 1: and helping one another do what I'm about to talk 103 00:07:04,960 --> 00:07:08,640 Speaker 1: about when it comes to the reasons why it's so valuable. 104 00:07:10,720 --> 00:07:13,120 Speaker 1: But if you go to the gym, it could be 105 00:07:13,160 --> 00:07:15,640 Speaker 1: the gym if you want to walk at home, or 106 00:07:15,680 --> 00:07:19,200 Speaker 1: walk outside with someone, or work out at the house. 107 00:07:19,200 --> 00:07:21,200 Speaker 1: By the way, it can be that as well. And 108 00:07:21,280 --> 00:07:23,600 Speaker 1: let me throw in, as I say this a third, 109 00:07:24,280 --> 00:07:26,320 Speaker 1: because this is the new world we live in, it 110 00:07:26,360 --> 00:07:30,440 Speaker 1: can be virtual. So many people are doing zoom workouts 111 00:07:30,480 --> 00:07:33,320 Speaker 1: now with trainers and different people. You can do that 112 00:07:34,360 --> 00:07:37,200 Speaker 1: with your workout partners, so you don't even have to 113 00:07:38,400 --> 00:07:43,240 Speaker 1: go to the gym or meet them outside. You can 114 00:07:43,320 --> 00:07:46,280 Speaker 1: wake up in the morning have a zoom workout together. 115 00:07:47,000 --> 00:07:53,400 Speaker 1: So why does that work well? First and foremost accountability. 116 00:07:53,960 --> 00:07:59,600 Speaker 1: Accountability because most people aren't intrinsically motivated. Most people don't 117 00:07:59,600 --> 00:08:01,520 Speaker 1: want to get it up first thing in the morning 118 00:08:01,520 --> 00:08:04,880 Speaker 1: by themselves an exercise. I get it. You can get there, 119 00:08:05,360 --> 00:08:07,320 Speaker 1: but you don't have to. By the way, you don't 120 00:08:07,400 --> 00:08:11,000 Speaker 1: ever have to be intrinsically motivated. There's a huge social 121 00:08:11,040 --> 00:08:14,120 Speaker 1: component to this that I will talk about. But accountability 122 00:08:14,160 --> 00:08:17,040 Speaker 1: first and foremost, what do I talk about excessive moderation? 123 00:08:17,400 --> 00:08:20,360 Speaker 1: The success comes from doing a little bit a lot, 124 00:08:20,520 --> 00:08:22,640 Speaker 1: not a lot a little bit. It's not going out 125 00:08:22,680 --> 00:08:26,920 Speaker 1: for that one really long run or walk once a 126 00:08:26,960 --> 00:08:32,679 Speaker 1: week or once a month. Ideally you are consistent, and 127 00:08:32,800 --> 00:08:38,640 Speaker 1: accountability is everything. That's why when I was a trainer. 128 00:08:39,520 --> 00:08:44,080 Speaker 1: You paid me to help you be accountable, and there's 129 00:08:44,240 --> 00:08:46,440 Speaker 1: nothing wrong with that. By the way, stop beating yourself 130 00:08:46,559 --> 00:08:50,160 Speaker 1: up if you say wow, listen. This is a great 131 00:08:51,440 --> 00:08:55,720 Speaker 1: example of that. When I was running with people, people 132 00:08:55,760 --> 00:08:58,960 Speaker 1: would say to those people, why are you paying someone 133 00:08:59,000 --> 00:09:03,439 Speaker 1: to run with you? They couldn't believe that someone would do. 134 00:09:03,640 --> 00:09:06,400 Speaker 1: And I would say to them, ask them if they're running, 135 00:09:06,480 --> 00:09:11,040 Speaker 1: ask them if they're working out. It's okay. It's more 136 00:09:11,080 --> 00:09:13,200 Speaker 1: than okay to invest in your health. And it is 137 00:09:13,200 --> 00:09:18,680 Speaker 1: not a condemnation of your motivation that you need to 138 00:09:18,840 --> 00:09:22,240 Speaker 1: pay someone if it's a trainer. What's the difference if 139 00:09:22,280 --> 00:09:23,880 Speaker 1: you are going to the trainer and you pay them 140 00:09:24,320 --> 00:09:27,560 Speaker 1: or you are going to a friend just because money 141 00:09:27,679 --> 00:09:32,280 Speaker 1: is exchanged, that that's not a a negative to you. 142 00:09:32,400 --> 00:09:35,640 Speaker 1: And I'll give you other reasons why as well. Shortly so, 143 00:09:36,280 --> 00:09:39,559 Speaker 1: that was one of my huge benefits as a trainer 144 00:09:39,720 --> 00:09:42,880 Speaker 1: was they were accountable not only that they made the 145 00:09:42,920 --> 00:09:46,240 Speaker 1: session with me, but that they had invested that they 146 00:09:46,280 --> 00:09:50,600 Speaker 1: had literally put money into it. And many gyms have 147 00:09:50,640 --> 00:09:53,680 Speaker 1: a twenty four hour cancelation policy for that very reason, 148 00:09:53,840 --> 00:09:58,080 Speaker 1: not to punish people, but because it's totally understandable that 149 00:09:58,600 --> 00:10:02,240 Speaker 1: people get busy and people don't prioritize exercise, and so 150 00:10:02,480 --> 00:10:06,280 Speaker 1: the number of people that cancel really close to the 151 00:10:07,080 --> 00:10:11,280 Speaker 1: session itself is exponential. And so having that twenty four 152 00:10:11,320 --> 00:10:15,480 Speaker 1: hour cancelation policy that helps with accountability. Oh my gosh, 153 00:10:15,520 --> 00:10:20,000 Speaker 1: I don't want to get charged, so it's financial, and 154 00:10:20,000 --> 00:10:23,640 Speaker 1: then hopefully it's emotional. I will get to that, but 155 00:10:23,720 --> 00:10:25,960 Speaker 1: at the end of the day, it's about being accountable. 156 00:10:26,520 --> 00:10:29,000 Speaker 1: So you don't want to disappoint that person. So if 157 00:10:29,040 --> 00:10:31,000 Speaker 1: you have that workout partner, and that is what this 158 00:10:31,080 --> 00:10:34,120 Speaker 1: friend said, the one who's running five days a week 159 00:10:34,520 --> 00:10:38,360 Speaker 1: with this friend, he knows that that friend is going 160 00:10:38,440 --> 00:10:42,600 Speaker 1: to be at his door at whatever time, seven am, 161 00:10:42,640 --> 00:10:48,240 Speaker 1: six thirty am. Number one way to be consistent is 162 00:10:48,240 --> 00:10:54,200 Speaker 1: to be accountable to someone else, okay, And that goes 163 00:10:54,280 --> 00:10:58,200 Speaker 1: to number two. Motivation. It's going to help with that 164 00:10:58,280 --> 00:11:03,800 Speaker 1: motivation that you're not intrinsically motivated, that you go, Okay, 165 00:11:03,800 --> 00:11:06,920 Speaker 1: now I'm a little bit more excited to do this workout. 166 00:11:07,240 --> 00:11:10,800 Speaker 1: I am motivated. This person is helping me with motivation 167 00:11:12,600 --> 00:11:16,760 Speaker 1: connected to the accountability, but still a little different. The 168 00:11:16,880 --> 00:11:23,000 Speaker 1: motivation getting you excited to reap the rewards of the 169 00:11:23,120 --> 00:11:27,160 Speaker 1: exercise you are going to do. And so motivation is 170 00:11:27,520 --> 00:11:32,520 Speaker 1: enormous and it is not a negative that you need 171 00:11:32,600 --> 00:11:38,760 Speaker 1: help with that. That is the norm. Again, I want 172 00:11:38,800 --> 00:11:41,079 Speaker 1: to just stress that you can get to that point. 173 00:11:41,160 --> 00:11:44,080 Speaker 1: If you I would argue, and I have seen it 174 00:11:44,080 --> 00:11:47,680 Speaker 1: has been my experience. Work out with your partner enough 175 00:11:48,760 --> 00:11:51,040 Speaker 1: you will get to that point where sometimes you want 176 00:11:51,080 --> 00:11:55,559 Speaker 1: to and sometimes you'll do it by yourself. And at 177 00:11:55,559 --> 00:11:57,920 Speaker 1: the end, I'm gonna say, how you know, that's not 178 00:11:57,960 --> 00:12:01,080 Speaker 1: only okay, that is good as well the variation there. 179 00:12:01,559 --> 00:12:07,440 Speaker 1: But motivation is huge, intrinsic versus extrinsic motivation, you know, 180 00:12:07,559 --> 00:12:13,640 Speaker 1: sports psychology. It's totally understandable. And at the start with exercise, 181 00:12:13,800 --> 00:12:17,280 Speaker 1: most people don't go, hey, I'm totally you know, jumping 182 00:12:17,280 --> 00:12:19,920 Speaker 1: out of bed at five am because I'm so excited 183 00:12:19,960 --> 00:12:25,160 Speaker 1: to do this. I do. But that's different, all right, 184 00:12:25,320 --> 00:12:26,960 Speaker 1: And then here we go, here's where it gets. So 185 00:12:26,960 --> 00:12:30,480 Speaker 1: those kind of things pretty common sense, right. Accountability, I 186 00:12:30,480 --> 00:12:33,440 Speaker 1: get it. People showing up super powerful though you're lying 187 00:12:33,440 --> 00:12:36,240 Speaker 1: in bed. It's really hard when you go there's gonna 188 00:12:36,240 --> 00:12:40,280 Speaker 1: be someone outside my door. And also, by the way, 189 00:12:40,280 --> 00:12:42,920 Speaker 1: if you're going to the gym, you're leaving work, let's say, 190 00:12:42,920 --> 00:12:45,920 Speaker 1: and you have your workout partner one two, three times 191 00:12:45,960 --> 00:12:47,760 Speaker 1: a week that you're meeting at the gym after work. 192 00:12:48,040 --> 00:12:50,200 Speaker 1: You don't want to let them down. You go, oh, 193 00:12:50,280 --> 00:12:52,960 Speaker 1: he or she is waiting for me. And so the 194 00:12:52,960 --> 00:12:57,040 Speaker 1: accountability and then the motivation because it's a little different, 195 00:12:57,120 --> 00:12:59,040 Speaker 1: right when you're working out with someone else, a lot different. 196 00:12:59,080 --> 00:13:04,280 Speaker 1: I should say, that is super helpful. And number three 197 00:13:04,640 --> 00:13:06,960 Speaker 1: and this gets exciting. This is where you know the 198 00:13:06,960 --> 00:13:10,240 Speaker 1: fund comes in you. You might not or many people 199 00:13:10,440 --> 00:13:13,360 Speaker 1: wouldn't have thought of this or even know the concept competition. 200 00:13:13,880 --> 00:13:16,319 Speaker 1: And I am going to give you three studies on this, 201 00:13:17,200 --> 00:13:19,720 Speaker 1: and this goes to one of the studies. The final study, 202 00:13:19,720 --> 00:13:23,200 Speaker 1: I will talk about competition. And let me give you 203 00:13:23,280 --> 00:13:29,040 Speaker 1: just an example from my experience personally. Years ago, when 204 00:13:29,040 --> 00:13:32,520 Speaker 1: I was training and really racing for iron Man's and marathons, 205 00:13:32,760 --> 00:13:36,000 Speaker 1: I found a training partner and we randomly met at 206 00:13:36,040 --> 00:13:39,400 Speaker 1: a y M c A and we started talking and 207 00:13:39,400 --> 00:13:41,720 Speaker 1: I said, this guy who was a cyclist and a runner, 208 00:13:42,040 --> 00:13:44,520 Speaker 1: and I said, you know, we're gonna we're gonna train together. 209 00:13:44,960 --> 00:13:49,720 Speaker 1: And I joked about him because we would meet in 210 00:13:49,920 --> 00:13:53,040 Speaker 1: his neighborhood, his town next door to mine, and we 211 00:13:53,080 --> 00:13:58,440 Speaker 1: would either run or cycle, and he was just two 212 00:13:58,480 --> 00:14:00,680 Speaker 1: steps better than I was. He was better, definitely a 213 00:14:00,679 --> 00:14:05,600 Speaker 1: better athlete, not incredibly better, but enough that I would 214 00:14:06,000 --> 00:14:09,640 Speaker 1: literally chase him around the hills when we were cycling 215 00:14:09,720 --> 00:14:12,040 Speaker 1: or running on the streets. I would chase him around 216 00:14:12,080 --> 00:14:14,360 Speaker 1: the track when we were doing track workouts. And I 217 00:14:14,440 --> 00:14:16,040 Speaker 1: joked that I always saw the back of his head 218 00:14:16,520 --> 00:14:20,000 Speaker 1: and we needed to go out socially because I would 219 00:14:20,000 --> 00:14:22,040 Speaker 1: like start to go into fits when I would see him, 220 00:14:22,040 --> 00:14:24,560 Speaker 1: because I was always a little bit dis you know, 221 00:14:24,880 --> 00:14:29,440 Speaker 1: uncomfortable in the workouts. But it works, and you know, 222 00:14:29,600 --> 00:14:31,600 Speaker 1: let me just jump to that study. Let's jump to 223 00:14:31,640 --> 00:14:33,880 Speaker 1: that study. I was gonna save it, but it's just 224 00:14:33,960 --> 00:14:37,280 Speaker 1: too important, all right. So this is a really incredible study. 225 00:14:37,280 --> 00:14:41,200 Speaker 1: The title of the study is Aerobic exercise is promoted 226 00:14:41,240 --> 00:14:44,760 Speaker 1: when individual performance affects the group. A test of the 227 00:14:44,920 --> 00:14:49,240 Speaker 1: color motivation gain effect. Now what is that effect? What 228 00:14:49,360 --> 00:14:52,400 Speaker 1: is the color effect? That is a phenomenon that occurs 229 00:14:52,560 --> 00:14:56,480 Speaker 1: when people work harder as a member of a group. 230 00:14:56,520 --> 00:14:59,120 Speaker 1: So when a person you work harder as a member 231 00:14:59,120 --> 00:15:02,960 Speaker 1: of a group, then when you work alone makes sense, right, 232 00:15:03,040 --> 00:15:05,760 Speaker 1: and so much of sports psychology is connected to this, 233 00:15:06,360 --> 00:15:10,600 Speaker 1: and sure common sensical, but it's pretty profound. And this study, 234 00:15:10,680 --> 00:15:13,560 Speaker 1: this is a really interesting study. So this was Annals 235 00:15:13,560 --> 00:15:17,160 Speaker 1: of Behavioral Medicine, October two thousand twelve, and so they 236 00:15:17,200 --> 00:15:20,880 Speaker 1: were looking at whether a virtually present partner would influence 237 00:15:20,960 --> 00:15:25,280 Speaker 1: the motivation to exercise longer, Like would you work out 238 00:15:25,320 --> 00:15:29,880 Speaker 1: longer if you were working out with someone virtually So 239 00:15:30,120 --> 00:15:31,960 Speaker 1: let me pull this up because this is so interesting. 240 00:15:32,960 --> 00:15:35,080 Speaker 1: So they had three groups and they're all gonna be 241 00:15:35,120 --> 00:15:38,320 Speaker 1: on bikes, right, So first group was a control group 242 00:15:38,360 --> 00:15:41,600 Speaker 1: and they exercised alone. The second group worked out with 243 00:15:41,640 --> 00:15:44,640 Speaker 1: a single partner, and the third group worked out with 244 00:15:44,680 --> 00:15:47,560 Speaker 1: a partner, but was told that the results of their 245 00:15:47,640 --> 00:15:51,480 Speaker 1: tests were based on the partner with a weaker performance, 246 00:15:51,520 --> 00:15:54,600 Speaker 1: So whoever quit first, the results would be based on 247 00:15:54,760 --> 00:15:57,920 Speaker 1: that person's results. What was really interesting about this too, 248 00:15:57,960 --> 00:16:00,600 Speaker 1: is they were virtual, so they were sky you were 249 00:16:00,600 --> 00:16:03,000 Speaker 1: on a bike, either by yourself, or you were on 250 00:16:03,040 --> 00:16:06,480 Speaker 1: a bike looking at a video screen of your partner. 251 00:16:07,360 --> 00:16:10,920 Speaker 1: And here's where it gets even more interesting. So even 252 00:16:10,960 --> 00:16:12,680 Speaker 1: though they were told that they were working out with 253 00:16:12,720 --> 00:16:15,640 Speaker 1: a partner, it was actually a prerecorded video. And so 254 00:16:15,760 --> 00:16:18,600 Speaker 1: the second video, the second group, I should say, those 255 00:16:18,640 --> 00:16:20,960 Speaker 1: people were working out with the video of their partner 256 00:16:21,440 --> 00:16:24,320 Speaker 1: who was just working out with them. But that third 257 00:16:24,320 --> 00:16:28,600 Speaker 1: group was that virtual partner on a loop, and the 258 00:16:28,680 --> 00:16:32,360 Speaker 1: partner was always a little bit better. I love this stuff. So, 259 00:16:32,440 --> 00:16:35,680 Speaker 1: just like my training partner, that third group was exercising 260 00:16:35,800 --> 00:16:40,520 Speaker 1: with a partner virtually, but it was you know, set 261 00:16:40,600 --> 00:16:44,560 Speaker 1: up so that they would always be a little bit behind. 262 00:16:45,720 --> 00:16:49,240 Speaker 1: Now again not surprisingly, but the results, the amount of 263 00:16:49,240 --> 00:16:54,280 Speaker 1: difference was profound, profound. Not only did improve performance to 264 00:16:54,280 --> 00:16:57,520 Speaker 1: work out with someone, it improved their motivation and all 265 00:16:57,520 --> 00:17:01,920 Speaker 1: that stuff. But the solo riders made it about ten 266 00:17:01,960 --> 00:17:04,760 Speaker 1: minutes on the bike before they quit. That's not bad. 267 00:17:05,320 --> 00:17:07,840 Speaker 1: The second group, the one that rode with a partner, 268 00:17:08,400 --> 00:17:13,240 Speaker 1: same level, though, twenty minutes double, so you go, okay, 269 00:17:13,280 --> 00:17:18,679 Speaker 1: just working out with a partner twice as long, exactly, 270 00:17:19,320 --> 00:17:25,439 Speaker 1: third group worked out twenty one point nine minutes double 271 00:17:25,600 --> 00:17:30,520 Speaker 1: more than double. Okay, then working out alone, that's amazing. 272 00:17:31,760 --> 00:17:37,200 Speaker 1: That's amazing. So you can find people that are your level, 273 00:17:37,320 --> 00:17:39,720 Speaker 1: a little bit better than your level, and you can 274 00:17:39,760 --> 00:17:41,520 Speaker 1: you know, I'll talk about you know, you can also 275 00:17:41,600 --> 00:17:46,199 Speaker 1: do small groups, but ideally you want to exercise with 276 00:17:46,240 --> 00:17:48,680 Speaker 1: someone who is either at your level or a little 277 00:17:48,720 --> 00:17:54,120 Speaker 1: bit better. Why, you've got the accountability, you've got the motivation, 278 00:17:54,240 --> 00:17:58,520 Speaker 1: and then you've got the competition. You've got the competition, 279 00:17:58,560 --> 00:18:01,120 Speaker 1: you are going to get more out of your workout. 280 00:18:02,600 --> 00:18:04,720 Speaker 1: And let me say this, this is such a cool 281 00:18:04,760 --> 00:18:08,000 Speaker 1: experience for me and the partner I was working out with. 282 00:18:08,600 --> 00:18:10,439 Speaker 1: I'm not sure, maybe he's a year or two. And 283 00:18:10,480 --> 00:18:12,800 Speaker 1: then one day we were at the track and we 284 00:18:12,800 --> 00:18:15,960 Speaker 1: were doing a workout and I beat him, and I 285 00:18:16,000 --> 00:18:19,840 Speaker 1: beat him, so I stuck with it. He wasn't so 286 00:18:19,960 --> 00:18:22,000 Speaker 1: much better than me that it was discouraging. You can't 287 00:18:22,040 --> 00:18:26,280 Speaker 1: have that, but it was motivating. I stuck with it, 288 00:18:26,960 --> 00:18:30,040 Speaker 1: and he made me better. He made me better, I 289 00:18:30,080 --> 00:18:33,840 Speaker 1: can truly amongst other reasons, but he was one of 290 00:18:33,840 --> 00:18:38,600 Speaker 1: the primary reasons I competed well back in the day. 291 00:18:38,720 --> 00:18:41,760 Speaker 1: He was the perfect training partner for me and that 292 00:18:41,920 --> 00:18:45,320 Speaker 1: was super helpful. All right, final break, When we come back, 293 00:18:45,880 --> 00:18:49,280 Speaker 1: two more reasons, a couple more studies why you should 294 00:18:50,440 --> 00:19:04,000 Speaker 1: find a workout partner. We'll be right back talking about 295 00:19:04,000 --> 00:19:08,840 Speaker 1: workout partners now. Just like exercise, I would ideally want 296 00:19:08,880 --> 00:19:11,640 Speaker 1: you to do a mix of everything, So not only 297 00:19:11,680 --> 00:19:15,639 Speaker 1: a mix of exercise, cardio, you know, mixing up those workouts, 298 00:19:15,640 --> 00:19:20,439 Speaker 1: strength training, mixing up those workouts, but also hopefully mixing 299 00:19:20,520 --> 00:19:23,240 Speaker 1: up working out alone, because you can't do it all right, 300 00:19:23,359 --> 00:19:25,760 Speaker 1: you can't do it all with someone, but you can 301 00:19:25,800 --> 00:19:29,720 Speaker 1: do some significant exercise as the friend I started the 302 00:19:29,720 --> 00:19:33,840 Speaker 1: show talking about does five days running twenty five miles 303 00:19:33,840 --> 00:19:38,000 Speaker 1: a week at you know, late forties, I think, which 304 00:19:38,040 --> 00:19:42,680 Speaker 1: is really impressive, and you know it wasn't a huge 305 00:19:42,760 --> 00:19:46,679 Speaker 1: runner before that. So mixing up some workouts, you know, 306 00:19:46,880 --> 00:19:49,920 Speaker 1: micro workouts, as I talked about, doing some some home 307 00:19:50,000 --> 00:19:53,440 Speaker 1: stuff throughout the day, but having maybe your bigger session 308 00:19:53,840 --> 00:19:57,560 Speaker 1: once twice, five times a week, whatever it is, with 309 00:19:57,720 --> 00:20:05,680 Speaker 1: someone else, accountable, reality, motivation, competition, that color effect so powerful. 310 00:20:06,520 --> 00:20:09,720 Speaker 1: You don't want to disappoint the group. So that was 311 00:20:09,800 --> 00:20:13,560 Speaker 1: the third third group. They didn't want to disappoint that 312 00:20:13,600 --> 00:20:16,159 Speaker 1: partner out tortures. By the way, I think of that 313 00:20:16,200 --> 00:20:19,280 Speaker 1: movie um Speed where you know it's on loop, the 314 00:20:19,400 --> 00:20:23,920 Speaker 1: video is on a loop, But what a cool study 315 00:20:23,960 --> 00:20:28,040 Speaker 1: where that third loop partner was just a little bit 316 00:20:28,080 --> 00:20:33,879 Speaker 1: better so you couldn't catch up. Awesome and that's why 317 00:20:34,000 --> 00:20:37,879 Speaker 1: it is super important to pick the right partner. So 318 00:20:38,000 --> 00:20:42,840 Speaker 1: let's go there. One huge part of this is the 319 00:20:42,880 --> 00:20:45,480 Speaker 1: emotional connection and that leads to a study. Let me 320 00:20:45,600 --> 00:20:49,040 Speaker 1: pull this one up, because there's an emotional connection when 321 00:20:49,040 --> 00:20:51,199 Speaker 1: he comes to disappointed. If you don't care about that partner, 322 00:20:51,280 --> 00:20:53,639 Speaker 1: if you don't care if you show up, if you 323 00:20:53,680 --> 00:20:55,760 Speaker 1: don't care, if you disappoint them, then that's not the 324 00:20:55,840 --> 00:20:58,520 Speaker 1: right partner, right. That's not gonna give you accountability. You go, 325 00:20:58,760 --> 00:21:01,040 Speaker 1: I don't really care that much about this person that 326 00:21:01,119 --> 00:21:03,920 Speaker 1: you're willing to blow them off or vice versa, text 327 00:21:03,960 --> 00:21:05,560 Speaker 1: them and say, you know, I don't want to work 328 00:21:05,560 --> 00:21:09,679 Speaker 1: out today, or you know, you don't really care about, 329 00:21:10,080 --> 00:21:11,679 Speaker 1: you know, keeping up with a workout if they say 330 00:21:11,720 --> 00:21:13,919 Speaker 1: we're gonna run five miles and you're like, uh, you know, 331 00:21:14,320 --> 00:21:16,040 Speaker 1: I'm only doing three, or if you're going for a 332 00:21:16,160 --> 00:21:19,560 Speaker 1: walk and cutting a short so you need that emotional connection. 333 00:21:20,600 --> 00:21:25,520 Speaker 1: And here we go. So the study is a new 334 00:21:25,600 --> 00:21:29,439 Speaker 1: exercise partner is the key to exercising more. This was 335 00:21:29,520 --> 00:21:33,520 Speaker 1: October two thousand sixteen, done at the University of Aberdeen 336 00:21:34,200 --> 00:21:38,080 Speaker 1: and researchers were looking at whether having an exercise companion 337 00:21:38,119 --> 00:21:41,440 Speaker 1: increases the amount of exercise we do, very common sense, 338 00:21:41,480 --> 00:21:44,639 Speaker 1: as I talked about, So not surprisingly, they found out 339 00:21:44,880 --> 00:21:47,760 Speaker 1: that finding a new exercise companion increased the amount of 340 00:21:47,760 --> 00:21:51,679 Speaker 1: exercise you did. But here's what's not so obvious to 341 00:21:51,720 --> 00:21:55,919 Speaker 1: so many people. It's really important. The amount was increased 342 00:21:56,640 --> 00:22:02,040 Speaker 1: when the partner was emotionally supportive a okay, emotionally supportive 343 00:22:02,119 --> 00:22:07,720 Speaker 1: and providing encouragement. That's a huge part of it. You know, 344 00:22:07,800 --> 00:22:12,240 Speaker 1: when I ran with those clients for a couple of years, 345 00:22:12,960 --> 00:22:16,160 Speaker 1: and I would literally start at five am and sometimes 346 00:22:16,160 --> 00:22:19,560 Speaker 1: not finished till eleven or twelve, having run with four 347 00:22:19,640 --> 00:22:22,960 Speaker 1: or five, six people back to back, I joked that 348 00:22:23,080 --> 00:22:26,720 Speaker 1: my my truck looked like a healthy homeless person lived 349 00:22:26,720 --> 00:22:28,960 Speaker 1: in there. It was just filled with sneakers and clothes 350 00:22:29,320 --> 00:22:33,080 Speaker 1: and water bottles and gatorade and power bars. Because I 351 00:22:33,119 --> 00:22:36,320 Speaker 1: would run four miles with one client, I might walk 352 00:22:36,480 --> 00:22:39,520 Speaker 1: five miles with the next client, you know, run three 353 00:22:39,560 --> 00:22:42,120 Speaker 1: miles with the next client, on and on and on. 354 00:22:43,320 --> 00:22:47,600 Speaker 1: But I would rarely open my mouth. I would rarely 355 00:22:47,640 --> 00:22:50,199 Speaker 1: open my mouth because it was their time and the 356 00:22:50,240 --> 00:22:54,240 Speaker 1: emotional support was just listening, and that was so profoundly 357 00:22:54,520 --> 00:22:57,120 Speaker 1: powerful for the client. Because let's be honest, most people 358 00:22:57,160 --> 00:23:00,200 Speaker 1: don't listen waiting to speak, right are you listening? Are 359 00:23:00,240 --> 00:23:03,439 Speaker 1: you waiting to speak? So when people would say why 360 00:23:03,480 --> 00:23:05,240 Speaker 1: do you run? Would pay someone to run with you? 361 00:23:05,400 --> 00:23:08,480 Speaker 1: That was one of the biggest parts is that it 362 00:23:08,600 --> 00:23:11,919 Speaker 1: was their time and whether we were walking for thirty 363 00:23:11,960 --> 00:23:15,359 Speaker 1: minutes or running, and it was often run walking by 364 00:23:15,359 --> 00:23:18,880 Speaker 1: the way for an hour, sometimes longer, it was their 365 00:23:18,920 --> 00:23:22,479 Speaker 1: time to speak, and I was just providing encouragers is 366 00:23:22,600 --> 00:23:25,640 Speaker 1: it's called in counseling and psychology. I would just say, 367 00:23:25,680 --> 00:23:30,040 Speaker 1: uh huh, tell me more things like that. And so 368 00:23:30,160 --> 00:23:32,480 Speaker 1: that's the partner you want. So not only do you 369 00:23:32,760 --> 00:23:35,679 Speaker 1: ideally want them to be the same level as you 370 00:23:36,440 --> 00:23:40,280 Speaker 1: or a little better fitness wise, but you want them 371 00:23:40,280 --> 00:23:43,880 Speaker 1: to be the right partners psychologically for you. And one 372 00:23:43,920 --> 00:23:46,640 Speaker 1: final time, back to that friend who's running five days 373 00:23:46,640 --> 00:23:49,560 Speaker 1: a week with that other friend, he said he was 374 00:23:49,600 --> 00:23:52,359 Speaker 1: the perfect partner, or he is the perfect partner for me, 375 00:23:52,960 --> 00:23:56,080 Speaker 1: because my friend doesn't want to speak and the other 376 00:23:56,280 --> 00:23:59,520 Speaker 1: friend talks. And so he said, you know, when they're 377 00:23:59,560 --> 00:24:02,920 Speaker 1: running up Steve Hills, he's listening to the other friend 378 00:24:03,400 --> 00:24:06,400 Speaker 1: because he can't he can't Breathe pretty much, so it's perfect. 379 00:24:06,880 --> 00:24:12,400 Speaker 1: So you not only want to match yourself physically with 380 00:24:12,480 --> 00:24:16,200 Speaker 1: your partner, but psychologically, you know, you don't want Debbie 381 00:24:16,320 --> 00:24:18,919 Speaker 1: downer or you don't want the guy who's you know, 382 00:24:20,160 --> 00:24:22,439 Speaker 1: talking when you know you'd like to talk every now 383 00:24:22,480 --> 00:24:25,960 Speaker 1: and again. So you gotta match up on that level 384 00:24:26,000 --> 00:24:31,760 Speaker 1: as well as super important because encouragement, Wow, I mean, 385 00:24:31,800 --> 00:24:34,240 Speaker 1: that's what I found. It was so powerful as a 386 00:24:34,440 --> 00:24:37,720 Speaker 1: coach and a trainer is helping to encourage people and 387 00:24:37,800 --> 00:24:42,119 Speaker 1: oftentimes that was just listening. So know that you have 388 00:24:42,240 --> 00:24:46,000 Speaker 1: to find that as well. Okay number four, Number four, 389 00:24:46,400 --> 00:24:49,120 Speaker 1: and this one isn't talked about enough when you read 390 00:24:49,240 --> 00:24:53,280 Speaker 1: articles and listen to shows on having a partner. Find 391 00:24:53,320 --> 00:24:55,720 Speaker 1: someone who is really good at what they do. Is 392 00:24:55,720 --> 00:24:59,359 Speaker 1: a teacher. So the guy I trained with, he was 393 00:24:59,400 --> 00:25:02,320 Speaker 1: a competitive cyclist, so he could teach me things that 394 00:25:02,359 --> 00:25:06,040 Speaker 1: I might not know about cycling or fitness or whatever 395 00:25:06,080 --> 00:25:08,800 Speaker 1: at the time. So if you can find that, now 396 00:25:09,119 --> 00:25:12,800 Speaker 1: we're getting, you know, making the pool smaller. So you 397 00:25:12,800 --> 00:25:14,639 Speaker 1: want to find the person that lines up with you 398 00:25:14,720 --> 00:25:17,080 Speaker 1: on the fitness side, lines up with you on the 399 00:25:17,119 --> 00:25:20,840 Speaker 1: psychological side, and then ideally, if you're a walker and 400 00:25:20,840 --> 00:25:23,240 Speaker 1: this person has been walking for a long time, maybe 401 00:25:23,320 --> 00:25:26,040 Speaker 1: has lost some weight, or if you're a runner, triathlete, 402 00:25:26,640 --> 00:25:30,000 Speaker 1: bike or whatever it is. We're going to the gym 403 00:25:30,040 --> 00:25:33,600 Speaker 1: and you are strength training with someone who has done 404 00:25:33,600 --> 00:25:36,440 Speaker 1: this for a long time, you can learn. So look 405 00:25:36,480 --> 00:25:41,200 Speaker 1: for that as well. You can learn from your workout partner, 406 00:25:41,840 --> 00:25:43,880 Speaker 1: and that goes for exercise as well as other things 407 00:25:43,920 --> 00:25:45,920 Speaker 1: as well. By the way, I say, I got a 408 00:25:46,400 --> 00:25:49,879 Speaker 1: you know, a business degree or you know, business school 409 00:25:49,920 --> 00:25:53,840 Speaker 1: degree from so many of my clients, I kept my 410 00:25:53,840 --> 00:25:56,320 Speaker 1: mouth shut and I worked with some top C e 411 00:25:56,480 --> 00:26:02,320 Speaker 1: O S celebrities and I just listened. So I learned 412 00:26:02,320 --> 00:26:05,720 Speaker 1: a lot. I learned a lot. But back to the 413 00:26:05,760 --> 00:26:08,760 Speaker 1: exercise part. You know, if you are starting strength training 414 00:26:08,760 --> 00:26:12,480 Speaker 1: and you're looking for a partner, find someone hopefully that 415 00:26:12,680 --> 00:26:15,520 Speaker 1: has a base of knowledge at the very least or 416 00:26:15,600 --> 00:26:18,920 Speaker 1: is super advanced at what you're going to be doing 417 00:26:19,000 --> 00:26:22,440 Speaker 1: with them, all right, because that is a third component 418 00:26:22,480 --> 00:26:27,439 Speaker 1: that will help enormously. And finally, can't go well, let 419 00:26:27,440 --> 00:26:31,080 Speaker 1: me say that number five in one second final study, 420 00:26:31,119 --> 00:26:35,040 Speaker 1: this is interesting again common sense, but it was a 421 00:26:35,080 --> 00:26:39,240 Speaker 1: study on couples, and not surprisingly, it was about couples 422 00:26:39,280 --> 00:26:42,280 Speaker 1: going to the gym uh. Study from the Department of 423 00:26:42,359 --> 00:26:47,040 Speaker 1: Kinesiology at Indiana University. They surveyed married couples who joined 424 00:26:47,040 --> 00:26:49,359 Speaker 1: health clubs together. So back to going to the gym. 425 00:26:49,440 --> 00:26:51,480 Speaker 1: Many of you are going to the gym. I want 426 00:26:51,480 --> 00:26:55,399 Speaker 1: a partner, uh, and it may be your spouse, boyfriend, girlfriend, husband, wife. 427 00:26:55,720 --> 00:26:58,240 Speaker 1: They found the couples who worked out separately had a 428 00:26:58,320 --> 00:27:01,040 Speaker 1: forty three dropout ray over the course of a year. 429 00:27:01,320 --> 00:27:04,440 Speaker 1: Those who went to the gym together, regardless of whether 430 00:27:04,480 --> 00:27:06,719 Speaker 1: they did the same type of exercise. By the way, 431 00:27:07,040 --> 00:27:11,240 Speaker 1: only a six point three percent dropout rate. That is 432 00:27:11,440 --> 00:27:17,600 Speaker 1: enormous versus six percent. Now huge part of that accountability, right, 433 00:27:17,680 --> 00:27:22,080 Speaker 1: you don't want to disappoint your spouse. Now, there are 434 00:27:22,119 --> 00:27:25,480 Speaker 1: other problems that involved in that. Uh, it's a whole 435 00:27:25,480 --> 00:27:27,920 Speaker 1: another show. You know. I used to have couples asked 436 00:27:27,960 --> 00:27:30,560 Speaker 1: me to train them, and you can run into some 437 00:27:30,640 --> 00:27:33,480 Speaker 1: big problems. There's you know, some are successful, some are not. 438 00:27:33,520 --> 00:27:35,399 Speaker 1: They get angry at each other, they get angry at 439 00:27:35,440 --> 00:27:39,520 Speaker 1: the trainer. But that speaks volumes, right. So if you 440 00:27:39,720 --> 00:27:44,119 Speaker 1: are in a couple where you're both going to the gym, 441 00:27:44,119 --> 00:27:46,840 Speaker 1: going together, just walking in the door together, it's saying 442 00:27:48,000 --> 00:27:53,240 Speaker 1: is so powerful to your consistency. So you don't even 443 00:27:53,240 --> 00:27:54,719 Speaker 1: have to work out together. You don't have to take 444 00:27:54,760 --> 00:27:56,679 Speaker 1: the same class, you don't have to you know, be 445 00:27:56,800 --> 00:27:58,960 Speaker 1: together in the gym, just getting the door together. Have 446 00:27:59,119 --> 00:28:03,000 Speaker 1: that appointment to other that is super powerful. You know. 447 00:28:03,080 --> 00:28:06,160 Speaker 1: Now there's babysitting services and all those kind of things 448 00:28:06,200 --> 00:28:09,280 Speaker 1: at Jim's, so you know, going as a couple, and 449 00:28:10,160 --> 00:28:12,199 Speaker 1: it's not only powerful, by the way, but you know, 450 00:28:13,840 --> 00:28:16,080 Speaker 1: if you have kids that are old enough to kind 451 00:28:16,080 --> 00:28:18,639 Speaker 1: of understand that mom and dad are working out together, 452 00:28:18,680 --> 00:28:22,199 Speaker 1: that's powerful too. Your great role models. Okay, and then 453 00:28:22,240 --> 00:28:25,440 Speaker 1: you have to go to number five, which it's fun. 454 00:28:26,440 --> 00:28:30,200 Speaker 1: It's fun to work out with somebody else. It's more fun. 455 00:28:30,280 --> 00:28:34,160 Speaker 1: That is so important. Results are important, you know, accountability 456 00:28:34,240 --> 00:28:35,800 Speaker 1: is important, but it's got to be fun. So that 457 00:28:35,840 --> 00:28:39,360 Speaker 1: goes back to the person you choose. Make sure it's 458 00:28:39,400 --> 00:28:41,600 Speaker 1: someone you want to get up early, you want to 459 00:28:41,640 --> 00:28:44,520 Speaker 1: go to the gym with, whatever location you're doing it 460 00:28:45,280 --> 00:28:50,080 Speaker 1: with that person, make sure against psychologically it's the right person, 461 00:28:50,200 --> 00:28:52,320 Speaker 1: and it's someone who makes it fun, because if it's 462 00:28:52,480 --> 00:28:56,360 Speaker 1: not fun, you're not going to keep doing it. So 463 00:28:56,400 --> 00:29:00,360 Speaker 1: the person, the modality, the place, all of those things 464 00:29:00,440 --> 00:29:03,360 Speaker 1: coming together are going to make it fun. All right. 465 00:29:03,440 --> 00:29:06,160 Speaker 1: Let me just finish with this. By the way, so 466 00:29:06,240 --> 00:29:09,360 Speaker 1: there are I'm talking about one on one with a partner, 467 00:29:09,640 --> 00:29:11,800 Speaker 1: and that's generally what the show is about. But you 468 00:29:11,840 --> 00:29:14,000 Speaker 1: can have a small group. You know, you can have 469 00:29:14,040 --> 00:29:16,640 Speaker 1: a workout group of three or four people, you go 470 00:29:16,720 --> 00:29:19,880 Speaker 1: for walks together. That's okay. The only problem I find 471 00:29:19,920 --> 00:29:22,320 Speaker 1: there is you don't have that camaraderie. You know, one 472 00:29:22,360 --> 00:29:26,560 Speaker 1: person can take over the group. Right. You run into 473 00:29:26,600 --> 00:29:29,760 Speaker 1: that problem and it becomes a little bit more less 474 00:29:29,800 --> 00:29:32,040 Speaker 1: of you. Right, you're not just trading back and forth 475 00:29:32,080 --> 00:29:34,600 Speaker 1: between that one person. You know, the bigger the group, 476 00:29:34,640 --> 00:29:38,040 Speaker 1: the less kind of um special it can be, I 477 00:29:38,040 --> 00:29:40,160 Speaker 1: would say, But if you're that person, there are people 478 00:29:40,160 --> 00:29:41,760 Speaker 1: who are like, okay, I don't want the one on one. 479 00:29:42,040 --> 00:29:44,480 Speaker 1: That is totally something you can do. And by the way, 480 00:29:44,520 --> 00:29:47,560 Speaker 1: workout partner, it can be you know, having three to 481 00:29:47,640 --> 00:29:50,000 Speaker 1: four people come to your house and you do a 482 00:29:50,000 --> 00:29:54,360 Speaker 1: workout class together. You know, someone teaches it, where you 483 00:29:54,360 --> 00:29:56,480 Speaker 1: watch a video, whatever it is. So just know that 484 00:29:56,520 --> 00:29:59,560 Speaker 1: you can have the workout buddy where it's one on one. 485 00:30:00,000 --> 00:30:04,600 Speaker 1: You can have the workout group, small group, and then 486 00:30:04,840 --> 00:30:07,360 Speaker 1: as I talked about in that third study. It could 487 00:30:07,360 --> 00:30:09,400 Speaker 1: be your spouse, you know, and it could be your 488 00:30:09,440 --> 00:30:13,080 Speaker 1: spouse just going to the gym together. But there you go. 489 00:30:14,440 --> 00:30:18,840 Speaker 1: Don't beat yourself up about not being intrinsically motivated. Find 490 00:30:18,920 --> 00:30:24,200 Speaker 1: a workout partner that you will get excited to exercise with. 491 00:30:24,760 --> 00:30:26,280 Speaker 1: And when the show is over, if you don't have 492 00:30:26,320 --> 00:30:29,560 Speaker 1: that person yet, rack your brain and call them up 493 00:30:29,720 --> 00:30:31,600 Speaker 1: or shoot them a text and say, do you want 494 00:30:31,600 --> 00:30:34,280 Speaker 1: to start walking with me three days a week, or 495 00:30:34,280 --> 00:30:36,160 Speaker 1: do you want to start going to the gym two 496 00:30:36,240 --> 00:30:37,880 Speaker 1: days a week with me? Or do you want to 497 00:30:37,960 --> 00:30:42,040 Speaker 1: zoom with me three mornings a week before the kids 498 00:30:42,080 --> 00:30:48,840 Speaker 1: get up? Find that person and start on your way 499 00:30:49,080 --> 00:30:55,160 Speaker 1: two massive success. Say one final time that training partner 500 00:30:55,200 --> 00:30:57,600 Speaker 1: had and I have had other ones with you know, 501 00:30:57,680 --> 00:31:00,120 Speaker 1: that helps me as well, But he just stands out 502 00:31:00,120 --> 00:31:02,320 Speaker 1: because he was truly at the start of when I 503 00:31:02,360 --> 00:31:05,720 Speaker 1: was trying to get fast and he was just the 504 00:31:05,720 --> 00:31:11,480 Speaker 1: perfect partner psychologically fitness wise. Find that person for you, 505 00:31:12,080 --> 00:31:14,480 Speaker 1: all right, Thank you so much for listening. I am 506 00:31:14,520 --> 00:31:20,520 Speaker 1: Tom Holland, exercise physiologist, sports nutritionist, lover of everything fitness, 507 00:31:20,760 --> 00:31:23,400 Speaker 1: and my only goal is to help you have your 508 00:31:23,440 --> 00:31:27,640 Speaker 1: best life. That is it look better, feel better, live longer. 509 00:31:27,920 --> 00:31:30,840 Speaker 1: There are three things we control, how much we move, 510 00:31:31,040 --> 00:31:33,880 Speaker 1: what we put into our mouths, and our attitudes, and 511 00:31:34,000 --> 00:31:36,400 Speaker 1: that is awesome. If you haven't rated the show, I 512 00:31:36,400 --> 00:31:39,400 Speaker 1: would greatly appreciate it. If you have already, thank you. 513 00:31:39,680 --> 00:31:41,960 Speaker 1: If you can subscribe to the show again, don't miss 514 00:31:42,080 --> 00:31:45,520 Speaker 1: an episode, appreciate that as well. Tom h Fit is 515 00:31:45,560 --> 00:31:47,960 Speaker 1: my Twitter and Instagram. You can reach out to me there, 516 00:31:48,000 --> 00:31:51,240 Speaker 1: and Fitness disrupted dot Com can reach out to me 517 00:31:51,320 --> 00:31:54,400 Speaker 1: through that website. See more about what I'm doing as well. 518 00:31:54,800 --> 00:31:58,880 Speaker 1: Thank you again for listening. I am Tom Holland this 519 00:31:58,960 --> 00:32:06,120 Speaker 1: is Fitness Disrupt. Did believe in yourself? Fitness Disrupted is 520 00:32:06,160 --> 00:32:09,600 Speaker 1: a production of I Heart Radio. For more podcasts from 521 00:32:09,640 --> 00:32:13,360 Speaker 1: my heart Radio, visit the i heart Radio app, Apple Podcasts, 522 00:32:13,600 --> 00:32:15,800 Speaker 1: or wherever you listen to your favorite shows.