Gym Buddy…

In my experience, there is nothing worse than to work out with someone who isn’t ready for it.  I am talking about the people who want to workout with you, but when you get to the gym they don’t want to sweat.  They want to put forth little effort and little time.  In situations such as these, we find ourselves trying to accommodate them and cheat ourselves out of our workout.  This is why it is essential to choose your gym partner wisely.

Choosing a gym partner may be as challenging as choosing the right workout routine and nutrition plan.  I find it essential to workout with someone who is just as focused and passionate as I am or will encourage me to push myself.  Having a workout partner can be an amazing experience in the gym.  It can change your workout from feeling like a dreaded chore or routine, to having fun challenging yourself with a friend.


When seeking a friend to partner with at the gym, consider the following:

  1. Find someone who has clear realistic fitness goals.

  2. Consider someone who is able to push you and not allow you to cheat yourself

  3. Someone who will bring as much to the table as you will

  4. A gym partner who is willing to try new fitness trends

  5. A buddy who will hold you accountable for your success.

In working together, you can achieve great success!  It is important to be clear of each other’s expectations prior to working out together.  For example, how many times a week you are to meet, how long each workout is.  You can also alternate who creates each workout and share meal plans and motivate each other to stay on track.

In working together, you can achieve great success!  It is important to be clear of each other’s expectations prior to working out together.  For example, how many times a week you are to meet, how long each workout is.  You can also alternate who creates each workout and share meal plans and motivate each other to stay on track.


Choosing the wrong partner can have adverse effects that will set you further away from your goals.  The wrong partner will support your wanting to cut your workout short.  They be happy with minimal effort and will help you create excuses for not achieving results.  Having a bad gym partner is the equivalent of going on a road trip with someone without any sense of direction…you will never get anywhere!  So choose wisely!



As I have previously mentioned, a friend of mine who I have been referring to as “Tammy” asked me to help her lose weight and train her in the gym during my workouts.  Tammy is always on time, has a positive attitude and never complains about the exercises that I give her.  We always  meet on M/W/F from 1-3pm.  I am immensely proud of her, her hard work and her commitment level.

We were scheduled to meet on Friday, I really wasn’t feeling well.  I had a headache and was really not in the mood for working out but I did not want to let her down.  I also knew that once I got into the gym and started moving, I would feel better.

I arrived at the gym at 12:47 and I sat in my car waiting for her to arrive.  Although she is always on time, she did not arrive to the gym until 1:32.  Which meant, it gave me extra time to get pretty creative with our workout routine.  Usually I meet with Tammy prior to our workouts and jot down some exercises and we hit the ground running.  Today was different, I had time to really think about the exercises for us to do.  I text Tammy and told her that being late was giving me time to get creative with our routine.  I then text and said “you do realize that today is going to be a BEAST don’t you?”  She laughed and said she figured that out.  30 minutes later she arrived.

This day was the first time I could read Tammy calling me a “Bitch” in her mind, and that was during the warm up.  Typically we warm up with a 15 minute walk/run.  This time, I changed it to a 20 minute walk.  Every 2 minutes we increased the incline to the next odd number. So we started at 0 but skipped 1 and went straight into an incline of 3. When we reached an incline of 15, we drastically slowed the treadmill and turned around, slightly squatted down and walked backwards for 3 minutes until the cool down.

During our walk, I continuously discouraged her from holding on to and leaning on the treadmill for support.  I encouraged her to rely on her core to help her stand tall, balance, and maintain her positioning on the treadmill.  I told her that if she found herself about to hold on to decrease her speed.  Posture is everything.

Tammy generally likes to wear a hoodie on the treadmill so that she gets in a good sweat.  About 5 minutes into the walk, she was down to her tank top.  She was hot, sweating, and feeling the burn in her legs and her face read “I hate you bitch” every time I told her not to hold on.  After the 20 minutes were over, we laughed at how she looked like she wanted to curse me out.  She admitted that she was really feeling like she wanted to quit and walk out the door, but was happy she endured it.  We both laughed at her facial expressions calling me “Bitch”.  I actually found it quite funny.  Lol!

The remainder of our workout went as follows:

Push Ups
Cable Curls
(Superset-2X15, 1X15)

Barbell Front/Back Press
Alternating Single Arm Shoulder Press
(Superset 2X15)

Shoulder Raise
Shoulder Shrug
(Superset 3X15)

Ab Incline (10 lbs)

Single Leg Deadlifts
Donkey Kicks
(Superset 3X12)

Single Leg Cable Kickbacks (3X15)

Leg Raises
Knees to Chest
Hip Raises
(Superset 6 minutes with 20 sec rest)

Walking Lunges
Backwards Walking Lunges
(Superset 3X15/10/15/10)

We trained from 1:32-4:10pm.  As we slowly walked out the gym aching, and exhausted, I told Tammy how proud I was of her because I know that I push hard but she hangs in there.  She told me that she liked working out with me because she has never had someone push her like I do.  She said she felt like quitting a few times but that I kept her going and she feels great afterward.  She is most proud of the changes her body is making.  Her face is slimming out, and she is losing inches.

There is something very rewarding when you observe someone who is realizing their own potential and seeing their progress.  While we working our shoulders, she had the biggest smile when she noticed her shoulders taking form.  I told her that I noticed the look of empowerment that came over her face when she finished an exercise she didn’t think she could do.  I am so proud of her and I am looking forward to our next workout session.

The More You Know…

When it comes to getting in shape, I can tell you one thing…No One Is Going to Give It to You! That is the truth. You have to work hard, focus, and push yourself beyond what you imagined that you could do. You have to eat right, drag yourself to the gym when you’re sore, sick, tired, not up to it, and especially when you want to give up. This is called paying your dues.

I am a fitness enthusiast. I walk it, talk it, sleep it, and drink it. I am getting better at “eating” it. I, like everyone else in this world, am a work in progress and I know that the results that I want are up to me. It is up to me to invest time in myself to reach my goal, just as it is up to you to make this happen for yourself and I believe in you, I KNOW you can do it!
I am more than happy to share my knowledge with you to help you reach your goals; but most importantly I think it is important for me to also share how to do your own research. The more you know, the more vested you are in your fitness journey. Putting knowledge behind your physical efforts will only give you a better appreciation for everything you do to reach your goal. You will also feel more confident and empowered because you will know what you’re doing and you will understand why you’re doing it.  No one will be able to talk circles around you and convince to buy things you don’t need or doing physical activities that you don’t want or enjoy doing.  You will be able to create your own workouts, create your own meals, and take the supplements of your choice.  Empowering right?

Quite often I like to share pictures of exercises, and some of you follow my exercises on my blog “Sweat…Tears…Squat” and add them to your own workout regimen. I have received a few inquiries asking how to do some of the exercises that I have listed. Describing how to do an exercise is challenging because reading is highly interpretive. I do not want anyone injuring themselves by doing what they “think” I’m talking about.
My first suggestion is to simply Google or Bing. When the selections open, either choose Images, or Videos at the top of your page. For more in-depth information that will provide you alternate methods of working the same muscle groups, enjoy the next option.

The following link is to one of my favorite websites. It is almost like an “Encyclopedia of Fitness”. The information on this site almost seems endless. I have mentioned before that is where I prefer to purchase my supplements-(they are cheaper and have EXCELLENT customer service). I’m sending you a link that takes you directly to the section of exercise demonstrations. Select the muscle group that you desire, and it will open a page of “how to” videos. When the video opens, you also have the option to view it with a male or female demonstration. The videos also have someone talking you through the demos, and offer the difficulty range of the exercise. Please feel free to modify any of my exercises to suit your difficulty level; just make sure that you are still working the same muscle groups.  If you feel you need this support while you are on the go, download their app, it is just as awesome!

In the future, I will be sure to include where I received my information (when applicable).

Be Fit! Be Well! Go Hard or Go Home!  😉