Workout Buddies Are The Best! 5 Moves To Try With Your Fitness Friend

Working out with a buddy makes getting that sweat on easier for so many reasons:

1. It’s more fun! Someone to talk with, laugh with, and just have a good time with – sounds great to me!

2. You’ll push yourself more. Nothing like a little friendly competition to be inspired to sweat. Maybe you’re working together to accomplish a repetition goal, or going toe-to-toe on the treadmill, fit friends are the best motivation.

3. Accountability! Whether they are waiting on the corner in their runners, or at the gym ready for a warm-up, knowing your friend is counting on you to be there is motivation enough to move. You might let yourself down and stay in bed, but nobody want’s that friend guilt 😉

I had a blast on CH Morning Live sharing 5 moves you can do at home or the gym with your fitness buddy. Check them out below, or watch the video here!

  1. Partner Squat. Holding right hands pull each other with equal tension engaging your upper back in a row. Lower down together into a squat then return to stand. Complete for 45 seconds. Take a 15 second break. Then repeat holding left hands.

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2. Plank and Deadlift. One of you will hold a plank on your hands. Staying strong through your core s key here – no dipping those hips. The other partner is holding the plankers ankles and hinges at their waist lengthening their hamstrings before returning to stand. Complete for 45 seconds before switching positions and repeat two rounds.

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3. Leg Drop. One of you lies on the ground with your head towards your partners feet and your feet straight in the air. Partner two pushes Partner One’s feet away. Partner One engages their core and returns their legs. Partner Two can mix of the direction of the push to keep Partner One guessing and having fun. After 45 seconds switch positions and repeat for two rounds.

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4. Patty-Cake Plank. On our knees or toes partners partners face each other and clap right and left hands together. Be sure to stay strong through your core, making a long straight line from the top of your head towards your feet or knees.

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5. Hamstring Stretch and Chest Opener. Sitting back to back on the floor, both of you should have your legs stretched out in front of your bodies. Partner One folders forward in a hamstring stretch reaching the top of their head towards their toes while Partner Two leans back into a chest opener resting their head on Partner One and opening through their chest letting their hands reach towards the floor. Hold for 20-30 seconds and switch positions. Repeat for 4-5 rounds.

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Sliding into the New Year with 5 Moves to Activate Your Full Body

Today I made by annual return to CH Morning Live to kick of the new year with an at home workout anyone can do with a couple pieces of equipment you’ve likely got around the house.

Grab yourself a two paper plates, a couple old dish towels, or a pair of Sliders and join us for this fun full body workout.

We’re sharing 5 moves that can be done with a little room. Complete each move for 45 seconds followed by a 15 second recover. Sneak this 5 minute sequence in whenever you have the time.

Watch the sequence here: https://www.chch.com/home-workouts/

3 Reasons Why You Need A Run Coach

Whether you’re a brand new runner or a devoted km warrior there are plenty of ways working with a running coach will improve your running and up your 2019 race game to the next level. As a Tribe this has been something we’ve considered doing for a while and I am so excited for us to team up with Michael Liberzon of X3 Training to help you become a stronger runner and chase down those goals.

Not sure whether a running coach is for you? Here are a few reason why it is – and more details on our Tribe Performance Race Team below.

1. Determine Your Proper Volume.One of the toughest things for any runner (new or old) is determining the proper amount of volume. Too much can have you injured and sidelined before you even hit the start line and too little can have you under prepared and regretting your life choices come race day. Many variables go into this equation (e.g., your goal, experience running, history of injury/health) and your coach will help you decipher them all and on an ongoing basis too.

2. Push Your Pace (or Don’t). Are your tempo runs to slow? Are your long runs to fast? Do you even know what I’m talking about? Well your run coach will take the guess work out of your workout paces and get you ready for race day based on your current level of fitness and goals for your race. Your pace is always evolving and your coach is here for you, helping you take your workouts to the next level – in a safe and controlled way.

3. It’s More Than Just Running.Running to race is more than just tying on your shoes and heading out the door. We approach running from a holistic perspective, so not only will your coach help your running performance, but they are here to answer invaluable advice on strength training, your mental game, workout nutrition, and pre- and post- race day procedures, as well as anything else you might need to toe the start line when it comes to running and race day procedures.

Introducing the Tribe Performance Race Team

The Tribe Performance Race Team is an in person coached group training program suitable for both beginners and experienced runners looking to chase down goals from 5km to marathon distances. The program is group coaching designed to help you get faster and
learn proper training techniques from our certified coaches. All paces and experience levels are invited. Basic Membership Plan option includes:

  • Two weekly Tribe Performance Race Team coached team workouts at 7pm every Tuesday starting at Tribe and Thursday at Monarch Park at 7pm (additional track fees apply).
  • General team training plan for either beginner, 5km/10km, Half Marathon, Marathon.
  • 3 classes of runner’s choice monthly at Tribe to support training. Classes cannot be accumulated and will expire at end of month if not used.
  • Membership is minimum of 3 months commitment.
  • Members receive 10% of Tribe gear and accessories.
  • Access to a private Facebook messaging group.