Tag Archives: accountability

5 Benefits of Working Out with a Buddy


Editor’s Note: The following is a guest blog post provided courtesy of Guard Your Health. More information and tools are available at www.guardyourhealth.com.

We all know that staying fit and exercising is important. We also know that staying motivated to work out on a regular basis can be hard.

That’s why finding a good workout buddy is one of the smartest fitness moves you can make. Working out with a buddy can give you:

1. Motivation

When you work out by yourself, it’s easy to lose motivation. A buddy will support you and cheer you on to help you reach your fitness goals.

2. Accountability

It’s easy to bail on your own workout. But it’s much harder to ditch a workout when you know you’re going to be letting someone else down. Having a reliable workout buddy will help you stick to your goals.

3. Friendly Competition

As humans, we like to be competitive—even if it’s just good, friendly competition among friends. A buddy will challenge and push you to do more than you might do alone.

4. Companionship

Working out can be boring, especially during long cardio sessions. Having a buddy to talk with while working out will make the time go by faster.

5. Workout Variety

A buddy can share new exercises or workouts so that you can switch up your routine. This will keep your workouts fresh, as well as keep you motivated to try new moves.

So who qualifies as a good workout buddy? Here are some tips of what to look for when choosing one:

  • A good attitude. You want someone who is encouraging and positive.
  • A compatible style of motivation. You may need a drill sergeant to get motivated, or maybe a cheerleader.
  • Similar schedules. You want someone who is dependable, as well as available to consistently work out with you at the same times.
  • Similar fitness goals. You need to share similar fitness goals to be effective workout partners.
  • You want someone who makes working out enjoyable and even fun.

Finding a workout buddy can be as easy as looking around the gym during your workout, or calling a fitness-minded friend.

Want More?

Navy Suicide Prevention Branch is a proud partner of Guard Your Health (www.guardyourhealth.com), a health and medical readiness campaign for Army National Guard Soldiers and their families sponsored by the Army National Guard Chief Surgeon’s Office. Guard Your Health provides Army National Guard Soldiers with the information, motivation, and support to overcome challenges and make healthy decisions for themselves, their families, and their units. To learn more about improving your health, visit the Guard Your Health website, like “Guard Your Health” on Facebook, and follow @ARNGHealth on Twitter. For more tips to max your APFT and stay mission ready, subscribe to FitText, Guard Your Health’s text message program, by texting FIT to 703-997-6747.

Know Your Part, Do Your Part


Visit NavyLive to check out Rear Adm. Burkhardt’s SAAPM 2016 Interview.

Regardless of the accused’s or survivor’s gender, research indicates that sexual assault is associated with an increased risk of stress injury and/or suicide related behavior. Sexual assault has been linked to both physical and psychological effects including depression, anxiety and post-traumatic stress disorder (PTSD).

Reducing the threat of sexual violence from within our ranks is everyone’s duty. While ensuring the safety of Sailors and the Navy community is a year-round priority, Sexual Assault Awareness and Prevention Month (SAAPM) is a call-to-action to help us reenergize our focus on the scope and impact of sexual assault, while dedicating ourselves to becoming a part of the solution.  It’s not just about awareness—it’s about knowing how to step up and step in to intervene during dangerous situations, and how to prevent them from occurring.

“I want Sailors to be a part of a team of professionals at a command that builds that command’s climate,” said Rear Adm. Ann Burkhardt in her 2016 SAAPM message to the fleet. She emphasizes that while part of prevention involves promoting core values and respect—discouraging destructive behaviors such as sexual harassment, sexual assault or hazing—it also includes encouraging healthy behaviors and not tolerating misuse of alcohol. “I really want Sailors to know that offenders victimize individuals under the influence of alcohol, so it’s important to understand this approach and then be part of the intervention to prevent this from happening,” she continued.

Sexual assault can have lasting impacts on the survivor, perpetrator and command readiness. Learn how you can get involved in the fight to prevent it this month and all year long by visiting sapr.navy.mil. To report a sexual assault, contact your local Sexual Assault Response Coordinator (SARC) or your local Sexual Assault Prevention and Response Victim Advocate. The DoD Safe Helpline offers live, one-on-one confidential support to the DoD community worldwide, 24/7. Call 1-877-995-5247, text 55247 or visit www.safehelpline.org.

It’s about being there for Every Sailor, Every Day.

For more information on recognizing the signs of stress injury in the Orange Zone or stress illness in the Red Zone – check out our Stress Continuum Stress Zone videos on our NavStress YouTube channel.

The holidays are here… and it’s “crunch” time!

Lt. Cmdr. Austin Latour, an exercise physiologist, offers tips to encourage readers to maintain a physical fitness routine this holiday season.

Holiday parties, shopping, and family will be keeping everyone busy throughout the holidays, but don’t let your physical fitness fall to the wayside. To combat decreased activity levels this month and throughout the colder winter temperatures, here are a few tips to help you prioritize a fun fitness routine and maintain healthy stress levels.

  • Set a routine. Exercising early in the day will get you energized for the rest of the day’s events and help you feel more prepared for those unexpected social events that may pop up, such as a holiday cookie exchange. You can exercise at your local MWR fitness center or carve out a small area in your home to complete bodyweight exercises.
  • Maintain accountability. Find a partner to workout with you… someone who is a positive influence and committed to a similar fitness routine.
  • Rethink your strategy. A workout can be performed with minimal equipment, and you don’t have to complete a one-hour workout every day. In fact, a shorter, yet more effective, workout can be performed at a higher intensity level. Balancing high-intensity workouts with low-intensity workouts will decrease boredom and allow you to work around your busy schedule. Here is a quick, high-intensity workout that requires a minimal amount of equipment and space.

For 20 minutes (complete as many rounds as possible*):
10 Pushups
15 Squats
20 Crunches
Plank for 25 seconds

Remember that exercise should never be painful. Follow the instruction of your medical professional. If you have a certain injury, substitute a different exercise that accommodates your specific situation. Have fun and don’t be afraid to perform exercises you have never done before. Moving out of your comfort zone will enhance your fitness level and help you keep an even keel this holiday season and beyond!

* Exercises and repetitions can be changed to fit your needs. Count how many rounds you can do in 20 minutes and try to beat that score 2-3 weeks later. Push yourself as this should be completed at high intensity with minimal rest.