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Benefits of Working Out with a Partner

To lead a healthy life, two things you should definitely do are engage in regular exercise and hang out with friends. The best idea is to combine both things and work out with your buddies to have fun, get motivated and fast-track your goals.

Some people exercise alone to stay focused, but for others, having an exercise partner boosts their motivation and overall performance. A sense of healthy competition can prevail between you and your workout partner, which will keep your fitness level high. We have listed some of the benefits of working out with a partner below. Read on to learn more:

Workouts Will Be Fun:

The gym can be a boring place, and while a bench press and treadmill may not be ideal ways to have a good time, having a friend as your workout partner will make exercising much more enjoyable. You can perform some serious workouts with your friends — without being too serious. Having fun while performing serious activities is no harm. In fact, it will make the atmosphere lighter so that you can perform more vigilantly.

Healthy Competition:

Working out with your friend can be a healthy form of competition, not to mention a great way for the two of you to keep fit. You obviously wouldn’t like to fall behind while performing with your friend. Exercising together will push you to work harder and be more consistent. Make sure to select an exercise partner who is at the same fitness level as you. You can compete against each other on smaller exercises, which will lead to better performance and stamina.

No More Quits:

After a tired or hectic day, you may not want to hit the gym. Sometimes you are simply feeling too lazy to go for a workout. However, having a gym partner can help you work out more consistently. Your partner should be motivated enough to never let you quit or miss the gym. You cannot reap the full benefits of exercise if you are not doing it regularly. Better stamina and enhanced performance can be achieved only if you are regular with your workout routine.

Afford the Services of a Personal Trainer:

You may not be able to afford a personal trainer for yourself, but with a friend, the two of you can share the expenses and hire a personal trainer together to reach your desired fitness level. A trainer will offer their expertise and help with your fitness in a great way. Quite often, we have poor form when we exercise, which can lead to injury. A personal trainer, however, will keep that in check. Moreover, a personal trainer can give you valuable insights into diets that will enable you to reach an optimum fitness level.

Less Risk of Injury:

Your friends can help you during your workout. They can monitor the position of your back in a plank and tell you if you are leaning too far forward while in a squat. This can reduce the likelihood of injury. Mirrors are in the gym for this reason, but you cannot completely rely on them.

Reach Your Desired Fitness Level Faster:

Having a workout partner will motivate you to work hard. You and your partner can perform different exercises together, which will allow you to reach your desired fitness level faster. Your friend can be your spotter and advisor, and your workout routine will be better. You can also set certain fitness goals and achieve them together for the best results.

You Can Try New Workouts:

Surrounding yourself by friends will make you less intimidated about starting a new activity that you may hesitate to do alone. It is a lot easier to start using the gym, hitting the free weights or taking a new class with a friend by your side. The same goes for starting a new diet plan, or simply trying out new exercise equipment. Get a friend on board if you have been fancying doing strength training, or attending a yoga or CrossFit class.

Always Room for Improvement:

With your friends working out in the gym with you, there is always a room for improvement — even if you have already reached your desired fitness level. They can be a great influence in teaching you some new workout regimes, or they can point out flaws in your exercises.

Motivation:

If you worry you are not doing it right, or if things are getting difficult for you and you are thinking of quitting the gym, your workout friend can be a great source of motivation. They can boost your confidence and encourage you to keep going. You can do the same for your friends when they feel less motivated.

Two-Person Exercise:

A gym partner will help you broaden the scope of what you can do in the gym. You will be able to perform numerous partner exercises that you can’t do solo. The chipper-hurricane, for example, is an exercise in which you perform different workout routines as fast as possible, and whenever your partner slows down, you tag them out and take over. Other than the chipper-hurricane, the medicine ball pass and partner push-ups are additional examples of partner workouts that you can try.

According to a research study, you will be more likely to stay fit and eat well if you are surrounded by people who are also into fitness. Your friends are an asset in your life, and having them as your gym buddies will never make exercising dull. These are some of the simple advantages that you can gain by having your friend as your gym buddy. However, you can only reap these benefits if your gym buddy is committed, has similar goals and shares the same attitude. Tag them in the comments section and start working out together if you aren’t already.

ABOUT THE AUTHOR

Dejan and Jonny are both fitness professionals stemming from a vast sporting background. Based in London they are the founders of ‘LetsTrain’ – an online, forward-thinking, fitness and nutrition resource.

5 Reasons Why Couples Who Sweat Together, Stay Together

Warren Goldswain/

Every day, across the country, individuals are hitting health clubs, unrolling yoga mats, pounding the pavement, and signing on to new fitness challenges.

Maybe they shouldn’t be doing it alone.

It’s time you considered how physical fitness can benefit not only your own health and well-being, but also your romantic relationship. Why not grab your partner’s hand and invite him or her to be your workout partner as well? A growing body of evidence suggests that couples who sweat together really do stay together. In fact, working out together can:

  1. Increase your happiness with your relationship. Lab studies show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner (Aron, Norman, Aron, & Heyman, 2000). Exercise is a perfect example of the type of invigorating activity that can have these positive effects. It’s the physiological arousal, rather than the novelty or challenge of the activity, that drives romantic attraction (Lewandowski, & Aron, 2004). This suggests that sharing a fitness goal (such as training for a 5K or triathlon), taking regular runs together, ballroom dancing, or having a date night at the gym can boost the quality of your romantic relationship.
  2. Improve the efficiency of your workouts. A long-standing concept in social psychology is that the mere presence of someone else affects your ability to do an activity (Zajonc, 1965). Even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. Your partner’s presence will improve your speed, without you necessarily being aware of their influence (Bond & Titus, 1983). (On the other hand, if you are just beginning to learn to do burpees or manage a new elliptical machine, better to stick to trying it solo for the time being. In these cases, your partner’s presence may interfere with your ability to complete a challenging task (Zajonc, 1965). Take some time to master the exercise, then bring your partner along for a performance boost.)
  3. Make your partner fall in love with you. Exercise induces the symptoms of physiological arousal—sweaty hands, a racing pulse, shortness of breath. These symptoms mirror, in many ways, the thrill of romantic attraction. Interestingly, people can easily mistake the two and misattribute physical arousal for romantic attraction (Dutton & Aron, 1974). Use this phenomenon to your advantage by inviting your romantic interest to workout with you. The results? A likely boost to your attractiveness in his or her eyes.
  4. Help you achieve your fitness goals. When partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals. A recent study of heterosexual couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer more supportive health-related comments (Skoyen, Blank, Corkery, & Butler, 2013). Sharing in the ups and downs of a daily morning walk, a tough bike ride, or a strenuous Zumba class, can provide the perfect context for such comments. One cautionary note: Don’t rely too heavily (or exclusively) on your partner when it comes to your own fitness goals. “Outsourcing” the mental effort required to complete fitness goals can reduce your own effort (Fitzsimons & Finkel, 2011).
  5. Increase your emotional bond. When you work out together, you create a context in which you can coordinate your actions. For example, you might lift weights in rhythm with your partner, match your own walking or running pace with his or hers, or toss medicine balls back and forth. Such behavior creates nonverbal matching, or mimicry, which benefits you both (Stel & Vonk, 2010). Nonverbal mimicry helps people feel emotionally attuned with one another, and those who experience or engage in it tend to report greater feelings of having “bonded” with their partner. Exercising together provides an opportunity to create such connection, benefiting both your health and your relationship.

10 Surprising Benefits of Working Out as a Couple

Does the thought of going to the gym with your boyfriend have you picturing his Grunt Face while heavy lifting? Or constantly waiting for your girlfriend to finish up on the treadmill bring tears of boredom to your eyes? These are some of the reasons that discourage couples from exercising together. But did you know that separate workouts can actually be doing your relationship a disservice? Couples exercising together strengthen both their bodies and relationship. Working out as a couple can make the most important muscle of all stronger: the heart. Get these benefits of working out as a couple.

      1. Spend quality time together
        While cuddling up on the couch after work is one way to spend time with your honey, a better way to multi-task is exercising together. Go for a jog together or take turns spotting weight reps as you catch up on your days. You can also test how hard you’re working by doing the Talk Test- if you can still have a conversation with ease, then you need to increase the intensity of your workout.
      2. Constant motivation
        Research continues to show that couples engaging in fitness together are more likely to stick to an exercise plan. Not only is the effort of getting to the gym sometimes a major hurdle, but also making the most of your workout and challenging yourself. Your significant other becomes a cheerleader and conscience all in one. And if you live together, that motivation follows you home. Pizza and beer for dinner? Not after that tough workout!
      3. Improve the efficiency of your workout
        Are you more efficient at work if your boss is hovering around? When your partner has their attention on you during a workout, you’re more likely to push yourself a little harder without even realizing it. And what harm is there with a little friendly competition of doing more reps than your partner?
      4. The Guilt-Free Workout
        Our days get busy, and fitting in a workout can take time away from the people important to us. But exercising together is another way of not only spending time together but lessens the guilt of neglecting your partner or your own health. And who needs to spend time worrying if your partner is really at the gym, or staring at the attractive trainer across the room when you’re too busy out-repping them to care.
      5. Be happier in your relationship
        Participating in intense exercise alone stimulates endorphins – aka The Happy Chemical. Exercising with your partner can intensify endorphins released as you both work towards a physical challenge that can make you feel more satisfied and in love with your partner. Joint exercising creates a sense of “nonverbal mimicry”, which allows you to fall into pace with each other, match breathing, and find a rhythm during reps. Becoming more in sync with our partner deepens the emotional connection. Spotting a partner also provides a sense of commitment and security towards the relationship.
      6. Stress-relief
        Stress can come from all angles- jobs, friends, family, and yes, even from the person you love. Endorphins released during exercise help improve mood, decrease tension, and lead to more restful sleep. Concentrating on exercise can take the mind away from stressors and put the focus on the task at hand. And if your partner is the cause of stress, working out with them can help develop a deeper connection that can open the door to more grounded conversation following the workout.
      7. Maintain attraction with each other
        A 2011 survey of 70,000 people found that 50% of men would end the relationship if their partner gained weight. Weight gain has been sighted as a top reason for divorce resulting in lack of physical attraction. While your partner doesn’t necessarily expect you to look like a Calvin Klein model, there was an element of attraction that started the relationship. Partners who make the effort to maintain healthy bodies together are more likely to be in stronger relationships.
      8. Grow younger together
        While we can’t reduce the number of candles on our birthday cake each year, exercise has been shown to decrease our Fitness Age, which measures how strong our heart’s endurance is. A lower Fitness Age may be a predictor of our longevity and can compare how “fit” you are compared to other people your age. No matter what age you start, regular exercise can help lower your Fitness Age. Calculate your Fitness Age together and determine if you need to change up your exercise routine – or start one.
      9. Exercise is foreplay
        Exercise unleashes symptoms similar to physical arousal- sweaty palms, heart beating out of chest, and difficulty catching breath. Use this to your advantage throughout the workout and fall in love all over again. Hey, those sweaty clothes need to come off sometime, right?
      10. Get out of a rut
        Individuals are less likely to change their exercise routine when working out alone. This causes the body to no longer be challenged, less successful results, and ultimately boredom that can cause giving up. But when a partner is involved, you’re more willing to branch out of your comfort zone. They may teach you something new. Or help you progress with certain exercises. If you have separate fitness interests, training together is a great way of introducing your favorite moves without dragging your partner to a Pilates or Crossfit class kicking and screaming. Looking for some inspiration to get experimental with your workout? Check out my couple’s workout below.

March 1st is National Workout Buddy Day! Post a photo with your gym bestie and tag @womenshealthmag.com.

Picture this: You’re lying in bed, sleeping peacefully, when your alarm blasts and rips you out of dreamland. You roll over groggily and hit snooze. It’s 6 a.m. You’d planned to go to the gym before work today…but you’re so tired. Who cares if I skip? you think.

Jewelyn Butron

You vow to go tomorrow, then snuggle under the covers. Now imagine the same scenario, but you’ve made a plan to meet someone. Not flaking now, huh? In fact, you might even realize you’re looking forward to catching up with her—and, of course, doing your workout.

That’s the power of a partner. And the benefits extend beyond the momentary accountability check: People who undertook a yearlong workout program in a pair had only a 6 percent dropout rate, compared with 43 percent for solo sweaters, a study found. (Whoa.) Sweating with a fit friend IRL is awesome, but there are other ways to embrace fitness-ships. No matter who, what, when, or where you team up, you’ll both score major results and strengthen your bond. Win-win, win-win.

Here’s how to make the most of any situation.

1. Turn your long-distance bestie into your workout bud.

Have a friend you would work out with all the time, if only you lived in the same zip code? Well, now it’s easier than ever to maintain a workout relationship when you’re miles apart. And that long-distance partnership (where you stay accountable through texting, via FaceTime during workouts, or by logging on to the same streaming class) can be just as effective as an in-person meet-up. If you’re in different time zones and can’t exercise at the same time, having one person who knows your goals and checks in with a quick “Did you get your workout in?” can up your chances of sticking to a routine, says Deborah Feltz, PhD, a distinguished professor of kinesiology at Michigan State University. How you construct that—a daily text with a friend who lives states away, a post to a Facebook accountability group, or even sharing your Apple Watch activity with your sister—is your choice.

March 1 is #NationalWorkoutBuddyDay, and we are pumped! Join us on Instagram for a day of celebrating.

2. Find an app that feels like a faux bestie.

Don’t have a designated distance buddy? Don’t sweat it. “People who work out with a video-game-like virtual friend—one who performs a bit stronger than they do—go longer and harder than they would alone,” says Feltz. Download Zwift to turn your solo sessions into an interactive game that lets you participate in real-time group runs and rides with people around the world by way of an avatar. Or join Strava, a social app on which you can share and check out others’ running and cycling data, to get a little hit of connection and healthy competition whenever you want (or need) it.

3. Make your pooch your fitness partner.

Who says your workout buddy has to be human? Four-legged friends make excellent companions. People who regularly walk their dogs are more likely to be in better shape than those who stroll with other people, according to research. Plus, the guilt from puppy-dog eyes may be greater than the guilt of turning down a friend. In a study at Purdue University, those who received an email about the importance of walking their dog boosted their active time with pooches from 10 minutes to 80. When asked why, the subjects said they were concerned about their dog’s health and didn’t consider the benefits they themselves were getting. Puppy love is a very powerful motivator, people!

Half of all dog walkers fit in an average of 30 minutes of exercise at least five times a week.

Besides everyday walks, sign up for a dog-friendly race and consider investing in a hands-free running leash to keep you and Fido on track.

4. Find another four-legged friend.

No pooch? Swapping TV time for playtime with your cat or other pet and their toys can bump up your activity levels too. And if you’re lacking a furry friend, hit up a horseback riding class, do goat yoga (yep, that’s a thing), or volunteer to walk dogs at your local shelter.

5. Sweat with colleagues instead of scheduling a coffee catchup.

Meeting a colleague for a cycling class instead of a beverage catch-up is becoming more popular (secret’s out!), and with good reason. Sure, it’s an excellent way to multitask and fit exercise into busy days, but it can also be a boon for your work relationships. A rush of hormones is likely to make you and your colleagues feel happy and more comfortable around each other—obviously good vibes to bring back to the office, says Jack Raglin, PhD, a professor of kinesiology at Indiana University Bloomington. “If you can work together in the gym and support one another, that can transfer to your daily job life too.” Added bonus: Exercise has been linked to improved productivity, memory, and focus—all the more reason to take your work wife to the gym instead of the bar.

Try turning a brainstorming session with a coworker into a 15-minute walk. People are more creative when they’re on the move (and right after activity), a Stanford University study found, so this is especially clutch if you sit at desks all day. Level up by reserving a fitness class. Go for ones that promote communication—like a teamwork-focused boot camp or a boxing class where you practice combinations together—for the biggest bonding benefit.

6. Get busy (in the gym) with your significant other.

Tackling a physical challenge with your S.O. has been shown to help couples feel more satisfied in their relationships and more in love. In fact, couples who work out together report more frequent sex in surveys. Bedroom benefits aside, working out in front of your partner—and leaning on them for motivation when you need it—is a smart way to practice vulnerability. It can also intensify your own accountability: Men in a cardiac study whose spouses placed a high value on sticking to healthy habits had much greater success than men whose partners weren’t nudging them.

One way to make sure you and your partner are a fitness dream team? Learn each other’s preferred motivation styles, suggests Raglin. Figuring out what’s most helpful for you individually is the best way to avoid conflict and elevate your connection. “No one wants to be shamed if they’re struggling, but some people do want tough love. Set up boundaries for motivation—like, ‘Sometimes I’ll have to miss a class for work, and I need you to understand that. But if I’m trying to skip for any other reason, I want you to push me to go.’ That way, there are expectations in place for how you’ll motivate each other, and no one gets annoyed,” says Raglin.

7. Recruit all your buds for one big workout fest.

Group workouts lower stress by 26 percent and improve quality of life, according to a study. Researchers believe the social experience you get in a team setting is a factor in the mental health benefits. You’ll get the most when you share a specific, common goal (like training for the same race) and when the group is on the smaller side, says Feltz.

When the squad is small, it will still be noticed if you’re not there. Otherwise, you can fall victim to “social loafing,” which happens when you rely on the size of the group to avoid working hard or to feel less guilty about missing a meet-up. CrossFit, November Project, and organized running groups plan the workout for you, making it even easier to just show up. Joining a rec league (where your team truly needs you to play) or a club (that’s small enough for everyone to know each other’s names) also makes it harder to bail when you’re not in the mood.

This article originally appeared in the March 2019 issue of Women’s Health. For more intel on how to live a happier, healthier life, pick up an issue on newsstands now.

Why You Need a Workout Buddy

When you’re on a mission to exercise and get fit, you don’t have to do it alone. In fact, getting the right partner to work out with can be an awesome motivational tool for you. Here you can discover more reasons why you need a workout buddy!

Let’s get started!

According to a recent study from Stanford University, a little nudge in the right direction can do wonders for your motivation.

The participants in the study received a call every two weeks and were asked questions about how much exercise they did, how they could exercise more, and why they skipped any missed workouts.

That simple phone call boosted the number of exercise participants engaged in by about 78% on average! And having a face-to-face support buddy is even more powerful than a phone call. With that extra support, you’ll find yourself exercising more frequently.

More Fun

Are you often bored with workouts? Exercise doesn’t always feel fun or exciting; in fact, it can feel dull and monotonous at times.

With a workout buddy, however, the fun factor may improve! Pick someone that you enjoy hanging out with, and chances are you’ll enjoy the workouts a lot more.

New Ideas

When both you and your workout buddy are tired of your current routine, you can experiment with some fresh ways to get fit. With a friend at your side, you won’t feel as intimidated if you try a new gym, test a new piece of equipment, or attend a new class.

You can help each other learn fresh workouts and unfamiliar techniques to make your fitness journey more challenging and interesting.

You shouldn’t compare yourself to others when it comes to weight loss or fitness; but at the same time, a little healthy competition can be great for your motivation!

Choose a partner who is a little more fit than you are, or who excels at a specific area of fitness. You’ll challenge each other to work hard, keep trying, and reach those goals.

Safety

And the last reason why you need a workout buddy, last but very important, is safety! If you’re bench pressing weights, doing squats, or performing certain core exercises, you need someone nearby to spot you, hold your feet, or help you in other ways. Your partner is there for you, and you can assist her as well.

If you like to go running in the early mornings or evenings, take your buddy with you. Going as a team is safer than running by yourself.

What to Look For

When you’re looking for the perfect workout buddy, remember to select someone you like and someone whose companionship you enjoy.

Try to find someone more fit than you, but not so fit that they’ll be way ahead of you in everything. That might become discouraging.

Your workout goals should also be similar— for example, you both want to lose body fat, or you’re both working on leaner legs or well-toned arms.

Choose a person with a good attitude, good dedication, and who will respect your time and the workout schedule that the two of you have set up. Also, make sure you two create a habit out of it. Choose someone who knows the importance of routine.

Have you found your perfect exercise partner? Got any suggestions for other women who are looking for a workout buddy? Share your tips in the comments.

Written by Rachael Attard

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.
After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.
Her mission is to empower women and help them stay in shape in a healthy and balanced way.

Why Having a Fitness Buddy Is the Best Thing Ever

Photo: Corbis Images

If you could only do two things to improve your health, we’d suggest exercising and spending quality time with friends. The former is self-explanatory, but the latter may be even more important than you’d think: Loneliness is as harmful to your well-being as smoking 15 cigarettes a day, according to a study in Perspectives on Psychological Science.

So we say, why not combine the two: grab a workout buddy and sweat together. Besides killing two birds with one stone, you’ll be reaping a whole host of benefits. Here, the top eight.

1. You’ll enjoy your workout more.

In a study of 117 adults out of the University of Southern California, those who worked out with friends (or a spouse or co-worker) said they enjoyed the exercise more than those who got sweaty solo. Makes sense: you like hanging out with your friends, you (mostly) like exercising-combine the two and you double your fun.

2. You’ll be less likely to get injured.

The gym mirror can only tell you so much. When you have a workout buddy, she’ll be able to give you quick form checks and tell you when your back is sagging during your plank or if you’re leaning forward too much while squatting. And that can save you lots of pain later on. (And be sure to skip these 10 moves trainers say you should never do again.)

3. You’ll feel less stressed.

People who exercised on a stationary bicycle for 30 minutes with a friend said they felt calmer after the workout than those who cycled alone, according to a study in the International Journal of Stress Management. Duos didn’t necessarily have to chat during the workout to feel the stress-busting effects, so bring a workout buddy along to spin class, even if you know you’ll be pushing yourself too hard to utter a word.

4. You’ll push yourself harder.

Worried that your exercise buddy is fitter than you? Good. People who exercised with someone they thought was better than them worked out up to 200 percent harder and longer than others, says a study performed at Kansas State University. That’s because you’re naturally competitive-when you’re with a fit friend, you find it easier to really push yourself to keep up. (Related: How Workout Buddies Overcame Self-Doubt to Run Their First Half-Marathon)

5. You’ll quit quitting.

When you’re just dragging yourself to the gym in the morning or after work, it’s easy to talk yourself out of it-less so when you know you’ll be meeting a workout buddy there. The same is true for slacking off during exercise: You’re not going to stop for so many “water” (read: Instagram and text) breaks when you’ve got a friend there to call you out.

6. You’ll meet your goals faster.

This goes along with the two previous points: when you’re being consistent and pushing yourself harder, your performance will improve faster than when you’re only attending the gym sporadically and slacking off when you do manage to get there.

7. You’ll have more sex.

This one’s only true if your workout partner is also your sexual partner. The physical symptoms you experience after working out-flushed skin, faster heart rate, adrenaline rush-actually mimic the effects of arousal. That might help explain why studies show that men and women feel more attracted to each other after doing an adrenaline-pumping activity together, like exercising. (Psst…here’s how many calories you actually burn during sex.)

8. You’ll break out of your rut.

When you sweat solo, it’s all too easy to fall back on the same old exercises. But that’s an easy way to fall into a fitness plateau. A friend might have suggestions for switching up your routine that you wouldn’t think of alone, and that will keep things interesting and challenging for your muscles and your mind.

Where to Find a Workout Buddy

Inspired to sweat as a duo-or group? Seek out advice and connections from one of these online or IRL sources.

1. Join a Zogsports League

With a focus on young professionals, this organization is a great way to sign up for intramural teams, classes, clinics, and social events. Part of the proceeds go to charity, making this a worthwhile way to meet a workout buddy.

2. Get Inspired On Meetup.com

As the world’s largest network for special-interest groups, it’s tough not to be inspired by the fun things people are signing up for . You can find anything from a local hiking group filled with workout buddies to meet-ups for exercising with your pets.

3. Go for a Groupon Deal

Thanks to the deeply discounted prices for fitness-related classes, it’s easier than ever to sign up for anything from yoga classes to rock-climbing lessons on LivingSocial or Groupon. The dopamine rush from trying something new (like trapeze, perhaps?!) can create a bond between people, so strike up a convo with someone else in your class…he or she could be the workout buddy you’ve been searching for!

4. Ask Your Trainer/Coach

Talk to a professional at your gym to see if he or she knows of anyone who is interested in finding a workout partner. The trainer will know both of your skills and interests-and it never hurts to go through a mutual acquaintance.

5. Reach Out to Friends

This may seem obvious, but working out is actually a great way to spend time with friends who you’ve lost touch with or go months without seeing. Instead of letting your busy lives get in the way of bonding time, you can take a monthly or weekly class together to stay fit-while you catch up.

6. Ask Around at Work

Have a coworker who seems like she’s just as interested in healthy living as you are? Talk to her about it! You may find that you have fitness goals in common, and because you see each other every day and have similar schedules, it will be easy to plan time to exercise together as workout buddies.

  • By By Mirel Ketchiff and Alexa Cortese

WellSquad helps you find the perfect workout partner. (Photo: Tommaso Boddi/Getty Images for Hot Pilates)

Maybe you’ve just moved to a new city, and don’t have a pal to play tennis or rock climb with. Or perhaps you’ve finally gotten back into fitness, and desperately need someone to hold you accountable to your new exercise regime.

Whatever your case may be, know that there’s a new app designed to match you with the perfect workout partner. WellSquad, which launched last week, pairs you with users whose fitness goals, favorite activities, motivation levels and geographical locations are compatible with your own.

In other words, it works kind of like an online dating service.

“It’s obviously not a fitness dating site,” cofounder and president James Everett told the Observer, “but we’ve created an algorithm that’s very similar to a Match.com or a Tinder type of thing.”

Founders Jessica Ohlssen and James Everett. (Photos: WellSquad)

As a fitness professional with a background in owning and managing gyms, Mr. Everett has seen exercisers become “a little bit lost, when they don’t have that person to push them, to guide them.” Even for himself, he said it’s always been important to find “the person that can push me in the right way, that matches my personality.”

Fitness is also becoming so social, he said. “There’s a great demand for this kind of connecting; we hope to build a supporting, engaging community.”

Finding workout buddies on WellSquad is free—”It’s our mission to break down access barriers,” cofounder and CEO Jessica Ohlssen said—but there’s another side to WellSquad that helps the business earn money.

That side is WellSquad’s Squad Leaders: personal trainers, fitness instructors, and even dietitians who deliver classes and personal guidance through the app, for $100 per month or less. There are leaders available for whatever type of workout you and your new workout buddies prefer, be it muy thai, barre, yoga for new moms, or even firefighters training to take the FDNY entrance exams. Trainers provide new regimens each week, complete with instructional photos and videos.

WellSquad’s homepage. (Photo: WellSquad)

Users are guaranteed an initial phone assessment with their trainers, plus unlimited in-app messaging.

“We do so many important things on our phones—we manage money, we date,” Ms. Ohlssen said. “What’s to say someone can’t also get lessons from a trainer?”

Mr. Everett and Ms. Ohlseen see the affordable virtual coaching as the place where their business really has a chance to grow.

“In the long term, we envision this being an all-encompassing health and wellness site,” Mr. Everett said. “That is very rare and unique—it’s not really out there right now.”

If you ever have a hard time pushing yourself to go to the gym or finishing that last circuit set, a workout buddy may be just what you need to stay motivated. Workout companions provide positive motivation and help drive you to not only maintain your workout regimen, but to also work out harder during each exercise session.

If you’re ready to admit, “I need a workout buddy,” there are a few simple ways to find a great partner:

Ask friends and family

One of the first places to look for a workout buddy is among friends and family. Using your existing network of relationships to find a workout partner is ideal since you’re likely already comfortable being around those people. This eliminates the awkward, get-to-know-you phase, and you two can jump right into working out and challenging each other.

Find friends online in your area

If friends and family aren’t an option, consider moving your search online. An increasing number of websites can help match you with someone in your area who has similar goals and fitness levels. Sites like ExerciseFriends.com and MeetUp.com place like-minded people together, helping you find the right workout companion, whether you enjoy a lift session in the gym or an outdoor run or bike ride. However, some sites combine exercise with dating, so read the website descriptions carefully.

Use apps for virtual accountability

Continuing technology advancements have opened an app market for just about everything, including apps designed to help you find a virtual workout buddy. Apps like Strava and Yog allow you to compete with others virtually and develop a network of workout buddies. Once you finish each workout, you can upload your stats and compare your results to the other friends in your network.

Look around the gym

Most people with gym memberships go at least a couple of days each week. During your visit, if you notice someone of a similar fitness level is at the gym around the same time as you consistently, offer to spot them when lifting or strike up a general conversation about their workout. This can help you find a workout buddy naturally and jump start a potentially beneficial relationship. Classes at your fitness center are also great avenues for meeting people, so take a cycling or yoga class to find potential exercise friends.

Always use caution when choosing your exercise buddy, especially when meeting someone online or in-person for the first time. Otherwise, take that leap — you will benefit from the positive motivation of your new workout companion in no time.

Terms & Conditions

MEMBERSHIP TERMS AND CONDITIONS

THIS IS AN IMPORTANT DOCUMENT – PLEASE ENSURE THAT YOU READ IT CAREFULLY

1. Our Agreement

This agreement is made between Crunch Australia Pty Ltd ACN 143 776 630 (“Us”, “We”, “Our” or “Crunch Fitness”) and the member whose name appears in the application for membership agreement (“you”).

The Rules, these Terms and Conditions, Health Check Questionnaire and your Membership Application Form make up the entire agreement between the parties (“the Agreement”). Any previous representations or documents whether provided by Crunch Fitness or its agents or employees is excluded from this Agreement.

You must ensure that you read, understand and abide by all of the terms and conditions of the Agreement. If you have any questions please ask us.

“Rules” means the rules which are binding rules that apply to all members, visitors and guests and that notified to you through signage, handouts, or our website (www.crunch.com.au).

2. Age Restrictions

If you are of a limited legal capacity (i.e. between 14 and 17 years of age), you represent that you have obtained the consent of your statutory representative prior to entering in to this Agreement, and that the signature of the Parent / Guardian contained herein, is that of your Parent / Guardian.

All friends or family that you may bring (“Guests”) must be over the age of 18.

You understand that the age restrictions are in place for members aged between 14 to 17 years of age. There will be no access to weights based training areas or group exercise classes which include resistance training, unless supervised one on one by a personal trainer. A Parent or Guardian must be Crunch Fitness member and must be present at all times.

3. Start Date

Your Membership starts on the membership start date on page one of the Membership Application Form provided that you have signed the Membership Application Form and these Terms and Conditions.

4. Your Membership Card

Membership cards are not transferable and must be shown on every visit to gain entry. Photo identification is necessary with Crunch membership purchase and an ID photo will be taken for the Crunch database records only. If you allow your membership card to be used by another person for the purpose of obtaining admission, this amounts to the repudiation of the Agreement and we may terminate the Agreement with you paying all monies due under this Agreement. In the event of a lost or stolen Membership card, you should contact Crunch Fitness regarding the reissue of a replacement card. A fee of $10 will be charged to cover the cost of the replacement card.

5. Your Membership Type

You are becoming a member of Crunch Fitness under the type of membership (“Membership Type”) and at the club (“Home Club”) stated in your Membership Application Form. Membership Types and their respective access restrictions are:

a) BASE

  • Use of gym facilities at Home Club

b) PEAK

  • Use of gym facilities at Home Club plus Peak
  • Access to other Crunch Fitness clubs
  • Guest Privileges*

c) SUMMIT

  • Use of gym facilities at Home Club plus Peak & Summit
  • Access to other Crunch Fitness clubs
  • Guest Privileges*

Peak and Summit members are entitled to bring one Guest per visit. Member and Guest must arrive and depart at the same time. Members are not allowed to bring in Guests once they have registered a swipe to enter the club. Guests must be over the age of 18 & not a current Crunch member. Guests must complete the guest register and show a valid ID upon entry.

You may not transfer your membership to another person. Your membership is personal to you.

6. Upgrade/Downgrade of Membership Type

There is an administration fee of $10 for all upgrade and downgrade of Membership Type. Members wishing to upgrade, must pay the additional pro-rata for the current billing cycle and last month’s membership. Members downgrading will forfeit the right to last month’s membership at the higher membership. No refund will be provided.

7. Your Fixed Term Agreement

If you choose to pay for this membership in advance you must pay for a minimum period of 12 months in full. This is not refundable, or transferable.

8. Cooling Off Period

After signing your Membership Application Form, you have a seven (7) day period (“Cooling Off Period”) during which you may cancel your membership. Notice must be given in writing. Upon cancellation under this clause, a refund may be applicable depending on your Membership Type and access to the club will be denied. If you choose to cancel your Fixed Term Agreement during the Cooling Off Period we will refund you your upfront payment less the costs of one month of your total 12 months membership as a reasonable administration fee. If you choose to cancel your ‘Pay as You Go’ membership during the Cooling Off Period we will refund to you your upfront payments less the cost of the final month’s membership fee as a reasonable administration fee. Refunds will be made by EFT or Cheque. No Cash refunds will be issued.

9. Termination of Your ‘Pay as You Go’ Membership Agreement

You may terminate your ‘Pay as You Go’ membership by giving us a notice in person at your Home Club. A Termination Form will need to be completed and signed by you. You will receive a copy of this form, keep this for your records. Requests via phone, fax, email or other mediums may not be processed. All termination requests will be processed on the day of submission, however if this falls within 3 days of billing date, your termination will be processed the following business day after billing.

10. Termination on expiry of Your Fixed Term Agreement

If you have a Fixed Term Agreement (paid in full upfront payment), it will terminate automatically upon expiry of the 12 month term.

11. Reasons for Early Termination by you

You are entitled to terminate your membership with immediate effect at any time by providing us with written notice within 30 days of any of the following occurring:

  • we increase the membership fees as contemplated in clause 18;
  • we close the whole of your Home Club for any reason for period of 30 days in row or longer;
  • we make changes to these Terms and Conditions that significantly reduces the benefits of your Membership.

12. Termination by Crunch Fitness

We may terminate your membership immediately by emailing or writing to you at the contact details we have on our records:

(a) If you breach these Terms and Conditions or the Club Rules and you fail to rectify within 14 days of us giving you notice to do so, if the breach is capable of remedy;

(b)If any of the membership fees and dues remain unpaid for 30 days after failing due;

(c)If you have provided us with false details when applying for membership or have not disclosed to us changes to your details or health during your membership as warranted by you in this Agreement; and

(d)If we close your Home Club, we will provide you with the option to transfer to another Crunch Fitness Club. If you do not wish to accept the transfer to another Club or you have not provided us with a written notice that you wish to terminate your Agreement in accordance with clause 11(b), your membership will end on the date your Home Club is closed.

13. Collection of Fees

If your membership is terminated for any of these reasons we may recover any outstanding membership dues and fees and reasonable costs and expenses we incur as a result of your breach, including debt recovery expenses of engaging an external collection agency and legal costs ( without limiting any other right or remedy we have).

14. Membership Holds

If you wish to suspend your membership “Membership Hold” is available to Summit Members only. You may place your membership on hold for medical, maternity/paternity, travel, and military reasons upon the provision of satisfactory supporting documentation. Membership Holds are available for a minimum of 2 weeks and maximum of 8 weeks per calendar year and is only possible if your membership dues are paid up to date. All requests must be applied for in writing using the Crunch Hold Form, at least seven (7) days prior to the commencement of the hold period, and Crunch reserves the right to refuse any application for hold at any time. No backdated requests will be approved.

Hold dates must coincide with pre-existing billing dates. A Hold Fee of $5/ week is chargeable. For Fixed Term memberships, this is payable in advance of the hold period. For Pay as You Go memberships, a fortnightly fee of $10 will be debited from your existing account.

15. Right of Exclusion

We can refuse entry to Crunch Fitness club, cancel your membership and / or terminate this Agreement without warning or notice for inappropriate, threating or harassing behavior, damaging equipment or facilities, intoxication or use of illegal or performance enhancing drugs or discrimination in Crunch. You may not conduct, promote, or solicit other business in the Crunch Fitness Club without prior permission of Crunch Fitness management. No refunds will be issued.

16. Membership dues and fees

All membership dues and fees may be recovered from your nominated credit / debit account (as provided from time to time) (“Membership Dues and Fees”). Any bank fees charged to us because of a rejection when collecting your due membership fees may be charged directly to you by us. If a membership fee payment remains outstanding, you agree that, unless we are in breach of our obligations under the Agreement, we may continue to debit the nominated credit / debit account for the total amount due without notice to you.

If for any reason payment of your Membership Due sand Fees is declined by your credit card/bank account a fee of $15 per due payment may be charged by Crunch Fitness as a charge we incur for collecting any outstanding Membership Dues and Fees and will be payable by you. If you have a genuine dispute in relation to the collection of outstanding amounts or the charges we incur, please contact us.

17. ‘Pay as You Go’ Fees

If ‘Pay as you Go’ Membership has been chosen, a pro rata charge for your membership will be made at the time the Membership Application Form is accepted by Crunch Fitness. This charge is based on the number of days between the Membership Start Date and the First Auto Pay Date shown on page one of the Membership Application Form.

An additional $1 per fortnight fee for your ‘Pay as you Go’ Membership is charged for the following benefits:

1) pay as you go processing,

2) no long-term lock-in contract and

3) right to cancel membership at any time by giving 30 days’ notice.

Membership fees will be made fortnightly on a Friday. In the case of new memberships, your credit card /bank account will be charged/debited the first billing Friday after the Membership Start Date or later date as determined by Crunch Fitness.

An annual fee of $39.90 will be charged on the closest billing Friday after 90 days from your Agreement date, and annually each year the Membership is in effect.

Fortnightly ‘Pay as You Go’ Membership Fees are payable in advance.

For multiple memberships, the primary member will be responsible for the payment of Membership fees for all associated Memberships.

If you fail to pay your Membership Dues and Fees by the due date, Crunch Fitness reserves the right to refuse entry to any Crunch Fitness Clubs until such outstanding payment is received.

18. Membership Fee Increase

We review our Membership Dues and Fees periodically and we reserve the right to change them. If we increase the Membership Dues and Fees we will provide at least 30 days prior notice of the increase by post, email or SMS to the addresses provided by you in the Membership Application Form. Following such notice, you authorize us to increase any direct debits to your credit card or bank account which you have authorized upon joining. We will not use this right to vary the terms on any special offer which applies to you. If you do not wish to accept an increase you may terminate this Agreement as contemplated under clause 11.

All Membership Dues and Fees include goods and services tax (GST). We reserve the right to change your Membership Dues and Fees in line with any government GST rate changes.

19. Refunds

Except as provided in this Agreement all monies are non-refundable.

20. Liability

In the course of exercising or engaging in any recreational activities which may involve a significant degree of physical extortion or physical risk while using Crunch Fitness Club facilities, you may be injured or killed, and we will not be liable except to the extent caused by our gross negligence as defined under section 5 of the Australian Consumer Law and Fair Trading Regulations 2012 and section 22(3)(b) of the Australian Consumer Law and Fair Trading Act 2012.

Please refer to the warning notice below which we are required to provide you under the Australian Consumer Law and Fair Trading Act 2012 in relation to this limitation of our liability.

Warning under the Australian Consumer Law and Fair Trading Act 2012 (Victorian memberships only)

Under the Australian Consumer Law (ACL), several statutory guarantees apply to the supply of certain goods and services. These guarantees mean that the supplier named on this form (Parties named in Section 1) is required to ensure that the recreational services it supplies to you:

  1. are rendered with due care and skill; and
  2. are reasonably fit for any purpose which you, either expressly or by implication, make known to the supplier; and
  3. might reasonably be expected to achieve any result you have made known to the supplier.

Under section 22 of the Australian Consumer Law and Fair Trading Act 2012, the supplier is entitled to ask you to agree that these statutory guarantees do not apply to you. By signing this form, you will be agreeing that your rights to sue the supplier under the Australian Consumer Law and Fair Trading Act 2012 if you are killed or injured because the services provided were not in accordance with these guarantees, are excluded, restricted or modified in the way set out in this form.

NOTE: The change to your rights, as set out in this form, does not apply if your death or injury is due to gross negligence on the supplier’s part.

Gross negligence, in relation to an act or omission, means doing the act or omitting to do an act with reckless disregard with or without consciousness, for the consequences of the act or omission. See regulation 5 of the Australian Consumer Law and Fair Trading Regulations 2012 and section 22(3)(b) of the Australian Consumer Law and Fair Trading Act 2012.

Recreational activities, means your participation in a sporting activity or a similar leisure time pursuit or your participation in any other activity that involves significant degree of physical exertion or physical risk and is undertaken for the purposes of recreation, enjoyment or leisure.

Without limiting the paragraph above and any other terms which are implied into this Agreement, or by statute in relation to the supply of services which cannot be excluded or limited, we ensure that the services we provide are provided to you with due care and skill, are fit for the purposes for which they are commonly bought as is reasonable to expect in the circumstances, will correspond in the nature and quality with the services demonstrated to you, and are free from defect rendering them unfit for purposes for which our services are commonly acquired. Unless we have breached this obligations we will not be liable for any death, injury, loss, liability or damage that you may incur as a result of the services provided by us to you.

21. Responsibility for Damage caused by you

You are solely responsible for any damage which you may cause to Crunch Fitness, its facilities, services, products or equipment, if such damage is caused by your willful act and / or negligence.

22. Your Health

Exercising and using club facilities may involve risk of injury and you exercise and use the Crunch Fitness club at your own risk. You agree to disclose to us all relevant personal health and fitness information both prior to and during engagement in any exercise program, service or facility we provide to you, as part of your membership. Please monitor your physical condition at all times and exercise to a level that is appropriate given your knowledge of your health and any medical advice you have obtained. You further warrant and represent that you will advise Crunch of any material changes to your health whilst a member and not use Crunch Fitness or any of our facilities, services or products whilst you are suffering from any infections or contagious illness, disease or other ailment or whilst you are suffering from any physical ailment such as open cuts, or sores, or minor infections where there is a risk, however small, to other members and guests. We reserve the right to refuse entry or terminate memberships based on health reasons for the safety of our members.

23. Contractors

Contractors and franchisees may provide services at Crunch Fitness. Fees for such services are paid directly to the contractors and franchisees (these may include, but are not limited to Personal Trainers and Instructors).

We take no responsibility for the services provided by and fees paid to these contractors and franchisees. Any claim which you might have as a result of an act or failure to act by a Crunch Fitness contractor or franchisee (whether or not payment has been made to them). You hereby agree not to hold us liable and you agree to indemnify us and keep us indemnified for any claims suffered by you as a result of negligence by a contractor or franchisee.

24. General Club Use

  1. Dress Code – Fully enclosed, clean sports shoes must be worn in all public (non-studio) areas of Crunch Fitness and during workouts for safety reasons. Appropriate workout clothes should be worn at all times. You are required to wear a singlet or t-shirt at all
  2. Towels and Cleanliness – Towels must be used when participating in classes and when exercising on gym equipment to maintain hygiene and safety standards. All equipment used (including bags and mats) must be wiped down with a spray bottle and towel after
  3. Lockers – Lockers are available and located in Crunch. Please look after your personal items, Crunch employees, or contractors, are not responsible for any loss of personal property. Lockers provided are not security devices and you must supply your own All belongings must be removed from the lockers prior to close of club daily or they will be removed and Crunch Fitness does not take responsibility for loss, damage, or theft of your belongings.
  4. Gym Floor – To prevent trip hazards, no bags are to be brought to the gym floor or studios, and weights are to be put away correctly after

25. Interruption of Services

As a result of repair, maintenance, public holiday, or special occasions, Crunch may be required to restrict the use or temporarily close or halt Crunch club activity from time to time. There will be no reduction, suspension, abatement, or apportionment of membership fees or other charges during such time when the above-mentioned occurs. Crunch hours of operation may be modified from time to time without prior notice to you. Crunch Fitness reserves the right to change the facility from time to time, to eliminate or add facilities and services, and to change the type or quantity of equipment and services. Crunch Fitness may from time to time reserve the use of its facilities for special events, competitions and private functions.

26. Schedule and Equipment

Crunch Fitness reserves the right to update, move and/or alter the facilities, equipment and modify the Group Fitness group exercise schedule.

27. Change of Details

You must keep us promptly informed of any changes of address, phone contact numbers, email address, bank account and credit card details for payment and any other personal information that is relevant to your membership with us.

28. Child Minding Services

If Child Minding Services are offered at the club, parents/guardians must sign the appropriate sign-in sheet and agree to the Terms and Conditions of Child Minding Services at Crunch. Additional fees may be charged.

29. Privacy Statement and Acknowledgement

We take the privacy of our members seriously. We collect personal information from you to provide you with our services, to administer your membership and for other purposes as described in our Privacy Policy. We will only use, disclose or deal with such information in accordance with our Privacy Policy. A full copy of our Privacy Policy is shown on our website https://www.crunch.com.au/privacy-policy/.

30. Governing Law

These Terms and Conditions are governed by, and you agree to submit to the laws applicable in the state or territory of your Home Club.

31. Variation

We may, subject to your rights in clause 11, alter these Terms and Conditions or the Rules at any time upon 30 days written notice, including email, SMS massage or posting it on our website.

All use of Crunch Fitness facilities, services and products after the date specified in such notice will be subject to such altered Terms and Conditions or Rules and you will have been deemed to accept these variations.

32. Severability

If any part of this Agreement is or becomes illegal, void or unenforceable, this does not invalidate the rest of this Agreement.

Special Rates and Current Offers

EMS & Defence Force

As a Thank You for your service, we’ve got a special rate available if you are part of the Police, Ambulance, Fire or Defence Force. Come see us in club for more information!

Hydro Massage

Hydro Massage is available at selected Crunch Clubs which are Alexandria and Dee Why (NSW) and Mentone, Highpoint, Springvale, Epping and Hoppers Crossing (VIC).

Crunch Kidsbox Terms and Conditions

Upon application:

You will need to provide Crunch Fitness with the following;

  • A copy of your child’s immunization status
  • If a child is not vaccinated against an immunizable condition, we ask they do not attend KidsBox in the case of an outbreak.

General Information

Our child-minding facilities at Crunch Fitness provide parents the necessary time and flexibility to utilise all services that Crunch Fitness Australia has to offer. Our supervised child-minding “KidsBox” area allows children to enjoy their time in a fun and safe environment. Child minding is available for children 6 months -13 years in line with the times outlined on the schedule. Bookings are limited and essential.

Child Minding Fees

Kidsbox sessions are purchasable in prepaid Packs. Please see reception for more details.

Kidsbox Conditions of Enrolment

Child minding is available to children of Crunch Fitness only during the hours advertised on the current Group Fitness Timetable – times are subject to change. Children will only be allowed into Kid’s Box/Youth classes if booked prior via the booking system

There is a 1.5 hour limit which must be strictly adhered to or penalties will apply. The ratio of carers to children is 1:12 – with a maximum of three (3) children under the age of 18 months permitted to be booked into a session. Parent/Guardian is to ensure that they fill out a child minding application form for each child wishing to be booked into care and given to the minder on the child’s first visit.

Booking Procedures

Child minding is booked on a ‘first come, first served basis’ as numbers are limited. If a child is not booked in, they will be required to return to the main Crunch Fitness Reception to book in prior to attending. Booking can be done at Crunch Fitness Main Reception – either in person or via the phone.

KidsBox child minding may only be pre-booked up to one (1) business day in advance. Members may only book their own children into KidsBox. The KidsBox staff members are responsible for the booking register during shift. If your child is attending KidsBox after their class, please ensure you book them in on the register prior to the commencement of class.

Cancelling a Booking

Parent/s must give at least two (2) hours-notice if wishing to cancel a KidsBox booking for their child(ren). If you cannot provide at least two (2) hours-notice you will incur a $5.00 fee, payable on your next visit.

If a child falls sick within two (2) hours of their booking, a doctor’s certificate must be provided to avoid the $5.00 fee being applied.

Arriving and Departing Kidsbox

Parents/Guardians must register child and pay the fee at reception, where reception staff will issue the parent/guardian with a receipt. Parents/Guardians must then take their child to the KidsBox area and provide the KidsBox staff with the receipt, and their name will be checked off the booking list by the KidsBox staff member. Parents/guardians must strictly adhere to the advertised KidsBox child minding hours; no entry will be granted outside these hours.

All children must be signed in by their parent/guardian on arrival to the child minding room and signed out when departing via the register. Please ensure you fill in all details requested on the form.

When arriving and leaving KidsBox, please ensure you inform the staff. Due to safety, do not take your children from the room without letting staff know and without signing the register. Failure to obey these rules may result in banning your child from the KidsBox in future.

Children will only be able to depart with the parent whom signed them in on arrival, unless prior arrangements have been made in writing. Parents are not permitted to leave the Club whilst their child/ren are in child minding. We ask that all parents/guardians are respectful and only come into the KidsBox when you drop off or pick up your child. Please do not stay in the KidsBox for the duration of your child’s visit.

Medication, Food, Toilet, and Additional care

Please note that we did not permit personal toys or food in the KidsBox so please ensure your child has eaten if necessary prior to attending. Please ensure that you have taken your child to the bathroom prior to checking them into the KidsBox.

If your child is in nappies please ensure you bring a spare nappy in case they require changing.

If your child is on medication, please ensure that you have filled out all the medical details on this enrolment form and please note that required medication must at all times be administered by parents/guardians only.

Crunch Fitness KidsBox staff will not administer medication to children and will contact parents/guardians in case of emergency. KidsBox staff have the right to refuse any child who is sick or appears to have any illness that may be transferred to other children or staff.

Symptoms of an illness that may lead to a child being sent away include;

  • A heavy cold (mucus or consistent/heavy coughing)
  • Diarrhoea in the previous 24 hours
  • Vomiting in the previous 24 hours
  • A rash or open wound
  • Any infectious disease
  • A high temperature

In case of an accident, the parent/guardian will be notified as soon as possible. Further medical assistance will be sought by Crunch Fitness staff if deemed necessary. NB: Ambulance fees / medical fees will be the responsibility of the parent/guardian of the child.

How to Stay on Track When You Don’t Feel Like It

Set Realistic Goals and Consistently Track Them

It probably won’t surprise you to hear that there is a rush of new gym members every January. People binge over Christmas then decide this is the year they will make a change. They hit the gym hard for a few weeks then drop off because life kicks back into gear and they are finding it hard to keep up with everything.

To avoid the disappointment of not meeting your resolution to get fit and stay that way, set yourself some long-term and short-term goals. The long-term goals state what you want to achieve by the end of a specified period, let’s say a year. The short-term goals are your stepping stones into reaching your long-term goals. You can try to reach these goals every three months or so.

To motivate yourself to reach your goals, consider writing your own personal commitment contract. A commitment contract usually includes the following:

  • Short and long-term goals
  • Regular workout schedule
  • Consequences of not reaching the goals (e.g. no weight loss, clothes which are too tight)
  • Reasons why you want to reach your goals / key motivators
  • Target dates for each goal

If you think a personal commitment contract will help you, build on it by keeping track of your goals in an app or diary. It is ok to make small adjustments to these goals and give yourself some flexibility, so long as you have forward progress.

Create a Reward System

Hard work deserves reward, right? Just perhaps not the entire chocolate cake!

Your reward system does not have to be extravagant. It can be as simple as buying a new shirt or getting a massage after you have worked out for five days straight. With a reward system, you’ll look forward to crossing things off your task list.

We all have our ‘down’ days, where we just don’t feel like hitting the gym. However, often the hardest thing is simply getting out of bed. Remind yourself that the sooner you get going, the sooner you’ll be feeling that post-workout ‘high’. And it really is worth it to feel better about yourself and stay on top of your health.

See you at the gym!

5 Benefits of Working Out with a Friend

We know the saying goes less is more, but let’s be honest. Sometimes two is just plain better than one. When it comes to working out, having a friend along for the ride – or lift – can be beneficial.

Fewer skipped workouts
Scheduling a gym session with a friend helps hold you accountable for getting your workout in. Meeting someone at the gym not only motivates you to show up, but to work hard as well.

Push yourself further
Exercising with another person pushes you to do your workout and do it to the best of your ability. Another bonus – if you work out with a friend who is stronger or faster than you, you’ll be more likely to test your own limits.

Try new exercises
Hitting the gym with a friend is the perfect time to try a new exercise such as strength training or lifting heavier weights. When trying something new, your friend will provide a confidence boost and can also serve as a spotter if you need one.

Work out longer
Time flies when you’re having fun… or at least when you are distracted. Having someone to chat with between sets let’s you focus on something other than just your workout making the time go by faster.

Recover together
There’s nothing worse than undoing all your hard work at the gym with unhealthy foods. A friend who’s worked up a sweat with you is likely to want to join you for a healthy post-exercise meal or snack.

Find a workout buddy

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