If you’ve decided to ask a friend or spouse to be a workout buddy, I recommend creating ground rules in regard to attendance of workouts, goals of training, acceptable chattiness levels, and costs involved. This will help to start off your plans on the right foot, and to ensure long-term success for your mutual fitness goals.
If any issues such as no-shows, gossiping, lack of serious effort, or whining pop-up, address them directly and quickly. It may be a simple misunderstanding, or the person you originally picked may not be a compatible partner for your goals. Try someone else, or ask for a recommendation from a trainer or highly motivated workout friend. But, keep trying!
Friday 10/29/10 Workout Diary-
Recumbent Bike, 30 minutes
Friday 10/29/10- Food Diary:
Breakfast-
1/2 cup egg whites, 1/8 cup brocolli, 1 cup spinach (70 cal)
1 weight watchers whole wheat english muffin, 1 tbls Polander all fruit (110 cal)
A.M. Snack-
1 cup pasturized egg whites,1/2 scoop whey protein shake mix (195 cal)
Lunch-
2 tbls hummus, 1 whole wheat , low carb tortilla, 6 asparagus, 5 crunchy pea pods (270 cal)
1/3 cup chopped tomatoes (20 cal)
P.M. Snack-
salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 1 tbls sunflower seeds,2 quarters- artichokes (75 cal)
Dinner- halloween party
salad with vegetables and a small grilled chicken breast (? cal)
Dessert-
3 large cookies, and a half of a hot chocolate ( cal- LOTS)
TOTAL CALORIES- not horrible...but not great
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