A health newsletter for
adults over 60 who want to live fully, stay engaged in life, and continue doing what they love! |
Want to Make Exercise Easier? Find a Workout Partner!We all know that exercise is good for us — but the real
challenge isn’t starting. It’s sticking with it. For older adults, that consistency matters more than anything else. Research has shown that even short breaks from exercise can undo weeks of progress. A 2022 meta-analysis from Sports Medicine found that older adults who stopped resistance training experienced a significant loss of muscle size and strength during detraining periods (McKendry et al., 2022, PubMed ID 36360927). Another review in Physiology Journal confirmed that strength and
hypertrophy decline quickly once training stops, with measurable decreases after just a few weeks (Tsitkanou et al., 2023, MDPI 2813-0413/1/1/1). A 2025 study in BMC Geriatrics showed that after only two weeks without exercise, older adults lost noticeable lower-limb strength and stability (Li et al., 2025, BMC Geriatrics
25:05970). The takeaway is simple: gains are fragile, but consistency protects them. The Secret Ingredient: AccountabilityMost people don’t stop exercising because they stop caring — they stop because they lose connection.
Having a partner changes everything.
- In one classic study, adults who joined a fitness program with their spouse had far better 12-month adherence than those who joined alone (Journal of Behavioral Medicine, 1996, PubMed ID 8775648).
- Another study found that older married couples who exercised together maintained higher walking and strength activity levels long after the program ended
(Ducharme et al., 2018, BMC Geriatrics 18:55).
- Group programs show the same pattern — participation rates stay near 70 % when social support is built in (Estabrooks et al., 2016, Preventive Medicine 91:152–159).
- Even college-aged women in a “buddy system” reported better adherence,
confidence, and overall health (Nasser et al., 2019, International Journal of Research in Exercise Physiology).
In short: most people don’t stay consistent because of willpower — they stay consistent because someone else is counting on
them. Why Workout Partners WorkResearchers call this supportive accountability — the blend of encouragement and expectation that keeps us showing up.
A review in Journal of Medical Internet Research describes it as the key element that makes health behavior change programs work long-term (Mohr et al., 2015, JMIR 17(5):e127).
When someone exercises with us, or even checks in, our motivation rises, our effort increases, and we build habits that last.
The Köhler motivation effect — where individuals work harder in a team setting — has even been proven in fitness contexts (Feltz et al., 2019, Frontiers in Psychology 10:512).
Bringing That Science HomeThat’s the foundation of our new StrongWON at Home
program — designed to bring professional exercise programming, accountability, and partnership into the homes of older adults. We’re proud to launch this locally with HomeWatch CareGivers of Colorado
Springs, led by John and Eloise Hastings — two leaders who believe that care should not only protect safety, but also build strength, balance, and independence. Together, we’re integrating exercise directly into client care plans — giving caregivers the tools and support to become daily workout partners, connected through our brand new, easy-to-use StrongWON app to ensure consistency,
communication, and progress. It’s not just care — it’s care that creates change. A Broader InvitationWhether it’s a friend, spouse, or caregiver, the message is clear — we’re better together.
If you’ve been struggling to stay consistent, find someone to move with you. Check in, share progress, and make
accountability part of your plan.
Partnership builds consistency, and consistency builds results — in strength, confidence, and life. |
Find a partner and keep moving that brain and body this week!! Kristen Nielsen |
Start Your Freedom JourneyWant to strengthen your body, sharpen
your brain, and improve your balance?
Togetherwon offers personalized, in-home fitness training tailored to your unique needs.
Call today to schedule your FREE introductory session! |
Roasted Sweet Potato & Apple Harvest BowlWhen it feels like Fall outside, this healthy recipe is hard to beat! Serves: 2–3
Prep
time: 10 minutes
Cook time: 25 minutes Ingredients- 2 medium sweet potatoes, cubed
- 1 apple (Honeycrisp or Fuji), diced
- 1 cup Brussels sprouts, halved
- 1 small red onion, sliced
- 2 tbsp olive oil
- 1 tsp cinnamon
- ½ tsp smoked paprika (optional)
- Salt & pepper to taste
- 1 cup cooked quinoa or farro
- ¼ cup chopped pecans or walnuts
- 2 tbsp crumbled goat cheese
(optional)
- Drizzle of balsamic glaze or apple cider vinegar
Directions- Preheat oven to 400°F (200°C).
- Toss sweet potatoes, apple, Brussels sprouts, and onion with olive oil, cinnamon, paprika, salt, and pepper.
- Spread evenly on a baking sheet and roast for 20–25 minutes, stirring once halfway through.
- Serve over warm quinoa or farro.
- Top with nuts, goat cheese, and a drizzle of balsamic
glaze.
Why it’s great- Sweet potatoes provide beta-carotene and steady energy.
- Apples add antioxidants and natural sweetness.
- Brussels sprouts & quinoa deliver fiber and plant-based protein.
- Healthy fats from olive oil and nuts support brain and joint health.
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Let’s Take Your Game to the Next Level.
Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.
As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions. |
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