Get Fit Slowly

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It was “lower body day” at the gym this morning. Methodically, I worked my way through the major muscle groups:

• Quad: Leg extensions (from 12×50 to 6×80, with a peak at 12×70) and leg press (12×180)
• Hamstrings: Lying leg curls (from 12×40 to 6×80, with a peak at 12×50) and straight-leg deadlifts (12×25)
• Calves: Seated calf raises (from 12×45 to 6×75, with a peak at 12×55) and one-leg calf raise (12×20)
• Abs: Abdominal Nautilus (from 12×60 to 6×90, with a peak at 12×70) and, well, I was interrupted.

I was working on my abs when the gym manager came up to chat. He’s seen me around for the past four weeks, but has never said anything until today. He was working with a group on the Nautilus equipment when he approached me. I thought he was going to tell me to go away so his group could continue.

“How’s your workout going for you?” he asked.

“Good,” I said.

“I see you around here all the time,” he said. “You’re one of the few who’s doing things right.”

“I am?” I said. Though I often tote my Body for Life book around with me (so I can look at the pictures and read the exercise descriptions), I always feel like I’m getting the motions wrong.

“Yeah, you are,” the manager said. “You’re using light weights when you need to. You’re taking it slow. You have good form.”

“Thanks,” I said. “That’s good to hear.”

The manager nodded. “I like to let people know when they’re doing things right,” he said. “I spend a lot of time pointing out flaws, so I like to point out good things, too.”

“Thanks,” I said.

“I know that Body for Life book inside and out,” he said. I was a startled — I didn’t have the book with me this morning. He’s observant. “If you ever need any advice, let me know. I charge a lot for personal training, but I don’t mind working with you one-on-one if I have time.”

“Thanks,” I said. The manager returned to his group.

I finished my set at the abdominal Nautilus machine, and then went to wait in line for what I call the “torso twister”. (I’m not sure that’s its actual name.) The manager came up to me again. “Let me show you another ab exercise,” he said. He led me onto the aerobics floor, plopped down a couple of mats, and indicated that I should lie down.

“Bend your legs at 90 degrees and put your feet lightly on the wall,” he said. “Good. Now focus on the ceiling. Good. Now flex those abs. Don’t lead with your head. Don’t flex the hips. Just the abs. Practice that. I think you’ll find it’s a good alternative.”

“Thanks,” I said. “I really have problems with the ab workouts. My belly gets in the way.” I patted my belly for emphasis. “And I hurt my neck. Sometimes I can’t breathe.”

“Yeah,” said the manager. “You’re leading with your neck. A lot of people do. You want to focus on the abs and try to keep your neck and head still. Keep practicing.”

“I will,” I said. “I will.”

The great thing about this interaction is that I thrive on positive feedback. Sure, negative feedback sometimes gets my ass in gear, but in the day-to-day world, positive feedback is what motivates me. The manager’s approach was perfect, and will keep me jazzed about my workouts for weeks to come.