One Smart Gift

Gift giving is so easy, too easy. The gift you cannot give to your loved ones this season is fitness. They don't sell it at Walmart or Macy's. Even though it is a priceless gift, you still cannot find it in the luxury items of the Neiman Marcus catalog.

There is a colossal push this time of year for people to buy gifts: Cyber- Monday, Black Friday and Gray Thanksgiving. It seems that everyone, everywhere is trying to sell you something during this time of year. Pre-Black Friday sales started the day after Halloween. Some retailers dared to start hawking their wares in September. Did anyone see the how early the commercials for the Radio City Spectacular started? They began their push in September (I have seen and enjoyed The Spectacular but Christmas in September? Really?). The earliest Christmas commercial I have ever seen was an August Christmas commercial for a cruise line advertising their Christmas week deal. I can almost forgive that with a nod to those who love to plan for a trip.

As a personal trainer, the biggest excuse I run into is: I don't have time to workout. These are some of the same people who will get up at 4:00 am on Black Friday and run out to the mall to shop for “Great Deals”. Or they completely sabotage their Thanksgiving Day by heading out to whichever store opens first.

After the gifts are unwrapped and the parties are over, then the barrage of ads for prepackaged diets begin from the likes of Jenny Craig, Weight Watchers and Nutri-System. Juice cleanses and diet books will be peddled on the talk show circuit. The shopping sites will be pitching their latest and greatest exercise size equipment. These miracle devices promise to shrink inches off your waist, legs and arms with little to no effort. Gyms will be putting out their best deals (waive the initiation fee! no money down! bring a friend!). If you look around, most of them have already started the big New Year's resolution push. If you have not heard, December is the new January.

You will see the commercials and feel inspired (marketers are very good at their jobs). You will buy into the latest diet plan, exercise trend or gadget for about a month, then, into the container of banishment (bookshelf, drawer or closet, you decide) it goes.

Be aware, failure is exactly what your weight loss vendor wants from you. 100 million dieters will spend approximately $20 million this year on weight loss, including diet books, diet drugs and weight loss surgeries (abcnews.com). The average amount of money that goes to waste at the gym is $39 a month, and 67 percent of people with gym memberships never use them (staticbrain.com). It’s a vicious cycle and vendors count on it. They want you to believe you can gift fitness.

Fitness cannot be bought or given. It can only be achieved. Friends and family can encourage you through the process but the only way to obtain it is to actually do the work. I would love to be able to gift some of my less fit friends & family members a box of fitness (I would love it to be in a box with a pretty red bow. Or would it be better in a kit?). The sad truth is I can’t. I can only provide the opportunity, the knowledge and the atmosphere of support and encouragement.

The Gift You Can Give

Fitness doesn't come in a box with a pretty red bow. It would be so much easier if it did. Then everyone would have "one" (I also believe it would be dry-clean only). Fitness comes through performing fitness activities consistently.

January may very well be the perfect time to get started on a new fitness/diet regime (let’s not confuse thinness with fitness). Gym membership prices are down. Almost every health club and studio are offering discounts and enticing new people in the door. There are offers everywhere and the masses are headed to the closest or most trendy fitness facility (much to the chagrin of regular gym goers). When you hear about everyone in the office heading to the gym or starting with a new trainer, it encourages you (or shames you) to do something yourself.

Take this opportunity to change the way you have done it in the past and give yourself a different gift this year (after all, 37% of shoppers are out shopping for themselves this holiday season anyway (NBC.com)

Most New Year's resolutions start with something like:" I am going to lose weight this year" or " I am going to eat less" or maybe "get fit", "drink less" and/or "eat healthy".

It's time to change the cycle and give yourself (or loved ones) a better gift by clearly defining those New Year’s resolutions. S.M.A.R.T. goals don't just apply to business standards they work for your own personal goals as well.

ü  Specific

ü  Measurable

ü  Attainable

ü  Relevant

ü  Time- bound

Instead of "get fit": try “I want to run a 5K in 30 minutes by the end of March”. This is specific, measurable, attainable and its relevant if you have never run or if you are a much slower runner currently. Throwing around willy-nilly goals you are less likely to reach them. By laying out a plan you a much better chance of success then saying "get fit". You can work with your trainer (or call me if you need one) to help you better define a SMART goal for you and your fitness level.

We can break those SMART goals down even further to increase your chance of success.  Once we have the big picture goal defined, a plan can be created. For example, if the goal is to run a 5K in 30 minutes by the end of March, we can break it down into increments of monthly, weekly and, ideally, daily activities. I know it sounds a bit tedious but your trainer can do this for you.  Backing yourself into your goals help big milestones become much more attainable and manageable.  You can start very simply with this example.

·         Week 1: run 3 days at 13 minutes per mile for 30 minutes outdoors (40 minutes on a    treadmill)

·         Week two: run 3 days. One at 12:30 minutes per  mile for one run and two at 13 minutes per mile for 30 minutes outdoors (40 minutes on a treadmill). Strength train one day with run- specific exercises.  

Of course everything depends on your current fitness level and experience. I hope you can see where this is going (this is not an actual exercise prescription). By breaking them down into even smaller goals, you stand a better chance of success

The choices you make during the course of the year leading up to those goals will improve your fitness a little bit at a time. Before you know it, you will be moving better, breathing easier and probably meet some new people along the way that are similarly goal oriented. I wish we could take a "fitness selfie". Unfortunately, fitness and thinness are not the same thing so it would be impossible to take a picture of how you feel, breath and move after you achieve your goals.

It Won't Be Easy

Our society is so eager to be something right now whether it is to be wealthy, educated or fit. Clothing and electronics satisfy the immediate gratification requirement quite well. I can go to the store and be awesome with the latest iPhone. I can shop at any store and purchase any of the best brands, the newest looks or the must haves gadgets. I cannot go to the store and pick out my fitness level.

How awesome would it be to go to The Sports Authority and buy "the swimmer's body" or the "yoga instructor physique" (I clearly live a rich fantasy life)?

Getting fit can be a long process depending on your current fitness level. Understand that you cannot reach a fitness goal in just a week or two. Most fitness goals have more realistic goal of three months and that is dependent upon the goals you have chosen and your current fitness level. Marathon training could take a bit longer.

Give the gift of fitness to yourself by clearly defining your personal fitness goals. You must also know how you operate. You may need to recruit a friend for motivation. If moving on the elliptical for hours on end sounds boring, take different classes at your gym every week. Mix it up and keep it interesting. Hire a trainer and tell them your likes and dislikes so he or she can make sure your routine is not routine.

Give yourself the gift of fitness goals. You can achieve those.

Dress for Fitness Success

I thought I would lighten things up a little bit ahead of the holiday week and talk about fashion in fitness. Of course I will offer my opinion about the demise of the American wardrobe.

When I first learned to play golf (sound familiar? It’s a different entry I swear), I had to rummage through my wardrobe to find a collared shirt. Other than a button down dress shirt, I don't own a classic Polo shirt. Not preppy in the least. In case you did not know and have never played golf before, most courses require collared shirts for all players. Women can get away with a mandarin collar. Pants should be long pants or shorts that are not jeans. The same is true for women although women can wear a sports skirt. Shoes are important here as well. Soft spikes on the bottom of golfer's shoes allow for stabilization when the player swings. Of course sneakers are fine but the spikes serve a purpose.

When you head to work, wherever that may be, there is a dress requirement. Some people wear uniforms, others wear suits and others business casual. Regardless of where you work, there is some identifying uniformity to what everyone is wearing. Although the rules of dress may seem arbitrary to some people, there is usually a good reason. The powers came to decide what their employees look like on the on the job for a purpose. I worked at company that forced women to wear panty hose on even the hottest days of the year (I know my Curly Girls will have something to say about that). The company even went so far as to require women to wear a jacket with pants (twin sets be damned!). I actually don't think there was any good reason for pantyhose other than the partner’s sadism. Yet I digress.

If you are already in the throes of a fitness regime or just getting started, there is a dress code to what you should wear to make your work out successful.

Let's begin with the beginner.

The fundamentals:

A sports bra designated for your sport. Gentlemen, you can skip to the next section.

I don’t want to say that you need a specialized bra for spin class, one for yoga then for running, but I am.

You need to look at the intensity of the sport and choose appropriately. During running or other high-impact sports, in order to prevent pain, tissue damage, back strain and stretch marks a sports bra designed for high impact sports would be ideal. Women of all sizes need the support. Just because you are not in competition with the Dolly Parton's of this world doesn't mean you don't need the support. In lower impact sport like yoga, you can certainly get away with less support. You should skip the built-in shelf bras, they just don't cut it. If you are unsure what to wear for you exercise class/sport, there are good stores like Paragon that have an extensive sports bra section with a knowledgeable staff. I know it’s difficult to part the $80 for a sports bra but, if protects your valuable assets, isn't it worth it? I have seen women running in the park without proper support or an ill-fitting bra and I feel for them and feel compelled to tell them. Hopefully you know who you are and are reading this blog.

Socks & Underwear

I believe that underwear for a workout is a personal choice and depends on the sport. If you participating in a sport like cycling where the shorts are wicking and rather tight, maybe forgo sports underwear. If you are at the gym lifting and wearing shorts that don't have a built-in underwear please do us all a favor and wear a pair.

Socks, on the other hand, are essential. During the run leg of the triathlon last year, my socks were drenched from the rain during the bike ride. So wet in fact, I could feel the puddles in my cycling shoes during my ride. I decided to ditch the socks. Initially it felt great. By mile 3, I realized what a mistake it was. I could feel the blisters form and then feel them burst during the last 3.1 miles. I could not wear shoes for a week afterwards.

Socks protect your feet inside your shoes while running and cycling. There other exercise classes that utilize socks with grips on the bottom to prevent slipping like in Barre or Pilates. Don't forgo the socks.

SHOES

This is one of my favorite subjects. There are shoes for every sport. Personally, I have at least two pair of running shoes, a pair indoor cycling, outdoor cycling shoes and shoes to go to the gym. They are all designed for specific reasons and sports: cleats for stability in golf, clips on bottoms for cycling, extra support for high-impact in running shoes, flippers for swimming. These are very sport specific. If you are looking to get started in a fitness regime, please don't go out and buy the most expensive shoes because you think they are the best. Do a little homework to find out what kind of support you will need in the shoe. You will definitely want a pair of very comfortable shoes with significant support for distance running but maybe not so much support for you next cross-fit class. A good sports store (have I mentioned Paragon) can help you find a reasonably priced pair of shoes designated for the activity you choose.

Once the basics are covered we can move onto more specifics. Clearly, you need a bathing suit to swim. But what about running, cycling, Pilates, weight-lifting? If you are going to take a sport in earnest, it pays to purchase those specific clothes.

Cycling shorts come with padding in them to provide a little more comfort on a distance ride. Cyclists tend to also carry quite a bit of gear like spare tires, bike pumps and fuel. The jerseys they wear have extra pockets to accommodate the extra stuff.

Runners tend to need less gear. Other than a really good pair of running shoes, you will want a comfortable pair of shorts and shirt (long or short sleeve) maybe a hat as well. I have never really needed any more than a single pocket to carry my Chapstick in my running shorts. Pilates and weight-lifting have much less specific requirements. A Pair of shorts or pants that you can move in and that will not constrict your movements will do. Choose clothes that flatter rather than the old over-sized T-shirt.

Whichever exercise you choose, if you are going to be sweating a great deal, you will want to invest in some technical clothing. Technical or wicking clothing help pull the sweat away from your body and move it to the surface which allows it to evaporate, keeping you warmer. If you have ever ran in a cotton shirt that has been completely saturated in sweat, you know the chills followed. There are so many brands, styles and so many price points to choose from. You just need to decide on the color and style for you.

I am a huge advocate of sports clothing. Not only because of the technical and sport specific uses but because, when I put on a new pair of running shorts or a new cycling jersey, I feel like an athlete. I also tend to choose colors that I like and that are flattering to my body. No different than choosing an outfit to go out to dinner or out to party on the weekend. When I head out to exercise, I am seen by people and I want to give the best impression possible. I don't want to stand around soaking wet with sweat in an over-sized cotton T-shirt hanging down to my knees. (If you think you are hiding something, you are wrong BTW.) If you dress yourself to go exercise like you would dress yourself for any other occasion, your whole mind set changes. If you look cute, you may want to put those clothes on and head to the gym to show them off.

One caveat here: if you think you look good in your workout clothes, go workout. DO NOT wear them outside the gym (aside from getting there). Your yoga pants are for yoga. Just because they are black and comfy doesn't mean that you should be wearing them to conduct your life. You wouldn't wear your bathing suit to the grocery store would you? Of course not. After your workout, take shower, put on a proper pair of pants or skirt or dress, go about your day.

You should be dressing for fitness success just like you dress for office success. You don't have to spend a great deal of money to find good exercise clothes. Although I do love Lulu, have you checked out Fabletics? These days it seems that every retailer has a line you should be able to find something in your budget that will motivate you out the door. Look fabulous

And Then Winter Happened

I learned to play golf for the second time about 5 years ago.  The first summer The Husband and I played, we played every other weekend.  We went all in including clubs and a golf membership. I was getting pretty “OK” with my game. We were the next Tiger Woods and Michelle Wei. 

And then winter happened!

Although I had lost some technique over the winter, I remembered what to do. Every other weekend became once every 2-3 weeks due to whatever it was that got it the way of us getting to a course. My game suffered.

Another winter happened.

Triathlon training began.  Golf? What's that? Needless to say my game has suffered. When I did get out on the course, I was frustrated because I used to be pretty “OK”. Now I hit at least one good shot every hole. Inevitably there is the hacker hole that makes me want to break the club over my knee or toss it into the water hazard. Now, I don't even bother to keep score, I just go out for fun.

My story is not unique. Its' actually pretty common. I am not just talking about golf. I am talking about pretty much everything health & fitness related.  Every diet published out there works. Every fitness plan and exercise printed and taught works. The reason they stop working is because you stop doing them.

Had you actually stuck to the diet you started six weeks ago, you could have been down 6-12 lbs. by now. If you had continued on that exercise plan you started in January, you would not be planning your new routine/trainer/diet for the upcoming New Year. You would be in maintenance mode.

There was a time in your life where you were in "the best shape of your life". You think back upon it fondly. You remember how good you felt. Yet you still have not gone to the gym this week like you promised yourself you would.

You get into the gym now and again:

Scenario #1:  You go and it’s harder than you remember. You get sore the next day (that is actually what is supposed to happen, it’s called DOMS, Delayed Onset Muscle Soreness). You give yourself a day to recover maybe two. By the time Thursday rolls around you are more focused on what will be happening over the weekend than going to the gym. The weekend rolls around, stay up too late, drink/eat too much. Done! No gym. Guilt kicks back in on Monday and off you go again to start the whole cycle again.

Scenario #2: On Sunday you promise yourself you will be good this week. The gym gear is packed. You head out to work Monday morning. You get a call from your boss about a new meeting planned for 4:00pm. That's it, no workout tonight!  As a rule you don't work out on Tuesday. Best of intentions on Wednesday but you broke a heel/stubbed your toe/chipped a tooth (you get the idea). Now, taking care of … is taking over your workout slot. By now the week is shot. Mentally, you are done, with the promise that you will start again next week.  Sound familiar?

I am sorry to say, the minute you stop working out, your muscles stop growing. Not to say that you will immediately turn to mush in 24 hours of not working out. We know this is not exactly true. You are still using those muscles to walk to the train, to climb stairs and everyday use. However that nice tone look you have been striving, does start to disappear rather quickly. It takes as little as two weeks and depending on your level of fitness, your physique could last as long as one year. Age and gender also play key roles in how quickly or slowly muscles start to deteriorate. Fortunately, muscle has memory. Those movements that you learned so long ago, will be easier for you to pick up again once you start training. The soreness will still be there but, with consistency, it won't last long.

Remember it take about 4 weeks for your body to make muscle adaptations. Consistent training over the next 4 weeks should show some improvement. The best results will come from a steady routine 1-2 strength workouts/week for 90 days.

As far as cardiovascular conditioning is concerned, after just 12 days of non-aerobic activity, you can lose as much as 18% of your cardio fitness.  The rate of which you lose this all determined by your fitness base. The more fit you are when you stop, the slower the decent. The less fit you are the faster you will lose it. 

This does not mean if you are a conditioned person and feel like you need a break you must keep working out. You can take up to two weeks off without losing too much general fitness. In order to earn the time off, you need to get there first (like accruing vacation days).

The key to all of these elements is to stay consistent with your workout routines. There will be days when you just don't feel like it.  Go anyway. Make it a light day but do something. Every piece of work that you do adds up to your overall fitness. 

There is something you should miss on the day you skip a workout. It is how good exercise makes you feel.  Is there anything better than the way feel after a great workout or any workout for that matter? The endorphins soar and take away all the stress, aggravation and worry of the day. The one hour you spend on yourself to me is like a little mental vacation.  During my workouts, I try to focus on the workout. I do listen to the music too and sometimes an impromptu dance party erupts on the gym floor (much to everyone's amusement). I don’t care, that hour is about me.

If you are having difficulty staying consistent, make a plan.  It does not have to be an elaborate plan. Whip out your calendar, take a look, where do you have a half hour every day? It can be at different times of the day. Monday, it may be at 5:00am and on Tuesday it may not be until 7:00pm. Figure out what you can do in that time.  You don't necessarily need to go to the gym. Do pushups and crunches on the floor in your bedroom (5 minutes) before you get in the shower? When you walk the dog, jog it instead of walking?

If you are determined to be good and to really get into better shape, pull out that calendar again. Make an appointment with yourself. Schedule it! It is as important for you to get that workout done as it is to get to the shoe maker to get that heel fixed or to the dentist to get that tooth fixed.  Remember that once you start, it’s the little goals every day that make you successful. Still having difficulty? Call a friend.   Having someone waiting on you, even if it’s out guilt, can help propel you to your workout.

The Husband always says, “If you fail to plan, you are planning to fail” [Editor’s Note: I never say that], which I believe he stole from Benjamin Franklin [Editor’s Note: He did say that].  If you are not mapping out your week in terms of workouts, knowing you are inconsistent to begin with, you won't get them in.  Putting it on calendar and recruiting a friend (or even getting a trainer) to get you there every day is a solid plan that can help you stay the course to your fitness goals.

Don’t let another winter happen!

The Importance of Being Strong

The Webster dictionary has 28 separate definitions for the word strong. That could possibly compete with Eskimos for the word snow.  My guess is it might be an important word.

When you hear the word strong, do you automatically think of Mr. Clean with his galactic muscles and barely there white T? Or do your thoughts go more to the aunt that shows up at the holidays with too red lips, musky perfume and has an opinion on everything?

Perhaps neither.

Unfortunately when it comes to being strong in the gym, most of us think of the muscle-head guys. Those guys who look like they could possibly be on steroids, who talk about leg day or "doing back”. The bodybuilders.  They can be quite intimidating with those larger-than-life muscles and the grunting & panting as they try to lift huge stacks of weights.

I know a number of women avoid the weight room at the gym completely just because of these types of lug heads.  They also avoid strength training because they are afraid they will look like a man. They refuse to pick up a weight any heavier than 10lbs.  Ladies, I assure you do not have the DNA to develop like a man we are just not built the same

Maybe you don't think about being strong at all but you should.

Building strength helps in every aspect of your life.

First, strength training helps build bone density and help ward off osteoporosis related fractures. Studies show that strength training over a period of time can help prevent bone loss -- and may even help build new bone.  Think about some of the older ladies you see out in public that are stooped over.  To me, it always looked so painful and I am guessing that it is because it is caused by small fractures in the spine. Although they are not breaking in two, which is what we normally think of when we think of fracture, but compressing, crunched down.  When we talk about osteoporosis we often think of the elderly falling and breaking a hip. This is not always the case. I recently read an article that said this type of condition is not painful. It may not be but I doubt it is comfortable and it is preventable.

Muscle burns more calories than cardio.  Let preface the rest of this paragraph with: please don't forget I am an endurance athlete and can't live without my runs. With that said, cardio training only burns calories while you are actually doing the activity. Your 5k run will burn 300 calories but once you are done, the calorie burn stops. Lifting weights however, gives you EPOC (excess post-exercise oxygen consumption), after burn. This gives you a spike for at least one hour post exercise. Not to mention an extra 25% of calories that you will burn trying to recover from that workout.  Because it takes more energy to sustain the muscles, you can burn up to an additional 120 calories a day for every 3lbs of muscle you gain.

Like it or not, we are all getting older. People who are inactive can lose as much as 3%-5% of muscle every decade starting at the age of 30! Think of strength training like you think of your 401K, a deposit for later in life.  I know my Curly Girl is tired of me saying this but when you get older, don't you want to get up off the toilet seat all by yourself?  Developing your gluteus & hamstrings and keeping them conditioned can prevent some of the humilities of aging. 

Everything becomes more difficult as we age, fight it!  Pick up heavier weights and keep those muscles strong.  Functional movement, movement based on real-world situational biomechanics, is making sure you can support yourself physically in activities like walking, climbing stairs or getting off the sofa. 

I saw an elderly woman at the grocery store the other day and my heart broke.  She was trying desperately to push her grocery cart, which was empty, up the ramp into the store.  I would have stopped to help but she did have a grand-daughter with her encouraging her to keep going. Through strength training we build the muscles stronger which allows us to age more gracefully.  Being stronger will also help prevent injury through trips and falls and help us recover more quickly when those trips and falls do happen.

There is misinformation out there which reminds me of a riddle I heard when I was a kid. Which weighs more 10 lbs. of bricks or 10 lbs. of feathers. The answer now is obvious, they both weight 10 lbs. Then, as a trainer, I get the question, does muscle weigh more than fat. Last I checked a pound was a pound regardless of what we are weighing.  However, muscle is more dense than fat (18%) and every muscles has a distinct shape. One pound of muscle occupies less space than fat (I always think of the Bob from Monsters vs. Aliens when I think of fat). By turning your fat into muscle through strength training and making those muscles denser, you will take up less space in your jeans. Who does not want to take up less space in their jeans? Fat on the other hand, has no shape and just hangs out (or over) the top of everything. 

When you feel strong, you feel confident, you feel empowered. Strength is knowing that you put the work that yielded the desired results.  Strength training can improve your posture and allow you to stand a little taller. When you walk around a little taller, the world perceives you differently. They see a more confident person.  When you are stronger, you will release more endorphins. You will not tire as easily with more endorphins. Of course there is always getting you to the gym in the first place. I promise if you just start putting on your sneakers, you will start to feel better. I hate hearing that I was too tired to work out. There were so many days during triathlon training that I dreaded swimming. By the time the pool opens in the afternoon, I had had a complete day. Inevitably, I would lollygag around the apt whining. Every time without fail, once I showered poolside, the fatigue had worn off.

I could go on and on and on about the importance of being strong and we would be here for a long time.  Physical activity is so important, ACSM has a created world congress called Exercise is Medicine. ACSM works with physicians to include physical activity as a treatment plan for patients, there are that many benefits to strength training.

With all of that being said, you don't need a weight room at the gym in order to get strong.  There are so many bodyweight exercises you can do on your own. Without any equipment, you can do them anywhere anytime, no excuses. You probably already know how to do a pushup. During a pushup you lift 85% of your own weight. A 150 lbs. person would be lifting, 127.5 lbs.  If you think you need weights, you don't.  Back to our muscle-heads. They are there to build up their bodies not necessarily to get functional. I have known a bodybuilder or two that would not last two minutes on the treadmill.

If you are going to the gym, don't let the muscle-heads intimidate you out of the weight room.  If you are unsure of the equipment at first, hire a trainer to walk you through some of them. If you are a corporate gym member, they have people for that (just be prepared for the sales pitch afterwards). You need to be there just as much as they do. Who knows, you may be intimidating them just by showing up.

Being strong will help you move about the world in a better physical state as well as state of mind.

Next time you think of strong, think of you instead of Mr. Clean.

The Rules by Which We Live

Do you know what your rules are?

We all have rules by which we must live. Whether they are imposed on you by your job, the building where you live or by you.  In the building where I live, for example, dogs are only allowed in the service elevator. The exception to the rule is when the service elevator is out then the dog can go in the regular passenger elevator.  I may have already proved my own point but keep reading and we will see.

Personally, I have rules that I live by that I set for myself. I drink one glass of water as soon as I wake up in the morning. I made this rule for myself to drink at that time because I know I am bad at drinking water and least I know that I will have consumed at least 16 oz. first thing in the morning.  Another rule I have created is I go grocery shopping on Monday mornings, after the morning rush hour is over but still early enough in the day so the store is not too crowded.  Rule #3 is I workout first thing in the morning, period.  If I can't workout in the morning, the workout usually doesn't happen.  Another rule, I have to sit down and write my blog entry in one sitting. If I don't have the time for it just after the lunch hour, it doesn't happen.

I rarely revisit my rules. They serve a purpose, they are tested and tried and true.  The Husband believes the rules should be revisited now and again. During a long walk recently, he and I had a discussion about why you need to revisit your rules once in a while. You should remember why/how you came to these rules and revisit them. You may discover it’s time to change them up a bit. “Update your GPS maps” if you will. Just because I am who I am, I automatically disagreed, much to the annoyance to The Husband. (I can hear his head shaking at me now.)

I don't really disagree with him. Every day I ask someone to break their own personal rules to fit exercise into their schedule.  Every day I break my own rules in order to get everything done. Believe me this is greeted with a whole lot of pushback.

Nobody wants to break their rules they have created. Their rules too are tried and true and probably came to them for a good reason. Whether those reasons are to avoid annoyances, make a life a little easier or perhaps that is just the way you have always done. It has been handed down to you by your family. You may not even actually how or why you created a rule for yourself, it just is.

What if you were to break the rule you created?  What is the worst that would happen? 

I go grocery shopping on Monday, unless I am going to have a crazy day on Monday then I go on Sunday morning. (I do try to avoid any time after 2pm, just way too crowded and crazy). I workout in the morning, period. Unless I am training for a triathlon and the pool does not open until 10 or it’s raining in the morning and I can't ride until the afternoon because that is when it’s expected to clear up. I can only write my blog in the afternoon, unless I am feeling exceptionally inspired to get it down on paper. I have revisited writing completely.  I have found that if I start an idea, get the idea down then revisit it a couple of days later, the idea has formed more completely for a more comprehensive read.

Rules like: I only do cardio or I only strength train, or I can only take classes taught by Ms. So & So are arbitrary. So it may be time to revisit them (unless I am Ms. So & So and then there is no need to revisit).

First, you need to ask yourself why? Why do you only do cardio?  People only do cardio because it is the easiest form of exercise to understand.  Anybody can walk on a treadmill, walk or run around outside, or move on an elliptical. There are no special skills or knowledge needed to perform these exercises. You can also read (bad idea) or watch TV while doing so.  I also believe that people believe that cardio burns more calories than anything else and that they are getting more out of a cardio workout than another kind of workout.  Ask yourself, where did you learn that? Is it something that your mother/sister/friend taught you or is it just what you have always done?  Exercise science changes all the time. Although cardio is good and should be done, do you ever mix it up with a little high intensity action, like a sprint?   According to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

Secondly, where did you learn to only strength train?  Did you join a gym umpteen years ago and somebody walked you through the circuit of Cybex machines? Or maybe a friend brought you to the gym once or twice, showed you their routine of exercises and now that is what you do.

I think most people avoid strength training because it’s difficult and it’s confusing.   It could be time to work with a personal trainer. Most gyms/trainers do offer a complimentary training session and assessment (just be prepared for the sales pitch) they will also gladly see you more than once.  If you are only strength training, you are missing out on the benefits of cardio fitness.  Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu. Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.  I could go on and on about the benefits but I am sure you get the idea.

Third, who is this Ms. So & So that you are so loyal to?  In which rule book is it written that you can only take her classes on Monday, Wednesday & Friday?  Break out! Try something new!  Don’t feel guilty about taking someone else's class.  A truly good instructor will be happy to see you trying different things and exploring the world of exercise and will encourage you to do so. Most instructors/ trainers will be happy that you are staying active and didn't disappear into the sofa.

Rules work but I have to continually remind myself to be flexible with my rules. A rule that worked in the beginning for me as novice may need revision as I grow and learn. If you fall into a rule rut, your successes will plateau or you may stop due to boredom. Exercise is supposed to make you feel better. Go ahead and allow yourself to do something new that you may just love.

Do you know what your rules are?

We all have rules that we must live by whether they are imposed on you by the company you work for, the building where you live or imposed on you by you.  In the building where I live, for example, dogs are only allowed in the service elevator. The exception to the rule is when the service elevator is out then the dog can go in the regular passenger elevator.  I may have already proved my own point but keep reading and we will see.

Personally, I have rules that i live by that i set for myself.: i drink one glass of water as soon as I wake up in the morning. I made this rule for myself to drink at that time because i know i am bad at drinking water and least i know that i will have consumed at least 16 oz. first thing in the morning.  Another rule I have created is I go grocery shopping Monday morning, after the morning rush hour is over but still early enough in the day so the store is not too crowded.  Rule #3: I workout first thing in the morning, period.  If i can't workout in the morning, the workout usually doesn't happen. .  Another rule, I have to sit down and write my blog entry in one sitting. If I don't have the time for it just after the lunch hour, its doesn't happen.

I rarely revisit my rules. They serve a purpose, they are tested and tried and true.  The husband disagrees.  He believes the rules should be revisited now and again. During a long walk recently, he and I had a discussion about why you  need to revisit your rules once in a while. You should remember why/how you came to these rules, revisit them, you may discover its time to change them up a bit update your GPS maps , if you will. just because i am who i am i automatically disagreed much to the annoyance to the husband.(i can hear his head shaking at me now)

I don't really disagree with him. Every day I ask someone to break their own personal rules to fit exercise into their schedule.  Everyday i break my own rules in order to get everything done. Believe me this is greeted with a whole lot of pushback.

Nobody wants to break their rules they have created, theirs too are tried and true and probably came to them for a good reason. Whether those reasons are to avoid annoyances, make a life a little easier or perhaps that is just the way you have always done and it has been handed down to you by your family you may not even actually how or why you created a rule for yourself, it just is.

What if you were to break the rule you created?  what is the worst that would happen?

I go grocery shopping on Monday,unless I am going to have a crazy day on Monday then I go on Sunday morning. (I do try to avoid anytime after 2pm, just way too crowded and crazy). I workout in the morning, period. Unless I am training for a triathlon and the pool does not open until 10 or its raining in the morning and I can't ride until the afternoon because that is when its expected to clear up. I can only write my blog in the afternoon, unless I am feeling exceptionally inspired to get it down on paper. I have revisted writing completely.  I have found that if i start an idea, get the idea down then revisit it a couple of days later, the idea has formed more completely for a more comprehensive read.

 rules like: i only do cardio or I only strength train,  or I can only take classes taught by  Ms. So & So maybe time to revisited.(unless I am Ms. So & So and then there is no need to revisit)

First , you need to ask yourself why? why do you only do cardio?  People only do cardio because it is the easiest form of exercise to understand.  Anybody can walk on a treadmill, walk or run around outside, or move on a elliptical, there are no special skills or knowledge needed to perform these exercises. You can also read (bad idea) or watch TV while doing so.  I also believe that people believe that cardio burns more calories than anything else and that they are getting more out of a cardio workout than another kind of workout.  Ask yourself, where did you learn that? Is it something that your mother/sister/friend taught you or is it just what  you have always done?  Exercise science changes all the time. Although cardio is good and should be done, do you ever mix it up with a little high intensity like a sprint?   according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

Secondly, where did you learn to only strength train?  Did you join a gym umpteen years ago and somebody walk you through the circuit of cybex machines? or maybe a friend brought you to the gym once or twice showed you their routine of exercises and now that is what you do.

I think most people avoid strength training because its difficult and its confusing.   It could be time to work with a personal trainer. Most gyms/trainers do offer a  complimentary  training session and assessment (just be prepared for the sales pitch)  they will also gladly see you  more than once.  If you are only strength training you are missing out on the benefits of cardio fitness.  Aerobic exercise may activate your immune system. This may leave you less susceptible to minor viral illnesses, such as colds and flu.Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, metabolic syndrome, stroke and certain types of cancer.  I could go on and on about the benefits but i am sure you get the idea.

Third, who is this Ms. So & So that you are so loyal to?  In which rule book is it written that you can only take her classes on Monday, Wednesday & Friday?  Break out! try something new!  don't feel guilty about taking some one else's class.  A truly good instructor will be happy to see you trying different things and exploring the world of exercise and will encourage you to do so. Most instructors/ trainers will be happy that  you are staying active and didn't disappear into the sofa.

I try my best to be flexible with my rules. My rules are in place to help me keep my discipline.  The discipline helps me accomplish all the goals I have set for myself. on some days  all of my rules are adhered to and i feel super accomplished. on days my rules are flexed or moved, I still feel very accomplished and just a little smarter for being so flexible and getting everything done.

Corporate Gym- A Day in the Life

In order to get my business up and running, I decided to get a job to earn a little cash as well as get a little experience in a corporate gym environment. I wanted to see how the big boys do it. I am in the process of opening a small studio with some pretty solid ideas and philosophies based on what I know about the fitness industry. Below is the story of my experience over three weeks at New York Sports Club (NYSC). My locations was on the UWS. I believe missing my home on the UWS heavily influenced my decision to accept this job.

I applied for a personal trainer position at New York Sports Club in late June. Within two days, I received a call from an assistant manager scheduling an interview for two weeks out. Two days after that I received another call from the actual fitness manager (The Manager) who wanted to have a quick conversation. I also received a spam email advertising an open house hiring event. I will admit, I was excited.

I think everyone gets excited when someone shows some interest in you whether personal or professional. This could explain all the bad dates I went on in my 20s.

The Manager and I had a quick conversation where I was able to share enough about myself and my experience as a personal trainer. I have been a certified trainer through American College of Sports Medicine (ACSM) since 2011, I hold a black belt in mixed martial arts and I am a three time finisher of the NYC triathlon. I know a little bit. We agree to meet.

During the interview I do most of the talking. I share my philosophy on fitness, believe me I have some philosophies. I share my work experience: 10 years on Wall St.; 8 years in technology staffing all in sales. I am no slouch.

It is explained to me that I need to get a different certification. NYSC is now requiring all trainers to be certified by ACE (American Council on Exercise) because ACE's guidelines fit best with NYSC modus operandi (note: I have no clue what ACE's take is on fitness). It is also explained to me that I will be required to work 24 hours a week (either 5 days at 5 hours or 6 days at 4 hours, my choice). Also, I will need to do an opening and a closing shift. This means nothing to me during the interview process. It also explained to me that I will be working in three different club locations. They are relatively close together and to me this sounds like oodles of fun. I am looking forward to it.

We wrap up with me filling out the online authorization to look into my background. Go ahead. There is nothing there.

The next round is an actual workout. I am required to take an UXF class which is NYSC 's version of CrossFit. My thoughts on this class? Burpees do not a class make. There are so many exercises out there, why so many burpees. I hate them and I do not make my clients do them. There are other ways to torture them. I get through the work out with flying colors. Oddly enough, I don't here back. I email the manager to find out next steps as I was led to believe there would another round.

The next evening after my email, I get a call from The Manager extending me an offer to join the team. I am pleased. I also realize we have never talked money. I am not a stupid woman. I am aware that I will not be receiving benefits or a decent salary. If that were the case money would have been discussed.

I did accept the offer with the caveat that I could not start until after the NYC triathlon on August 3. This was acceptable. The Husband and I traveled to our place in VT and spent the next two weeks training in the mountains (see my other blog for those delightful nuggets).

I race, I recover, and then I start on Tuesday. I am not given a schedule right away. I was told to just come in on the Tuesday following the race. Tuesday arrives and I begin my day with shadowing my new manager. I get a tour of the gym and we settle down into his office. He is going to teach me their internal systems. Before we start, I finally ask about pay. He is shocked that he didn't explain it to me during the interview and questions me on it. I restate, no seriously you never explained it to me. Finally he shows me the breakdown on how much trainers get paid. Level 1, which what I will be after I pass the ACE certification and after I have completed 40 personal training sessions in a month. This sounds like a lot to me. This is the only explanation that I get. Level 1 trainers get 38% of their sales which would be about $300 a week if I train 2 people every day, 5 days a week. Floor trainers which is what I am get $8.00/hour which is almost $200 a week. Huge money!

We go through the computer systems and he gives me my schedule for the next three weeks. My training period will end with three days of a business class (M, T & W), work a shift Thursday and then a UXF certification class on Saturday. This certification is an internal certification and is not transferable to any other organization. The biggest thing that The Manager imparts to me and what is most important to the organization and my success is the PFW (personal fitness workout). The PFW is a free workout and their largest sales tool.

The workout itself is a formula. The PFW is a three part sales experience

11)      Intake - the trainer sits you down and finds out all about you: height, weight, body fat, what you currently do in the gym, etc.

22)     The Workout & Assessment - three exercises are used to give an idea of overall fitness and flexibility followed by a warm up again three exercises and then a small workout based on what the trainer saw in your assessment

33)     The Pitch - the trainer brings the member/customer back into the office and pulls out a binder. The binder contains a schedule of drop in classes, a schedule of small group classes and a blank schedule.

This is where the pitch begins. NYSC sells their personal training as a membership. You can only buy packages. The packages are 1x/week, 2x/week, 3x/week or 4x/week. The packages renew every month on your credit card and you cannot cancel before month 3 without a doctor’s note. Seriously.

The Manager walked me through the pitch and my jaw dropped. My skin crawled with the used car salesman tactics. On the blank schedule your job is to show the prospect the discount and the benefit of buying a larger package. A single session is $99 but if you buy the 2x/week package we can discount that for you by $20 a session. The customer credit card will be billed $632/ month for the next three months but only if they cancel in month two. If they don't, it’s a recurring charge.

To justify the cost, I am supposed to break it down to $158/week by showing the client other classes to take during the week. So, because the client is taking targeted classes on my advice, which makes the cost per session even less (even though those classes are already included in their membership).

For example: Train with me 2x/week and take three classes that I suggest (which may or may not include UXF which is an additional charge) I am supposed to convince the client the charge of $158/week is now $31.60/week. $158/ 5 is 31. Disgusted yet? This is the package they would prefer that you sell. Are there other options available? Of course but we save those for when you can't convince the person to buy this one. We were also not supposed to show the rate card to the member because they would only choose the cheapest option.

My first day continues on to the lunch hour. I found myself in the break room. Ick! There are signs everywhere that ask you to keep it clean but apparently trainers cannot read or just choose to ignore the signs. Shocker.

During my lunch two trainers came in and settled down. The female trainer, Ariana as I got from her name tag, and the male trainer, Shakiram by the same detective method, were well engaged in conversation. I waited for an appropriate break in their conversation before interrupting. Turns out I did not have to. Shakiram turned right to me and introduced himself. We shook and he smiled. The two continued their conversation. I tried to interject with appropriate comments and was actively ignored by Arianna. Well, ok then. I kept to myself after that, finished my lunch and left. The remainder of the week passes quietly enough. Every day I come in and think I am to shadow my manager. But after day two I am told that I am on my own and it is considered a "regular" work day.

My second week starts off again, relatively quiet. I am beginning to know faces of some of the other trainers and I am beginning to see some health club regulars.

Part of my role as a floor trainer at NYSC is to “floor sweeps”. I have been instructed to start on the 5th floor and make my way down. “Sweeping” generally requires me to re-rack weights left on the floor, put towels into the laundry that members have left behind and toss abandoned water bottles & coffee cups. Generally to straighten out the gym and make it look presentable. I have no issue with this as I would not want to walk into a health club and see old newspapers, towels and coffee cups lying around.

Tuesday morning I go for my “sweep” around the gym. I land back on the second floor. The second floor is the main floor with all the good trainer toys and cardio equipment. So as trainers, we do spend most of our time there. Just outside the UXF zone is a high table, almost like a bar, on which a large iced coffee sits melted. I checked around to see if it belongs to anyone and there was no one around. So I threw it in the trash.

Once my sweep was complete The Manager finds me and it’s time for us to review something or another and we head the office. We were not seated for 5 min when one of the senior trainers, Bari, shows up shaking a cup full of melted ice coffee. In a someone-let-the-cat-out-for-the-night sing-songy voice, she says "someone threw my coffee away". I looked her dead in the eye and stated confidently "I did" and left it at that. A good 10 minute story follows about how The Manager threw her coffee away every day for the first three months that he worked there (a sign perhaps?). She wrapped up her story with "Don't worry, you will get to know me.” “You have not been here long enough yet." Seriously?!

I would have liked to toss that gross cup of coffee in her face but I save my violence for the ring. I smile and we move on.

Wednesday, another day, another...

I am “sweeping” the floor at the beginning of my shift and, believe it or not, I find another cup of coffee in the same spot. This time, it’s a hot cup of coffee gone cold. It has coffee stains on the side and is wrapped in an equally coffee stained napkin. Learning my lesson from the day before, I leave the coffee on my first pass.

On my second pass, I ask the trainer closest to the coffee quietly if it belongs to her. I do not want to interrupt as she was with a client. She says, no it’s not hers. I give it a few more minutes, look around for who else it could belong to and I see no one. To the trash it goes. I head back to the trainer desk to get my belonging for the call drive I am about to start and I hear in a who-dropped-a-house-on-my-sister voice, "who threw away my coffee?” It’s Sarah, a trainer that has been there for at least 100 years. I turn and once again admit that “I did”. I am the culprit, the evil thrower away of coffee. I am truly disturbed by this incident. She came screaming up to the desk in front of every member that was training at the time. I reported the incident to both the GM and The Manager. I was even more disturbed on how my manager reacted to it. He said "well, Bari didn't like the way you said ‘I did’ yesterday”. Seriously? These women need a lesson. I am new and probably not the one to give it to them. For those of you who know me, this probably sounds a little odd.

The week progresses and it’s the little things that really count. I tried to smile at Ariana while she was stretching a client, nothing. She stares straight through me. I pass by Bari on my way to the ladies room and say good morning. Nothing, like I was not even there. Sarah comes racing in while I am standing at the front desk and looks right through me. I let most of it roll off my back but it doesn't go un-noticed. The physical part of it all is what is most disturbing. Ariana decided she needed to be at the trainer desk more than I needed to be there and quite impolitely wedged me out. Ridiculous.

The week arrives for me to attend personal trainer business class (PTBC). I am actually looking forward to not being in the gym just so I don't have to deal with these ladies (a term I am using loosely). I am also concerned that I already know everything they are going to teach me. I have been in corporate sales for 18 years. I have had tons of training & experience in sales, setting goals, following up and relationship building. It turns out I could have taught most of the class. Thankfully there was enough NYSC specific material that I had to pay attention and it was not a complete waste of time. I will say most of the instructors did a nice job keeping the audience engaged. They broke us down into groups where we had a chance to get to know each other and bond. There is always that special bond that happens during an isolated boot camp like event. I learned two things: PTs are not all necessarily bright people, even if they are all good looking 2) they all care very much about helping people. It turns out, sadly, that this is not the job.  At the end of the day, it’s a sales job.

On Thursday of week three, I returned to the gym for my first shift on my own. Before I arrived I received an email from The Manager letting me know that an HR person, Marcy, will be onsite. I have met Marcy, she seemed like a perfectly nice person. I met her on my first day during my training.

When I arrived at the gym, the first thing I did was talk to my assistant manager to give her the DL on what happened during training (The Manager taught the second day and we were tracking how many times he said "cool" before noon: 136 BTW). So much happened during the 3 days of training that I spent my first half hour in the office telling stories. Once I downloaded all the info from training, I head to the top of the gym to start my “sweep”. I punched the elevator button, climb aboard and headed up.

SHIT! I have a cup of coffee in my hand. It was just a mindless thing. I was so tired from the PTBC I didn't even realize I had it. On the 4th floor, I spy my GM and Marcy from behind. Not being shy, I said hello. I even greeted Marcy with a hardy hello! How are you?! I have not seen you since my first day.

I apologized for the coffee, the GM said no problem sometimes we all need it. Marcy however was not pleasant. She says "You need to put that away”. It’s not like I was standing there drinking it. I had actually placed it on a bench with my checklist and pen. I said ok but was a little put off. She then starts questioning me about my schedule; what checklist I had in my hand; whether or not I knew how to open; did I have a key; do you I how to check members in; I need to put the coffee away. Jeez lady, I will but I am being interrogated. It was an accident. I finished my sweep and head back to my assistant manager to report what happened with the HR person.

Within the hour, I received an email from The Manager to call him. I call, he asks "tell me what happened with Marcy". I tell my tale again. His response to me is, “I am not going to write you up for a cup of coffee”. WHAT?! Write me up???? For what carrying a cup of coffee? I have not even received my first pay check yet. I have never been written up in my entire professional career.

I leave that night very upset by what happened and winding up not getting to bed until 2 am.

The next day is an off day. I attend UXF certification class off site on Saturday, off Sunday & Monday back to work on Tuesday to open at 5:30am. The first hour and half of my shift flies by and is free of drama. I wish I could say the same for the rest of my morning. Trainers starting coming in for their 7:00am sessions and with that they bring their attitude. All three of the female trainers spend the bulk of their morning on the main floor. Although they may not have been actually throwing daggers, it certainly felt that way. My shift ended at 10:30 am. I would like to stay and work out but I needed to move the car for alt side street parking kicked in.

Wednesday evening I return. This is to be my closing shift (all floor trainers are tasked with an opening and a closing shift). I arrive at 6:00pm, scheduled to be there until 11:00pm. I am dreading this. My bedtime is 9:00, granted I don't sleep at 9 but I do usually by 10.

I like to do my cold calling from the trainer desk on the main floor. I stand the entire time but I can also see all the members. That way, I am available for anyone to approach me and ask questions.

Sometime into my shift, standing at the desk, I wind up engaged in a conversation with another trainer's client. I am not soliciting him, we are actually talking about the staffing industry, my former career. We share corporate experiences. While I am standing there, hand on the mouse, chest facing the computer, Ariana walks up and takes the mouse out of my hand. I turn to see what is going on, she is moving the mouse curser around my screen. I excuse myself to the client and turn to her and say, I am sorry I am working at this terminal. I point “that terminal is empty”. “You can work on that one.” She says nothing. She continues to move the mouse around and start to move in front of me. I point again and say “I am sorry I am working here, you can use the unoccupied terminal since nobody is on it”. She bites at me "Why are you calling my client?” What? What are you talking about? It dawns on me that her client's name is on the computer screen. I take my call sheet to show and explain to her “If you had asked, I would have shown you that her name has been crossed off and marked as ‘already training’”.

I have had enough. I turn full to her “why are you so mean to me?” “We are on the same team working together. We are colleagues and supposed to work together”. She says “I don't have to be nice to anybody”. She retorts, “You didn't even introduce yourself”. Me, “I tried on my first day and you completely ignored me, you turned your back on me when I tried to speak to you.” “I am new here, you are supposed to make me feel welcome if nothing else. Instead you have been nothing but an absolute bitch to me.” There were a few more words spoken but I don't remember what they are at this time, I barely remembered what they were when they left my mouth.

I reiterated the event to the very ineffective manager- in- training and to my assistant manager. Should I tell The Manager? The collective answer was yes. I hunted him down only to find Ariana already in an office with our GM. I keep on the hunt and find The Manager. Only he is about to begin a session with a client. Quickly I tell him what this is all about and clarification sweeps across his face. Turns out Ariana went directly to management. They pulled the video tape, yes video tape, of the trainer desk and then proceeded to question both of us. I was told by The Manager that my story jibes with the events on the tape and that I would need to speak with the GM on Friday about the incident.

Turns out, the GM was in on Thursday and he found me. The most disturbing part of my conversation with him was that these exact trainers treated him the exact same way when he took over the club in January. Really???? You are the GM these women report to you, why not write them up for insubordination? Terminate them and start again? I was told there were huge management shake ups at the beginning of the year. A perfect time for huge change. If an employee of mine treated me or my employees that way, I know the corrective actions I would take.

I finished my shift on Thursday with a feeling of dread and no confidence that senior management would be able to correct the toxic environment they enabled.

I returned Friday morning once again to open. Once again, I had to deal with the senior trainers coming in and sending their daggers my way. My shift ended at 11:00am. I dashed out a few minutes before the hour to get the car before alt side of street parking kicked in. I got there in plenty of time. Once in the car, I was grateful to be on way home. It was on the drive that I knew I could not go back. I sat down with a friend of mine later that day and shared some of the more recent stories that she had not heard. The sympathetic head shakes and oh poor babies nailed it for me. Just telling the story out loud, I heard myself telling the tales of workplace bullying. If I had heard the same story from someone else, I would have told them to quit immediately.

Saturday morning I emailed my resignation.

I wound up having a short conversation with my now former manager about my lack of confidence in senior management and the toxic hostile environment. He accepted my resignation and let me know I am tagged as “Eligible for Rehire” do to the circumstances. I was also called by HR (different than Marcy) to ask my version of the events. She too told me that I could come back to another location but not before she asked me why I didn't put in for a transfer. I explained the assistant manager in training told me it was not worth it as well as it would take too long. I don’t think the assistant manager will be around much longer either.

As it turns out, I successfully got a “little money” and experience in a “corporate gym environment”. NYSC provided a great blue-print on what-not-to-do. All learning is valuable regardless of how tough the class was.