As long as I’ve been living in our current building, I’ve had a friendly relationship with our building gym trainer. He’s a trainer who works at multiple sites under the same building management company and also has his own personal training business. We have gotten along and had some interesting conversations over the years. Sometimes, when he has a free moment and sees I am struggling with something or could improve my form, he will stop and help me. He’s not officially my trainer; I’ve never paid him (though I did give him a Christmas tip this last year), but he’s given me endless good advice and is just an overall fun, smart, good person to have around when you’re exercising.

Currently, I’m wrapping up a strength training program via my Alo Moves app, and yesterday, the session had some kettle bell-like movements. About five years ago, I injured my lower back using kettle bells. After that incident, I decided to swear them off, and I haven’t used them since. I told our trainer about this then, and he told me it was most definitely a form issue. He showed me the movement and the parts to focus on. But I shook it off and just avoided them like the plague. Then this week, I figured since it had been a while that I could revisit the kettle bell motion. Well, I messed up once again, even after five years: I woke up this morning with a back that just… did not feel aligned, and I knew immediately what the culprit was. I wasn’t in pain, and there was no clear tweak or pinch, but I definitely felt like I was walking around with something crooked in my lower back. I did lots of stretching and twisting to try to get my back in line.

I walked into the gym this morning and told him, “I’m never using kettle bells ever again.” He gave me a concerned look, but he was in a training session with a trainee at the time. I got on a treadmill for my cardio session. Once he was done and I was near the end of my cardio session, he walked over to me and stared me dead in the eye. He snapped his fingers and motioned for me to get off the treadmill, stat.

With that fierce look in his eyes, I knew that shit was getting real. And I had a feeling that if I didn’t get off that treadmill in that instant, he would have probably stopped my machine and pulled me off.

First, he told me he knew what I was doing wrong. And when I did the kettle bell (or, well, what I thought was the kettle bell) motion, he confirmed what his suspicion was: my form was wrong. And when he observed more and touched my abs, he declared that not only was my form wrong, but I wasn’t engaging my core enough. “A kettle bell swing is a hinge, NOT a squat!” I tried again. “What did I say about the squat? No squat. HINGE. Too much bend in the knees. You need to feel this in your hamstrings. Squeeze that core. SQUEEZE. IT. I NEED THOSE HIPS MORE SOLID!” And then, if that wasn’t bad enough to identify two things I was doing wrong, he said he could tell from my hips that I was neglecting my pre-exercise glute-strengthening exercises he taught me that he insisted I had to do as a warm-up before any, any exercise moving forward. Geez, he’s like my mom; I can’t hide anything from him…

“This is not just to address an injury: this is to warm your body up so that you have a strong foundation,” he admonished me as I sheepishly admitted I hadn’t done the pre-exercises in a month. “As we approach 40, different things in our bodies just get a little weaker, and we have to give them extra love to prevent injury. You have to focus, focus, focus, engage your core, and do the pre-warm up before all else. This is for your health, your wellness. Don’t just mindlessly exercise without thought. You need to focus!”

He said we’re all guilty of mindlessly exercising, of not engaging our core, of getting lazy with warming up. But we needed to do this things even more as we get older. He’s totally right. I probably needed this scolding, this “tough love” wake-up call to call out that even if I am working out 5-6 days a week, none of that really matters if my focus is off or if my form is incorrect or if my stability is a bit wobbly. Sometimes, we really need to get back to basics to get to where we want to be. And it’s really easy to forget the basics when you’ve been exercising so regularly for decades.