Archive for October, 2012

Day 3…and I’m Sore!

October 31, 2012

It is now Wednesday, day 3 of my “new” work out regimen.  All I can say is my body is sore…in a good way.  I’m really feeling it in my pectoral muscles and my glutes.  

Here’s Joyce’s workout of the day from Tuesday.  I had to modify it quite a bit because

A.  I’m just starting
B.  I don’t have all my equipment yet

I basically did a lot of box jumps (or at least what I think are box jumps), kettle ball swings (with my normal weights), knees to elbows and some upside down sit-ups on the inversion table.  Of course, I didn’t forget some perfect push-ups as well.

Tuesday night I made a medicine ball.  I used a $6 rubber basketball (Wal-mart), some play sand and a couple of tire plugs.  Filled it up with a small funnel (already had from Harbor Freight) and plugged the two holes I made (one to let air escape) with tire plugs. 


I used it this morning, Wednesday, for slamming (on the grass outside) and wall throws (coming down to a sitting position after catching the ball).  Okay…10 or 15 of each were all I could stand for the first time.  Perhaps I made the ball too heavy?

This weekend I’ll see if I can get a chin-up bar in place.


Finish Strong–The Beginning

October 29, 2012

My good friend Joyce Stevens lives with her lovely family in AZ…unfortunately for those of us here in Texas!  She used to live in our area and teach aerobics and fitness classes, of which I’ve participated in many.  Let me just say that then, she had a kick-ass workout.  Now, I think her workouts are kick-ass+!  Is it because I’m older? 

I got to see Joyce and Ron last week, for the first time in about 12 years, and she introduced me to her personal training workout.  It’s got a lot of cross-fit, P90x, muscle confusion components.  I will be following her, and her band of fitness-crazed followers (not a bad thing!) via her blog @  Today is day 1.  Will I be able to follow her consistently?  Only time will tell.  Perhaps along the way I’ll show her how to get her blog pointed to  Smile

  1. 45 minutes @ THR 137 elliptical
  2. 20 perfect push-ups
  3. 20 lunges w/weights
  4. 20 sit-ups upside down on the inversion tableimage
  5. Repeat 2, 3 and 4 three times until I was exhausted

For those in the Phoenix area, you can contact Joyce via her web site, Inside-Out Performance Training.