Day 12 – Bottoms Up! by Joyce Vedral PhD – February 5, 2016, Friday – At first glance, you might think that the name, Bottoms Up! is a book full of drink concoctions. Actually, Bottoms Up! is a workout program developed by Joyce L. Vedral, Ph.D., published in 1993.
I found this book in my mid 30’s and it has been my go to book whenever I want to kick up my hand-held free weights workout program at home. Joyce promises, “From cellulite to sexy in 24 workout hours.” The book provides exercises concentrating on thighs, hips, butt and stomach in a total-body, balanced program.
Joyce was born in July 1943. That puts her age at 50 years old when she wrote, Bottoms Up!. She shares a photo in the Bottoms Up! book at 45 and she looks fantastic! Today, google says she is 72 years old and although she has written several books, it is not easy to find information about her and where she is today. I came across this article featuring a Q&A written in August 2000, Health Salad: Better Fitness for Busy Lives, Hosted by Clare Oh, WashingtonPost.com, 8/31/00.
There are a couple of YouTube videos from 2008 and 2009 if you search her name, Joyce Vedral. And I think her last book may have been written in 1999, The Bathing Suit Workout. I think she has written over 40 books. Here is a link I found with a short bio written when she was in her 50’s: Get Fit with Joyce Vedral
I found the book Bottoms Up! when I was in my mid-30’s. It was my first introduction to working out using hand-held free weights. This book absolutely changed the direction of my workouts. Up until then, my exercise consisted of primarily aerobics. I am now, 57 years old and I still turn to this book for inspiration, routines and techniques.
I am a BIG believer in working out with free weights. Joyce’s book consists of 20 to 30 minute workouts incorporating hand-held weights. Free weights can accommodate people of all sizes, are portable and you are in complete control of the weight. Machines do not allow for natural movement and to be realistic, they do a bit of the work for you. With hand-held free weights, you can monitor the velocity and resistance of each repetition. In addition to free weights, other exercises and routines are included.
The basis of the book is working in what Joyce calls, “sets” and “intersets” also known as pyramiding. First, a set is a specified number of repetitions of a specific exercise that are performed without a rest. An interset, or a twin set is a set of two exercises of complementary body parts.
Even though you will be building muscle, this is NOT a body-building book. You will not get huge muscles, you will get defined muscles and wonderful strength. Joyce Vedral’s Bottom’s Up! routine does not allow the muscle to become exhausted. Joyce’s modified pyramid is three sets of a free weight exercises, adding weight for each set and simultaneously reducing repetitions for each set until the three sets are complete. The book is 290-pages and is full of information to help you get you started, even if you are a new at working out. There are standing and floor exercises too that do not include free weights.
Day 12 – Bottoms Up! by Joyce Vedral PhD
Why am I recommending this book?
- It’s not only a great introduction to working out in sets with hand-held free weights, Bottoms Up! has been my go to book for over 23 years. I truly believe it will NEVER be outdated.
- Nothing can replace the benefits of strength training. Strength comes from building muscles. You don’t have to have body-building muscles, just nice, defined muscles.
- Free weights are relatively inexpensive and come in all different weights. I currently work out with 6-pound, 8-pound and 10-pound when doing sets and intersets. For Jazzercise class, I use 8-pound weights.
- Although free weights are available at sporting goods stores, they are also available at Wal-mart and reasonably priced. Wal-Mart’s web site currently features a stacked set with rack – Tone Fitness 20lb Hourglass Neoprene Dumbbell Set with “A” Frame Rack for store pick-up.
- I like neoprene or coated weights. Why not add a punch of color to your workout? And, they feel better to the hands than the cast iron. Pick up a pair of workout gloves with the fingertips exposed, if your hands or skin are sensitive or for a better grip.
- I highly recommend you go to a store and try out a variety of weights before purchasing. You can always increase your weights as your stamina and strength increases. My advise is to make sure the weight challenges you. Put one in each hand and do a few arm curls. If you buy weights and are not challenged, you might as well have saved your money and lifted two 15-oz cans of spinach. Make your investment of $30 to $50 worthwhile.
Please know that I make nothing from recommending this book or the weights. I am simply writing this blog post to share a few resources that have made a positive impact in my life.
Although I have never had a body quite like Joyce’s in the Bottoms Up! photo, there was a time in my life when I worked out with weights on a consistent basis and I came pretty darn close. Oh, how I wish I had a photo of myself in a bathing suit from those days! I was single and have so few photos of myself to show for all the hard work I put in to staying fit. Check out this other Facing MY FAT blog post Day 3 – Exercise Routine.
Obviously I am not in the shape I was in my 30’s; thus the reason I am writing this blog, Facing MY FAT. And, my ankle is still healing (as mentioned in Day 3). I expect to be back to my regular exercise routine next week. Since I’ve been working out at home the past two weeks, I picked up my copy of Bottoms Up! (it is always next to my workout bench) and worked several sets of free weights plus some floor exercises, stair-steps and sit-ups. Not nearly enough exercise compared to my regular routine, but I’m trying. To be honest, I’m a little concerned about weigh-in next Monday……
Facing MY FAT,
**The ideas, procedures and suggestions contained in this book or shared in this blog are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.**
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