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First Couple of Months: Resilience & Discovery
When I arrived in Philadelphia in the winter, I fell in love with the crisp early mornings
I had always been active. In my teens I rode horses bareback. I did a year of army training. And like riding a wild horse, I windsurfed Caribbean and Atlantic waves daily for years.
But for the first time in my life, I found myself obese and out of energy. Trainers at Gold’s Gym and the YMCA coached me, but I struggled to stick with a gym routine I actually enjoyed—something I wouldn’t need a vacation from.
However, after a couple of months of walking, I felt the urge to run up the 72 Rocky Steps, and to my satisfaction, I did without problems. While walking, I was working on choosing a series of exercises that covered muscles from head to toe for a 30-minute full-body routine.
Even forced to take three breaks over three months, every time I resumed effortlessly,
I felt like I was missing the action.
1st time: for over a month, due to poison ivy, I got helping a friend clean up the yard brush.
2nd: My car made the news totaled in a hail of bullets while parked near Phillys Temple University.
3rd: Sprained ankle.
I started in the middle of winter. At first, it was painful—especially in the knees—so I approached it with patience: smart progression, rest, and better recovery habits.
I still remember my first footsteps on fresh snow. For a while, I was often among the first to arrive at the Rocky Steps—where locals train regularly and visitors show up year-round.
After a couple of months of walking, I felt something I hadn’t felt in a long time: the urge to run up the 72 Rocky Steps. And to my satisfaction, I did—without problems.
The 30 minutes include:
about 4 minutes of Isometrics 10 seconds routine for each exercise
about 16 minutes of Calisthenic, 72 reps on each exercise,
and 10 minutes of jogging, climbing stairs, or knee lifting.
While walking, I began choosing a series of exercises that covered the body from head to toe—designed to fit into a 30-minute full-body routine.
Even when life forced me to pause, the habit didn’t break. Over three months, I took three breaks—and each time I resumed more easily than I expected. I even felt like I was missing the action.
Break #1: poison ivy (after helping a friend clean yard brush)
Break #2: my car was totaled in a hail of bullets near Temple University
Break #3: a sprained ankle
By month five, the routine became focused and repeatable: a mix of isometrics and calisthenics for balance, strength, and grace—plus aerobic work for stamina.
I set a simple goal that kept me consistent: 72 reps for each exercise (a nod to the steps). Once I reached 72 reps with good form, I didn’t chase endless reps—I improved performance while keeping the routine within 30 minutes.
What the 30 minutes includes~4 minutes of isometrics (short holds per exercise)
~16 minutes of calisthenics (working toward clean reps)
~10 minutes of cardio (jogging, stairs, or knee-lifting)
Safety came first
Preventing injury became my #1 rule.
Early on I focused on breathing, posture, and controlled movement. Some exercises humbled me—especially squats. At first, I could only manage a few partial reps due to stiff knees. But I stayed careful and consistent, and I started noticing real changes: more stamina, better flexibility, and more confidence after each session.
Over time, my joints improved. Within a few months I was jogging the steps confidently—and by the sixth month, I was thrilled to realize I no longer had knee, hip, or back pain.
RSW reminder: If you’re dealing with pain, go smart—start smaller, progress gradually,
and consult a clinician when needed.
This is education and personal experience, not medical advice.
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