Chesna’s New Year’s Day Workout
Happy New Year! It's a beautiful day here and the sunshine has inspired me to create a workout that will allow you to get out and take advantage of it. If it is cold where you are? Dress in layer and you'll be fine!!
Warm up by walking at a moderate pace (roughly equivalent to 3.0 – 3.5 on a treadmill) for 8 minutes. Then, use a tree or lamp post and a curb or step to stretch thoroughly.
Start walking intervals at a moderate pace for a set time of three blocks or three minutes (shorten or lengthen according to your ability and fitness level).
At the end of the moderate interval, increase your speed so that you are walking briskly or jogging lightly (roughly equivalent to 4.0 to 4.3 on a treadmill). Do not attempt to jog if you have not worked out or have problems with your knees/joints). Maintain this pace for one block or 1 minute.
At the end of the intense interval, slow down to your initial pace for three blocks or three minutes. Start over once recovered and continue for a total of 30 minutes.
NOTE: Adjust the intensity according to your scale of perceived exhaustion. Do not exceed level 8 on a a scale of 1 – 10 with 1 representing an at-rest state and 10 representing "I'm about to die Chesna!" (Stop the intervals if you feel faint or any type of pain. Skip the workout entirely if you are new to exercise. Call if you have specific questions. Always consult a physician if you are new to exercise).
Then, go home and perform the core work that you are accustomed to for an additional 5 minutes. Take full body stretch breaks in between your core exersices. Attn Boot Campers and current clients: perform the hardest core exercises that you are doing currently with me!
Be kind to yourselves and have a wonderful day!
Chesna- 908.463.5678
Fit Esteem Spotlight: Steve Sears Says no to Lipitor
Steve Sears is a 48 year-old freelance writer living in NJ. He is married and has a daughter.
Goals by 3/31/2011
1. Reduce waist size from 43.5 to 40
2. Reduce overall cholesterol from 228 to less than 200 and to reduce LDL from 155 to less than 100
Steve had a heart attack in 1996 at the age of 34. At the time, he was overweight and did not concentrate on his health. His doctor put him on Lipitor to lower his cholesterol and instructed him to exercise and eat better. Steve revamped his diet and began interval training. He lost weight and his cholesterol dropped over time so his doctor took him off of Lipitor. Unfortunately after 11 years, he's regained his weight and his cholesterol is high again.
When I asked how he reached this point again in his life, he said that it happened because he got lazy and that he didn't have his "eyes on any goals." Steve's current doctor wants to put him back on Lipitor along with a food program but to Steve's disappointment, she has not recommended exercise. Steve refuses to go back on Lipitor because he doesn't like the way it makes him feel. He is attempting to lower it naturally this time around through exercise and better nutrition. His primary motivation is his family.
"In my opinion, a sharp, alert mind and a successful life are the result of having a healthy body, which you achieve by challenging your body with proper exercise and feeding it proper nutrition," he says.
Stay tuned for periodic updates from Steve!
