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Program Components

HEALTH – This component starts with several self assessment tools that will take into consideration your overall health and readiness to start
the program. YOU ARE ENCOURAGED CONSULT YOUR HEALTH CARE PROVIDER BEFORE STARTING THIS OR ANY HEALTH/FITNESS PROGRAM
.

You will also learn information and strategies to manage stress, inflammation and other factors that directly impact your health.

NUTRITION – Each week you will be shown a new foundation principle on the subject of “supportive nutrition” with suggestion on how to
integrate
it into your lifestyle. The goal of this program is improved health and vitality. NUTRITION is arguably THE most important component
and will require the most discipline and focus on your part for the best possible RESULTS.

FITNESS – You will start with a self assessment Par-Q form (Physical Activity Readiness), if you answer “YES” to any of the questions it is recommended that you consult with your medical provider before starting this or any fitness program. If you answered “NO,” you are cleared
to begin the program you will be asked to assess your current level of fitness both in terms strength and cardio-respiratory fitness.

    SUCCESS COACHING – This final component will address setting and achieving health oriented goals, behavior changes, and other issues
    that will affect you’re your success with this program. You will be offered information and strategies to help you better manage these issues in your
    life along with weekly action steps.

You will be shown and asked to perform some basic strength movements to determine where you should start along your
“fitnesscontinuum.” There are three starting levels along this continuum. You may intuitively know where you should start
just from the descriptions and “exit standards” of each.


Again, “YOU ARE ENCOURAGED TO CONSULT YOUR HEALTH CARE PROVIDER BEFORE STARTING THIS OR ANY HEALTH/FITNESS

PROGRAM.” 

 

You will also be reminded that this is your personal journey toward optimal health and vitality and not a fitness competition.

You may want or need to repeat the Level I protocols before you meet the recommended “exit standards.”

 

***NOTE: The Level I Cardio-Respiratory training does not  have a specific assessment protocol for the first 12 weeks of the
program for Level I participants. Level I participants will be encouraged to start walking (if able) using a pedometer to count
your daily steps. Specific guidelines will be offered in your Week I description.

Level II and Level III will be encouraged to use a heart rate monitor or Rate Perceived Exertion (RPE) to monitor intensity
during cardio-respiratory exercise. If you have tested before and know your estimated max heart rate you can use your numbers
to correspond with the recommended percentage of exertion. If not, then use the recommended RPE (Rate of Perceived
Exertion on a 1 – 10 scale
“1” being sitting reading the paper, “10 being the most strenuous effort you have ever experienced).
Future 12 week cycles (for those working at levels II and III will include several options for cardio-respiratory assessment such
as a 3-minute step test, 12 minute walk, 1-1/12 walk/run. At this point you will be encouraged to monitor your exertion by
checking your heart rate either manually or preferably with a heart rate monitor using the suggested RPE (Rate of received
Exertion) scale.

 

For those of you wishing to use a heart rate monitor, we suggest that you contact a qualified fitness professional or
exercise physiologist to schedule a sub-maximal heart rate test to determine YOUR personal MHR (Maximum Heart Rate).

 

It is critically important that you perform the test in the “mode” you will be using for cardio-respiratory exercise in the
program i.e. walking, running, bicycling as your maximum heart will vary with different modes of exercise.

 

If you are interested in more information regarding heart rate training we endorse and are certified with the “Heart Zones
USA.” This program developed by world class masters athlete and exercise physiologist Sally Edwards is arguably the
best program out there.

 

There are books, heart rate monitors, trainer locators, and lots of free information on the site so we encourage you
to visit: www.heartzones.com.

 

Just by doing the strength and cardio-respiratory movements consistently in this program you will begin to witness your
strength and vitality improving each week.

BEFORE YOU START CLICK HERE