Fitness Amateur Of The Week: Paving Her Way

Growing up on a ranch taught her how to work. Staying inside the house wasn't an option. Her work ethic turned to fitness and stayed on that road with no signs of turning around!

Name: Chastity Milenewicz
BodySpace: Chastitym
Location: Redding, California
Age: 34  Height: 5'10"
Years Competing: 5

Q. How Did You Get Started?

I've been active since I was a little girl. I was raised by parents that did not believe in sitting around the house. On our mini ranch, we raised horses and pigs and anything else that needed a hand! I was very active in school and played volleyball and ran track.

My brother had a few muscle magazines lying around and I used to get a hold of them and tear out the pages (no, he did not approve) and post them on the walls in my room! It was an escape for me that turned into my passion. I would have to say that the rest is history.

What Workout Plan Worked Best For You?

Day 1: Arms/Chest
  • Jump Rope Jump Rope

    Jump Rope

    10 minute warm-up
  • Biceps Curls Biceps Curls

    Biceps Curls

    4 sets of 20 reps
  • Cable Triceps Push-Downs Cable Triceps Push-Downs

    Cable Triceps Push-Downs

    4 sets of 20 reps
  • Dumbbell Bench Press Dumbbell Bench Press

    Dumbbell Bench Press

    4 sets of 20 reps
  • Overhead Triceps Extensions Overhead Triceps Extensions

    Overhead Triceps Extensions

    4 sets of 20 reps
  • Jump Rope Jump Rope

    Jump Rope

    20 minutes Alternate Option:
    Spin Bike


Day 2: Legs/Core
  • Jump Rope Jump Rope

    Jump Rope

    10 minute warm-up
  • Squats Squats

    Squats

    3 sets of 15 reps
  • Lunges Lunges

    Lunges

    3 sets of 15 reps
  • Reverse Lunges Reverse Lunges

    Reverse Lunges

    3 sets of 15 reps
  • Wood Chops Wood Chops

    Wood Chops

    1 set to failure
  • Dumbbell Calf Raises Dumbbell Calf Raises

    Dumbbell Calf Raises

    4 sets of 20 reps
  • Jump Rope Jump Rope

    Jump Rope

    20 minutes Alternate Option:
    Spin Bike


Day 3: Cardio Only
  • Spinning Spinning

    Spinning

    20 minutes
  • Sprints

    Sprints

    20 minutes
  • Stretching Stretching

    Stretching

    10 minutes
Day 4: Shoulders/Chest
  • Jump Rope Jump Rope

    Jump Rope

    10 minute warm-up
  • Dumbbell Side Raises Dumbbell Side Raises

    Dumbbell Side Raises

    3 sets of 15 reps
  • Dumbbell Front Raises Dumbbell Front Raises

    Dumbbell Front Raises

    3 sets of 15 reps
  • Back Flyes Back Flyes

    Back Flyes

    3 sets of 15 reps
  • Push-Ups Push-Ups

    Push-Ups

    1 set to failure
  • Jump Rope Jump Rope

    Jump Rope

    20 minutes Alternate Option:
    Spin Bike


Day 5: Legs/Core
  • Jump Rope Jump Rope

    Jump Rope

    10 minute warm-up
  • Squats Squats

    Squats

    3 sets of 15 reps
  • Lunges Lunges

    Lunges

    3 sets of 15 reps
  • Reverse Lunges Reverse Lunges

    Reverse Lunges

    3 sets of 15 reps
  • Wood Chops Wood Chops

    Wood Chops

    1 set to failure
  • Dumbbell Calf Raises Dumbbell Calf Raises

    Dumbbell Calf Raises

    4 sets of 20 reps
  • Jump Rope Jump Rope

    Jump Rope

    20 minutes Alternate Option:
    Spin Bike


Day 6: Circuit Training

Circuit: 1-3 rounds

  • 45-Degree Lunges 45-Degree Lunges

    45-Degree Lunges

    15 reps per leg
  • Jumping Jacks

    Jumping Jacks

    50 reps
  • Push-Ups Push-Ups

    Push-Ups

    12 reps
  • Lying Hip Extensions Lying Hip Extensions

    Lying Hip Extensions

    20 reps
  • BurpeesBurpees

    Burpees

    10 reps
  • Squat Jumps Squat Jumps

    Squat Jumps

    12 reps
  • Planks Planks

    Planks

    30 second hold
  • High Knees High Knees

    High Knees

    30 seconds, rest 90 seconds


Day 7: Off

What Nutrition Plan Has Worked Best For You?

I follow a high protein and vegetable diet. I have a saying that I follow as well as a reminder of portion control, "If God grows it ... I eat it." I follow the flat hand protein with fist carbohydrate plan - plus all vegetables that I want. This, of course, with no additives ... I find that keeping it simple is best.

What Supplements Have Given You The Greatest Gains?
Breakfast and Pre-Workout
Mid-Day and Pre-Workout
Mid-Day
Before Bed/Dessert


Why Do You Love Fitness/Bodybuilding?

I enjoy the challenge! Also, the feeling before with setting goals and after with results! I also love how there are no limits and you are able to share knowledge with the young and the old! This to me is exciting! Fitness sees no age! When I'm 90 I will still be living the same lifestyle!

What Motivates You To Follow A Healthy Lifestyle?

My sons! I have a 19-year-old and a 16-year-old (yes I was young). Seeing my parents both pass away from cancer and heart disease made me want to eat healthy and train hard to always stay strong. My boys have followed in my footsteps, with my youngest son being an all-star athlete in football, basketball and track. I know that my boys want to see me have a strong healthy life and be running around with them and my grand babies when I'm 100! This is a huge part of my motivation as well as my fiancé. I have to say I am one lucky gal.

What Made You Want To Achieve Your Goals?

Knowing that I am one more girl added to the books of fitness and to spread the word to others! Working out is good! And weights specifically are even better.

What Are Your Future Fitness/Bodybuilding Plans?

I would like to help design a workout video that is targeted to people with injuries as well as a book with women and weights. A magazine cover for Oxygen and a few competitions such as the Arnold Classic would work for me too. I want to take my passion and knowledge and spread the word however I can.

What One Tip Would You Give Other Fitness Competitors?

Follow your passion and to never give up. Accept who you are and enjoy the sport as well as the people in and around it. At the end of the day no matter what they say, you are number one.

Who Are You Favorite Fitness Competitors/Bodybuilders?

I have a few, but these people are ones that have inspired me: Monica Brant, Natalie Jill, Felicia Romero, Tosca Reno, and an oldie but goodie, Arnold Schwarzenegger.

What Features Do You Use On Bodybuilding.com?

BodySpace, the Store, and recipes.