http://cathe.com/forum/blogs/ Cathe Friedrich Fitness , Exercise, Workout Video DVD discussion forums. en Fri, 25 May 2012 23:20:08 GMT vBulletin 60 http://cathe.com/forum/images/misc/rss.jpg http://cathe.com/forum/blogs/ http://cathe.com/forum/blogs/bigbadbrandini/my-experience-sts-3153/ Fri, 25 May 2012 04:29:45 GMT A little intro: I have been working out to Cathe’s videos since 2001. My first workout was CTX Kickbox. I became instantly addicted to Cathe’s... A little intro: I have been working out to Cathe’s videos since 2001. My first workout was CTX Kickbox. I became instantly addicted to Cathe’s tough workouts and her unique style.

I first tried STS in summer 2009, but made excuses for not finishing and gave up after Meso 2 because I figured I'd wait for the STS tower to get delivered. Then I tried STS again in summer 2010 and actually finished! I found Meso 1 very hard to keep up with my first time due to the quick equipment changes, but learned to love the quick pace and biting burn. Meso 2 is hands-down my favorite. Strength is 1st runner up to my favorite. There is something about the feeling of getting stronger that inspires me to work harder than when experiencing that muscle endurance burning sensation.

I also found that Cathe’s micro load or weight gloves just wasn’t cutting it for me. I’d practically cool down while changing the weights! So, I went digging in our fitness room and found a set of Bally’s Fitness 2 pound wrist weight with zipper enclosure for quick weight changes to 1 pound (each stone is .25 pounds, with 4 stones in each). And they go on and off FAST with the Velcro straps. To add a third pound, I use the Beach Body gloves that came with Hip Hop Abs. I don’t put my middle and ring fingers in the holes with my weight gloves on so I can get them on and off quickly. I just slip my thumb through the hole and Velcro around my wrist. It is a little tight with my weight gloves on, but it stays in place and doesn’t suffocate my hand. It is funny to see me with both the blue Beach Body glove on, which places the pound on top of my hand (much like Cathe’s), and the Bally’s wrist weights on. See my link to Flickr below for a photo of these little guys. So, I have 1, 2 and 3 pound increments down pat. If my target weight is 4, 14, 19, 24 or 29, I just round up one pound and do fewer reps if needed.

Feeling pretty awesome about how strong I was getting during Meso 2, I started looking ahead to Meso 3 and began to wonder if I’d choose Plyo Legs or the Squat Rack option. We acquired a used Body Smith (by ParaBody) ProSystem home cable gym when we bought our home in 2005. My husband has used it since, and while I had used it enough to get used to it, I had not used it in long time. So, I decided to do Plyo Legs with Meso 3 and while finishing out those last 7 weeks of the STS 3.5 month rotation, I began to create my own Meso 4.

My Meso 4 combines the STS Squat Rack workouts with my unique cable gym workouts, which focus on 85% of my 1RM. The first workout is a Legs and Core routine using the cable gym, then a Chest and Back routine using cable gym. Then I do a STS Squat Rack workout. I finish out with a Back, Shoulders and Biceps routine on the cable gym. Lastly, I’d stick cardio workouts on the days between weight lifting days. Sometimes, I would not finish all 4 weight-lifting workouts within 7 days, you know, to ensure that I got adequate rest when suffering from DOMS.

For example, my first week went like this (and I start my workout weeks on Sunday, weird, I know):

Sunday, Legs and Core (cable)
Monday, Cardio
Tuesday, Chest and Back (cable)
Wednesday, Cardio
Thursday, STS Squat Rack Workout 1
Friday, Break
Saturday, Back, Shoulders and Biceps (cable)

The first thing I did to create these workouts was printing out the entire list of cable workouts available on Cathe’s 1RM drop down list. I did this by selecting only cable exercises, then taking screen shots of the list and then pasting the screen shots in a Word doc. I went through the list and selected the exercises that I wanted to use in my routine. Sometimes a perfect match could not be found, so I chose something as similar as possible and made notes. I went through the 1RM for each exercise I had selected. Then I sorted out the exercises in an order preferable to me. Meso 4 ended up being tough and somewhat longer than a month, but totally awesome.

I’ve also provided a link to some photos of my workout space. First, I have a big mat in front of a TV that is designated for workouts only. Then there is the workout room, which is the door by the workout mat, for easy access to weights and equipment. I store my step and STS tower under the stairs next to a basket of workout sneakers. The Power Tower is one of my husband’s most used equipment pieces while I think it works wonderfully as a drying rack. Just kidding, I love Roman chair knee lifts! I told my husband that once I’ve done STS a few times, I’m going to ask for some Woody bands to do pull ups on the Power Tower so I can get as strong as Cathe! (If you don’t know what a Woody band is, Google that *%#@!)

For cardio, I’m a very “fly by the seat of my pants” gal. I like to choose my cardio according to season and mood. Cardio can get boring to me, so I have to constantly be changing it up. I’m in the Midwest so season is important, and I love a good trail run or bike ride when the weather is good for it. Sometimes, I prefer some HIIT or Tabata while other times I prefer vinyasa yoga. Step and running have always been my top 2 favorites.

So, that pretty much sums up my experience with STS. As I’m writing this, I just finished Disc 18 today (my 2nd round of STS) and loving how strong I feel! And I'm looking forward to doing Meso 4 again.

I can’t attach the Excel workout sheets to this post (I tried converting to PDF but too many KB), but I can email it to you if you are interested in seeing it. Just message me!

Link to Flickr photos: Flickr: bigbadbrandini's Photostream ]]> bigbadbrandini http://cathe.com/forum/blogs/bigbadbrandini/my-experience-sts-3153/ http://cathe.com/forum/blogs/crystal-t-giannini/flat-belly-good-health-3152/ Tue, 22 May 2012 04:22:59 GMT The key to a flat belly (http://bellyfat360.com) is to use effective and smart stabilizing body moves. However, if the fat storage in the body is... The key to a flat belly is to use effective and smart stabilizing body moves. However, if the fat storage in the body is high then no matter how hard you work on your abs, you won’t see results. Therefore, one needs to include those moves to the entire body with cardio and strength routine that boosts your metabolism, and eventually uncovers the hidden abs you have been working hard to reveal with confidence. While the workouts can be performed randomly during your workout regime, but it just gives a fraction of good outcomes. In order to obtain complete benefit, one needs to work towards progression.
If you want to know how it works then it’s quite simple: After performing the energetic warm up session for ten minutes, do the initial two moves as per instructions, and wind up with a complete body workout. Follow this thrice a week for non consecutive days for a minimum period of two weeks. Thereafter, follow the 2 other set of moves. Repeat this workout pattern for about eight weeks till you complete all the eight moves. For a carved abdomen, you can follow four effective rules that not only help in curbing belly fat, but also keep your health in its best form.
Some of the effective rules to be followed to obtain a flat belly for good health have been listed below for your reference.
• Your spine is already contracted, so do not make it even worse. If you have already spent your entire day over a steering wheel or a computer, your spine is constantly in a flexed position causing weak cores and bad posture. So, why on earth would you make the problems worse by doing spine contracting workouts such as crunches? These movements are performed to correct and prevent uneven posture.

• Abs and cores are two terms that are not interchangeable. Although crunches largely help in working your abs, for best of results, the entire core needs to be worked out. The core is made out of four layers of the abdominal muscles (external abdominal muscles, rectus abdominal muscles, transverse abdominal muscles, and internal obliques), spine extensors, hip flexors, multifidus, hip adductors, and hip abductors need to be worked upon.

• Moving more often is yet another rule to be followed to have a flat belly. As per researchers, every 10 percent increase in your sedentary time is linked with a 3.1 cm bigger circumference of waist. Also, the measurement of waist is bigger for people who move around less often than the ones who move more often.

• Going to the gym alone would not suffice. As per studies, the weight loss of people after following a 12 week workout regime was close to 8 pounds. Whereas, for those who performed the workouts individually lost around 32 pounds. Therefore, exercise is not the only way to shed belly fat as weight control is all about controlling calories. In order to lose excess weight to maintain good health and fitness, one needs to burn more calories than intake. ]]> Crystal T. Giannini http://cathe.com/forum/blogs/crystal-t-giannini/flat-belly-good-health-3152/ http://cathe.com/forum/blogs/gonnabea5/start-trng-half-tomorow-3151/ Tue, 03 Apr 2012 00:28:39 GMT I agreed to run a half marathon with my husband in the fall. I have been looking at running plans and time lines for a 10 days now and will start... I agreed to run a half marathon with my husband in the fall. I have been looking at running plans and time lines for a 10 days now and will start tomorrow. We just got off a trip today and I'm bloated and know I've gained a few pounds.

I plan to make running my main staple now and add Cathe's workouts as crosstrainers and weight work. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/start-trng-half-tomorow-3151/ http://cathe.com/forum/blogs/gonnabea5/doing-better-today-3150/ Thu, 08 Mar 2012 13:51:49 GMT today's weight: 175.0
workout: MMA Boxing = 47 min - 644 calories burned

B. Grilled cheese
S. yogurt, 1/2 fiber bar
l. chicken taco stew, chips
s. T7
D. Salmon, broc
s. popcorn

This comes to about 1475 calories and hopefully will have me in bed and snoring by 9:15 tonight. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/doing-better-today-3150/ http://cathe.com/forum/blogs/gonnabea5/counting-calories-3149/ Wed, 07 Mar 2012 16:56:01 GMT Weight is still 176.5. I've decided to start counting calories. I wish I could join or start a checking, but they always end up being social sites. I dont like that. I need motivation, not chit-chat. So, I'll just do it here.

here's the plan for today: No more than 1600 calories
B. Large Protein bar - 360
S. 1/2 fiber bar, yogurt, a few peanuts - 230
L. Salad, chicken breast, pinapples - 335
S. T7, 1/2 protein bar - 330
D. turkey, cheese sandwich , triscuits 370

Total: 1625

Workout today was Intensity: 33 minutes and 459 calories burned

I've got to get serious about weight loss. Normally, I just give in and eat what I want. I'm stressed about different things altho I appear happy go lucky. I know I'll start seeing results if i stick to this calorie count. I keep thinking since I work out, I should be able to eat what I want, but that doesnt give me weight loss results. I will be tired, but getting to bed earlier each night will help that. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/counting-calories-3149/ http://cathe.com/forum/blogs/deven-s-mom/leg-workouts-oa-3148/ Mon, 05 Mar 2012 23:57:44 GMT I was recently was diagnosed with OA due to an injury several years ago. I was doing heavy leg workouts and HIIT workouts without realizing I... I was recently was diagnosed with OA due to an injury several years ago.

I was doing heavy leg workouts and HIIT workouts without realizing I had a problem. A sprained knee brought me to the doctor and now at 46 I am looking at knee replacement surgery within the next few years. I just had surgery to clean out the arthritis so I have not been able to work out for the past month. To put off the surgery as long as I can, I need to totally change my workouts for both cardio and legs.

I was wondering if anyone has had this problem and may have any advise as to which Cathe video worked for them. My surgeon doesn't want me doing squats or lunges, which is limiting me to floor exercises. I would appreciate any advise.

Thanks. ]]> http://cathe.com/forum/blogs/deven-s-mom/leg-workouts-oa-3148/ http://cathe.com/forum/blogs/gonnabea5/tuesday-2-28-3144/ Tue, 28 Feb 2012 15:45:20 GMT weight is up to 176.5 cause I overate junk yesterday. I feel crappy right now. woke up feeling crappy and didnt workout which aides to my crappy... weight is up to 176.5 cause I overate junk yesterday. I feel crappy right now. woke up feeling crappy and didnt workout which aides to my crappy feeling. I'm stressed. that's the problem. I've been praying and meditating and its affecting me in a bad way. Just knowing what the problem is helps me out so much.

I will read and meditate tonight, get some filing done at home and get to bed on time. This alone will help me feel better and get some bloat off of me. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/tuesday-2-28-3144/ http://cathe.com/forum/blogs/gonnabea5/i-had-press-today-3143/ Mon, 27 Feb 2012 15:09:01 GMT .....just to get in 29 minutes of Afterburn. I am heavy from the junk of yesterday. I've got to cut that out to make my goal of size 12P by 3/24. I did burn 297 calories in 29 minutes.

Tomorrow should be HR. I'm also starting no bread for a while.

Menu
3 eggs, broc
Shake
chicken breast salad, apple, SF jello
shake
chile, rice, broc ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/i-had-press-today-3143/ http://cathe.com/forum/blogs/gonnabea5/sun-2-26-3142/ Mon, 27 Feb 2012 00:28:40 GMT Today's workout was Pyramid Hiit. Wow. That was tough. burned 397 calories in 30 min. Weight today was 174.0. A nice surprise. Un to size 12P!!!!!!!!!!!!!!!! ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/sun-2-26-3142/ http://cathe.com/forum/blogs/gonnabea5/another-wasted-day-3141/ Fri, 24 Feb 2012 00:54:59 GMT I ate pizza today. too much pizza. now, Im feeling heavy and totally unmotivated. I need to back up off the bread. I'll try a different approach to food tomorrow.

B. 2 eggs, zuchini and squash, small protein drink (with fiber sprinkles)
s. 1/2 protein bar
l. salad with chicken breast
s. 1/2 protein bar
d. fish, broc, sweet potatoe fries

This should be an adequate amount of protein and fiber. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/another-wasted-day-3141/ http://cathe.com/forum/blogs/gonnabea5/did-you-see-bus-3140/ Thu, 23 Feb 2012 13:31:12 GMT .....that ran me over?!?!?! Man, I feel beat up today. Typical Thursday, got to be bed late from Ch last night. Overslept. Just feel beat up. ... .....that ran me over?!?!?!

Man, I feel beat up today. Typical Thursday, got to be bed late from Ch last night. Overslept. Just feel beat up. So, I guess I'm not working out today.

More later. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/did-you-see-bus-3140/ http://cathe.com/forum/blogs/gonnabea5/ive-got-stay-plan-3139/ Wed, 22 Feb 2012 11:19:41 GMT I keep sabotaging myself by eating junk that is sweets of any kind. I've got to train like a warrior. I need to limit my food choices to take the indecisiveness out of the plan. Working out is not the problem; eating the right foods-is. So, I will stick to this plan no matter what workout I do.

B. Normal portions
S. small protein shake
L. meat and veggies
S. small protein shake
D. meat and veggies

I will do weight training 3 times a week which doesnt burn that many calories and keep my cardio to under 40 min. This will help keep hunger at bay.

I have to be strong, deny those urgies and keep in the end desired results in mind at all times.

Weight today: 176 - STILL!!!!!!!!. Workout: 1/2 of IMax 3

Burned 510 calories in 37 minutes. I felt strong today which maybe due to how much sugar I took in yesterday. The high impact has left my feet aching though. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/ive-got-stay-plan-3139/ http://cathe.com/forum/blogs/gonnabea5/totally-blew-today-3138/ Wed, 22 Feb 2012 00:21:28 GMT Every time I over sleep, I work out, then eat horrible. I cannot figure it out. God help me. Every time I over sleep, I work out, then eat horrible. I cannot figure it out. God help me. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/totally-blew-today-3138/ http://cathe.com/forum/blogs/gonnabea5/going-strong-3137/ Mon, 20 Feb 2012 18:47:32 GMT Today's weight 174.5. workout was LIC Cardio SS. 43/596. Hard workout but, good. I skipped the last 3-4 minutes cause I was wiped out.

I tried on my 12P goal dress today and I'm sure I'll be in it by 3/24!!!!!!

Off to saute squash and zuchinnie. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/going-strong-3137/ http://cathe.com/forum/blogs/gonnabea5/fri-2-17-12p-3136/ Fri, 17 Feb 2012 14:54:20 GMT Today's weight 175.5. Workout: STS TB Premix #1. I love this workout. I can speed this premix up a little and get done in 54 minutes.

My short term goal is to be a size 12P by 3/24. I will be finishing up shopping for the upcoming meeting during this weekend. I'm a 14p-16p right now. I can wear some 14Ps very comfortably. I can wear 12P pants, but not 12P tops yet. I already bought a 12P as a goal dress, but will continue to shop for 12Ps until then. I don't have a goal weight because when working out with weights, you build muscle and that weights more than fat and could throw my motivation off. Im an 'apple' and carry weight in my boobs. I hate this. when I indulge in things not good for me, that's where the weight lands. Poo

To help me get to my goal size, I have to stay away from processed anything, especially carbs. But, even processed meat and snacks are a downfall for me. High protein bars seem to help me stay full and focused. So, I can use those.

I will blog everyday until then. I plan to workout everyday also, even if it's a 15 minute cardio or yoga in the evening. I'm very excited. My eating plan will be lots of low-fat, lean protein, fiber and plenty of veggies and water. If I eat alot of these, i should be able to maintain a rigorous workout schedule.

Well, I'm off to eat a protein bar. ]]> gonnabea5 http://cathe.com/forum/blogs/gonnabea5/fri-2-17-12p-3136/