I'm here are you??? :-)

Hi Becky....

Keep your diet clean
Do 4 to 5 cardio sessions per week with two of them being HIGH intensity
Do two total body weight workouts per week
Do two additional workouts per week consisting of 3 sets of 15 with a very challenging weight:

One Arm row
Pullovers
Lat Pull Downs with the band
Rear Delt Flys
Lying Triceps Extensions


Stay focused and Good Luck!


quote=horseshowmom;1870066]Hi Cathe!
I have a quick question. I am trying to get rid of that back fat/bra bulge (along with 36 pounds all over). I'm tracking calories,etc, and having some weight loss. I know I have to get the fat off in order to see the results, but how do you get that great definition when you raise your arm (it's tricep and lat, I think) I know pull ups are best for back, but can't do those yet. Suggestions?
Thank you so much for all your hard work and commitment to excellence. :DSTS is on my wish list and am very excited for the Shock Cardio MMA especially!

Becky[/quote]
 
Yes! I am here! Just wanted to say "hey" and that we (DH and I) are still loving STS! We are on Meso 3 Week 3! I cannot believe the kind of weight I am lifting! THANKS! You are not only a sweetheart but you are the most motivating person in the world! MWAH!
 
Aw thanks Melissa :eek:

You and hubby are doing greeat. Keep working hard. You are sooooo close!

marnold said:
Yes! I am here! Just wanted to say "hey" and that we (DH and I) are still loving STS! We are on Meso 3 Week 3! I cannot believe the kind of weight I am lifting! THANKS! You are not only a sweetheart but you are the most motivating person in the world! MWAH!
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This is awesome to hear Merrily. You will do fine with Plyo legs. Just modify as needed. Have fun!



fitaerofan said:
Hi Cathe;

I just posted on another thread about how much my leg strength has improved since starting STS two months ago. I did Disc #23 today after the combo only portion of LoMax and I was able to complete it. Initially I used no weight, but now I am (not 1 RM) though. I have always dreaded legs, but now I kind of like it!! I'm kind of nervous about Meso 3 plyos, but I'll do the best I can with it. I love STS and I have been seeing strength gains in my upper body too. I just turned 50 this month and I feel and look better than ever. I've loved working out with you for the past several years. Thanks again!!

Merrily
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Hi Patti! I can't wait to meet you too. You will be so STS ready, ;). Have a great weekend!



orphylea said:
Hi Cathe! It's great to see you on here! I know you hear this a lot but I LOVE STS! DH and I will finish our 8 weeks in Meso 1 this Friday. I've lost 6 pounds, several % of body fat and am getting so much stronger at chin ups / pull ups than I ever thought! Thanks so much! Can't wait to meet you this summer at the RT and am excited daily at the thought of STS cardio coming soon. :) Take care!
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I really and looking forward to seeing you two too. A group hug is in order :D

See you in just a short couple of months!!!!

jsutera said:
Hi cathe!! Just had to hop on to say hello - I saw that you'd be on here from your FB and Twitter updates. I love that you're on there now!! It's so fun to stay in touch and can't WAIT to see you at the RT this year!!! My sister (Jolene) and I are already starting the countdown! :)
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You are so welcome for the butt kicking Measuredoak :D. Seriously thank you for your feedback. Happy Weekend!



measuredoak said:
Hi Cathe,
Just wanted to say thanks for STS; I'm loving it & seeing great results; more tone & definition all over. Actually had someone tell me I looked like I had lost weight even though I have actually gained a couple of lbs. Felt great to hear that but even better is I feel stronger. Thanks for such a wonderful butt busting, DOMs making program.:D
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That sounds like a great plan Tricia. So glad to hear of your current improvements too. Heres to a future of many more. Take Care!



syzygy314 said:
Well, I never seem to be able to catch you online! Hello Cathe!

I just want to tell you that nothing was working for me over the last year until I found your dvds! I only have two and have only been working with them for 2 months, but have seen imense improvement in my cardiovascular endurance and strength! I have lost 15 pounds and am still struggling to lose 13 more pounds and the flab, but I'd rather it take some time and stay off than to just melt off quickly!

Thank you so much for all you do! My next step is to start eating clean. Can't bring myself to just dump out my pantry and fridge as food costs so much, but I'm going to switch as I run out of things and replace them with clean foods! Hopefully, that will take care of the thick layer of flab!

Next is STS and STS Cardio!

Thanks!

Tricia
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Yes, I do hope I see you again someday Meecher :)

I so hear you on the 40's shifting the metabolism a bit. I'm in the same boat and finding I have to rework the plan a little more too. Eating even cleaner than before, putting in two high intensity cardio workouts in addition to my others, lifting heavy for all body parts (but just moderatly heavy for legs for me since knee surgery) and focusing more on eating nutrients that support the changes that occur in the periomenopausal time period. I found my clinical nutritionist gave me valuable info in this department to meet my needs specifically. I highly recommend seeing one in your area if you can. I know it is soooo hard to do but eating as clean as possible is what really makes the biggest difference.
Good Luck with everything.



Meecher said:
I just turned 41. My clothes fit a little more snug around the waist and buttocks than they used to. I also used to have a waist, but now it's more of a tree trunk. (I guess two kids will do that to you.) I exercise, on average, 5-6 times a week (mostly with you, but I also run, swim occasionally and teach classes of my own).

I used to be able to eat pretty much whatever I wanted without penalty, however can't seem to do that anymore. This, and my desk job, seem to be working against me.

I know you dislike giving specific nutritional advice, but could you be more general and tell me what might be a good focus for me given my age? What is more imporant...portion control? clean eating? counting calories/protein/fat?

How much should I EXPECT my body to change with normal aging and my current workout routine? What is realistic?

AAAARRRRRGGGH!

Meecher
P.S. Oh! I just saw your post...thanks! I'm so sad I won't see you this summer on the RT. I'm hoping I'll get another chance...otherwise I'll just drop by sometime!! Surprise!!
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Popping in to say hi, Cathe!!!! Thanks so much for all you do to inspire us to reach higher on a daily basis! You helped this former athlete get off the couch after two complicated pregnancies and lose +70 lbs! :eek: You're the best! Can't wait for STS Shock Cardio!

Hugs to you!
 
hi cathe, i can never tell what time it is on here, so don't know when you were here. did you see the posts about disc 32? we are saying bad things about you, are your ears burning?:) my ears aren't, but the rest of my entire body is!!!!
next week is my last week, hope i don't die before then. how long do i need to take off before starting again? I LOVE STS!
cathy
 
Cathe Friedrich said:
I really and looking forward to seeing you two too. A group hug is in order :D

See you in just a short couple of months!!!!
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Woohoo! I can't wait either - Jess and I are giddily texting to each other as we speak that you wrote back! Haha, we are megadorks, but hey, at least we embrace it, right? ;-) Just ordered the power tower today...super excited :)
 
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