newbie...overwhelmed!

[Janis]

Yay! Congratulations!

You made very excellent choices! Kick Punch Crunch is a perennial favorite, and legs & glutes is very, very good leg workout. You will get a lot of use out your selections.

Travel Fit, I think, is a fantastic workout. too. Watch for Slide & Glide when it comes on sale. Travel Fit and Slide & Glide are perfect for keeping fit while on the road.

I've used Travel Fit to rehab from injuries and I've used Travel Fit as an add'l full body workout when I'm doing a split rotation. (Splits are workouts like STS and Gym Styles.)

Cathe and a resistance band - whoa - watch out! Like she says on STS "....these sting, I won't lie to ya."

Where to put them in? Well, KPC can be put in anywhere...the beauty of a kickbox workout is that it can help you recover from either your upper body DOMS (delayed onset muscle soreness) or you lower body DOMS. If you want to do the program with weighted gloves, though, I would put it on your schedule for a Saturday workout....at least for now.

Your arms are gonna look great!


p.s. another good place to ask question is on "Open Discussion" or the "STS Forum"

 

[mom2one]

Thank you, Janis! I made a note of the Slide & Glide and will be sure to watch for that one!

I love kickboxing routines and my legs and glutes could use some work, so it was a "no brainer" for me to get the Kick Punch Crunch! I'll heed your advice for sure! I also got Cathe's no latex bands. The ones I own are not very strong and after viewing the clip for Travel Fit, I realized having a band snap on me in the middle of the workout would not be a good thing! LOL Plus, I'm sensitive to latex and liked the idea of no latex!

Thank you for spelling out the acronyms for me. I having to learn a whole new language here. I'll definitely check out the STS and Open Discussion Forums too! I'm wondering now about supplements that might be needed with this program and if there is recommended special nutrition requirements. Is the STS forum a good place to ask? I take BCAA's and L-Glutamine now before and after my workouts and this really helps with soreness (along with lots of water), but would love to know if there are any other recommendations. I also take EFA's and a good multi.

Can't wait to see some muscle!

Thanks for your help!

Yay! Congratulations!

You made very excellent choices! Kick Punch Crunch is a perennial favorite, and legs & glutes is very, very good leg workout. You will get a lot of use out your selections.

Travel Fit, I think, is a fantastic workout. too. Watch for Slide & Glide when it comes on sale. Travel Fit and Slide & Glide are perfect for keeping fit while on the road.

I've used Travel Fit to rehab from injuries and I've used Travel Fit as an add'l full body workout when I'm doing a split rotation. (Splits are workouts like STS and Gym Styles.)

Cathe and a resistance band - whoa - watch out! Like she says on STS "....these sting, I won't lie to ya."



Where to put them in? Well, KPC can be put in anywhere...the beauty of a kickbox workout is that it can help you recover from either your upper body DOMS (delayed onset muscle soreness) or you lower body DOMS. If you want to do the program with weighted gloves, though, I would put it on your schedule for a Saturday workout....at least for now.

Your arms are gonna look great!


p.s. another good place to ask question is on "Open Discussion" or the "STS Forum"

 

[Janis]

I also got Cathe's no latex bands. The ones I own are not very strong and after viewing the clip for Travel Fit, I realized having a band snap on me in the middle of the workout would not be a good thing! LOL Plus, I'm sensitive to latex and liked the idea of no latex!

I'm wondering now about supplements that might be needed with this program and if there is recommended special nutrition requirements. Is the STS forum a good place to ask? I take BCAA's and L-Glutamine now before and after my workouts and this really helps with soreness (along with lots of water), but would love to know if there are any other recommendations. I also take EFA's and a good multi.

Can't wait to see some muscle!

Thanks for your help!

Hi

Yes, the non-latex bands are the bands to get.

For sliding around on the floor in Meso 1 you can use paper plates for now, that's what Cathe used for STS. I found furniture movers to be effective. Others used plastic plates, Corelle dinnerware, plastic grocery bags, or a large tube sock slipped over their shoe. What type of flooring do you have in your exercise area?

As for supplements. This is a very common question. Especially since some companies offer all kinds of supplements, recovery drinks, and protein shakes as part of their program. You can do a forum search to find out what Cathe has said by clicking the search button at the top of the page. Put "supplements" in the keyword field, put "Cathe Friedrich" in the username field, use the drop down menu to have the search only look in the Ask Cathe forum.

Keeping your nutrition "clean" and balanced is the key component; it sounds like you have that figured out. Some people like to have a whey protein shake right after their workout to get quickly digestible protein into their system for optimal repair and therefore, building of muscle. I workout in the morning, so I just eat my normal breakfast right after I work out.

I only take a calcium supplement and a fish oil supplement. I've tried all kinds of mutli's and other supplements in the past, now I am of the mind that doing so only makes expensive pee. You just can't beat the health benefits of eating a wide variety of fresh vegetables and fruit.

HTH

 

[RapidBreath]

Hi Stacy!

I'm sorry I missed your question! I was diagnosed with food allergies a few years ago (SOY, WHEAT, RICE, CORN, RYE, BARLEY, PEANUTS). It has been challenging, but once I eliminated these allergens from my diet, the weight practically melted off! Not that I would suggest you do anything this drastic...but I simply had no choice! I don't eat any processed foods, fast foods or sugar. I do eat out once a week, but even then I ask not to have any foods with my above allergens. Again, this is super challenging as Soy, Corn, Rice and even Wheat and Peanuts can be hidden in things such as salad dressings, marinades and even gluten-free choices, etc.

It kind of sounds like you eat the way I'm supposed to (I'm not as disciplined as I was and of course the weight has crept up.).

Getting the soy out definitely helped because it is full of estrogens and a goitregen. I always put on with corn oil and peanuts, I assume its the omega 6s in action. The gluten free options always have either corn or rice as a base. I don't eat rice either, it does a number on my IBS.

Does this mean you can have whole dairy? I have a really great whey protein shake that I buy locally from my co-op (we mix it ourselves.) Its sweetened with stevia and I get the one with coco powder. Its organic and I mix it in a shaker bottle with whole milk for my weights days. That extra shot of protein really helps me with muscle recovery.

 

[macbeanur]

I am so excited for you!! I think your timing will work fine getting through your 1 RM and doing your other Cathe workouts is perfect. I LOVE KPC, it is my favorite Cathe workout right now, and Butts & Guts is my favorite lower body workout...man did that work on my butt! I was amazed it actually raised my butt.

Cathe has a couple of different workouts using STS and incorporating cardio - there is the 1st one she set up before she had made Shock cardio, then there is the one with shock cardio, and now there is the one with her low impact series (LIS) - she has kick box workouts listed in the first 2 rotations - check those out and you can insert KPC in when she calls for a kickbox workout. You can find her rotations under the workout manager - Rotations, and under the 2 threads, STS, and the one that says Videos & DVD &rotations (or something like that). If you can't find them, holler and I am sure someone will give you the link(s) you need.

When I do a STS rotation, I like to go back and read through the STS check-ins which Cathe started when STS first came out. She did STS right along with everyone and Cathe and others posted their experience with each workout. It is nice to read either before or after you do the workout - before is nice because it gives you a heads up about what is coming, and it is nice afterwards because you will know exactly what they are talking about. It is on the STS thread - here is the link:

http://cathe.com/forum/f104/sts-check-master-file-261138/

Looking forward to hearing what you think!

- sarah

 

[mom2one]

Hi

As for supplements. This is a very common question. Especially since some companies offer all kinds of supplements, recovery drinks, and protein shakes as part of their program. You can do a forum search to find out what Cathe has said by clicking the search button at the top of the page. Put "supplements" in the keyword field, put "Cathe Friedrich" in the username field, use the drop down menu to have the search only look in the Ask Cathe forum.

Keeping your nutrition "clean" and balanced is the key component; it sounds like you have that figured out. Some people like to have a whey protein shake right after their workout to get quickly digestible protein into their system for optimal repair and therefore, building of muscle. I workout in the morning, so I just eat my normal breakfast right after I work out.

I only take a calcium supplement and a fish oil supplement. I've tried all kinds of mutli's and other supplements in the past, now I am of the mind that doing so only makes expensive pee. You just can't beat the health benefits of eating a wide variety of fresh vegetables and fruit.

HTH

"Expensive pee"!!! LOL! So right you are, Janis! I like to do my best to get my nutrients from my food too! I only like to use supplements on those odd days I may have gaps to fill. I also workout first thing in the morning. Being a homeschool mom, it's the ONLY time I have to get it in! It's also pretty much my only "me" time which is why I love exercising all the more! I generally have 1/2 a protein shake with coconut water and a carb (like berries) about 20 min. or so before my workout, and then I eat my regular breakfast (usually g.f. oatmeal with eggs) after my workout. I've had to rely a little more on some supplements the older I get...as I'm now in early menopause. BOO!

 

[mom2one]

It kind of sounds like you eat the way I'm supposed to (I'm not as disciplined as I was and of course the weight has crept up.).

Getting the soy out definitely helped because it is full of estrogens and a goitregen. I always put on with corn oil and peanuts, I assume its the omega 6s in action. The gluten free options always have either corn or rice as a base. I don't eat rice either, it does a number on my IBS.

Does this mean you can have whole dairy? I have a really great whey protein shake that I buy locally from my co-op (we mix it ourselves.) Its sweetened with stevia and I get the one with coco powder. Its organic and I mix it in a shaker bottle with whole milk for my weights days. That extra shot of protein really helps me with muscle recovery.

Hi Stacy!

Yep, it's challenging for sure! I've been following an anti-fungal diet for a few years now and find it really helps. I don't drink milk...only unsweetened almond milk or coconut milk. I will occasionally have raw cheese or goat cheese. I use a grass-fed whey protein powder that is sweetened with stevia as well. It comes in chocolate and vanilla and is really good! I usually have 1/2 a scoop of the vanilla in my shake first thing in the morn. and some days I like to make a little lava cake with the chocolate as a snack. I put a scoop in a small ramekin and add a little unsweetened vanilla almond milk, stir and put in microwave for about 25-30 seconds, then dollop a tablespoon of almond butter in the center and add strawberries or raspberries. It's like my treat!

 

[mom2one]

I am so excited for you!! I think your timing will work fine getting through your 1 RM and doing your other Cathe workouts is perfect. I LOVE KPC, it is my favorite Cathe workout right now, and Butts & Guts is my favorite lower body workout...man did that work on my butt! I was amazed it actually raised my butt.

Cathe has a couple of different workouts using STS and incorporating cardio - there is the 1st one she set up before she had made Shock cardio, then there is the one with shock cardio, and now there is the one with her low impact series (LIS) - she has kick box workouts listed in the first 2 rotations - check those out and you can insert KPC in when she calls for a kickbox workout. You can find her rotations under the workout manager - Rotations, and under the 2 threads, STS, and the one that says Videos & DVD &rotations (or something like that). If you can't find them, holler and I am sure someone will give you the link(s) you need.

When I do a STS rotation, I like to go back and read through the STS check-ins which Cathe started when STS first came out. She did STS right along with everyone and Cathe and others posted their experience with each workout. It is nice to read either before or after you do the workout - before is nice because it gives you a heads up about what is coming, and it is nice afterwards because you will know exactly what they are talking about. It is on the STS thread - here is the link:

http://cathe.com/forum/f104/sts-check-master-file-261138/

Looking forward to hearing what you think!

- sarah

Thanks so much, Sarah!!! That is very helpful! I did find the STS check-in and that is going to help a lot! I'll see if I can find the rotations you mention! Thanks!

Well, it has been a very crazy and stressful week trying to finish up some of my son's studies (I'm a homeschool mom) and getting things in order before our trip to TX next week! Needless to say it just wasn't the kind of week conducive to starting a new program such as STS, BUT I did fit in KPC, TRAVEL FIT and LEGS & GLUTES! I love the quick pre-mixes!!! I was only able to have time to do the 37 min. KPC premix but it still kicked my butt!!! I'm hoping to do some of the Butts & Guts tomorrow! I'm planning on taking the STS guide with me on my trip to read through and I've been watching the videos just so I know what to expect and what I need to prepare. I think it will be best for me to start full out when I get back! I'll feel less hurried and less likely to sacrifice form! I do need my exercise to help deal with stress, however, so I think for next week I will rotate the KPC, LEGS&Glutes, Travel FIT and the Butts&Guts. It's at least allowing me to get to know Cathe better and I can tell you...that woman means business!!!! LOL! I have to say, I loved KPC...but then again, I've always loved kicking and punching! Great way to release tension for sure! Travel Fit was challenging with the green band!! The band is no joke!! I may have to go down to the pink band on some of those shoulder moves! And the laterals???!!! Well, my wrists are still sore! I could really use a BUTT-Lift!!! I'm anxious to see how Butts & Guts goes, but Legs&Glutes were killer!! Where does one get that "high step" with risers she uses? I used my TransFIRM step (from old FIRM workouts), but I think the step Cathe uses would work much better.

Any ideas/suggestions on how I might rotate the workouts above (minue STS) for now? This week I basically did Travel Fit on Monday, then KPC on Tues, Legs & Glutes on Wed., Travel Fit again on Thur, Stretched today, plan on Butts&Guts tomorrow and Rest or yoga on Sunday.

Thanks again, everyone for all the help! I'm loving Cathe!!! I only reget I didn't get to know her before now!!!

~Amy

 

[mom2one]

OH! And does Cathe have any good "stretch" or "yoga" workouts? I liked her stretching segments at the end of the workouts! Would love/NEED more!

 

[Janis]

OH! And does Cathe have any good "stretch" or "yoga" workouts? I liked her stretching segments at the end of the workouts! Would love/NEED more!

TWhere does one get that "high step" with risers she uses? I used my TransFIRM step (from old FIRM workouts), but I think the step Cathe uses would work much better.

Any ideas/suggestions on how I might rotate the workouts above (minue STS) for now? This week I basically did Travel Fit on Monday, then KPC on Tues, Legs & Glutes on Wed., Travel Fit again on Thur, Stretched today, plan on Butts&Guts tomorrow and Rest or yoga on Sunday.

Thanks again, everyone for all the help! I'm loving Cathe!!! I only reget I didn't get to know her before now!!!

~Amy

Hi Amy

Here is the club step high step Amazon.com: The High-Step Club: Sports & Outdoors

Here are yoga and stretch:

Best Stretching DVDs: Exercise & Flexibility Workouts

As for rotations - what you have going on looks good. Like you said, you could also experiment with different premixes - a little of KPC + a bit of B&G + Travel Fit would make a great over all total body burner.

Or if you want to do a little lifting before your trip - pop in one of the disc from Meso 2 and do a section of chest and shoulders, the next day do biceps & triceps and, for now, just lift what you normally would.

Have a great trip.

 

[mom2one]

Took your advice, Janis and did Chest and Shoulders, Triceps from Meso 2 (disc 22) today!!! OH MY!! I absolutely LOOOOVE it!!! I just simply love love love lifting weights! I can't wait to dive into the full STS program when I get back!! I have a feeling though I'm not going to be able to raise my hands tomorrow, even though I lifted a bit on the lighter side!

Grabbed the rest of the progam (Squat Rack, Abs Circuits and the STS Total Body) in "Today's Deals"! Now I just need to save some money for the step. I used my transFIRMER FIRM step this a.m. to mimic the incline bench and it worked fine, but it falls a little short of my body and not very comfortable. Seeing how much Cathe has this step/high step in most of her workouts I would rather have it.

Plan on doing Butts & Guts tomorrow, Meso disc 24 (Back and Biceps) on Wed., K,P,C on Thur. and Travel Fit on Friday before heading to TX on Sat.

I did Butts & Guts this Sat. and my abs are still feeling it! Question: I tried doing the bonus ab work on the stability ball from this program which was very challenging but the only move I could not for the life of me do, was the side oblique move with the band overhead!! I kept rolling down and off the ball! Is there a modified move for this one? All the other moves I was able to do, but it's a killer routine! I plan on doing more of the floor work (just did standing leg work this weekend) tomorrow. I never realized just how compromised my lower body has become!!! I've been so busy working my upper body that things have...um.. gone south! LOL Definitely need more lower body work!

~Amy