STS RECOVERY WEEK CHECK IN

Cathe Friedrich

Cathe Friedrich

Administrator
Hi Everyone! I hope you had a nice weekend!

I am going to have a DAILY STS Recovery Week Check In so that we stay accountable to our program :D

So what is your recovery week activity today (remember no weight training this week). Btw, a day off is also an acceptable form of recovery....just don't make a habit of it :p

Today I did my Bootcamp class and focused on Cardio drills and sprints! Did lots of plank work for the core too.

How about you?
 
Hi Cathe !!

I caught with you (after a migraine) and am now in recovery week too !

This morning I did turbo jam cardio party (for something completely different) and abs from SS/PP .
I just got back from a 30 minute walk with my dog.

Is it okay to work abs with weights during this week or is it better to skip weights entirely?

Thanks:)
Becky
 
It was nice to sleep in a little extra today.:p I did not make a plan for today but after I got up I listened to my body and felt like I needed a little jump start. When I searched my DVD library...CTX 10-10-10 (no weights) spoke to me. That gave me just the jump start that I needed to get going! and then some, ha!
It's a beautiful, warm 70' day today so we will spend some time running around in the park with the kids after school.
 
Hi Cathe!

I had a great weekend; nice sunshine both on Sat & Sun, so my daughter & I took walks on both days. Today, I did LIS (cardio only) from 4DS. That is always a fun one for me.

Besides that, I took the day off of work & got a little afternoon nap in. So far, rest week is feeling really good! :)
 
Hi Cathe, how are you? I keep up reading all the STS check-in but was wondering why you posted here and not STS forum. Just curious.
 
Good Monday, Cathe!

Did you enjoy your recovery baseball practice with the kids?

I was wondering whether core was supposed to be off-limits to us this week, as well, but I see it's not! I'll bet that was a fun bootcamp class today!

On Saturday I instructed a 60min cycle class, on Sunday I did KickMax (and included the leg conditioning drills). This morning was 45mins of yoga, and a mid-morning total body resistance class that I instruct. I tried to stay with the spirit of the week and keep the resistance on the easy side, but it's pretty hard to make firewalkers easy, no matter how you do them! :D

The rest of the week will include a swim, a cycle, a step workout, and more yoga. And I'll instruct one more total body resistance class in which I'll do my best to underperform :p.

Cheers,
Sandra
 
Hi Cathe and everyone else that's checking in this week. I did TaeBo this morning and plan to do a little bit of a warm up from STS this afternoon before doing one of the SM segments. I feel like I need to stretch my upper body for some reason and I know you tell us to not do it when we aren't warmed up so I thought I would enjoy just hearing the beginning music from STS!

Have a great day. It started raining down here on Friday and hasn't let up yet so I haven't been able to get a nice walk in but I have the rest of the week.

Bev
 
I did Cardio Fusion today. I actually tried it in it's entirety (which I've never done before) and had to cut out a few of the sets in the Drill Max portion as I was spent. I also had some audio problems matching the video and spent over 10-15 minutes trying to get it to match! Ugh... Anyhow it was still good and I was shocked to see how tight my hamstrings were when I went to do the stretch at the end. Sounds like more limbering up is needed! I will probably do some core work tomorrow since I haven't kept up with the ab sequences as I should... Is there any reason not to given that they haven't been worked as hard as the rest of my body and shouldn't need the rest?
 
I am headed to do some Tony H - not sure which one yet - but after Rythmic Step yesterday, anything is a piece of cake.

Michelle
 
Hi Cathe and STSer's!:)
I finished Meso cycle 1 Friday, so this is my recovery week. I do feel weird not lifting weights today, but I'm sticking on track with STS as per Cathe's recommendations.

Today's Workout:

Cardio Coach Vol. 3= 45 min
Calories Burned= 553
BPM in Zone= 144-150 this was for approx. 30 min
BPM above Zone= 40 seconds @ 156.
Then cool down jog to walk = 5 min
Stretch = 6 min

CTX- All Step everything but No shoulder weight work = 43 min
Calories Burned= 411

that's it for me today, I still feel like I'm forgetting to do STS weights though. LOL!! :p

I hope everyone had a great weekend and enjoying there first day of active recovery week.

Hugs!:)

Nora
 
I ended up doing cardio and a stretch yesterday, Sunday, so today I did nothing. I had a meeting with a real estate agent and decided to treat myself to a total day off. Felt great!
 
Hi Cathe and all other STSers!!

Last night I did a warm up, the extended stretch from STS, then yoga-inspired abs.

This morning I did about 3 miles on the treadmill -- I am training for a 5k, so I need to keep my mileage up this week.

I am in the mood for some more gentle stretching tonight, too...
 
Cardio and Core

Hi,

Today I ran my short intervals and did the STS abs: Pilates Based Abs. I have not been doing abs during meso 1 since I have felt my core working the entire time! Yes, I had DOMS in my core on a few occasions over the past month.

Here is my short interval schedule in case anyone wants to try it. I find that it keeps me going since you have to pay attention to the time and what speed you are on. No boredome here!

Warm up:
5 minute walk in 2% incline 3.5 mph
5 minute jog on 1% incline 5.7 mph

Workout:

Interval One:
3 minutes at 6.0 mph, no incline
2 minutes at 6.5 mph, no incline
1 minute at 7.0 mph, no incline
1 minute walk 3.5 mph, no incline

Interval Two:
3 minutes at 6.3 mph, no incline
2 minutes at 6.8 mph, no incline
1 minute at 7.1 mph, no incline
2 minute walk 3.5 mph, no incline

Interval Three:
3 minutes at 6.6 mph, no incline
2 minutes at 7.1 mph, no incline
1 minute at 7.6 mph, no incline
3 minute walk at 3.5 mph, no incline

Cool Down:
5 minute jog at 5.7 mph 1% incline
5 minute walk 4.0 mph, decreasing the incline first by .5 for 2 minutes and then the speed each minute by .5 mph.

Stretch

Pilates Abs (I wrote everything down, made a workout card with the descriptions and took it to the gym.)
 
Good evening everyone! I had a nice rest day yesterday...resting from exercise but not from housework! I did some cleaning and tiled a counter. Today I took a long walk with the kids and did some stretching with my foam roller. It felt great!

Take care everyone!

Carrie
 
Rest day today

Hello everyone :)

This weekend I played tennis on Saturday, then did an interval walk on the treadmill and no-equipment abs on Sunday. Today is my day off this week from working out.

I found during meso one that I was really good at doing the STS workouts and cardio on the treadmill, but found that I had a hard time adding in the cathe cardio and abs consistently. I think it was getting used to a full 6 day a week workout schedule when I had been at 3-4 days a week consistently, moving my workouts to the morning and adjusting to the intensity of the series. Now that I have adjusted I have planned a full rotation of cathe cardio and abs to go along with sts for meso 2 and 3. So this week I am going to focus on some premixes from cathe cardio dvds daily and ab circuits every other day.

See you tomorrow. Enjoy your evening.

Mary
 
I did a 2 mile fast paced run, then 20 minutes of Stretch Max. It was great - but I actually miss STS!
 
Recovery Day Check-in

Cathe:

I am dreaming of my recovery week in 2 weeks! I started Mesocycle 1, Week 4, for the first time Sunday morning with STS Disc 10. Oh my word! That increase to 70 percent of my one-rep max kicked my butt. I was eyeing my green Dynaband during the barbell curl with band because my barbell was not budging with your kiwi green band!

Kristi (PinkMom) and her husband and twin daughters came to visit today. Is eating ice cream with a couple of STSers to celebrate their recovery week a good form of recovery? *wink* It was a yummy one! It was fun to hear her husband’s thoughts on these workouts. Here is a picture of me and Kristi:

358405401.jpg


I started previewing Mesocycle 2, and I am putting my game face on and fixin’ to start eating my veggies on Palm Sunday! LOL!

What kind of surprise do you have up your sleeve, Miss Cathe?!

Have a blessed recovery week. Enjoy those warm bubble baths while you can. It will be time to work, work next week! Hugs! :)

Blessings,
Heather B.

"So whether you eat or drink or whatever you do, do it all for the glory of God" (1 Corinthians 10:31 NIV).
 
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Hi Cathe,
I finished mesocycle one last week and decided to repeat the whole cycle one more time to enhance my form. I did my 1 RM again and definitely saw some really noticable strength gains. Thanks for your incredible wisdom and dedication. You are Number 1 idol for me and I appreciate you so much for all you do.

Ela
 
Hi Everyone - hope recovery week is going well.
Sunday I did nothing...body just wasn't feeling it....that rarely happens...usually I can get motivated, but Sunday was not one of those days....and sometimes, that is the best thing.

I swapped out my run yesterday and went for an oldie but a goodie - PowerMax rounded out by STS No equipment abs and the extended stretch.

Today I will do kickboxing at the gym, stretch max III and core max III at home later.

Happy St. Patrick's Day - yet another birthday (my brother's today), but no cake for me :)
 
Love the pic Heather. Thanks for sharing! Nice to see you too Pink Mom :)





BelovedHeather said:
Cathe:

I am dreaming of my recovery week in 2 weeks! I started Mesocycle 1, Week 4, for the first time Sunday morning with STS Disc 10. Oh my word! That increase to 70 percent of my one-rep max kicked my butt. I was eyeing my green Dynaband during the barbell curl with band because my barbell was not budging with your kiwi green band!

Kristi (PinkMom) and her husband and twin daughters came to visit today. Is eating ice cream with a couple of STSers to celebrate their recovery week a good form of recovery? *wink* It was a yummy one! It was fun to hear her husband’s thoughts on these workouts. Here is a picture of me and Kristi:

358405401.jpg


I started previewing Mesocycle 2, and I am putting my game face on and fixin’ to start eating my veggies on Palm Sunday! LOL!

What kind of surprise do you have up your sleeve, Miss Cathe?!

Have a blessed recovery week. Enjoy those warm bubble baths while you can. It will be time to work, work next week! Hugs! :)

Blessings,
Heather B.

"So whether you eat or drink or whatever you do, do it all for the glory of God" (1 Corinthians 10:31 NIV).
Click to expand...
 
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