STS RECOVERY WEEK CHECK IN

Cathe Friedrich

Cathe Friedrich

Administrator
Hi All! For those of you who are on your recovery week before starting Meso 3, what activity did you do today? I had a wonderful Boot Camp class this morning with lots of high energy and a few special guests too. Jerry and his wife Diane came today (so great to meet you Diane....you are so sweet :)) . We also had Julie join us too. I was also happily surprised to see Jai and Lorraine stop in for a "butt-kickin' today too :eek:! You all did great!
 
I enjoyed (did I just say that ;)) Imax 2 to start my morning! Then added a little yoga inspired abs which then inspired me to get my three little ones off to school! It is a nice warm day so we will probably go for a bike ride after school.
Yesterday Fiddlefit mentioned a core/ab challenge that she was going to do this week. I would love to try something like that any suggestions?
 
HELLO CATHE!

Although DH and I are into Meso 3, week 2, I just wanted to stop in and say hello! :) We are having a blast and wanted to let you know! Happy Monday to you!
 
Ahhhh, recovery week!

Cathe, are Jai, Lorraine, or any of the STS crew doing the rotation, as well? That would be a hoot of class, having you all there.

Wendy - years ago Cathe wrote a rotation that had an "ab marathon" in it. It was the abs from Pyramid Upper Body, Muscle Endurance, and Kick Punch & Crunch. It's a fabulous challenge, especially with stability ball pikes in two of the workouts. If Cathe's got more combinations like that up her sleeve, I'd love to hear them.

Yesterday was Day One of recovery week for me. I did my 2nd most favourite step workout: Amy Bento's Advanced Step Challenge 2. (My most favourite is Cathe's Step Blast). Today I taught a total body muscle endurance class, keeping it light and easy for me. Late this afternoon I'm going to give the muscles a little love with 45mins of Shiva Rea's Fluid Power Yoga, and Cathe's Ab Marathon.

Cheers,
Sandra
 
HI everyone. I did TaeBo this morning and yesterday I worked in the yard for about 3 hours. Great way to start my recovery week.

Have a good day.

Bev
 
Yesterday I walked briskly for 90 minutes. Today I did my home PT stretches, then had a PT appt where they worked me over, and ended up getting in another 45 minute walk afterwards. Now I'm too sore to even think about doing anything else today :p.
 
Sandra,
Thank you for the info on the AB marathon (my fav body part to work) I don't have PUB yet but I will improvise. By the way your rest week looks amazing!
Sincerely
 
Good evening everyone :)!

I had no intentions on working out today because I was feeling lazy, but after reading some of the posts, I felt "guilty". Sooo....I mustered up the energy and did Drill Max. I am so glad I did; I feel so much better.

Well, my DH is giving me "the look", so I need to go spend time with him.
 
Good evening! I did an hour steady state step workout this evening for the first workout of my rest week. I miss STS already!

Carrie
 
Hi Cathe and gang~!


I hope everyone is having a great first day on our recovery week.

Today's workout:

Today was my first attempt and dong Cardio coach Volume 5, which is know as one of the toughest out of all of them. So, its a big accomplishment for me.:eek::D
Cardio Coach Volume 5!!! = 63 minutes includes cool down and stretch.
Calories burned = 774
Distance= 4.35 miles
Warmup= 5:17- BPM= 112 60% MHR (walking pace 3.5-3.8)
S.State 1= 3:03- BPM= 135 75% MHR -5.5 mph (not using any incline 'til knee heals.)
Challenge 1= 16:21 - BPM= 138,148,151 on individual sprints 75%-83% MHR (5.8-6.0 MPH).
Steady State 2= 3:10- BPM= 138 77% MHR (5.8 MPH)
Challenge 2= 9:36- 141,148,149,148 (6.0-6.2 MPH) 78%-82% MHR
Steady State 3= 3:13 -BPM= 139 (6.0 MPH) 76% MHR
Challenge 3= 7:23- BPM on sprints= 147,148,146,148,150 (6.0-6.8 MPH) 81%-83% MHR.
Cool Down= 5:39 reduced speed to 5.5 to a jog. BPM=132- 73% of MHR.
Stretch= 9:54 Phew! I did it! I embraced my inner cheetah, who knew? LOL!!!

Stretch Max- Stability Ball Stretch= 20 min
Calories burned= 68

4DS-LIS- ABS only= 10 Min
Calories burned= 55 calories.

That's it for me today. I feel like I won a race attempting and completing Vol. 5. So, I'm happy with that.

Cathe, that sounds like you had a great day. How fun that would be to have some of your Video workout regulars just show up for a workout. I'd be so psyched, and in Awe of you and them and have to pinch myself to see if I was awake. Oh well, it sounds like good fun I wish I were there.;)

Hugs and keep up the good workouts on recovery week. No weights- remember.

Nora
 
Question about Meso 3

Hi Cathe,
First off, I am loving STS. Although I have been working out for 25+ years, I feel stronger and firmer than ever before. Since Meso 2 is considered the hypertrophy phase, I'm hoping that I will continue to see gains in muscle growth in Meso 3. So far, I have gained more definition when I am flexing my muscles, can I expect more definition and growth in meso 3? I'm 5 foot and 104 pounds, so not much extra padding to hide the muscle. I want to see the muscle without having to flex for it. Does 5% stronger translate to 5% bigger muscle? I'm hoping :)
 
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