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Cathe STS Mesocycles explained

The latest Cathe product

, “Shock Training Sytem” or STS, features “Mesocycles.” A “mesocycle” is a training phase, and can be as little as 6 weeks or as long as 3 months. You progress with different intensities during different mesocycles.

Cathe’s Shock Training System (STS) features 3 Mesocycles. The first one focuses on Muscle Endurance (60% to 70% of 1 max rep). From her FAQ:

MESOCYCLE #1 – Muscle Endurance (60% to 70% of 1RM)… In this phase the workouts will feel similar in nature (yet totally different format) to our other muscle endurance type workouts…working with higher reps ( 15 reps or more)….Here is where we burn calories, develop muscular endurance for long term activities, build stamina, and condition the joints, tissues, tendons for the next phase…..let the soreness begin

#1 Week ONE/Day One…(Chest, Shoulders & Biceps)-Pull Out Workout Number 1
==> At Least A Day Off In Between
#2 Week ONE/Day Two…. (Back & Triceps)- Workout number 2
==> At Least A Day Off In Between
#3 Week ONE/Day Three… (Legs)- Workout Number 3
==> At Least A Day Off In Between
#4 WEEK TWO/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 4
==> At Least A Day Off In Between
#5 Week TWO/Day Two…. (Back & Triceps)- Workout number 5
==> At Least A Day Off In Between
#6 Week TWO/Day Three… (Legs)- Workout Number 6
==> At Least A Day Off In Between
#7 Week THREE/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 7
==> At Least A Day Off In Between
#8 Week THREE/Day Two…. (Back & Triceps)- Workout number 8
==> At Least A Day Off In Between
#9 Week THREE/Day Three… (Legs)- Workout Number 9
==> At Least A Day Off In Between
#10 Week FOUR/Day One… (Chest, Shoulders & Biceps)-Pull Out Workout Number 10
==> At Least A Day Off In Between
#11 Week FOUR/Day Two…. (Back & Triceps)- Workout number 11
==> At Least A Day Off In Between
#12 Week FOUR/Day Three… (Legs)- Workout Number 12
==> (((((Active Recovery – Take one week off and do light activities))))))

The second Mesocycle is Hypertrophy (70% to 80% of 1 Max Rep). It focuses on building lean muscle mass. The schedule is:

#13 Week ONE/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 13
==> At Least A Day Off In Between
#14 Week ONE/Day Two…. (Legs)-Workout number 14
==> At Least A Day Off In Between
#15 Week ONE/Day Three… (Back & Biceps)-Workout Number 15
==> At Least A Day Off In Between
#16 Week TWO/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 16
==> At Least A Day Off In Between
#17 Week TWO/Day Two…. (Legs)-Workout number 17
==> At Least A Day Off In Between
#18 Week TWO/Day Three… (Back & Biceps)-Workout Number 18
==> At Least A Day Off In Between
#19 Week THREE/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 19
==> At Least A Day Off In Between
#20 Week THREE/Day Two…. (Legs)-Workout number 20
==> At Least A Day Off In Between
#21 Week THREE/Day Three… (Back & Biceps)-Workout Number 21
==> At Least A Day Off In Between
#22 Week FOUR/Day One… (Chest, Shoulders & Triceps)-Pull Out Workout Number 22
==> At Least A Day Off In Between
#23 Week FOUR/Day Two…. (Legs)-Workout number 23
==> At Least A Day Off In Between
#24 Week FOUR/Day Three… (Back & Biceps)-Workout Number 24
==> (((((Take one week off and do light activities))))))

And the 3rd Mesocycle focuses on strength (80% to 90% of 1max rep):

#25 Week ONE/Day One… (Chest & Back)-Pull out Workout Number 25
==> At Least A Day Off In Between
#26 Week ONE/Day Two…. (Legs & Shoulders)-Workout number 26
==> At Least A Day Off In Between
#27 Week ONE/Day Three… (Biceps & Triceps)-Workout Number 27
==> At Least A Day Off In Between
#28 Week TWO/Day One… (Chest & Back)-Pull Out Workout Number 28
==> At Least A Day Off In Between
#29 Week TWO/Day Two…. (Legs & Shoulders)-Workout number 29
==> At Least A Day Off In Between
#30 Week TWO/Day Three… (Biceps & Triceps)-Workout Number 30
==> At Least A Day Off In Between
#31 Week THREE/Day One… (Chest & Back)-Pull Out Workout Number 31
==> At Least A Day Off In Between
#32 Week THREE/Day Two…. (Legs & Shoulders)-Workout number 32
==> At Least A Day Off In Between
#33 Week THREE/Day Three… (Biceps & Triceps)-Workout Number 33
==> At Least A Day Off In Between
#34 Week FOUR/Day One… (Chest & Back)-Pull Out Workout Number 34
==> At Least A Day Off In Between
#35 Week FOUR/Day Two…. (Legs & Shoulders)-Workout number 35
==> At Least A Day Off In Between
#36 Week FOUR/Day Three… (Biceps & Triceps)-Workout Number 36

Sounds interesting to you? There’s a pre-order right now! Visit the site to learn more below:

Cathe STS

Cathe STS FAQ – now available!

Morning,

If you’re a diehard Cathe fan

and you can’t wait for STS, there is now the official FAQ available!

Here’s a brief bit of it:

#1 Cathe Describes STS in her Own Words.

Hi Everyone! I am noticing that there is still a bit of confusion surrounding the STS program and also that many are still viewing the series as a bit complicated and perhaps overwhelming. I am just wondering if I, or even Chris, are failing to explain anything properly. The only reason I ask is because I am THE LAST person who will touch a complicated program. I won’t go near anything that I have to read at length to “get it”. So doing these rehearsals and feeling the ease at which the routines flow, the soreness they are producing, and the muscle recruitment of the various applied techniques, I can’t help but feel the need to let you know how uncomplicated, yet very effective, this system is.

All you have to do is find your one rep max…that’s it!

And if you don’t want to use an online rep max calculator, simply pick up a weight that makes you say “hmmm, I don’t know about that weight” and try to lift it 10 times. If you keep good form while turning all funny shades of red and say things I can’t type here…you found your weight. But if you are losing your form and not even getting 8 reps out of that weight its too heavy. On the other hand if you are getting 15 reps like a breeze, do yourself a favor and load up!! ….MORE…..

Sure sounds like an interesting program! I really like the ideas about MesoCycles and will be posting more about that at another time.

Stay tuned,

Barbara

ps – here are some nifty Cathe discounts:

Lose 18 pounds in 4 days diet – reviews, forums, more

Morning,

Recently, I’ve seen quite a surge of interest

in the

Lose 18 pounds in 4 Days Diet

concept.

So! Let’s get started in discussing it. First off, the only way you can lose this amount of weight this soon is to cut off a limb. Let’s be a wee bit serious here – 18 pounds in 4 days is a little bit more than 4 pounds a day.

Does this make sense to you? Any quick weight loss will be water, something that never lasts.

And even worse, after the 18 days are up and you return to your usual way of eating….do you really think the weight WON’T come back up?

There is no quick fix when it comes to losing weight and keeping it off. And lots of folks have discovered this at the following weight loss forums:

Personally speaking, I would shun this idea. I’ve been on my own weight loss journey now since 12/2006, and haven’t regained any of the weight whatsoever (I’m still losing!). Slow and steady, in this case, most definitely wins the race.

Enjoy,

Barbara

ps – if you ARE interested in diet goodies, check out these discounts:

Do you really NEED cardio?

Morning,

The following is from Mike Geary, author of The Truth about Abs. It’s extremely intriguing – enjoy!

Today, I have a rather intriguing discussion about cardio workouts and training. Ideally, this will get you thinking differently and fire you up to trynew things.

You might be aware I’ve been called the anti-cardio guy in the past, but today I’m back posing this question to you…

Do you really need cardio training to get lean and in great shape?

By the way, you’ll see in a minute that I’m not really “anti-cardio”, just “anti traditional cardio”.

Lots of fweekend warriors and fitness fanatics or anyone trying to get in shape or lose body fat, believe they NEED “cardio” exercise to accomplish these goals. They would never even question it. However, I’m not only questioning it, I’m going to refute it!

Get this – are you surprised to learn that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio?

And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all.

Sure, there can be a place for low-moderate level cardio for truly overweight or obese or sedentary people, but even in those cases, other types of exercise can be far more beneficial.

Whenever someone comes up to me at the gym and asks me how much cardio they should do to lose more body fat, my answer is always… NONE!!! You should see the crazy looks I get…it’s priceless!

But the fact is, just like the in-shape folks to whom I referred above that never do cardio, I personally haven’t performed what most people would think “cardio” is in years. Heck, I can’t even remember when last I “jogged” on the treadmill, or pumped away on an elliptical, or zoomed fastforward, going nowhere, on the stationary bike. However, in spite of my lack of “cardio”, I enjoy less than 10% fat percentages year round.

Don’t get me wrong… Just because I say I don’t do “cardio”, doesn’t mean that I don’t work my rear off in the gym!

But what exactly is “cardio”? Lots of folks think cardio is just what I described above… striding away bored on a treadmill, pedaling on a stationary bike, or coasting on an elliptical machine. Of course, they’re watching the TV screen at their local gym during this time.

This is what I call “traditional cardio”.

Hmmm, no wonder why many people get blahhed with their workouts and forgo them after a couple months, as they don’t see results.

But if you look closer, “cardio workouts” are any type of exercise or activity that builds up the cardiovascular system. Plainly put, if it gets your heart pumping, and gets you huffin’ and puffin’ and sweating like a March thunderstorm… it’s cardio. I don’t care if you’re holding weights or dumbbells or bookcases or small elephans or …. and everyone calls it a strength training exercise…at its fundamentals, it is conditioning your heart.

Here’s some examples:

Take a barbell clean & press for example, which requires you to lift a barbell from the floor, bring it up to shoulders, then push pressing overhead. And listen up ladies, this applies to you too! Even though this is usually seen as a manly exercise, it makes not a difference if you’re not lifting 250 lbs; if 35 lbs is challenging to you, then you will still get the benefits just as much.

Now listen here: I challenge you to do a hard, consistent set of around 10-15 reps on the C&P.

If you taken on a jeavy enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended max (!), and you are panting like you just dashed a 100-year sprint to grab that last WII at the holiday discount!

Do the same thing for a set of 15 reps of one-arm snatches or swings with each arm with a dumbbell (2 of my specialty exercises in my Truth about Six Pack Abs manual), and then look me in the face and tell me:

  • your legs aren’t burning
  • heart isn’t racing,
  • you’re NOT gasping for breath.

Next, try 5 minutes straight of rotating lunges, and pushups, and bodyweight squats. Make sure there’s little rest in between! You’ll find your heart pumping and you are gasping for breath and covered in sweat, the good way.
Now, you go and tell me you’re NOT conditioning your heart with this style of training! Typical thinking decrees that these are strength training exercises…but at the same time, they are fullfilling your cardio needs as well.

Not only is an immense amount of time saved, but you also condition and improve almost every muscle in your entire core body with these full body exercises (given they’re done with enough intensity, of course).

This CANNOT can’t be said for that boring stationary bike ride or treadmill jaunt while reading or watching TV.

Truth about absI challenge you to forgo the “traditional cardio” starting now, and begin training the way I describe in my best-selling Truth about Six pack Abs Program. You will see yourself getting leaner, more defined, and your six pack starting to peak through what used to be your spare tire.

What do you have to lose?

If you don’t find the program as I described, you’re covered by the guarantee… so you really have nothing at all to lose except all of that belly fat that’s been cramping your style for waaaay too long.

Life, friends and family are truly wonderful blessings – the true secret to happiness

It’s always ‘way smart

when one listens to their bodies…and takes it easy to the xtreme.

Okay, true, I did get my P90x workout in, but besides that, I gave myself permission to take a nap in the morning, nix going to the gym, and enjoy some nice calm work online.

But the thing that really made an impression on me today was at karate. I normally do not take beginners anymore, as I’m ‘way past that, but my daughter’s friend participated so I joined in again. And I was able to watch my kids practice, and then see my husband arrive with the other kids, and watch how content they were….and I realized that now, in my 40s, life is really darned good.

I think that the true secret to happiness is appreciating the good times, loving your family, laughing with your friends, realizing the bad times – they do indeed pass, and witnessing how your actions can give joy to the lives of those important to you.

Work – it’s transient.

Shallow friendships – they’re beyond transient.

Angsting over the small stuff – a waste of time beyond belief.

Teaching the above to your kids and letting them internalize what’s really important to them – now that’s an incredible gift to give.

So! If you have folks you love and people you cherish and family members who mean the world to you – take the time and let them know how special they are. I did today, and it really made their day. So often, we just don’t take the time to let people know their importance in our lives.

I am one lucky woman indeed, I am.

Time to call it a night,

Barbara

ps – Valentine’s day is coming up!

How to get the Fluidity Bar at a discount (even free)

Have you ever heard of the Fluidity Bar?

Where did I get these discounts? From eBay, of course. But wait, there’s more…what exactly IS the Fluidity Bar, and why should you care?

Basically, it’s a dancer’s barre bar from which you can do dancer exercises and obtain the “long lean body of a dancer.”

And while the concept is okay, I suppose, the fact is….you’re not going to get that long lean dancer body unless you make the lifestyle change that lets you shed the pounds as well!

The final price of this product after shipping/etc. is over $200. But like every exercise equipment, there are bunches of folks who buy it, find it makes a great clothing hanger, and then try to sell it on eBay. Generally such items are in excellent condition as well.

Here are some places that discuss the Fluidity bar:

And don’t forget about Craigslist – sometimes you’ll see people trying to sell theirs over there as well.

Remember, however….no matter what you decide, the ‘long lean dancer’s body’ comes from actually committing yourself to a lifestyle change. Never lose sight of that crucial fact.

Enjoy,

Barbara

ps – Here’s some Fluidity bar discounts you can get right now!

How to make super-relaxing aromatherapy massage oil

One of the nicest things

you can give your spouse/family/friends/etc. is a great massage. And it’s even better if you can make your own signature massage oil to use with it!

I was reminded of this…because I just ran out of my latest batch this morning. So I had to whip up another batch, which prompted me to share my expertise.

I always like using a mixture of aquaflor and olive oil. I generally use the ratio:

1 to 3

Aquaflor to olive oil

and then heat that until it all liquifies. Into that, I’ll put essential oils of:

  • rose
  • sandalwood
  • cinnamon (must be very careful with that, it can burn)
  • wintergreen
  • lavender
  • clove

When it cools down to room temperature, it’s a solid once again…and works dandy for massages.

I also have coconut oil but haven’t yet tried that in my mixtures.

In any case, the final product is great for when you do skin-on-skin contact. However, it’s not edible, so get that idea out of your head now. :) Stick with veggie oils if that’s of interest to you.

Enjoy,

Barbara

ps – some already-made massage oils are:

How obese and fat is YOUR state?

Morning,

I just came across:

Is Your State Overweight?
That’s the easy question. The harder one is what to do about it.
by Kathleen Donnelly for MSN Health & Fitnes

As a country, we’re getting fatter. Fast.

Each year, the U.S. Centers for Disease Control and Prevention updates its series of maps that show how the rate of obesity is expanding. States where, as recently as 1990, 10 percent or fewer adult residents were obese now report levels double that. In the latest edition of the maps, three states estimate that a third of all adults are obese…..MORE….

The interesting thing here is you can click on each of the 50 states, and get the data regarding obesity and fatness for each one. For example click here to see NJ.

The data is interesting and is gotten from the:

That page you should definitely visit – you can learn about:

I especially liked their State-Based Programs information.

Enjoy,

Barbara

ps – here are some useful products:

Listening to your body – the most important thing you can do

Morning,

Today I awakened

and realized, my gosh, I feel like I’ve been run over by a herd of elephants followed by 17 steamrollers followed by a horde of toddlers who spied the FREE ICE CREAM! sign at their local preschool followed by….

So I made myself a huge breakfast, sat down, and took stock of my condition. Undeniable facts:

I’m only one person

I’m the only one who can build what’s needed

I need time for myself as well

I have to pace myself

I need to be on mom-duty in the evenings

and here are my wants

I want to have my projects finished yesterday

I want to always be available for my kids and husband

I want to spar in the adult class

I want to be able to survive on 6 hours of sleep

Applying the “needs” to the “wants”….and it looks like I have to cut down on my work load. Nobody ever whispered to their loved ones while on their death bed

“If only I had spent more time on the computer!”

So moderation is the theme for me today. I’ll give my body a break from the workout I normally do (or perhaps just do it later today)… and go into non-frantic, calm, methodical work mode. No time limits; we’ll see how that mental readjustment works out. I’ve put on my houserobe and fuzzy socks and will just….try to take it easy.

So! My wisdom for today – listen to your body and turn on a dime whenever needed. You’ll be much better off for it.

Enjoy,

Barbara

ps – Here are some nice relaxing thingees:

P90x Review – Back Biceps, Week 6, Day 3 – Total Days – 38

It’s been 38 days and let me tell you

P90x really has been delivering superbly!!

Back/biceps really gets the, well, back and biceps muscles completely fatigued if you push to your failure limit. It’s a great workout with which to start the morning.

I love anything that has to do with pullups, chinups, pushups and the like – it’s quite interesting to see how many ways you can use the same muscle in different positions/formations. I do like the results I’m seeing.

And that’s Day 38,

Barbara

ps – Some great P90x bargains!