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Hi Lunacat, Could you please send me the compendium also. You are such a wonderful person to have done this for everyone. Thank you so much. Tracy [email protected] (I pm'd you) :-) :)

Bridge work is when you lay on your back with one or both legs on the step or stability ball to work the glutes and hamstrings. Cathe uses weights or the band to increase the intensity. These are great exercises to get definition in the backside. Tracy

As a kid my favorite was Lucky Charms. I could still eat a whole box if given the opportunity. Now I eat Honey Bunches of Oats and Kashi Go Lean Crunch and Kashi Heart to Heart mostly. Tracy

I keep telling myself I need to do some yoga because they say you will get better results from your workouts if you become more flexible. But like everyone else, I feel like it is almost a waste of time because it doesn't burn many calories. Tracy

I'm also in Lynchburg, VA. The gas prices here jump about 30-50 cents daily. I'm not currently working so I've gotten to where I just stay home all day to avoid using gas. Wonder if the gas prices will ever come down and then we'll think $3.00 a gallon is a bargain. Can't imagine it but it may...

I'm not related to anyone famous but the daughter of one of my co-workers is married to Pierce Brosnan's cousin. What a fun thread - Tracy

I am a popcorn addict. I eat it 7 days a week. I buy the 94% Fat Free Smart Pop by Orville Redenbacher also. I spray with a little butter spray and sprinkle with a little Molly McButter cheese flavoring. Yum! I'd like to cut back but everynight at 8:00 my sensors go off and I'm eating by 8:05...

I was using 40# (2-20s) for leg press until I starting freestyling. Now I'm using 30# (2-15s). Tracy

I used the patch. Even though the patch eliminated the actual craving for the nicoteen, your mind still thinks about cigarettes constantly. You still have to WANT to quit for it to work and you have to find something to keep you busy. However, it is amazing how well the patch works when you want...

Ok, just to let yall know how it went with KPC yesterday. What an awesome workout. I LOVED it. I was able to do the entire workout and had a couple of areas where I need to get the footwork down. But this was one heck of a work out. I just melted into the floor when I was done but I can't wait...

I am a new Cathe fan. I've been FIRMing for 3 years and just recently got some Cathe workouts. I'm loving them so far but the foot work has been a challenge. I just got KPC/L&G and have previewed it once and will be doing KPC tomorrow. You can see the pain in Cathe, Jai and Lorraine's faces and...

Does anyone else experience cramping in the palms when doing concentrated bicep curls? I was doing GS Back, Shoulders & Biceps yesterday and during the concentrated bicep dumbbell curls my right palm cramped up and I had to quit. I was making a conscious effort not to squeeze the dumbbell but...

Carole, Thanks for your input. I guess something else I thought about is that if you continue with freestyling and lifting only 70-75% of your normal heavy weight that after a while of freestyling wouldn't your normal heavy weight decrease since you wouldn't be lifting that heavy weight. (did I...

Neha, There is a thread on the Rotations board regarding freestyle training. It is called Freestyle Rotation using Cathe - comments please. You can also check out bodybuilding.com and find info regarding freestyle training on their site. Tracy

Reba, What happens after 4 weeks of Freestyle? Do you continue freestyle training or do you return to your normal routine of heavy lifting with the lower body? I have also started a freestyle rotation but don't know the best way to move on after 4-6 weeks of freestyling. Thanks for your...

Kit, That is a great analogy of how the body burns fat. I've come to realize the truth in it too. I'm trying to lose the last 5-7 pounds and I'm finding my thighs are the last to go. It's really just been a little here and a little there but the thighs are the most stubborn area of my...

I will usually have a protein shake, a protein bar, half a cup of yogurt with a scoop of protein powder. Oddley enough, something else I heard and tried for myself is pickles. Believe it or not it works. I keep a jar of hamburger dill chips in the fridge so when I have an overwhelming craving...

I'm sure there have been endless questions about heart rates but here's another one, ha! When I exercise I am rarely within my target zone. If I've been within my zone for 20 minutes during a workout it is largely due to the warm up/cool down/ab routines. Whenever I'm working out, whether it be...

I'm sure there have been endless questions about heart rates but here's another one, ha! When I exercise I am rarely within my target zone. If I've been within my zone for 20 minutes during a workout it is largely due to the warm up/cool down/ab routines. Whenever I'm working out, whether it be...

I recently switched from Designer Whey to Optimum Nutrition 100% Whey. I only use chocolate. I like both of these powders. They both mix well in a shaker bottle in just a few seconds and taste great mixed with yogurt, fruit, ff milk or water. Make really great smoothies too. Tracy