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News from Cathe dot Com
May 1, 2017 - Cathe Friedrich Weekly Newsletter
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Squats vs. Lunges: Which is Better for Glute Development?

Squats vs. Lunges: Which is Better for Glute Development?

By Cathe Friedrich


If your goal is to get more defined glutes, squats and lunges should both be part of your routine. These exercises are compound movements that work the quadriceps, hamstrings, and glute muscles to varying degrees. What strength-training routine would be complete without them? But what if you could only choose one of these exercises? Which one is better for activating and shaping your glutes?
Glutes: The Power Muscles
The gluteus maximus is the largest muscle in your body and one that can generate considerable force and power. It’s also the muscle group that gives you a shapely backside. Two other smaller muscles come together to form your glutes – the gluteus medius and the smaller, deeper gluteus minimus muscles. You might be training these muscles to look better in a pair of jeans, but these muscles also generate the power you need to lift more weight when you do lower body exercises, to sprint faster, and jump higher when you do plyometric moves. So, showing these muscles some love will pay off in a variety of ways.
Lunges and squats are two of the most common exercises people do to strengthen and shape the glutes – but how do they compare in terms of muscle activation? Researchers at the University of Wisconsin at La Crosse used EMG to measure glute activation during a variety of exercises that work the glutes. What they found was squats activated the superficial glute muscles, the gluteus maximus, and medius. However, they weren’t the BEST exercise, in terms of muscle activation, for these muscles. In fact, lunges target these muscles better than squats. Other exercises, including hip extensions and step-ups, were better glute activators as well.
So, despite the popularity of squats, they don’t activate the glutes as much as lunges. Keep in mind that EMG measures muscle activation and tension and doesn’t take into account other promoters of muscle hypertrophy, including metabolic stress and muscle damage. Therefore, EMG measurements don’t tell the full story. Although you can’t necessarily say that EMG is the best measure of hypertrophy potential, it does measure muscle activation and tension, an important stimulus for muscle development.  | continue reading |

What We Can Learn about Longevity from the Blue Zones

What We Can Learn about Longevity from the Blue Zones

Most of us want to live a long life, as long as we continue to maintain a high quality of life. People who live in the blue zones have the longest lifespans in the world and often remain functional into an advanced age. They aren’t confined to a nursing home or wheelchair but living life to its fullest.
As discussed in the book called The Blue Zones by David Buettner, blue zones are parts of the world where the residents enjoy exceptional longevity. In fact, there are 10 times more people who reach the age of 100 or greater in these zones than in Western countries. What can we learn from these healthy, long-lived residents? | continue reading |

What We Can Learn about Longevity from the Blue Zones

Cathe's May 2017 Workout Rotation

Hi Everyone!  This month you will shock your metabolism with a wide variety of longer, shorter, higher intensity and lower intensity workouts.  Get ready to work hard & sweat hard.  Replenish with wholesome natural foods and lots of water! | view rotation |

What method do you use to watch Cathe OnDemand on your Big TV?

What method do you use to watch Cathe OnDemand on your Big TV?

Cathe OnDemand and Cathe Live are available for viewing on the web, and Cathe OnDemand can be viewed through our iOS App (for iPhones, iPods and iPads running iOS 9 or newer), Android app,our tvOS App (for Apple TV version 4 or newer), or our Roku App (for Roku 3 or newer). But how do you connect your mobile device to your big TV? | Take Our Poll |

Strong and Sweaty FAQ

Only Strong & Sweaty Gives You All of This

  1. 6 Amazing Workouts
  2. 77 Premixed Workouts
  3. Basic,Timesaver & Mish Mosh Premixes
  4. Bonus Abs on every DVD except Cycle Sweat
  5. Online User's Guide With Workout Rotations
  6. Superb Chaptering of nearly every exercise
  7. Low Impact Options for most high impact exercises

Order Now |*Now in Stock!!!

What is Meal Sequencing and Can It Help You Lose Body Fat?

Create and Share Your Own Strong & Sweaty Premix!

We've created 77  Premixes for  our Strong and Sweaty workout series, but now it's your turn to add to what we have done. If you're an online subscriber to Cathe OnDemand  you can create your own Strong and Sweaty Premixes and share them with your fellow Cathletes. The possibilities are almost unlimited!

Our Workout Blender is one of the most unique tools in the fitness industry. Learn how to create and share your own Strong & Sweaty Premixes or how to download Premixes created by other Cathletes by clicking on the following link.| continue reading |

Cathe Friedrich's Scrambled Cardio & Weights Live Workout

Work Out in Cathe’s Gym No Matter Where You Live

With Cathe Live you get to see and experience Cathe in the same way our gym members do – unrehearsed, unscripted and little to no editing. Now you too can work out with Cathe almost every week at her Gym no matter where you live! All broadcasts are recorded and may be viewed whenever you like 24/7.
Get Started Today
15% off coupon for One Year Cathe Live or OnDemand  Streaming - Limited Time Only
Cathe Friedrich's Cardio Supersets Workout

Save On Our DVD and Fitness Products With Our Daily Deals!

Today's Daily Deals (5-01-17) includes Cathe's Low Impact cardio SuperSets workout DVD as well as several other special daily deals.  | View Teaser Clip | | Shop Now |

Every day we offer a special Daily Deal on some of our Fitness Products and DVDs . When you combine these savings with any of our  discount coupons you will save even more. So make sure to check our website every day  for incredible Deal of the Day savings!
A Better way To Watch Cathe’s OnDemand Videos

A Better way To Watch Cathe’s OnDemand Videos

We’re excited to announce the release of our new iOS App (app works on your iPhone, iPad, or iPod. iOS 9.0 or above) for our Cathe OnDemand streaming videos. You can now download our new app from the Apple iOS App Store or click on the following direct link:
To celebrate the release of our new App we’re also offering a 15% discount on the purchase of any of our one year streaming memberships (Coupon Code SAVE15)  | continue reading |

Announcing Our New Cathe Android OnDemand App

Announcing Our New Cathe Android OnDemand App!!!

Previously, we released  our Cathe OnDemand iOS and tvOS Apps for Apple devices.  Now we're excited to announce the release of our Cathe OnDemand App for Android devices. Our Cathe OnDemand Apps make using our OnDemand service easier and better when using a mobile device and also make it easier to stream from your mobile device to your TV. Our Apps also allow you to to quickly access all of our premixes and any workout you have created or imported from our Workout Blender. 

If you're  a Cathe OnDemand subscriber just go to the Google Play Store to download our new Android Cathe OnDemand App or Click Here

Our next scheduled App releases will be for our Cathe Live streaming service.

To celebrate the release of our new App we’re also offering a 15% discount on the purchase of any of our one year streaming memberships (Coupon Code SAVE15)  | continue reading |

Cathe's Lower Body Bootcamp   Live Workout

With Cathe Live You Get a New Cathe Workout Almost Every Week For Less Than $2.50 Per Week!

This is a short video clip from Cathe's "Cathe Friedrich Lower Body Bootcamp Live Workout " live workout that was broadcast live from our facility in Glassboro, New Jersey on Thursday, April 27, 2017. We now have 146 Cathe Live videos in our collection.

If you would like to experience our Cathe Live broadcasts (all live broadcast are also recorded and archived so you can watch them whenever you like)  make sure to subscribe to our Cathe Live Channel.
Subscribe Now
The Surprising Role Exercise Plays in Cellular Health

The Surprising Role Exercise Plays in Cellular Health

Disease and aging begin at the cellular level. So many factors can injure a cell and lead to damage, including nutritional imbalances, low oxygen, radiation, viruses, bacteria, parasites, inflammation, chemical exposure, genetic issues, and physical and psychological stress.
On the plus side, if we can keep our cells healthy, we can prevent many chronic diseases and even slow the aging process. Unfortunately, cells that are highly active and constantly “turned on,” can accumulate damage over time. Just as a car you drive too much becomes less efficient and even a bit rusty, cells undergo their own form of wear and tear. That’s why you typically see cancer in cells that are the most active in the body, the ones that are constantly replicating turning over, such as the epithelial cells that line the digestive tract and the lining of the lungs.
Sometimes, the genetic material inside cells, called DNA, becomes mutated and produces abnormal proteins. These proteins can fold in abnormal ways and not function as they should. In other cases, these mutations alter critical genes called tumor suppressors gene. These genes make proteins that help protect a cell against uncontrolled growth. When this happens, it sets the stage for a cell to grow out of control and become cancer. When a cell is exposed to free radicals, as it frequently is, it can damage DNA as well as other cellular components. So, what’s a cell to do? Fortunately, cells have a process called autophagy that helps eliminate the damaged and broken material inside the cell. |continue reading |

Cathe Video Face-Off: To The Max vs. Cross Fire

Cathe Video Face-Off: Intensity Series Imax 2 vs. Imax 3

Today's Cathe Video Face-Off features a battle between two "Imax" workouts. Intensity Series Imax 2 vs Hardcore Series Imax 3. Which is your favorite and why? Click on the button below to vote now!!!
Pre-Order Cathe's New Advanced Fit Tower(TM) DVDs Now and Get Our Lowest Price

Pre-Order Cathe's New Advanced Fit Tower(TM) DVDs Now and Get Our Lowest Price

Estimated to ship early summer 2017

Click Here To Pre-Order Fit Tower™ Advanced DVDs

Good news Cathletes… It’s time!  Time to share some details of my new Fit Tower™ workouts with you!  I am so excited to be able to tell you about these incredible workouts! All three of these new DVDs will be geared towards the advanced exerciser and will take the Fit Tower™ to a whole new level (many different levels actually!)  These new workouts will take you through unique and exciting exercises that utilize the many different height adjustments of the Fit Tower™.  Get ready to lift, lower, strengthen, lengthen and burn some serious calories in the process! | Learn More |

Order The Fit Tower

Order the Fit Tower™ Now At a Special Savings and Get Free Shipping!!!

  1. Extra 10% Off the Fit Tower Workout System (code: Cathe10)
  2. Free Weight Bar Clips ($19.95 value)
  3. *Free Shipping

In addition to our Pre-Sale for the new advanced Fit Tower™ DVDs, the manufacturer of the Fit Tower™ is offering a special  to all Cathletes on the Fit Tower™ Home Workout System. This unit is now in stock and will ship within a few days of your order with free shipping (48 USA only) and comes with a no risk 30 day money back guarantee.  Just click on the button below to order your Fit Tower™ today  directly from the manufacturer.

The Fit Tower™ Bundle includes:  (Fit Tower™, 3 beginner Workout DVDs, Yoga Mat, Loop, Stretch Band + FREE "Weight Bar Clips" ($19.95 value).  Get an Additional 10% Off the discounted price of $199.95 (regular price $249.95). Use coupon Code: “Cathe10” + Free Shipping *USA lower 48 states only. 

* Order The Fit Tower™ We use in our new videos from Fit Tower™ at: | Click Here |
**Pre-Oder Cathe's New DVDs from us at: | Click Here |

Why is the Obesity Problem Growing Faster in Women than Men?

Why is the Obesity Problem Growing Faster in Women than Men?

You likely already know the statistics – one in three Americans is obese. The good news is the obesity curve may be flattening a bit, at least for men. Based on a study carried out from 2013 to 2014, the obesity rate in American men has stabilized while the rate in women continues to move up. In a 2005 survey, around 35.3% of women were obese while the percentage had risen to 40.4% by 2014. The incidence of severe obesity among women also rose over the same time period.
What role does age play? It’s during middle age that the incidence of obesity in women begins to rise. For men and women in their 40s and 50s, the incidence of obesity is 42% in women and 38% in men. Experts have a lot of theories as to why obesity is such a problem for women AND men – obesogens in the environment, poor sleep patterns, circadian rhythm disruptions, stress, ready availability of processed foods, and sedentary lifestyle habits – but how can you explain the fact that obesity rates are stabilizing in men and continuing to rise among women? | continue reading |
Join Us October 6-8th For The 2017 Cathe Daytona Beach Road Trip - Columbus Day Weekend!!!

Sign Up For The Daytona Beach Road Trip - Only 8 Spots Left

Join us and your fellow Cathletes for the time of your life during our 4th Daytona Beach Road Trip, October 6-8th 2017!!! As of right now we only have just 8 spots left for the Daytona Road Trip.If you're interested in going you can still sign up now by clicking on the following link, but hurry! Space is limited!  Learn More |.

Are There Benefits to Eating Dark Chocolate Before a Workout?

Are There Benefits to Eating Dark Chocolate Before a Workout?

Almost everyone will agree that chocolate tastes delightful and. Yet, despite its somewhat decadent taste, it’s still packed with health benefits. How often does that happen? Most notably, dark chocolate is rich in flavonoids, a class of antioxidant compounds. One type of flavonoid called epicatechin is well known for its heart health benefits. Dark chocolate also contains other bioactive, plant compounds such as polyphenols and flavanols, to name a few. All in all, dark chocolate, is a complex blend of chemicals and compounds with a growing list of health benefits.
In terms of heart health, compounds in dark chocolate exert health perks in several ways. For one, these compounds ramp up production of a gas called nitric oxide by the inner walls of arteries, the blood vessels that carry blood away from your heart. Once released, this volatile gas, opens up the blood vessels, thereby enhancing blood flow while, at the same time, lowering blood pressure. That’s a positive for heart health.
Compounds in dark chocolate also have favorable effects on blood lipids. In this case, they work by lowering LDL-cholesterol and raising HDL-cholesterol, the so-called good form of cholesterol. What’s more, due to their antioxidant effect, these chemicals help prevent oxidation of LDL-cholesterol, which damages the walls of the arteries. Researchers now know that such damage is linked with cardiovascular disease.
How much does dark chocolate reduce heart disease risk? A study called the Zutphen Elderly Study that looked at cocoa intake among men, a cocoa-rich diet reduced cardiovascular disease by 50%. Other observational studies show a similar risk reduction or greater. Of course, observational studies don’t show causation but when you consider how the compounds in dark chocolate behave in the human body, that they would be heart healthy isn’t surprising.  | continue reading |

Fat Loss: Does Green Tea Have an Impact on Body Composition?

Fat Loss: Does Green Tea Have an Impact on Body Composition?

You hear a lot about the health benefits of green tea and one of the most intriguing is that green tea helps with fat loss. Green tea is an unfermented form of tea that retains more of the antioxidants that make green tea such a healthy sip. Green tea is a rich source of a variety of polyphenols with antioxidant activity, including flavonoids and catechins. The catechin in green that’s currently the focus of most research is called epigallocatechin gallate, or ECGC. When you buy a green tea supplement, it usually contains a concentrated form of this catechin.
Why the interest in green tea? Based on preliminary studies, there’s some evidence that drinking substantial quantities of green tea may lower the risk of certain diseases, including type 2 diabetes, Alzheimer’s disease, and certain forms of cancer. However, more research is needed since many of these studies are observational. One of the more intriguing questions is whether green tea helps with fat loss.  | continue reading |

How To Find and Buy Equipment For Our Videos

Follow Us On Pinterest

We've created numerous Pinterest boards to help you use our DVDs and streaming services, including a new Pinterest board called "Equipment For Our Videos". This new board contains links to where you can purchase exercise equipment, like a 54 in. barbell,  to use with your Cathe exercise videos | view Pinterest board |


You can easily and quickly find and view all of our Cathe Live video clips all in one place at | view Cathe Live Pinterest board |


If you need to purchase a bike for our indoor cycle videos make sure to check out our "Home Indoor Cycles" Pinterest board| view Home Indoor Cycle Pinterest board |


Find all of the posted pictures on our social media sites for the New Fit Tower Advanced DVDs all in one place: | view Fit Tower Videos board |

We also have Pinterest boards such as "Healthy Snack Ideas", "Healthy Dinner Ideas", "Healthy Lunch Ideas", "Healthy Breakfast Ideas", "Smoothie Recipes" "Fit Tips", Weight Loss", "Nutrition" and even a board to help you construct and build your own exercise room and even find the best flooring for your new dream workout space . Check out all of our boards by clicking on the link below. 

*Follow us on Pinterest at:

Discount Coupons

Save Up To 30% at Shop.Cathe With These Quantity Discount Coupons!

You can view all of our discount coupons by clicking on the following link. All Shop.Cathe coupons may also be used with any Daily Deal purchase you make for even greater savings. Some restrictions apply. Click for details  | view all coupons |
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