Nicole
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Hi Kathleen! Our designer is out of town over the weekend and will make these final changes as soon as he returns. I will let you know or Maureen will let you know as soon as the most recent e-book has been uploaded so you can print. Thank you so much for your patience.
Hello!
You can add extra liquid if it is too thick to pour like you did. The pancakes are small which is why for most meal plans I have you eat more than one of them.Regarding the ( FR, 1/2 SC, F) I categorize them based on macros for that meal. It isn’t an exact swap from the ingredients in the recipe.
I hope that helps!Hi Sheina,
I have a few of questions-
1. How is your strength, sleep and mood? Do you notice any drastic changes?
2. Did you see progress in phase 1? Were you consistent and adherent to the meal plan?
3. What does your meal timing look like throughout the day?It is normal to have a small decrease in energy and increase in hunger when in a deficit, however if it is effecting your energy daily for nearly two weeks, and you are sleeping enough, managing stress, eating frequently, not missing meals or going too long in between, getting in enough water, getting in all of your workouts, etc then it may be too aggressive off the bat. The most important thing is consistency and if you are feeling this way I can assume that you will not last long – which is not the goal.
You have a few options:
1- continue the diet as is and tweak the other factors (if any) to see if you feel better
2- go up to meal plan 3 phase 2
3- go back to meal plan 2 phase 1I hope this helps!
That is so great to hear! That is my hope for everyone who joins my Challenges. Thank you so much for your feedback! <3
Ideally as long as you get a source of protein and carbs in your body post workout within about an hour it will help with muscle recovery. Adherence to the plan is crucial for long term success and enjoying what you eat and when is a huge part of that.
Per the instructions of the challenge, you would have your breakfast, then train, then have your post workout meal, and the rest of the meals after that. If you don’t have time to eat before you work out in the morning, then just have your breakfast after you train. And since you enjoy having your post workout meal before bed, continue doing that even though you aren’t training in the evening. The most important thing is that you are getting in the recommended amount of calories throughout the day.You were a little shy because your fats were too low. Try to stay within 5g of the total grams for each macro for the day. For example, stay within 155-165g protein for the 160g goal.
For fats stay within 43-53g for the 48g goal 🙂Since we aren’t doing traditional cardio, your heart rate will vary quite a bit throughout the workout. I would recommend using the RPE scale instead. On a scale of 1-10, 1 being sitting down and 10 being cannot go any harder, you want to be somewhere between the 7/8 range for majority of the workout- maybe upwards of a 9 at some parts of the workout.
Regarding the weight used, I am always a fan of going a little heavier and doing a few less reps. I would start with the 8lbs for 12, and up it for the next set and do 10 for 10, then maybe even 12 for 8 🙂I walk every morning and don’t count it toward dedicated cardio or eat back the calories. If this is a consistent part of your day, just monitor your progress first before changing anything. Yes it is normal to be hungry in a fat loss phase. If you are having a hard time focusing, sleeping, recovering, etc over a period of time, you may not be eating enough. If it is just one night it could be your body adjusting to the new program. Try giving it a couple days to see if you feel better, if not make sure you chose the correct plan for your ht and wt. If you did, then you may need to either 1) go back to phase 1 – especailly if you were seeing progress or 2) go up a meal plan and follow phase 2.
I hope this helps!
Hey ladies!
The meal plan is correct but the macros for the recipe aren’t (although the recipe is correct). It should be:
Per serving: 247 calories, 14g fat, 6g carbs, 23g protein
We will get that adjusted asap!Hi Holly, A drop set is 10 reps with a heavier weight, then a 5 to 10% drop in weight followed by another 10 reps without resting. So each set consist of a total of 20 reps.
For ex on narrow squats, you would do 10 reps holding onto 30 pound dumbbells, drop the weight to 25 pound dumbbells immediately and do 10 more reps. Rest for 60 seconds and then repeat the same thing again.
I hope this helps 😊
There is also a demo of how to do a dropset in the Bonus Training Videos on the Challenge homepage here:Hi Jen,
If you have access to a grocery store when you arrive you should be able to get a majority of the foods on the program. I would bring oatmeal, nuts, protein powder in baggies with a shaker etc. Things that are light and easy to travel with.
Regarding the workouts, we would recommend doing the dumbbell only option and doing all movements without the weight if you don’t have them available. Another option would be to use resistance bands in place of the dumbbells. They are easy to throw in your suitcase and do anywhere 😊I can’t find the same one but we have this one now and I love it:
https://a.co/d/cFuyXPOGo here to watch the videos on how to take your measurements, photos, etc.
6 servings, 6 tortillas, 6 burritos total.
Just eyeball and evenly divide. If you want to weigh it all and divide by 6 you can absolutely do thatThis info is on page 8 of the ebook. You have until 11pm ET/8pm PT to submit pics.
It does not matter which side pic you take just make sure it is the same in your before and afters.You are going to do as many rounds of the three movements as you can fit in during the time block regardless of the plan you choose (gym, at home etc).
So complete each exercise in the triset, rest 45sec to 1 min, repeat. Continue until the time block is up.
That is what I would do too. Keep in mind that in phase 2, calories drop. If your goal is to gain muscle, stick with MP 3.
To access all of the recipes on the website, you need to be a member. This is a separate $10/mo fee for access to weekly workouts, videos, hundreds of recipes, etc.
Often times it takes a week or two to get used to the new set up too. Give it time and try to stay as consistent as possible. It will get better 🙂
Yes you can change the order of the meals. Please make sure you watch the ‘How to use the food exchange list’ video here to understand how to use the entire meal plan:
