Nicole
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I agree with @jpedwards19, in the facebook page, some people have made reference to recipes for protein banana bread, pineapple shrimp kebabs, protein cookies, etc. When I scrolled down the nutrition page, I only found 2 recipes but not the ones that I have mentioned. I went to the forum but I don’t have access to it. Do I need to pay for the VIP membership to have access to these recipes?
The recipes mentioned were most likely from previous challenges that we don’t have on the site anymore.
Oh lord. Going to have to really get out of my head for cardio the next few weeks 😝
Find ways to make it more exciting. Go outside, download new music, do it with a friend, watch youtube videos on something you want to learn more about, watch shows on netflix or amazon
The document is written correctly.
You do a 3 min warmup and then follow as written for the next 17min.Then do 2 min, 1min and 2 min (5min total) 4x around for a total of 20min.
Cool down for 5 to equal a total of 45.
If you are looking for ones with handles, I like these guys:
If you are looking for large pullup bands, I have these and they are good quality:
If you are looking for a hip circle:
Hi!
We have adjusted the PHASE 1 NON VEGAN WOMENS MEAL PLAN 1 already the day of launch. The totals are around 1700cal. Reprint that out.The macros for phase 3 vegan meal plan 2 are supposed to be:
GOALS:
Total Calories: 1580
Total Carbs: 130g
Total Fat: 40g
Total Protein: 175g
(130c/40f/175p)Post workout meal: 244cal/26c/0f/35p
All other meals: 334cal/26c/10f/35pWe will have this adjusted asap. Thank you for the catch!
Yes you can. I just recommend you take at least 1 full day off of everything each week.
The greater ROM and contraction results in increased blood flow. Squeezing really hard can help with mind muscle connection and increasing the difficulty of the movement. All of this will help you gain lean mass.
If you are unable to do a pistol squat with full range of motion, try standing with your back at the side of a bench. Put one leg out in front and squat down until your butt hits the bench and then stand back up. Repeat
I typically use a notebook. I am not sure of an app.
Hey there-
I am not exactly sure what you mean here. When you go to nutrition phase 1 and scroll down you will see the exact meal plan you can follow. You follow that exact meal plan for 4wks.If you want to switch out an item on the meal plan you can go the exchange list and swap it out for an even exchange. ie white rice to sweet potato
The recipes are at the bottom if you scroll down farther.
Yep! Your body will adjust quickly and then it will drop again in 4 was
If it doesn’t say anything, I recommend adding water.
If you use unsweetened almond milk with only 30cal that would be fineI am trying to increase my distance running as well for a half in November or December. Right now I am running 3 days a week, with one of them a longer run. Is this acceptable to continue during the challenge? Do I also add in the Phase 1 Cardio as well?
It is not recommended but you can do whatever you want 👍
The first two is the superset warmup. Then you go into the hip circle squats
Yes absolutely. I would not do any additional cardio.
Not yet. We had to redo the creative. Hang on and check back in the next 30min
We are changing it now. We had to redo the creative. Hang tight it should be up in the next 30min 🙂
Thank you!You can try it- the macros will be similar. The texture will be a little different.
I would always choose the higher one in that case. Go with meal plan 2.
Hi! Yes you will both be eating 5x per day.
They are being changed now.
Roughly yes they are. There may be a few gram difference. Not enough to worry about.
Hey guys, we are adjusting this now.
In Womens Meal Plan 1 Phase 1 the meals are correct, but the totals will be changed to:Total Calories: 1748
Total Carbs: 175g
Total Fat: 52g
Total Protein: 145g
(175c/52f/145p)Post workout meal: 256cal/35c/0f/29p
All other meals: 373cal/35c/13f/29pPlease just follow the meal plan as written. The items you choose on MFP can vary quite a bit. People can literally just input their own food in there and it could be very incorrect.
Hey guys!
There is only one or two meals that did not change. The reason is because the total macros are WITHIN 5 grams of the goal. The meal is: 1 serving blueberry bread, 7oz nonfat greek yogurt and 20g almond butter. The total macros are: 29c/12f/41p. In phase 2 the goal is 31c/36p/14f (all within 5g of the actual meal) and phase 3 goal is 26c/38p/11f (all within the 5g). Make sense? It is absolutely IMPOSSIBLE for me to get the meals to be EXACT to the goal. The bottom line is not perfection. It is consistency.