[Nicole]

atwoodbrenda wrote:

Good morning

I’m wondering what is done at the Fitness camps? How many days is it? I’m just getting familiar here.

Also what is done at the retreats?

Brenda

The camps are 3 days for women only. All ages, athletic abilities, shapes and sizes are welcome to come! We talk nutrition, training, mobility, we workout (of course), but more than anything it is a place to spend with like minded women to get inspired and motivated to keep going on your journey- whatever that is. I am hands on the entire time- training and answering all of your questions.
The camps all vary depending on the number of participants and the gym location. We have camps ranging from 30-50 people. Retreats are similar in structure, but are smaller (max 25 girls) and we provide dinner and hang out together Saturday night. The retreats are more intimate and I have the ability to hang out with each girl a bit more.
You can see more images from past camps at our facebook page: nPower Fitness Camps and check out the website for all other questions: npowerfitnesscamps.com
I hope you come to one 🙂

[Nicole]

Jenny DeSantis wrote:

Hi Nicole! For next year maybe we could find a gym in NJ or NYC to host a retreat? It would be great to have the camp experience and then get to hang on Saturday night!!

Thanks!
Jenny

I am working on a NJ location 🙂

[Nicole]

I am currently wearing the Polar m430 🙂

[Nicole]

Hi Aimee,
Try clearing your cache, restart your internet/reset router…. as far as our webpage speed, we are currently going over optimizations that are intended to improve site speeds and loading times.

[Nicole]

Hi Amanda,
I am not sure what proteins you want to swap. Ideally it is best not to swap because it throws off the entire macro breakdown for the meal. If there is a meal or two you like, you can eat them more than once. Hemp hearts are a fat source so if you cannot use them, an alternative could be almonds.

[Nicole]

On days you are NOT weight training, you eat 4 meals.
On days you are NOT weight training but you are doing cardio, you eat 4 meals.
On days you DO weight train, you have 5 meals.
On days you DO weight train and do cardio, you have 5 meals.

I hope that helps 🙂

[Nicole]

cstilwill wrote:

Ok I get that… I was just asking if you could tell me how to add one more serving to recipe so I would have enough for 3 days equally… but I get it if that’s too hard to tell me how much of each ingredient is needed for 1 serving increase. Thx

Personally, I would cook 3 loaves and freeze what you don’t need for the first two days. This way you will have an even amount prepared, not waste anything and be prepared for more than a full week.

[Nicole]

Hi Irene- Sue answered your question above 🙂

[Nicole]

Andrea I would probably avoid the premade chicken you head up in the microwave. There are a ton of additives and sodium in them. It is best to grill real chicken breast and if you are short on time just throw it in the crockpot 🙂

[Nicole]

fryerkristine wrote:

I seen Laura post about making the banana bread in a muffin tin. I used a cup cake tin, makes 12. I whip up 24, doubling the recipe since my husband eatsWould it be safe to say a serving size would be two cup cake size?

Hi Kristine, this would depend on what meal plan you are on.

[Nicole]

Katrina Stachowiak wrote:

I made 8 mini loves with the recipe. I can eat 3 loves post w/o. Is this correct?? Makes 8 servings and I eat 3 post. Thanks. Katrina

Yes that is correct 🙂

[Nicole]

Yes as long as there is no sugar added 🙂

[Nicole]

theresa.mckee wrote:

I’ve been on plan for 1 week and feel like I’ve gained weight. Clothes are tighter and i look bigger. I’m on phase 1, meal plan 1. Should i decrease my calories a little and go to phase 2?

Hey there,
Don’t change anything right now. Your muscle is full of glycogen and water which is important for muscle growth. This phase is crucial to keep your metabolism up before phase 2.

[Nicole]

anitachef wrote:

I’m seeing other vegetables on some of the photos that are not part of the meal plan but I guess they are in the shopping list. Does that mean we can add vegetables & lettuce to the existing meal plans? I’m confused about this. Please help!

Please make sure you read all text on all pages of the challenge. The grocery list includes all meals and all options for all plans. So there may be some options that are not on your particular meal plan on that list. It is a checklist. Because I do not know what meals you will be choosing, plan your meals and check the items off the list that you will need.

[Nicole]

Thanks Kristine! Did you like any of the other meal options instead?

[Nicole]

You can make your own stewed tomatoes sure! That would be better!
I am not sure about the 240g. It is the small one.

[Nicole]

This is supposed to be 200g

[Nicole]

I would just stick to the meal plan. Because you are not working out, your calories are already lower without the post workout meal. Hopefully you can get back on track in a few days! Feel better fast!

[Nicole]

I made a mistake- apparently it wasn’t called out. It is literally just 7 sets of 10-15 reps with 30sec rest. We wrote it like that so we didn’t feel additional explanation was needed.

[Nicole]

You shouldn’t feel it much in your traps, but you definitely should feel it in your lats 🙂 Yes that’s why we are doing them.

[Nicole]

kemaouga599 wrote:

My plan calls out for 1.5 of parfait ! So how to get .5 ? Shold i measure 1 serving and divided by 2 and eat a whole one ?

Yes that’s correct. I would make 3 servings so you have enough made for 2 days at a time.

[Nicole]

kristiebolen wrote:

I did my training and cardio this morning. Had my post workout meal following both. Tonight I teach Les Mills Bodypump which is an endurance lifting class for 1 hour. I do the entire workout with the members. I planned on having my 4th meal after the class (The yogurt parfait with 1 TBS almond butter). However…there is fat in the meal. Should I just eat the almond butter prior to class. Or what suggestions do you have for my meal plan on the days I teach (Tuesday night and Wednesday night).

The post workout meal is only for post weights not cardio.
If you are doing a cardio class like Les Mills, just eat the next meal on the plan.

[Nicole]

I am not sure what you mean? This movement is a bent over exercise. Some t-bar rows have a bench your chest goes on.

[Nicole]

luizabhajdu wrote:

Following all questions post above.

My questions:

1/ How important is to have all 5 meals? Sometimes I fill satisfied with only 3 meals or 4 (pos workout). I should hit 1784 cal daily, so far 1400 cal not getting all the amount supposed on my macros. Could also be I was long on phase 3 SS?
2/ Or could be my mental playing with me as I lost 10lb on SS and I am worried too about gain all back?

3/ About whey, is it ok to mix it on my coffee before workout if I workout early morning instead have full meal 1? It takes a little for me to get hungry early morning.

4/ In your meal plan you always tells to drink your whey in water….. can you mixed it with Almond milk?

Thanks,

1- I would do your absolute best to get all meals and macros in. It will take a few days to get used to it especially coming off of SS.

2- The only way you will gain all 10lbs back is if you completely blow your diet and eat like garbage. This first phase is only 4wks and then you will be back at a deficit so think of this as a small diet break before hitting it hard again. Sometimes this is important to avoid hitting plateaus.

3-Mixing it in coffee is fine but make sure you have some protein for post workout.

4- I don’t always but a lot of times yes. It won’t make a huge difference, but if you must make sure it is 30cal or less per serving. Unsweetened original

[Nicole]

Regarding workout in the morning and what to have….
I recommend some protein and carbs prior to training. Just literally split the meal in half.

[Author]

Posts