[Nicole]

If your legs are really sore, I would wait. If they are feeling like you could do another leg workout today, go for it.
If you do not have lying curls, you can do 6 sets of seated or try one of the alternatives listed at the bottom of the lying hamstring curl demo video.

[Nicole]

I honestly would avoid any exercises that cause pain. If you cannot lift overhead, I do not recommend you do that.
You can always try lifting a little lighter or use resistance bands for an alternative.

[Nicole]

Hi Rachael,
There are TONS of brands to choose from but we want to prevent promoting other brands that conflict with nPower Nutrition. Please make sure you follow my suggestions on the supplement guidelines page for recommendations on a fat burner.
Thank you 🙂

[Nicole]

We are working on a pre-workout next. Eventually a fat burner but that won’t be for a little while.

[Nicole]

I recommend a minimum of 4L per day NOT including coffee or energy drinks.

[Nicole]

It is best to have the cardio workouts spread throughout the week. You can do them on any day you wish but I do not recommend more than one session a day and I do recommend one FULL day off of both training and cardio per week.

[Nicole]

During the HIIT spin workout, your heart rate will be elevated throughout the duration aside from the warmup and cooldown so yes, about 24min. This one is not a 1:1 ratio like most, it is progressive so there won’t be any full recoveries throughout.

[Nicole]

I wouldn’t modify anything since it is only a couple more weeks. Do the best you can with the exercises that you can do. I would train the right side only as the increased bloodflow can actually help the other arm.

Once you can start training with both arms, it wouldn’t hurt to do a couple extra sets on the weak side to help build up strength.

[Nicole]

The best option for HIIT without machines would be to do sprints at a track or somewhere with a straightaway.

[Nicole]

Hey everyone- I have to step in here. Naomi must have been thinking of a different superset 🙂

you will actually do BOTH EXERCISES on the SAME ARM before switching.

You will do:

Set 1:
1 arm shoulder press: right arm, 8-12 reps
1 arm db lateral raise: right arm, 8-12 reps
1 arm shoulder press: left arm, 8-12 reps
1 arm db lateral raise: left arm, 8-12 reps

* repeat 2 more times for a total of 3 sets ?

[Nicole]

I haven’t seen anyone do this so I am not quite sure. However most protein pancakes are made with eggs and oats, so I would just mix together the eggs and oats from meal 1 and eat the veggies separate. You would have to do more calculations though since the recipe for the egg muffins makes 6 servings…

[Nicole]

Hey there!
Everyone has different goals for this challenge and personally if I really wanted to see what changes I could make in 40 days, I wouldn’t drink any alcohol throughout the challenge and I would bring my own meals.

However, if you feel you will miss out on life, chalk it up as a missed day and replace your last two meals of the challenge with the dinner and drinks from the wedding. Understand that one day like this can set you back about 4-5 depending on how much damage was done.

[Nicole]

Hey everyone!
Most of the video demos are on the site. Just use the search bar at the top to find the exercise you are unclear about.
Unfortunately I doubt we will do an at home specific challenge as 75% of the participants use a commercial gym- and I actually recommend that unless your home gym is pretty souped up with equipment. There is no way you can make significant muscle gain with 10-15lb and a barbell IMO. In the future we can add demo videos to in home workouts. Thank you for your feedback ?

[Nicole]

Because this program is only 40 days, it would be ok to bring them back up to maintenance after.

[Nicole]

Because this challenge is only 40 days, you can use it throughout the challenge

[Nicole]

I have no issues if you wish to take a pre workout. Just be aware of all of the stimulants you take during the day.
If you do cardio and weights, do cardio AFTER weights and eat after you finish both workouts.
If you do both fasted, eat meal 1 prior to going to the gym. Then have your post workout shake AFTER cardio and weights are finished.

[Nicole]

Yes that is correct. All options for all meals- there are 12- (except post workout) have the same macros.

[Nicole]

You can get nutritional yeast at nearly all grocery stores. Or on amazon:

It is a great source of protein, vitamin B12 and fiber.

[Nicole]

All of the macros in each meal are the same. Veggies are carbohydrates.

[Nicole]

I would not adjust anything. Follow the plan as written- you may be surprised that it works. I am going to assume that your current program is not yielding the results you were hoping for, so a change may be good 🙂

[Nicole]

I am not sure what you mean. The amounts of all veggies are indicated in the recipe.

[Nicole]

yep! No problem

[Nicole]

If you are unsure, always go by height 🙂

[Nicole]

Yes. All macros in each meal are the same. I do not recommend swapping foods out of a meal for something different. Just choose a different meal if you do not like something.

[Nicole]

Hey there!
I travel nearly every weekend as well so I can relate. My advice is to:
1- Prep all proteins in advance, freeze it and put it in your checked luggage
2- Prepare all carbs in advance and put in baggies. Put in your cooler to take with you on the plane.
3- Head to the grocery store when you arrive at your location
4- Look into having a meal prep company provide your meals.
5- Do the best you can

There are recipes in the challenge, but you do not have to use them. You can choose any of the other meals instead and since they are all the same macro breakdown, you can technically eat the same meal each meal (except the post workout) if you wish.
It can be done, it just takes more prep and thought in advance.

[Author]

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