Nicole
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I usually recommend less than 40g/day including fruit. But obviously if you are on a higher calorie meal plan this may be a bit more. As long as the sugars are coming from natural sources and not processed sugars, I wouldn’t worry too much. The amount you are taking in is just fine.
Everything has been going great! However, last night I was so tired and went to bed early for a Friday night. With how my meals were spaced out, I was going to have to literally eat and go to bed. Is this still recommended or would you revise in some way?
Basically I would eat my last meal at 10:00pm and fall asleep right after. In the past I’ve been curious of this as well with nutrition. What are your thoughts? Thank you!
I often eat right before I go to bed. Sometimes it is 9pm sometimes 11pm. It doesn’t matter how late you eat, it just matters what you are eating late.
Hey Guys have any of you experienced migraine headaches when transitioning your nutrition from old habits to eating clean? How do you get through it quickly? I’m struggling so horribly with pain and I know it’s directly related to cutting out sugar intake. ?
A few things that will help:
1- stay consistent with the changes- your body will level out
2- Get 7hrs minimum of sleep
3- double your water intake. You should be drinking a minimum of 4L (one gallon) per day
4- Take an anti inflammatory if absolutely necessary but do not rely on them for longer than a few days or so.I agree with all of you ladies, I love this challenge it is keeping me on track and focused. Is it okay to switch the meal plan options? I have been on option 1, but would like to go to 2 next week is that okay?
I would recommend sticking with the meal plan you chose from the start. Why do you want to change?
Thank you so much for your feedback everyone! Every challenge I try to make it just a little bit better. I am really glad you are enjoying it and seeing positive results after only the first 2 weeks! xoxo
Nicole, I just wanted to thank you for this challenge. I decided to post this on the open forum for any woman in my position OR who may find themselves here someday. Last spring I was diagnosed with breast cancer. After two surgeries, four rounds of chemo, 30 radiation treatments, and an anti-estrogen drug (Tamoxifen), I was REALLY battling the mental challenge of finding my new self. So many physical, emotional, and mental changes…Anyway, over the last two weeks I am finally starting to recognize myself again. I cannot express how good this feels. I am happy and smiling again, I’m not falling asleep at work, and people are starting to notice I’m getting better. So THANK YOU for your challenge. This is literally changing my life. xo
And never skip a mammogram!!!
This makes me so happy. Thank you so much for sharing your story and inspiring me and everyone else who reads it <3 Keep up the great work and keep us posted on your progress xoxo
Stay focused ladies and when you feel like giving in remember why you started 🙂 I always think, if I don’t cheat, tomorrow I will be even closer to my goals.
I so needed this challenge to get me refocused on my health and fitness. Thank you for such a great plan laid out to the most minute of details!
With this harsh cold weather a great soup recipe that fits the macros would be awesome.:) Just curious if such a recipe is available/option. Thanks!!
Hi Charleen,
Thank you for the feedback! I am so happy you are loving the challenge so far. Instead of soup, I like to have a cup of hot tea or coffee on cold days in the winter 🙂Hi I am Jessica. I have 2 children one is 19 and the other 11.
In 2006 when I had my son I literally cried at the weight I gained and also how my stomach looked it was similar to yours (probably worse). I share this picture with you because I know what it feels like to feel like you are feeling at this moment. The best advice I can give is to carry on and continue to see changes. Small changes turn into big ones. That picture took me about 9- 12 mths and I had to change my thinking as well. You need anything or a chat happy to help…
I went from not understanding fitness to competing and winning my natural pro card. I never thought that could happen not to me, but I am super proud of it …
Cheerish every moment of your journey. xoxoThis is great advice 🙂
I would also like to add that every single person has an area that they are a little (or a lot) uncomfortable with- you are not alone. We are all a work in progress and no one is perfect. Take it one day at a time! Things can definitely improve, you just have to challenge yourself to do things you have never done to achieve something you’ve never had 😉I’ve been recording everything (weights, feelings, etc) and I just have to say I’m LOVING the challenge! This is my first NW challenge and I feel like it’s very manageable and the meals are so yummy. Plus, I can’t thank you enough for providing several options for each meal! I’ve done other challenges that were pretty much eating spinach and I couldn’t keep doing it. I need variety. I’ve been so sore, but it’s a great feeling!
This makes me so happy! I am so glad you are enjoying the challenge and the meal plan variety 🙂
Does anyone have recipes they can suggest? My husbands wants us to make our own but the recipe he picked has insane macros!
Not sure what you mean? Recipes that aren’t included in the plan will have a lot of extra calories not accounted for in the total macros.
What is the best way to travel with food? I am supposed to go to Vegas for 5 days in Feb and I am not sure how to stay on the plan while traveling. Please help.
I always bring 24hrs of food with me on the plane and then freeze the rest of the meats and put them in my checked luggage. I put rice or potatoes cooked in the bag with the frozen meats so they stay cold. When I get to my destination, I head to the grocery store for fruits and veggies. Pack oats and protein powder in baggies.
Thank you for sharing
They should give us more information about the recipes like that one.There are many variables- type of protein, type of oats, extra water or not, etc.
Hi Nicole
I have been following a very similar lifestyle plan (nutrition and workouts) to this for a couple of years now, but got my visible achievements have become static and I needed a change especially after the December weight gain! I wanted to know if you and the team will you be providing updates on “what to expect during the process” or is it a case of take the plan and run with it?
I know everyone is different in fitness levels and weight loss requirements so it is hard to generalize, I am trying to “trust in the process”!!! But for me I only have a small amount of weight to lose in the grand scheme of things and not sure if in Phase 1 whilst building, should I expect to maintain weight, put on, or see slight decreases? Of course I want to see decreases and these workouts are reminding my body how it feels to be zzzzzzzzzz after a workout so I expected a little sneaky 1lb after week 1 but nothing! However if the “what to expect” was maintenance and not weight loss I would put it aside and just keep working on it.
Cheers and thank you, I have followed other people who have completed your challenges and I cant wait to start seeing results!
Sarah
Hi Sarah,
We talk about this in the program overview. I could care less about how much you weigh or how much you lose during any of my challenges. I see the numbers you submit but even if you lose 2lbs you could still win in my eyes if visually your transformation is apparent. As your body composition changes, weight may stay the same. Muscle weighs more than bodyfat but takes up less space. This is why if you have two people standing next to each other who weigh 150lbs and one is all muscle and the other has more bodyfat, the one with more muscle ‘appears’ much much smaller.
When you are building and eating more, I wouldn’t expect a drastic weight loss. Most stay the same, lose a couple or even go up a couple. That is all ok- the goal is gaining strength and muscle.I love this so much. The more you show ambition and strength, the more people will be drawn to that. It is inspiring and makes others believe that it is possible. Keep up the great work!
I am kind of scared to step on the scale! I feel like I am getting lighter and I am nervous that if I step on the scale, I wont see the proof of what I feel soo, I am not going to. I measured just my belly this morning and I lost an inch! A WHOLE INCH! I am good with that.
If the scale is going to make you feel emotional- don’t do it. If you can step on it and just use it at a gauge of progress, go for it. The scale isn’t the ONLY measure of success in a program 🙂
I just wanted to say thank you. Initially I had a moment of ‘freak out’ with the amount of food in the plan. As always, Nicole was reassuring and steadfast. Which is just what I needed. So I’d like to report that after only 5 days I have lost 2 lbs. I think my metabolism kicked in a bit with more food. Some may be water but I’ll take it. So thank you!! Loving the training and nutritions. I have needed a sound plan for awhile . I do splits and workout very often. My nutrition is pretty good but I don’t think my macros were on point. I’m
Excited to see what the next few weeks will do for my physique. Thank you!So happy to hear this! Keep up the great work!!
Hi Laura,
I usually soak it in water with dishsoap for a little while after I am done cooking. This helps to loosen up any food that is still on there. I wouldn’t scrub too hard to avoid scratching it.
Hope that helps!Hi Crystal,
Great job staying focused on the first week! Keep in mind that some of that weight is water and you most likely won’t be losing that much each week. Listen to your body (like you are) and make sure you take the time to stretch and recover. That is huge!
I am glad you are eliminating alcohol. Keep that up and you will be in a great place come the end of this challenge 🙂Hi Zeewray,
You have only been doing this for one week- please keep that in mind 🙂 This phase is not about weight- it is about building muscle and getting stronger. Instead of focusing on the scale, focus on the other changes such as:-Is the amount of weight I am lifting increasing?
-Am I more prepared with my meals and making healthier choices than before?
-Am I getting all of my cardio in?
-Am I sleeping enough each night?If you can say yes to those things too, you are on the right track. It is not a race and we are all starting from different places in our journey.
