Nicole
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I don’t think they will work without the protein powder. Little gymnasts need protein to help repair the breakdown of muscle from training. Maybe just give them half of the serving. The entire serving would be as if you gave them egg whites or a chicken breast.
Oh man. I am so sorry to hear this! Natural remedies for getting better faster:
1- rest
2- water (up your water by double)
3- hot bath 🙂I would also love to hear other natural remedies! I hope you feel better soon!
In the mean time a meal with an isolate in it can be replaced with any of the other meals on the program 🙂
If it is a post workout meal, just eliminate the fat from whatever meal you chose.I can tell you that I was worried about weight gain with the previous challenge that I did with Nicole (the AB challenge). It was more than I was used to eating! However, what I found was that I actually did lose weight, as the type of food I was eating made all the difference! There is something to be said about the falsehood of “a calorie is a calorie”…..It’s just not true! I’ve also had to learn the hard way that if you don’t fuel up, you really can’t get through a tough workout!
So true! Most people UNDEREAT and then end up BINGING because they are feeling so deprived. To prevent this from happening, why not find a balance between the two and eat to satisfy AND lose bodyfat 🙂
Yes, I sure can, I was just wondering if I could throw this in the mix for variety!
I recommend just choosing another option instead of replacing certain items from one meal and having to recalculate the macros. You are making it much harder than it needs to be lol. I mean, you have 12 options to choose from! 😉
Just wanted to say that I LOVED the workout!! Sure made me realize that I hadn’t been pushing myself like I should. So excited for this challenge. Can’t wait to train back and abs this afternoon.
Awesome!! So glad to hear it!
We definitely do not want you to go into anaphylactic shock! In your case, I would recommend keeping your heart rate at a pace that is comfortable yet still challenging for you to avoid having to go to the doc.
Hi Lorrie,
The workouts are pretty high volume. I wouldn’t recommend adding anything else. If you still have energy at the end of the workout, I would try lifting heavier next time.I would eat 1/2 meal 1 before you workout at 5am. Post workout have your shake (7am) and then around 9:30/10 have the other half of meal 1.
Creatine is totally fine for women to use but it isn’t a magic supplement that will give you abs. It can help you build muscle over time but in order to see muscle you have to have it first and then burn the bodyfat off and that comes from what you eat and lifting heavy weights 😉
Hi Guys,
I’m up at 4am each morning and in the gym for 4:45am, then off to work 7:30am-5pm. What times would you recommend eating the meals at? If I eat meal 1 at 4am, I’ll die of starvation by the time I’m off work, lol!
Thank you!
CharHi Char,
I answered this in another thread 🙂I very sad that I did not buy the package with suplements , can i still order them and get them on time for this challenge ? how many days will it take to arrive ? i want to start the challenge with the right suplememts have research for some at my nearest store and all have to much sugar about 3gr and too much calories and fats ?
You can purchase the stack at any time. Typically they arrive within a few days.
They are many types of KIND granola. Which do you recommend? I haven’t found in store or online for a plain KIND granola. What would the macros be so I can look at other brands that are out there.
Any one of them are fine to use. They are all very similar macros. Pick one that sounds good- the amount you are using is very small.
Hi Guys,
I’m up at 4am each morning and in the gym for 4:45am, then off to work 7:30am-5pm. What times would you recommend eating the meals at? If I eat meal 1 at 4am, I’ll die of starvation by the time I’m off work, lol!
Thank you!
CharHi Char,
I would eat 1/2 of meal 1 pre workout, then within an hour of training (around 6-630) have your post workout shake. 3hrs later, have the other 1/2 of meal 1.Hey guys,
Please don’t stress so early in the program. Give it some time for your body to adjust. With an increase of carbs can come some water but the additional meals and calories are necessary for building muscle. Please be patient and enjoy the extra food! 🙂Hi Nicole! I was wondering the same thing as Rachel. I take a Pilates and Barr class on Mondays, Hip Hop on Tuesday, U-Jam on Wednesday then Chisel & Sculpt and Thursday Chisel & Sculpt and Friday U-Jam & Fit Camp. A new class has started on Saturdays called TKO (total Knock Out) which I was planning on starting on Saturdays. Can I use these classes as my HIIT or is it too much or can I do both your HIIT training plus the classes? Thank you…Sandy ?
Personally if you are trying to build muscle, all of those cardio classes will do you a disservice. During phase 1, cardio should be minimal time and HIGH intensity. If you can do cardio for an hour it isn’t intense enough for HIIT.
I also can’t access the rev grip cable row link.
We will get this fixed asap. Check back again and let us know if you are still having issues.
Partials are starting from the FULL Stretched position and coming up half way. So for calves, you would do 10 full range of motion reps and then 10 reps starting with heels all the way down in a stretched position and then coming half up before returning all the way back down in the stretched position.
Hi Donna and Lauren
Watch Nicole’s welcome video she explains the rest/ pause and demonstrates it and a few other things.
It answered a TON of my initial training questions ?Thanks Nicole!!!
You’re welcome! 🙂
For Back/Abs tomorrow the first workout is doing AMRAP of pullups. My question is what if you can’t perform a pullup on your own.
If you cannot get your chin up there, you can use bands or a chin/dip assistance machine
Glad I’m not the only one confused about rest pause.
I get the overall concept, but am confused about reps/sets. Do I do 3 regular sets, say 6-10, then the 4th is when I shoot for another 10, but rest between reps? I suppose I’ll youtube til I get it, I have to see an entire exercise, visualCheck your email for the video I sent this morning. It discusses how to do a rest pause in this program.
