Maureen
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Page 27 phase 2 wed the incline neutral grip row video is a neutral grip pull up and the kneeling oblique crunch says nothing found
Thank you. I will let the team know.
Is it ok to use heels elevated for the narrow stance DB squat? I have poor ankle ROM and can’t get far without that elevation. I am working on my ankle mobility too
I think that’s ok. Work on that calf with the foam roller
Is there any place in the meal plan for 2 percent cottage cheese? Would this count as a LP and F or a FP if yes? We don’t have nonfat cottage cheese, and really want the 2 percent to be some kind of option if possible. Thank you for any suggestions!
It looks like one serving has 2.5g fat. That’s a 1/4 of what a fat source would be….You could just steal some fat from that meal in order to use 2%.
Hi! Is there a way to modify the recipes from the first half of the challenge to meet the nutrition requirements for the 2nd half of the challenge? (Because yes, they’re that good… ricotta toast and Greek chicken lettuce wraps). I noticed the meals are a little less fat and carbs these next 3 weeks… so maybe leave the honey off of the ricotta toast? And maybe make the chicken with non-fat Greek yogurt instead of 2% and have less SC?
You could try and use the exchange list to create a meal that is similar. But it’s too hard to modify a recipe and get the numbers right.
I plan to do phase 1 workout 5 at the gym this week. What is an alternative to the Butt Blaster? The gym does not have that piece of equipment. Thanks.
Does it have any pulleys with leg attachment? For some glute kickbacks. Or hip thrusts or using the rope attachment you can do a cable pull through.
Will we still have access to the challenge info/material once the challenge is over?
Yes you will. As long as you save the pdf somewhere. The links will remain.
When will the creatine be restocked?
email [email protected]. They should be able to give your a date
Thank you! Looking forward to it!
You’re welcome.
Hi
I am planning to try the creatine and have heard it will cause water retention. What changes/benefits could I see while taking creatine during the challenge?
Note: i have not taken creatine in the past
Thanks!
RebeccaI wouldn’t worry about the water retention. Alot of times that happens when you “load” it. I would just take a scoop each day. You will find you recover faster, improved brain function, increase in muscle mass and improve performance to name a few. Take it!! I think you will be pleased.
Hi, if we chose to do a cardio on our day off will we have the post workout meal after cardio or still as the last meal?
Thank you!Post workout meal only comes after strength workout. Anything else it’s meal 5
He is 5’1 & 123 pounds. I just want to make sure he is getting enough Protein & Carbs.
For him I would use your hand as the guide…not counting calories etc. Closed fist for carbs, cupped hand for vegetables, palm of protein thickness of a deck of cards and thumb of fat. Make sure he is getting 5 servings of fruits and vegetables/day. Eat a wide variety of color. The goal should be so he can learn what foods do what and how they help him grow and get strong….not looking and good and bad foods but foods that give your body what it needs. Does that help? I’m just careful to put any kid on some type of diet so to speak. Aim to educate him. I hope that helps.
Hi Everyone
Completed day 2 of this challenge and I think it was awesome it was tough it went by fast and the music was a great choice of everything. Buns and Guns challenge was a great one too and it looks like this one is heading in the same direction. After this leg day I hope I can walk ok tomorrow 😆 I’m happy I joined Thanks Nicole 😀Great job! Keep those good spirits going. Remember how great you felt when you were doing it and done. Remember that on the days that are hard.
Can we use canned chicken breast in water (I buy the Swanson premium white chicken breast in water) or is it discouraged?
I think that’s ok. Make it simple.
I joined the challenge to be accountable with food and workouts, didn’t submit photos because I have a bone on bone hip on one side and a very old bone on bone knee on the other, looking to have them both replaced come winter months. But my question is, the workouts as written are too hard on my knee and hip – are they any alternative lower body exercises that you could suggest that I could incorporate into the lower body days? Appreciate anything you can give m. There seems to be limited lower body exercises that don’t hinge at the waist or bend at the knee.
Hinging and hinging and knee bend combo is what works the muscles of the legs. You could do just bodyweight stuff with support like sit to stands using a box, leg curls with a ball, side steps with a band, ball squeezes between the knees, monster walks, calf raises, banded hip extensions, flexion and inner and outer thigh. Alot of these are straight from PT.
Maureen…what is the plank with dumbbell drag and the fast feet with dumbbell catch in the sweatflix and thrill workout on page 46?
Fast feet with DB
How to Do It:Start in an athletic stance – feet shoulder-width apart, knees slightly bent, dumbbell placed on the ground in front of you.
Begin fast feet – quickly shuffle your feet in place (think football-style footwork) for a set count (like 3–5 seconds or 5–10 quick steps).
On cue or after a count, drop into a half squat and grab the dumbbell with both hands.
Stand up with it, reset, place it back down, and repeat—alternating between fast feet and the catch.
Thanks!!
Drink up
Yes, good idea. Thank you
Good luck!
I could not find Dave’s killer bread for the life of me! I got the Brownberry 12 Grain as a substitute. It has similar nutrition label,except the fat content is 2.5g per slice as opposed to 1.5g in the Dave’s bread. Is this a decent substitute or is there a better choice?
Use what you have. It will work just fine.
Hello! I am trying to find out how often we should be doing cardio? I’m sure its somewhere in the challenge download, but I can’t seem to find it. I think it may be in the Weekly Points Tracker (Cardio Mon, Thrs, Fri) but I just want to clarify. 3x a week?
Thanks for your help!
Page 42 3 days/week.
Isn’t SC usually = 2 pieces of toast though? Just checking bc I love my toast! LOL
For the recipe 1 serving would be 1 piece of toast. On your meal plan it will say 1 Of ricotta toast which would be one slice.
Hi! I am trying to upload my photos but it’s saying my photos are too big. What do I need to do to get them to a size that fits so I can submit? Thanks.
Email [email protected]. They can help with the technical issues
Is it better to take a BCAA supplement serving before lifting weights, after, or both ?
You can have it anytime. I always sipped it while training
What’s the recommended water intake?
Start with 1/2 your body weight in oz and when you exercise and sweat increase it
Dumbbell drag you start in the Plank position and then you put a dumbbell by your left hand and then take your right hand and drag the dumbbell underneath you till it reaches the right side. Repeat that with your left hand and you’re gonna continue for whatever the time is. Let me ask what the second exercise is cause I’m not familiar.
Hi, I don’t have an incline bench at home, I have a flat on. What can I use to get the incline?
Do you have a ball or something you can use to prop your upper body up a bit?
