Maureen
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You could email [email protected] and maybe they can send what you shared or give access somehow.
In the yogurt bark recipe it calls for one cup of strawberries and the meal plan is to eat two servings of bark, which would be 1/2 cup of strawberries. The substitution list is weighed strawberries, so how much watermelon would I be allowed when substituted for the strawberries in the bark?
Weigh the 1 cup of strawberries. one serving is 250g on the exchange list. Watermelon is 350g for one serving. So you are going to have to see how it compares to 1 Serving according to the exchange list. SInce its a recipe its not a clear cut.
Good afternoon,
I have another question. I have been taking Nicole’s creatine now for at least 2 weeks. I normally takt a scoop of it with water because I’m not a coffee drinker (nor tea). I feel like it is gritty and I don’t like that texture of it, especially when I get down to the last part that is left. How else do you suggest I take it besides in water? Protein shake? When it is only mixed with water, I just don’t like the grittiness of it. I also take Nicole’s collagen and have no problem with that – no grittiness and I actually like the taste.
Thanks in advance for your help.
HeatherI either shake it with something that has flavor, I have put it in a shake, I have used an EAA with or even just some crystal light. I either shake it in a shaker or use the hand held little mixer. Seems to work well.
I have mild to moderate diastasis recti and notice coning with many traditional ab exercises. For those who’ve dealt with this, what modifications did you (can I) make to continue strengthening the core without worsening the separation?
First off, when you see that just stop. You can start with some Transverse abdominal bracing. It’s deep core engagement—drawing your belly button toward your spine and cinching your midsection inward while exhaling. This take alot of practice. If this is a constant struggle a pelvic floor therapist could be a good next step. They can really help you with your deep ab engagement.
Hi!
Both times I’ve made the protein bark, while it tastes good, it’s not fully frozen even when I leave it in the freezer a few days. Am I missing something? I use Aldi’s non-fat greek yogurt and I’ve tried putting in an 8×8 pan as well as spread out thin on a baking sheet.
I’m not sure take another look at the recipe and cross every “t” and dot every “I”.
If there are 4 servings for the recipe and you have 8 halves then 2 halves = 1 serving
Instead of eating, four separate meals and my post workout shake and apple, can I combined my food and eat everything in three meals plus my post shake as long as I’m eating my calories?
I don’t see a problem with that at all. Do what feels good for you.
Good afternoon,
Mo, thanks for your quick response. I appreciate it!Have a great rest of your weekend!
HeatherYou’re welcome! Thank you
It can help with the your strength energy and recovery to give some basics. Yes you can take both.give it a try. I have definitely recovered better while taking it.
Hi
, Iam a morning workout person and I split my breakfast in half to eat before I train which is 6ish..after I workout should I then take the after workout meal or the rest of my breakfast? Also is it at min 2 to 2 1/2 hours between eating?Eat the post workout meal. THen eat the rest of your breakfast maybe a couple hours later depending on your hunger. YOu can space your meals out the way that works for you. I usually try to do 3 hours….but that’s my schedule.
I have a zucchini that is 675g, I sliced it and salt and peppered it then dehydrated it into chips. It ends up 44g when it’s finished. Do I track this as 1/2 a serving or 6 3/4 servings?
I guess I would just weigh it dehydrated because it’s just removing the water from it. It has such a low caloric impact that I’m sure it doesn’t impact your overall numbers.
Can you email [email protected] and let them know which ones so they can fix that? Thanks
Cardio & Daily Movement
Outside of your workouts, aim for at least 30 minutes of movement on most days of the week. This can come from structured cardio, walking, or general daily activity.
Choose one of the following:
Option 1: 30 minutes of cardio
Option 2: Two 10–20 minute movement sessions throughout the day
Option 3: Accumulate 7,500–10,000 steps through walking and daily activities
Option 4: Mix and match (Example: 20-minute walk + 10-minute cardio workout)On the Back/Abs day at home workout a lateral lunge+single leg calf raise is listed. In the video it is not performed. Just want to confirm it is not part of back day (since it’s legs lol).
Maybe I’m blind but I’m. It seeing it. Can you take a screenshot please
I think I will do glute bridges. I did reverse lunges yesterday and while they’re better than forward, they aren’t great-feeling in my knees.
A step up would be good alternative if you keep it lower
Since it’s a recipe, Just look at the weight raw and use that amount for the recipe.
I wanted to clarify for myself. I can have any of the meals 1-4 in any order I choose. The only one that stays the same is meal 5 and it has to be after the work out. I am also finding it hard to eat all 4 meals during the day. I do my workout at 5pm. I am use to fasting for 18 hours and my stomach is not agreeing with me.
At the end of the day all that I need to make sure of is that I have had the allotted amount indicated for calories, carbs, proteins and fat? Correct?Hi. Yes you are correct. Do the best you can. This is very different from fasting that’s for sure. Slowly integrate the meals in and do the best you can.
That’s the cluster set. Do 5 rest For 10 and do that 3 more times. It allows you to maintain the heavier weight instead of doing 15 consecutive reps. Cuz you get that rest.
During the 10 second rest period, should I re-rack the barbell? That is what I did today, but I wasn’t sure.
You can just be one step way to grab it and go.
What are some good alternatives to lunges in the challenge for people with knee pain?
ThanksReverse lunges are also kinder than forward Alot of the time.
Would I then still stick to eating every three hours or would my second half of breakfast be sooner after the post workout meal?
I would make it sooner. See how you feel
I see a lot of the members of the FB group post with the two hashtags in the group. Aren’t those meant for our posts on personal pages, to qualify for the bonus wins? Or am I misunderstanding?
Page 9 explains the two hashtags and what to do and how to win
Meal 2 option 2 states 1 fruit – 100g pineapple. 200g pineapple =1 fruit so confirming if supposed to be 1/2 fruit or 200g? Thanks!
I’m asking for clarification on this one…..Just to make sure.
Hello
I am 5’4 3/4 and 130 lbs woman
is the meal plan 2 the right one for me?
seems like a lot of food to try to eatI would go with that meal plan. Do the best you can…..if you have been not eating enough or eating calorie dense foods, when there are more vegetables and fruits and protein you will feel a little fuller. Just give it a go and see how you feel. You won’t know with 2 days.
I am planning on scrambling the egg whites with the spinach and then make the oatmeal on the side with water and sprinkle some cinnamon on top. Then I will eat the PB off the spoon! lol
Sounds great!!