Maureen
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I’m not focused on others journeys
I’m focused in my own. It was a concern of mine for others wanting to do the challenge in the future & a true representation of the results . This is not my first challenge or prep or diet I am 41 years old with a lot of experience in ‘focusing on yourself ‘ so please in the nicest way I am doing just thatYou my friend are taking advantage of the great advice and guidance this program offers. You are right, the first phase was about building. Some people can have a hard time of letting go of the “do more cardio” mentality. We know that cardio is not the answer, muscle is. Weight training has it’s place in a plan and so does cardio. Too much of anything is probably never good. So there is a reason Nicole constructed this the way she did. You fed your body plenty in phase 1…as you just said “time to shred” in phase 2. Good luck and keep on kicking ass…..sounds like you already are 🙂
I ordered these bands and there is no way I can do tricep extensions with them. They are way too short. I am 5’6″ tall. Did anyone else order these? Did I just get a defective set? Does anyone have a recommendation for longer bands? Am I doing something wrong?
Hi there,
Go to this site: http://www.performbetter.com/categories/band-tubing/general-bands-tubing
They are helpful and there are some options to what you can get. Hope that helps.I was going to ask this exact same question (thought about guessing with 1/4 cup) and I don’t think weighing the batter will help me any, as I usually make batter in a heavy porcelain bowl. If you were to use a cup to dip it out and put in in the waffle maker or pan (I’m really tempted to do pancakes) which cup would you use?
Hi there,
Are you aware of the “tare” button on your scale. When you put the heavy bowl on, you press tare and it will zero the scale out again. Therefore, your heavy bowl won’t be reflected in the weight of the batter. 🙂I saw a link to some on amazon on another thread. went ahead and ordered some. Thanks! My gym doesnt have them.
Great! Let us know what you think 🙂
warning long post and mild pity party
I have always trained alone i don’t think my peer group in general understand why i choose to train with weights and eat the way i have, that’s ok but sometimes you need someone on your side to chat to and give you that knowing smile that says “i get it” also they say writing things down helps clear the mind and bring clarity sometimes so here goes.
In 2014 did a Master figure class i loved the prep it was hard but my body just changed so dramatically. Afterwards. for me i believe the competition brought its own negative aspect to my live, i knew i had to be careful how i ate afterwards and in hindsight i was too careful i didn’t reverse diet my BF was low for a long time ,8% for 18 mths maybe even 2yrs this did me no favors, but i loved the way i looked. i started to show signs of depression, and ended leaving a job i loved and taking medication. I thought the answer laid in prepping for another competition!!
i found a trainer and the first he said was you need to eat more calories and especially more carbs, No way i thought i will look awful, and my peer group will think i have piled the weight back on and lost control, i tried but i couldn’t eat the extra calories. roll forward too 2018 i didn’t compete again but i was still weight trainingg 4 times a week, slowly the weight went back on (22lbs) through comfort eating because i felt like i had failed. This challenge is my chance to get back in control and understand that i hadn’t failed because i don’t look like i had competed in a figure competition anymore.
Phase 1 scared me when i saw the amount of carbs i had to eat, my first though was i going to get even heavier! i haven,t i have stayed exactly the same. Not quite if i am happy about that or not yet.My worries for phase 2 are that i am expecting too much change to happen . i can see new muscle growth since my competition in 2014 and i am eager to see it uncovered but if this doesn’t happen to the extent i hope it will i will quit because i will feel like a failure again. i just want to find a place where i can feel happy with my food choices and my body shape.
Thanks for listening
DonnaHi Donna,
Thanks for the honesty. Prepping for a show is tough…it does alot to our bodies but much more to the mind. We set ourselves up for not being satisfied with anything less than that six pack. We know going in, that it’s not realistic to hang on to such a lean body year round. We think we are ok with it and then post comp happens. I think it’s a good thing you are doing this challenge. You crawled out of the box as far as the calories went, and what happened? You found some new gains as a result. The fact that you are following through with this and trusting the process says a lot about how far you have come. You have a TON of support here. Some women have been in that headspace before and can relate. There is strength in that struggle. I can tell you that it takes time to figure out that balance of having it all (competition you) and being out of contest shape and not knowing what to do. You feel uncomfortable in your own body. That’s just not an option. You have the body you have….take care of it like it’s the only one you will have (cuz it’s true) and most of all. Look yourself in the mirror and say “I am enough right now exactly the way I am”. Think of phase 2 as an experiment. You aren’t quite sure what will come of it. So don’t put ANY expectations on what the results will be. I am sure you will be proud of your accomplishments. You are one strong woman, and a great example for others. Being strong doesn’t mean we always have it figured out. Being strong is continuing to stand despite the curve balls that come our way. Stay strong. Enjoy phase 2 and I can’t wait to see how it turns out for you. Head high and stand tall. 🙂Rebecca, It was more of the cardio I wanted to be straight on! I guess I didn’t realize that S/S was a cardio workout we could do as a full 40 Min session! I thought it was only on the end of HIIT!
Do you know how the S/S is to be done? I thought I read on treadmill level 4 but didn’t quite understand it! Is it, as high of incline as you can take at level 4? Is that right? For the full 40 Min? Sorry this type cardio is new to me! (Interval and HIIT I understand)!Hi there,
Here you go. Just pulled this from the description for cardio for this phase:
Steady State Cardio Low-to-moderate intensity cardio, typically performed at one speed for the duration of the session. Incline walking at 4.0 mph is a good example of steady-state cardio.
Keep your heart rate between 120-140 BPMHi Nicole,
Do you have a coupon code for the 6 pack bags?
Thanks,
MoniqueTry NicoleW10 Hope you find a good one!
I was curious if the protein waffles will be just as tasty with the chocolate truffle powder instead of the vanilla cupcake . . . my intuition says yes . . . thoughts?
My experience says yes! I make a bulletproof coffee every morning and add the protein in….AMAZING! (obviously, I am not doing the challenge) So ignore the bulletproof, but you can take my word for it on the chocolate.
Thanks for explaining. That makes a lot of sense. So if after the challenge we still have fat to lose where would we go from there? How long would it be ok to stay in the cutting phase of phase 2?
Hi Lori,
I would just get through this challenge and then look ahead to after. Nicole does a pretty good job of giving you some options of “what do I do now that the challenge is over”. I would wait and see where you are at the end….who knows, Your questions could be alot different when you see the final product. 🙂Do we have to use resistance bands for phase 2? Would it be ok to still use dumbbells, cable machines instead of the exercise bands?
Do you not have access to bands? They are a great addition to a strength routine…one major things they offer that free weights do not is…that as the range of motion increases and the resistance increases, the number of muscle fibers that are being used in the exercising muscle increase. The more muscle fibers being used, the greater the adaptations in muscle strength that can be achieved with the training program. This benefit is not offered by free-weight resistance. The movement is more functional and applicable to daily life…or getting an athlete ready in a more sports specific way. So if you have them, use them….if it’s a matter of not having access than use what resistance tools you have available. Hope that helps 🙂
Any thoughts on the amount of weight we should be looking at for the resistance band exercises? They vary like 10lb and up.? I don’t want to order some and it not be strong enough or vice verse.
Are you able to get a variety of them?
I have found it in Walmart
not the answer I would expect LOL
I love tuna so I was excited to see it on the menu for meal plan 2. However, I can not stomach canned tuna. I use the fresh packs. Will that be ok to use? Not sure if there is a macro difference when i compare 4 oz of both. Thanks so much:)
If there isn’t a macro difference, I don’t see a problem.
Thanks for replying , now for phase 2 cardio , do uou recommend to do it first thing in am or afternnon its ok , iam been doing weight lifting ams and cardio pm , can i keep doing this pattern or should i change to get better results ? Other thing i ordered my protein powered about two weeka ago , and i know it does not take to long to get it but for some reason my order is taking for ever , is anyways you can tell me if there are any back orders ? Or anything wrong with my order , iam so inpatient to try the protein power
YOu can do the cardio whichever way best fits your schedule. Go into the “contact us” section and you can ask your question there regarding your order for supplements.
Heading into week 4 I look back and feel great that I have been able to put into action some great habits that will serve me well the rest of my life. In a couple months I will be 55. Four years ago I did a few Figure competitions, however, soon after lost my father and my brother. Being so close together sent me for a bit of a tailspin–not in the gym but with nutrition. A little depression set in but the gym gave me a bit of an outlet to let off steam and stress. Doing this challenge has helped me regain a peaceful attitude again with food. It has been a wonderful guide and boost for my morale. I have reserved my spot for the Vancouver nPower Fitness Camp and so excited for it! Age is only a state of mind–I have never felt better. Have a great week–Phase 2 here I come!
Nice job! You are really doing a great job. I am glad this challenge has been a positive thing for you. I can’t wait to see you in Vancouver!
Hi! Where can I find maple extract? Is imitation maple extract ok? I live in So Cal. I couldn’t find it at Sprouts or my normal grocery store. Thank you!
It should be near vanilla…might be a little harder to find.
HI Ladies,
First off…you aren’t letting anyone down. You are making a decision to do something for you. It’s never easy. Sometimes you find out who is really with you, and who isn’t. You aren’t forcing your new plan on anyone else…but there needs to be a common ground. If you normally go out for crap food, well maybe you find a different restaurant where you can find something on the menu to eat. Think about if you had some food allergies……you would have to make some changes with how you socialized. Remember why you are doing this. If your reasons are strong then you won’t have a hard time sticking to your “whys”….you don’t have to share your whole life story on why you are doing something. This challenge was your choice…and a challenge it is proving to be.
When i decided to change my lifestyle many years ago…I lost friends. But when it came down to it, we were party buddies. There wasn’t much substance to it. They couldn’t understand why I was doing this and I couldn’t understand why they couldn’t just accept me just the same. Some will come with you on your journey and some won’t. Like I said, As long as you have good reasons why you are doing it, You should feel very confident in the path you are taking. Good luck.Holy Dinah! Today is a rough day. I have plans to go to the gym, but just the thought of it is making me want to cry. This is the most tired and most sore I’ve felt since starting the program 3 weeks ago! I know work is also contributing to my overall mood, and the weather is also gross,but I’m thinking I might need an extra rest day, or will hitting the gym make me feel better? All I seem to do is sleep, work, and work out (and eat and meal prep!). It’s been difficult mentally because my idea of fun mostly involved eating out, drinking wine and socializing. So re-learning what is a healthy way to relax is hard!
My nutrition has been spot on (and I’m so proud of myself!) though sometimes I miss my vitamins and I don’t always get my 4L in. Sleep has been decent, and I’ve been sleeping more often normal but I’m still wondering if it’s enough? I’ve already dropped more weight than I thought I would (Yay!) and for the most part my lifts are getting stronger every week. So I’m super stoked and I know I’ve been working hard!
I guess I’m just venting, but does anyone else feel like this and how do you lighten your mood?
Thanks,
JolandaHi there,
I get that it’s hard, and that’s ok that it feels hard. You are going to have days that you can get after it and other days that you feel like it’s getting after you. But when I see that you started with the hard but ended the post with all of the positive stuff. That’s the outlook that you need to maintain. Focus on the positive that you have gotten out of this. This a CHALLENGE…..darn right it is! You are challenging yourself and believe it or not, those around you that are watching. You are challenging them to take a deeper look at themselves and what healthier steps can they take. You are making an impact..on you and those around you. I would step into the gym, do an extra long warm up, hop on the foam roller and do what you have planned. Treat yourself to an epsom salt bath and pat yourself on the back for sticking to what you said you wanted to do. Good luck and Train hard.Same problem here. Could I use dry cottage cheese instead of blue cheese?
We caution anyone on subbing foods in and out….that’s where the macros will change and you may get further away from the macro goals. Cottage cheese will add more carbohydrates into the mix. If you can, pick another meal instead of subbing…..if you are skilled at making an equal sub, then go for it. This program is set up with options so that we can hit those macros dead on. Good luck
I know you said there aren’t any substitutions BUT (lol) I am really liking the wrap option for phase 2! It seems like a little less cooking which is nice with my busy schedule and it sounds GOOD!
However, I do not like blue cheese at all 
. Is there ANYTHING else I could use?? I could double another meal but as I said earlier, this one seems like such a time savor! I had to try lol. Thanks so much! Im really loving phase 1 nutrition!
Excited and anxious for phase 2!You might be able to use a reduced fat feta. Just want to check those macros to make sure you aren’t adding or missing some
Is a glass of wine allowed for cheat meal?
Sure but don’t go overboard with 3 glasses lol. Think refeed but think in moderation as well.
Thank you all for asking questions about the refeed meal. I have a question that may seem odd, but I want to make sure I don’t “ruin” my progress.
I am super excited to be able to have a cheat meal of my choice. However, I am also craving a Reese’s Cup. Would it be okay to have 1 Reese’s cup as part of my cheat meal? If so, how do I adjust my meal. If I would have a cheeseburger, would I replace the bun, the cheese, the fries, etc?
Thank you for your help!
Just enjoy it. Use it for you last meal. Here are some examples Nicole listed:
Here are some examples of good refeed meals:Burger with sweet potato fries
2 slices of pizza
2 sushi rolls
Medium frozen yogurt with fruit
Bowl of cereal with almond milk and a bananaJust don’t make a day of it.
I feel ya. I am in the same boat. Lost 3 lbs right away and now I am stuck. Intellectually I totally agree with what everybody says about not using the scale to measure progress. It makes total sense. Emotionally that scale plays mind games. It’s awful. I tell myself not to weigh in, but it’s just calls me. I do feel a lot better and it’s only a week and half until we get into the shred phase. So I am just holding strong and hoping for more scale movement then.
I completely understand. Don’t let that dictate your progress either way. This is a group of strong men and women doing this challenge. Let’s start seeing it that way. The scale tells you absolutely nothing about the food you prepped, the weights you lift, the miles you run and the effort you put in. Let it go and let your progress be how you perform in the gym and how you feel day to day. Hang in there. The scale is a liar……and is just full of numbers, again, they don’t tell you anything about you!
I like to plan ahead and just looking forward to Phase 2 but have a few questions and want to make sure I have my plan down ahead of time. I understand the goal of phase 2 is to lose the fat… is it still acceptable to do our Cardio AFTER our weight training? I understand the preferred method is to split them up.. but if we can’t, then is cardio after okay? Will our progress/fat loss be hindered in anyway if we aren’t doing fasted cardio? Also… since the goal of this phase is to lose fat, are we still to be eating something PRIOR to lifting- if we lift first think in the morning(prior to work), like 1/2 of meal #1?
Thanks in advance!Yes, it’s ok to still do cardio post training session. Not everyone has the luxury/time to split them up. The goal is still to make sure you are feeding those strength training workouts first and foremost and then get after that cardio post training if that’s how you have to structure it. The rules don’t change from phase one as far as the fueling of your body goes. Your calories will be cut a bit so the fat loss will happen as a result of that and your training of course. Hope that helps. Great questions.
