[Maureen]

Rachel McAran wrote:

Is the cardio acceleration workout to be done fasted (Since fat loss is the goal) or eat a meal prior? – Thanks!

No, It’s listed in the training part of your other strength training workouts. I would treat it as such and eat prior to performing this workout.

[Maureen]

Emily McBurney wrote:

Does a hike count as a workout for the post workout meal? The hike is 4 miles.

The post workout meal is reserved for post strength training. The hike would be considered a cardio workout.

[Maureen]

tvoigt05 wrote:

Hey everyone good day to you all I hope you are all feeling great and still as motivated as you did in week 1..Can you believe it? WE ARE NOW HITTING UP WEEK THREE and I am so stoked, we are getting closer to Phase II of this challenge which is the phase I am super, super excited about. I will be honest this week I did not have a lot of change on the scale and for some reason there was not a lot going on with my measurements..I did feel a little discouraged until I took my pics. Many of you do not know me but I will tell you my rear end is MY BIGGEST PROBLEM right along with the Thighs. I wont post all my progress pics this week but I definitely wanted to share my backside with you (That sounds a little strange right :)) Super excited about the lift…The very first pic is when I started my prep for this challenge. The effort, guidance and plans are working and I couldn’t be more excited about the results HAPPY WEEKS 3 Everyone!!

Great job! Keep working hard. You will be happy you stuck with it.

[Maureen]

Jessica Hanna wrote:

So I teach a weight lifting class every thursday morning at 5am at the YMCA. I know it is our day off however I do lift with the class just not as heavy as I could due to lack of weights in the room. My question is do I have my post workout shake/blueberries? Or do I act as if it is my day off food day?

I wouldn’t treat your teaching day as a training day.

[Maureen]

samantha.shelton wrote:

Is anyone else experiencing shin splints. I have had them in the past, but never this painful. Normally I can push through the pain until it gets better. I have had to do the body weight HIIT the last two days and even the jumping jacks hurt. I have had to modify to lower impact. I know I pushed myself too hard on the treadmill the first week, but I am stubborn. Any secrets on how to get them to heel faster?

Hi there,
Make sure you are stretching both your calf muscles: gastrocnemius(standing with leg straight back as your hands are against the wall. The other calf muscle Soleus,(standing with leg BENT and hands against the wall. You will feel this one more in the achilles area. You can also sit and warm up that area. Flex and extend for 20 times, do circles both ways for 20. You should feel the area warm up really good. You need to check your shoes as well. Are they new? Do they need to be replaced? Hope that helps.

[Maureen]

wcarnes3 wrote:

So with the post workout meal, I’m having 4 meals altogether is that correct? Or am I suppose to be eating 5 meals with my workouts?

5 meals on weight training days.

[Maureen]

sunny hoffman wrote:

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!!!

Hi there,
That is the most rewarding impact to make on people’s lives…..Thank you for sharing. We are all behind you. Keep working hard.

[Maureen]

jESSICA ESTENES wrote:

Hi, Wondering about Hip thrusts. I was just told by someone yesterday that the weight must be really heavy for it to be effective. It sorta bothers my left glute muscle as I know I have some weakness there. I used like only 35 ea side and bb and today I am feeling it (sore). The set up is a little hard. Wondering do I really need my back on a bench? Can I use a Max Rack? Can you just do it off the floor? Do I need a band? Should the movement be quick or slow and controlled? These are all the questions that run thru my head… lol

Hi there,
Do you have any short bars like in Nicole’s demonstration? That seems a bit easier. I would perform it exactly how she does. Slow and controlled with your movements is always best unless otherwise indicated. Good questions…

[Maureen]

Cadenheadlove wrote:

My Quads are still sore from Tuesday’s leg day. Is it ok to take glutamine at this point to see if this will alleviate some of the soreness as it’s a bit painful. How much glutamine if so?

5g of glutamine would be fine. Epsom salts work really well too.

[Maureen]

Cathleen wrote:

Hi,
I did a previous challenge (and I’m doing this one) and Nicole had a recipe for shredded chicken. I can’t seem to find it. Can you post it or tell me where I the site I can find it.
Thanks!
Cathleen

I can’t find the specific recipe you are looking for…..My guess is that she made it in the slow cooker. That’s the best way to get chicken to shred like that.

[Maureen]

DeAnna wrote:

Good Morning! Does anyone have any good stretches that help with sciatica? I do stretch but what I seem to be going isn’t really helping. I’m having a hard time with legs days.

There are a few pigeon poses you can do. Supine(on your back), sitting straight up and the one most of us know is the one in yoga where you lean forward. Stretch those hamstrings as well. If you search on the internet you will find some good stretches for them. I didn’t see any specific stretches for sciatica on Nicole’s site. You can also go to a trusted Chiropractor and let them guide your way. Hope that helps.

[Maureen]

Carol adams wrote:

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?

You can switch up the meals within the plan you are on. That will help give some variety, without changing the macros. 🙂

[Maureen]

Letitia Angelstad wrote:

Is it ok to be a little sore still from last hamstring glute workout going into quads glutes tomorrow? Or should I wait another day?

Hi there,
A little sore is ok. Sometimes the movement and bringing blood flow back to the area can help with the recovery. You most likely aren’t doing the exact same moves again, so it will work your body in a different way. Just play it by ear…..Do the first set light and see how you feel and slowly ramp up if you are able.

[Maureen]

Donna Oliver wrote:

thanks Jessica, i have the paid one too, going to sit down later and give it my full attention and input the exercises etc for the interval cardio and kettlebell killer
Donna

Donna Oliver wrote:

thanks Jessica, i have the paid one too, going to sit down later and give it my full attention and input the exercises etc for the interval cardio and kettlebell killer
Donna

I use Tabata pro. It’s great. YOu can set how many exercises and how many rounds of it, the time for each and rest for each. It’s great. Very easy to set up.

[Maureen]

alissakelly1 wrote:

Hi! I noticed that in the grocery list it says 93% lean ground beef – but I believe on the meal 4 section it says ground turkey. I initially went off the grocery list so I’ve been eating the ground beef. Which should it be? Thanks!

Follow exactly what your meal plan has laid out for you. You can’t go wrong there. 🙂

[Maureen]

alissakelly1 wrote:

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!

So great to hear! We love hearing when someone is just going with it, kicking a** with it, and enjoying the journey of it. It is challenging, but anything worth getting most likely never came easy. Keep it up and especially keep that attitude. 🙂

[Maureen]

wendy tolles wrote:

IF I COULD GET CLARIFICATION ON THE REST / PAUSE AND THE 10/4/2 MEANING… I’M HAVING A LITTLE TROUBLE GETTING THIS STRAIGHT IN MY HEAD HOW IT WORKS

Did you get the email? Nicole sent a video explaining this in further detail. Are you already a member? This was a link to another explanation she gave.

Intensity Technique Series: Rest/Pause

[Maureen]

zeewray wrote:

This may sound like a dumb question but do we do the same exercises from week 1 through to week 4?
Thank you

Yes, stick to the same program.

[Maureen]

Dee Sonntag wrote:

Good Afternoon nPower Nutrition Team,

Does anyone else use Amino Energy as their pre-workout drink? It contains Caffeine (100-200 mg) and Beta-Alanine (2-5g); however, it does not contain Creatine Monohydrate (2-5g). I’m struggling to find a pre-workout powder that contains Creatine Monohydrate (2-5g).

Also, there isn’t a suggestion for L-Glutamine in our post-workout shake like there was last year. Not needed or ok to add?

Thank you for your time and possible recommendations,
Dee

I have tried Amino energy. I really liked it. I would look for a unflavored L-Glutamine powder to put in the shake to mix. Makes it alot easier.

[Maureen]

sarahjo1 wrote:

Naomi

I am having a similar issue but in the middle of the day. The workouts are tiring especially when weights and cardio on the same day, if I have my post workout shake at around 11, I am not really getting a proper meal again until about 5pm (meal 2 three hours later and then meal 3 another 3 hours later at 5pm) meal 2 is either greek yoghurt or the prot bars, which are not sufficient enough for me after such a big workout, these feel like a snack more than food! Am I ok to switch around and have meal 2 as the last meal of the day which is closer to when I go to bed? I know they are ordered for a reason but I wanted to check if that was a major issue?

Cheers
Sarah

hi there,
The meals were designed to pretty much be the same in caloric/macro content. You can have them out of order. Try one of the other options for that meal and see how it goes.

[Maureen]

Jaimee wrote:

Hi guys. I just wanted to say firstly that I am loving the training and foodplan routine it’s going great BUT I am so tired! I had been eating about 2400-3000 cal per day for a couple of yrs prior to starting this, weight trained heavy four days a week and was still active every other day mountainbiking or doing something. I know it’s the calorie drop that my body is getting accustomed too. I go through the morning okay but come the afternoon I need to nap and have noooo energy till bedtime. My eating before was clean – just way too much of it. I have stopped drinking alcohol and also thought maybe the refined sugar reduction is playing a part too. What do you think? If I continue to feel like this should I up my calories a bit. I am concerned about metabolic damage if calories are indeed to low for my BMR plus activity levels?

Hi there,
It’s the first week. If there was sugar in the diet (more than this program), then you could experience some detoxing. I would just pay attention to how you feel from day to day. When starting a new program, there are some adjustments that you might feel in your body. Just give it a bit more time. Drink enough water, Eat those meals as they are laid out and see how you adjust as the weeks go on.

[Maureen]

Charleen Francis wrote:

First of all, the nPower chocolate protein is amazing! <3 I haven’t tried the vanilla cupcake yet but I’m sure it’s just as good.
Since, I don’t yet have any plant based protein powder, I was wondering how you felt about my post workout shake being 1 cup unsweetened almond milk, nPower isolate chocolate and 1/2 frozen banana?

Also, what kind of white rice do you make in your rice cooker?

Thank you!

You can……if the macros match. However, we are really stressing trying to stick to the meals as they are written.
Any kind of rice works.

[Maureen]

lori wrote:

I live in Louisiana and have family coming to town from Florida. They will want us to all go out to eat. I don’t want to go off of my plan. Do I eat before I go ( which would be awkward ) or do I just order grilled fish and veggies? Help, please.

Its always your choice. Most people won’t understand why you are doing what you are doing. But its not meant for them, it’s meant for you. There are always going to be situations that will be challenging to stick with what you want to do. Stand your ground. The more you try and explain to people the more they insert their opinion into why you shouldn’t do that. Be clear in why you are doing this and I assure you, nobody will knock you off of your game. 🙂

[Maureen]

nicoleaswanberg wrote:

Hi everyone! I’m gonna be super honest and say that while I don’t have a lot of issues sticking to the meal plan itself…I have HUGE sugar cravings sometimes. I got a lot of candy for Christmas and took it into work so my co-workers can eat it. If I don’t have it, I can’t eat it! LOL

How do you guys deal with sugar cravings? Or do you have other cravings? Thank you!

If you are used to having some sugar….you definitely aren’t having the same amounts with this program. You should see that go away after about 7-10 days. I drink tea at night, usually fills me and can satisfy some sweet craving. Its all about changing your routines and habits as well. Good luck and hang in there.

[Maureen]

jESSICA ESTENES wrote:

I wanted to share an experience and something I truly believe with the group. I have two children and with each one I gained various weight. My first I gained 35 and my second I don’t even know but it was a lot. I was miserable. I went through 2 transformation challenges and was successful. I say 2 but it may have even been 3 or 4. The reason I mention this is because so many people think that changing a habit is easy, it is and isn’t. You need to repeat behaviors. Replace old behaviors with new ones. For example- if you like to eat a lot more at night and you know it … replace the behavior with something else like taking a bath and reading a book or spending time with your loved ones playing a board game. I found that by doing the bath and reading a book it kept me from doing the alternative… I included this article because I think before we question the plan we need to try it all and find ways to like things and make them habits. Give them time. I hate blueberries. I am trying …
Thanks for the reminder! Good stuff.

How Long Does it Actually Take to Form a New Habit? (Backed by Science)

This has only been 5 days…..in 5 days I have already started to see positive mind set and habit changes..

[Author]

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