Maureen
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Good day team..Just a quick question is it ok to conduct the leg press and Leg Press Rest Pause while utilizing the Vascular Occlusion type of training? I love the burn and exhaustion it really gives me while executing moves such as these. THANK YOU
Hi there,
That type of training technique is not what Nicole is recommending for this challenge. I won’t say you CAN’T do it, but maybe just give the plans a try with the intensity techniques she recommends and see how you feel.According to the training plan, there is no cardio on Mondays and Thursdays in Phase 1. It just happens that my Tae Kwon do class is on Monday and Thursday evenings. Should I not take part in class for the next 60 days?
You can try to take part. Just see how you feel. It may end up being too much….but maybe not.
Hi Nicole,
I am starting a “Run Strong” program for next 12 weeks at my local Crossfit gym, it mainly focuses on core and lower body. Can this be considered as “HIIT” from the 60 day challenge? or should I continue to do the recommended HIIT from the challenge as well?
Also, is it ok to use coconut oil in cooking?Thank you in advance for your help and advice.
ZillahIt’s tough to answer that question because i am not sure exactly what you guys are doing. If it feels like a HIIT workout then go for it. If you cook with coconut oil you will be adding extra fat to the totals. I would use Pam spray if an oil is not indicated.
Hi! Is there a good alternative for the leg extensions for people with bad knees?
Thanks!
Maybe a front squat or a step up.
If we can’t eat everything in one of the meal options that we choose earlier in the day can we roll them over to another meal and eat them then?
So if in Meal 1 if I can’t eat the blueberries in the morning can I have them at another meal later? Same for any options in meals I can’t eat as well?
I would do the best you can to eat them at the time so that you are getting that macro profile at that time. But if you can’t then you can eat it at another time no problem.
The post workout meal is only for days that you strength train. As far as working odd hours. I would try and space your meals out the same. If you know you will be sleeping odd hours than adjust the feeding schedule according when you are up and moving and around your training times.
For the Ezekiel Bread it mentions or other sprouted grain breads. What would this be referring to? I’m not sure I can find Ezekiel bread at my store, but I’m sure I can find a whole wheat or whole grain. Just checking before grabbing the groceries. I’ll keep an eye out for Ezekiel bread though.
Ezekiel bread is a sprouted grain bread. You are on the right track. Ezekiel is usually in the frozen section.
The shopping list doesn’t include ground turkey! I just bought 3 lbs of lean ground beef! Ugh!
The meal plan grocery list says ground beef OR ground turkey. Eat up 🙂 Just roll with it. It will be just fine.
I understand why you don’t offer substitution lists and I don’t mean to be difficult, but I suffer from several food intolerances and IBS which restricts the options of what I can eat. However, I refuse to let it be the reason to hold me back from my goals. I signed-up for this challenge to prove it to myself that it is possible to work within these limitations.
So, due to my unique circumstance, would the plan work if I substituted the following in Phase 1 as long as it fits my macros?
5 oz Sweet Potatoes for 30g Oatmeal (I react to oats) for Option 1, Meal #1
6 oz Goat Keifer for for 6 oz Yogurt (I react to cow’s milk) for Option 2, Meal #2
1/2 Banana and 1 Tbsp Flax for granola (I react to oats) for Option 2, Meal #2
12 almonds for 2 oz hummus (I react to beans or legumes) for Option 1, Meal #3
4 oz. Bison, Top Sirloin, or Sea Bass for Ground Turkey (I react to turkey and salmon) for Option 2, Meal 4
4 oz yam for 4 oz red potato (I react to rice and red potatoes) for Option 2, Meal #4Your help and support would be so greatly appreciated!
If you have food issues then you need to deal with them the way you know how. If you are going to make subs then just use MFP in order to make sure that these subs are keeping you close to the program. I can understand, some of us can’t tolerate certain foods.
Meal plan says 93% lean ground turkey but grocery list says 93% lean beef? See meal 4 option 2. I assume turkey is correct, but would like confirmation please.
Turkey and beef are both listed in the grocery list.
Hello!!
I’m so excited to start this challenge.
My big question is…
I’m on the Women’s meal plan 2, and for the first meal of the day I couldn’t it all…. I only had the 4 egg whites and 2 eggs…. And that was a lot for me…. Was not able to eat the oatmeal and the blueberries….
Can I eat them as a snack later in the day if I feel hungry???If it is more than you normally have…do your best to eat it. Eat half and then finish it shortly after. Do your best to work it all in.
Women’s Meal Plan#2 – Meal #3: 3oz Chicken, 5 oz Sweet potato, Olive Oil (1/2 tbsp.) and Hummus (2oz)… per the total meal breakdown, each meal is 10g fat… is this set in stone amount as I’m finding it hard to stay at 10g of fat for this particular meal. the 1/2 tbsp. Olive oil (7g Fat) and 2oz hummus (10g Fat) combined is roughly 17grams of fat (or at least that is what I’m coming up with).. Should I be concerned that it’s over 10g of fat or as long as I’m within my daily range of 40grams of fat total am I good?
It may be a difference in brand etc. The totals should be very close to what’s written.
Hi, on the meal plan sheets, do “Daily Totals” include the post workout macros or not? Thanks! Breece
If you look at the bottom of the page of the meal plan, you will see the breakdown of the post workout meal, and the totals for the other 4 meals.
Can you uses Veggies with this meal plan option? and Chicken?
I would just try and stick to the meals as written.
Hello! How do I get my photo added next to my name when I ask questions?
You would have to make changes to your profile.
I don’t have a gym membership or other equipment. Just some free weights. I was going to workout at home. Any alternatives? Jog up a hill? Do stairs at a stadium?
You could do that or do sprints. Just use the HR as your guide and goal. She gives you some ranges in the cardio section of the plan.
Are all the stepmill levels the same pace? Can you provide a step rate per minute? Im just curious because I consider myself to be in decent shape but if i did level 15 on the stepmill in my gym i honestly think i would die. Or maybe I am just that out of shape.
Just do the best you can. Some of the levels might be TOO much for some people if they aren’t used to that type of workout, or machine. Just do the best you can.
Are all the stepmill levels the same pace? Can you provide a step rate per minute? Im just curious because I consider myself to be in decent shape but if i did level 15 on the stepmill in my gym i honestly think i would die. Or maybe I am just that out of shape.
Just do the best you can. Some of the levels might be TOO much for some people if they aren’t used to that type of workout, or machine. Just do the best you can.
I can’t seem to get access to any videos…..am I looking in the wrong place ??
ThanksBelow the PDF’s for the training are the clickable links to the exercises.
I was looking at the cardio HITT for phase 1 , and I was want to make you I undertood because there are 3 kinds of HITT cardio which i know have to do 3 times a week , so just pick one o those 3 options right ? for my 30 mins or have to do all of them in a diffrerenfs days ?
Just one option per session totaling 30min.
As I’m getting ready to prep for the week, I realized that the Phase 1 shopping list doesn’t match the meal plan. It’s a bit frustrating. (Ex. No salmon on list-even as an option) I’m making Women’s plan 3. It’s not the best start.
Sorry about that. It was left off on accident. Thanks for letting us know.
Is it okay to wake up, strength train and then eat post workout meal after, then do my cardio later in the evening?
Make sure you eat before you strength train.
I submitted my “before” photos this morning, but I am worried that I may have done them incorrectly. I feel like a bit of a dolt because it should have been so simple. Instead of holding the piece of paper with the hashtag message I propped it on a shelf behind me. Should I retake the photos with the sign in my hand and try to re-upload them here? Thank you!
Can we see the sign?
So I just turned 50 a few weeks ago. Some of you may agree with me who are older. Things do change with your body. Besides gravity taking its toll. Recovery seems a bit more challenging than I was 30. I have found the glutamine seems to help me with soreness and not being so hungry. Drinking it a few times a day helps if anyone seems very hungry.
Definitely looking forward to kickin so serious booty. Getting the winter weight off and looking lean and mean for spring.Now’s the time! Let’s get after it 🙂
Hello, do we put our weight as well as our measurements when we send our photos?
Yes, We need all of that info. Thank you.
