[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..

[Maureen]

Susan Thoma wrote:

Hey guys! I struggled with some serious nausea during my HIIT cardio this morning. It happens when my heart rate gets high. I had to slow down. Once I was done and cooled down it was better. Should I be pushing myself to the point of nausea? I have exercise induced asthma, so a lot of times I am unable to push that hard with out fear of an attack. I took my inhaler before I started so I felt like that was under control. Any suggestions/advice?

LISTEN TO YOUR BODY. Those levels aren’t for everyone right off the bat. Take them down a notch and work within your cardio level. You got this!

[Maureen]

melaniepeed wrote:

My gym does not have an abductor machine. Any one have a recommended substitute?

A circular band side walks would work….or as the member above said, you could you cables as well.

[Maureen]

w_guardiola wrote:

I’ve been following meal plan 2. I’m a just over 5’4″ (by a hair) and 157 lbs (36.8% BF). I know the recommendation has been go with height, when in doubt. But, I’ve never been hungry on MP2, which is great! However, I’m wondering if maybe I should really be on Meal Plan 1. Nicole mentioned that we “will be hungry” on this program and since I haven’t been, maybe I’m using the wrong meal plan? However, since we’re in the muscle building phase, perhaps the extra calories in MP2 are a good thing and I should continue with it? I just want to be avoid overeating if it will dampen my progress. What’s your advice in my particular case?

My advice would be to give it more time. This is week 1. When starting a new diet it’s always tough especially when it seems to be more food. You will do a cut in the second half. So I would just stick to the plan.

[Maureen]

martej1207 wrote:

I tried to see how much sodium we should be having a day and figured it shouldn’t be high. I am sorry if I missed something already on the documentation, but can someone advise?

Thank you in advance!

I don’t believe Nicole ever talked specifically about sodium. Unless you have blood pressure issues, sodium isn’t a huge concern. Just salt for taste.

[Maureen]

michellebethbainter wrote:

I am not a big fan of oatmeal but love eggs. Could I substitute the oatmeal for the Ezekiel muffin and still eat the eggs and blueberries?

Is there another breakfast that you would eat everything on it? I would rather you change meals than start substituting.

[Maureen]

j.atwood wrote:

Does it need to be plain granola or is flavored ok? I haven’t bought any yet because there are so many choices in granola.

Check the macros and see if it fits for that meal. As Nicole said, you are using such a small amount it should be ok.

[Maureen]

Maria wrote:

Hi! For phase 2 there are band assisted pull-ups. What bands do you recommend?

You can go to perform better online and look for a band that is looped and they are ultra strong and thick. They don’t look like your normal bands.

[Maureen]

lori wrote:

I lift has heavy as I can for the desired rep. That means that if I lift till failure or near failure for the first 10 reps , I usually can not go heavier and get even 8. Am I starting out too heavy? I’m not sure I am doing this correctly.

Depending on how big of a jump the weights make you may not be able to go up heavier. Just shoot for the reps as it was explained here:
So if the rep range calls for 3 sets of 6-10 reps, you will start your first set using a weight you can do for 10 repetitions. On your second set, you’ll increase the weight and shoot for 8 reps; on your third, you’ll increase the weight again and do 6-8. Remember – you want to push yourself on every set so that you are struggling to perform the last 2-3 reps – while still using proper form, of course ?

[Maureen]

bpsmith06 wrote:

I was wondering which drinks get tracked against our water goal? Coffee? Tea? BCAAs? Protein shakes? Or only water?

I would focus on having water plain or with BCAA’s and count those.

[Maureen]

Kerri Richards wrote:

How do I create/upload a profile photo?

Go into Edit your profile at the top

[Author]

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