Maureen
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I’m a mother of 3 (13, 7, 3) with a full time career and working on developing my own coaching business on the side. So to say I’m busy is an understatement. The only thing I really do for myself is workout. It’s my me time. I love doing challenges like this as it keeps me motivated and allows me to focus. I’m struggling with an autoimmune disorder, so clean eating and exercise is critical. I’m off to a good start and just really need to stay focused on the eating. I often start to snack in the evening when I’m tired, so any advise on tricks to manage that would be helpful. I’ve been at my weight for over 2 years and can’t seem to get down and stay down. Consistency with the eating is probably the most critical. Good luck to the everyone and I encourage you to do your best. Two of my favorite quotes: fall in love with the process and the results will come and Arnold’s quite: everybody pities the weak, jealousy you have to earn. Have a great day!
Making hot tea is a great option. It takes time to make, the hot liquid will fill you up a bit more and the fact that it does take time will also prob make that habit go away by the time you get done drinking it. Alot of times our need to eat at night is out of boredom or habit.
Mine was good but dry! Is there anything that I can put on it? Ghee or something else. The dryness is killing me!
Ghee adds extra fat which will change the macro breakdown at the end of the day. If you can find a calorie free option go for it.
Thanks Crystal Blair! I guess I will do that then unless I hear otherwise from Nicole’s team.
Yep. Alot of times you just have to measure…because sometimes the amounts you need aren’t sold EXACTLY in the stores. Takes some prep time.
Hi, can you tell me where I can purchase Nicole’s supplements, BCAA’s specifically?
Thx Kelly
Hi Kelly,
They are not released yet. Soon 🙂I was in the OR all day yesterday doing surgery. I left my house at 7:30am and did not get home until 8pm. As a result, I not only missed one of my meals but also couldn’t get to gym to do back and chest work out. Can I do it this am on my rest day or even Saturday rest day in am? Not sure what to do.
Don’t fret. Life happens. Have a make up day….that was just your REST day. Deep breath and make it work. You got this!
I’m still uncertain about how many reps and sets to be doing. If a moderator could please respond,’I’d appreciate it.
I’m reading the workouts for example as:
Leg Press. Sets 3. Reps 15,12,10
To me that means you do
15 reps at 100 lbs
12 reps at 125 lbs
10 reps at 150 lbs
Rest 45-60 seconds
Repeat two more times
For a total of 111 leg presses.
Is that correct?1st set is 15 reps
2nd set is 12 reps
3rd set is 10 reps.
DONE No more rounds.I’m still uncertain about how many reps and sets to be doing. If a moderator could please respond,’I’d appreciate it.
I’m reading the workouts for example as:
Leg Press. Sets 3. Reps 15,12,10
To me that means you do
15 reps at 100 lbs
12 reps at 125 lbs
10 reps at 150 lbs
Rest 45-60 seconds
Repeat two more times
For a total of 111 leg presses.
Is that correct?Hi there,
I responded to this on the 10th. Make sure you look for the moderators in the forums. We are present in almost every thread. 🙂
“Ladies….
1st set 15 reps OF EACH EXERCISE BECAUSE IT’S A SUPERSET
2nd set 12 reps SAME
3rd set 10 reps SAME
DONE.
This is not a drop set unless indicated. Read the materials above the training pdf’s this will explain what you need to do based on what’s written.Yesterday evening I was extremely sore after cardio work (incline). As a result, I drank another glass of BCAA before going to bed since it’s for recovery. Is this ok? Or is BCAA only pre or during workouts?
It won’t hurt you to have another one later in the day. You can also add 5g of glutamine to your post workout shake that will help with recovery.
Hello,
If I cannot do 2 workouts a day, cardio and weights, should I do the weights or the cardio? which would be most important ? I would think the weights?
And should I revise the meal plan if I do not get to do both workouts in one day?
Thank you..
UrsulaI would go with the weights. I would leave the meal plan the same. Do the best you can. You may have some weeks that you can squeeze it in another time. Be consistent with the meals.
Is anyone else having trouble cooking the pumpkin treat? Mine seems to be very clumpy.
Did you try whisking it? Mine were pretty good. HUGE but good.
I’ve noticed that the daily goals percentages add up to 114% on the women’s meal plan 3 low carb day , can you please clarify??
It’s just a typo. The amounts are correct the %’s are not. Pay more attention to the Daily totals. That specifically is tied to the meal plan. Unless you are making a ton of substitutions you should be dead on or very close to the DAILY TOTALS (grams of each macro)
Make sense?Hi, I’m having some difficulties with meal 2 for both low and high carb.
For high carb day – I did 2 oz chicken breast with 3 oz white rice. I logged it in myfitnesspal, the whole day is 1706 kcal but my macros on point
for low carb day – well still struggling – I can switch to coconut plain yogurt with whey protein powder, almond butter and blue berries, my macros are within 5g of the macros.
But I wanted to check if the above is good or maybe you have better ideas?
Thank you for your help!
As long as your macros land 5g above or below then your substitutions are good choices 🙂
Hi!! I have a quick silly question for the OFF days: Since we are to not consume the protein shake, rice cakes and cashew/almond milk after workouts (since we are off that day), our calories/macros will be lower than the total recommended for that day. Is it okay to have it lower or do we need to substitute and add other foods to compensate? My gut tells me ‘no’ since we will not be working as hard that day but I wanted to be sure. Thank you! Really loving this so far.
No need to make up for the shake on NON TRAINING day…it’s the design of the plan 🙂
Just Order trying to stay on track with workout just sometimes can’t get the machine or weights so I move on to next series of exercise then go back to the series superset .. some people don’t get supersetd
also if gum doesn’t have equipment I have put in something similar If you change up the order no biggie…..I would try and keep the exercises the same. 🙂
If I can’t take my rest day on day 4 which is the day I’m suppose to eat my high carbs, can I still workout that day while eating my high carbs or do I wait for the actual day I’m going to rest to have my high carbs?
I would try and mimic the schedule the best you can. Really, if you cycle those high carb days giving yourself 2-3 days between you should be fine.
I’m a mother of 3 (13, 7, 3) with a full time career and working on developing my own coaching business on the side. So to say I’m busy is an understatement. The only thing I really do for myself is workout. It’s my me time. I love doing challenges like this as it keeps me motivated and allows me to focus. I’m struggling with an autoimmune disorder, so clean eating and exercise is critical. I’m off to a good start and just really need to stay focused on the eating. I often start to snack in the evening when I’m tired, so any advise on tricks to manage that would be helpful. I’ve been at my weight for over 2 years and can’t seem to get down and stay down. Consistency with the eating is probably the most critical. Good luck to the everyone and I encourage you to do your best. Two of my favorite quotes: fall in love with the process and the results will come and Arnold’s quite: everybody pities the weak, jealousy you have to earn. Have a great day!
Keep that positive attitude up girl. You got this!
Just a general question… is it ok to mix up the exercises(whole superset) if you cant get on ALL the machines you need all at the same time… not the individual exercise but the whole superset in whole .. or does the whole superset need to be done exactly in the series its in?
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Are you talking about the order of them? or different exercises completely?Ok can someone help me please. I started using my fitness app. But I honestly don’t like it because I can’t figure it out. Where do I go if I want to substitute 7oz of tuna for chicken?
7oz of tuna is roughly 175 cals 35.5 grams of protein (chicken of the sea chunk tuna packed in water)
If you did 5oz of chicken (boneless, skinless chicken breast cooked) it would give you: 139 cals 32.9 protein and 1.3g of fat.That’s pretty close. I did that by looking up those items on MFP. It takes some time to get used and just takes some time period. If you take your time trying to figure things out you will learn a lot and be able to gain more nutritional knowledge and start to know what foods you can go to for carbs, fat and protein.
I hope that helps.
I’m am not a small girl, not overweight, but 220 and have been doing more heavy weight lifting for quite a few years. I’ve been trying to lose weight and always keep a clean diet. Eating clean is not an issue. I want to cut my body fat. Am I out of my league with joining this 40 day challenge? So far the food is fine for me but I notice most people are 60 lbs at least less than me.
These women on here have your back….and so do we. Work the program for YOU. You got this….use everyone here as motivation. We are all working towards the best version of ourselves. Fighting a battle within ourselves. We have one thing in common, we want more, a healthier life. You are working hard. Pat yourself on the back and don’t worry about the rest.
If you do a challenge the same time next year you should call it “Pumpkins (shoulders) and Turkey Legs”
Done! 🙂
This is what’s making it confusing. I understand the terms but this is indicating the opposite of “drop” set.
Drop set is the back end of the pyramid lol 🙂
Quick question -when calling for 3 sets of 15,12,10 Is it 15,12,10 to make 1 set, and 15,12,10 for 2nd set? Or is it 1×15, 1×12, 1×10?
1st set is 15 reps
2nd set is 12 reps
3rd set is 10 reps
DONEI want to know your thoughts on not specifically counting carbs and fats separate. so you always hit your protein and then with carbs and fat… you may have your high carb day or your higher fat day but overall it is more of staying under your calories for the week then specifically hitting a fat and carb number. I have counted macros for a few years. This plan calls for carb cycling which I sometimes found I would inadvertently do because I would look at my macros from a week perspective and somedays I would have higher carbs and then I would compensate with lower carbs the following days to be sure that at the end of the week I hit my numbers. I just find the flexibility is nice to stay consistent but I never really had anyone to ask before!
This carb cycling has a rhyme and reason….you weren’t planning on doing it. Maybe the “planning” was the piece that was missing. I think it’s very important to count the macros specifically. Those amounts matter too….If you don’t know what you are consistently doing, and you aren’t making progress. How will you ever know what’s working or not working for you? Just a thought.
The greek yogurt is your protein source. So look on the exchange list and find something that is suitable for you. Use MFP it figure out what amount will equal the yogurt. Stevia is also a good idea for flavor.
Chobani isn’t available in Canadian anymore. Can I substitute any plain FF yogurt instead? Thanks!
You will have to make sure you have the correct amount to make sure it works for you to replace the chobani. Just use MFP to see how it works for you.
