Maureen
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I’ve been doing squats against a wall with a large exercise ball behind my back (a repeated wall sit?)with feet kinda far forward so when I am at the max lowest position my ankles are pretty much aligned with my knees. I feel this in my quads. Somewhat correct?
Ball squats are another lower body alternative.
Sorry, I posted this question a while ago but didn’t receive an answer……
I’m having a really hard time getting in 6 meals a day. Every evening when I check my totals in my fitness pal (which I am very diligent in logging everyday) I’m always short on my macros. I try to make up some by having a protein shake but Is it ok to “combine” meals. Example: eat meals 2 and 3 together? Or some combination of meals to reach my goal for the day? Or is it better to have a protein shake at night if I’m deficient for the day? Any help would be greatly appreciated.
Thank you!
Stephanie MillhouseIf you don’t do fasted cardio, I would eat within 30-60 min upon waking. Then go 3 hours after that for each. What’s your current schedule?
This the first time I pay close attention to my HR during cardio. This morning during interval “Going the Distance” cardio routine, my HR was reaching 160-170 by 20min in.
I felt good, not dizzy and breathing was normal. But recommend HR listed under the cardio section says my range should be 140-150… So am I working too hard these days? Is this counterproductive to the program goals?
Everyone is going to vary….age, fitness level etc. As long as it doesn’t feel like a HIIT workout at that level then you are fine. The interval workouts aren’t quite as intense as HIIT because you are doing them for a longer duration.
Hi @nicolewilkins @Maureen
I would like to change one of the veggie sides for some mixed greens. Would this be ok and if so, how many grams of mixed greens? 200g? Suggestions for dressing please and thank you!All the best,
Jolie
Hi,
If you look at the exchange list. ! serving is roughly 1 cup. You could do a salsa with balsamic vinegar. Look at the condiments in the exchange and see what you would like.Is watermelon or cantaloupe a big no no?
Both of those are listed on the exchange list. So you can have them.
Can I replace Mahi Mahi with extra lean ground turkey?
Sure. Just make sure you are matching the protein up in the exchange. That’s why we advise you to use MFP or some macro tracker to make sure your exchanges are a good exchange. Thanks.
Any suggestions for Interval workouts on the Bike? I tried to look some up on the internet and all that comes up are HIIT workouts?
The workout “fancy pants” on the program was designed for the stationary bike 🙂
Hello !
I want to make as much progress as I can and I am seeing progress after week one. Would it hurt me to do a 6th day of cardio (steady state)?I would wait until phase 2 as Nicole suggested. Make these workouts as intense as possible and make use of the rest days now. And kick it up a notch next phase. This is a short challenge so I would just follow the structure as Nicole has laid it out.
With a few exchanges from the list I’m Hutu the macro ratio but also grams without the protein shake taken into account? Ex 160 G protein in just food with no protein drink… am I doing something wrong?
Your amounts or what brand or simply what you are choosing in MFP could be off. If you are doing some complicated changes…that could make some of the macros not match up. Take another look at what you are exchanging things for and then you can see where you are making a mistake.
Good Afternoon!
I did the legs, abs and cardio workout this am, but I noticed I wasn’t able to lift as heavy as I normally can (hamstring curls and leg press). Do you think this is because of the intensity of the workouts this week? I also did running intervals last night.My eating has been 100% on plan
Thoughts?Could be all of those things. The low carb thing can affect that as well. It’s tough to get through some of those hard workouts with less carbs throughout the week.
Ok so as long as I’m using only foods on the exchange list and in the amount Thats shown I can “exchange” protein for protein carb for carb etc without needing to put everything into my fitness pal? Is this correct?!
I would still use MFP…that way you can make sure you are making the correct substitutions.
HI! I know how busy you are but I have emailed and posted this question and I still don’ know the answer.
On OFF days I understand the NO shake, BUT do we just skip those macros meaning that would be a lower calorie day OR do we add those macros into other meals?
Off day is less than 24 hours away and since this WAY COOL, I LOVE IT challenge is only 45 days I don’t want to make the wrong choices! PLEASE anyone on this?????Yes, No shake and without that shake you are without those calories. Don’t add anything else in.
Ok… I’ve looked at all the other questions…. am I the only other person that is hungry all day??? I’m measuring and weighing everything out… I’m filling all the required macros… I’m drinking water…. now what??? Chew off my arm???(maybe)… for real… what can I do about this??? Thanks!!!
It’s a cut to get to those abs. You will probably be a little hungry. It also depends on what you were doing before the challenge…Where were your calories? What results were you getting? If you feel like you might chew your arm off, then maybe the next meal plan up is better for you. I would give it some more time before you make those changes.
It’s a little difficult to be slow and controlled when your doing 100 reps at the end of the leg day session. But I will try that.
That’s the name of the game….even when you get fatigued, the form needs to be spot on. Get it girl!
Hi,
For tomorrow’s workout, when clicking on the videos there are some variations of the exercises. Is there a preference on which we do, or we can choose what we prefer to do.
Ex:
DB Stiff Legged DL – shows Barbell DL
Lateral BB Lunge – shows bodyweight Lungethank you,
LorenaJust remember the movements are the same. If the plan calls for a DB or BB…I would do that and execute the exercise according to the video. Hope that helps.
If I am splitting my workouts with Fasted AM cardio and PM lifting, should I use BCAAs prior to or with my AM fasted cardio as well or nothing with AM fasted cardio?
Thanks!You could do half a scoop at each. I would sip during workouts.
Hello! Was wondering if an iced americano from Starbucks is ok? Just plain.. I need a little afternoon pick me up
I know coffee is in the exchange list, and wanted to make sure before I order one 
An AMericano is just fine 🙂
I just want to make sure I am understand the Macros. On the bottom of the meal plan it says to make sure Macros are with 5g below the daily goals total. So I am going to substitute almond butter for peanut butter does the MARCOS of the peanut butter have to be 5g below for each protein,cals, fats, carb? Thank you
the totals for each Macro for the entire DAY need to be within 5 grams for protein, carbs and fat. Does that make sense?
Thanks Maureen, I can do the turkey breast option as well–just have to run out and buy the bird now! Thank you for your feedback on this
You got it!
Thank you Maureen! I did the best I could with the Step Mill HIIT program last night (good thing no one was around to see that disaster!) But I did what I could and hoping to increase it to the full levels and time over time!
I have struggled with knee issues since I was 16 years old (artificial bone placement, tendon replacements, etc), and I cannot keep making excuses/letting it hold me back any more! I started in a place where I couldn’t even do an elliptical and I pushed through that, focusing on one day at a time and setting mini goals (add 1 minute or 30 seconds each day); I also couldn’t do leg presses but I’m up to over 160 pounds on that too (may not sound like much but it’s a huge accomplishment for me). So Ladies (and Gents), my reason for stating this is simply, listen to your body and don’t be afraid to push a little harder; you can overcome ANYTHING you set your mind to! Good luck!!!
Good job! It’s important to meet yourself where you are and work harder where you can 🙂
Oh boy, I was afraid you were going to say that
Everyone loves step ups! You asked lol
Good morning – Day 3 Abs/Core, the video for Plank With Rotation is not working.
It says: To access this content, you must purchase 1-Month Membership or One Year Membership, or log in if you are a member.
I’ve had this issue with a few other videos as well.
Thank you.
Looks like it’s working now. Try it out.
I work out in my home gym and don’t have a leg press machine. For day 2’s leg press- what would a good alternative be? Also, looking ahead to day 4’s wide leg press?
You can try step ups.
Hi-
Can you recommend an alternative to Lunges? Post knee-surgery and doc recommends not doing them at all.
Thank you.
What about step ups?
Hi, I’m thinking I might be doing this exercise incorrectly , feeling more in abs and calves than hamstrings, any tips how to better hit intended muscle on this one? Thanks much
I dig my heels in a bit and really focus on dragging the ball in with my hamstrings. Abs are involved and so are your calves so it’s ok to feel it there too. Sometimes you have to really focus on what you are working and make sure you are slow and controlled in your movements.
