Maureen
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Where do I find videos?
All videos are clickable in the list of the exercises for each program. You can “mouse” over the name and you will be able to click on it.
Regular or albacore??
As long as they are packed in water either should be fine. Albacore tastes better in my opinion.
Is it okay to take a yoga class on rest days?
You can try it and see how you feel. I wouldn’t do a difficult one. I would do a slow flow or something focusing on stretching and recovery.
Should the flaxseeds be ground up (for the omega-3 benefits) or whole (for the fiber benefits) in the Pumpkin Treat recipe?
I lOVE this meal plan! Very doable! Can’t wait to start!
Whichever way you would like.
I am recovery from a back injury and haven’t worked out in 3 months, after coming off of being an competitive athlete training hard 6 Days a week.
I can’t do Hitt training, jumping, running, burpees, spin class etc. Basically I can only sit on a recumbent bike
I will have to adjust my weight workouts according as well. My question is since my activity level will not be what this program is asking, should I decrease my calories/macros. I am already on meal plan 1.
Thank you so much. I am really looking forward to this challenge to get myself back on a plan and feeling amazing
I wouldn’t. I would just stick to the plan as closely as you can and see how your body responds. You may need more calories than you realize.
On the meal plan 1, it states do not eat the post workout meal on the days you don’t weight train. Does that mean you take those macros out completely for the day, or adjust your other meals to still include those calories?
Completely omit the post workout meal when not training. Do not make up for the calories….
Hi! This is my first NW challenge and i’m very excited to get started.
I’ve been going through the meal plan today, I fall into plan 3 but have noticed a discrepancy in the daily goals and can’t figure out whats wrong!For low carb day it states 1870 cals, 130g carbs (42%), 180g protein (38%), 70g fat (34%) – the percentages do not add up here?
For high carb day it states 1780 cals, 185g carbs (42%), 170g protein (38%), 40g fat (20%) – this does add up to 100% but the percentage of carbs on the low and high day are the same – is this correct? Sorry, i’m new to macroing and maths isn’t my strong point :-)’
Thanks!
The carbs are about 28% ( I rounded up). The % of carbs on the high day is correct. Don’t get super caught up in the %’s…Just make sure you are hitting those grams. In the end that is most important. Sorry for the confusion.
HI There!
Can boxing be a form of HIIT training?
Thanks!
I don’t see why not. Maybe use one of the outline of a HIIT and put in your boxing drills instead. That would be a challenge 🙂
I work 12.25 hour shifts so on the days I work I have to train weights and cardio back to back. On top of that, the only time I can do the weight/cardio session is right after my first meal, meaning I will only have 230 calories to fuel my workout session. Question: Should I eat one of the higher calories meals first or will I be okay with the first meal only? Thank you in advance for your help and all of your time.
Hi there. I would just try and follow the order of meals and see how you feel. You should be fine
Are videos only available to members? When I click a link it doesn’t work for me.
Thanks!If you are signed up for the program you should be able to access the videos of the place via the list of exercises. You move your mouse over to the exercise and you should be able to click on it.
What are the benefits of fasted cardio? I’m wondering because I have never been able to really approach a workout or cardio without fueling first. If I happen to do a cardio weight training split without fasting will it effect my progress?
Thank youFasted cardio is thought to burn a bit more body fat. Since you are in a fasted state, the body has to pull from your stores in order to fuel yourself for that workout. If you have do cardio in the morning and train at night, go for it. If you don’t feel good doing fasted, then don’t do it. If you haven’t tried it, give it a whirl.
For the Kind Granola, I went to Winco and they only had flavored ones? Does this brand have an “Original” flavor?
When choosing the granola. Look at the macros for that meal. See what the yogurt has and then you can look on the package to see which one fits those macros the best. Usually the more plain the better 🙂
But I’m already at the highest meal plan for women
It all depends on how the new meal plan compares to your old. If you have been tracking for awhile and this meal plan is much less…you can choose to follow this plan or keep with what you are doing if you are happy with your current progress on your current meal plan.
Thanks, Moe. That at least gives me an idea. I see Nicole just posted a new video too, so that should get me close enough for the purpose of taking finals pics. Thanks again! Excited for the last couple of days!
nice work girl! No doubt you are working hard 🙂
Are you considering the romaine lettuce in the last meal a “green veggie” that should be replaced with asparagus?
If we are competing/taking progress pics midday on Saturday, what should our meals & water intake be that morning? I realize these things are adjusted based on how you look, but can you give us an idea of what it typically looks like? Thanks!
I would replace it. The asparagus will just help push more water out anyways.
It really does depend on what you look like…I have had everything from dry oats and chicken, then rice cakes and pb before prejudge. Maybe a steak and sweet potato before finals. Usually your coach will look at you and decide. I was just sipping water as needed. I know that isn’t specific but it’s based on each individual. Talk soonWhy are you not going to a doctor then (perhaps) physiotherapy and/or chiropractor for therapy/treatment after diagnosis? Pain, apart from general muscle soreness, means something is wrong. To ignore it will make it worse. Or you will start to compensate and injure other parts of body. Don’t mess with your back.
I would definitely get that checked. When you put the weight on your back, there is compression of the spine…so if there is a problem there you might get some pain and radiating pain to other areas based on what area of the spine is being affected. You can always just hold a KB or DB and do squats if YOU HAVE ZERO PAIN. I would avoid loading of weight on your shoulders for any exercise. Get that check out. I have a great Chiropractor who does what he can for me, but will refer out if it’s something more that he can’t help me with. I would ask around for a trusted practitioner and figure this out ASAP. It can be something that become chronic if not taken care of properly.
Hi,
Do you recommend taking the fat burners on rest day, or “rest” from that as well?I personally would “rest” from fat burners on your rest day.
Looking for suggestions on how to utilize the corn tortillas with meal 4?
Thanks!
Fish Tacos for sure! It sounds amazing 🙂
Nicole,
Please help! For about the last for five days I have felt very bloated and gassy.
I thought it might have been the omega-3’s, too much of the pure BCAA powder or my body not approving of the fish. So I have lower the dose of omega-3’s, cut out the pure BCAA powder and substituted chicken for the fish. It’s hard to feel motivated when you’re bloated.
Any ideas or suggestions would be greatly appreciated.Hi there. Sometimes it’s helpful to take a probiotic and a digestive enzyme as well. Probiotics keep your digestive system healthy…they are good bacteria that help with gut health 🙂
Digestive enzymes help with the digestive process (obviously)….if we don’t have enough in our bodies already,it may mean we can’t break down the food, which means even though we are eating well, we won’t absorb all of the great nutrients from the food for our bodies to function properly.
Hope that helps 🙂Hey everyone! I’ve heard a lot about coaches cutting water drastically, while others don’t believe it’s necessary if you come in ready. I’m just curious what everyone else’s experience has been with this. I’m 16 weeks out from my first show as of yesterday. This topic fascinates me, and I’m wondering if this is a question worth asking to help decide on a coach to finish out my prep once the challenge is over.
Hi Shelley,
Every coach may have a different approach to this topic. Manipulating water can be dangerous….is it done is competing? Yes. Some coaches will cut water completely, some won’t but will cut it down. I would decide what you are willing to do…..whether it’s taking certain supplements, dieting practices etc. If you aren’t comfortable with something then ask questions and find someone who is looking out for your well-being first and foremost (if that’s something that is important to you). I say it that way because some people will do almost anything to win or even to just compete. That’s where you need to decide and find a coach from there. 🙂 Hope that helps.OK to sub canned tuna, in water?
Hi there,
4oz of mahi mahi is about 21g of protein, 1g fat, 0g carbs. Just make sure your serving of tuna comes as close to this as possible. When you sub food, it helps to log your food so when you do put a new food into the mix, you can keep meeting your macro goals without skipping a beat. Hope that helps.How long, after challenge, Should we stay on glutamine?
Hi there,
I take glutamine post workout in powder form in my shakes. It can continue to be beneficial for you in your training.hey there,
I just noticed that in Phase 2 – Day 2 (Pull – Back/Biceps/Rear Delt) – the pdf doesn’t include these two exercises:
Straight arm Cable Pulldowns
Alternating DumbellsBut they are listed with the videos. Because today’s workout seemed to quicker than others…I’m guessing these two exercises *should* be in our program for Day 2?
Thanks!
I would follow the list that has the videos. I will make sure that gets corrected.
Thank you.Nicole,
Occasionally, my post workout snack and next meal happen at approximately the same time.
Once I finish my work out I eat my post workout snack and like today my next meal was scheduled for approximately the same time. What is your best advice in this case? Since it’s not advisable to have “Fat” after a work out, should I wait 90 minutes before eating my meal?I would eat your post workout meal right after training and then adjust the time for the next meal in line for the day. Yes, I would wait.
Reading over the program I’m confused if I stay with the same weight for each set 10-15 reps. Do I stay with the same weight until it gets too easy then increase it weekly? I’m so used to going med weight for 15 rep, increasing weight until the last set which then I would be at my heaviest weight for 8 reps. Can you clarify this for me.
Hi there,
if you are referring to this part of the instructions:
“Reps are higher here, but you should still try to keep the weight similar to what you were using in Phase 1. Adding in the intensity techniques with the same weight will challenge you even more!”I think she is saying that even though the reps are a bit higher you should strive to keep the weights heavy and BE STRONG! Don’t let the higher rep range make you think you have to decrease your weights. I would approach the weights the same. Aim to lift as heavy as you can while staying within the specified rep range….most likely your last set will be your heaviest.
I will have to adjust my weight workouts according as well. 
