Maureen
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I’ve tried that one too Kim and I am right there with you. It’s one thing that I can’t give up either! My quest is always on when I go grocery shopping.
And yes–I have several sets of tablespoons in my house to measure out the Creamers, because it is that important to me. I can give up desserts, tortilla chips and alcohol but having a cup of coffee is important to me. That’s why I asked what’s the big deal about it? Nutritionally, is it really going to HURT my efforts for 1 or 2 tablespoons and if so what ingredients so I avoid?
Trans fats?- haven’t touched them in years
Fat/Sat fat- I keep it low
Sugar- is this the culprit?
Lactose- non dairy creamers seem to have more junk and chemicals than regular half and halfI’ve searched the internet for answers and it always comes up just drink black which is not what I want in life LOL.
I UNDERSTAND this is a challenge, and that extras are cut out but it’d be helpful to learn going forward.
So for two tablespoons of reg half and half 3g fat (2 of which are saturated) 1g carb 1 protein. 40 cals 30 of which are from fat… I tend to look at foods and say “what am i getting from them? Not what can I get away with”.
That being said, could it fit into your macros for the day? Of course, are there better choices to get your fat from? Yes.
A diet rich in saturated fats can drive up total cholesterol, and tip the balance toward more harmful LDL cholesterol, which prompts blockages to form in arteries in the heart and elsewhere in the body. For that reason, most nutrition experts recommend limiting saturated fat to under 10% of calories a day. Polyunsaturated fat can actually decrease your risk of heart disease.With that being said, will that 2 tbsp break the diet of someone who makes excellent choices 90% of the time? No. But it could continue to tip the scales in a negative direction for someone who is not making healthy choices.
I hope that helps a little bit.
🙂Hi!!
I just wanted to clarify on a couple exercises…I tried to YouTube a few but these two seem the same on the videos I’ve seen and I just wanted to make sure I’m doing it correct for the last couple weeks…
Medicine ball oblique twists followed by weighted oblique twists w medicine ball
And cable oblique twists
Thank you in advance!
Did you watch the videos on nicole’s site under the challenge exercises for phase 2? If you are doing it like that I am sure you are fine 🙂 Just focus on your abs and holding them in tight while doing it.
I’ve been having a hard time with the high volume ab training. I thought that my progress would improve as continue the training, but now as we move into phase 3 and abs are being hit more frequently, I’m having a harder time.
My lower back just feels awful by the time I hit the 3rd to 4th set/round of ab training. I stretch, and after a few months off I’m also finally back to Yoga. I’m ok with standard sets, 30s-60s breaks in between…but ab circuits are painful to the lower back. I’m also finding I need a day off in between ab training.
Any recommendations on how to keep the intensity high if I can’t do the circuits?
Thanks
Break it up however you need to. Sometimes there is an imbalance and your abs are stronger than your low back. During ab exercises, your lower back may feel pain. This is due in part to your muscles attempting to control the lowering phase of a situp and not allowing you to fall quickly to the floor. Your hip flexors could be tight as well. When they are tight, they can also pull on the pelvis and the result is feeling that in your low back. Kegels are a good one for strengthening the pelvic floor which can provide additional support. If it persists…..might have to go back to basics plank and bridging etc. Hope that helps 🙂I’m not being”picky” just trying to be helpful. I really enjoy my coffee with cream in the morning, and I found the low fat half and half to be more healthier than all those non dairy creamers. Also the cholesterol in the egg yolk raises my cholesterol so that’s why I avoid them. The low fat half and half has only 5 mg of cholesterol. I try to get my good fats from food low in cholesterol like olive oil and nuts.
I meant that if you were to put the egg yolk and creamer side by side…the egg yolk would be a better choice. “picky” was a poor choice of words… You are absolutely right…the non dairy ones have a lot of “crap” in them that isn’t helpful for the body. Everyone’s body chemistry is different. Try and limit the saturated fats in certain products and that will help the cholesterol count. The fats you go for are great for you! Keep up the good work.
Looks like that was an old PDF because I see now that it’s been updated online!
Hopefully you are all set 🙂
The video link (for me) still says it will be posted the week of 8 May. Can anyone describe the exercise for me since the video isn’t working?
Should be up soon. Just emailed the powers that be.
I use low fat half and half. It has 25 calories in 2 tbls 1.5 grams of fat, and only 1 gram of sugar. I do use my scale to weigh it. I just don’t eat the egg yolk, which I don’t like anyway
If you want to be picky…..the egg yolk you sacrifice for the creamer has more nutrients. Maybe just what your body needs. When we are talking having visible abs….everything counts even in small amounts. Keep working hard.
1 more ? For tomorrows crazy 8 abs : what’s the diff between med ball oblique twist and weighted oblique twist?
The video for med ball oblique twist is there in the list of exercises for that day. Not sure where you are seeing weighted oblique twist on crazy 8’s workout
Can anyone tell me how to do crisscross kick ..
Please see the list with all of the videos for the exercises. You will find it there
On Day 1 – phase 2 – straight arm cable pullover is listed on the “pdf-picture” but not on the list with videos…
Hi there,
I am sure it’s just an oversight. I would keep it in your program.Most creamers have alot of sugar in 1 tbsp.(30 cals, 1.5g fat, 5g carbs 5g sugar) Do you measure out one tbsp? I am sure the average person doesn’t. Some of the flavored creamer contain trans fats. Trans fats which both raises your LDL cholesterol and decreases your HDL cholesterol (good kind). It can cause heart disease and inflammation in the body.
Can it work into your macros? I am sure it can. It also could be that one additional thing that most people aren’t logging but it’s adding sugars/calories to the diet but you aren’t counting them. For this program, it’s not included. This program aims to keep it as clean as possible and rids your diet of all of those little “add ons” that could be holding you back from your goals.If we are doing both first thing in the morning and are doing our weights first then cardio, is cardio still considered a fasted cardio?
Not technically…..because I would hope you were eating breakfast before strength training. It would be a more “depleted” cardio session but not fasted.
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.
