[Maureen]

Hi there,
Just look on the carbohydrate exchange list and do what works for you. Don’t be nervous. Just trust the process. You aren’t eating a bunch of junk carbs. Good food in, good results out. 🙂

[Maureen]

Sara Kowalski Thomson wrote:

I’m plugging in my goals on MyFitnessPal, I have always wondered how many daily grams of sodium and sugar to set it for, for the best results? Or has it set it for me, once I’ve plugged in the 40-30-30 carb-protein-fat goals?

I don’t think you should have to put the 40-30-30 in there as a goal. That is what the meals are broken down into. So it should already come out that way as you log your food.

[Maureen]

Angela Gleaves wrote:

What is an alternative to the Stepmill? We do not have a Stairmaster at my gym, but just the one machine that is like more of a calf machine to me…but maybe it’s the same thing? Am I making sense? LOL. I posted a pic of what we have.
Thanks
Angela

That’s a stepper…not the same as a stepmill..but pretty darn close 🙂
Do what you can with what you have

[Maureen]

nracki wrote:

Hi Nicole,
On the stepmill, would you happen to know the steps per minute for level 8 and level 15? I was using a Stairmaster stepmill at my last gym and the levels always seemed to be consistent with your workout plans. I am at a new gym now, and they have a Matrix stepmill only. The levels on this machine do not seem accurate. If I knew the steps per minute, I could pay attention to that and figure out the levels for this machine going forward. Thanks for your help!
Nicole

I am not sure of that…..

[Maureen]

I would try and do what you gotta do in order to follow the plan as written. I totally understand the “getting up early” part. My best advice is to try and make it work. Any modifications away from what’s written will change the program and may alter the results we are after.

[Maureen]

Hi there,
Just try and follow the order of the meals as written regardless of your training time. Obviously, the next meal post training is going to be your shake. Looks good!

[Maureen]

If you can get a fridge in your room. I would freeze what food you can and then pack it in your suitcase and then you can store it in the fridge in your room. You can bring oats in a packet, protein powder, buy some fruit, tuna packets etc. When you eat out you will need to tell them to prepare your foods with no oils or butters or sauces…that way you are trying to control what you are eating the best you can. But know, eating out is a tough one. Even if you do tell them how you want it prepared. Asian places are great because you can always ask for steamed chicken and vegetables 🙂

[Maureen]

Any of the lean protein choices will be a good sub.

[Maureen]

Hi there,
Go by your height on the meal plan. Just trust the plan and go with it. It’s important to trust the process to see what works and what doesn’t work. I know it’s scary sometimes because it’s a step away from what you are used to. When you want something you have never had….sometimes you have to do things you have never done.(you get the idea)

[Maureen]

Hi,
I have had this question a couple of times…it might be that brands or what you are choosing on my fitness pal is not accurate. Remember, not everything on there is what it should be. So make sure when you are choosing foods on MFP you are double checking the macros on there is matching the label of what you are buying. Just to make sure you are accurate. And like the other member said, as long as you are within 5 grams you are ok.

[Maureen]

I wouldn’t fret about it. Just make sure you are eating what’s listed and make sure the macros are within 5 grams of what’s listed. We all use different brands etc….so we may vary. But it shouldn’t be way off. Within 5 grams would work. Do the best you can.

[Maureen]

Hi there,
My guess is there is just a difference between brands etc. Even though something may be the same product the macros may vary. Without being able to see exactly what you are doing its difficult for me to give you a better answer. But my guess is that brands just vary. Hope that makes sense.

[Maureen]

Hi Mary,
It does not replace any meals…you are having that in addition to the meals. “Adjusting” will just mean the meal timing will be different on training days than non-training days.

[Maureen]

Avocado is considered a fat so you could use that as an exchange for any fats on the list. THanks.

[Maureen]

Hi there.
Try contacting [email protected]
Sorry about that.

[Maureen]

Christine Bieniek wrote:

This 30-Day Transformation Challenge couldn’t have come at a better time … my Bestie and I have spent the last year on (and so very off). Life would throw curve balls and sometimes we’d swing and knock it out of the park and others we’d drop the bat and hang our heads. Something’s gotta give – so we went in 2 different directions … I decided to train for a show & she let life takeover… we both just “went with it”
No matter where we were in our fitness journey, she was always there to cheer me on – be my biggest supporter & have a “you got this” ready for me. No matter how crazy my ideas – “YES” was the answer she’d give me. She is the Ying to my Yang, the Bad to my Good, my Sister from another Mister … LOL – she totally get’s me and I’m so very thankful to have her for my Best Friend!
Fast forward to NW putting out this amazing challenge. It started while I was in my last week of prep weighing in at an all time low – and my Bestie was weighing in at a weight that made her uncomfortable in her skin. We jumped in having the same goal = CONTROL. I needed to hold onto control and not rebound once the show was done AND she needed to get control of her life again. We went after it hard – SHE went after it hard!! I saw a new side of my Bestie, a side I haven’t seen in a long time. She CRUSHED this challenge and I’m so very proud of her – it’s nice to see her happy again. She gained CONTROL of her life and I held onto CONTROL of my life. We did it and we did it together! The #s might not have been astonishing, but for us it wasn’t about the #s … it was about life! We’re proud of what we accomplished and excited for our next challenge!!
Thank you Nicole for putting this together and thank you for what you do!!

Hey girl! Sounds like this challenge was just the thing for both of you. I am sure when Nicole reads this she will be happy and know that this challenge did exactly what she wanted it to do. Change some lives, bring people together for one common goal. To be healthier and happier. Have a great Thanksgiving 🙂

[Maureen]

Kylie wrote:

Hey there!

I don’t normally get sick, but when I do, I try to hammer through workouts anyway. I’ve been told that I should not do cardio if it’s below the chest, in the lungs, but it’s okay if it’s above the chest. When you are feeling weak and empty on energy, should you lift? Will it benefit you at all or delay recovery?

Also, is it all right to position your rest days around days when you are out of town or away from a gym?

Thanks for all the help! This challenge has really been a huge catalyst for me in my journey towards competition prep! I appreciate everything you all have done and helped me with!

Best,
Kylie

YOu can consider walking, jogging, swimming, biking and yoga. I would avoid heavy strength training, Endurance training, HIIT training,sprinting or power activites. You really have to go on the symptoms fever, sore throat I would say low intensity if anything. If you are sick and do a vigorous workout, it could depress your immune system. But you are your ultimate decider in the end. You can always try and if you just don’t have it in you, then listen to your body and rest. 🙂 It’s a tough call…especially when you are on a roll.

[Maureen]

sandra wrote:

if we continue eating the same foods from the program, will we continue seeing results?

I think eventually you will have to make some changes. You are working at a deficit now so in order to really build more muscle..consistently, you will have to add some calories back in as you get more advanced. It’s a process and you just have to be patient. 🙂

[Maureen]

Tammi Ruddle wrote:

I know it is the last night of the challenge. But this just happened to me today because of long work day. If I am short on carbs going into my last meal like by 30 should I eat something with 30 g of carbs knowing that I am gonna go to bed after I eat this meal? I have seen that our last meal is protein and fat no carbs???
My protein is fine i am just short on carbs today.
Thanks

Hi there,
I wouldn’t make a habit of “making up” for it at the end of the day. In the end, you want to meet those macros for the day. I think it’s fine every once in awhile to help fill the gaps but again, try and meet those numbers during the day.

[Maureen]

michelle bush wrote:

Just wondering if it is possible to gain muscle on this programme seeing as it’s a deficit diet? and in general for a woman 50 plus working out with weights 5 days a week what muscle gain is possible per year/month? I know it’s possible because I can see gains, is there a rule of thumb? I know that’s a pretty general question !!!

I do think that it’s possible to gain muscle with a bit of a calorie deficit….especially for newbies. muscle growth with inadequate calorie consumption is less likely to take place with advanced trainees, as their threshold for growth is elevated. Muscle growth is further influenced by type of exercise, nutritional intake, and hormonal status.
If you’re more experienced and looking to get big and strong, you’ll probably have to eat more.

[Maureen]

Lisa Penton wrote:

Ok when I put the Macs in mfp the gr of food do not equal 100% I don’t get it… do I need to pay for MFP?? Please help

Yes, I would totally recommend upgrading. That way you can set the exact grams of the macros. When you don’t pay…you just can set the % and it won’t add up the way you want it to. It’s worth the price. 🙂

[Maureen]

bedi.jolly wrote:

Hello Nicole and team, just want to say “Thank you” for this amazing experience. This challenge has been so beneficial for myself and my husband.
We have learnt so much from you and your team.
Hope you have something planned for us after these 30 days are over:)
Looking forward to learn a lot more from you!
Once again, thank you!

Thank you! Its the dedication of the participants that makes all of this worthwhile. If one person is changed after this, then it’s a success. good luck and I am sure there will be something more coming for you guys to keep up your momentum. Thanks for giving it your all!!

[Maureen]

Michelle Anthony wrote:

Wondering if anyone has recommendations for gym bags? I’d like to get myself one for completing the challenge and to have a great new bag for continuing the work! I’d like something with a separate compartment for shoes and maybe some other divided space for wet/dirty clothes. I haven’t had a lot of luck looking online for some reason (it also doesn’t help that I’m cheap and unwilling to spend $200 on a bag…lol) I realize Nicole may not be able to chime in due to potential sponsorship conflicts : )
Thanks!!

I have had great luck with middle of the road backpacks from REI. Osprey is a great brand. All they make are backpacks. You can always look at under armour or Nike usually has a dirty clothes/shoe section. Hope that helps.

[Maureen]

Venise wrote:

I am recovering from hip surgery and my balance is a real problem. My question is Is it okay to lightly hang on to a wall so I don’t completely lose my balance while doing the Single Leg Still Legged Deadlifts?

That is ok. Just put your fingers lightly on the wall. That way you are still challenging yourself but doing it safely for where you are physically 🙂

[Maureen]

Cheryl wrote:

Will we be using the same Hashtag for the after photos? I need to do the photos this weekend.

Hi Cheryl,
You will submit your photos at the end just like you did in the beginning. The ‘after photos’ can be uploaded starting Nov 22nd 🙂
You will get an email with all of the instructions so keep an eye out!

[Author]

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