[Maureen]

Lorelei wrote:

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!

[Maureen]

Lorena Hewitt wrote:

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 Lunge

thank you,
Lorena

Just 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.

[Maureen]

Stephanie wrote:

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.

[Maureen]

Tina Bamford wrote:

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 🙂

[Maureen]

Danielle Shovan wrote:

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?

[Maureen]

Ashley wrote:

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!

[Maureen]

Brandy wrote:

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 🙂

[Maureen]

Rachel Swanson wrote:

Oh boy, I was afraid you were going to say that Everyone loves step ups!

You asked lol

[Maureen]

Kayla wrote:

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.

[Maureen]

Rachel Swanson wrote:

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.

[Maureen]

Kayla wrote:

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?

[Maureen]

Tracy wrote:

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.

[Maureen]

Ashley wrote:

I’m having a hard time finding mahi mahi and while tilapia is ok I was wondering if it would be ok to swap out a protein shake for it. It would just be a protein scoop–nothing added–just with water. I’m currently using a whey isolate which is low in fat, carbs and sugar (1.5gm, 3gm,1gm respectively). Are there any downsides to doing this or issues with timing? I weight train at 6pm followed by cardio around 7pm.

Are there other proteins that you like? I would advise just one protein shake per day post workout. Eat real food when you can.

[Maureen]

mdrofn wrote:

Is there something that I can replace for tuna patty some days ? I don´t think that I can eat this every day. Really don´t like it

Yes. Another protein. Check the exchange list. Just look at the macros for that meal and make sure you are very close.

[Maureen]

Keith wrote:

I’m 5′ 2″ish & weigh 135. I’m assuming I follow plan 2?

Stephanie

Rachel Swanson wrote:

In the challenge overview video, Nicole said to pick the plan that corresponds to your weight, but I swear I’ve seen height in the forums multiple times. Can someone from the NW team confirm?

Go by your height. Give it a shot 🙂

[Maureen]

Stephanie wrote:

Thank you, Naomi!! I’m sorry, but one last question…..I travel a lot and I know it’s not on the exchange list BUT if I absolutely can not eat a meal on the meal plan and as a “last resort” to get my MACROS in, would it be ok to supplement with a Quest protein bar?
Thank you!!
Stephanie

It would be easier to have a protein shake powder with you and a shaker. Then some carb or fat depending on what macros you are lacking. Quest bar is a mixed bag of macros…odds are you will end up going over or lacking in some other area. When trying to cut, I would steer clear of Bars. Just my opinion. The point of this program is to stick to the plan or what’s on the exchange.

[Maureen]

Kelly wrote:

Hello, I have just finished my 4th meal and I’m headed to workout. It will be late when I get home, can I skip the 5th meal and just do the post workout shake? I love to eat and I’m not complaining but this is a lot of food, much more than I typically eat in one day, which is probably my problem and why my weight loss has staled. Thanks!

You should be able to get all of those meals in. I would make sure you get the calories in…..can you time them differently. If you start your day later then you will finish later. Not a bad thing, just your schedule.

[Maureen]

Autumn Waller wrote:

Hi Nicole,
I usually chop up my sweet potatoes with the skins on and bake them. Does this meal plan want you to skin them?
Thank you!

I would eat them whichever way you like.

[Maureen]

Brian wrote:

Just checking that all vegetables that are on the substitute list for example 200 g of broccoli is equivalent to 2 cups? Can olive oil or coconut oil be used to cook the vegetables in? If I don’t eat seafood is it okay to just eat chicken or turkey for all meals?

It all depends. If you have big pieces it may not be….Weighing in grams is just more accurate. If the meal calls for oil then cook the vegetables in it. If not listed then it’s not recommended. Yes. Just make sure the protein amounts line up and fat…if there is any.

[Maureen]

Lee wrote:

Thank you Maureen. :-). So glad I don’t have class tonight. The tank is empty after Nicole’s Day 1 workouts!!! LOL

I hear ya! Done for the day as well. I am doing it right along with you guys.

[Maureen]

Nicole wrote:

Hi, On most days I will be able to do cardio in the morning and then weights later in the day/evening. Some days I will not, so on these days should I eat my post weight training shake and then do cardio or can I just drink BCAAs in my water while weight training and cardio and then eat the shake after cardio?

Scenario #1 is ideal. As long as you have had a meal prior to training….I would just drink your protein shake when you are done with both. Sip the Bcaa’s while training. I wouldn’t strength train on an empty stomach or fasted.

[Maureen]

Jolanda wrote:

Thanks for posting back, Maureen!
Any advice on purchasing a belt- good brands, things to look for, things to steer clear of? I see that there is a wide variety in quality (and price!).

Hmmmm I don’t have one myself but I have seen some wear Cardillo brand….but I am not an expert on this.

[Maureen]

A D wrote:

I wondered about Spin, too – would it count as HIIT or more for the steady/interval days?

You can still do spin….but it wouldn’t be a HIIT workout because those are higher intensity (all out) for shorter duration. Most spin classes are 45-60 min long. I would fit spin where it fits. The longer cardio sessions for the program.

[Maureen]

Do what you can with where you are. We understand that some people have issues that prevent them from doing some exercises. You just need to trust your own judgement and push yourself in a safe way.

[Maureen]

Jolanda wrote:

This is a great question! I also have lower back issues, and they especially flare up after a solid leg day (squats and deadlifts seem to aggravate it)! Maybe the belt will help?

Nicole has had some low back issues…so she wears that for the extra support. Alot of people will wear them when they are lifting for heavy squats or big lifts like that. I would say that most people don’t have to more most of the exercises but can be a helper if you have low back issues.

[Author]

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