Maureen
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Hi:) I am going to be on the regular meal plan, but can I swap meal one from the regular and vegan meal plans for variety? Thanks!
You can mix and match the meals for example:
meal 1 vegan
meal 2 reg
meal 3 vegan
meal 4 reg
etc.
The biggest thing to remember is that if you want to swap items in a particular meal you must using the corresponding exchange list. For vegan meal use the vegan exchange. For reg meal, use the reg exchange.This is so frustrating when ever I click on the exercise demo on the workout day that I am doing after I watch the video it takes me all the way back to the E Book start page and I have scroll down to find the page I was on thats so annoying how do I fix it this happens to me both on my IPAD and IPHONE both in Safari and in Chrome as my browsers I know how to save it on both my phone and iPad has any one else have this
Save the ebook to your files. Then when you click on a video it takes you to the Nicole’s video page. Then click the arrow at the top and it takes you right back to the workout page.
In meal plan one it says to add 8g of peanut butter to the recipe… should I add 32g of peanut butter for 4 servings while I make it or simply add 8 grams on top of my already made pudding cup? Not sure what is implied. Looks yummy thanks!!!
Add that to your already made pudding for that meal. It’s just added fat for that meal so you know you have that added fat.
How long is the cardio session?
Looks like they are all 30 min
For this exercise, are we rocking laterally? Or back and forth. I don’t think I’ve ever done this before…
Hi. Click on the exercise and there is a video demonstration. It’s a regular squat with swinging of DB’s in front of you. Check it out
Hi. 🙂
Where can I find the Pre-Challenge fitness test as mentioned in the Photo Upload Email?
“The Challenge officially begins on Monday, so that will give you this weekend to get everything prepared, look over the program and take the pre-Challenge fitness test (if you choose – it’s totally optional).”
I checked the ebook (looked through it, and searched for the words fitness, test, pre-challenge), the welcome video, & the training videos page. I know sometimes the ebook isn’t “official” until a few days after it is out, to catch any mistakes, so maybe it’s just not in there yet?
Thanks, and looking forward to this new challenge!
~DarcieLet me check on that
Some people stand with arms straight out in front or back so you can see your waist and glutes. As long as you do it the same in your afters, all good
Email [email protected].
That shouldn’t be an issue.I decided to go for the next challenge, Buns and Guns. I’m looking forward to taking a little time off for our upcoming spring break, but then it’s back work! 💪
Thank you Naomi and all the other encouraging ladies on these challenges. It really does help to have a support system.
We can’t wait to see you in the next challenge
Hi. What is the ounce or gram equivalent to 10 mls? Trying to try different oils but my scale does not measure mls.
Is tahini too high in calories/fat to be a swap out?
What’s a go to when someone is craving chips or something sweet?
Thank you!
It looks like 1 ml = 1g
If it’s not on the list I wouldn’t use it as a swap
I would try and make a meal where you have different textures to mix it up a bit.Sweet I would make sure you are having some fury during the day. That can help too.
Just to clarify, we add 1 cup uncooked egg whites and 30 grams of old fashioned regular oats into a pan and cook on stove. Then add syrup on top.
So we are not making a flat type of pancake with the mixture?
I have made this twice and I have failed both times.
Just to clarify, we add 1 cup uncooked egg whites and 30 grams of old fashioned regular oats into a pan and cook on stove. Then add syrup on top.
So we are not making a flat type of pancake with the mixture?
I have made this twice and I have failed both times.
I would take that mixture, blend it and then pour some into a pan like you would batter. Cook it, add more etc and you might end of with a few pancakes.
I’m not usually a soda drinker, but was wondering if “sugar free” or “diet” is better for you?
Hi,
I don’t think either is “better” for you. I would drink both sparingly. The artificial sweeteners can do a number on your stomach.Ok…I’m somewhat ashamed to be doing this because I know that I’m not at 100% in this journey, so I hate to be a time waster. But, I always use that excuse to avoid asking for help. Here it goes.
I”m stuck. I’m frustrated. I want it, but I’m kinda over it. I’m tough, and I hate seeing people make cry baby posts, yet here is mine, lol.
I”m 5’7, age 47, 143 lbs today. I’ve not lost any weight during this challenge, of over my past year and some change trying. I can live freely and do the same, I can hit the gym and tightening up the diet and be the same. Always the same.
I have followed this workout perfectly. I haven’t missed, and have added in some extra.
Diet, I can’t say that I’ve daily followed it to a measuring every meal perfection, but when I don’t, I feel like I make good choices.
I’m good with eating a chicken breast and green beans. I love some cabbage and ground turkey with some salsa – if I don’t have a meal prepared, thats my go to.
In general, I’m active. I rarely sit. I have horses and do all the barn work and exercises the horses. I’ve done this all my life, and don’t consider it to be work for my body, but its a daily activity. We always have a project, I’m working on houses, working on our land, always something much more than living a desk job life. I have two teen boys that race motorcycles – we are always on the run. I love the gym. I’ve made gym part of my life for many years. But I haven’t been successful in the gym and my body doesn’t reflect the time that I spend being active.
Im not good at lifting really heavy. I got my start lifting with a poor trainer and over the years experienced many sets backs as I increased weight with bad form. This challenge, I feel like my form has really clicked and I feel good. I watch the videos wether I need to or not, and sometimes find new ways to tweak my position. I’m really aware of using my body correctly and Im starting to feel stronger. I do see subtle change – the cellulite on my lower body is smoothing out. I have no more shoulder and neck pain on upper body exercises, and I feel more strength than ever in my lats and shoulders. My middle is smoother and looks better in my clothes.
But I still feel thick. No feeling of leaning out. Somedays I feel bloated and just extra heavy. Today I’m feeling it hard. I think my thighs are thicker. Oh, wait….I’m just loosing my mind!!
So, these days, I waste my time thinking and re-assessing. I wasted all morning reading again, looking at my meal plan again, questioning if the universal plan is right for me. I look back at other challenges I”ve tried, and programs from local trainers and try to piece together what parts made me feel successful. Then, I get mad at myself for sitting here “studying” and thinking I should have got my work out in and did extra cardio instead of sitting, scrolling and pouting. I should be doing. But what should I be doing to get results??!! AGGGHHHHH!
Can I do this without extra heavy? I am increasing weights through this challenge – I don’t feel like I lift too soft, but maybe I could do more? I just don’t want to hurt myself and have to step down again. I am getting somewhat sore, especially as I feel I am improving my form and focusing on tension.
Do I need to increase cardio? Am I not pushing hard enough with the little cardio that I’m doing? In my past years, I did a lot more cardio. I did best in kickboxing style classes. Oh, and I used to do yoga/piyo on the regular. As my kids grew older and we got busier, I hoped that more lifting would allow me to be more efficient in the gym and take less time away from doing all the things with my family. But now, I’m wondering if I need to go back to the extra workouts.
Meals – I can improve, but for real….I don’t eat fast food, I don’t drink soda, starbucks, any foo-foo treats. I love beer and bourbon, but I’ve cut that back immensely, and that was hard. To the point that I’m not going out with friends and staying home to avoid calories! I’m on the go a lot during the day, and do miss a meal here and there, sometimes I eat late at night to get dinner in and I hate the way that makes me feel.
Patience – this challenge isn’t the start of my try, and I’ve never struggles to shed pounds like this. I don’t want to hear it takes time, and you’ll do better tomorrow. I know that I don’t have a lot of weight to loose, and its supposed to be harder. But I want to shed some fluff of this bod like yesterday! I don’t have a lot to lose, why is this so hard? I want to enjoy the day at the lake in my swimsuit and wear my equestrian riding pants with pride. I want to feel comfortable in light clothes and shorts on summer days at the racetrack. I want to rock my dress to special events we are attending this summer. I want my old clothes to fit right again. I want to be leaner and smaller – but I do love the feeling of building muscle. After all these years of being a gym girl, I still don’t know what workout gets me there. more weight, more reps, heavy weight, less reps, more cardio, no cardio. Diet, diet, diet – I want to win at this diet, and enjoy time with my family and friends.
I’m sorry for my rant. I really do feel that If I”m not 100% with your programs – that its unfair to ask for help. But clearly, my way of thinking that I’m going to be successful is not working!
Where do I go now? Will just tightening up this diet to the T get be there? I love the challenges, because I love having a program and I wouldn’t know what to do on my own – but is this the right path for me? Where do I go from here to really make something happen?
Thanks for listening, and doing what you do. I hope someday to be successful with you!First of all I just want to congrats on doing so much of this challenge and improving on so many things. You had a paragraph in there that said the exact opposite. That you are seeing results that you have gotten stronger. That your body has changed. This challenge is a great way to see how you feel with these macros. But I do think you shouldn’t wing it if you truly want to see what happens. Ask yourself some questions like am I hungry? Do I feel stronger? Can I last the workouts or am I smoked after? Do I sleep well? Do I recover well? Your nutrition has a lot to do with the above. I don’t think more is the answer and I also don’t think one type of training is the end all be all. All types have a place and can help you make progress. The first thing I would tell you is to figure out what you love about the training and do that and do it well. If you still don’t think your form is good and are fearful of getting hurt. Hire a good trainer and get rid of that fear. You are doing so well. I wish you could see that. It’s not how much you do it’s how consistent you are with the things you are doing. If you follow the nutrition 80% this week and 70% the next there isn’t any consistency to tell you where to go or what to do. As we get older we have to pay more attention to EVERYTHING. I don’t think you need to over think I do think you should pay yourself on the back for working so hard and finish this challenge strong and then reflect on some of the things I mentioned earlier. Just keep going.
What kind of oatmeal are we using? Rolled oats? Cooked steel cut?
Thank youUse the old fashioned regular rolled oat.
Meal Plan One
Meal 1, Option 1: LP, 1/2 SC, F
Egg whites 245g, 1/2 Ezekial English muffin, pepper jack cheese 28gMeal 2, Option 2: 3/4 LP, V, F, 1/2 SC
Chicken Breast 3oz., Steamed Broccoli 100g, Cheddar Cheese 28g, Baked Potato 2ozMeal 3, Option 1: LP, 1/2 SC, V, F
Chicken breast 4 oz, Baked potato 2 oz, Steamed broccoli 100g, Cheddar cheese 28gPost Workout: LP, FR
1 scoop vanilla cupcake protein powder, unsweetened, vanilla almond milk, and two small clementinesMeal 4: I didn’t follow guidelines because I’m already over carbs for the day, according to My Fitness Pal. I just had a scoop of vanilla cupcake protein powder and unsweetened, vanilla almond milk.
Logged on my fitness pal:
Carbs: 116, Fat: 43, Protein: 145 Calories: 1,210
Meal Plan Macros:
Carbs: 100, Fat: 44, Protein: 130, Calories:1,316I don’t think that it’s super far off to be honest. You have to understand a couple of things about the challenges. With my fitness pal there are so many choices and some may not be exact matches to each other. For example, Nicole might pick one granola and you might pick another and log it. There might be some differences but not a huge variance. Nicole has simplified an exchange list. All of these foods can’t possibly be an exact even exchange. The way she figured it out it woudln’t make a huge difference if you chose an exahange from the list but know that it probably won’t be exact. You are just over 100 calories difference. I wouldn’t worry too much about it. She did all of the work on this plan ahead of time so that you didn’t need to make exchanges AND use my fitness pal. I think you are doing a great job. I wouldn’t stress about it.
Sorry, still not clear to me.
A. Run through a whole pyramid 10-8-6-4-2, then a set of high knees
Or
B. 10 renegade rows, high knees. 8 renegade rows, high knees, 6 rows, high knees.B would be correct. Your arms might fall off the other way. Good luck.
I’ve been following the meal plan and using the exchange list RELIGIOUSLY! I started putting my meals in my fitness pal and it is not matching up at all. I don’t know what to do here?
Can you tell me what meals you are eating/exchanging etc? Nothing is going to be exact. How far off are each of the categories.
Just confirming that we weight pasta cooked.
I weighed it uncooked and it more than doubled in weight after cooking.Exactly. Weigh it cooked
I also noticed the video didn’t seem to match the exercise for that one! I googled an “incline barbell front raise” and found lots of videos demonstrating what Maureen is describing.
There is also one where you are laying with your back on the incline bench but I like the other way better.
Is it more important to have the DAILY total of macros correct or EACH MEAL correct.
Mine didn’t really match up at each meal today, but will be close for the total for the day.The daily consumption is important. Why don’t you think your meals are matching?
Today my instruction videos would not link when I tapped on the exercises I did t recognize..eg
Dumbbell thrusts and side sit outs so I tried a bunch to see and none of them would work…
Already cleared my cache 👍🏻😁Can you email [email protected] and let them know exactly which videos weren’t working so they can take a look and fix them? Thanks so much
I have a question about incline barbell front raise. The video shows a standing barbell curl plus front raise I’m not sure what to do with it incline part. Can you help?
I would go for 45 degree incline. Knees on the seat chest is at the top of the bench and you are doing a front raise with the bar basically behind the incline part. Does that make sense?
I have carpal
Tunnel and can’t do renegade rows. What would be a good alternative to that?can you do one arm at a time and elevate your upper body on a box or bench to make it easier…at which point does the carpal tunnel make it tough
I am reviewing the directions and recipe for the loaded baked potato chicken salad. I am wondering about serving size as the recipe indicates there are 8 servings. Is this accurate? Is there a certain amount of chicken, potato, etc we should have in each serving? I know we mix it all up in a bowl and I imagine we divide that by 8 or is it supposed to be 5? Plus we add an extra ounce of chicken in my meal plan.
Hi there,
I haven’t heard anything different as far as servings go on this recipe. If you wanted to make sure the chicken was evenly distributed, you could divide the chicken into 8 servings and then add it to each one of your servings. As far as the rest of the meal, I would just weigh the whole thing, divide by 8 and then distribute it into different containers.
