[Maureen]

idaluwilkins wrote:

What do you recommend when I don’t finish a workout? I have a set amount of time each morning I work, so, for instance, Monday I got all but the last 2 exercises in, and today I got all but the last super set in ( it was core).

Do what you can with the time you have. You might find the more you continue to train the faster it might go in some days.

[Maureen]

I guess I am not understanding. Is it too tough or too easy for you? For this Challenge, your RPE should be between 5-7 – meaning it should feel
“somewhat hard” to “hard.” You should be able to hold a conversation, but
you’ll be slightly out of breath.

[Maureen]

cher6505 wrote:

Please and thank you can someone tell me what the training zone for the cardio days should be in. I am 63 yr old woman and I am wondering do we stay in Zone 2 for the fat burning my zone says I should be anywhere from 110 = 126 for 70 to 80 % of my target heart rate but if I folllow the treadmill workout it puts me into zone 3 and 4 mostly please and thank you can someone give me some suggestions on what I should do to best burn fat I am 5ft tall and weigh 115 bs Thank you 🙏

Hi there, I just answered this in another thread. Here you go
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)

Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?

[Maureen]

serenaatwood13 wrote:

What is a good/recommended substitution for raw oats? I am having trouble finding this product.

If you look next to oatmeal it says SC next to it and indicates either 1/2 or 3/4 or just SC (which means 1). These are all servings for whatever exchange you need to use. Go to the exchange list and you can pick anything in the SC category.

[Maureen]

CARINA PERRIN wrote:

Is this 1 meal plan for all of the 6 weeks? So we are not to eat any veggies for 6 weeks? Or can we add a salad? After 1 week on this plan now, my body is craving it!!!😍

I’m not sure what you mean? There are vegetables in multiple meals on the challenge. IT’s in 5 different meals.

[Maureen]

cindywynn1 wrote:

Today’s cardio workout was a random 30 minute program on my Bowflex Spin Bike. My question is around intensity. While I FEEL like this workout was Moderate-high intensity that had hills and valleys, but it was definitely moderate to high intensity. I see the heart rate chart on the app and it definitely LOOKS like high intensity. 51% of the time was in my “red zone – Zone 5” and 32% in zone 4. My Zone 5 heart rate (according to my Garmin watch) has anything over 148bpm as zone 5; zone 4 is 133-148 bpm. I guess I have 2 questions. 1). By looking at these numbers, would you consider this workout “high intensity”? And my 2nd question is… How are workout intensity / Zones identified? I’m sure it’s all about age, weight, athletic condition, etc. Maybe I should look into updating my Zone settings? Thank you for your time.

Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)

Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?

[Maureen]

Nancy Vrentas wrote:

The casserole lists unsweetened almond milk and onions, but it’s nowhere in the directions where to add those. I’ve read it ten times thinking I’m missing it. Am I missing it?? LOL!!

Re download the ebook. The corrections are there in the recipe. 🙂

[Maureen]

idaluwilkins wrote:

I had a great lunch of 3 slices turkey bacon (3/5LP), 8 grams chipotle mayo (1/2F), 40 grams tomato (1/2V), 60 grams lettuce (1/2 V), and 2 slices sprouted grains bread (SC).
Used exchange list with M3Op2.

Sounds amazing!!!

[Maureen]

j.atwood wrote:

I did not expect this answer! That makes me feel better, because that’s what I did yesterday. I’m back following the meal plan exact how Nicole put it together. I really enjoy all the meals, and I don’t need substitutes.
Thank you!

Gotta do what works for you.

[Maureen]

leannkruger wrote:

I know the post meal times. Is there a recommended Meal to eat before our workout? I don’t always have a set time to workout so just trying to gauge the best times to eat each specific meal.

I would try and get something in your system 1-2 hours before. before. That way it’s just not sitting in your belly. Depends on how filling the meal is.

[Maureen]

j.atwood wrote:

If I skip the fat in two of the meals, can I add that fat to the third meal? Basically, I am asking if I can save up my fat so that I can have 3 tbsps. of pb in one meal vs 1 tbsp per meal.

Hi. I don’t see in issue in doing that.

[Maureen]

KTrain wrote:

Hi,

What would be a good alternate for Bulgarian split squats? I am considering reverse lunges. Would this work?

I had a meniscectomy a little over a year ago and my knee just can’t handle the awkward position Bulgarian split squats puts you in. I do not have the stability I did before my injury/surgery.

Thanks,
Jessica

You can do that for a stationary lunge you could also elevate the rear foot slightly as well.

[Maureen]

Katrese Deeb wrote:

Hi! I’m type 1 diabetic and although I will consult with my endocrinologist, should I be concerned with spilling ketones because of the amount of protein intake!

Ps loving this program so far

I would discuss this with your doctor. He/she knows your specific issues, numbers etc….so they can give you a very specific answer for you.

[Maureen]

Marlo McMaster wrote:

Been racking my brain to think of some kind of cardio I can do with an injuried knee. A week or so I should be able to do a bike, but for now ?

Thank you,
Marlo

What about rowing or swimming? Not sure what you have access to.

[Maureen]

Yvette Milroy wrote:

Is there a recommended supplement list and how and when to take with meals?

There isn’t a supplement protocol with this challenge.

[Maureen]

jill kikkert wrote:

I had the same question . So it says one serving for the casserole, and it’s 8 total. Do we just portion in 8 equal portions and that should be the right amount?

Yes, that’s the easiest way. Try not to overthink it

[Maureen]

Venise wrote:

In the Gym workout, workout 4 Friday, no video is shown in the Lying Leg Raise exercise.

Thank you for letting us know. I have told the team

[Maureen]

ARMENTA FOWLER wrote:

I work out at home but recently joined a small minimal equipment gym and like they have the Olympic bars and cable machines, leg press that I don’t have at home. They only have one hip circle and it’s the strongest thing I’ve ever used. I could not use for hip circle squats because it made my knees cave. How important is it to use the hip circle? I may take my medium band with me next time. Can I get away without the band??[/quote

Take your medium band with you. You can always get some rubber bands from amazon or a place like that and it will serve the same purpose. They usually come in a pack of 4. Do what you can with what you have.

[Maureen]

Krista Dufford wrote:

Hey there! I was wondering if there is a way to modify the treadmill workouts for use without a treadmill?

I don’t see why not. Use an eliptical or whatever you have and you can just up the intensity in different ways to meet the timing of how long it specifies on the treadmill workout

[Maureen]

Melissa Whitley wrote:

Can you provide an alternative for the romanian deadlift? I had a spinal fusion surgery and I am not supposed to do deadlifts.

What about a hip thrust or even a basic bridge.

[Maureen]

Billie Fox wrote:

I’m having trouble getting the message in the app for the VIP group. I am new to this app, what am I not doing correctly. I can see there are messages but my app doesn’t allow me to open them up or ability to respond.

Hi there, email [email protected]. I’m sure they can help you navigate the app.

[Maureen]

Toni wrote:

I watched the video but just wanted to confirm if tofu is to be measured after it’s cooked. It seems like a lot. Thank you!!

I would measure after you cook it.

[Maureen]

Vicki wrote:

It says to measure all veggies cooked except lettuce. I love eating raw veggies vs cook, and sometimes I just need that crunch. How would I measure out raw like red pepper or cauliflower?

I would follow what the exchange list has and what meals have a vegetable and you can repeat that meal multiple days if you want.

[Maureen]

Chris McDonough wrote:

I have looked up overnight oats bran recipes

I thought oat bran mixed with cottage cheese for that would pair well; however the recipe is saying nonfat yogurt and that doesn’t fit for the meal plan Nicole has spelled out !

I like Honey; not sure that could be a replacement for the truvia… I prefer natural honey to sweeten my foods

Honey will add extra carbs.

[Maureen]

Let me double check for you.

[Author]

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