Maureen
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Good morning,
I just wanted to thank Nicole for such a thorough video explanation of the meal plans and how to use the food exchange lists. It’s been a while since I’ve done a challenge and things have changed over the years. I understand now how to incorporate foods I enjoy to keep me on track. I’m also excited to see that the famous balls are still around 😂🤣 IYKYK. Yes, I’ve been around since the original recipe went out! What a fun challenge that was 😂🤣😂 Have fun everyone and enjoy the challenge!
Laura
I’m sure she’ll appreciate reading your message. Thank you
When looking for low-fat granola, what do you consider low-fat? 5gm? 2gm?
I’m asking Nicole what she intended. Hang tight.
If you want to build I would follow that plan. Every other part of your body can benefit from the building portion. Meanwhile, really work on trying to figure out what the long term plan is which your shoulder. I wouldn’t want to see you struggle with this more than you should.
I use NW Collegan. How would I count it with this challenge?
Just take the collagen. Don’t use it in a count toward macros.
Hi!
Regarding the meal plans should I choose it based on my height or my weight? The plan that would meet my height requirement is to low on the weight and vice versa the plan that would be okay for weight is to tall on height.
Thanks!
Nicole suggests going by your height.
If you look above the recipe it says it makes 6 servings.
As far as how many. Your specific meal plan will tell you how much of it to have. Like 2 servings of it or just one.
So let’s say the recipe yields 12 balls. I serving would be 2 of them. So whatever your meal plan says, will dictate how many you will have. Hope that helps.Hi all,
I have purchased Nicole’s challenges numerous times over the last 7 years and I’ve had a lot of success with them. Over the last couple years, I’ve been battling an ongoing shoulder issue. Despite seeing several different doctors, none of them recommend surgery and send me to PT. Being the fitness enthusiast that I am, I do everything I’m supposed to in PT and I always get to a point where I feel like I can increase my weight when I try to do any type of shoulder/ chest movements/exercises. (I struggle more with push movements. Pull movements are fine) When I try to increase weight and go a little heavier, I have to back off because my shoulder starts bothering me again. Even though I’m a certified personal trainer myself, I’ve had two different trainers that I work with assess my form and they say I’m correct.My question to you is, I signed up for thIS challenge again that starts Monday. I know it’s important to lift heavy & I will try but if I start to feel pain, can I just back down and raise the reps and lower the weight & stick with the same meal plan? I know I probably won’t have as good results but I’ve been out of my rhythm for so long now because of the shoulder issue I just need to figure out what’s going to work for me at this point. Should I drop down a meal plan ifi have to do that? I usually follow meal plan 2 because I’m 5’6 tall.
Thoughts? Any suggestions would be helpful and appreciated!I already think you are right on with your plan. Just lift what’s heavy for what your shoulder can handle. Eat the meal plan that fits your height and you should be fine. I would ask your PT how you get through this and get stronger. Working around injuries is t going to help get through it. Maybe they need to target some specific things so you can finally get some relief there. Good luck. We are here to help.
Hi,
For Phase 1, Workout 2, block 6, could you please provide alternate exercises to replace both the Skaters and Single Leg Runner Skips?My doctor advised me to avoid all exercises that involve jumping due to arthritis in my knee.
Thanks,
JessicaAny of those exercises you can take the “plyo” out of any of them. Instead of a jump just change it to a step over. That movement will still get your heart rate up.
Page 27 phase 2 wed the incline neutral grip row video is a neutral grip pull up and the kneeling oblique crunch says nothing found
Thank you. I will let the team know.
Is it ok to use heels elevated for the narrow stance DB squat? I have poor ankle ROM and can’t get far without that elevation. I am working on my ankle mobility too
I think that’s ok. Work on that calf with the foam roller
Is there any place in the meal plan for 2 percent cottage cheese? Would this count as a LP and F or a FP if yes? We don’t have nonfat cottage cheese, and really want the 2 percent to be some kind of option if possible. Thank you for any suggestions!
It looks like one serving has 2.5g fat. That’s a 1/4 of what a fat source would be….You could just steal some fat from that meal in order to use 2%.
Hi! Is there a way to modify the recipes from the first half of the challenge to meet the nutrition requirements for the 2nd half of the challenge? (Because yes, they’re that good… ricotta toast and Greek chicken lettuce wraps). I noticed the meals are a little less fat and carbs these next 3 weeks… so maybe leave the honey off of the ricotta toast? And maybe make the chicken with non-fat Greek yogurt instead of 2% and have less SC?
You could try and use the exchange list to create a meal that is similar. But it’s too hard to modify a recipe and get the numbers right.
I plan to do phase 1 workout 5 at the gym this week. What is an alternative to the Butt Blaster? The gym does not have that piece of equipment. Thanks.
Does it have any pulleys with leg attachment? For some glute kickbacks. Or hip thrusts or using the rope attachment you can do a cable pull through.
Will we still have access to the challenge info/material once the challenge is over?
Yes you will. As long as you save the pdf somewhere. The links will remain.
When will the creatine be restocked?
email [email protected]. They should be able to give your a date
Thank you! Looking forward to it!
You’re welcome.
Hi
I am planning to try the creatine and have heard it will cause water retention. What changes/benefits could I see while taking creatine during the challenge?
Note: i have not taken creatine in the past
Thanks!
RebeccaI wouldn’t worry about the water retention. Alot of times that happens when you “load” it. I would just take a scoop each day. You will find you recover faster, improved brain function, increase in muscle mass and improve performance to name a few. Take it!! I think you will be pleased.
Hi, if we chose to do a cardio on our day off will we have the post workout meal after cardio or still as the last meal?
Thank you!Post workout meal only comes after strength workout. Anything else it’s meal 5
He is 5’1 & 123 pounds. I just want to make sure he is getting enough Protein & Carbs.
For him I would use your hand as the guide…not counting calories etc. Closed fist for carbs, cupped hand for vegetables, palm of protein thickness of a deck of cards and thumb of fat. Make sure he is getting 5 servings of fruits and vegetables/day. Eat a wide variety of color. The goal should be so he can learn what foods do what and how they help him grow and get strong….not looking and good and bad foods but foods that give your body what it needs. Does that help? I’m just careful to put any kid on some type of diet so to speak. Aim to educate him. I hope that helps.
Can we use canned chicken breast in water (I buy the Swanson premium white chicken breast in water) or is it discouraged?
I think that’s ok. Make it simple.
I joined the challenge to be accountable with food and workouts, didn’t submit photos because I have a bone on bone hip on one side and a very old bone on bone knee on the other, looking to have them both replaced come winter months. But my question is, the workouts as written are too hard on my knee and hip – are they any alternative lower body exercises that you could suggest that I could incorporate into the lower body days? Appreciate anything you can give m. There seems to be limited lower body exercises that don’t hinge at the waist or bend at the knee.
Hinging and hinging and knee bend combo is what works the muscles of the legs. You could do just bodyweight stuff with support like sit to stands using a box, leg curls with a ball, side steps with a band, ball squeezes between the knees, monster walks, calf raises, banded hip extensions, flexion and inner and outer thigh. Alot of these are straight from PT.
Maureen…what is the plank with dumbbell drag and the fast feet with dumbbell catch in the sweatflix and thrill workout on page 46?
Fast feet with DB
How to Do It:Start in an athletic stance – feet shoulder-width apart, knees slightly bent, dumbbell placed on the ground in front of you.
Begin fast feet – quickly shuffle your feet in place (think football-style footwork) for a set count (like 3–5 seconds or 5–10 quick steps).
On cue or after a count, drop into a half squat and grab the dumbbell with both hands.
Stand up with it, reset, place it back down, and repeat—alternating between fast feet and the catch.
Thanks!!
Drink up
Yes, good idea. Thank you
Good luck!
