Maureen
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Cardio & Daily Movement
Outside of your workouts, aim for at least 30 minutes of movement on most days of the week. This can come from structured cardio, walking, or general daily activity.
Choose one of the following:
Option 1: 30 minutes of cardio
Option 2: Two 10–20 minute movement sessions throughout the day
Option 3: Accumulate 7,500–10,000 steps through walking and daily activities
Option 4: Mix and match (Example: 20-minute walk + 10-minute cardio workout)On the Back/Abs day at home workout a lateral lunge+single leg calf raise is listed. In the video it is not performed. Just want to confirm it is not part of back day (since it’s legs lol).
Maybe I’m blind but I’m. It seeing it. Can you take a screenshot please
I think I will do glute bridges. I did reverse lunges yesterday and while they’re better than forward, they aren’t great-feeling in my knees.
A step up would be good alternative if you keep it lower
Since it’s a recipe, Just look at the weight raw and use that amount for the recipe.
I wanted to clarify for myself. I can have any of the meals 1-4 in any order I choose. The only one that stays the same is meal 5 and it has to be after the work out. I am also finding it hard to eat all 4 meals during the day. I do my workout at 5pm. I am use to fasting for 18 hours and my stomach is not agreeing with me.
At the end of the day all that I need to make sure of is that I have had the allotted amount indicated for calories, carbs, proteins and fat? Correct?Hi. Yes you are correct. Do the best you can. This is very different from fasting that’s for sure. Slowly integrate the meals in and do the best you can.
That’s the cluster set. Do 5 rest For 10 and do that 3 more times. It allows you to maintain the heavier weight instead of doing 15 consecutive reps. Cuz you get that rest.
During the 10 second rest period, should I re-rack the barbell? That is what I did today, but I wasn’t sure.
You can just be one step way to grab it and go.
What are some good alternatives to lunges in the challenge for people with knee pain?
ThanksReverse lunges are also kinder than forward Alot of the time.
Would I then still stick to eating every three hours or would my second half of breakfast be sooner after the post workout meal?
I would make it sooner. See how you feel
I see a lot of the members of the FB group post with the two hashtags in the group. Aren’t those meant for our posts on personal pages, to qualify for the bonus wins? Or am I misunderstanding?
Page 9 explains the two hashtags and what to do and how to win
Meal 2 option 2 states 1 fruit – 100g pineapple. 200g pineapple =1 fruit so confirming if supposed to be 1/2 fruit or 200g? Thanks!
I’m asking for clarification on this one…..Just to make sure.
Hello
I am 5’4 3/4 and 130 lbs woman
is the meal plan 2 the right one for me?
seems like a lot of food to try to eatI would go with that meal plan. Do the best you can…..if you have been not eating enough or eating calorie dense foods, when there are more vegetables and fruits and protein you will feel a little fuller. Just give it a go and see how you feel. You won’t know with 2 days.
I am planning on scrambling the egg whites with the spinach and then make the oatmeal on the side with water and sprinkle some cinnamon on top. Then I will eat the PB off the spoon! lol
Sounds great!!
For the chicken caprese skillet, is it really one whole cup of basil leaves?
Start with less and put as much as you like on. It’s not cooking down it’s just scattered on top post cooking. Put on what you would like.
Can one interchange between meal plan option 1 and 2 for the day? Or is it recommended to do one or the other for the full day ?
You can mix and match the meals any way you want. The post training meal is the only one that would be eaten after strength training.
Good afternoon,
I am currently in a boot for a stress fracture to my distal fibula. I’m not allowed to do any weight-bearing leg exercises such as squats, leg press etc. I can do machines as long as I’m not pressing down to aggravate my injury. I’m also only limited to riding a recumbent bike for cardio. When it comes to the lower body workouts, what substitutions do you recommend for any of the weight-bearing leg movements?Also, not to add more to this thread but I’m still recovering from shoulder rotator cuff surgery in January. While my shoulder is recovering very well, I’m still lifting lower weight with right shoulder. There are some shoulder exercises, while I plan to try them all, some will need to be done at lower weight as well. Any recommendations for this aspect also?
Thanks in advance for your help.
HeatherHi. Sounds like you are dealing with some injuries. No problem. Just go through the workouts and figure out what you CAN do….and do that. You will be back at it in no time. Don’t do anything to prolong your healing. Just be patient and meet yourself where you are right now. Good luck
I workout at 5am before work. I don’t usually eat anything and just have a pre-workout drink then eat my protein breakfast right after my workout. Should I change it up for this challenge and just have the post-workout meal as my breakfast and next meal later? Or have a caesin shake or something before my workout?
A good way to do it is eat half of your breakfast before training, have your post training meal after training, and then a couple hours later finish your breakfast. You might find you are much stronger and more effective by eating prior to training.
How often do we do the cardio
Outside of your workouts, aim for at least 30 minutes of movement on most days of the week. This can come from structured cardio, walking, or general daily activity.
I’m trying to understand for the Men’s Meal Plan 1 the Daily Goals total calorie count listed. I’m sure I’m missing something
Listed is:
Carbs : 190g X 4 Cals/g = 760 calories
Protein: 200g x 4 Cals/g = 800 calories
Fat : 68g x 9 Cals/g = 612 calories
—————————————
Listed: 2164 Calories
Calc-ed: = 2172 Calories
—————————————Hopefully I’m not being too…obtuse
You are correct. I will let them know. Thank you
Send an email to [email protected] and they can make sure you were successful
Hi Maureen, I did not receive the end of the challenge upload photos email with the hashtag? I am also in Mexico, will this be okay as I’m not at the same location as first photo upload. Thank you
Email [email protected]. It’s ok to take your photos in another location
Is the code not valid for apparel and Move supplement? It says code applied, but the amount of discount shown is $0
It may not be considering it just came out.
Email [email protected] just to make sure everything is good on your end.It’s under Fatty Proteins as 4oz dark meat chicken/chicken thigh.
Thanks Kimberly 👍
I don’t see chicken thighs on the food exchange list. Would they count as a lean or fatty meat? Sorry but it’s just that they are on sale
. Thanks!My guess is that they would be on the fatty protein but again when things aren’t listed in the food exchange list there’s probably a reason and on top of that it’s just difficult to have every single food represented. So I can’t give you the exact macros for it.
How about an incline curl. Seated on an incline bench you get a real good pre stretch of the bicep before curling. Very isolating
. Thanks!