Maureen
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Hello! Do I measure tofu before I cook it? Or afterwards? Because it seems to loose volume after cooked.. thanks!!
I would stick to before cooking.
Hi, the weekly calendar shows Wednesday and Sunday as rest days. The Nutrition weekly schedule shows high days Wednesday and Saturday.
I thought “High Days”are only on rest days.
Which one is correct?I would follow the calendar. Wed/Sat. It says as well, regardless if you train just keep the nutrition schedule the same even if you have to move workouts.
I’m really feeling it today my back and arms are still so sore. I haven’t started my Sunday workout yet. Happy Easter to those to celebrate. If anybody’s got some good tips on muscle recovery or any supplements to help I’m all ears.
Foam roll, plenty of water. Start with some light movement and you might feel like your body starts to loosen up a bit. Go a little lighter with weights if you are really taking more time to recover. You’ve got this.
For the added oatmeal on the caramel apple bake on the high days, I would measure oats dry; so, 40g dry? Thank you, have wonderful Easter
oatmeal is always measured dry. But maybe I am missing something…I’m not sure what you are referring to for the “added oatmeal”. The high day looks like it just adds maple syrup on the high day. I’m sorry if I am not understanding your question. Happy Easter 🙂
On page 31, for the dumbbell sumo deadlifts can I use a barbell instead? I have 2 40 pound kettle bells I used but honestly they were not challenging enough and awkward
If you feel comfortable using the BB, go for it.
I am so loving how sore I am. Thank you Nicole and your Team for kicking my much needed azz. Straight to the point, what’s next? Does Nicole offer programs every 6 weeks? Because, I’m hooked and it’s only day 3. Thank you again, dondi
I’m happy you are loving it. Each challenge is a bit different, some longer and some shorter. You always have to wait and see 🙂
I guess I wasn’t very clear. I understand how to use the exchange list. I just want to make sure that the macros that are on the exchange list are as close to the meal plans that you have written out. I didn’t want to have to compare macros on foods such as broccoli versus asparagus or rice versus sprouted bread.
They are close yes. They wouldn’t be an exchange if they weren’t close. Obviously, nothing is going to be exact but the exchanges are pretty close.
When putting spinach in the egg bake, it said not cooked spinach. When you’re eating spinach with one of the other meals, it doesn’t say cooked or uncooked. Should spinach be 100 g cooked or uncooked?
I would just do 100g uncooked. 1 cup is about 30g…..but it cooks down alot.
Made this and it’s awesome. I did grind my oats and I’m wondering if that’s necessary for next time? Are we supposed to grind the oats? Thanks!
Gyro bowls also great! Thanks!!
The recipe doesn’t call for you do do that.
Hi Maureen, Thank you for your help.
I think I didn’t explain my question very well. I meant replacing Tuesday and Saturday with doing it on my rest days, not adding extra. I was wondering, would it affect my results, or does it not really matter if I do it on my rest days instead?I would do it on the days that works best for you….atleast do have 1-2 Rest days worked in there. YOur body will need the rest to get stronger. Consistency is the best thing you can do in order to see results. It may not be an identical schedule to the challenge but as long as you feel good doing it, go for what works best.
I thought I already submitted this question so if this is a duplicate, I apologize but I cannot find my submission. I am wondering if the macros on the food exchange list are very close to the meal plan so if I were to exchange top sirloin for 93% ground turkey are they the same macros?
Exchange foods based on the category. So Top sirloin would be in fatty protein. So you would have to go in the fatty protein list and choose from there. So 93% ground turkey is in there and 1 serving is 4oz for both.
I am finding it hard to use the forums. I can’t seem to get in to the posts that people are putting out there. What am I doing wrong? Please help. Thank you
Just go into each topic and you can see all that people have posted for that specific topic ie training.
my ebook does not have links to the exercise videos as previous challenges have included. I am looking at At Home Workout 1 and there are no links to see a video of the exercise. Will links be added? I always like to look at them first to really be sure I am using correct form. Thank you.
There is a follow along video for the at home workouts so there aren’t individual links.
Morning or afternoon! I see on the food exchange list, 5 prunes is 1 fruit serving. By cooking them, does it change the number of prunes? Thank you
No, I wouldn’t change the serving even if you are cooking them.
Hi,
Can I do cardio on a rest day?You can but I just wouldn’t do any extra unless it’s a low intensity walk just easy.
Hi! So does the High Day correspond with the days of you pick? I’m going 5 days straight with the workouts and taking Saturday & Sunday off.
ThanksI would just follow the schedule and don’t worry if you have to change workout days.
Hi! Does a splash of sugar free coffee syrup in my Greek yogurt or coffee case any issues? I have a hard time with plain nf Greek yogurt.
Thanks so muchIt’s not going to make a huge impact. I just would try not to go overboard.
Never mind on the question
. I need to learn to finish reading what is printed I saw the answer right under the schedule
All good. Most of the answers are in the PDF but it’s alot of info to sift through. We are here to help.
Can you use Siete Almond flour tortillas? If so, how many they are not listed in the food exchange list?
I’m not sure what the macros of those are compared to low carb tortillas. Do a comparison, if they aren’t close then don’t use them. It’s really hard to include all foods in the exchange.
Follow these directions:
In a bowl, mix Greek yogurt and protein powder until smooth.
• Layer yogurt mixture and graham crumbs into two jars.
• Drizzle coffee over the crumbs so they soften like classic tiramisu.
• Repeat layers and chill at least 2–3 hours (overnight is even better).
• Dust with cocoa powder before serving.I emailed nicole asking about the optional topping…..seems like the extra greek yogurt wouldn’t be optional. So I am checking if there was supposed to something else listed as an “optional Topping”. Stay tuned.
4 muffins is 1 serving? Please confirm.
Thank you!Yes. 4 muffins would be 1 serving since 8 = 2 servings.
So the muffin bake makes 8 total muffins. And the recipe says it is 2 servings. So am I eating 4 muffins in one serving? Thank you
Most likely yes. Look on your specific meal plan and it will tell you how many servings for that recipe for your specific meal plan. If it says 1 serving then yes that would be 4 muffins.
I’ve never purchased low carb tortillas before. When I look at the ingredients of them, they just don’t seem all that healthy. Is there one that’s better than the rest?? I’m not sure which ones to buy.
I’m not sure what you have available to you….I would just try one out and see what you think of it. If it’s something you don’t like, then use the exchange list to choose something else in place of it.
The Ebook itself says it’s 2026 but the link says 2025..
Ok I’ll let them know.
The recipe states:
OPTIONAL TOPPING
• 1½ cups plain nonfat Greek yogurtI don’t believe that is accurate. Can ypou please share what the optional topping is?
Thank you
Checking to confirm on Nicole’s end. Thanks
. I need to learn to finish reading what is printed 
