Maureen
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Hi,
I am looking at the cardio options and find myself again where I can’t do the options there due to back/SIJ issues. Weirdly, whilst I can’t do the spin bike I can do the echo bike (probably because I’m way more upright). Normally I just make up my own echo bike interval training session, but I never get the amazing results that others seem to get, so wondering if there is any guidance to the best way to get a workout done using the echo? Unfortunately I’m also out on many other options while I’m dealing with a torn meniscus too! (I’m falling apart!! Haha).
Thank you!I think you are doing the right thing…if the echo bike is your option right now. That’s what you got. The cardio isn’t going to make or break it. Sounds like your echo workouts would be great. That’s a tough cardio. meet yourself where you are and do the stuff you can until the best of the ability and let’s gooooo!
Is this really 18 tablespoons?
are you referring to your meal plan or the exchange list? one exchange is 1 cup of egg whites.
I don’t see any in the recipes but there is a list to use. Do these count against us or do we just use our own discretion? I also noticed in meal 5 there is no beverage listed to use with the isolate. We should just pick one? And how much to use?
The recipes start on page 93 i believe. You can mix with an almond milk for example. 6-8oz is prob good..
Do I ever use a whole egg or just the yolks or whites?
If you use the yolk serving for a fat and the white for a protein. Using the exchange list you could make this work
What happens if you have back injury and can’t do the recommended cardio intensity.
Modify as you see fit. Meet yourself exactly where you are. Keep the intensity appropriate for you
I saw one drop set is 10/10 so is that 60 reps too
I’m not sure which exercsie you are referring to but a if a set says 3 sets 10/10 drop set. You would do the first set 10 reps at one weight, drop to lower and do 10 more. That would be the first set. You would repeat this process 2 more times after resting.
I am super confused on which timer to use and how to create AMRAP and Tabata. Can you explain in detail please.
For the timer and the cardio acceleration. You are creating a work timer for :35 and a rest timer for :35. You won’t be resting. You will be doing jumping jacks on the first round. Round 2 you will change the exercise to do on the rest and it’s bench hopovers. and so on for each round. The “strength exercises” stay the same for all of the rounds. You can set it for 6 rounds and that would be your first round. Does that make sense?
An AMRAP as many reps as possible so wherever this is being used that’s your goal.The non-vegan food plans have (P) in some places instead of (LP). Since there isn’t a P in the non-vegan food exchange list just thought it might be confusing to first-timers. Thanks! This plan looks great.
Hi, Thank you for pointing this out. Could you tell me where this appears so they can make that change?
Thanks so much!HI- just wanted to report that the demo link for the renegade row in the At-Home Workouts isn’t working.
Noted. I will email the team. Thank you.
You’re welcome.
Can you make the macros work for that meal by bringing something of your own into the plan? You might have to add more protein somewhere if that meal isn’t hitting close enough.
Picky vegetarian, tried the boca burgers and not a huge fan. Are these ok? Praeger’s California Veggie Burgers. Less protein but I struggle with finding things I like. Thanks!
I like to workout early in the morning, what is the opinion of Nicole and trainers to do it fasted? I would take the fat burner before though.
If you are strength training I would recommend eating half of meal one before then have your post workout and a couple hours later finish the other half of meal 1. You want to have as much energy as you can for strength training.
I am 5’2 but I weigh over 200 lbs. so I still pick the meal plan for someone under 5’4 and 130 lbs?
Pick the meal plan for your height of your height and weight aren’t in the same “category” for the plan
Let me answer your questions below each.
A few quick ??? – is it ok if you find a meal that works for you, that you have it multiple x a day? (Also double checking that you go by height and not weight on diet plan? I’m 5’3”)
Yes you can. Go by your height.
I have issues with gluten and dairy, can I sub out equivalents or will it mess up everything? (I know that many GF and DF options change macros)
You can use the subs from the exchange list. If you do it on your own, most likely it will complicate the process for you.
Can you use gym and home gym workouts interchangeably as long as the day (muscle group) is the same?
Yep. Go for it.
Thank you!!!
Welcome!!!
Hello, I am excited to do this challenge!
Due to some physical limitations I have, in the past I have used modified exercises. I also am quite active on some days more than others. On the active days I have as many as 1,400 calories burned above what I eat – like I eat 1,800 and burn 3,200 in 24 hours according to my app. Is that “okay” if that happens about 4 days a week? Or is that too much stress on my body that may prevent weight reduction? I have about 100 pounds to reduce.Thank you ahead of time.
LizzieHi there, first off make sure you choose the meal plan according to your height if you eon’t fit neatly into any of the meal plans. Sounds like you have some high activity days phew! I would start with one meal plan and then you can always move up if you are starving and just don’t feel like you have enough food. But I would follow the directions that Nicole has laid out first and see how you do. You can always change. Good luck!
Will the recovery and mobility videos be available after the challenge? This has been my favorite challenge so far and I’m planning on doing another round of it. The mobility videos have been really helpful so I’d like to continue to watch them.
Yep as lo no as you are clicking for the ebook they will be there
I would look at hamstring stretches, piriformis stretch. Some specific low back stuff would be knee hugs. One at a time and then both and then you can rock back and forth and massage the back. Try it’s a start
So, this didn’t work for me. I saved it and I get back to the video, but I don’t see arrows that will take me back to the page I was on… I still end up on the cover page of the ebook or I use the search function in the site.
Maybe it’s just the short term inconvenience as I get familiar with the exercises…
Saving it to files on your phone and go from there. The arrow is at the very top after you view the actual video. Then it takes you right back to the same page. The iPhone would say you are leaving files to get this link. That’s part of it too. Give it another shot
I have only received one follow up email (the upper body live workout).
You can email [email protected] and they can make sure you are set up correctly.
I know we are supposed to get an email when the corrections are done to the Ebook. I keep looking at the ebook and some corrections still aren’t made, like Women’s meal plan 3 Post workout option 1 has one LP but calls for 2 scoops of protein powder and the recipe for Bean and Rice burrito is still called Beans and rice although there’s no rice. Just want to wait to print the whole book until the changes are made. Thank you!
I was told that the corrections won’t be emailed out. I asked about the other corrections as well.
Let me check for you
Hello! For the VIP live workout videos, will an email be sent out to members so we can watch the taped videos?
There is usually an email with a replay.
I was diagnosed with the flu on Saturday March 30th. Today is 8 days post diagnosis and I believe I am feeling at about 90%. I rested A LOT this past week! I did not exercise at all except for the occasional walk with the dogs. It’s Monday and I think I’m ready to test thing out. I usually workout after work – so 5:30pm. I think this week, I should just focus on STRENGTH. Do you think I should TRY to get in my cardio if I feel ok ? or focus on strength this week?
I would start with your strength and then see how you feel from there. That alone might be enough considering you were sick.
Anytime. Good luck
You answered your own question. Trust your knowledge 😀