Maureen
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I went shopping Saturday, at the grocery store, with my list of food I needed for the challenge on Monday. Today is Monday, day 1 of the challenge and I just finished the first workout and meal prepping for the week. I forgot how long it took to prep food for easy grab and go. Pro tip! Meal prep on the weekend so you can have all your food ready the week.
Great job!
Just wondering if there are any suggested ways to get the HIIT whilst running outside. I’m in FL and so it’s flat; and can do sprints but wondering best way to structure if I wanted to do that? Might also post on the FB page, but wanted to see if any suggestions can be added here.
You can shoot to run for a specific amount of time and tell yourself you will do 10 20 second sprints throughout your run. OR you could run and every couple of minutes just work in a sprint from where you are to another landmark and go all out. that’s HIIT 🙂
Some of the video demos are not working. Barbell curl to front raise is one of many
Hi there,
If you couild give me a list of what is not working that would be helpful. That way we could work on fixing them. Just tell me which workout you are doing. Or you could email it to [email protected] as well.Total 20 = 20 each side? Need to clarify…I’m probably overthinking it.
If it’s plank hip dip it does say 20 total. Which would mean 10 on each side.
Where can I find how to do these: Down Down Up Up; Murpees; Pike Pushup
With the HIIT exercises you can google them since there isn’t a clickable link. You can always post you doing an exercise in the FB group as well and ask the group if that looks right. We are all in that group as well.
On Meal Plan 1, Meal 2 Option 2 on both low and high carb days…it lists FP 4oz 93% ground turkey but describes it as EXTRA Lean, which would actually be 99% and a LP. Is the word “Extra” wrong or should it actually be an LP with 99% ground turkey instead of FP? A Fat is also included on the low carb day but not the high carb.
The exchange is right to say “FP” but the description should NOT say Extra lean
I don’t like coconut. Is there a suitable swap in the protein ball recipe?
I’m not sure. When it’s a recipe it’s hard to swap something in or out of that will change the entire recipe most likely.
Follow-up to the question I just posted…I’m looking through all the questions and it is a common theme that I should go by my height. I will do this and see how it goes. I generally eat around 1600 calories anyway so should be good. Thanks
Great! Nicole always recommends going by height 🙂
Can the egg wraps by Egglife be swapped for 2 egg whites? The company said that’s what they are equal to. https://www.egglifefoods.com/product/eggwhite-wrap/
Hi there,
Since we don’t have them in our exchange list. If that’s something you want to try and work in, I would use my fitness pal and see how you can fit that if you would like to use that.Someone mentioned blocks 1 are a build phase and blocks 2 is a cutting phase. Is this correct? Our meals (macros) stay same for high/low days. I’m wondering what’s adjusted in 2nd phase
Hi there,
This is a carb cycling plan high days/low days. The training changes for weeks 4-6 but this isn’t structured like a build and cut phases like transformation challenge or a summer shred.Excited to be starting my first challenge today. I uploaded my images and measurements but have not received a conformation email. How can I find out if I had a successful upload?
email [email protected] if you are wondering if your stuff was submitted. Alison can help you out.
@Maureen: I think you need to be a member to see the video you linked. The people who have the problem are registered only for the challenge.
I just gave your question to Nicole and web staff. The video I linked was after I clicked on the exercise in the PDF. I’m not sure why you guys aren’t able to see it. they will figure out what’s going on.
Is it ok to not do the rest day on Thursday and instead rest on Saturday and Sunday?
You can work the calendar to fit your life. I would try and keep to the schedule the best you can.
I work out in the a.m.; do I do the cardio before working out or after the workout?
If before the work out do I do it in a fasted state or after my 1st meal? I might have missed where it said when to do cardio on cardio days so forgive me if I did. Thanks!If you can choose I would do the cardio after.
I would eat before strength training but doing cardio only you could do it fasted if you wanted.Yes, modifying basic push up is not a problem. It’s the other variations like dolphin push up, etc
Then just stick to the basic one and build up that strength. Test it out frequently and see how it feels and how you might be improving.
What kind of chocolate chips do we buy?
It says mini chocolate chips in the recipe…I am assuming you are referring to the cookie dough smoothie.
Can I swap boneless skinless Chicken for the ground Turkey for the post workout meal?
Yes, That is a lean protein. Where you see “LP” look on the exchange list and you can swap out the turkey for something else in that LP list.
I’m 5’4″ and weigh 167 lbs. Which meal plan should I use? I noticed that the meal plans for 5’4″ to 5’6″ are only up to 150 lbs. and then it jumps to 5’6″ over 150 lbs.
Thank you,
Jill Wiseman
We suggest going by your height if you don’t meet both the height and weight of that meal plan.
I am wondering what the best structure is for the meal plans. 5 meals feels like a lot especially since I usually eat 2-3 times a day currently. Should it be based on time; Like every 2-3 hours? Thanks in advance!
I would shoot for every 3hours. If you aren’t used to eating that much, just do the best you can. You will be surprised when you increase the healthy foods, you become alot hungrier.
What is actually the difference between raw, steel and rolled oats? Can steel replace raw?
If you use any of the other styles of oatmeal I would just make sure what serving yields roughly 25g of carbs. The oats on the exchange list are just your regular oatmeal.
So I am looking at the food swap for the chocolate chip dough smoothie since I can’t eat chocolate. I see the food swap for oatmeal. Meal one states 50 grams of oatmeal and the food swap is only 40 grams. Which should we be eating? I would like the oatmeal with a protein shake.
Hi there,
just follow what you see for the exchange (Meal plan 1 for example is : SC, LP, F
You would need those items in order to exchange out that recipe.For training Block 2 —Days 25, 32, and 39 are low days on the calendar, but they’re off days for training. Is that correct?
I noticed in training block 1, all the off days were low and thought it should have been the same in training block 2 since we’re not working out those days. Thanks
I was told the calendar was correct.
Hi, I noticed the chicken recipe is for 6 servings, but the wet ingredients are for 4 servings. Is that correct or an error? Wanted to make sure so I know to make more for other 2 chickens or not.
It should be 6. Thanks for the heads up. It will be corrected in the pdf.
I read the nutrition part but didn’t see the answer. Not that I would do this but if I wanted to to eat Meal 3 for all my meals 1, 2, 3 , 4 or must I eat each meal 1, 2 , 3, or 4 for the day plus the post workout.
I didnt’ like Meal 2 options for High Carb day so I didn’t know if I could eat Meal 1, Meal 4, Meal 3 , Meal 4, and the post work out for my high carb day?
Thanks for your help
Yes, the plan is designed to mix and match meals if you want. Are all of the macros exact, no but they are darn close. All except for the post workout meal.
