Maureen
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I have 2 tubs of NW protein that have an expiration date of 4/24, both are open. Are they still good? They look okay. Thanks!
I did email Nicole for that answer. Just waiting for a response….we are on different time zones :). Thanks for being patient.
Hey! On the pull overs, What is the significance of placing your back on the bench like that versus just lying flat? Is it to keep your abs engaged?
It puts you in more of a bridged position which would engage the abs more.
Applesauce is listed in the exchange but not the amount for a serving.
What is a serving size?Thanks for catching that. I’m asking what is supposed to be there.
ThanksAnyone else making 2-3 times the recipes to fill the freezer? Wondering if it’ll last
I haven’t done that with full recipes but I have cooked proteins and froze them and that worked great.
If I want to eat cottage cheese as my LP but I buy quality cottage cheese Good but I cannot find it in fat free it only comes in low fat. Would I use that as a LP or a FP? I also want to know about the FP ground beef I eat is organic 93/7 but the food exchange list has 90% ground beef will it make a big difference?
Do you recommend eating meal 1 or a smaller meal before weight training first thing in the morning? Is it okay to walk or bike ride on the rest days?
If the fat for a meal would equal that of the cottage cheese, then you can make that call to use the fat in the cottage cheese as the fat for the meal. It will decrease the fat in the meal. You can look at what it equals out to be and again, make that call. You aren’t looking to be perfect just get really close. If you aren’t used to eating prior to training eat 1/2 of meal 1 before, your post workout meal after and a couple hours after that, finish your meal 1. Sure you can walk or bike…..just don’t overdo it.
This recipe looks amazing but one thing.. brussel sprouts.. I am NOT a fan – and tried them so many different ways. Is there another veggie that you would recommend that would taste good with this?
Thank you!Hi, I would just pick another green vegetable that you like and see what works best for you.
For someone who is very active an teaching grpup fitness multiple times per day would you still go by height ? The calories seem too low for my activity level. Please advise thank youdo
If you don’t know what macros you were eating, I would start there. You can always adjust. If you know you eat way more than what’s suggested for your height, maybe you do need to go into the next category.
Thank you so much for the information Maureen ☺️
Youre welcome. I can’t stress it enough. We are all different always consult your doc with specific questions like that for you……Thank you!
The link is for single arm rear delt raise cable raise.
I’ll let them know. Thank you!
There is always a risk of having too much of something. The tolerable upper intake level of Vit A is about 3,000 mcg RAE, Nicole’s has 1125 mcg. If you are at all concerned please consult with your Doctor so that they can consult you specifically.
Question on meal 5
It says have meal five post workout but adjust other meals accordingly so should we just be having four meals including the post workout that day and thenand then on off days make it your fifth meal?
On training days have the post workout meal after you train on non training days just keep it as the last meal. You always eat all meals the order just changes depending on your workout
What about sugar in granola? I’ve spent time reading a lot of labels at the store…and so many have sugar! Is there one without? What’s considered good?
Most are going to have some sugar. Just go for one that might say a low fat granola. You will be ok.
Hi, I usually run in the morning and lift weights in the evening. Can I do a shake with creatine after each, one in the morning and one at night?
I would just do one scoop per day. Whenever it’s most convenient for you
If you are super hungry all day and never feel satisfied then you might want to move up. Also if it is so far below what you were eating prior to the challenge then I would pick the calories that were closer if they are way lower than before the challenge.
I am doing the challenge for fat loss but don’t know if I am eating enough. I am using a tracker that I enter everything in. I should be having 1600 calories, 155 g of protein and carbs and 40 g fat. I weighed and measure also.
Today I consumed 1278 calories but burned 1150. Any suggestions?The macros have been done for you. You don’t need to track. If you are eating the food on the plan your macros should be pretty close. The issue with tracking on your own is sometimes we can choose foods to log that the macros aren’t accurate etc so it sometimes won’t match up with the food Nicole chose to log. If you think there is a mistake somewhere please let me know. Thanks.
When the workouts have noted EMOM is it just for that block? Or the whole workout? And is there any rest between the exercises, like pushups for the remaining minute after the exercise, is there any rest before moving to the first exercise? TIA
It will say EMOM right before the block. Not every block is an EMOM. There is rest if you complete the reps in the minute. If you don’t have time left you have to move on to the next exercise.
Hi Maureen,
Thanks so much for your help! 😊 I actually figured it out right after I posted the message—should’ve known better, lol. Appreciate you always being there just in case!Anytime 🙂
Hi, I saw Nicole’s video on meal prepping and I like the idea of cooking potatoes in a crock pot. Do I need to rub oil on each potato when putting them in the crock pot? Is there water on the bottom? Or just put them in dry and cook? Is it on low or high and for how long.
I’m not sure. 🤔 I would just google that I’m sure there are a few ways you can do it.
If the block doesn’t list, EMOM do you just do as many sets in the timeframe listed
Yes. You take a rest after each superset or however it’s listed. The time just keeps you on track so you don’t rest too long. You should get 3-4 sets just depends on the person.
A ladder pertains to the reps 10,8,6,4,2
You work your way down the ladder and then go back up the ladder of reps if you have time.Quick question -page 20 references “ 1-3 additional warmup sets as part of training block 2”. Does the jean Workout Phase 2?
Thank you!
I would do some warm up sets before you start the EMOM part of that workout.
So blocks 3-5 in the above question are all AMRAP, right? Rounds being supersets or trisets.
It is just rest where you need to for the allotted time.
Just curious if there is as good of a substitute for Udo’s oil? I usually use EVOO but looking up info on Udo’s, it has quite a few other oils in it. Is there a good sub, or do you think it’s worth the $$ to purchase it?
I would give it a shot. It might change some recipes for you etc. add something new.
