[Maureen]

Dru Perry wrote:

Would you provide a cardio program for a rowing machine? Thank you!

You can take any cardio plan and pretty much apply it. If it’s an interval program just aim for a challenging strokes per minute and keep it close to that goal for the time of the higher interval and then recover for a couple minutes. It’s as simple as that.

[Maureen]

Hi there for the buns and guns there isn’t a phase 1 and 2 for nutrition. There are just base days and high days designated for each day of the week. So the nutrition will vary that way.

[Maureen]

tapdancer80 wrote:

Hello!

The age old question…do we pick our meal plan based on height or weight? The e-book says if you are not sure which plan to follow go by height. I am a 5’6″ female and weigh about 200 pounds, so significantly overweight. Should I start based on my height, which would be meal plan 2, and then see if I feel too hungry?

Thank you!

m
Hi there. Start with your height and just give it a try.

[Maureen]

Yep. Send an email to Alison at [email protected]. She can give you all of the info you need in order to submit your pics early.

[Maureen]

Jana Reed wrote:

Where do we send our exit photos? I leave the country for Spring Break early tomorrow am and won’t have access to internet… I’d like to submit them before I leave.

Hi there, I’m checking with Nicole because officially it doesn’t open to drop your measurements and photos into the website until tomorrow. Do you have anyone who can log in for you and submit everything? Just looking for options for you if submitting through the website is the only way. Please be patient while I wait for an answer.

[Maureen]

Amy wrote:

Thanks Maureen, I tried the vitamin again and am not having any issues with the capsules! I actually am loving the way it makes me feel.
Thank you,
Amy

That’s great!!!

[Maureen]

Katie Bailey wrote:

Can I eat both meal 4 option 1 and 2? I typically have option 1 as my second meal and I’d like to have option 2 as meal 4? I recall reading we could eat any of the option throughout the day, is this correct?

That is correct. Post workout meal is the only exception. (Since the fat content is super low if any)

[Maureen]

You’re welcome. Hang in there

[Maureen]

cindywynn1 wrote:

I posted on FB community pg.. but better off here….. My life is really getting into the way of my workouts & clean eating habits!!!
My father passed away Christmas day and we had to move mom into assisted living. It’s a beautiful place but she’s hallucinating and fighting with me and my sister to get her OUT OF HERE!!!! (Forgot to mention Dementia too)
I squeeze in heavy lifting workouts maybe 2 – 3 times a week but…. my food is my biggest problem. (I’m doing the current challenge!) Its just the food.. ugh!! Food gives me comfort. I need appetite control & portion control. I get jealous of those folks that are taking the magic shot. I know that’s not for me though. I still wear a size 8 jeans… although they are definitely SNUG! I’d love to lose 15 pounds!!! Sister eats very low carb… tells me to limit carbs.
Maybe I should incorporate Fiber Supplements throughout the day.
Any advice for me?

Why you are going through sounds super painful and difficult. 😞 I can’t even imagine how tough it must be. I’m glad to hear you are using the gym as a stress reliever. I really want you to be easy with yourself right now. The more you push during this time, the more your mind is probably going to push back. My advice would be to find an outlet for these tough feelings you have right now. Therapist, meditation, journaling or all of the above. It all needs a place to go and sometimes we need to just sit with where we are and move though whatever emotions are coming up. You will start to regulate as far as food goes, don’t be so hard on yourself. But allow yourself to process everything going on. Once you begin to do that, you won’t need the food in that way. Control what you can and do all of the things that help you feel good about you. We are here for you. 🩷

[Maureen]

Lisa Ray wrote:

Thank you for your quick response, so would you suggest I continue with the work outs in phase 1 for 4 weeks then phase to again for 2 weeks

I would stick with phase 2 for a bit more if you feel good. Then give your body a break and pull the calories up again, build more muscle and recover etc.

[Maureen]

Lisa Ray wrote:

So I know we are only in one week of phase 2, but I am already thinking about what’s next after the challenge. What is recommended as far as workouts etc.? I have been seeing results and don’t want to take the wrong next steps.
Thank you

If you are seeing great results keep going. Why stop what’s working for you? If you feel good, keep going for a bit longer. At a certain point you will want to slowly come out of a deficit but I think it’s ok to stay there a bit longer if you are feeling good

[Maureen]

All of the info I I saw said consult a pharmacist. Some vitamins it’s safe to do so but some said it should only be done if the capsule is not time-release, extended-release, or enteric-coated. I would consult a trusted pharmacist so they can look at the bottle etc.

[Maureen]

Chris McDonough wrote:

Thank you

I have worked out for years!

I guess aging has not been the kindest to me physically

This fatigue is very new; if it persists I will reach out to my Dr

I will cut back the sets and see if that helps thank you for the advice

You’re welcome. Maybe you just need to give yourself more time to build up your this level if it’s a bit above what you have been doing

[Maureen]

Chris McDonough wrote:

If I need to reduce the amount of days I train; would it work for me to do 2 days together ?

I have really been struggling with fatigue

I was considering doing two workouts in a day and only have 3 workout days !!

Any advice on this?

Hi there
I wouldn’t do two workouts in one day, your fatigue will prob increase. If you aren’t used to training this high volume, why don’t you try decreasing the sets for some exercises. Try 2 sets instead of the prescribed and see how you feel.

[Maureen]

No cook more plain and add it to your serving size of the recipe. It’s just adding two extra ounces of protein to your meal. So make the recipe as is. Cook up some extra turkey and then when you eat that meal you just dish out two extra ounces and put it with your meatballs

[Maureen]

I’m not sure. I sent your question to Nicole so she can address this with you. Thanks

[Maureen]

Got it. Thank you. I’ll let the team know.

[Maureen]

Corie Mora wrote:

Video does does seem to be working

If you are referring to day one. Cable rear delt, it just took me to the exercise. What message are you getting?

[Maureen]

chicken.tuna wrote:

Are the calories and macros correct on the meal plans for weeks 5-9. They seem incorrect and high. I am in 5’4 and under .

Are you questioning a certain meal? Or just in general? Thanks

[Maureen]

Total carbs. I know all of that can be hard to figure out how to use it.

[Maureen]

Michelle Hernandez wrote:

Can you tell me if Meal 2 Option 1 of phase 2 women’s meal plan 3 is supposed to be 1 fat or just like it reads (1/2 fat)? TIA

5ml of olive oil is the serving for 1/2 fat. I will double check with Nicole to make sure. Thanks

[Maureen]

Daniell Boggs wrote:

Thank you for the clarification. It’s an odd combination. What is everyone doing? Making a protein shake is the only thing coming to mind.

That would be the easiest.

[Maureen]

Can you find any orzo? Compare macros….looks like 1/2 cup of cooked orzo is about 40g carbs and 8g protein. According to a logging app. You can compare regular to whole wheat and see how they differ

[Maureen]

A D wrote:

Can anyone help with motivation? Videos, articles, anecdotes, etc.? Anything is appreciated. Thank you.

Where exactly are you struggling? Watching listening to all of the things in the world won’t help if you don’t know where the struggle is for you. Try and get a clear “why” on why you want to strength train, eat healthy etc. It’s got to mean something to you…like really mean something. It’s never easy. So many ups and downs with training and nutrition. We constantly have to right the ship. even those that you think have it all figured out. Talk soon 🙂

[Maureen]

Normannl wrote:

I see that this syrup is now 10 Calories per serving instead of the 5 calories per serving that it used to be. Can we still use this sparingly to top our French Toast even though it now has additional calories? It looks like they dropped the sodium from 55 mg to 50 mg and increased the calories from 5 to 10 Please advise Thank you Lisa Normann Serving size 2 tbsp

I think that’s ok. It’s hard to not go overboard with Syrup…atleast for me. Just use it sparingly.

[Author]

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