[Maureen]

Janat wrote:

Do you think this will freeze well?

I think It would do well. If there is rice added to a meal, I wouldn’t freeze rice just for future reference lol

[Maureen]

AlyciaJ wrote:

Day 1 (monday) seated Arnold press in the at-home/dumbbell workouts: Sets says 3, reps says 12 and then 4×10/10 drop sets. I am sorry if this has already been addressed, but can someone clarify exactly what we need to do with this?

It looks like the ebook has been adjusted to read 3 sets 12 reps. Please disregard the drop set part.

[Maureen]

Linsey V wrote:

Thank you Maureen 💜

You’re welcome! Good luck on the challenge 🙂

[Maureen]

J. Huerta wrote:

Clarification on home workout day 1…what is
2×15(warmup)
4×8 ?
6 sets …Is it first 2 sets are 15 reps and last 4 sets are only 8 reps.

Yes 6 sets total. You read it right.

[Maureen]

Sarah wrote:

Hi Nicole and team,

What is your opinion on cardio and perimenopause/menopause? I’ve heard that women in these stages should limit cardio to reduce stress on their systems (excessive cortisol). Thoughts?

Thank you!
Sarah

HI there,
I really think it’s individual…since our bodies our so different. I have read more about HIIT being good but the long slow steady state of hours upon hours of cardio is not good. LIFT HEAVY. THat’s great for this stage in life. You’ve got this!

[Maureen]

Lydia Ashley-Soler wrote:

There is no video linked to the Band Lateral Side Step. Just want to make sure I’m doing it right, because I have seen variations.

Is the band to be located at thighs or at ankles. Thanks in advance!

Hi there,
I just clicked on the exercise and the link worked for me. Are the rest of your links working?

[Maureen]

Cathleen wrote:

Hi,

I’m confused on the dumbbell squat 6 sets: 2×15 (I get that) but how do you do the drop set? 4 sets of 10 each set dropping the weight each time? so that’s a total of 40 reps for the drop set? (I think Nicole said a total of 20 reps in yesterday’s q&a so I’m confused).

Thanks,
Cathleen

Start with 2 sets for a warm up and then 1 set of 10 then drop the weight and do another set of 10. That’s one set. You will do 3 more for a total of 4 drop sets. Including your warm up that will be 6 sets total.

[Maureen]

Kelly Spanganberg wrote:

Hi there
I’m looking for alternatives to any/all lunges and bulgarian split squat. I just can’t do them with my bad knees. Might build up to it but right now can’t do it.

Thank you!

Hi there,
How about a step up or a leg press?

[Maureen]

Gina wrote:

I’m looking ahead to tomorrows, at home, full equipment, workout. When I click on the video for “Band lateral side steps” it tells me I need to be a member, even though I’m logged in to my account. Any suggestions>

thank you!!

Hello everyone,
I just clicked on the link just now and it loaded up.

[Maureen]

Jennifer Dziubala wrote:

I know on the challenge taking burn is used in the second half of the challenge and in the first half you can take train for the workouts.
When should we take the multivitamin??

Everyday :). Starting now. Have fun.

[Maureen]

Susanna wrote:

Hi,

I noticed that you have indicated to allow for a max of two FR servings per training day. When you mix the vegan and regular meals, I guess you kind of have to watch your servings. What would be a good substitution for fruit if you don’t want to go over the two servings?

This morning I had the vegan breakfast for meal one (PB toast with banana), then I did my workout and had the post-workout meal (greek yoghurt+fruit). Now I was attempting meal #2 using the avo breakfast sandwich as I believe it was indicated that you can eat the same meals over and over again as the macros are similar, but the grapes would put me over two servings of fruit for the day.

Do you have any advice? Suggestions? Breakfast is generally my favourite meal so I was hoping to cover it for 2 meals each day, haha.

Thank you.

I would pick another option that doesn’t include fruit and just use the exchange list to make it look good to you! Be creative if you are liking what’s been laid out for you.

[Maureen]

Rowen Brand wrote:

ok the NW community is all new to me and this is my first day of the 60daychallenge, got my first workout in and that was good but the nutrition is…… so I have a couple questions as I need the nutrition piece to be super flexible.

I have been counting macros for years so really familiar do I have to follow the exact foods to see results or can I just make sure I hit my macros? while making sure I get my post-workout meal in within the 45 minute window? I did a lot of food prep over christmas and would like to be able to use my food prep that I have already done.

As mentioned been following macros for years and have been in a cut, my height and weight (5’4″, 168lbs) don’t fit any of the meal plans in the challenge but basing it on height I picked meal plan 2. If I follow the meal plan 2 macros I go up 100 calories from my current cut… Am I going to gain?

Thanks,
From a NW newbie 🙂

Hi there,
If you want to be successful I would follow the exchanges that are laid out for the meals that were created for you. I think the 45 min post workout window is a great habit as well. Our suggestion is always to go by your height. You aren’t in this phase for too long before the macros then cut again. If the macros for meal 1 are too low compared to what you are currently doing then I wouldn’t go there. This first phase is supposed to be a bit more food before you jump into that cut. I hope that helps.

[Maureen]

Linda Yeo wrote:

I work til 5:30 pm everyday. I do my workout right after and eat my dinner right after. That would be about 7pm. Does that make a difference?

I don’t think so. Sounds ok to me. I think in the end, you have to make it work for your schedule. The guidelines are suggestions but sometimes it’s tough to make it all work like that. Do the best you can.

[Maureen]

Jessica wrote:

I have parosmia from covid. The enchange list makes it possible for me to do the challenge since there is a long list of food that I cannot eat because it tastes like rotten flesh. My question: What can I sub for the fruit? I absolutely cannot eat any fruit without vomiting.

I’m sorry you are going through that…sounds horrible. Choose a starchy carb in place. That should be fine.

[Maureen]

meganbolyard wrote:

Is it really 339g of cottage cheese with 200g of pineapple? Fantastic meal but that’s a lot of cottage cheese!

Sounds about right according to the exchange list. Eat up!

[Maureen]

jsnead2315 wrote:

Hi there,
Following the MEAL 3
OPTION 1
• (LP) Mighty Spark – All-Natural Premium Cuts of Chicken Fajita Seasoned, 4 oz
• (SC) Mahatma – Brown Rice, 95 grams
• (F) Blue Diamond – Cocoa Almonds, 15 nuts
• (V) Steamed broccoli, 100 g

I added my MFP screenshot but the exchange list says that 100g of rice is about 25 carbs HOWEVER when looking at two popular brands of rice both brown and white 45g= 36. If I’m supposed to have 100g cooked rice using the brands that are popular I’d be eating OVER 72g. of carbs. SOOOO my question is what am I doing wrong?

My first question is when you are logging it, are you logging it in as “cooked”? That will make a huge difference.

[Maureen]

Linsey V wrote:

What do you all recommend for someone who is nursing? Enough calories built in already or should I add something extra? If I need to add extra food, what should I do?

Thank you so much for your time.

I think that’s tough for me to answer for you. I would bounce that off of your doctor. This is a “building” phase so there will be more calories but I would ask for your doctor’s insight. That might be helpful.

[Maureen]

Michele Berryman wrote:

I am menopausal & have been doing IF (eating window from 11:00 a.m.-7:00 p.m.). Can I continue this plan or would it be better to eat breakfast earlier? Can I combine 2 meals around 4:00 p.m. to get in the macros each day or do I need to separate all 5 meals out as listed? Thanks so much!

You can try that if that works for you and see how you do. In the end, the important thing is making sure you are fueling your body adequately no matter how you do it.

[Maureen]

carrie.ridenour wrote:

I’m insulin resistant so should I take my daily 150 carbs and reduce that to maybe 75 carbs and then increase my fat and protein to still give me the same amount of calories per day? I’m on metformin and trying to make sure I don’t gain a lot of fat this time. I’m not following keto but it’s recommended that I do by my doctor. Trying to find a solution.

Hi there,
Is there a way you can show your doctor the plan and you can work together with him/her? That is what I would recommend. It’s not something I feel comfortable advising.

[Maureen]

Patti Bukstel wrote:

Hi; just wondering if there are meal plans, grocery list and recipes that refer to all U.S. system of measurements? I will have to do A LOT of conversions with half the measurements in metric and half in English/US. Just trying to be efficient. Thank you!!!

We don’t have any other systems of measurements for the plans, grocery. How it is listed is how it was done.

[Maureen]

Rhonda Banfield wrote:

The recipe says 6 portions.
Is that correct?

Just double checking on this for you. Hang tight.

[Maureen]

Karli Turner wrote:

Hello Hello, Newbie over here and totally excited. I’m female but 6’1″ and 300 lbs. Do I stick with female plan 3 or try out a men’s plan?
I have an active lifestyle (move trees for a living) and lift heavy weights. Lots of stress the past few years has put a lot of weight around my mid section. Thanks for all you do!
Karli

I think that’s a good idea. Go for it! Go for your height 🙂

[Maureen]

Jenny Spears wrote:

There is an incline DB press but I don’t have an incline bench. I assume an exercise ball or chair can work? Any alternative is appreciated.

You can use an exercise ball. Instead of bridging all the way up let your butt be against the ball closer to the floor. Your head won’t be completely down on the ball like it would with a regular flat press. hope that helps.

[Maureen]

Christine wrote:

What is used for “granulated sweetener” I’m sure it’s not white sugar. I don’t care for the taste of Stevia and the like in baked goods so I usually omit it but 3/4c is a lot to omit. Is there an alternative?

A splenda-type sweetener would be one you could use as well.

[Maureen]

tiger5k wrote:

Is butter Extract the same as butter? 😬

Found it. It would be found in the same section as vanilla extract. It replicates the taste of butter without the calories.

[Author]

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