Maureen
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Does this means I can run for 30mins instead of HIIT? If so, great!!
I have a small home gym with no cardio equipment and the cardio workouts with no equipment are limitedAbsolutely!
I think this is ok but if I’m behind on workouts (stomach issues UGH) can I combine two days of workouts? Trying to get back on track.
Would I leave leg day alone and combine the next two days followed by cardio for example?
I think that’s a good idea to keep the legs separate. As for combining 2 days, Can you do a make up on one of your days off? It might be alot to combine days. I’m not saying you can’t. If you can do it on a day off, I would do it that way, but I would always leave one day that you completely have off.
Hi there,
I am trying my hardest to fo this move but just not strong enough yet and I physically can’t do it. Lunges either. What can/should I do in place? I don’t want to skip it all together but my knees can’t handle this and I had my hip replaced and just can’t. Ty!Have you tried just making the range of motion smaller for both of these? They don’t have to be full all out at all. Meet yourself exactly where you are. If your lunge is not as deep and you are holding on to something for support, then start there! Same thing with the pistol. You can do progressions from bodyweight squat to then doing bulgarian squats to progressing to a single leg step down from a box or some height. All that is you start with both feet on a box and then you slowly lower yourself down to another height (smaller box) with one leg. Maintaining good posture and keeping that tension on the quad of the leg that is on the box. That’s the leg that’s doing the work. There’s bunches of articles out there to help with progressions…thats just some ideas for you. Hope that helps.
I know the eBook says don’t “overdue” OCs but what does that mean?! I use cooking spray almost every time I cook something; I use relish in the egg salad on top of mustard but have cut them in half to make 1xOC, use tabasco a lot; use sour cream on one of my meals so I would say I am using at least 5-7 OCs per day..just trying to make sure I don’t overdue it as I can see where the sodium especially can add up. Any advice is appreciated.
I think sometimes we can just go overboard with pouring sauces and such on our foods. Especially, when they are sugar free we use them as being free but sometimes when we have too much of them they can upset our digestion and make us bloated for example. I found that the more I used sauces, the more it changes the taste of foods for me and I don’t taste food for what it is, I taste the sauce more than the food itself. Hope that gives you some insight. It’s different for everyone. There’s not a one size fits all answer here.
Are sugar-free, zero calories sodas something we should avoid? I noticed the drink list didn’t list it.
You can have them. Just know that artificial sweeteners can cause some bloat. Make sure you are getting in your water and have them here and there and hopefully you won’t have that issue.
Hi. Are the refried beans just regular refried beans? Not fat free? Thank you.
Regular refried beans. Hope that helps.
Greetings,
I teach at my gym 2 days a week. Wed & Fri. The class is LesMills Tone. It breaks down into 30m HITT + 30m strength/tone w/ light-ish weights with some heart rate spikes thrown in. Should I consider this my 2X HiTT and add the regularly scheduled Strength from the challenge on top of those days plus another 30m Hitt somewhere during the week? Does it matter what days the cardio are on? Can we do more then 3X cardio a week?I think you could possibly count the class as your HIIT and I would judge whether to add more strength depending on what you do when you teach based on what you teach. It’s hard to answer. I wouldn’t do anymore cardio than what’s laid out. The next phase will ramp up more and the calories will decrease and you don’t want to work the body more than you should in this first phase.
Hi.
There was a question on the fb page regarding drop sets
4 x 10/10 drop sets to me meanns
Set 1: 10 reps x 20lbs followed by 10 reps at 15 lbs and repeat 4 times 20 reps x 4 sets is 80.On fb page, they are getting reps of 160.
Where am I wrong ? Am I not reading it correctly ? I would think 160 reps would be 4 x 10/10/10/10Thanks for the clarification
HI there,
Are they counting the warm up sets in that as well? to get to that 160?? I’m not sure.
I see that as two drops as well within each set. 4 sets with 2 drops within each set. I see that as being 80 reps as well for the working sets.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
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.
Thank you Maureen 💜
You’re welcome! Good luck on the challenge 🙂
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.
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!
SarahHI 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!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?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,
CathleenStart 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.
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?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.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.
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.
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.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.
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.
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!
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 gI 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.
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.
