Maureen
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Due to back issues, I cannot do the dynamic “jump back to plank and jump back to squat” portion of burpees. Should I just squat, step back to plank, do a push up, step in to squat and stand for my burpees (this doesn’t get my heart rate very high because I have to do it at a measured pace) or should I sub in something that will get my heartrate up like ball slams?
Can you put hands on a bench step back one foot at a time, step back to the start and stand up. Or do the same thing on the floor. Take the whole dynamic portion out?
My resting heart rate is between 50 and 56 bpm. When I do cardio it goes up to 137. Is that a good target? I always thought that you took your weight and subtracted 25. I don’t know where I heard that I heard it somewhere LOL. Please advise thank you.
On page 48 you can see some heart rate ranges.
» HIIT CARDIO 120-190 beats per minute
» INTERVAL CARDIO 140-150 beats per minuteI am so sore on day 3. Not used to lifting this much. Should I reduce weights so I can get all reps in? Or keep weights heavy and less rep?
I would stretch alot, Warm up really good. Once you get moving you can usually push harder than you thought going into it. Just ease in and see how you do.
Hello, Nicole! What can I do instead of this exercise that doesn’t involve step-ups? I don’t have anything stable like chairs or benches at home. I have several kettle bells and a pair of very light dumbbells. Thank you in advance!
What about a reverse lunge with a knee drive?
The recipe calls for the one 1/2 banana but that particular meal plan calls for another 1/2 fruit serving. You can throw it in the smoothie as well or just eat it outside of it.
I weigh my fruits, etc. Could you please tell me how many grams are in 1/2 banana & a medium banana.
Im not sure of the weight. Your are a veteran Glenda. I trust your judgement of a small v a medium. 🙂
Be patient. YOu are in day 3. I don’t think that’s enough time to adjust if this isn’t something you are used to. Give it time.
I submitted my photos back on May 21st and I notice that it actually says ‘After Photo’. Do I have to resubmit my pictures?
You can email [email protected] to make sure they have your submission.
Did anyone else have issues trying to upload their photos ? I have not been able to upload mine, its says the link is not working ?
If you are having trouble email [email protected] for issues with the challenge itself.
Hi!
This is my first challenge and doing my beat to follow the guidelines.
I usually track my meals using Macrostax. To help me tracks which meals I’ve eaten today I entered them all.
The calories and macros are not aligning with what the Ebook shows. Should I be concerned?
My app said I went over by 100 cals.
Thanks for your help!
Loving the program so far btw!Don’t be concerned. THe meals won’t be exact but they are pretty darn close. Keep up the good work. YOu made it through day one!
Hello everyone from IL!!! This is my first fitness challenge ever and i am excited and scared all at the same time!!! I have lots of questions, sorry. How late can I eat? What happens if I cant get to cardio that day due to work, can i do it another day?
If you are someone that has trouble sleeping if you eat too close to bedtime I would leave a bit of a window. if not, eat how you would like. I like to eat soon after waking and 3-4 hours throughout the day after that. Try and make things work for your schedule. If you have to put it on another day, then do what you need to do.
Yes it does. I am usually out of breathe and sweating when i am done.
Go for it!! 🙂
Any recommended mofifactions for the giant set on Day 4? The split jump lunge does not always agree with my knees 🙁
You can just do those exercises without the plyo. Just do them normal.
I have some previous injuries from several acl tears and rotator cuff reconstruction…. what workout adjustments would you suggest??
Do what you can. No judgement here. You know yourself and your limitations better than we do.
Hi,
What are the target heart rates for interval cardio and HIIT Cardio? I didn’t see it in the ebook. If it’s there my apologies I missed it.
Thanks!
Hi,
On the bottom of page 48
» HIIT CARDIO 120-190 beats per minute
» INTERVAL CARDIO 140-150 beats per minuteIs there a substitute for a close grip push up? I can’t even do them on my knees. Not sure if I’m really that weak or I’m doing them wrong.
You can start by doing them on the wall, then move to a bench and then to a floor on your knees. Easy does it!!
I ride horses competitively and train 1-2 times a week depending on the week. Would that be considered cardio for the day?
Does that get your heart rate up? I don’t ride so I don’t know.
My scale died.. it was a digital one.. what scale do you recommend to be using? Is there a certain digital one that is better?
I’m not partial to a brand. Just head on amazon and find one with good reviews.
I’m new to the challenge and still learning to navigate through the website. Can you please point me to where can I see the recipes for the plan? I tried clicking on the booklet and I go nowhere.
Thank you!
Hi there,
Did you download the pdf? There are 117 pages in this booklet. The recipes start on page 114I was hoping to eat meal 2 as a pre-workout meal around 4:30 before I leave work and then work out when I arrive home and after workout eat my dinner (meal 5) and perhaps just drink the shake at the same time…??? thoughts?
Might be alot in one sitting…..I think the thought process behind eating the post workout meal is because it’s just protein and carbs. when you have fat too, it slows digestion. Post workout you just want to shuttle those carbs and protein in quickly.
It says (3/4 fat) 24 g almond butter. This doesnt seem right considering that one portion of fat is 16 grams of almond butter.
So is it (3/4 fat ) 12 grams of almond butter or is it 24 grams of almond butter for ( 1.5 fat ) ?
Hope this makes sense
Did you get the email that went out with corrections to the ebook? This was one of them. It should be 1 1/2 You are correct.
I have a question about egg whites. Does anyone have a creative way to not get egg whites to stick? Is it okay to use Pam to keep them from sticking? Also, I just want to make sure I have this right. I did the math with what my egg white container was telling me. It said 1 egg white = 3 T = 46g of egg whites 46*3= 138g of egg whites. I measured it on my food scale and by eyeballing it looked to be 1/2- 3/4 cup. It just looked like a lot more than I thought I’d get. Did I get my numbers right?
I use Pam. Just look on the back of the carton. It gives you the measurements for the egg whites. 3T sounds right to me.
My family is big on one pot meals(protein and veggies/starchy carbs cooked together) because we are on the go a lot right now. Is it ok to meal prep that way for this challenge, or should each thing be prepped separate?
Sounds like some of these meals you can make it work that way. Do what you can 🙂
