[Maureen]

krp12102 wrote:

Hello-
I have two issues I’m dealing with. My right elbow and left knee.
For my knee I hurt two Tuesdays ago during a bootcamp (twisted somehow) I can do bike (it actually feels better when I do) but I’m worried about adding weight for squats, etc (it keeps slipping on me and hurts up my quads- icing it now)
My elbow (and sometimes arm and wrist)has been chronically hurting and basically hurts with with heavy weight curls.

Question: I think I’m going to just do what I can with light to no weight and try to concentrate on the muscle. For those exercises that cause pain I will modify or sub out. Since the weights will be less should I do anything else?

HI there,
I’m sorry you have some aches and pains right now. First off, if you think you have an injury I would get that checked out asap. I would not add anything else even if your weights are less. You don’t need to overload an area with more exercises etc if it is already under some sort of strain. I would definitely, get it checked out and listen to your body in the meantime. I hope you heal up quickly!

[Maureen]

Jill Larson wrote:

I feel measurement challenged! I get that if you measure in the same place and pull the tape the same you should be able to see changes. Any tips for better measuring? Or, does that about cover it? And, typically, what measurements go up and which ones go down? I realize we’re in a build phase so measurements could be going up now and then go down as we shred? Just curious really. 🙂

It really depends on the person. It’s hard to tell. In a shred we see things go down in most areas. I personally would wait until you are all done with the challenge. Just work hard and pay attention to how you feel and the other changes that you feel that are positive with doing this. ;). You are doing great!

[Maureen]

Amy Brogna wrote:

Hi!
I was sick with Covid, unfortunately for about a week. I was able to start working out again yesterday and was able to stick to the nutrition plan while sick.

My question: when everyone else switches to phase 2, should I also, or should I do one more week of Phase 1 since I missed a week?

Thanks!

Hi there,
I think that’s ok to stick to another week of phase 1 if you would like to do that. Take your time easing back in. Your body will need the calories to heal for sure.

[Maureen]

krispote wrote:

Hey guys, can I switch this to a barbell squat? Does that change the muscle focus at all??

A DB squat makes your stance a bit narrower than a barbell so it can challenge your quads a bit more. It challenges your grip and your upper back muscles in order to keep a more upright torso. So it does challenge your body in a different way.

[Maureen]

Kathy Wong wrote:

I’m just curious why dark meat (chicken thighs, legs) are not on the exchange list?
I did the summer shred and they were not there either. I’m just curious if there is something wrong with eating dark meat? Does it hinder the training process at all? It’s more of just wanting to understand than a major desire to eat it.

Thanks,
Kathy

No reason. It can be considered under fatty protein for future challenges 🙂

[Maureen]

Jennifer Mix wrote:

Hi,

I am wondering if I can substitute fruit for a vegetable. I am doing meal plan 1 (under 5,4, under 130) and I only get .75 fruit a day. I do change up my meal plan from what is stated because I don’t like everything on it and because I am a huge snacker during the day.

I am finding that at the end of every day I am short one serving of a vegetable and that is because I just don’t want to eat it. I know this sounds absurd, but I will add a red pepper(which I love) and hummus as my last meal and Even though I am very hungry and want to eat, I won’t eat it because I don’t want it lol. But I would 100% eat an apple or strawberries, etc.

Thanks

If you are looking to stick exactly to the challenge,I would say no. You are subbing one group for another group which technically isn’t an even exchange…for this challenge. That’s the straight forward answer. BTW..it’s not absurd. Fruit usually just tastes better.

[Maureen]

Brooke wrote:

I use BCAAs during/after my workouts. Can I still take Train before?

Yep Train is designed as a pre workout. Take it before you strength train.

[Maureen]

Valerie-Anne Wilson wrote:

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 limited

Absolutely!

[Maureen]

Brooke wrote:

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.

[Maureen]

Kelly Spanganberg wrote:

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.

[Maureen]

Jenny Spears wrote:

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.

[Maureen]

Susanna wrote:

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.

[Maureen]

Carrie McCarthy wrote:

Hi. Are the refried beans just regular refried beans? Not fat free? Thank you.

Regular refried beans. Hope that helps.

[Maureen]

Jennifer Kluska wrote:

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.

[Maureen]

Rebecca Bargeloh wrote:

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 10/10/10/10

Thanks 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.

[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.

[Author]

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