Maureen
Forum Replies Created
-
Posts
-
What do you recommend when I don’t finish a workout? I have a set amount of time each morning I work, so, for instance, Monday I got all but the last 2 exercises in, and today I got all but the last super set in ( it was core).
Do what you can with the time you have. You might find the more you continue to train the faster it might go in some days.
I guess I am not understanding. Is it too tough or too easy for you? For this Challenge, your RPE should be between 5-7 – meaning it should feel
“somewhat hard” to “hard.” You should be able to hold a conversation, but
you’ll be slightly out of breath.Please and thank you can someone tell me what the training zone for the cardio days should be in. I am 63 yr old woman and I am wondering do we stay in Zone 2 for the fat burning my zone says I should be anywhere from 110 = 126 for 70 to 80 % of my target heart rate but if I folllow the treadmill workout it puts me into zone 3 and 4 mostly please and thank you can someone give me some suggestions on what I should do to best burn fat I am 5ft tall and weigh 115 bs Thank you 🙏
Hi there, I just answered this in another thread. Here you go
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
Is this 1 meal plan for all of the 6 weeks? So we are not to eat any veggies for 6 weeks? Or can we add a salad? After 1 week on this plan now, my body is craving it!!!😍
I’m not sure what you mean? There are vegetables in multiple meals on the challenge. IT’s in 5 different meals.
Today’s cardio workout was a random 30 minute program on my Bowflex Spin Bike. My question is around intensity. While I FEEL like this workout was Moderate-high intensity that had hills and valleys, but it was definitely moderate to high intensity. I see the heart rate chart on the app and it definitely LOOKS like high intensity. 51% of the time was in my “red zone – Zone 5” and 32% in zone 4. My Zone 5 heart rate (according to my Garmin watch) has anything over 148bpm as zone 5; zone 4 is 133-148 bpm. I guess I have 2 questions. 1). By looking at these numbers, would you consider this workout “high intensity”? And my 2nd question is… How are workout intensity / Zones identified? I’m sure it’s all about age, weight, athletic condition, etc. Maybe I should look into updating my Zone settings? Thank you for your time.
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
The casserole lists unsweetened almond milk and onions, but it’s nowhere in the directions where to add those. I’ve read it ten times thinking I’m missing it. Am I missing it?? LOL!!
Re download the ebook. The corrections are there in the recipe. 🙂
I had a great lunch of 3 slices turkey bacon (3/5LP), 8 grams chipotle mayo (1/2F), 40 grams tomato (1/2V), 60 grams lettuce (1/2 V), and 2 slices sprouted grains bread (SC).
Used exchange list with M3Op2.Sounds amazing!!!
I did not expect this answer! That makes me feel better, because that’s what I did yesterday. I’m back following the meal plan exact how Nicole put it together. I really enjoy all the meals, and I don’t need substitutes.
Thank you!Gotta do what works for you.
I know the post meal times. Is there a recommended Meal to eat before our workout? I don’t always have a set time to workout so just trying to gauge the best times to eat each specific meal.
I would try and get something in your system 1-2 hours before. before. That way it’s just not sitting in your belly. Depends on how filling the meal is.
If I skip the fat in two of the meals, can I add that fat to the third meal? Basically, I am asking if I can save up my fat so that I can have 3 tbsps. of pb in one meal vs 1 tbsp per meal.
Hi. I don’t see in issue in doing that.
Hi,
What would be a good alternate for Bulgarian split squats? I am considering reverse lunges. Would this work?
I had a meniscectomy a little over a year ago and my knee just can’t handle the awkward position Bulgarian split squats puts you in. I do not have the stability I did before my injury/surgery.
Thanks,
JessicaYou can do that for a stationary lunge you could also elevate the rear foot slightly as well.
Hi! I’m type 1 diabetic and although I will consult with my endocrinologist, should I be concerned with spilling ketones because of the amount of protein intake!
Ps loving this program so far
I would discuss this with your doctor. He/she knows your specific issues, numbers etc….so they can give you a very specific answer for you.
Been racking my brain to think of some kind of cardio I can do with an injuried knee. A week or so I should be able to do a bike, but for now ?
Thank you,
MarloWhat about rowing or swimming? Not sure what you have access to.
In the Gym workout, workout 4 Friday, no video is shown in the Lying Leg Raise exercise.
Thank you for letting us know. I have told the team
I work out at home but recently joined a small minimal equipment gym and like they have the Olympic bars and cable machines, leg press that I don’t have at home. They only have one hip circle and it’s the strongest thing I’ve ever used. I could not use for hip circle squats because it made my knees cave. How important is it to use the hip circle? I may take my medium band with me next time. Can I get away without the band??[/quote
Take your medium band with you. You can always get some rubber bands from amazon or a place like that and it will serve the same purpose. They usually come in a pack of 4. Do what you can with what you have.
Hey there! I was wondering if there is a way to modify the treadmill workouts for use without a treadmill?
I don’t see why not. Use an eliptical or whatever you have and you can just up the intensity in different ways to meet the timing of how long it specifies on the treadmill workout
Can you provide an alternative for the romanian deadlift? I had a spinal fusion surgery and I am not supposed to do deadlifts.
What about a hip thrust or even a basic bridge.
I watched the video but just wanted to confirm if tofu is to be measured after it’s cooked. It seems like a lot. Thank you!!
I would measure after you cook it.
Can you please provide a few alternatives; ie. Goblet squat w/ dumbbells. My neck can not take the bar pressure. Thank you!
Sure thing! Goblet is a great option for you.
For this challenge the food plan stays the same for both phase 1 & phase 2? I am just making sure I am not missing something or reading it incorrectly. The food plan looks delicious!! Thank you for All you do.
The difference is on weight training days you eat the post workout meal and the rest day meal (meal 5). Post workout is protein and carb and rest day is protein and fat. This will make the rest day and train day macros different. Does that make sense?
Hello,
The chicken and potato casserole calls for 1/2 c chopped onion and 1/4 c unsweetened almond milk but doesn’t state when to incorporate them into the recipe.Thanks! Darci
Thank you. Waiting for a response.
Hi,
Could you please provide an alternate exercise for the hip circle squats?I am unable to do deep squats due to arthritis in my knee.
Can you do partial squats? You don’t have to go deep. Just meet yourself where you are right now.
Hello!
The macros on page 59 are wrong for the Rest Days/Daily Goals. Protein and fat should be higher. Thanks!Thank you. Noted and emailed the team.
Just curious about a couple of things. I had heard of Udo’s oil and its benefits. Do the trainers of this program take this daily? I feel like the health benefits would be very beneficial and realize u should check with your doc first. Thought it was a little different to be added with the yogurt and berries meal for phase 2 instead of some other acceptable (F) but am sure there is a reason I am unaware of.
I was also curious about the box of raisins with the post workout shake in phase 2. I don’t think I have had a box since I was a kid lol so just curious of the choice selected for the challenge with the post workout as it was a banana in phase 1.
Not questioning the choices or challenge, just trying to understand and keep learning. Love to keep up on health and fitness knowledge as I creep up in age so thank you in advance for any information!
Hi there. I don’t currently take the oil.
Raisins are high on the glycemic load which means its impact on blood sugar levels is high. Which would be ok post workout to help replenish your glucose levels. If you have blood sugar issues as always speak with your docSo I just recently ordered three new containers of the Vanilla Protein powder through Amazon. Previously my vanilla powder was always uniform. I’ve opened two of the three containers to find that the powder is the same color as usual, but now has little darker colored specs throughout it. Has the formula changed some or should I be concerned that something is wrong with these? Thanks!
I would email [email protected]. They can give you the details of the supplements. Thanks
