Maureen
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I believe I pinched a nerve in my neck at some point during Monday’s workout. I woke up Tuesday with a sore/stiff neck and upper back and by Tuesday night it was so bad I could not turn my neck or move without being in pain. I took Tuesday off a recovery day but I’m still in pain today (Wednesday).
Should I take a 2nd day of rest today and catch up this weekend, when hopefully my neck is better? Any tips or suggestions to release the tension? Thanks!
I would listen to what your body tells you to do and not sweat it. I would also see if you have a trusted chiro in the area. Mine does amazing work on things that need immediate attention.
Thank you! If we wanted to replace a meal with a shake, what would we use from the exchange list to fill the PC portion of the meal?
I’m not sure. When you use the Vegan plan, I would stick to the exchanges for each meal and the list thats provided. If it doesnt really make for a good Shake meal….Then I would do the best you can with the meals that are provided.
Is it ok to sub Karbolyn (or similar powdered carb supplement) in place of the fruit sometimes? For example, added to the post workout shake? As long as the carbs are similar? For example, Meal plan 1 – Low day calls for 22 carbs post workout and 1/2 scoop of Karbolyn is 25g of carbs…so they are fairly close…
If it’s just carbs for carbs I am sure that would be ok. I am a firm believer in food over supps when you can. SO I would suggest sticking with the meal plan if you can.
HI there, I forwarded that page to Nicole to have her take a look at It. Thanks for your patience.
The best thing you can do when you are sore is to move your body. That might mean you go for a walk. Do some light stretching etc. It will feel worse if you aren’t active in some way. I have had times like that as well. Where it legit hurt. I did cardio to help push that soreness out.
Is it imperative that you finish all the food? Some are so big I am forcing myself to eat it. Is it like… 4 oz or less type thing, or should I eat exactly 4 oz?
If this seems to be more food for you…remember when you eat healthy food you get more of it. It will be more filling as well. I would do the best you can. It’s only day 3. You tend to feel like this in the beginning of changing things up…but you get hungry quick 🙂
Hello My name is Serena and I live in Chesapeake VA
10 mins from VA Bch is there anyone else living near by for a support buddy????Hi there! I am sure you will get some responses in here. We are happy to have you here!
If gyms have dry sauna or steam room (during a non covid time) would they be good options for recovery? This is a future question.
LOVING the program!!!
Julie
I think they are great to unwind in for sure. I always loved a good steam after a workout. Just make sure you hydrate after spending time in the the sauna 🙂
Welcome! We are happy you are with us in this challenge :). We are here to help.
Good luck!If my gym does not have the exercise balls can I use a bench for the glute workout
Sounds good to me!
Hey, Last night when I went through the lower body workout I found I am having difficulty with the lunges. Specifically the curtsy lunge, I am guessing the additional covid weight I acquired is putting a lot of strain on my right knee. Any modifications I can do or alternate workout to target that muscles being worked?
Are you doing these weighted or just body weight?
My treadmill only goes to 12%. Any suggestions on how to modify this workout when it says to do 15-13% incline? Should I increase my speed and just stay at 12%?
I wouldn’t worry about it. I am sure 12% is high as it is. If you think you can handle faster, go for it.
A stair, a box, anything raised. You are not stepping on it, just something to aim for.
Great suggestion!
Are they weighted through first couple sets or just light weight !
I would use light weight and work your way into the working sets.
Exactly! That’s where we build our knowledge of food and look things up in a trusted source just so you know and build your knowledge even more. MFP has lots of mistakes. We can use it but we can’t RELY on it.
I messed up a little bit…. I ate low day meal 1, then realized its a high day.
Should I try to make up for that? Or just carry on with the rest of the meals as stated for today?Nope. Just carry on with the correct day for tomorrow. No biggie.
Hi! I’m new to all of this. On the meal plan for each meal you are given an option 1 and option 2 can you mix and match options in one day? Say for meal 1 you choose option 1 but for meal 2 you choose option 2, is that okay?
Thanks:)Sure is!!!
Hi just noticing that 100g of veggies are not included in this option, but is in all other MP. Is it just missing?
Thank you and enjoying the food plan!If you are comparing to other meals plans higher than you, there must be a reason it’s not there. Might change the macros.
I think she means under the different meal plans the exchange for the muffins differs. One says FR, one says FR & 1/2LP. I was just noticing that as well. Seems like one of the exchanges would be a SC since they are made from oatmeal.
Can you tell me exactly what page and meals you are comparing so that I can send Nicole exactly to where you are questioning? Thanks.
Rice cakes with tuna and avocado
Hello, I posted a picture of some rice cakes with tuna and avocado that I made. Someone had asked what meal plan this was from. This was from the high day meal plan, meal number two, option two. I did add some condiments. I added sour cream and Tajin. I mixed in some of the Tajin with the sour cream and tuna and then also sprinkle some on top. I love TaJin it adds a little lime and chili flavor.Sounds amazing!
Are we allowed to chew sugar free gum?
Yep. Again…too much might make you a little gassy lol
Does anyone know if we can have diet soda?
Yes you can. I would not have too much…the artificial sweeteners can make you feel a little gassy lol
I want to exchange the (3/4 sc)30g of oat bran to cream of wheat. On the exchange it has 33g for a serving of cream of wheat. Do i use 33g or use 3/4 cup?
You would use 3/4 of that exchange. 3/4 of 40 (which is the full serving of oat bran) would be 30g. So 3/4 of 33 would be roughly 25g. Does that make sense?
This doesn’t seem correct and wasn’t updated on the new version sent out. Option 1 has
1 1/4 carb and options 2 has 1/2 carb ?Most likely its how it worked out with that meal, cottage cheese has carbs etc.
Do the best you can. If it’s new to you…it’s the 2nd day. Allow yourself time to get used to it all.