[Maureen]

Kendell Ferrara wrote:

Hi! What time should you eat for first meal? Are the meals supposed to be spaced out for a certain amount of time, 2-3 hours? What time should you eat the last meal?

I would eat maybe 30-45min upon waking. 3-4 hours….There really isn’t a “wrong” way.

[Maureen]

MICHELLLE SPINA wrote:

I certainly understand the confusion though – if it’s just about height, why bother listing weight in the descriptions of the Levels? Are there circumstances where you WOULD take weight into account to choose your level?

It’s just if you don’t fit neatly into one of the meal plan requirements. then you should go by height. Some people fit into a meal plan perfectly.

[Maureen]

theydlauff wrote:

Where do I find the videos for the dumb bell movements for the at home workout for 40 day challenge. The e book is great!!!!!

Just click on the exercise in the ebook and it will load. There is a little lag right now, but it does load up to the corresponding video.

[Maureen]

acynth1216 wrote:

Hello!

I know the challenge starts on Monday, but just wondering if we are allowed to start a day or two early to prevent falling behind?

I have finals week coming up (anesthesia school) and unfortunately I anticipate missing at least several of the days on top of the rest days due to the amount of material we are being tested over.

Thank you!

You can start early if you want. Your end date will be the same as the rest of the group. do what you need to do in order to make it work for you.

[Maureen]

Robin Winter wrote:

Hi 🙂

I am a fitness instructor at our local gym. I teach a strength training class, a core class, as well as a cardio class. Right now I teach 3 or 4 times a week for an hour, sometimes more. The programs are all really well designed (Mossa programming) but they won’t be “your” workouts. I will do my best to do as many of the program workouts as possible, but between my 2 jobs and getting enough sleep I’m a little anxious for my sanity lol. I’m a huge believer that what a person puts in their mouth will ultimately have the biggest change…so my question (maybe should have been posed in the “nutrition” section) is… Due to my class schedule, my workouts will be off, so should I alter my meal plans of high/low days at all? Will I still see the intended results/body composition changes if I follow the meal plan and less of the workout plan?

I’m happy to provide more information if you need it. I do look forward to the challenge and the meal prep being laid out for me!

Thank you,
RW

Hi there,
I would judge what you do each day in regards to classes compared to whats on Nicole’s schedule and what you do in order to figure out the high and low days. Don’t stress. Just do the best you can to match it up on the days that you feel match what’s on the schedule. Good luck

[Maureen]

Stephanie wrote:

Just curious, about how much fat is in a single serving of fatty protein? I’ve wondered about that in other challenges.

Its around 10-15g of fat. Not all of the choices will be exactly the same.

[Maureen]

Tisha wrote:

Just want to confirm total calories for women’s meal plan 1 on high day is 1848? My past challenges have not been that high, so just want to verify before I start enjoying all the food 😉

I haven’t heard any different from Nicole or any changes to that as of now.

[Maureen]

Maki wrote:

What would be agood substitute for a meal with cabbage rolls?

Hi there,
It depends on what meal plan you are following. If you look before the words “cabbage roll recipe” you will see the designators FP, V, SC. That lets you know what food groups you need to sub in if you don’t want that recipe.

[Maureen]

erinsaeger wrote:

I’m up at it early as well…..I eat half my breakfast (meal 1) before my workout, then immediately have the meal 5 (smoothie), then later in the morning will have the 2nd half of meal 1 with my coffee. Weird, but this totally works for me and my early schedule. Hope this helps.

that would have been my suggestion to a “t”.
Great advice!

[Maureen]

Stacy T wrote:

I mostly struggle with meal prep. I am quite busy being self employed. But most difficult thing is, I struggle with anxiety, a busy brain and distracted very easily. Please send me all your tried and true meal prep ideas! Thanks!

I’ve always found it helpful to prep on sundays and wednsesdays. Make a bunch of proteins you are want to use and have the other ingredients washed/cut and ready to go. That way you can just throw it together. Potatoes are good ahead of time. Rice is good for a couple of days.

[Maureen]

sylvia.pelletier wrote:

So Bison is def a FP but is the protein on Meal 4/ Option 1 (High) going to be a FP or LP? I think that’s what we’re trying to clarify

Hi there,
It should read FP. Thanks.

[Maureen]

tamera.henson wrote:

I see that pasta, potatoes, meat are all weighed cooked. Obviously lettuce would be something weighed raw. What about other vegetables? Kale, broccoli, zucchini, etc. Are those weighed raw or cooked?

Thanks!

I would measure them raw. The big key is that you are consistent across the board with vegetables etc on how you weigh them.

[Maureen]

Cathleen wrote:

Hi,
What days do you do cardio? I didn’t see it listed weekly calendar.

Thanks,
Cathleen

HI there,
If you look on page 48 there is suggested cardio schedule. You can use those suggestions or make your own schedule.

[Maureen]

Becky Martin wrote:

The cardio is not listed on the daily calendar

Hi there,
If you look on page 48 you can see the “suggested” cardio schedule. That should help.

[Maureen]

breawn.felix wrote:

Hi There,
In reading page 57 where it says, “These higher-calorie days are strategically placed around your lower body and one of your arm-focused workouts every week.” I see the Low/High calorie days do not change from week to week but the Lower vs Upper body work outs do change week to week. Meaning on Week 2, 4, 6 the higher calorie days fall on lower body days which is opposite of what page 57 says.

Thank you!
Breawn Felix

Hi there,
The high days are going to fall “around” the glute and arm days. Does that help?
Thanks.

[Maureen]

sylvia.pelletier wrote:

Is bison considered a LP or a FP? I noticed it was labeled as a lean protein in the meal plans but listed as a fatty protein on the exchange list. Thanks!

Hi there,
Its a FP Please let me know what meal plan you are following and we will make that change. Thank you!

[Maureen]

Jane wrote:

Looking for advice from anyone that’s better in the kitchen than me 🙂

For the overnight oats recipe – any harm in just mixing all the ingredients together and putting in the fridge? In a prior challenge, there was an overnight oats recipe with similar ingredients (not the same though) and I could mix it all together and just refrigerate it for 3-4 days.

Thanks!

I would just follow the recipe as written. I am not a great cook either lol so I would follow it to the letter.

[Maureen]

Amanda Hiett wrote:

Hi! My friend is doing the challenge with me and had a stomach sleeve surgery about 10 years ago and can’t eat the volume of food like others. We want to ensure she is fueled properly for workouts. How do you recommend she implement the meal plan? Thanks in advance!!!

Hi there,
I would take the recipes and decrease them for what is appropriate for your friend. I can’t specifically give you advice because I’m not knowledgeable in this area and your particular case.

[Maureen]

Tera wrote:

I’ll give shadow boxing a try! Thanks for the idea

Sorry I didn’t have more ideas 🙁

[Maureen]

Tera wrote:

Hi, I have a broken toe. Do you have any ideas for exercises to increase my heart rate during workouts while limiting foot movement? I can do a kettlebell swing without pain. I am doing home upper body workouts with DBs, pull-up bar and a TRX currently because wearing shoes cause pain.

Hmmmmm KB stuff could be good to get the heart rate up. Shadow boxing lol. It’s tough because you use your feet for everything. Just your gym have an arm bike. That would be great for that.

[Maureen]

Ursula wrote:

Hi !!!
I know the challenge is almost over , and wanted to ask about the lower metcon,
This is how I understand it to be :
Round 1 10 reps of each exercise
Round 2 8 reps of each
Round 3 6 reps of each
Round 4 4 reps of each
Round 5 2 reps of each
Which took me approximately 25 minutes

Or was it to be this way :
10,8,6,4,2 x 5 rounds
Thank you 😊

First way. Each round had different reps 🙂

[Maureen]

Angie Walshe wrote:

Phase 2 has been great for me want to continue after the 60 days but would like to add back the PB2 powder, what should I take away? Are u considering it a fat, a carb? I want to be in the same calories and everything I am in right now. Thanks
Can’t wait for buns and guns

I would consider the PB2 negligible…it’s not going to make a huge impact. Just add it back in. You will be fine.

[Maureen]

Exactly! 3 total sets. You rest 2 min after completing each set of the giant set.

[Maureen]

hpboyer wrote:

Maureen,
Thanks for your response. I have put so much time and thought into this and I think you are right when you say I’m feeling this way because of the shift from carbs to fats. It is a huge adjustment for me and my body. I was eating 1800 calories and 200g of carbs before this challenge began. Now I’m at 125g carbs. The big difference though is yes, I’ve always had more carbs in my meal plans. Until a few years ago, I had been a long-distance runner since I graduated college (about 20 years). During this time, I only dabbled with strength training and over the last few years, running and strength training have flip-flopped. This is the first time I have been on a meal plan like this where the shift of carbs to fats took place. Maybe it is just too much of an adjustment for my body and my lifestyle (I am always active). I will definitely still finish it out the best I can. I appreciate your feedback and advice. Thanks for your time.

You are so welcome. It’s just another thing you learned about your body and how you feel. Information you can use going forward. If you need anything else, please don’t hesitate to ask.

[Maureen]

hpboyer wrote:

I’ve seen a few posts on here about feeling tired and sluggish during phase 2. Has anyone found any tips to help besides drinking more water and trying to get more sleep? I have participated in a number of Nicole’s challenges and while I know they each have different focuses, none of the second and third phases of the challenges, especially the Summer Shred last year, has left me as lethargic and tired as this one is/has. I have headaches almost daily & I struggle to get through the workouts. I am eating everything I am supposed to and have had good results. I am eating Meal Plan 2 bc I am 5’6 and currently weigh 130. I changed my cardio workouts so I am just doing the cardio for the allotted time (for example – instead of the doing the actual Hiit or interval workouts, I am just doing steady state cardio for the 30 or 40 minutes). I can only average about 6-7 hours of sleep a night because of my jobs (I am a teacher and personal trainer on the side). I take several vitamins including Nicole’s multi-vitamin. I am really struggling with energy levels so any tips and help would be greatly appreciated. Being a trainer, I know a lot about personal fitness and have never felt like this before so just seeking others opinions.
Thanks in advance,
Heather

Hi Heather,
Do you know if the plan you are on now was less calories than what you were eating before and maintaining. It could be that it’s low for you. It could also be the shift from carbs to fats. Some of us don’t feel the same without that shot of carbs each day and don’t do as well with the higher fats. Besides the water, being in a deficit Other than what I stated above, I’m not sure why else you would feel that way. I personally feel more sluggish when the carbs are lower but fats are higher…but that’s just me. Not sure if my insights give you something to think about or not. Sorry I couldn’t be of more help.

[Author]

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