Maureen
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Hi
I just watched the Facebook live video on the challenge. In regards to cardio would it be too much to do 3×30 minutes sessions plus aim for 7500 to 10,000 steps per day (including rest days) ?Thank you!
RebeccaI don’t necessarily think so. I think depending on what you chose for your cardio your steps might get up there anyway. It’s a good focus to keep those steps up
I’m not a fan of ricotta cheese and it usually upsets my stomach. Can I sub it for cottage cheese instead ? I know it will change the macros but the consistency will it work ?
It’s too hard to work on subs when it comes to a recipe. I would just take the exchanges for that meal and make soemthing that works better for you
Came here to say the same thing. The link in the ebook doesn’t work, neither does the one you just shared. I gave up and just googled it lol
Attached is the page everyone who isn’t a member (I assume) gets routed to.can you email [email protected]. Maybe they can help you with the technical stuff….It’s working on my end, so I’m not sure why it won’t work for you.
How long will the yogurt chicken mixture last in the fridge?
Thx!A cooked mixture is prob good 3-4 days. I usually stick to 3 days and then I can’t do it lol
I agree those calories are pretty low for you. I would start with meal plan 1 since it’s more calories than you have been eating. It’s not double but if you were under eating even meal plan 1 is a bump up for you. I do agree you probably should be in meal plan 2 but that’s a big jump for you.
There isn’t a fat in the post workout meal. It’s designed that way. You can spray some Pam and cook up the eggs….handboil some and save some yolks for fat in another day if you don’t want to waste
I would work within your limits. Your ROM that is comfortable for you. Do a longer warm up and make sure you target the areas that need more attention for your body. You could just do a goblet squat instead of a BB front squat and see how that feels.
Same thing is happening for me. Link from the ebook and below also using a new device so cookies shouldn’t be the issue
I clicked the link and it was all good. Try logging out and logging back in.
The cardio workouts look great but I’m not familiar with some of the moves for the dumbbells + Mat and I don’t see links to videos.
Plank with dumbbells drag?
Fast feet with dumbbell catch?Can you let us know exactly where you are looking? Follow along workout? The do it yourself? What day etc
This isn’t working on any of the workouts. It’s like it’s not a hyperlink like the actual exercises are.
Hi there
I just clicked it and it sent me to the warmup video. Can you tell me the steps you are doing? ThanksLooking through this program, i am missing the warm up circuit.
Click on the part of the workout that says warm up. It will link you to it
Great question! I’ve put on weight too but not getting in my cardio. What is the macro breakdown on resting vs non resting days?
Look at the bottom of the page for whichever plan you are on. It’s broken Down there.
This might seem silly, but how do I find the photos that I entered for the start of the challenge.? I can’t remember where what part of my house I took them and what bikini I had on. I know that’s crazy, but I can’t remember.
You can email [email protected] they might be able to help. If you take them on your phone try looking back around that time. Maybe you kept them.
Dumbbell neutral grip/press Tricep extension combo
Since my shoulders are much more stronger than my triceps, is it ok to pump out 12 shoulders with one weight (no rest) then pump out 12 tricep with lighter weight?
I feel like the weight is so light for shoulders otherwise.[/quote
I would just perform it as is. When you perform the first part triceps are involved and help that action and then you hit them again in the extension. Just focus on the squeeze and keeping a nice controlled tempo. You might find you can start to do more than you think.You can put your hands on an elevated surface. When you go down for the push up your head goes forward but as you push back up to are making sure you are finishing overhead like you would on the ground. Your butt is still piked up.
So for the 2 reps you take a normal 45 second rest in between? 10 seconds is before you start next 2 reps?
No. Think of it like you are trying to get 10 reps total for this set. You try and go heavier but you can’t do all 10 at once so you break it up into smaller pieces resting 10-15 seconds between the pieces. Until you get the full 10. Then you rest for the full time of 45 seconds per say
I’m confused on these. So I did a set. Rested 45 seconds. Did a set. Rested 10 seconds. Then a set and rested 45. Then repeated a set and rested 10 then one more set like that?
Plus 2 warm up sets at beginning ?Cluster reps mean if you have to do say 10 reps in a set. You break up that set. 2 reps. Rest 10-15 sec then another 4 rest again another 2 rest again so that type of break up until you achieve the desired reps for that set. Does that make sense
Does it matter if we start with right hand first or left? Should we alternate? UP UP down down – all starting with right; then repeat with the left?
I would do all one side first. It flows better for you
Thanks Maureen – I was doing it wrong but made it wayyy harder. Appreciate the info.
You’re welcome
I am doing the challenge but tried the monthly workouts for something different. Day 1 Push at the end had Seated arnold press – ladder reps. 4 sets of 15 but it says 1-2-3 up to 5, then back down 1 rep. Does that mean for example – set 1 would be 1 rep at 5 pounds, 2 reps at 8 pounds, 3 reps at 10 pounds, 4 reps at 15 pounds, 5 reps at 20 pounds then back down = 1 set? then the next set you do the same but stop at 4? Was confused so thanks for clarifying.
Hi there. I would have to see the workout. But a ladder for example would be. From this challenge. 6 sets ladder starting at 5 reps.
So first set would be 5 2nd 6 and so on until you hit 10. It progressively gets harder. Look on page 17 in the ebook. It talks about ladderJamie
I could always eat more. Not overly full. I’m just very busy running 2 businesses so sometimes I just run out of time and I hate eating late. My stomach hurts if I eat before bed. Is this a building phase or cutting? I should probably look at that…
In this challenge you are doing more carb cycling. The calories are staying roughly the same but the carbs are lower on rest days than they are on training days. I would look at things like how are my clothes fitting, how’s my energy and take that as the guide. Sometimes the weight will go up but we still feel comfortable in our skin so to speak.
I have been following the meal plan with only minor hiccups (not eating all the food) and only missed the extra workout last week otherwise I have been upping my weight every week on all lifts. But I keep gaining weight. I started at 172 and now I’m 177. I know we shouldn’t look at the scale but this is crazy. I can’t have that much muscle growth? I am taking creatine so maybe some of it water weight but how long does that last before that starts to deplete. It’s making me unmotivated please help…
Hi there is may temporary resting water hence the weight gain but it should level off. Are you hungry or feel super full all of the time? How do you feel? Obviously the food is good for your strength progress which is good for buns and guns growth. My suggestion would be if you feel super full all of the time, you might belong in the meal plan lower. You shouldn’t feel uncomfortably full. The fullness should level off as well especially if you aren’t used to eating that much. Hope some of those suggestions help. Hang in there.
If I wanted to switch out a serving of lean protein for a fat protein, do I just eliminate the fat from the rest of the meal? I’m just trying to find some more options other than chicken breast and extra lean ground turkey. I know there is a lot more lean protein options, most of which I’m not a fan (seafood), but i really like lean ground beef and lean ground turkey. There are not any fat protein options except for on cardio days.
It’s not going to necessarily be an even exchange if you take a fat out as well. I would work with the macros for that meal if you really want it to fit. To make sure it works. If that’s too hard for you then I would stick to the meal plan the best you can with this challenge.
I don’t see shrimp on the exchange list for lean protein. Is shrimp a substitute for chicken or salmon? If so, how much? 4oz?
Thank you for your helpHi there
If you don’t see a food on the exchange list, I would choose something else. You can email [email protected] and maybe she can add it to the next challenge. Thanks
