[Maureen]

Jessica wrote:

Could we alternate the 2 at home workouts. Like week 1 do the 1st at home, week 2 do the dumbbell only, week 3 at home, etc.

I don’t see a problem with that.

[Maureen]

7sapida wrote:

For Phase 1 home exercise. Is there another option for band assisted pull ups.

CHeck out the DB’s only workouts as well. THere is a workout for everyone’s needs.

[Maureen]

Alicia Reed wrote:

If you do them together first thing in the morning should you eat breakfast before or after?

I would eat breakfast before for sure. You need those calories for the lift.

[Maureen]

7sapida wrote:

What’s the difference between a dumbbell goblet squat and Goblet squat

A goblet squat is usually done with a KB….DB you are holding one end and the other is facing the floor, weight is distributed roughly the same as a KB

[Maureen]

moniho2 wrote:

Can we switch meals, for example can I swap out meal 1 and 2. I want to have meal 2 with the shake as my first meal of the day. Thanks!

You can eat any meal you would like. They are roughly the same calories. The only exception is the post workout meal is to be eaten post strenght.

[Maureen]

Ronna wrote:

Just a quick thank you for creating the ebook for this challenge! In the past, I have had to download each individual section and it was not nearly as convenient as one download.

Gratefully, Ronna

Glad it works well for you!

[Maureen]

merryesposito wrote:

I am a little confused – my question is how can you mix the meal options?
I’m on women’s meal plan 3. So besides the post workout meal can you fluctuate between meal option 1 and 2 ? For instance if I choose option 1 for that day do I have to stick to option 1 throughout the day or can I do a few option 1 and a few option 2? Because the macros seem so different from option 1 to option 2. Or does it all balance out at the end of the day? I hope this makes sense lol

All of the meals are ROUGHLY the same macros. You could eat one meal option the whole day if you wanted. YOu can mix and match. The only one is the post workout. Eat that post strength.

[Maureen]

hromadkastacey wrote:

I have a question on the english muffin for meal plan 2. Do we eat the whole muffin or just half? The english muffin is not on the exchange list that I can see so I wasn’t sure. And does it matter what type? Like regular, whole wheat, ezekial, or other types like low carb? Thanks!

I would just go with a regular english muffin. I would assume 1 muffin.

[Maureen]

Randalyn wrote:

I have a question also. It seems that when actually calculating out macros the numbers vary quite a bit between the meal options. Should I try to adjust to make them match my desired goals or just do the exchange and trust that it is close enough?

Hi there,
the meals wont be exact but they are super close, I wouldn’t mess witht the meals to get the numbers right. Just eat the meals /exchanges as written.

[Maureen]

jennbley79 wrote:

I just purchased some Glutamine to take in the powdered form. I also have Nicole’s BCAA that I usually take directly after the workout ( sometimes during). When is the best time to drink the Glutamine? Would it better to take it before bed instead of after working out since I already take BCAA.

Thanks so much for your help!

HI there,I would put it in your post workout shake or just have it post workout.

[Maureen]

ndesperado314 wrote:

I click the link for the db sumo squats and it does not allow me to see the video. It takes me to the membership page.

I do not understand the difference between a sumo squat and a sumo deadlift.

ndesperado314 wrote:

I click the link for the db sumo squats and it does not allow me to see the video. It takes me to the membership page.

I do not understand the difference between a sumo squat and a sumo deadlift.

Hi there,
If you are not a member, the videos on that page wont be available to you. You saw the sumo deadlift video in the challenge I assume. Here is the most basic difference between the squat and deadlift that I can offer.
A simple way to think about the difference between the two is – are you sitting down or bowing?

The Squat focuses on knee bend and dropping your butt toward the ground to work your legs (aka sitting down) while the Deadilft focuses more on hinging at the hips to load the glutes and posterior chain (aka bowing).

The Deadlift is generally considered to be a more posterior chain focused movement (aka it is focused on working your backside), and, while the Squat will still work your backside, the move generally involves more quad.

[Maureen]

Amber Hodor wrote:

Should your foot stance be shoulder width or narrow when doing DB squats? In the video demo, it sort of looks like Nicole’s stance is narrow but it is hard to tell.

Hi there, I would say about hip width/shoulder width apart. She might look more narrow so that her legs allow the weights to just hang straight down.

[Maureen]

mhopey wrote:

Thanks for the video. For future reference what is “PDFS of the workouts” ?

I believe it means “portable document format”…those are the ones that you can print out…if you look below all of those documents there are always clickable links for each workout.

[Maureen]

jonigladbach wrote:

Well I aggravated my knee and can’t do any cardio or any lunges or squats… probably for about a week! Do I need to cut down on my protein, fats and carbs since I can’t do cardio or HIIT? Thanks

Hi there,
I am so sorry that your knee is bothering you. I would just leave the macros the same. Work really hard in the areas you can work, and take care of the rest.

[Maureen]

heatherez38 wrote:

My forearms got really tired holding the dumbbells for this leg day. My legs are missing out because my forearms can’t handle more weight. Any suggestions on how to combat this?

You could try using straps once you start to feel the toll the lack of grip strength is taking on your forearms. That might help.

[Maureen]

bella1santos wrote:

I just checked the website to prepare for next week phase 2 and Teresalordy is correct. The Cardio for spin bike HIIT and Interval are the same just different tittles. I tried to upload a side by side image but I was unable to. Can someone please look into it?

Yes, they are the same. It was addressed in another thread. It’s was supposed to just be in the HIIT section I believe. Nothing was left out, just a duplicate

[Maureen]

Wendy wrote:

Hi, when doing the glutei circles are you suppose to be switching directions?
Thank you,
Wendy

I always go up in the back first…to get my glute going right away. I don’t think it’s necessary…but I am sure if you did, it would burn just the same lol.

[Maureen]

teresalordy wrote:

Hi Please help I think I’m going mad as the HITT and Interval Spin look the the same. Where are the changes. I’ve copied the HITT put it along side the You Spin me right round and there is no difference or have I missed something?

Hi there,
It should be just in the HIIT section. Thanks for the catch 🙂

[Maureen]

Glenda Chapman wrote:

Please explain the 4 sets with 2,4,6,8 reps. Is this rep sequence done 4 time? So sorry if this is a “stoopid” question.😳😂

Not a stupid question at all… Set 1: 2 reps, set 2: 4 reps….and so on. Good luck Glenda!

[Maureen]

diana.britton1985 wrote:

Hi Guys,

Can somebody please advise what to do as I am about to do my workout but not sure which one would be the best. Thank you! 😊🙏

Hi there,
Just do today’s workout…you can make the other one up. Don’t stress. You’ve got this!

[Maureen]

diana.britton1985 wrote:

Hi there,

I have been doing all the training and diet but today I felt extremely tired and my muscles are very sore. Does anybody feel the same way?
When does the muscle soreness usually does away?

Also I find all home cardio and workouts very challenging at the moment. Sometimes I cannot do all the exercises. Does anybody else have the same? Thanks

Hi there! Carb cycling can be very challenging. Allow yourself time to get used to the new plan. If you aren’t used to doing that many exercises, it too can be challenging. Just do the best you can and allow yourself time to adjust. You’ve got this. DO THE BEST YOU CAN. I know you can do this.

[Maureen]

jessicamartin168 wrote:

These are my first weight training workouts after a yummy tuck, I’m 5mons out and have drs clearance (just listen to your body). I am listening to my body, using lighter weights, and Like yesterday I had to stop before finishing. I know it’s a process, but I was wondering if anyone has had experience building the core up after a TT and if there were certain exercises that would help or wise advise!?! Thank you! Loving these workouts and excited to see my strength build!!

Hi there,
I haven’t gone through that, however, I think when your doctor says listen to your body for when something doesn’t feel right. Push yourself but safely. If you at all aren’t sure…ask your Doctor for some more specific guidelines. Always play it safe.

[Maureen]

katie.schmitt23 wrote:

Hi!
Your videos for Tuesday legs include a lot of machines. Could you offer suggestions/videos for at home alternatives!

HI there,
Did you look further down to see 2 at home workout plans as well. You can ask if you don’t know what something is…..and we can help with that.

[Maureen]

jennyttempleton wrote:

Could you provide me with suggestions on what kind of bands are the best for the workouts we’re doing in the challenge?

I would look for the ones that have handles and a variety of resistances. So many brands. Give Amazon a look.

[Maureen]

kathydraperfitness wrote:

Phase 1 day 2. Is the super set a single leg dumb bell stuff legged deadlift?? I am assuming because it says each leg?

If you are following the gym plan the superset is:
DB sumo squat
DB stiff legged dead lift (because it says each leg…looks like it’s single leg)

[Author]

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