[Maureen]

lab1017 wrote:

RT Shoulder issue – what is best to sub – instead of dips .

Lisa

Kickbacks?

[Maureen]

Cathleen wrote:

Hi,
I noticed when I as doing hip circle squats my knees are going inward. That can’t be right or good. Am I doing them right?

Thanks,
Cathleen

Hi there, fight against that hip circle. Actively pull your upper thighs apart as you squat…

[Maureen]

tmerlie613 wrote:

What about for the fat listed as 1 egg yolk. Is that literally, just the yolk, or the whole egg?

It’s 5 egg whites and 1 whole egg= 6 whites, one yolk It’s written that way so you can see there is a fat in there and make the exchange if necessary. Thanks for asking to clarify.

[Maureen]

Angelica Obregon wrote:

On leg days. When it asks for barbell work would it be okay to use Smith machine for all exercises?
Planet fitness has the damn barbell I think Max of 60lbs

HI there,
Do what you can with what you have my friend 🙂 . Let’s kick some butt!

[Maureen]

lcarice28 wrote:

Which feta should we be buying as far as fat content goes?

I would just go with your regular feta that you find. Nothing fancy or reduced fat.

[Maureen]

JAnna wrote:

Ok thank you! I still happy that I ate a post overall as it one of the most important meals.

Great job!!!

[Maureen]

JAnna wrote:

I usually drink my shake with dried fruit but today I switch it up with the egg whites and white rice. My husband looks at me and said “why are you eating a slow protein after training “. So I’m just curious if it’s a slower digesting protein or fast?
Thanks

Hi there,
Egg whites are considered to be medium digesting 3-3.5 hours…..where whey would be 2-2.5 hours of digestion. Not a make it or break it thing…but if you want to be specific and get it in there faster…use a whey 🙂

[Maureen]

Nadiya wrote:

Is there supposed to be fat in the meal 1 option? It says all meals besides work out should have 6g of fat, but this one is just oats and egg whites. Does the fat all add up to the correct total with other meals used throughout the day?

I think generally speaking you will end up with the correct macros give or take 5g with the other meals you will end up selecting.

[Maureen]

Cathleen wrote:

Hi,
About how many grams is 6 spears of asparagus. Asparagus comes in many sizes and right now the asparagus at my grocery store is pretty sad looking and the petite size. So I’m wondering how many grams 6 normal size spears would be. 6 petite spears is hardly anything. 🙂

Thanks,
Cathleen

HI there,
maybe 150g…..Or just some medium sized spears 🙂

[Maureen]

Veronica wrote:

At home training phase 2 Day 2
the first superset calls for squat 4 sets 10 reps
with dumbbell goblet squat 4 sets 10 reps
Is this first squat barbell squat?

I would call it as a barbell squat as well.

[Maureen]

Amy Lang wrote:

Hey the over 5’6 meal plan for phase 2 and 3 the meal 3 ground beef meal doesn’t change at all but calories say they do. Can you confirm if there was a mistake?

It is not a mistake. If the meal totals are within 5g of the goal it is fine. , Nicole left it the same.

[Maureen]

Here is the explanation for the Tabata. There are 8 exercises,
You will do exercise#1 for 20 seconds followed by 10 sec rest.
Now do exercise #2 for 20 followed by 10 sec rest
Keep moving down the list until you get to the last one.
Rest for one minute
(that is one round) . You will do a total of 4 rounds of this.
I hope that clears it up.

[Maureen]

narby67 wrote:

Hi, on the salmon hash the recipe call for skinless salmon but on phase 2 meal 4 option 1 just said the ounces of salmon and I would like to know if is ok to leave the skin in my portions or should I leave the skin out?

Thanks

HI, Just slide the skin off when you go to eat it and you can portion it with skin off.
I won’t eat the skin 🙁

[Maureen]

JAnna wrote:

I was just curious about our interval cardio. Is it better to stay at our hr in between 140-150? Because I know my fat burn zone hr is around 130.
Thanks!

Hi there,
Nicole’s recommendations for intervals is : Interval Cardio 140-150 bpm
You are right on the money

[Maureen]

Miri Hunter wrote:

Hi – wondering what brand of fat burner is recommended. Thank you!

HI there,
There are so many brands out that we don’t tend to promote any of them. Take a look at the guidelines and check out your supplement store and see what their thoughts are on this. Good luck

[Maureen]

Rose wrote:

Dear Nicole and team,

I definitely have have some fat to burn off, but as I was doing my HIIT cardio this evening I was wondering if I could potentially be burning away my muscles versus fat. Could you please shed a lit? Thanks in advance, Rose

Short in duration but High Intensity is ideal for trying to maintain that muscle. You won’t burn off muscle unless you are in a steep deficit and your body has nothing else to pull it’s energy from. I wouldn’t worry so much about that……Overtraining and things of that nature would be more of a concern for this issue.

[Maureen]

JAnna wrote:

During my squats this morning I was able to get up to 45lbs on each side for 4 reps. I was pretty happy with it! I did notice I was feeling my lower back alittle on the last two reps. Should I be wearing a belt for that? Thanks

HI there,
Nice work!
You don’t have to wear a belt. Could you have someone check your form? Make sure your abs are stabilized as well. When doing lifts that are heavier than what you are used to…ie PR, a belt can be helpful.

[Maureen]

rkane001 wrote:

I noticed on the list of supplements that you recommend a probiotic is not on the list why is that?

HI there,
I believe that Nicole tries to keep the supplements as basic as possible. Not to say that Probiotics are not important because I believe they are for most individuals.

[Maureen]

narby67 wrote:

Hi, I will be away for the week, I will bring my food frozen with me but I was wondering if I could swap the carbs on meal 4 with rice or sweet potato or other thing because by experience I know potato doesn’t do well frozen.
I’m following women’s meal plan 1
And the meal 4 I’m taking with me is option 1 (4oz salmon and 3oz red potato)
Thanks in advance

HI there,
I would either choose another option that does freeze well or play with MFP in order to make sure the macros are correct with the swap you are trying to make. Way to think ahead!

[Maureen]

tiffiny.yip wrote:

So I’m loving the weights and cardio workouts but am missing doing longer runs as I’m an avid runner. Do you think it’ll be a bad idea to add in a long run on a rest day? Thoughts.

HI there,
I would take advantage of the rest days. They are there for a reason. It’s a short challenge, i would hold off if you can.

[Maureen]

RoKinkade72 wrote:

Hi!
This is for meal 3 women’s plan 3 –

I made it like a salad.
The nutritional yeast says 20g but that would be a large portion of the container. 1 serving on the bottle is 5g – that is about where I stopped pouring this stuff on lol
Please confirm what is correct and how to prepare it. Trying out some vegan meals to change it up.
Thanks!

You could always stir fry it up as well. 😛

[Maureen]

Rose wrote:

Dear Nicole and team,

I believe I have pulled a muscle on my Monday workout. I thought it was just soreness from the workout, but I woke up a few times last night in excruciating pain on my left tricep, elbow and forearm areas. I took 3 Aleve this morning and the pain has subsided a little.
I tried a chin-up shortly after, and was able to do it. So not completely sure about my injury.
I have scheduled a doctor’s appointment, but unfortunately that is not until July. Can you believe it?
My question to you is: how do I work around my injured arm? I really want to win this challenge!
Thank you in advance.
Rose

Hi Rose,
I am sorry that you have an injury. I think it’s good that you have a doctor’s appointment. That way you can move forward one way or another. Working around injury is just recognizing “pain”…if something hurts, don’t do it. You will recover faster if you just listen to your body. Good luck

[Maureen]

annmk1979 wrote:

Does it make a difference if I take my rest days on sat and sun? My schedule is weird this week.. and I won’t be able to train on Saturday and I don’t want to miss a day if I don’t have to. Thanks, Ann

HI there,
I would make the schedule work for you. If you can keep the workouts in order the best you can, that would be your best bet. HOpe that helps.

[Maureen]

Karen Drake wrote:

I can’t do a close grip push up due to a injured shoulder that is recovering. What should I do instead?

Hi Karen,
Choose another tricep exercise….we already talked on Insta 🙂

[Maureen]

Jill Nail wrote:

I have talked my husband into following this plan with me, thank goodness because prepping a separate meal plan for him plus this would make me a full-time cook. Ugh! I think the blueberry bread for him should be 2 servings???? Something is definitely missing because the macros for the bread and 40 grams of almond butter do not add up. Does he get yogurt and butter also or 2 breads?

Hi there,
Not sure what plan your husband would be following. I am sure his macros would be different than your own.

[Author]

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