Maureen
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If there are 3 sets, is it better to do the same weight for all 3 sets, or to start at one weight (for example 25lbs),then increase the weight for each set (30 for set #2, then 35 for set #3)
From page 16
So if you are one of those who is always reaching for the 12-15 pound dumbbells on
a certain exercises, do yourself a favor: Step out of your comfort zone and reach for
the 20 pounders. You might not be able to reach the listed number of reps, but at
least you’ll be challenging yourself and overloading the muscle.
You can always drop the weight back down if it proves to be too heavy.So it looks like you need to pick up the heavier weights. Sometimes after the first set you can feel you can go heavier because you reached the rep range with ease.
I’ve been doing the womens meal plan 2, I’ve been eating the bagel and egg whites. I want to try the cauliflower oats. Can we take both options from meal 1 to eat in one day?
Yes, If you wanted to eat an option more than once you can do that as well. Or you can eat for meal 1 the first option and for meal 2 the second option from meal 1. Mix and match.
Gotcha! Thank you so much!
You’re welcome! Good luck
For the vegan meals plans protein is referred to as “P”. For the regurlar its LP and FP. If you are going to eat from both meal plans, the only caveat is that you have to exchange from it’s own exchange list. If you eat vegan you must use the vegan meal plan exchange list and vice versa. They aren’t meant to be mixed and matched any other way. So the “P” is correct.
I am part of the VIP. The email says there is a call tonight but I think it is tomorrow from what Nicole said? Which is correct?
I believe it’s tomorrow night. 4pm PST Today was the Facebook live to answer questions about the challenge.
Are accountability calls daily and can you say about what time? If already registered when is the deadline to add the VIP package to my challenge??
Nicole hops on the app call Marco Polo at random times each day. They aren’t scheduled like the weekly zooms you guys will do. I would look to add it before registration closes. Today is the last day to sign up for the challenge. Email [email protected] to add that to your challenge package I believe your first call is tomorrow so you won’t want to miss that.
I have recently gotten back into the gym consistently, but will be making a jump from 30 min workouts to these longer ones. In the past, I have skipped workouts because of my crazy schedule with work and other responsibilities when time does not allow. I’d like to call it a success if I do a shorter workout this time around so that I actually finish the program instead of giving up because I got behind…
With that in mind, how should I modify these workouts if I know I only have 30 minutes on a given day. Debating between doing fewer sets of all exercises or starting the workout and stopping wherever I get…
Thanks!
I would get in as much as you can. The first couple weeks of a new routine always takes longer, so you may find that you are able to squeeze in more as you progress. Just do the best you can
I’ve noticed the last few challenges have not included HIIT cardio when older challenges used to regularly include it. I’m not complaining at all, but I’m just curious about the reasoning for not having HIIT as part of the challenges as of late? (I’ll do some HIIT sprints once in a great while just to challenge myself but I’ll admit I like not having to do it 3+ times a week to see results!)
Cardio crush would be close to HIIT in the cardio section. HIIT can be hard on the body if you aren’t eating enough, or recovering properly, stretching rolling etc. Method to Nicole’s madness….I can’t be sure.
Hi, I think the video for hamstring stretch shows up for the video labeled ‘glutes/piriformis’ as well as ‘hamstring stretch’
Hi there, can you tell me what page this is on please? Thanks
I am 5’3″ & 220 pounds. Can you help me figure out what meal plan I should be using? Thank you so much!
Use the plan according to your height.
Thank you Maureen!
Great to be working with you again!
Pleasure is mine! Shout if you need anything
Hi all!
I am still trying to buy the Vanilla protein and it is out of stock. I don’t want to lose the 25% off opportunity. Will I still be able to use the discount when it is back in stock?You won’t lose the discount. When it comes back in, see if you get the discount and if it doesnt work? Email [email protected] and I’m sure they will take care of you.
On the recipe it says that the serving size for the whole recipe is good for 4 servings. I am bit confused. Im trying to figure out so for one serving do we eat with one whole pita bread or do we half it?
The serving size for the chicken salad itself would be mix it all together and weigh it all. Divide by 4. That will tell you how much to dish it out evenly. Whatever is listed below your actual meal just eat what goes with it. I would take the whole pitas half them like she said and that makes 4 pieces. So 1/2 a piece goes with each serving. That’s how I read that.
I have a lot of mixture left after using only 1/2 cup for 6 servings. Should it be a little over 1/2 cup per serving?
it’s ok. If you followed the directions precisely then I would just evenly distribute what you have left. It’s all good.
Hi
Is there a special FB page for just this challenge or it is it nicole’s regular page.
Nicole’s regular page
Hi,
I am looking at the cardio options and find myself again where I can’t do the options there due to back/SIJ issues. Weirdly, whilst I can’t do the spin bike I can do the echo bike (probably because I’m way more upright). Normally I just make up my own echo bike interval training session, but I never get the amazing results that others seem to get, so wondering if there is any guidance to the best way to get a workout done using the echo? Unfortunately I’m also out on many other options while I’m dealing with a torn meniscus too! (I’m falling apart!! Haha).
Thank you!I think you are doing the right thing…if the echo bike is your option right now. That’s what you got. The cardio isn’t going to make or break it. Sounds like your echo workouts would be great. That’s a tough cardio. meet yourself where you are and do the stuff you can until the best of the ability and let’s gooooo!
Is this really 18 tablespoons?
are you referring to your meal plan or the exchange list? one exchange is 1 cup of egg whites.
I don’t see any in the recipes but there is a list to use. Do these count against us or do we just use our own discretion? I also noticed in meal 5 there is no beverage listed to use with the isolate. We should just pick one? And how much to use?
The recipes start on page 93 i believe. You can mix with an almond milk for example. 6-8oz is prob good..
Do I ever use a whole egg or just the yolks or whites?
If you use the yolk serving for a fat and the white for a protein. Using the exchange list you could make this work
What happens if you have back injury and can’t do the recommended cardio intensity.
Modify as you see fit. Meet yourself exactly where you are. Keep the intensity appropriate for you
I saw one drop set is 10/10 so is that 60 reps too
I’m not sure which exercsie you are referring to but a if a set says 3 sets 10/10 drop set. You would do the first set 10 reps at one weight, drop to lower and do 10 more. That would be the first set. You would repeat this process 2 more times after resting.
I am super confused on which timer to use and how to create AMRAP and Tabata. Can you explain in detail please.
For the timer and the cardio acceleration. You are creating a work timer for :35 and a rest timer for :35. You won’t be resting. You will be doing jumping jacks on the first round. Round 2 you will change the exercise to do on the rest and it’s bench hopovers. and so on for each round. The “strength exercises” stay the same for all of the rounds. You can set it for 6 rounds and that would be your first round. Does that make sense?
An AMRAP as many reps as possible so wherever this is being used that’s your goal.The non-vegan food plans have (P) in some places instead of (LP). Since there isn’t a P in the non-vegan food exchange list just thought it might be confusing to first-timers. Thanks! This plan looks great.
Hi, Thank you for pointing this out. Could you tell me where this appears so they can make that change?
Thanks so much!HI- just wanted to report that the demo link for the renegade row in the At-Home Workouts isn’t working.
Noted. I will email the team. Thank you.
