Maureen
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I am confused on the instructions under the lying Hamstring Curl. Do we do the full 3 sets. And after the 3rd set, we pause for the recommended amount of rest, then go to failure. Then pause for 10 more seconds and do an AMRAP? Are we dropping weight during any of this? Or keeping the same weight as the 3rd set?
Once you hit failure on that 3rd set. Pause for 10 seconds and then try and get as many more reps as you can. Keep the weight the same.
bETTER LATE THAN NEVER, i am working out around 6am, is there something i can eat or drink before working out. I can not eat a meal then go to gym I will get sick.. I thought about pulling a substitute like the rice cakes from the list to replace possible oatmeal from meal one ??
Hi, have you ever tried to eat 1/2 of a meal before training. then have your post workout meal when you are done training and a couple hours after you can finish the other 1/2 of meal 1
Hello,
This recipe mentions avocado but I don’t see avocado listed in ingredients. Is it supposed to be? Thanks!
It’s in the 2nd column of ingredients.
Hi again,
I thought in the past Nicole has said we can use meals from both vegan regular as long as we are using the entire meal and not making changes from the different exchange lists. Why would we not be able to use both lists this way if the meal macros are the same?
Thanks
You can choose vegan or regular and mix and match
Plans are split up into three different ranges for women and two for men, based
on height and weight. Macros (protein, carbs, fat) are the same for each range in
the Regular and Vegan meal plans, so you can mix and match from those if you
choose for added variety without skipping a beat. page 52 in ebookJust tried it again and that one still doesn’t work. All other links to exercises work for me. Just not that one.
m
It just worked for me. Try reloading the ebook and then clicking on the link.Why is shrimp not on the exchange list?
It’s just not on there. Nicole doesn’t include every single food on the exchange list. You can always email [email protected] and they might consider it for future challenges
lol, I shouldn’t run and text 🙂 what I meant to say, I prefer option 1, but it has no veggies except spinach , can I add a salad to a meal? Or should I use option 2 if I want the added veggies? Hope this makes more sense
I would use the meal that has veggies. That way you can make a meal you want using the exchanges.
What do you recommend when I don’t finish a workout? I have a set amount of time each morning I work, so, for instance, Monday I got all but the last 2 exercises in, and today I got all but the last super set in ( it was core).
Do what you can with the time you have. You might find the more you continue to train the faster it might go in some days.
I guess I am not understanding. Is it too tough or too easy for you? For this Challenge, your RPE should be between 5-7 – meaning it should feel
“somewhat hard” to “hard.” You should be able to hold a conversation, but
you’ll be slightly out of breath.Please and thank you can someone tell me what the training zone for the cardio days should be in. I am 63 yr old woman and I am wondering do we stay in Zone 2 for the fat burning my zone says I should be anywhere from 110 = 126 for 70 to 80 % of my target heart rate but if I folllow the treadmill workout it puts me into zone 3 and 4 mostly please and thank you can someone give me some suggestions on what I should do to best burn fat I am 5ft tall and weigh 115 bs Thank you 🙏
Hi there, I just answered this in another thread. Here you go
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
Is this 1 meal plan for all of the 6 weeks? So we are not to eat any veggies for 6 weeks? Or can we add a salad? After 1 week on this plan now, my body is craving it!!!😍
I’m not sure what you mean? There are vegetables in multiple meals on the challenge. IT’s in 5 different meals.
Today’s cardio workout was a random 30 minute program on my Bowflex Spin Bike. My question is around intensity. While I FEEL like this workout was Moderate-high intensity that had hills and valleys, but it was definitely moderate to high intensity. I see the heart rate chart on the app and it definitely LOOKS like high intensity. 51% of the time was in my “red zone – Zone 5” and 32% in zone 4. My Zone 5 heart rate (according to my Garmin watch) has anything over 148bpm as zone 5; zone 4 is 133-148 bpm. I guess I have 2 questions. 1). By looking at these numbers, would you consider this workout “high intensity”? And my 2nd question is… How are workout intensity / Zones identified? I’m sure it’s all about age, weight, athletic condition, etc. Maybe I should look into updating my Zone settings? Thank you for your time.
Here’s a good way to view zones:
1- comfortable pace can do it for a long time (could have an entire conversation)
2- moderate but comfortable breathing (say a sentence, take a breath)
3-slightly difficult to breathe (couple of words and having to breath…hard to talk)
4-high and near maximal effort. for shorts bursts of intensity (don’t want to talk during this)
5-Very high unsustainable for long periods…more like sprints. (not talking lol)Your age, athletic ability does play a part. The above is more of like a talk test in a way….that way you can look down at your heart rate and relate it to how you feel as well. Does that help?
The casserole lists unsweetened almond milk and onions, but it’s nowhere in the directions where to add those. I’ve read it ten times thinking I’m missing it. Am I missing it?? LOL!!
Re download the ebook. The corrections are there in the recipe. 🙂
I had a great lunch of 3 slices turkey bacon (3/5LP), 8 grams chipotle mayo (1/2F), 40 grams tomato (1/2V), 60 grams lettuce (1/2 V), and 2 slices sprouted grains bread (SC).
Used exchange list with M3Op2.Sounds amazing!!!
I did not expect this answer! That makes me feel better, because that’s what I did yesterday. I’m back following the meal plan exact how Nicole put it together. I really enjoy all the meals, and I don’t need substitutes.
Thank you!Gotta do what works for you.
I know the post meal times. Is there a recommended Meal to eat before our workout? I don’t always have a set time to workout so just trying to gauge the best times to eat each specific meal.
I would try and get something in your system 1-2 hours before. before. That way it’s just not sitting in your belly. Depends on how filling the meal is.
If I skip the fat in two of the meals, can I add that fat to the third meal? Basically, I am asking if I can save up my fat so that I can have 3 tbsps. of pb in one meal vs 1 tbsp per meal.
Hi. I don’t see in issue in doing that.
Hi,
What would be a good alternate for Bulgarian split squats? I am considering reverse lunges. Would this work?
I had a meniscectomy a little over a year ago and my knee just can’t handle the awkward position Bulgarian split squats puts you in. I do not have the stability I did before my injury/surgery.
Thanks,
JessicaYou can do that for a stationary lunge you could also elevate the rear foot slightly as well.
Hi! I’m type 1 diabetic and although I will consult with my endocrinologist, should I be concerned with spilling ketones because of the amount of protein intake!
Ps loving this program so far
I would discuss this with your doctor. He/she knows your specific issues, numbers etc….so they can give you a very specific answer for you.
Been racking my brain to think of some kind of cardio I can do with an injuried knee. A week or so I should be able to do a bike, but for now ?
Thank you,
MarloWhat about rowing or swimming? Not sure what you have access to.
In the Gym workout, workout 4 Friday, no video is shown in the Lying Leg Raise exercise.
Thank you for letting us know. I have told the team
I work out at home but recently joined a small minimal equipment gym and like they have the Olympic bars and cable machines, leg press that I don’t have at home. They only have one hip circle and it’s the strongest thing I’ve ever used. I could not use for hip circle squats because it made my knees cave. How important is it to use the hip circle? I may take my medium band with me next time. Can I get away without the band??[/quote
Take your medium band with you. You can always get some rubber bands from amazon or a place like that and it will serve the same purpose. They usually come in a pack of 4. Do what you can with what you have.
Hey there! I was wondering if there is a way to modify the treadmill workouts for use without a treadmill?
I don’t see why not. Use an eliptical or whatever you have and you can just up the intensity in different ways to meet the timing of how long it specifies on the treadmill workout
Can you provide an alternative for the romanian deadlift? I had a spinal fusion surgery and I am not supposed to do deadlifts.
What about a hip thrust or even a basic bridge.
