Maureen
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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.
I watched the video but just wanted to confirm if tofu is to be measured after it’s cooked. It seems like a lot. Thank you!!
I would measure after you cook it.
Can you please provide a few alternatives; ie. Goblet squat w/ dumbbells. My neck can not take the bar pressure. Thank you!
Sure thing! Goblet is a great option for you.
For this challenge the food plan stays the same for both phase 1 & phase 2? I am just making sure I am not missing something or reading it incorrectly. The food plan looks delicious!! Thank you for All you do.
The difference is on weight training days you eat the post workout meal and the rest day meal (meal 5). Post workout is protein and carb and rest day is protein and fat. This will make the rest day and train day macros different. Does that make sense?
Hello,
The chicken and potato casserole calls for 1/2 c chopped onion and 1/4 c unsweetened almond milk but doesn’t state when to incorporate them into the recipe.Thanks! Darci
Thank you. Waiting for a response.
Hi,
Could you please provide an alternate exercise for the hip circle squats?I am unable to do deep squats due to arthritis in my knee.
Can you do partial squats? You don’t have to go deep. Just meet yourself where you are right now.
Hello!
The macros on page 59 are wrong for the Rest Days/Daily Goals. Protein and fat should be higher. Thanks!Thank you. Noted and emailed the team.
Just curious about a couple of things. I had heard of Udo’s oil and its benefits. Do the trainers of this program take this daily? I feel like the health benefits would be very beneficial and realize u should check with your doc first. Thought it was a little different to be added with the yogurt and berries meal for phase 2 instead of some other acceptable (F) but am sure there is a reason I am unaware of.
I was also curious about the box of raisins with the post workout shake in phase 2. I don’t think I have had a box since I was a kid lol so just curious of the choice selected for the challenge with the post workout as it was a banana in phase 1.
Not questioning the choices or challenge, just trying to understand and keep learning. Love to keep up on health and fitness knowledge as I creep up in age so thank you in advance for any information!
Hi there. I don’t currently take the oil.
Raisins are high on the glycemic load which means its impact on blood sugar levels is high. Which would be ok post workout to help replenish your glucose levels. If you have blood sugar issues as always speak with your docSo I just recently ordered three new containers of the Vanilla Protein powder through Amazon. Previously my vanilla powder was always uniform. I’ve opened two of the three containers to find that the powder is the same color as usual, but now has little darker colored specs throughout it. Has the formula changed some or should I be concerned that something is wrong with these? Thanks!
I would email [email protected]. They can give you the details of the supplements. Thanks
Hello, piggybacking on this. This has happened to me and I was wondering a couple
More questions about this. 1) could you just space out the meals every couple hours or so if needed? I’ve been trying to do every 3 hours or so but if they day gets alterade and you have to do 4 meals with only 7 hours or so left to the day before you go to bed…. 2) I’ve had a similar situation where there was a big gap that I couldn’t get a meal in and my 5th meal may be like 9 or 10 pm. Would it still be best to have the last meal very late? And then should I try to stay up for a few hours to digest or it’s better to get the nutrients in even if you have to go to sleep shortly after the last meal? Also, is it best to only have 30-35 g of protein at a time? Does your body not process protein than that even if you had more protein in a meal? I’ve had where I’ve got home from a workout and had my protein with water and raisins but then had to make my meal to eat in 1 hour or 1 1/2 hrs or so due to the timing of end of the day. Would love to hear recommendation’s for these types of scenarios or anything you could share. Thank you!You can space the meals with what works for your schedule. If it’s a shake, I think it’s fine to have before bed. A big meal that has to work hard to digest will prob disrupt your sleep a bit. The how much protein at one meal debate is a lot more complicated. Sticking to 30-40 grams seems to be a good rule but again it’s different for everyone’s body and circumstances surrounding the meal. Have more and most likely you will have bad gas lol. If you find yourself cramming two meals close together at night, I would work on the timing a bit more.
Hello
Should I put my workout setting on functional strength training when we set our watches or high intensity interval training? I’ve did both and it’s funny that hIT will calculate more calories burned it seems even on the same workout.
If you are strength training I would put it on a setting that’s closest to that. HIIT is more cardio
Yes, but was hoping someone else had already figured it out. Messing with a recipe and ingredients get a little tricky.
That’s the whole reason why it’s done for you. It can get tricky. If you don’t know how I would stick to the plan
Yay! Corn starch is on the condiment list!! Never thought of it as such but yay!
Just be careful when using mixes etc they can add extra calories when using here and there and here and there can really add up
I am not addicted to the waffles. How do we make them work in phase 2?
Please and thank you 🙂
lol you can try and make the macros work for that one meal. Are you experienced with doing that?
Sounds like it’s very very beneficial! I just cannot imagine putting it on yogurt! LOL maybe I’ll do an exchange for almonds! But I’m definitely going to check it out I can put it on my veggies!!
Sounds like it wouldn’t taste the best but who knows.
Good morning!
Where/how do gravies fit in? Asking in regards to women’s plan 3, meal 5, option 1. (Phase 2) either use a packet that contains 20 cals and 4g carb for the whole cup mixture using half cup per serving. Or, use a little corn starch with water (about a tbls)
What affect, if any, would this have on macros?
They normally aren’t part of the challenges. It would be considered a condiment and I would stick to what’s on the condiment list. If you are trying to stick to the challenge.Thanks!
I’m interested about hearing more on Udo’s oil. Can you tell me the benefits? I don’t have this. I normally use walnuts or almonds as my fat source with yogurt and berries, but if UDO’S OIL has special benefits then I’ll purchase & give it a try. Thank you.
It’s a combo of omega-3, 6 and 9 fatty acids. It’s free of fish oil. Helps lower LDL cholesterol and can decrease risk of heart disease. I would ask your doc if that’s a good fit for you.
Hello,
When I made the toast with smoked salmon the other day and shared on the FB page how it was a lot of piled up salmon some mentioned about adding an egg with salmon to lessen the amount of salmon. My recipie is for 3oz of smoked salmon for meal plan 2. On the exchange list it shows 4oz of smoked salmon as a fatty protein and 6 egg whites as lean protein both containing 25 grams of protein. Was wondering if I could get help with this combo. It seems I have one whole egg cooked but maybe should have did 2 whole eggs with my 1 oz of salmon and then still added more protein…. Like 1 ox of smoked salmon would be 8.5 grams of protein and then would need 4 egg whites and some fat?
Honestly because it’s a recipe it makes it hard to make modifications to the actual recipe. The thing I would advise would be to use the exchanges for that meal which are F,SC,LP
So you could.
2 slices of Ezekiel bread
2 whole eggs which would take the Fat exchange and 1/3 of the LP.
Choose whichever LP you want and do 2/3 of that serving.
That’s like the best I can do. The fact that it’s a recipe makes the swapping hard. That’s why I would always stick to the exchange items she puts for the meal. I’m sorry I can’t me more help. Short of you logging the entire meal to make it work, but we don’t suggest doing that. It can be a lot of work and leaves room for errors.You can put the pics up in the FB community. And you can ask any of the moderators to respond. It’s a pretty knowledgeable group.
That makes sense. Thank you!
You’re welcome
Okay thank you. I once heard to have your meal right after the workout and before cardio if chose to do cardio afterward.
I think having post strength is a good idea. Fuel those muscles right after. If that’s an option for you.
Hello
I’m sorry to say I did not see it in any of the grocery list or food exchange. Just trying to see what is suggested.
I’m asking for the waffle that says powdered sugar of your choice.
It’s lot listed because it doesn’t tend to be something we put on the exchange list. It’s just part of this recipe.
Meal 5 is my go to breakfast when I work, it is easy to eat and filling. It’s a grab and go for me. does it matter the order of the meals?
Meal five is meant to be eaten post strength, training, and the days you don’t strength train you can eat it whenever you want. Meal five doesn’t really contain much fat at all if you want to eat a meal that is similar to this use the exchange list on one of the other meals meals one through four and you can basically create the exact same thing and it would include fat because you use the exchange list and picked something out. Does that make sense?
Hello
Question about the N Power High-performance Pre workout and premium fat burner
N Power High-performance Pre workout Says drink 30-45 mins before workouts
N Power premium fat burner says for best results consume before exercise.
I have both from my last challenge June 2024.
How do u suggest I use these? Both in 1 day or not? Fat burner 2 hours before workout and premium-workout 45 mins before?
Just checking what is suggested.
Would use the pre-workout like it says before You exercise. I look at the fat burner is more like an energy drink. If I already drink coffee in the morning, I don’t use a fat burner in the morning as well sometimes I might use it at like 2 o’clock in the afternoon because I need a little push to get through my workout. I suggest not using the fat burner after 3 o’clock because you might disrupt your sleeping because of the caffeine. I would use the pre-workout on the days that you strength train and I would use the fat burner when you feel like you need it.
