Maureen
Forum Replies Created
-
Posts
-
I can’t seem to find the timer that Nicole suggested in the video …is any timer ok? Or another one that is suggested?
Hi there,
I use one called Tabata Pro…..It is a grey icon with yellow, green and red line through the middle and Tabata written on top and Pro on the bottom. I love this one. Its super easy to set up and use.I have lower back pain and this movement is hard for me. What do you suggest for alternative?
Just try a basic side plank 30 seconds each side 🙂
I could yes, I just made all my protein bars and don’t want them to go to waste and I love them. I did well with the yogurt last phase but something with the cottage cheese tears my gut up. Is it best to just change the meal? 😕
Yea, I would just change the meal up. Unless you can find a yogurt that matches that of the cottage cheese. The macros will be pretty different for the most part and it will throw the numbers off at the end of the day.
Meal 1 and or post workout meal, i find that the calories are off, i dont use NW protein as i live in Canada, so my protein plus the added ingredients go over?
In the supplement section its recommended to take a fat burner in powder form, what do you recomend?
HI there…here are the macros for Nicole’s protein. That will help you to figure out how to make the change so that them macros add op. 20g pro, 1g fat and 2g carbs. I hope that helps.
We don’t recommend other brands for the other products we suggest. We just give you some things to look for in the product and you can as your local vitamin store on what they suggest. Good luck with the challengeHi,
1st phase, i felt great and gained strength but the 2nd phase it’s a little frustrating.
Anyone else notice its harder to do higher reps with heavy weight? looking for some insight and suggestions. lower the weight to finish full rep? or Continue with heavy weight do as many as possible take a breather and finish my reps?Hi there,
This phase is challenging for sure. It’s very different from the first. You probably will have to drop your weights a bit. I would go heavy as you can and see how many you get. CHances are you are going to have to drop down in order to finish the reps. The intensity is higher….notice the supersets and trisets. 🙂I am on the womens meal plan 3 and the whole grain spaghetti seems to be throwing my macros way over. Its only 50grams but thats the only thing i can think of throwing me way over. I am over by 242 calories and 22 carbs over. This seems excessive. Help!
Hi there,
Just wondering…..does using a different brand make a difference for you? Have you checked over the other meals you have chosen? Just working backwards to see what could be throwing it off. Thanks.Hi,
I’m exactly 5’3 should I be eating meal plan 1 (5’3 and under) or meal plan 2 (5’3 and over)? (I’m not even close to the weights on either so I know I”m supposed to pick my height).
CathleenHi there,
Do you know the macros you were eating before the challenge? Are you in phase 2 of the challenge? If so, continue with the same meal plan number you did for the 1st half of the challenge.Hi, The training plan for phase 2 day 3 says to do 30 sec each side for plank hip dips. The video shows alternating sides, so I am wondering is this 60 seconds total then? It’s pretty hard to time 30 sec each side when you are alternating sides. Or should we dip to one side for 30 seconds then switch to the other side? Thanks!
Just put the timer for 60 seconds and alternate sides. It would make it easier. Good luck
Hi There, Phase 2 cardio mentions adding in an additional 10 minutes of steady state cardio on the HIIT cardio days for a total of 40 minutes. Can you please advise as to when this should be performed (before the cool down, after lifting, etc.) and where our targeted heart rate should be for these 2 minutes? Thank you.
Hi there,
Add it to the end of your HIIT. You can work for 140-160 BPM depending on your fitness level.Weak-knee Sarah over here- I need an alternative to Sissy Squats. Just watching the video made my meniscus scream in terror. What can I do instead, of knee stability is an issue?
Hi there,
I’m sorry your knees don’t want to cooperate 🙁 Do you have a hack squat or you can do a front squat. Take care of those kneesWhen doing the 2 days of HIIT for 30 minutes followed by 10 minutes at steady state, what should heart rate range be in steady state? I know for the HIIT at max should be 170-190 and at resting no lower than 120, just not sure about the steady state range.
The 140-160 range is your best bet Not as intense HIIT but not a cake walk too.
Out of all the exercises, push-ups are the most uncomfortable and I find them very hard on my shoulders especially. I also find bench dips hard on my shoulders. I have noticed in the past that my right shoulder will click with certain exercises (one arm row, close-grip dumbbell press) I am ok doing all the chest and triceps exercises, but this compound exercise is hard. Maybe I`m a total wimp or doing them incorrectly? Any advice would be appreciated! Eventually wanting to get to GI Jane single arm push-up off the back of a chair.. 😉 Lol, one of my favourite movie scenes of all time! Thanks!
Have you tried different hand positions? (closer etc) Sometimes that can make a difference in the shoulders. On your knees? Does that hurt? (sorry, not trying to make you do them less intensely.
Sorry Maureen I should have specified that I was looking for the weight of the whole wheat spaghetti. Do you weigh it before or after cooking?
Hi there,
Sorry about that, I misunderstood. Weigh the spaghetti cooked.Is the weight of the spaghetti before or after cooking?
thanks,
JoAnnI would scoop out the spaghetti squash and then measure it and portion it out from there. Good luck!
So I’m sick 🙁 I’m glad it is my rest days; but if I am on monday and can’t workout for a few days- would I skip those days or start at the beginning? Also, I assume if I can’t eat, I can’t eat… I’m going to try to stay as close as I can to meal plan but I may be too busy sleeping. Any helpful hints? For example I love orange juice but I know that has a lot of sugar… Thanks!
Hi there,
Im so sorry you aren’t feeling well. I would go to the workout that you missed and do what you can to catch up. I wouldn’t do 2 on one day but just do the best you can. If you can eat, eat….if you are sick. It’s ok. the important thing is to take care of you. Get well soon.Good morning! Is a black bean burger the same thing as a veggie burger?
Hey there,Here are the macros for the veggie burger…..if the black bean hits all of those marks then go for it. Veggie burger: 120 cals, 4.5g fat, 5g carb, 15g Protein
I believe this was a boca burger.Hi,
I had a question about the refeed meal at the end of 4 weeks on the 60 day transformation. does this meal replace our last meal which is the protein shake?Hi there, Remove the last meal of the day (meal 5) can be the refeed meal Eat all of the other meals as planned. Enjoy!
It doesn’t specify how many servings for the spicy tofu meal in the womens plan 2 and the mens plan 2. I would guess 1 serving for the women and two for mens but wanted to double check.
Yes, All meals with this recipe are just one serving with the additional items below (ie carrots, yeast, extra tofu etc) I hope that makes sense.
Hi there! I wanted to take my measurements now that we are half way through the challenge but I can’t find them. Is there anyway I can access them from when I submitted my before pictures? Thank you
Hi there,
Email [email protected] They might be able to pull up those stats for you and share them with you. 🙂So excited to hear that, Nicole! I was wondering which one to take or if a NW one was in the works.
HI Lauren,
We don’t recommend brands. I think Nicole was saying that look at what ingredients would be good to look for and go from there. I think there might be one in the works for nPower Nutrition……but stay tuned.Hi – I wanted to know if brown rice pasta can be substituted for wheat pasta? as well as zucchini in place of spaghetti squash? Thanks
Hi there,
As far as substitutions go, we would rather you choose another meal instead of subbing other items in and out. It might be hard to match up those macros for that particular meal. Is there another meal you would like?Just want to be sure I’m reading this right.
We have our egg salad, for me 1 serving. And an additional 5 egg whites with this meal?It looks that way and would make sense to me…..because if you had 1 serving of the egg salad you would need some additional protein. So when I read it I would have your serving and have the additional in order to reach that protein content. I hope that makes sense.
Hi
In a challenge I was on three years ago in a gym we were told that it was ok to eat every three hours ( e.g. if we got past the fifth meal and we were still awake – say we are working late at night) and we had already had five meals, we could have a 6th meal as long as we were eating every three hours we could continue eating is that OK on this plan ?
Example; I’ve eaten five meals by 8 o’clock at night I don’t go to bed until 2:00am, three hours later it’s 11 o’clock at night, can I eat a sixth meal?I would just try and stick to the 5 meals…..unless you have some job where your schedule is chaotic then that might be a different story. If you are just staying up late etc…..I would spread those meals out a bit. I get up at 3:45am and I am in bed at 8:30am. When the meals are done they are done for me. I make it work for the schedule I keep. Does that make sense?
I just noticed it says REFEED DAY not Refeed MEAL… which is it an all day eat what you want or only one meal?
It’s a refeed MEAL not a REFEED Day. Check out the guidelines below 🙂
Refeed Meal Guidelines
Your refeed meal is your one “free” meal during this program. It falls at the end of Phase 1, on the final Sunday before Phase 2 begins and is called out on your Phase 1 Monthly Calendar on the Program Overview page.The purpose of a refeed meal is to replenish your glycogen stores, speed up your metabolism to prevent you from hitting a plateau and to give you something to look forward to. These meals will refresh you both mentally and physically.
BE CAREFUL! This meal is not meant to be all-out binge fest. Going overboard will hinder your progress and set you back days.. You won’t be able to just “make it up” by doing more cardio or (gasp!) eating less the next day.
To help, here some Do’s and Don’ts for your Refeed meal:
DO have a plan. These meals can be enjoyable and fun, but if you don’t plan ahead they can end up causing more harm than good. Plan what you are going to have and stick to just that.
DON’T have a cheat DAY. Have one meal, enjoy it, and then get back to your normal meal plan.
DO have your meal the last meal of the day. Doing this will help prevent you from making the cheat meal a cheat day.
DON’T have foods that you know don’t feel good on your stomach. For example, if you know you don’t do well with soy, gluten or dairy, don’t include these in your meal.
DO enjoy it! Don’t feel bad or guilty for eating something planned that you really love. This is what makes for a positive and healthy balance.
DON’T work out after your cheat/refeed meal. If anything, work out prior to eating the meal. Get a good night’s rest and start fresh with a new set of workouts in the morning.
DO make a majority of your meal carbohydrates. I try to increase my total carb intake by 50% of the normal amount per day. The extra carbs for this meal will help give you a good boost of energy and muscle fullness to aid in awesome muscle pumps for your next workout.
Here are a few examples of good refeed meals:Burger with sweet potato fries
2 slices of pizza
2 sushi rolls
Medium frozen yogurt with fruit
Bowl of cereal with almond milk and a bananaWhat’s the main difference between these two? Can romaine lettuce wraps be used instead of endive cups?
The nutritional facts are the basically the same for those two. You can use the other if you want. Happy eating.
