Maureen
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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.
Can you make the macros work for that meal by bringing something of your own into the plan? You might have to add more protein somewhere if that meal isn’t hitting close enough.
Picky vegetarian, tried the boca burgers and not a huge fan. Are these ok? Praeger’s California Veggie Burgers. Less protein but I struggle with finding things I like. Thanks!
I like to workout early in the morning, what is the opinion of Nicole and trainers to do it fasted? I would take the fat burner before though.
If you are strength training I would recommend eating half of meal one before then have your post workout and a couple hours later finish the other half of meal 1. You want to have as much energy as you can for strength training.
I am 5’2 but I weigh over 200 lbs. so I still pick the meal plan for someone under 5’4 and 130 lbs?
Pick the meal plan for your height of your height and weight aren’t in the same “category” for the plan
Let me answer your questions below each.
A few quick ??? – is it ok if you find a meal that works for you, that you have it multiple x a day? (Also double checking that you go by height and not weight on diet plan? I’m 5’3”)
Yes you can. Go by your height.
I have issues with gluten and dairy, can I sub out equivalents or will it mess up everything? (I know that many GF and DF options change macros)
You can use the subs from the exchange list. If you do it on your own, most likely it will complicate the process for you.
Can you use gym and home gym workouts interchangeably as long as the day (muscle group) is the same?
Yep. Go for it.
Thank you!!!
Welcome!!!
Hello, I am excited to do this challenge!
Due to some physical limitations I have, in the past I have used modified exercises. I also am quite active on some days more than others. On the active days I have as many as 1,400 calories burned above what I eat – like I eat 1,800 and burn 3,200 in 24 hours according to my app. Is that “okay” if that happens about 4 days a week? Or is that too much stress on my body that may prevent weight reduction? I have about 100 pounds to reduce.Thank you ahead of time.
LizzieHi there, first off make sure you choose the meal plan according to your height if you eon’t fit neatly into any of the meal plans. Sounds like you have some high activity days phew! I would start with one meal plan and then you can always move up if you are starving and just don’t feel like you have enough food. But I would follow the directions that Nicole has laid out first and see how you do. You can always change. Good luck!
