[Maureen]

adriennehbuckley wrote:

Haha aren’t I embarrassed. I was incorporating the cooldown into the previous 5 rounds. Thank you for the clarification!

No Worries! YOu just got in some extra time…no biggie 🙂

[Maureen]

kathandgreg wrote:

We learned in camp last weekend (which was absolutely AMAZING) how to use leg bands during squats. I feel a great glute burn doing this. Is it okay to use the band for all my sets?

Hi there,
I would do it with for a couple and then do without and see if you can activate those glutes the same when the band is on. “pull those knees apart”. Good practice for you.

[Maureen]

Rebecca Schultz wrote:

I will be attending the Chicago nPower camp in June. Typically I work out in the morning then take the PWO meal with the meal #1 three hours later. With camp, when would I take the PWO meal because the whole day is working out? Thank you in advance.
Rebecca

Hi Rebecca,
I would do it after the main strength training of the day…..if you aren’t sure, ask us while we are at camp 😉

[Maureen]

atwoodbrenda wrote:

I’ve always heard if you drink coffee you need to increase your water true or false?

Hi there,
While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration.

[Maureen]

adriennehbuckley wrote:

So I didn’t realize until halfway through that the Step to the sky timing for interval cardio is way off. Even removing the 3 minute warm-up the time still adds up to 50 minutes. Am I supposed to 53 minutes of cardio or is there something I’m missing? Thank for the clarification!

Hi there,
I just looked at it….It equals 45 min.
3min
5 rounds of a 5 min interval=25 min
5 rounds of a 3 min interval=15 min
2 min

Take a look, it works out.

[Maureen]

Glenda Chapman wrote:

In regards to the meals, can I choose any meal at meal time? For example, can I eat a meal from Meal 2 for Meal 1 and have it again for Meals 2 & 3 or even 4; or can I eat the same meal for every meal in any particular day.

You got it! All of the meals are meant to be eaten whenever. The calories/macros are super close to each other so you can eat the meals you like the best. The only meal that doesn’t fit like this is the POST TRAINING MEAL. Happy eating!

[Maureen]

HI there,
I wouldn’t worry about it. It’s only a 40 day challenge. Going low for 2 weeks isn’t going to ruin your metabolism. Going super low calorie for a lengthy period of time is where people get into trouble.

[Maureen]

Monika Iszaly wrote:

Hi Maureen,

Thank you so much for your quick answer. I’m trying to do my best.
Anyway, this may not be the forum to tell you this, but you are a great inspiration for me and I just love your sense of humor! You’re such a bad ass girl :))))!!!!

OMG Thank you so much! You just made my day. Kick some ass girl…WE got this!

[Maureen]

rittaspt wrote:

Hi, say please if I should to use the weightlifting belt or corset during weight workouts? and wich is better then? Thank you

Hi there,
If you have low back issues….a belt can be worn for squats for example. I don’t see a need for it for every strength training workout.

[Maureen]

Ann wrote:

Hello fit people!

I tried the reverse barbell last night and aside from killing my forearms, didn’t feel it much in my biceps. I also had to drop the weight. Any suggestions on what I should concentrate on? I’m thinking about using an ez bar next time to alleviate the stress on my forearms, but maybe this is why we’re doing this exercise?

Thanks!
Ann

Hi there,
The weight will be a bit lighter. You just need to focus on the squeeze of the bicep through the Range of motion and squeeze at the top. Try not to white knuckle the grip. Have as easy of a grip as you can with this exercise.

[Maureen]

keiskowitz wrote:

Please explain the 10/10/10 dropset

A drop set is Heavy weight at 10, drop the weight a bit do 10 more, drop again do 10 more. Not rest between drops. All 3 drops is 1 set. Hope that helps.

[Maureen]

mreyesburke wrote:

for warmups–do we use just enough weight to move through the range of motion (vs using heavy weights, like in regular sets)? Thanks. I tend to use lighter weight to warm up….

I would use the lighter weights to warm and then bump it up for your working sets.

[Maureen]

mychellesharp wrote:

First time I’ve done one of these challenges and trying to read through the discussion. Brings a lot of questions.

I’ve got a silly one…trying to find the answer in the challenge information. Do we do cardio every day in addition to weights? Or, is it only a specific day each week…like this first week it’s on day six I believe?

Just needing some direction. Thank you!!

HI there,
No questions are silly. Just make sure you read all of the info multiple times. There is a lot of info in there. This is your cardio schedule for phase 1
PHASE 1
Day 1 HIIT Cardio
Day 2 Interval Cardio
Day 3 Interval Cardio
Day 4 Off
Day 5 HIIT Cardio
Day 6 Optional Cardio
Day 7 Off

Everything is outlined pretty specifically, but like I said it’s alot of info to take in. Take your time going through the info.

[Maureen]

foryou wrote:

When doing the squats should they be done using a Smith machine or just a free barbell

Use the free barbell if you feel comfortable.

[Maureen]

mpetersen1205 wrote:

Hello, I have a personal trainer that I meet with once a week on Tuesdays. As he is very busy, I am unable to move this date. He usually incorporates full body exercises (such as weighted squats, benchpress, abs, leg press machine, cable flyes etc) all within one workout. It changes up weekly what exercises he has me do. My question is what is the best way to incorporate this workout into the plans workouts? Should I be eliminating a day or start my week with him on a Tuesday and do all 5 days of plan training for a total of 6 days? I do not want to stop seeing him and lose my spot

Thank you!

HI there, Ask him to just help you do the workout that is on the plan for you that day.

[Maureen]

Constanze Sikora wrote:

Hi,
the women’s meal plan 2 states to eat 1/2 serving of the Romaine Tacos, but 1/2 a serving is going to equal less than 200 cals. Is it supposed to say 1 serving? or are we supposed to add something to the 1/2 serving??
Thank you

Hi there,
All of the macros are within 5g up or down.  It is probably structured like that because one of the other meal in the plan was a little higher in calories or macros. I would just roll with the plan as written.

[Maureen]

Monika Iszaly wrote:

Hi! I know that Nicole does not recommend cardio before weight training, but sometimes I don’t have any other options. Often I have to work late in the night, which makes my evenings unpredictable. That’s why I workout in the morning. The gym opens at 6 and I have around 60, max.70 minutes to finish with my workout and that means I don’t have time for cardio after the weight training. I thought I could do some cardio before the weight training, outside the gym. Previously are used to do 1000-1500 m walking lunges as cardio, which helped me shaping my lower body as well.
So my plan is to do walking lunges, go home, have a protein shake with glutamine, 10-15 min rest and then hit the gym at 6 and do the weight training. What do you think? Could it work?

Hi there,
It’s not ideal to do cardio prior to weight training but if you can’t make that work for your schedule, do what you need to do. It’s all about getting in the training. You got this. Make it work how you need to.

[Maureen]

ldavis8706 wrote:

My heart rate got to 190. I freaked and lowered the intensity. I was doing the step to the sky. So I lowered the intensity but it still got that high. Granted i used the heart rate monitor on the machine. My Fitbit didn’t register my heart rate. What should I do?

Hi there,
Don’t freak out. If you haven’t worked that hard in awhile, then it was prob pretty tough for you. It’s ok. Just bring the intensity down so you fall within the goals that Nicole has outlined for you in the Cardio section. I am sure you will notice you will be at that level in no time and not freaking out. 🙂

[Maureen]

cmayer00 wrote:

1st meal on meal plan 1 the egg and zucchini muffins and russet potatoes options are gross and very hard to choke down… almost threw it up! Is there a different option?

Every meal option (except for the post workout meal) is the same macros. So you could eat the same meal for every meal if you wanted to do so.

[Maureen]

Barbara wrote:

It doesn’t specify how much chicken? ( 1 serving foil pack chicken and veggies) When i go to recipe it just says 3 boneless skinless chicken breasts- no weight. Tia

HI there,
To make the 3 packets. The packet of chicken was approx 1 pound. The weight will shrink a bit after cooking as well. So divide that 1 pound pack of chicken into those 3 packets.

[Maureen]

ciera.9 wrote:

Another question…when I went grocery shopping I followed the grocery list and bought zucchini…a lot of it!!! But now I realize none of the vegan options have zucchini! Is there anywhere I can add zucchini or sub for something in one of the vegan options?

You can probably put it in for another vegetable in other options. Just plug those macros in and see how you end up.

[Maureen]

Adalsinda wrote:

The recipe makes 4 servings. How many ounces per serving?

Hi there, I would weigh the entire thing and then divide by 4. You can then pull out each serving and put in a separate container to eat at another time. Good luck with the challenge.

[Maureen]

Karolina Wojcik wrote:

Hi. I have meal plan 2 with about 1789 kcal… but if I sum up the makros I end up with 1833 kcal… that doesn’t match!!

160g carbs=656 kcal same for Protein.
56g fats = 520.8 kcal
Total about 1833 kcal

What should we do? Look at makros or calories?
Since I live in Germany and don’t have access to all the ingredients and measures (e.g. cups) it would help me to stay on track if I knew on which one…
Thanks

The macros look on point. Just roll with it. I think you are fine.

[Maureen]

Jessica Hanna wrote:

Any advice?

Hi there,
The only day you omit the post workout is on non strength training days (that are structured on this plan). The pre workout meal should be part of your meals every day regardless. It only becomes a pre workout meal if it happens to fall before you train. If it’s not a training day from this plan, I would omit the post workout meal. Hope that helps.

[Maureen]

Kaleigh wrote:

I noticed the same.
For Crazy 8s is it 8 rounds then the 4 mins @ 3mph? then 8 rounds followed by 5mins @ 3mph?
Uphill Battle- I’m totally confused- unless theres an extra round that shouldn’t be there?
THANKS!

For uphill battle…..the 30 second rest part wasn’t counted in the total. So technically you are working hard for 35 min…but with the jumps off of the treadmill it will be closer to 50 min. Sorry for the confusion. You can always cut the rounds to 5 instead of 10 to cut the time to 35 with everything. HOpe that helps

[Author]

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