Naomi
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My second question is in regard to the whole day. I am not going to eat them at the same meal time. If I choose Meal 1 Option 2 on Meal Plan 2, it has 100 g of blueberries, so 1/2 FR exchange. So if I eat Meal 1 option 1 for 1st meal and Meal 1 option 2 for 2nd meal, then Post-workout Shake for say my 3rd or 4th meal, would that fit the recommendation in regard to Fruit. Just wondering, I probably won’t do this everyday.
Ah, ok gotcha. Nicole recommends keeping the post-workout meal as your meal directly after your workout (just making sure that would be your 3rd or 4th meal, directly after your weight lifting workout), but yes, you can swap between options 1 and 2 in the way you described.
In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?
Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.
Thanks
You are eating two servings of the muffin recipe, so it’s 4g of fat which is 1/2 svg of fat. The apple is part of the total carb count, not a separate fruit serving 😉
In Meal 1 Option 1 the exchanges for the muffins are listed as 1 SC, 1/2 LP, and 1/2 F. Should the 1/2 F (fat) be FR (fruit) instead? Or is the apple part of the SC exchange?
Also, since Meal 1 Option 1 & 2 include 1/2 FR exchange, could you eat both of those plus the post workout shake? There are great benefits to eating blueberries and visceral fat loss/prevention.
Thanks
Let me check on the first question for you, the recipe fat total for the muffins is only 2g which wouldn’t add up to 1/2 fat, so I’ll check with the team and get back to you with an answer. I don’t understand your next question, are you asking if you can eat both Option 1 & 2 fruits (so 1 serving of fruit) and the post workout shake? Meal 1 is not post workout, do you mean the protein shake in option 2? You can’t combine meals like that, you need to pick either Option 1 or Option 2 for each meal or else the calorie and macros will be thrown off and you will be over/under on the calculations Nicole has for each meal, does that make sense?
It is a typo mistake in this exercise?
Seated Close Grip Cable Pulldown (floor) *increase time each round
Because is calling for 10 reps each time and not time
Or means increase weight?
Thanks in advance*increase weight each round, I think that is a type-O 😉
If I need to adjust plan to do 4 strength sessions in 1 week, should I just do 5th session the following week and then switch to phase 2? Or is there a better approach?
You can do that, or you can just do the 4 strength sessions, miss the 5th and switch to Phase 2 so you aren’t trying to fit the 5th one in the following week, depending on your schedule and how sore you are/recovery, etc.
Oh, wow! I mean the meals are good and easy to prepare, I just didn’t think I’d be eating the exact same thing for 5 weeks 😩
Okay, time to really start planningYou don’t have to eat the exact same thing, you can choose meal option 1 or meal option 2, or hundreds of different combos by using the food exchange list or recipes. They are there specifically for variety so that you don’t have to eat the same exact thing for 5 weeks.
Will there be new meals/recipes for week 2?
If so when will it be released or shared?No, the meals are the same throughout this challenge. Consistency is key 😉 You can change up your meals with the food exchange list or switching between option 1 & 2, but the calories, macros, meal plans and recipes will remain constant for the duration of this challenge. The whole challenge in its entirety has been released.
I don’t work on Friday’s and get my workout done in the morning, which meal would I eat afterwards, the post workout meal (last meal of the day) or my second meal?
The post-workout meal should always be eaten post-workout no matter what time of day you workout, except on rest days, then it should be eaten as the last meal of the day.
Maybe a silly question nut If I am making the pumpkin protein bars as a non vegan, would I still use 3 scoops of non vegan protein powder (ex: npower nutrition vanilla cupcake protein powder)?
Yep 🙂
I am doing the at-home workouts, but I do not have a bench. For hip thrusts, I use the arm of a recliner and for floor decline flye, I raise my butt up to create the decline, but I haven’t figured out how to modify to do incline exercises. What do you recommend doing for some of the incline (i.e. incline dumbbell press, incline rear delt flye, etc.) and decline exercises, if any, that may need a bench?
In place of those, you can just lay flat on the floor. I know it’s not the same, but it might take even more away of you try to use something else for an incline. I would just do floor dumbbell press instead of incline db press and bent-over rear delt flies for incline rear dent flies (bent-over is at a similar angle as inline bench, you just aren’t laying your chest flat on a bench). I hope this helps 🙂
I am doing the at-home workouts, but I do not have a bench. For hip thrusts, I use the arm of a recliner and for floor decline flye, I raise my butt up to create the decline, but I haven’t figured out how to modify to do incline exercises. What do you recommend doing for some of the incline (i.e. incline dumbbell press, incline rear delt flye, etc.) and decline exercises, if any, that may need a bench?
In place of those, you can just lay flat on the floor. I know it’s not the same, but it might take even more away of you try to use something else for an incline. I would just do floor dumbbell press instead of incline db press and bent-over rear delt flies for incline rear dent flies (bent-over is at a similar angle as inline bench, you just aren’t laying your chest flat on a bench). I hope this helps 🙂
I used to be able to do push-ups no problem and then the last few years it takes everything out of me to do 10 regular for just one set, the next 2 sets I can maybe get 4-5 and then go to knees. Most of the time it’s 2-3 on the last set but I keep trying. I lift heavy for bench press, chest incline, etc. Why such the discrepancy?
All bodyweight exercises (push-ups, pull-ups, triceps dips on old school dip bar, etc.) are just harder on your entire muscle groups and kinetic chain than more concentrated exercises using weights, such as chest presses. With chest presses, you are lying on your back, focusing on pushing the weights up with your chest/shoulders only. With push-ups, you are involving your entire body, which is much harder on your entire system and requires more strength and energy in every aspect so your strength gets zapped a lot more easily and much quicker, but it’s also much more effective which is why calisthenics are so highly regarded.
Hello!
The discount code for shops is not working for me? Anyone else experiencing this? trying to order some creatine! Thanks?
The discount is not available for creatine at this time.
Is there a suggested alternative to deadlifts for those of us w low back issues?
Hey there- your can do any other hamstring exercises that works for you and doesn’t affect your lower back, or you can try to minimize the range of motion so your lower back doesn’t “kick in” as much 🙂
I am 5’9
Definitely not used to eating 1900 calories. I took am worried about the h8gh calories. Can you explain it like I am 5? Nit trying to insult any 5 year old either lol!!Think of your body is a race car. You want it to go fast (your metabolism) and get stronger (build quality lean muscle). If you only put a little bit of gas in the tank, the car will run, but it won’t have enough power to win the race (reach your goals). It might even slow down (metabolism plateau) because it’s afraid of running out of gas.
Eating 1,900 calories is like putting the perfect amount of gas in the tank. It’s enough to go fast and also use up the old, heavy fuel that’s slowing you down. It’s not too much, and it’s not too little. It’s just right to help you tackle your workouts with strength and energy, rebuild torn down muscle tissue, and revv your metabolic engine to burn fat.
Eating too little will likely end up costing you metabolic slow down: your body isn’t getting enough of what it needs in relation to what you’re asking of it (the workouts), so instead of building muscle, you might actually end up in a plateau or going backwards with your progress because your metabolism is trying to preserve energy (body fat retention) since it’s not getting enough through food. You will also likely feel slow, sluggish, and have low energy and strength by not eating enough.
I hope this helps! 🙂
I am on point with nutrition and workouts. I have had to cut a couple workouts short, but i showed up for myself instead of doing my all our nothing mentality i usually do. I am super bloated today and wondering if it is the different brand collagen i had to get while i wait for Nicole’s to come into stock or could I really have that much inflammation already from workouts? What do you suggest? I am drinking all my water too.
It is probably several factors, but if today is the first day you’ve felt bloated, I would just keep doing what you’re doing (drinking plenty of water) and if it last 2-3 days, then look further into it. Most likely the main cause is inflammation from the workouts, which happens within 12-24 hours of hard, intense exercise.
I used to be able to do 25 plus. I have the modified version. I have so.much pain and zero strength even doing modified. Just keep pushing through? Feel defeated a bit only because my husband and I used to challenge each other poolside with push ups. And now 2 years later I feel weak as weak can be.
You can do elevated pushups which will put less strain on your shoulders until you build your strength back up. Put your hands on a bench or chair and feet on floor, and only go about half way down for now. As you get stronger, you can go lower but for now just do what you can without “bad pain” (you should only feel pain from the muscle working) and start building your strength up in a safe, effective way 🙂
Do we still eat our post workout meal on rest day or if we don’t get our workout in?
Yes, you are suppose to eat your post-workout meal as your last meal of the day (after “dinner”) on rest days to help with recovery and rebuilding over night/on rest days.
It actually hurts to breathe! Could this be the lower lat work we did in the Day 1 workout?
Yep, it could be that and just engaging your core while lifting. Great job! 🙂
Normally I do these on Sunday mornings & it’s an ordeal. I do it for the morning light vs. Overhead or lamp lighting.
Im working in office this week & wont have time to do my usual process. Can I still take proper photos in tbe evening at home?? I’d imagine that evening progress pictures aren’t ideal. Any suggestions?Hi Cindy- It’s really hard to say one way or the other because some people have good lighting in the evening in their house and some people don’t. It just depends what lighting you have in your house. Ideally there shouldn’t be any shadows or the lighting shouldn’t make your body look distorted in away are the biggest things. Bright light behind the camera is best.
I’ve been gone for a little while but I am so happy to see Nicole’s beautiful face and hear her encouragement in these videos! Day 2 and I cannot lift my arms….success!
Welcome back, we’re so happy you’re here!! 🙂
Hi
I am having trouble trying to set up the level up app for my home screen.
The directions are not clear on the welcoming page under the ebook.
And also when I login it doesn’t take me to the challenge page .
ThanksHey there- we don’t have an app for any of the challenges, you just need to download the ebook to your phone or computer. Many people find it easiest to print it off. If you are having problems logging in to the challenge, please email [email protected] and someone can help you there (I can help you with the program content, but no clue about the technical aspect of it). I hope this helps!
I’ve read it so many times I’ve confused myself. 🥴Does 10 each arm mean 5 each direction (side and front) or 10 each direction (side and front)?
Count 1, 1 for each angle, for one rep, then 2, 2, etc. (so 10 each direction 😉 )
I’ve read it so many times I’ve confused myself. 🥴Does 10 each arm mean 5 each direction (side and front) or 10 each direction (side and front)?
Count 1, 1 for each angle, for one rep, then 2, 2, etc. (so 10 each direction 😉 )
I know we don’t need a heart monitor, but I have an Apple Watch. What is the heart rate range for Zone 2?
How to Calculate Your Zone 2
Calculate your Maximum Heart Rate (MHR):
Subtract your age from 220.
For a 45-year-old, this would be: 220 – 45 = 175 bpm.Calculate your Zone 2 Range:
Multiply your MHR by 0.60 (for the lower end).
Example: 175 x 0.60 = 105 bpm.
Multiply your MHR by 0.70 (for the higher end).
Example: 175 x 0.70 = 122.5 bpm.So, your Zone 2 range for a 45-year-old (for example) is approximately 105-123 bpm.
What Zone 2 Cardio Feels Like
You should be able to hold a conversation.
You’ll be breathing harder than usual but not gasping for air.
It feels like a sustainable, moderate-intensity effort that you could maintain for a while.I hope this helps!
