Naomi
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Hi. I was in vacation last week and missed week 3. I tried to make good choices for my nutrition but was not following the program daily. I also only got one workout in (and lots of walking).
For this week, should I do week 3 or move on to week 4 with the program?I would just move on to be current with week 4 otherwise you’ll be behind the rest of the challenge.
Hello
I am doing all the workouts plus cardio and following the meal plan. I have not seen any results yet. No weight loss, no change in measurements or look. I have been doing some high protein and lifting prior to this but was hoping this would help me slim down my abdomen and hips but nothing is happening:(With body composition changes, a lot of times things are happening that we can’t always see. If you are looking in the mirror to see changes, often times you won’t see them. Try taking weekly progress pictures instead. Are your clothes fitting differently? Are you physically FEELING better? Or do you feel worse than before you started the challenge? Physical changes can take time, but the sign that physical changes are on the horizon often start with how you’re actually feeling 😃
The shoulder press video mentions to put the bench almost all the way up just at a 10% decline. This may be silly but am I supposed to lay back on that 10% decline? I kind of feel like I should be sitting up tall and straight. But maybe that would be a totally different exercise. Should I be leaving back on my bench that is slightly declined on this exercise?
Yep! It just hits your shoulders from a different angle 💪😉
Hello
what is the best free macro tracker?
any advise for travel/vacation?I personally use My Fitness Pal and have for the last 11 yrs. I haven’t tried anything else, so I can’t tell you what is the “best” as I think this is personal preference.
My best advice for traveling is to try to stick to the meal plan as closely as possible, even when eating out. It IS doable, you just have to be intentional and diligent (lean proteins, healthy starchy carbs & veggies, avoid sauces, too much bread/chips and no fried foods). I hope this helps! ☺️
Can I do workout 3 & 4 on same day? My goal is to finish my workouts on Saturday, but I got behind this week. Can I do back & glutes on same day?
Hi Cindy! You can try, but it is not ideal to do that and not recommended for this challenge. Give it a try and see how well you body tolerates it, then you can determine if it’s a good idea to keep doing it or not 😉
Good morning! I’m wondering what you think about David’s protein bars. I usually have this as a post-workout or lunch replacement.
Protein bars are not recommended as part of this challenge.
Good morning! I’m wondering what you think about David’s protein bars. I usually have this as a post-workout or lunch replacement.
Protein bars are not recommended as part of this challenge.
I hope that I can piggyback off of this. Meal plan 2 option 2. It says 50g of spinach. In parentheses it say (1/2V) does that mean only eat half of what the exchange list says?
That is correct.
Hi, the recipe says the serving size is 4. So, do 4 of the boats equal 1 serving?
No, it means the recipe makes four servings.
Good morning,
I fall into meal plan 2, however I’m hungry a lot during the day and especially at night after my last meal around 7:30. I’ve been waking each morning with headaches and feeling very tired throughout the day. I’ve tried adding a small snack of 1 serving greek yogurt with 1 serving ground flax for the fiber to help however that doesn’t seem to be enough. The only day I didn’t experience this was on Wednesday, my rest day. I haven’t worked out yet today, Friday, and was hungry within 30 minutes after eating breakfast.
Should I go up to meal plan 3?
Thank you!Yes, all those are signs you might be under eating.
Thank you. I ended up doing 10 lunges on each leg, 10 calve raises, 8 lunges etc down to 2 then rested for one complete set. Did this for 3 sets for 90 lunges each leg total
It’s supposed to be 5 sets of the superset as follows:
Set one is 10 reps for each exercise
Set two is eight reps for each exercise
Set three is six reps for each exercise
Set four is four reps for each exercise
Set five is two reps for each exerciseCool! Thanks so much for the quick response
Anytime girl! 😉
Can you please explain the finisher on Fridays glute workout? States 3 sets but if reps decrease it would be 5 sets. Or do we take a small rest and decrease within each set?
That is confusing, let me reach out to Nicole for clarification & get back to you.
Check the last superset.
This has been corrected in the PDF, you need to redownload the updated PDF.
Good morning!
When doing cable overhead triceps extensions, I typically place the cable pully towards the top of the pole and perform the exercise, however in reviewing the demo video, I see Nicole placed the pully at the bottom of the pole, pulled up the rope and completed the exercise. Is there a difference in the placement of the pully (top of pole vs. bottom of pole) in regards to the effect of the exercise?
Note: I did try placing the pully at the bottom and it did seem to be a little more challenging. Maybe that is the point? Thank you,
RebeccaIt creates tension from a different place depending on where the origin of the tension is coming from. For example, you have different angles of leg presses, vertical, straight forward, 90 degrees, etc. Neither is better or worse, just a different variation 😉
Cable straight arm pullover… also what is that? Should it be straight arm pull down? Thanks
Those are the same exercise, yes. Many exercises have multiple names.
Yes that does help, thank you. Would it also be an option to only have the protein shake before working out in the morning?
That’s fine too, just as long as you have something in your system 🙂
Which excersize targets our triceps??Everything else hurts! Lololol
Triceps exercises are in workout 5 chest/arms
Is it necessary to eat before a morning lifting session? I want to get the workout in early as the first part of my day and from what I’ve experienced in the past it takes almost an hour to digest the food after eating, but I don’t want to go into the workout with not enough fuel either. Just curious as to what you recommend. Thank you.
It’s a good idea to have at least a little something, yes, unless you are used to weightlifting fasted. You can have half meal one before lifting, then your post workout meal after lifting and the rest o your meal one, or just the post-workout meal and the rest of your meal one a few hours after your post-workout meal. I hope this helps!
In the exercises listed for at-home workout 3 back and abs, it has the lateral lunge and single calf raise listed from the day 1 leg workout.
Hummm, I will share it with the team and get back to ya u with corrections, thank you for catching this 🙂
Sorry, maybe my question wasn’t clear or I didn’t understand your answer. So on my off day from exercising, would I still eat ALL 5 meals that particular day?
That is correct, and on non-workout days you’ll eat your post-workout meal as your last meal of the day.
Do I still eat all 5 meals on my ‘off’ days?
Yes, you’ll eat it’s your last meal of the day.
Is someone able to point me in the right direction to join the FB group? Thanks so much
Sure thing, here you go!
https://www.facebook.com/share/g/18vfSsH4KK/?mibextid=wwXIfr
Hi, just to clarify for me….
Fist exercise (lateral jump squat)AMRAP then rest and repeat till 5 min
Then the leg press with the same AMRAP/rest till time reach’sThanks in advance
You will do 10 reps of lateral jump squats then 15 reps of leg press calf raises and go back and forth between the two doing as many rounds as possible (AMRAMP) in 5 minutes, so the entire finisher will take5 minutes.
hi what do i do with the ingredients for this meal please
It’s totally up to you how you would like to eat the food in your meals. Everyone likes to eat Thu gs different ways so personalize it for you how you like it best 🤗
