Naomi
Forum Replies Created
-
Posts
-
After 20 years of endurance running, my knees cannot handle lunges without some wobble and pain – even with knee sleeves. As a modification to walking lunges and alternating lunges, etc., I just pulse in the lunge position. Your thoughts?
Also, are there any other modifications and/or excercises to replace lunges? I mostly workout with dumbbells but would appreciate suggestions for gym workouts.
Thnx
You can modify the range of motion and go half way instead of all the way down, or do step-ups instead on a low riser or bench (not too high or you’ll run into the same knee issues) or you can replace all lunges with squats. I hope this helps!
I enjoy snacking on dried, roasted edamame. Looking at the serving size, 30 grams has 8 grams carbs, 5 grams total fat and 14 grams protein. Can 1 serving qualify as the edamame on the exchange list under starchy carbs? Now that I look at the fat, that may disqualify it.
It is not an even exchange, no, I would just hold of until the challenge is over (it’s almost over) 😉
Hi, feeling these in my lower back, back gets really fatigued middle of second set. I have to stop at 10 reps for last set. I am engaging core and using a 25 lbs DB. What am I doing wrong? Also is the weight evenly distributed to the knee on the bench and the standing leg foot? Or more weight on foot? Thank you…. Jen Giczi
Try going a little lighter and really focusing n engaging your hamstrings and glutes instead of your core as much. your lower back is part of your core, so instead, really activate your hamstrings and glutes 😉
Help! I accidentlly deleted the welcome email with the discount code
The discount code is: GUNZ25
Help! I accidentlly deleted the welcome email with the discount code
The discount code is: GUNZ25
I am unable to do this particular exercise with proper form due to several bulging disc in my back, specifically in lower S1,L5 DISC. What exercise could I do to replace this one ? Thank you
You can replace it with any other ab exercise in the challenge that you are able to do that doesn’t bother your back.
It says to weigh all the vegetables cooked. How do you measure if you are eating them raw?
It’s really hard to determine that because it depends on what vegetable it is. Different vegetables carry a different amount of water and when you cook them, they lose water so the cooked weight will be different than the raw weight.
We also do offer personal 1-on-1 training if that is something you’re interested in for a more personalized program based on your needs! 😉
Hi Team!
First of all, old school forum – very cool.This is my first challenge, and first ever following a nutrition plan – Exciting and scary! I’m having a hard time figuring out what makes sense here based on my new goal and existing hobbies. I’m challenging myself to the largest body transformation I can. I’m thinking keep as much muscle as possible and only burn fat. Well now don’t we all want that unachievable goal!?
Steps: Currently averaging 11-12k steps a day
2x 15 minute HIIT Sessions: I enjoy and will continue to play pickup hockey primarily Tuesdays and Thursdays at Lunchtime. I figure this covers the HIIT sessions and some. It averages about 700 calories in 1.25 hours. I have approx 2-4 minute shifts where my heart rate goes variably between 150-170bpm and then rest on the bench in between.
My questions are:
1 – Should I have my high carb days on Tuesdays and Thursdays to match my activity or split them up Wednesday and Saturday as you suggested in the meal plan?2 – I occasionally have a Wednesday or Sunday Hockey Game in addition to the pickups. Should I add additional Carbs ad-hoc, or should I plan an additional high carb day in those situations?
3 – If you are unable to give customized advice, can you at least give some basic insight on need for additional carbs to not risk burning muscle?
Maybe other helpful contextual info…
Gender: Male
Age: 41
Height: 5’8″Thanks,
KeithHey Keith! Welcome to your first challenge! Happy to have you and it sounds like you have some great goals! 🙂 We recommend you follow the carbs as recommended in the challenge, and the idea is to have ample glycogen recovery for your workout days. Rest/recovery days are crucial, and you really only are as good as your recovery, so refilling your glycogen stores and fueling for recovery is the goal so that you can have strength, energy and exercise endurance to tackle your workouts.
Let us know if you have any other questions, and best of luck with the challenge! 🙂
So the amount of meat listed in the plans is already cooked ? Like it says 3 ounces turkey meat cooked.
All meat is measured cooked, correct.
Hello, I noticed in the vegetable section of the meal exchange the second column is partly a duplication of the first column.
Thanks so much for letting us know, I will let the rest of the team know 😊
Hello, I’m super bad about not eating breakfast. Especially before I go to work out. How soon do I need to eat breakfast (Meal 1) after waking up?
It’s not really important how soon you eat after you wake up, but more important that you get something in you stomach about 30-45 min before you workout 😉
Hi! How many total oz of protein/yogurt mix is expected for each jar/serving?
I recommend weighing the whole recipe after it’s made in grams, then divide it into two serving sizes and you will have your total in grams needed for each serving.
Hey ladies
the at home workout phase one Friday glutes says in the challenge book glute kickbacks for the last exercise but in the video it is Dumbbell single leg calf raises. Just wanted to let you know.Thank you so much for letting us know, I will let the team know to correct the link 🙂
It’s listed as a hammer hold, however the video is a normal curl. Do we use a rope and do a hammer curl or bar and traditional hold?
Thank you
I would just do it as shown in he video 🙂
Hi, out of curiosity, why do the high days fall on rest days? I assumed more carbs on lifting days so please teach me! Thank you
Higher carbs on rest days will help refill your glycogen supply, which is ideal on recovery days to replenish for the next workout. Working out tears your body own and breaks down muscle, rest days are when your body does the repairing of the torn tissue, so extra nourishment on recovery days helps even more with optimal recovery.
I have lower back issues and this exercise cause a great deal of pain currently !
What can I do to replace this to be easier on my lower back ?
You can replace hurt extensions with any other hamstring exercise: lying hamstring curls, seated hamstring curls or stiff-legged deadlifts.
I workout after work, around 4 or 5pm and then eat supper after that and don’t eat after that. Would I incorporate meal 5/post workout meal earlier in the day into my other meals? I typically only eat 4 times a day. Thank you
No, the post workout is specifically designed to consume within about 40 min post lifting, then you should eat your last meal sometime after that 👍
20 years of Hapkido and heavy lifting, I was sick fit and then covid made me just plain sick…still battling vertigo. I’ve taken the last year and half off to heal. I tore it all down and I’m using Nicole’s program to build it back. At 54, I’m very excited to see how this goes. It’s also wonderful to see so many women my age-ish taking the challenge. I’m a huge Nicole fan and her understanding of aging women has led me right here! Great luck ladies, dondi
Welcome, happy to have you join the challenge! You’ve got this! 💪😃
Can I change up the fat-reduced feta cheese for any other cheese in the food exchange list ? And if yes how much?
Feta is expensive in CanadaNo because the other cheeses in the food exchange list are not reduced fat, they are full fat, so the calories and macros won’t be the same. For recipes, it’s best to not do any exchanges first single ingredients in the recipe.
My name is Shelly-Ann. Just turned 53. I’ve join a number of challenges before but I have never completed one. I’m hoping this time will be different.
Welcome, we are so happy you’re here! Let us know if you need help with anything along the way ♥️
Am i able to coat the muffin tins w anything so the ingredients dont stick while cooking?
Non-stick cooking spray would work but I would stay away from oils or butter since this will add calories and fat.
I have nutrition question this is Peggy delmore and I’m on the challenges and I’m disabled so I’m limited with exercise so should I I still do the high calorie day or stick with the base caloriies than you
Hi Peggy! 🙂
You can do that and if you don’t see progress after a few weeks, you can just stick with the base calories 😉 Best of luck with the challenge!
~ Naomi
Hi. Im currently doing 10k steps. The cardio prescribed should the steps from cardio go towards 10k steps??
It’s your total cumulative steps for the day including everything 🙂
I’m doing this because I’ve already proven I can lose weight—but I’ve hit a stall, and I’m not finished. I’m ready to break through this plateau and keep moving forward.
I want to move easier, feel stronger, and have the energy to fully enjoy life with my grandchildren—running, playing, and being present without limitation.
My health matters—not just for me, but for the people I love. I want to set an example, to be the change, and show that it’s never too late to take care of yourself and keep growing.
Even starting with a hurt knee, I’m choosing progress over perfection. I’m showing up, taking care of my body, and committing to getting healthier one step at a time.
I want to feel confident again—strong, capable, and proud of how I look and feel.
Love this!! You’ve got this 🙂
