[Naomi]

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! 😉

[Naomi]

Keith Cherlinczuk-Ruiz wrote:

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,
Keith

Hey 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! 🙂

[Naomi]

Lisha Mercer wrote:

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.

[Naomi]

Sandi Kiser wrote:

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 😊

[Naomi]

Sandi Kiser wrote:

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 😉

[Naomi]

lavarisco wrote:

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.

[Naomi]

rasmussen.danielle wrote:

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 🙂

[Naomi]

Kristy Safarians wrote:

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 🙂

[Naomi]

lavarisco wrote:

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.

[Naomi]

Chris McDonough wrote:

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.

[Naomi]

jlamothe0908 wrote:

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 👍

[Naomi]

Dondi O’Neal Smith wrote:

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! 💪😃

[Naomi]

shelly.milovich wrote:

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 Canada

No 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.

[Naomi]

kitteykat13 wrote:

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 ♥️

[Naomi]

lavarisco wrote:

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.

[Naomi]

n.peg wrote:

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

[Naomi]

Kathy Howley wrote:

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 🙂

[Naomi]

Maria wrote:

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 🙂

[Naomi]

kmckillip1430 wrote:

Hi! I don’t see dairy listed in the exchange list but it’s on the grocery list. Is there a dairy piece missing on the exchange or do we only get what’s listed on the grocery list for recipes? Thanks!

There is no separate dairy section in the food exchange list, as the full fat cheeses are considered a fat exchange and are listed in the fats category. In the grocery list, they are separated in a dairy category. Sorry for any confusion.

[Naomi]

Olivia Miciak wrote:

What are your thoughts on using canned chicken breast from Costco? For the wraps.

Obviously I’d prefer fresh but if I’m in a pinch, would it suffice? (I can’t upload the photo)

I am familiar with the Costco canned chicken. I would try to use regular boneless skinless chicken breasts and plan/prep in advance, but if in a pinch you need to use the canned chicken, then that’s all you can do if that’s your best option.

[Naomi]

kmckillip1430 wrote:

Hi! I don’t see dairy listed in the exchange list but it’s on the grocery list. Is there a dairy piece missing on the exchange or do we only get what’s listed on the grocery list for recipes? Thanks!

Hey there! I will double check to confirm and get back with you as soon as I hear back 😊

[Naomi]

Kelly Carroll wrote:

Hi, just letting you know the mobility videos need attention. The video for glutes/piriformis is a repeat of the hamstring video, and the inner thigh/adductor/groin video is a repeat of the TFL. Thanks!

Thanks for catching that, I will let the team know for corrections 🙂

[Naomi]

Chris McDonough wrote:

Good morning ,
My name is Chris McDonough and I am turning 60 this year !
I’m ready to get started with the program!

My goal is to be with the program !

And to get cardio in as prescribed

My Why

This is my why…

It’s not just about losing weight.
It’s about gaining my life back.

I want to feel better—not just physically, but emotionally too. I’m tired of feeling drained, tired of pushing through exhaustion just to get through the day. I want to show up fully in my work as a stylist, with energy, passion, and confidence… not fatigue.

I want to have the energy to truly enjoy life outside of work—to run, play, laugh, and be present with my grandchildren. Those moments matter more than anything.

And yes… I want to feel good in my clothes again. To put something on and think, “I look cute,” instead of wondering how to hide. I want to feel confident in my own skin.

This journey isn’t about perfection.
It’s about becoming the version of me that feels alive again.

Welcome, keep referring back to this and push through when it gets hard and you are feeling the struggles. You’ve got this!!!

[Naomi]

Chris McDonough wrote:

It says serving 2

I’m guessing that it means 2 muffins per meal

Not 2 people servings

So 4 muffins per meal?

The servings listed in the recipe mean that is how many servings the recipe makes. For the serving size for your meal plan (how many you’re supposed to eat), refer to your specific meal plan (not the recipe) and it will indicate how many muffins you’re suppose to eat.

[Naomi]

Maria wrote:

An hour after I signed up for the challenge yesterday my dog was overly excited and pulled the leash and me unexpectdly.Later I squatted down to pick something up and had lots of pain. Hopefully it is just a Medial Meniscus Irritation and not a tear. Are there any modifications to lunges and squats? I was thinking maybe a sit and stand with a chair or the bench.I’m not sure about lunges.

Thanks.

Hey there-

I am so sorry that happened to you! Ugh 🙁 I would just avoid all squats and lunges for now and do another set or two of the leg exercises that don’t exacerbate your knees. Or try to go half reps with squats and lunges, and stop just before you feel any pain which should alleviate any pressure/straign on your knees. I hope this helps!

~ Naomi

[Author]

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