Naomi
Forum Replies Created
-
Posts
-
Hi think tank!
I am doing Wednesday’s workout tomorrow (I had to change up days off earlier in the week) and it’s looking a little ominous for me right now as my knees have started to really hurt. I’ve done my best to roll, ice, rest, etc but they are just not happy.
Is it better to push through with a slightly lighter and easier version, skip it, and just do the next legs session on Saturday? I don’t like missing sessions and already have skipped cardio today because we don’t have upper body machines and my knees in no way could handle it today.
Thoughts?
Thank you!!! 😊
Hi Vanessa-
I am so sorry you are dealing with knee pain. Is this normal for you, or have you had chronic knee pain in the past and had your knees checked out by a specialist?
I would recommend warming up thoroughly before attempting a lighter, modified version of the workout tomorrow and assessing how your body feels with the lighter workout. If it doesn’t feel good, I would NOT push through it, it isn’t worth it and you might have something serious going on that could lead to injury. You shouldn’t be feeling any “bad” kind of pain, just lactic acid burn from the workout, in other words, the “good” kind of pain. Just listen to your body and do the best you can do with what your body is telling you, even if that means not working lower body and going to have your knees checked out.
Please keep us posted!
~ Naomi
Hi – want to do the frittata with goat cheese and sub out asparagus for sun dried tomatoes. Are sun dried tomatoes an acceptable substitute if I drain and rinse the oil off? I know they are not on the exchange list.
As long as they don’t have any sugar added, sun-dried tomatoes and tomato are the same thing, just sun-dried, lol, so you can use the tomatoes on the exchange list as a guide for the sun dried tomatoes, though the weight/portion size won’t be the same as regular tomatoes because sun-dried tomatoes are dehydrated so all the water has been taken out of them. I won’t be able to help you with the accurate portion size of the sun-dried tomatoes in place of the tomatoes, but you can calculate by the calories/macros per serving size of the sun-dried tomatoes in place of asparagus.
Sorry if someone asked and I missed it but I don’t have cables at home. Is this an error? Should I just use resistance bands or tubes?
You can use resistance bands or tubes in place of cables, they serve the same function 🙂
I did great first two weeks. This week my arms feel so weak. Very odd. Is this normal?? I’ve been doing these challenges for 4 years and I feel like I got a plateau this week .. maybe I pushed myself too hard last week?
You might just be going through a “strength growth spurt” which happens from time to time 😉 You could be training much harder because you’re getting stronger but then there is a period of fatigue. Make sure you’re getting in all your protein, hydrating and doing active recovery to help flush out left-over lactic acid soreness. Just go a little lighter to reduce the intensity this week and reassess to see how you feel next week.
Great job! 😀
Is there any substitute for this exercise? I have balance issues, mainly with my left side, that make it feel unsafe.
I would recommend stepping t the side either on a lower step, or just step to the side on the floor, then raise your leg. Or you can put your hand on the wall for stability and just do the leg raises instead of lateral step to leg raise. I hope this helps!
I used my blender. Cornstarch
I am not sure why yours would be runny. I haven’t heard anyone else experience this. Sorry, I know that’s not much help.
Hey. Is the banana pudding supposed to be runny? I’m not sure how I’m supposed to eat it or what I did wrong. Ha
Add another banana? Then I know the macros would be off…
Anyone else having this problem?
Help!
Thanks. 🙂Hummmm, no it shouldn’t be runny. How are you mixing it in a food processor, and which are you using, cornstarch or arrowroot?
I was super sick last week with the flu, missed week #2 workouts. Should I pick up where I left off at or move ro week 3? Thank you
If you want to do the full challenge, I would go ahead and do week 2’s workouts. If you want to stay all caught up with the challenge, then do week 3’s workouts since that’s the week we’re heading in to. It depends on which is more important to you. I hope you’re feeling better! 🙂
Hi! Missed the live workout where do I find it?
The link to the live workout will be emailed out over the next few days. You can also reach out to [email protected] to make sure you’re on the email distribution list for the challenge emails if you aren’t sure.
I’d like to make the frittata with bell peppers instead of asparagus. I was wondering how much to substitute. How many grams/ounces,etc is 5 spears of asparagus?
I would weigh out 5 asparagus spears to see what the weight is in grams, then use that same calculation to measure out the same amount of bell peppers in grams. It will be an even exchange since the weight in the exchange list is the same.
So 4 slices of turkey bacon are on the exchange list as a lean protein w approximately 25 gm of protein. There is only 2-3gm of protein per slice. I’d have to eat like 12 slices of bacon 😁 Suggestions? Is it a brand thing?
Try to look for a brand with a littlele higher protein per slice. I am not sure what brand Nicole used to calculate the meal plans/exchange list for this challenge, but that seems a little low per slice.
Ok. So don’t go to failure like usual. If I’m doing 15lb dumbbells and I can do past 20, do I stop at 20? If I were to increase to 20lb wts, I may only be able to do 12, so stick with 15lbs?
If you can get 12 reps with 20lb dumbbells, go ahead and do as many as you can with the 20lbs then drop to 15lbs to hammer out the remaining reps to get to 20 reps.
Reps are 20 and superset so 40. With lighter reps, it’s easier to hit failure. Like 8-10, I’ll push to get there and increase weight to what I can get 7-8. With 20, I slowed the reps and 20 is burning but I get there and can maybe do a few more but not many. It I increase, I know I won’t be able to get to 20 and maybe 15. Should I try for heavier the first exercise and maybe drop to get the full 20 and then do same for second exercise? Or is 20 reps burning good enough?I hope I’m explaining it
You are suppose to choose a weight where you are able to get the number of reps and sets in that it calls for in the challenge workout 😉
Silly question, but the pasta 1.5 SC as substitute for russet potato (Plan 3, Meal 4, Option 2), seems like a huge portion??
Am I supposed to measure pasta cooked?
All pastas, grains, rice, etc. are measured cooked except for hot cereals such as oatmeal and cream of rice, which should be measured dry.
After I make the pudding am I adding an additional 24g of pb to my serving or is the 24g the pb I already used while making the pudding what it’s referring to..
also I know it says that the recipe makes 4 servings but what exactly is the serving sizeI hope this makes sense 😅
What meal plan are you following?
Also, to find out exactly how many grams equal a serving size for the pudding you make, you will measure the entire finished batch of pudding, then divide it by 4. Whatever that number is will be one serving of pudding.
This is confusing me too. I think the PB is in addition to your serving of pudding? But not positive
I just got confirmation back from Nicole, this is an additional 24g of Peanut Butter – in addition to the PB Banana Pudding – enjoy! 🙂
It says 1LP but then next to it is 2 scoops of whey protein? Is it supposed to be 2LP or just 1LP? Thanks!
It should be 2LP, I will send a message out to the team for correction 🙂
This is confusing me too. I think the PB is in addition to your serving of pudding? But not positive
That is very confusing, it looks like it is the PB that has already been added to the recipe, not in addition to the serving of PB Banana Pudding … I will send a message to Nicole for confirmation and get back with you asap! 🙂
After I make the pudding am I adding an additional 24g of pb to my serving or is the 24g the pb I already used while making the pudding what it’s referring to..
also I know it says that the recipe makes 4 servings but what exactly is the serving sizeI hope this makes sense 😅
What meal plan are you following?
Also, to find out exactly how many grams equal a serving size for the pudding you make, you will measure the entire finished batch of pudding, then divide it by 4. Whatever that number is will be one serving of pudding.
So I’m registered for the VIP package, and I participated in the first zoom call, but I still don’t understand Marco Polo. I DID get the email with the sharecast link, but when I click on it, it doesn’t link me to the group or Nicole or anything.
Can you email [email protected] and they can help you out with getting in the Marco Polo VIP loop there? You will have to download the Marco Polo app on your phone, but from there I am not sure how you can be included in the daily Marco messages Nicole sends but if you email [email protected] they can instruct you from there
Hi Admin Team,
Nicole always says to let you know if there are any food that we would like to see on the food exchange lists.
Is it possible to get oat yoghurt added to the food exchange list for the next challenge?
Not able to eat dairy or soy and these are the only two yoghurt options on either of the exchange lists.Would love to have the blondes with yoghurt or make the peanut butter pudding in this challenge but don’t know if Greek style oat yogurt would be a straight exchange with Greek dairy yoghurt or if will mess up the macro intake doing this?
Thanks.
Can you send these requests to: [email protected] so that Nicole can have all the requests in an email to refer back to?
What category would Boca burgers fall into on the NON vegan diet? lean protein?
Hey there-
Because the calories and macros of vegan proteins are different than regular proteins, the Boca Burgers are not an even exchange and will not fit into the regular, non vegan meal plan the way Nicole has everything calculated. We advise you follow either the vegan or non vegan meal plan, as individual foods in each category for regular vs vegan are not even swaps.
You could also try to fit a Boca Burger in your meal plan by doing the calculations in a food journaling app such as My Fitness Pal (see where you need to adjust the calories, carbs, proteins and fats in other meals). But it might be easier to just follow either the vegan meal plan or the non vegan meal plan to keep everything simple since Nicole did all the calculations for you already 🙂
Admins-is it possible to see a list of the kinds of recipes in the cookbook? I am sensitive to a number of foods and don’t want to purchase a book only to use a few recipes.
Hey there-
This forum is for questions about the challenge material. For information about other products available on Nicole’s web site, such as the recipe e-book, you can email [email protected]
Ok. We have just over a week till we repeat the leg days. I’ve been chugging water, hitting my protein, stretching, moving and soaking to help the soreness but good lord. I’m anticipating round 2 to not hurt as bad but looking for supplement suggestions that can perhaps take the edge off. Thanks in advance.
Hey there- I am not aware of any supplements that can help with soreness, but I personally take ice baths to help with recovery and reduce soreness – it helps so much with leg muscle recovery 🙂 If you are not use to working out to this intensity, you will experience a higher degree of soreness the first workout, but as you mentioned it won’t likely be as intense the second time around.
In addition to cold exposure to reduce soreness and inflammation, walking will help reduce stiffness as well. You could also try muscle rub creams, such as Bengay.
Is Cardio 30mins Hitt?
Also, Is cardio only done whenever we have upperbody workouts? Or offdays?
March
You can find these answers and more in the cardio section of the ebook on pages 53-54. You should not be doing any exercise on your rest days, including cardio. Examples of how to structure your cardio are explained in the cardio section as well. Make sure you read all the info in the ebook so that you don’t miss any important info! 🙂
