[Naomi]

connie_mclean wrote:

On my seated dumbbell shoulder press for cycle 2, on my third set I tried to do my max weight from cycle 1 set 4. I could only do 3 reps! But the week before I did 6 reps. What a crummy feeling! So I dropped the weight back and finished out the reps. Is this normal to lose progress? Most of the other exercises I was able to either do the same or increase the weight from the previous cycle.

Hey there! One workout of less strength than the week before does not equate to lost progress. Progress with strength is not necessarily linear, there are so many factors that can go into it, especially sleep quality the night before, how many meals you had prior to lifting, where your head is at during a particular lift(plays a HUGE part), if you are experiencing any stressful situations (can either increase strength or decrease strength), etc.

Wait and see where you are next week and the week after, then you can assess if you’ve consistently not been able to lift as heavy as before 😉

[Naomi]

Kristy Safarians wrote:

I was sick last week, so a little late to the party… in reading how they (anchor lifts) work, for the 2nd time you do them and it’s 4-6 rep range, are you still building up to the 4th set? And if so, how do you know where to start on first set? Second or third set of first time?
For example:
75×8
95×8
105×8
105×8 (forgot to increase weight for last set)
115×8

I hadn’t bench pressed in awhile so I probably could’ve started higher. I don’t want to waste sets next time, but unsure what would be a decent increase. What do you recommend as my starting weight for next time?

Hope this makes sense.

Thank you.

Hi! I would go by feel and not by number necessarily. If you haven’t bench pressed in a while, test it out and see what feels like a good starting point, then go from there 💪

[Naomi]

Kristy Safarians wrote:

I was sick last week, so a little late to the party… in reading how they (anchor lifts) work, for the 2nd time you do them and it’s 4-6 rep range, are you still building up to the 4th set? And if so, how do you know where to start on first set? Second or third set of first time?
For example:
75×8
95×8
105×8
105×8 (forgot to increase weight for last set)
115×8

I hadn’t bench pressed in awhile so I probably could’ve started higher. I don’t want to waste sets next time, but unsure what would be a decent increase. What do you recommend as my starting weight for next time?

Hope this makes sense.

Thank you.

Hi! I would go by feel and not by number necessarily. If you haven’t bench pressed in a while, test it out and see what feels like a good starting point, then go from there 💪

[Naomi]

connie_mclean wrote:

For the workout tracker for the home workouts, if I use two 15 pound dumbbells, do I record the weight as 15 or 30?

Great question! You are using 15lbs dumbbells, even though you are using two, I would track it as 15lbs just so you don’t get confused in the future about if you were using 30lb dumbbells 😉

[Naomi]

Anne Brammer wrote:

Hello, so first of all it took me a second to see how the workout schedule works.
It’s a masterpiece!
Again you’ve knocked it out of the park.
Always written out with perfection.
Question, If started with the 3 Day Scedule can I jump to a 4 Day Schedule?
Sincerely,
Anne Brammer

Absolutely, and visa versa. It’s flexible to fit your schedule 💪☺️

[Naomi]

Patrycja Leszczynski wrote:

Just to clarify, plan 2 meal 1, we do cranberry pancakes using egg whites and eggs – 4 servings per recipe, and in addition 3 egg whites per meal?

The recipe makes 4 servings, correct. Your meal plan calls for one serving, so you should have 3 pancake servings leftover to eat the following days when you make the recipe.

But yes, to get the correct amount of protein for this meal, you’ll have an additional 3 egg whites.

[Naomi]

Heather Peterson wrote:

Are we not submitting pictures of before and after? And if we are not how do you determine the winners at the end of the challenge?

There are no befor/after pics for this challenge. Please read page 7 of the ebook for winner selection info and make sure to watch the welcome video 💪😊

[Naomi]

Traci Van Valkenburg wrote:

Hello! Hanging knee raises… can’t do them. I have no grip strength. I did 2 sets of Abmat sit-ups with twist at top. Is that a good sub or do you recommend something else? Maybe Russian twists with weight ball/kettlebell?
Thanks!

Hey there, the hanging knee raises are more lower ab work so you can do bicycles or Leung leg lifts with slightly bent knees, the same or similar movement as hanging knee raises just lying on the floor instead of hanging 😊

[Naomi]

Donna Richardson wrote:

Hi, I am entering the recipes into MyFitnessPal and for the Turkey Apple Sage Sweet Potato Skillet the total calories on the Recipe says it should be 272 Calories. In MyFitnessPal the lean ground turkey for 2lbs is well over 1k calories so when you split that into the servings it is way over the recipe calories. Has anyone found the correct lean ground turkey in MyFitnessPal? or have a recommendation on entering it?

Correct, it should be 1lb, not 2lbs. This is being corrected in the ebook, thanks for the catch! 😊

[Naomi]

connie_mclean wrote:

I know it’s a bit lame to ask, but where do I find the private Facebook community mentioned where we are to post our starting videos?

Here you go: https://www.facebook.com/share/1924PPNo8a/?mibextid=wwXIfr

[Naomi]

L-A wrote:

Can you choose a one off meal option from the vegan plan if you are following the non vegan meal plan.

Yes, you can

[Naomi]

cowen06 wrote:

Do we need to submit anything at the start of the challenge? Or just during and at the end?

• Post Your Starting Lift- at the end of Week 1, post a video of yourself doing one of the program’s Anchor Lifts in the private Facebook Community, along with why you want to get stronger or what you want to improve.
• Show Your Progress- during Week 6, post a video of the same lift, and share what changed, how you improved, and what getting stronger meant to you.

[Naomi]

stacy.pollet wrote:

If someone wha ya to workout 5 days a week and rest two, do we just follow the order of the workouts ABCD?

Yep, you got it!

[Naomi]

Lisa Lopez wrote:

Laughed out loud at the lunch ladies and mystery meat! The cafeteria situation is so relatable and took me back! Love it.

LOL!!! So glad this took you back down memory lane 🙂

[Naomi]

Debbie Pace wrote:

When I click to open the welcome video, I keep getting a 404 error. Is there an issue with the video?

It says: Epic 404 – Article Not Found
The article you were looking for was not found, but maybe try looking again!

Hi Debbie! Can you email tech support at [email protected] and someone can help you put there?

[Naomi]

Nicola Torchio wrote:

Naomi,
I think it’s fixed. I also noticed it and came to report it but saw Stephanie’s post, so I knew I didn’t need to. I opened the new version last night after Maureen posted and it looks good now.

Ok awesome, that is great news! Thanks for the update, Nicola 😊

[Naomi]

juliesms wrote:

Excited to start this challenge!! Is there any discount code for supplements?

STR25ONG

[Naomi]

Maria Moak wrote:

Hi, I’m so excited to start this new challenge. It’s been a while since I’ve done one. I’m just wondering when the strength classes are?

You will be sent a link to the classes once a week on Mondays 💪😃

[Naomi]

cowen06 wrote:

I have a shoulder issue that gets irritated with overhead exercises – is there a anchor exercise that I can substitute for the BB shoulder press? Thanks!

You can substitute with dumbbell from raises or lateral raises 🙂

[Naomi]

Stephanie wrote:

For some reason when I save the PDF to my phone, several bubble mark ups appear. However when I view it in chrome browser the mark ups are gone? Not sure if this is something that needs to fixed, I haven’t had this happen with previous challenge PDFs.

HUmmmm, I am not sure what might be going on, but I will reach out to the technical team to see if they can pinpoint that. We haven’t had any other complaints about that so not sure if it’s on your end (?)

[Naomi]

Nicola Torchio wrote:

Day 9 of the 4-day schedule calendar has “workouc” instead of which workout number and upper/lower body letter.

Thanks so much for catching the type-O, I will reach out to the team for correction 🙂

[Naomi]

Nicola Torchio wrote:

At-home workout 2 is at the end of the tracker and a gym workout is in between at-home workout 1 and 3. Page says it’s Gym workout 4, which seems like it’s actually a typo and is really Gym day 8 and just in the wrong spot.

Thank you so much, I will reach out to the team for corrections! 🙂

[Naomi]

n.peg wrote:

Yes I’m comfortable there

Then there is no need to change anything.

[Naomi]

demiller7339 wrote:

I need to order some more supplements but cannot find the discount code for this challenge. Could you please send that to me.

LVLUP25

[Naomi]

n.peg wrote:

I have a nutrition question I’m not sure what plan to stick to I’m disabled so I have limitations on my workouts so should I stay with phase one or go to phase two thank you

Are you happy with the results you’ve been getting from Phase 1 nutrition plan?

[Author]

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