[Naomi]

Hey Amanda- you can use either one. Obviously the larger, heavier ball would be more challenging 😉

[Naomi]

Hey there- if you realized later in the day you forgot your post-workout meal, then you can have it before bed.

[Naomi]

Hey there- I would follow the program as Nicole has it laid out, but if you choose to do extra ab exercises that’s up to you 🙂

[Naomi]

Hi Nancy- I would start with the 10-12 rep range. Good luck and have a great first week!:-)

[Naomi]

Hey Kathy- If you follow this program, you shouldn’t get bigger around your waist unless you have some other health issues going on such as thyroid, hormones, etc. Good luck, and I hope you have a great week 2 of the challenge! 🙂

[Naomi]

Hey there- the best way to gauge it to go by how the weight feels. I think it is best to er on the side of heavy, especially when you’re aiming for such a low rep range. If you normally can do a certain exercise with 20lbs for 8-12 reps, try it with 25lbs for 6-8 reps.

Good luck, and have a great seconds week!!

[Naomi]

Hey there- make sure you read all of the information in this program so that you don’t miss anything 😉 There is more information about supplements in the Supplements Section.

Good luck, and have a great week 2!

[Naomi]

Hey there- on the grocery lists, there is a list of spices and condiments for this challenge. A few pickles are fine on occasion though they are not on the plan so be aware of that, and just don’t go overboard 😛

[Naomi]

Hey there! Your schedule looks great, so you are goo din that department! A pre-workout is before a workout. Aa post-workout meal is for after your weight lifting 😉

[Naomi]

Hey there- everyone’s daily schedule is so different, wake-up and bedtimes, work schedules, workout times, etc. so we can’t possibly recommend a basic tie line for when you should be eating meals other than what Nicole has already outline, generally, in the Program Overview (make sure you watch the video as well) and the Nutrition Section.

Good luck with week 2!

[Naomi]

Hi Jackie- have you tried doing any research on-line for pre-workouts without Sucralose or gone t your local health or supplements store? They might be able to help you there as well 🙂

[Naomi]

Hi Lori- there is an abbreviation key in the upper right hand corner:
HI = high intensity
LI = low intensity
MI = moderate intensity

🙂

[Naomi]

Hi Yvette- that is awesome that he is doing the challenge with you! 🙂 Very cool! I believe there is a meal with green beans and spiraled zucchini that he can choose if he doesn’t like the broccoli or Brussels sprouts.

Have a great week 2 of the challenge! 🙂

[Naomi]

Hey there- I completely understand, I have taken breaks from upright rows during times in my life when I felt a tweak in my shoulder. It seems that particular motion and movement creates a unique movement and position of the shoulder muscles. I have two recommendations:

1. either omit this exercise from your workout completely – it is better to be safe than risk injury under any circumstances
2. if the following doesn’t cause discomfort or pain, you can try doing upright rows with two lighter dumbbells in each hand, or you can use exercise bands that don’t have too much tension in them, and keep a small range of motion. In other words, go down all the way, but when you bring the weight or tension up in the upright row movement, stop just before you feel the pain or discomfort.

I hope this helps! Good luck 🙂

[Naomi]

Hey there-just give it a little bit of time, your bodies will adjust for sure! 🙂 Good luck in week 2 … you’ve got this!!

[Naomi]

Hi Caroline-

I am so sorry you felt discouraged after reading some posts/comments on the facebook page. Please take Monica and Sue’s advice! I have experimented with pretty much every calorie and macro ratio under the sun over the last 18-20 years, and have primarily eaten Keto over the last 6 years. I decided to participate in this challenge 100%, including the meal plan, which means high carbs.

I nose-dived right into Meal Plan 2, which means I went straight from eating 25-40g of carbs per day to eating 150g on low-carb days and 240g on training days … gummy bears and all, lol!

As Sue mentioned, everyone’s body responds differently, but you have to trust that Nicole knows her stuff, most likely more than the people who’s comments you read that made you question everything.

This is only 35 days, and as long as you follow the workouts and meal plans as Nicole laid out for you, you are doing awesome! You will never know how this program will work for you unless you see it all the way through to the end. We are here for you, and we are rooting for you!!! Give the entire 35 days a chance so you can make an informed decision about how your body responds this program. Who knows, maybe the people who’s comments you ready weren’t following through with the program in some other area so they tried to cut corners (??) and even then, there may have been other factors at play. Besides, we don’t know what they looked like when they started, how their bodies responded, or what the end result was of their carb-cutting. Basically, it comes down to: do you trust their advise, or do you trust the program/advise/guidance that Nicole has put together?

Please trust your decision to participate in this challenge and see it through to the end. You can do this!! 🙂

[Naomi]

Hey there- you could do Buns on the Run at home, or Grand Slam at home in the HIIT Workouts. If yo don’t have a medicine ball for the first exercise of the Grand Slam, then you could do mountain climbers, burpees, jump rope, high knees or anything like that instead of the ball slams.

For Buns on the Run, typically a nearby high school track will be open to the public on the weekends, or you could simulate the running workout around your neighborhood or nearby park. I hope this helps!

[Naomi]

Hi Kathy- definitely more like a squat. I would be cautious of anything you see posted on social media, they may not be doing it the way Nicole would like it done, so I am really glad you posted here for clarification.

The equipment used and where the equipment is placed isn’t really what indicated what the movement is with this exercise, it’s more how your body is positioned. As long as you keep your chest up, legs wide and you are doing more of a pliet (like in ballet) squat, then you are doing it correctly. I think if you saw someone using a barbell down at their shins, then you are correct. That person would have to bend over forward more at the torso and hinge forward at the hips in order to clear the barbell of their knees, so that would be more of a sumo DL.

Your best bet would be to do all the exercises as indicated in the video demos Nicole provides … but always ask here for clarification if you are unsure 😉

Great job, keep it up and have a STRONG week 2!!

[Naomi]

Hey there- you have two other options for post workout, so choose one of the other two options 🙂

[Naomi]

Hey there- for any warm-up, you’ll pick a fairly light weight, sometimes even just body weight (on exercises like squats and lunges for example). A warm-up is just to get the blood pumping and muscles warm. It shouldn’t feel heavy, but you should feel a little burn which indicates the blood and lactic acid are warming up your muscles, joints are getting mobile, etc.

I hope this helps! 🙂

[Naomi]

😉

I don’t know why, but I haven’t felt any decrease in energy or strength. I’ve felt pretty good actually! Yep, definitely give it a little more time, see these 35 days through, and finish strong knowing you followed the whole challenge and gave it all you’ve got! Proud of you fr thing a leap of faith!!

[Naomi]

Hi Jody- yes, if you are running a 5k race then that would count towards one of your cardio days. Good luck with the race! 🙂

[Naomi]

Hi Leena- please email any technical issues you are having, such as slow video loading times, to: [email protected]

They can help you there 😉

[Naomi]

Hi Kathy- yes, your body should adjust 😉 Which carbs in particular are you feel exhausted and what time of day do you feel the most exhausted?

I would give it time, just trust the process! It might be the harder workouts that are zapping your energy, not the carbs lol! Also, make sure you’re sleeping enough and drinking plenty of water. All of this can affect your energy levels.

[Naomi]

Hi Beth- I believe I answered your question in another posts for Day 4 🙂

Maria- Day 4 is a “Pull-focused” workout with a mix of a bunch of different exercises. The deadlifts are a pull exercise and work lower back, glutes and hamstrings. For the Warm up, you will do 3 sets with a lighter weight, and you can use the same weight but just decrease the reps each set. So the first set will be 15 reps second set will be 12 reps and third set will be 10 reps. You won’t go up in weight since this is just a warm up 🙂

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