Naomi
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Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?
Hi Anita- I would love to help you with this, but I’ll have to refer you to our office staff in order to check your photos. Can you please email your issue to: [email protected] and they can help you out?
Hi Barbara- we’re working on fixing the issue with the training thread, sorry about that! It should be fixed soon.
As far as the Push/Pull, the workouts are correct. Nicole has all different types of exercises included, but with a push or pull “focus.” This doesn’t mean there won’t be push exercises on pull days and visa versa, it just means that most of the exercises of the workout are either push dominant or pull dominant. I hope this helps! 🙂
Hi Melody- if you scroll down on the training tab below the PDFs, you’ll see a chart with all the exercises for that day. Click on a particular exercise to see the exercise video demo, and to get alternative exercises for that particular exercise, which is listed under the exercise video.
Hey there- yes to both! The Smith Machine and barbell under the legs would both work as substitutes if you don’t have access to a Hack Squat machine 🙂
Hi Sue- If you take the weight the entire loaf and divide it by 4, that will equal one serving size. Allison, you have the right idea, yes 🙂 !
Hey there- if you could please email any technical issues you are having to: [email protected] then someone on our tech support can help you there.
Hey ladies- can you please address these kinds of questions to: [email protected] and they can help you there 🙂
Hey there- Nicole put this program together with the number, type and duration of cardio specifically for the best muscle and strength-building program possible based on her knowledge and expertise. I would advise sticking to the cardio program, but if you want to do a 30 min HIIT spin session that would totally count towards your 3x cardio HIIT sessions 😉
I would advise avoiding this on leg day because if you do it before your leg workout, you likely may not be able to have as good a quality leg lifting session because of the HIIT spin class. You could do it after your leg workout, but your legs might (should) be fried from the leg workout. If your legs aren’t fried from the leg workout, you should lift heavier 😛
Remember, the main focus and goal of this program is lifting HEAVY to build muscle and strength. Cardio is not the main priority, so make sure you don’t sacrifice your lifting sessions for cardio sessions.
I hope this makes sense and helps a bit. Good luck with the challenge!! 😀
Hi Kara- I am personally coming into the challenge from eating about 25-50g of carbs per day and am doing Meal Plan 2, which is 240g per day on training days! Big difference, but I jumped right in yesterday with the meal plan and feel great. I’m sure everyone’s body will respond differently, but the food sources of the carbs in this meal plan are so healthy and clean that I don’t think you should have a problem. Just give it a try! You may be surprised 😉
Good luck and please keep us posted!
Hey there- absolutely you can break up your meals however you need to and that makes the most sense based on your schedule 😉 Good luck!
Hi Jodi- I would say roughly the following (per slice):
Calories: 75-90
Fat: 0.5-2g
Carbs: about 15g
Protein: 2-5gI hope this helps 🙂
Hey there- yes, it is ok to eat late, but if you want to go to bed earlier than you can just eat your last meal before you go to bed, even if it’s only 1-2 hours after your post-workout meal.
I hope this helps! Have a great first week 🙂
Hi Julie!! 🙂
Yes, do straight sets of each of the exercises as indicated then rest for 30-45 secedes between each set. So for example, you will do 15-20 reps of cable crunches, rest for 30-45 seconds, then do a second set of 15-20 reps, rest for 30-45 seconds and then do a 3rd and final set of cable crunches.
You’ll do this for the V-Ups (ouch!) and the weighted oblique twists as well 🙂
Good luck!
Hey guys- sorry for the problem accessing the training link. This is beyond my scope of expertise, I don’t know how to fix this lol! I have sent an email to our tech support letting them know that some people are unable to access the Training Forums.
Hopefully it will be fixed soon! Thank you for your patience 🙂
Hi Judy- all of that information can be found in the Challenge Rules 🙂
Hi Julie- rices can vary in calories and macros depending on the variety, so my recommendation would be to stick with whatever rice the meal plan calls for 🙂
Hi Elin! Protein bars and meal replacements would knock your daily calories and macros (fat, carbs, sugars) way off. Unfortunately, most of these are glorified candy bars 🙁
My recommendation on these days would be to have the post workout shake meal as one of your meals if you are in a pinch 😉
Hey there- we do not have any substitutes for any of the foods in the meals. Nicole created each meal with specific calories and macros, so if there is something in a meal that you don’t like or hat doesn’t agree wit you, then my recommendation would be to choose one of the other 11 meals 🙂
Hey there- we are SO excited to have you as part of this challenge! Yes, cardio post workouts is fine 🙂
On rest days, light cardio and yoga are fine, absolutely but just make sure you are allowing your body to recover and the intensity of the cardio or yoga is not a lot, but I’m sure you know that.
Enjoy, and good luck with the challenge! We can’t wait to see your progress!!
