[Naomi]

Bea Hayes wrote:

This was a great question, and I’m glad I checked to this forum, this answered my question too! I love the results and feel I can still improve, so I will continue this plan for an additional 3-4 weeks.

Are the other workouts I can use for a change up? I have some other work out plans from previous challenges saved for reference

Yep, you can use any workouts from previous challenges 🙂

[Naomi]

Tanya wrote:

What do you do to help prevent feeling so drained while on your period during cut phase?

Hey there- you could try focusing on sleep quality, and also incorporate Burn fat-burner to help with energy. Do you typically feel drained during your period even when you aren’t cutting?

[Naomi]

Kristin Allen wrote:

I may be premature in asking, but how do we continue once the challenge is complete? I am really enjoying the meals, workouts and results I’m getting. I know there are reasons why the meal and workout plans are designed the way they are with the timing, types of exercises, nutrition, etc. I want to continue to build on this, but not sure what the best way is to maintain and/or continue to get results (lose fat, gain muscle, get stronger).

Hi Kristin-

Great question! If you are liking the results you are getting, you can simply go back to the start of the challenge and re-do the entire challenge, or you can continue with the current phase for another 3-4 weeks to see how your body continues to respond to the current phase. Or you can get more personalized workouts and nutrition with one of our online coaches, which includes weekly check-ins, continuous monitoring of your nutrition, your progress and on-going revisions to your workouts and meal plans to ensure continuous results. We also have another challenge coming out soon which will be announced in the coming weeks.

You have lots of options for continuous progress! 😀

[Naomi]

Holly Foster wrote:

What bagels are recommended?
I know it says “any kind”, but mine have crazy amount of carbs I feel.

1/2 Thomas plain bagel:
135 calories
.75g fat
27g carbs
5g protein

Cream cheese (doesn’t say to use fat free so this is regular)
80 calories
7g fat
2g carbs
2g protein

NPower isolate I use just one scoop
90 calories
.5g fat
2g carbs
20g protein

That’s total meal macros of:
305 calories (336)
8.25g fat (12g)
31g carbs (25g)
27g protein (32g)

Is that “close enough” to what I should be having that meal?

I think that looks completely fine and close enough to your goals, you are within the macro range for each goal macro in your meal plan 🙂

[Naomi]

Christina Orourke wrote:

I’m struggling to consume enough fiber with the limited number of carbs in Phase 2. I typically get 2-3g of fiber for every 15g carbs consumed, so hitting my goal of 25g/day is rare. Any tips?

I would try to choose carbs from the exchange list that have the highest amount of fiber in them, as well as leafy greens and other veggies containing good quality fiber. If you are still struggling, for the time-being you can take fiber supplementation. Psyllium husks are an excellent source of fiber. I hope this helps! 🙂

[Naomi]

ARMENTA FOWLER wrote:

I was wondering the same becasue both the videos show elbows wide and high. Maybe the incline row is not the right video?

With a high row, your arms are high and elbows wide.

[Naomi]

Victoria Karshner wrote:

Renegade rows. . . is 1 set of that 10-8-6-4-2 then a set of high knees? Or a set of 10 renegade rows, then high knees. Set 2 is 8 renegade rows then a set of high knees (and so on. . .)

That’s correct, yep. In a superset you’ll switch back and forth between two exercises.

[Naomi]

Jen Gee wrote:

Just wondering what kind of oatmeal we use for the pancake? Is it rolled oats, or cooked steel cut. Thank you

Just regular rolled oats, steel oats are more difficult to cook with.

[Naomi]

Carrie McCarthy wrote:

Hello. In the recipe for LOADED BAKED POTATO CHICKEN SALAD, it calls for 5 medium potatoes. Would you know the translation of how many ounces that equals? Looks like my online order gave me like a pound of new potatoes. Figured I could just used them if I could.

Thanks!

One medium potato would be about 175 grams, and you can use new potatoes, which are just younger potatoes harvested earlier than regular mature potatoes.

[Naomi]

Michaell Crews wrote:

Is the first set 10, next set 8, next set 6 and so on?

Correct 🙂

[Naomi]

mrsjholloway wrote:

Hi!

I have watched both videos a few times and am having trouble figuring out the difference. Do I just pull higher with the high row or should my bench be angled higher? I hope this makes sense. Thank you in advance!

With a high row, your arms/elbows are higher up and out to the side. With regular, traditional rows your arms/elbows are close by your side and to the back, and your hands/the weights are closer to your hips.

[Naomi]

Mika wrote:

I was told previously that collagen peptides and bone broth should not count for daily protein intake, I wanted to get your insight on that. Myfitnesspal lists the protein when you track them, so should I subtract that protein? Thanks!

Definitely include the calories and macros of collagen and bone broth in with your daily calorie and macro totals. Great question!

[Naomi]

francis.melinda wrote:

SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.

Thanks.

francis.melinda wrote:

SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.

Thanks.

That seems to be a type-O that needs to be corrected, in the two other versions of the workout, the incline push-ups in Block 3 are jumping jacks, so change the Block 3 inline push-ups to jumping jacks. The incline push-ups in Block 5 are correct. I will let the rest of the team know, thanks for asking so we can correct it 🙂

[Naomi]

rebsyd1 wrote:

Is there a certain size the meatball needs to be? Silly question but I have to ask. We made the meatballs as directed but I got 28 instead of 20. I used my medium cookie baller from pampered chef to make even size balls. It made it easy to make 4 servings instead of 5 like the meal plan says.

This is for Meal Plan 3.

I would try to increase the size of your meatballs to get the 20 serving size as instructed to keep things simple, that way you know you are getting the accurate portion for your individual meal plan 🙂

[Naomi]

Wendy Bowen wrote:

So the exchange list shows 10 olives and 20 olives under the fat column. I have attached a pic for further clarification 😃

It should be 10 olives, sorry about the confusion.

[Naomi]

Wendy Bowen wrote:

So the exchange list shows 10 olives and 20 olives under the fat column. I have attached a pic for further clarification 😃

That is definitely confusing, and I have a message out to Nicole for clarification. When plugging olives into MFP, it appears 10 olives would average about 10g of fat, so I would go with 10 olives as one serving for now until I hear back from Nicole for confirmation.

[Naomi]

Anett Hupczik wrote:

Hi!

I would like to see how to carry out the phase 2 full body exercises but it keeps asking me to log in. I login and it asks me to log in again and again, and I have been having this issue with others as well. Could someone see what is going on?

There are some links that work perfectly and some are just giving me a headache.. 🙁

I am so sorry you are having technical difficulties with some of the links. For these kinds of issues, please email [email protected] and someone can help you there.

[Naomi]

Carri Griffin wrote:

I really found the overnight oatmeal to be a super easy 1st meal for my life and schedule. How would I use this as a substitute meal for breakfast for phase 2? Is it an equal substitute for the rest of the meals? I find the meals )chicken/potato salad,etc) to be more complicated in nature for prep compared to phase 1. Could I use the same meals (chicken burritos/ or greek yogurt w/almond butter, etc) as meals? I am not sure how to balance that with what is expected for phase 2 and the meal in the list?

You can do this yes, but you’ll need to calculate the portion sizes to fit your meal plan for Phase 2 and the meal plan calorie and macro goals that correlate with your Phase 2 Meal Plan. You can do this by plugging in the numbers in a food journaling app such as My Fitness Pal to see what portion size of the meals you want to eat from Phase 1 will equal the totals for your meal plan for Phase 2.

Best of luck with the rest of the challenge! 🙂

[Naomi]

Rebecca Muckelrath wrote:

How many oz of peaches? Whole peaches are MIA in my area so I need to use frozen peaches and was wonder about how many oz to use.

Thank you

Hey there- I am not sure I understand your question, what are you looking at?

[Naomi]

jpedwards1969 wrote:

Looking for professional advice. I have Ankylosing Spondylitis (diagnosed 23 years ago), it’s important to mention this as it will make a difference (I think) in how we determine what I should do. Long story short, I’m dealing with a flair up, and I’m in a great deal of discomfort, so unfortunatly for the past week I’ve rested from lifting (not because I want to, but physically I had to). I know that staying active is important to keep my symptoms at bay, but I’ve recently learned that lifting heavy will cause a flair up . . . which explains so much as over the years just as I’d get to a certain level of lifting this would happen, but I always thought it had to do with my form, although my personal trainer (I had one last year, and she was very good at her job) confirmed my form was fine. My question to you is, would you think that I can I go lighter weight with more reps (to failure)? Or would that be the same as lifting heavier with fewer reps with regards to total weight lifted? I hope this makes sense.

I am so sorry you are dealing with a flair up. Do you have a specialist you are seeing who can recommend, from a medical standpoint, how you should tackle this? It seems like this falls under the umbrella of a medical issue and I don’t want to advise you in a way that would cause your flair up to get worse, so I would err on the side of caution and go over this with the medical professional/specialist you are working with to manage your Ankylosing Spondylitis. It seems this could be a pretty serious issue and would need to be carefully approached via medical professional recommendation, as the spine is such a delicate area. Please keep us posted!

[Naomi]

lklinger07 wrote:

I believe the time calculation for Ph 2 Monday is incorrect and should be 56 total minutes, not 58. Can someone kindly confirm?

Which version of the workout are you looking at?

[Naomi]

Tanya wrote:

Hi, can I switch meals in phase two like in phase one? These do not seem equal. For example, meal one option one is SC, F, LP and meal two option one is 3/4LP, 1/2 SC, and a F. Thanks!

Everything should add up the same and the calories/macros for each meal should be the same and exchangeable/swappable.

[Naomi]

Holly Foster wrote:

Is all of this put together and made into like scrambled eggs/omlet? I’ve never just added oat bran. Ive only had it as cereal.

You can eat the oat bran separately, or you can put it in your eggs (I’ve never personally done that before). How you prep & consume the food is up to you and your personal preference 🙂

[Naomi]

vbravo_81 wrote:

Hi I’m 5.3’’ and 140 pounds my plan is :
Meal plan 2
Week 5-9
Height under 5’4
Under 130 lbs ???

What meal plan have you been following for Phase 1? It should continue for Phase 2 and you should be following the meal plan that correlates with your height, which is Meal Plan 1.

[Naomi]

lcarice28 wrote:

I’m a little confused about Women’s Phase 2 meal plan 1 for the meatballs.
It says have one serving for the meal, but the serving is only 11g protein.
The macros for the meatballs says it has 29g carbs, but I’m thinking that is for all of the meatballs combined. Looks like you would have to add a half serving of lean protein to meet your protein for the meal.

Hey there-

I definitely see what you are saying, the totals for the Meatballs add up to one serving, so according to the recipe, one serving of meatballs would be:
NUTRITION INFO
PER SERVING
186 calories, 11g protein, 29g carbs, 3g fat

That wouldn’t align with your calories/macros for your meal, especially when adding the 1/2 sc and asparagus. Carbs are too high and protein is too low. I will run this by Nicole and get back to you ASAP with a reply 🙂

[Author]

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