Naomi
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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!!
Hey there- you have two other options for post workout, so choose one of the other two options 🙂
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! 🙂
😉
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!!
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! 🙂
Hi Leena- please email any technical issues you are having, such as slow video loading times, to: [email protected]
They can help you there 😉
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.
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 🙂
Hi Kate- a second scoop of BCAAs throughout the day should be fine, yes 🙂
Hi Beth- our tech support is aware there is an issue with the Training Forums and we are trying to get it fixed. Hopefully it will be resolved soon.
Yes, the deadlifts should be on Day 4 — it is a “pull-focused” day, and there is a mix of exercises, including deadlifts, which are a pull exercise that focus on the lower back, glutes and hamstrings.
Have a great workout! 🙂
HI Joanne- our tech support is working on it, and hopefully it will be fixed soon.
Sorry, you are correct. I am not sure what I was looking at! Disregard 🙂
Absolutely, you can do that if it works best with your schedule 🙂
Hey there- Meal Plan 2 is correct, the calories are signifcantly lower on non-weight training days 🙂
Hey there- t is absolutely fine to do cardio after weight training, yes. I would keep it at about 25-30 min if you are able to fit that into your schedule. If all you can do is 20 min, then that’s all you can do, but aim for 25-30.
I hope this helps, good luck!
Hi Karen- there are no silly questions, I promise 🙂 Weigh potatoes after they are cooked. Always better to ask then not be sure. Good luck! 😀
Hi Donna- that cardio is quite a lot to allow for muscle building. I would definitely not do any extra cardio besides those two spin classes.
Hi Ida- I’d love to help you but will have to direct you to our office staff personnel for this issue. Can you please email your issue to: [email protected] and someone can help you there?
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.