[Naomi]

Hi Christie- yep, you can do that if that works best with your schedule 🙂

[Naomi]

Hi Jessica-

Phase 3 cardio is as follows:
30 minute sessions are HIIT Cardio Sessions
45 minute sessions are Interval Cardio Sessions

Cardio 6 days per week
• 45 minutes in the morning
• 30 minutes in the afternoon/evening*
*This 30 minute cardio session is optional. If you simply don’t have time to do it, don’t feel like you are blowing it if you have to skip it. For the absolute best results, I recommend doing it if you can fit it in your schedule.

I hope this helps. Good luck 🙂

[Naomi]

Hey Crystal- you can prepare the oat bran as directed on the box, then add chia seeds and nutritional yeast in to give it a thicker texture. Cook tofu as desired and top oat bran, chia seed, nutritional yeast mixture on top, then top with blueberries.

That is juts one way, but you can experiment and prepare however you like 🙂

[Naomi]

Hey there- I am sorry to hear about your week 🙁 .. we’ve all been there, and it does suck. The good news is that you are NOT doomed. You are only doomed if you continue to let it affect your workouts and nutrition from this point forward.

Pick yourself up, brush yourself off, start fresh today and don’t look back 😉

[Naomi]

Hi Stephanie- I would just have one post-workout meal (after whichever workout you choose) then with the workout you aren’t eating your “post-workout meal” for,, just try to eat your next scheduled meal within 30-45 minutes of that workout 🙂

[Naomi]

There are so many different yogurt brands and types, both dairy and non-dairy. I would suggest finding a non-dairy yogurt with the following caloric/macro profile (or just choose a different meal):

Calories: 130
Carbs: 10-15g
Fat: 0
Protein: 17-22g

I hope this helps! Good luck 🙂

[Naomi]

Hey there- 6 oz is perfect, just keep doing what you’re doing.

[Naomi]

Hi Donna- that is the correct email address. I will check on this and postal update as soon as I find out what’s going on with the links! Sorry for any inconvenience. Can you list the links here that are you having problems with?

[Naomi]

Hi Carrie- you can elevate your hands on a bench for extra wrist support, or also use a Smith Machine for modified push-ups and adjust the bar to a height that doesn’t put much pressure on your wrist.

I hope this helps! Good luck 🙂

[Naomi]

Cream of Rice will be measured dry 🙂

[Naomi]

Hi Angela- I totally understand where you’re coming from, however, what you are asking is how we can personalize the challenge to your specific body and that is really hard to do since we aren’t working with you 1 on 1. In order to accurately tell you how to modify your cardio to your specific body type, we’d have to do more of a personal training program where we see how your body changes from week to week.

For this challenge, all I can do is recommend that you stick to the plan as it is laid out, and if you feel your body is changing in a way that you may not want it too (losing too much, gaining too much, etc) then you will have to make the call on how you adjust the program. Everyone’s body will respond slightly differently, and we can’t really make individualized adjustments.

So just do your best and modify the cardio based on how you feel your body is responding. Other than that, all I can advise is that you follow the program as closely as possible 😉

Good luck and please keep us posted! 😀

[Naomi]

Nope, that makes no difference 🙂

[Naomi]

Hi Claire- if you need to make up a session, that is OK. But in general try to keep your rest days for rest/recovery only 😉

[Naomi]

Hi Glenda- that is correct 😉

[Naomi]

Glenda- Sorry, I totally didn’t answer your original question! The weight of the cauliflower is pre-cooked (425g raw cauliflower as one of the recipe ingredients). Then you mix all the ingredients together according to the directions. The recipe makes 2 servings, so if your meal plan calls, for example, one serving of Cauliflower Mash, then I would recommend the following.

Make the mash according to the recipe directions, and when you have completed the recipe, weight all of the mash. Then take the total number of weight in grams of the mash and divide it by two, which will tell you how many grams one serving is 🙂

[Naomi]

LOL, yes, tsp, and yes, dried is fine 🙂

[Naomi]

Hi Glenda- for this example, and any exercise in the future, ff there is an inconsistency between equipment used in the video and the written workout, go by the written workout. The video is just to show you HOW to do the exercise, but Nicole couldn’t do separate videos for all the exercises using different equipment (well, she COULD, but it’s just not a practical use f her time lol). So the video demo shows you how to conduct the spider curls exercise, she is just using dumbbells instead of a barbell. But use a barbell 😉

[Naomi]

Hi Glenda- it is to help give more support if you aren’t able to do them unassisted. Or you could do as many as you can unassisted, then use the band once you aren’t able to do them unassisted. But to answer your question, the band is just for assistance to help you get through the indicated number of reps/sets 😉

[Naomi]

LOL, great job Laura!!! 😀

[Naomi]

LOL, great job Laura!!! 😀

[Naomi]

Sandra- I’m not sure if you read the whole thread above, but I will just copy and paste my first comment:

You are performing 30 reps each set for 3 sets as follows:
Set 1:
Right Arm: 10 reps
Left Arm: 10 reps
Both arms together: 10 reps
All of the above is ONE set, so you will repeat all of the above two more times for a total of 90 reps at the end of your 3 sets 😉

You are NOT alternating. Any time you see an exercise that shows “right” or “left” followed by an indicated number of reps, that means you do all of the reps on the right first, then all of the reps on the left. If you see the word “alternating” that means you alternate the reps between the right and the left arm, which is NOT what you will be doing here. I hope this helps clear up any confusion! 🙂

[Naomi]

You can perform this exercise either way: standing or w/ decline bench.

[Naomi]

You are performing 30 reps each set for 3 sets as follows:
Set 1:
Right Arm: 10 reps
Left Arm: 10 reps
Both arms together: 10 reps

All of the above is ONE set, so you will repeat all of the above two more times for a total of 90 reps at the end of your 3 sets 😉

[Naomi]

I think Maureen is referring to a cable machine where you can adjust the height on both sides in order to adjust to the desired angle.

[Naomi]

I would recommend using the Quaker Rice Cakes. Quaker is about 35-40 calories per cake whereas Lundberg is about 65-70 calories per cake. The Quaker brand is lighter and fluffier, and the undergo ispacked much more densely so I think they cram a greater amount of dried rice per cake, which is why the calories are almost doubled.

[Author]

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