Naomi
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That looks fine, as Nicole recommends you try to eat every 2.5 – 3 hrs. Good job, and good luck with the Challenge 🙂
Hi Marc- salmon is not one of the fish high in mercury, so you should be safe eating multiple times per week.
Here is more info about fish highest/lowest in mercury if you’re concerned or curious: https://www.fitday.com/fitness-articles/nutrition/these-fish-are-the-highest-and-lowest-in-mercury.html
Good luck with the challenge 🙂
Hi there- you will need to email that question to [email protected]
Hi there- yes, absolutely! You can pick any meal options from any of the meals except the post-workout 😉
Hey there- you can drink the BCAAs without counting them in your meal plan, but don’t add any extra protein shakes other than what is on the meal plan. Good luck with the challenge! 🙂
Hey there- no, you won’t drink the protein other than post-workout. Follow the meal plan as it is outlined. If you add more protein shakes throughout the day, it will throw your calories and macros off. Only drink the protein shake if you are having it as outlined in the meal plan.
The BCAAs you can drink 2-3x’s throughout the day if you’d like to, but it’s not necessary.
Hi Maria – you can just use measuring cups. Whatever measurement the recipe calls for, you ahead and use that in the future 🙂
Yes, there are a number of other cardio workout options to choose from that don’t require a stem ill 😉 Elliptical or treadmill or spin bike or track or anything is fine as long as you stick to the cardio guidelines explained in the cardio portion of the challenge program 🙂
Hi Milena- we recommend you stick with the order of the workouts unless you have to wait for equipment or a machine if it’s being used. In those situations, it’s best to move on to another exercise and keep the workout moving, then go back to the exercise once the equipment is free.
Nicole put the exercises in the order they are for the workouts so you can get the best possible transformation in 40 days 😉 Good luck!
Hey there- you pick whichever cardio you want to do, as long as you stick with the cardio guidelines outlined in the cardio section of the challenge program 😉
Hi Sofia- yes, you can do HIIT first thing in the morning fasted 🙂 It is better for weight training if you eat before you lift heavy so you can have more energy for a stronger workout 😉
Hi Jessica! You can do either one, both are just as effective it just depends on which works best with your schedule and/or which you prefer to do.
Good luck with the challenge! 😀
Hi Emma- You can do lateral dumbbell flies with both arms at the same time in place of the upright rows 🙂
Hey there- for the seated close-grip row, you can either do these with bands, seated on the floor with bands wrapped around a table or secure share leg, pole, or something similar, and do seated band rows on the floor. Or you can do bent-over dumbbell rows (with both arms at the same time, neutral grip).
I hope his helps 🙂 Goo luck with the challenge!
Hey Jennifer- depending on the day. the strength training workouts can take between 45-65 minutes (everyone workout at slightly different paces, take different rest periods, etc) and the cardio will be either 30 or 45 minutes depending on the day and if it’s HIIT for 30 min or Intervals for 45 min. So plan on 1hr 15 min to 2hrs if you’re doing both 🙂
Hi Susan- I m in the same boat as you, as the star master I use at my gym is crazy intense and I can’t get much above level 12 so I know level 15 is completely out for me. So many machines are all different, event the SPM (crazy, right?) so I think your best bet is to use the number range as a guide and adjust it to the levels you are able to do on the machine you use. That is what I do for my own workouts when comparing them to the numbers given in challenge workouts.
You can go based off your perceived rate of exertion and level of intensity. For example, the warm up on Sweaty and Sexy is level 8, but on the machine I use and my perceived rate of exertion for a warm-up, for me it would be level 6. It may be your level 5 or 7 on the machine you use, and so on.
I hope this helps! Good luck wit the challenge 🙂
Hey there- no, I would stick to the meals on the meal plan. You can either have half of your first meal and some BCAAs pre-workout, or try to eat as much (or as little) of meal 1 about 30-45 min before workout, then have your post-workout meal after your workout and 2-3 hours after that have the rest of meal 1.
Or if you have a hard time eating that early, you can have a scoop or two of BCAAs pre-workout, then have your post-workout meal after that, then about 3 hours later have Meal 1.
I hope this helps! Good luck with the challenge 🙂
