Naomi
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Hi there- are you able to do hyperextensions? If not, you could just eliminate these two exercises and do a few extra sets of seated or lying hamstring curls ?
Hi Claire- You could substitute cashew milk, coconut milk, macadamia nut milk, etc, as long as it is unsweetened 🙂 And yes, peanut butter is fine, just make sure the only ingredients are peanuts or peanuts and salt, such as Crazy Richards brand or something similar that has no added sugars in the ingredients 😉
Hey there- absolutely you can do any HIIT cardio you like, as long as you follow the guidelines for the duration, intensity and frequency of the program 😉
Good luck!
Hey there- Nicole recommends about a gallon (4 Liters) of water per day.
Good luck with the challenge! 🙂
Hi Samantha- yes, you can do that! The only meal we encourage you to keep in order is your post-workout meal 😉
Good luck!
Hi Miriam- we really encourage people not to swap foods out, but choose one of the other meal options offered that would work for your body. If you know of things that have worked for you in the past than you can feel free to do that on your own but making all these food swap suggestions is more like personalizing the meal plans for you.
Again, I encourage you to use your best judgement on what works for your body. Using My Fitness Pal you can readjust foods that don’t agree with you for foods that work for your body.
Good luck! 🙂
Hey there- instead of trying to find a food replacement for avocado, I would choose one of the other meals that doesn’t have avocado. Avocado has such a funky macro ratio of carbs/proteins/fats that it’s hard to find an equivalent without throwing off your other macros 😉
I hope this helps! Good luck 🙂
LOL, hi Stephanie- I would shred the raw potato first, bake/microwave the raw shreds, then measure the cooked shredded potatoes as needed and then prepare the meal 😉
Hey there- to give yourself the best chance of progress and success for the 6 weeks of this challenge, we recommend you stick to the meals as they are in the meal plans 🙂 You have quite a few options to switch things up and prevent boredom. Both the beef and the salmon would not replace chicken and white fish because of the difference in both calories and macros (as you mentioned) and it would throw off all other meals, so you would have to adjust all of those as well and you would basically be creating your own meal plan at that point 😛
Ideally, it is best to choose from any of the meals listed for the duration of the challenge. I hope this helps, good luck! 🙂
Hi there- this is a very important topic that you need to discuss with your doctor. Pregnancy and breastfeeding fall under a medical umbrella and we can’t advise your caloric needs during breast-feeding. I do know that you should not be in a caloric deficit during breast-feeding for the health and nourishment of yourself and your baby. Please bring the nutrition information portion of the challenge to your doctor and go over your caloric and nutritional needs with him/her.
Good luck! 🙂
Hi Olivia- Yes, this is not a long-term plan. This is a cutting/shredding plan and is not meant for maintenance or building 🙂
Hey there! I would recommend you use My Fitness Pal to calculate any substitution ratios you use in place of the tempeh. You can also choose any of the other vf meals in place of the meal with tempeh.
Good luck and keep us posted on your progress! 🙂
Hey there-
We are so excited you are joining us for this challenge! For the best results, we recommend you choose from one of the three post-workout options provided. As far as swapping out the apple if you don’t like apples, you can choose one of the other two post-workout meals or use 1c blueberries (150g) that is pretty equivalent to the macros in a medium apple.
Good luck with the challenge! 🙂
Hi there- As long as you stick to the meal plans and the workouts for the Summer Shred, you should be able to see more definition/fat loss in your legs, glutes hips and thighs.
Good luck, and we are so glad you love all of the challenges and support!!! 🙂
Hi Patty- you will need to email your question to: [email protected] and someone there can help you 🙂
Hi Nancy-
I am so sorry you are having issues with the email. Please email: [email protected] with the problems you’re experiencing and someone can look into it and fix it for you! 🙂
Hi Siu- You should have received an Sunday with all the final pic and measurement upload information. Please email [email protected] and they can help you out. Good luck! 🙂
Hi there- please email [email protected] for any issues you may be having with accessing the videos. Thank you 🙂
