Naomi
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As long as you don’t add anything that will add calories and/or extra macros you can prepare it however you like 🙂
Hey there-
I do believe I am the one who replied to your comment, yes, and that was the advise I gave you correct. Your reply to my advise was: “I will try the plan this week and if I lose weight I will go up a plan and keep going up until I gain.”
Our general advise is to stick with the plan as-is and let your body adjust. Everyone is starting from a different place (many are starting from a much lower caloric diet than what this plan calls for and are adjusting to a caloric surplus). If you feel you know your body and your needs well enough then listen to your body 😉
Good luck and have a great week 2!
Hey there- if you have a slip up, I recommend you use that for the next workout and push EXTRA hard with the weights. Don’t do any extra cardio and don’t beat yourself up, but just don’t make it a habit ;-P
Move past it and vow to not do it again for the next 4 weeks, then “punish yourself” (lol) by CRUSHING your next workout for the slip up 😀
How about one of the recipes in the challenge? The banana bread or muffins? Or you could make healthy 99% lean turkey meatballs with walden farms bbq sauce? Or just good old fashioned raw veggies and hummus 🙂
Happy Easter!
Hey there- I don’t have a particular brand recommendation, but I would suggest searching on Amazon for bands and purchasing a set of bands (at least 5 bands in the set) so you can have options for resistance 😉
No, do not go up in your meal plan. This is the first week and your body is adjusting. Your weight will fluctuate as your body composition changes. Gaining good quality muscle doesn’t always mean you gain pounds on the scale. If you are gaining muscle and losing fat at the same time then your weight could be all over the board but your body composition is changing in a good way. Trust the process 😉
Yes, that is correct. Different cooking methods can take water out of the sweet potato so the weight for portion sizes will be different. Great question! 🙂
Hi Sue- everyone is at a different level and is capable of using different weights so none of the workouts dictate what number weight to use since Nicole can’t determine this for each individual person doing the challenge. You will pick your own weight based on the reps and sets indicated in the workout and what you are capable of doing. On the PDFs of the workouts, it shows how many sets (see column labeled “SETS”) and how many reps (see column labeled “REPS). I hope this helps!
Beckyreid- yes, even if your legs are sore from Wed just do the best you can to get through the workout. Of course you won’t lift as heavy as you would with “fresh” muscles (not sore) but just do your best! Good luck 🙂
Hey there! Here is an alternative for a hack squat (barbell hack squat): https://youtu.be/64PFHtq5XO8
Hi Sandra- yes, you can do barbell hacksquats instead: https://youtu.be/64PFHtq5XO8
Hey there- I wouldn’t do either one. Just take your rest day and move forward with 3 HIIT sessions next week 🙂
Please email any technical issues you’re having to: [email protected]
Hey there- what vegetables are you eating that almost make you vomit? Are there any vegetables you can stomach? Fresh cucumbers? Raw baby carrots?
That sounds more like a press, like a clean and press type of press. The goal here is to work the shoulders and while you can lift heavier with the way your husband was doing it, you are using more momentum (jerk/bounce movement) and your core and body to help press instead if just a regular shoulder press, slow and steady on the way down then push up with your muscles, not momentum or other parts of your body.
That was super sweet of you husband to help though! 🙂
Hi Christina- that is not unusual, as your body is adjusting to the new program. If your workouts are later in the day, you may be waking up due to extra energy ad adrenaline leftover in your system from the intense workout 😉
Personally, I have found 5HTP works really well to help me stay asleep. Also, try a little ‘meditating’ as you fall asleep. Take BIG, DEEP breaths in through your nose, then deep exhale out through your mouth. Maybe envision something relaxing like sea turtles swimming or the ocean washing up on shore. Maybe try some relaxation music.
I hope some of these help! Good luck and let me know how it goes 😀
Hi Melissa- please, please, please consult your OB regarding the nutrition plan in this challenge while breast feeding. You’re nourishments needs are MUCH different than usual because your body is producing milk. This goes beyond our scope of expertise, but it is really important that you go over the calories and nutrition in this meal plan for milk production and especially since you’re lifting heavy and exerting more energy.
Hey there- yes, you can sub DB squats for the hack squat.
As far as the leg press, yes, if you are able to increase the weight then yes 🙂
Hey there- it’s still early in the challenge so give your body time to adjust. My recommendation is to drink 8-12 oz of water after every meal to help you feel fuller longer 🙂
Hey there- my recommendation would be to drink A TON of water immediately after you consume your post workout meal. It will soak up in the post workout meal and should make you feel very full/satiated.
I hope this helps! Good luck 🙂
