Naomi
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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 🙂
LOL! Yes, definitely an adjustment 😉 Give your body a little time to get use to it. Great job girl!!
Awesome, Tirzah!! I love it when I hear people doing the best they can with what they have to work with! You are not using anything as an excuse and are a great example of working around any limitations and not letting anything stop you.
Keep up the awesome work everyone! Almost done with week 1, 4 more to go! 😀
Hi Nancy- you’ll have to email [email protected] to see if you can do that 🙂
Hey there- you can send an email to: [email protected]
Hey there- standing calf raises are fine, yes.
As far as the cramps go, it may be an electrolyte/mineral issue. I take oral electrolyte supplements every day, sometimes 2x’s per day is I am sweating more than usual. If you look on Amazon and do a search for “electrolytes” or “minerals” supplements, you will see a lot of options.
Foam rolling your calves daily should help too 😉 Keep us posted!
Water is my best recommendation. You should try to spread your meals out a little bit further if that helps 🙂
The total macros for the recipe are based off of all of the ingredients listed in the recipe. If you aren’t eating all of the ingredients in the recipe, then you aren’t consuming the total macros for the meal.
Yes, if you feel like you need to split the meals up into smaller portions and eat more frequently that’s fine if that works better for you.
Hey there- scroll to the bottom of the Training Section where the PDFs are. Scroll below all of the PDFs and you’ll see exercises in the workouts. Click on the name of the exercise and it will take you to a video demo 😉
The macros are for EVERYTHING in the recipe 😉 So yes, throw ALL of the leftover liquid in the pan either with the bread while you’re cooking the French Toast or after you take the French Toast out. They are like little mini pancakes, it’s really good!
There is no way of knowing how much liquid people use or discard, so there would be a HUGE fluctuation in calories and macros if the extra liquid were discarded.
Enjoy!
Hey there- I can see how I might be read that way 😉
The only superset is the first two exercises: Adductor/Abductor. The rest of the exercises are just straight sets of that exercise as indicated in the workout (6 sets of squats, etc).
I hope this helps to clarify! Have a great rest of your week and kick butt!
