[Naomi]

Hey there- yes that is correct! The only acceptation is your post workout meal, but other than that you can eat the same meal as many times as you like 😉

[Naomi]

Hi Jolanda- yes, you can blend the quinoa flakes into your protein shake 🙂

[Naomi]

Hi Michelle- there are video demo links below the workouts for you to view how Nicole would like you to do the exercise (barbell press, etc).

Weights in hand is fine, absolutely. Modify as necessary based on any issues you may have going on.

For barbell step ups, you can either do body weight step-ups or lighter weight dumbbell step-ups (dumbbells in hand) and choose a step that isn’t too high.

Good luck! Have a great first week 🙂

[Naomi]

Hey there- please go based off your height, so Meal Plan 3 😉

[Naomi]

Hey there- if you are right at 5″6 then you will choose meal plan 2. Good luck 🙂

[Naomi]

Hey Christine- go for it! Slow cook and shread away 😉 The only way that prepping your food would change the macros is if you add things to it, like chicken broth, sauces or oils etc. Other than that, fix your food however you like!

[Naomi]

Ok, for 1 oz. avocado: 70 calories; 3.5g carbs; 6g fat; 1g protein. For 2 oz. avocado, it’s twice that (some call for 1oz and she 2oz). If you are going to substitute foods, I highly recommend you food journal in an app such as My Fitness Pal to make sure you’re hitting the recommended calories and macros.

As far as a substitute for avocado, you could have 1/2 oz. almonds for 1 oz. avocado. A half oz. serving of almonds is: 80 calories; 3g carbs; 7g fat; 3g protein which is close enough to be a swap 🙂

I hope this helps!

[Naomi]

Hey there- which meal plan are you doing?

[Naomi]

Hi Kathryn- yes, all of the information for the nutrition portion of this challenge can be found by clicking on the nutrition section/tab. Please read over all of the information carefully so you don’t miss anything ;-). The calories and macros for each meal are listed at the bottom of the last page of the meal plans 🙂

Good luck and have a great first week! 😀

[Naomi]

Hey there- if you feel the workouts in this challenge aren’t at the level that you’ve been training at, I suggest you try to choose a slightly heavier weight than you are currently using to increase the challenge and intensity.

[Naomi]

HI Wendy- I completely understand the expenses, however unless you are tracking your recipes in My Fitness Pal there is no way to know if the veggie burgers you make at home are equal in macros to the meal plan. You may be able to do that just fine and if so, go for it. Just be aware if you do make your own and you don’t add up the ingredients and track your food, there may be quite a big discrepancy in the meal macros and overall macros for the day 😉

[Naomi]

Hey ladies- I am so sorry you are having these issues. Can you both please send an email describing your problem to: [email protected]

They can take care of your technical issues there, we’re just here to help you with the actual challenge programming (workouts, nutrition, etc) 😉

[Naomi]

LOL, ok awesome!

[Naomi]

Hi Priscilla- my best advice is don’t do any more cardio in addition to the classes you’re teaching 😉 Just count that as your cardio and be done with that. As long as you try as much as possible to keep your high HR Zone as close to 30 min as possible only 3xs per week, you should be fine! 😉

Good luck! Have a great first week!

[Naomi]

Vicki- that is correct, per the Rules Section, it states the following:

The entry period for submitting “Before” photos and information will begin on March 20, 2018 at 12 pm EST/9 pm PST and end on March 27, 2018 at 11 pm EST/8 pm PST.
Upon completion of The Challenge, the period for submitting “After” photos and information will on April 30, 2018 at 12 pm EST/9 pm PST and end on Wednesday, May 2 at 11 pm EST/8 pm PST.

I was just replying to her comment about checking to make sure pics were uploaded, but did not correct her understanding of the submission deadline, so thank you for pointing that out! 😉

[Naomi]

Awesome!! 😀

[Naomi]

Hi Chantal- it’s totally up to you, you can prepare the food listed in the meal plans any way you like (without adding anything extra, of course, lol). Get creative, have fun, and feel free to exchange ideas on how foods are prepared with other challengers 😉

[Naomi]

Hi Alison- yes, the recipes and grocery list are in the nutrition section 🙂 Scroll to the bottom of the page underneath the meal plans 😉

Good luck! Have a great first week 😀

[Naomi]

Hey there-

Any rice cakes are fine, yes. Walnuts are higher in fat than almonds, try to stick to the meal plan as-is or choose another meal plan option of the 12 options there are available 😉
Canned mixed veggies are not a good choice, they have additives and preservatives in them to prolong the shelf life. Opt for fresh or frozen.
Yes, eat about 1 hour before you workout.
Post-workout meal should be consumed within 30-45 minutes after workout, then eat again 3 hours after your post-workout meal, correct.
Meal 1: 4:30am
Post-Workout Meal: 6:45am
Meal 2: 10:30am
Meal 3: 2pm
(drink 10g BCAAs at about 4:30pm, then do cardio)
Meal 4: 6-7pm

I hope this helps, good luck! 😀

[Naomi]

Hey there- which meal plan are you following? One, two or three?

[Naomi]

Hey Deliris- for those kinds of questions(technical stuff like not being able to access videos, making sure photos are uploaded, etc.) you’ll need to send an email to: [email protected]

The forums are just for challenge-related questions addressing program: the workouts, nutrition, meal timing, workout schedule, alternative workouts, etc. 😉

[Naomi]

Hi Elizabeth- if you go to the nutrition section, the grocery list and all the recipes are at the bottom of the page below the meal plans 😉

[Naomi]

That would be perfect! Definitely fine to do the HIIT on the stationary bike to minimize any impact on your hip. Have a great first week!! 😀

[Naomi]

Thanks Maria! I’ve never heard of it but I’ll check it out and see if Nicole and Maureen have heard of it! 🙂

[Naomi]

Hey ladies! You can find me on IG here: https://www.instagram.com/naomi_rabon/

Have a great first week of the challenge!! 😀

[Author]

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