Naomi
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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 🙂
Hi Regina! Go by the weight in grams 😉
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!
We recommend only sticking to what is listed in the meal plans, but that should be fine.
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!
Hi Maria- follow the directions as they are in the recipe using cups: 5c squash, 2c apples 😉
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!
Hey there- if you need any alternatives due to lack of machines or not being able to get on the machines, look at the exercises for the At-Home workouts which are under the other workouts on the training page (scroll down) 🙂
I hope this helps. Good luck!
Hey there- we actually have quite a wide range of ages and backgrounds and athletic abilities in this challenge 😉
Target heart rate calculations are a rough estimate. Use your rating of perceived exertion on a scale of 1-10. During HIIT on your high intervals you should be at a 10. The stronger your heart is, the harder it will be to get to 200.
Don’t worry too much about the actual number per-se (the set range is a general guideline) but pay attention to how you feel – your PRE – as mentioned above, your perceived rate of exertion.
Have a great rest of your workouts this week! Great job!! 🙂
Yes, absolutely! This will help you get stringer for sure! You can use whichever modifications will help you be able to do the sets/reps but also be challenging at the same time… but not too challenging that you can’t get through them 😉
Way to go, keep up the hard work and have a great rest of your workouts this week!
Hey there! WOW, how do you do it?? Hats off to you girl! Just try spreading your meals out a little further, maybe by 20-30 min further apart and see if that helps any. The first week is an adjustment of tweaking, fie-tuning and figuring out what works best for your life. Good luck! Please keep us posted! 😀
LOL! Great job!! Just do you best 😉 Your body will adjust to the workouts and you won’t always be this sore. That just means you’re doing right!!
Hey there- if this happens in the future, definitely eat all of your meals even if it is 10:30-11pm. Try to plan out the day better, but don’t worry too much over the first few days of figuring things out 😉 It’s an adjustment and you’ll get the hang of it!
Hey there- it should be fine, but make sure you weight out the steak and log it into My Fitness Pal to see if the numbers match up to the ground bison. You may need to use a different portion size since ground vs. whole steak might be different in density. For example: 4oz of ground bison may be equal to a different number of ounces if it is a whole steak. You’ll need to check and see 😉