Naomi
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Hi Kathy-
1/2 c Oat Bran is correct. Just follow the directions on the package by measuring out 1/2 c dried oats (which should be 80g).
You’ve been doing it correctly 😉
Hey there- another challenge is in the works as we speak and info will be released soon! Keep an eye out!! 😉
Julie- I believe (but you may want to go to a more specialized medical professional beyond your doctor) that your B12 tested higher than the “normal range” because your body is not absorbing B12. Having 2 gene mutations is not very common (about 10% of the US population from what I have researched) so there may be more digging that you have to do.
Here is a little insight into B12 deficiency/malabsorption from one source: https://youtu.be/qs7l8PFEaFk
That is a good starting point, though there may be a number of other things we briefly touched on that could be causing your body to be unresponsive.
I hope this helps, and I hope this gives you a platform to start looking further into some underlying health issues that could be preventing you from reaching your physique goals.
Hi Julie-
I am so sorry to hear about your experiences with the last few challenges. I can understand how frustrating it must be spending time, money and energy (emotionally, mentally and physically) on something hoping and expecting for a certain to come and not seeing what you were doing to see.
I have so many questions, I will have to keep them short. I do have to say that I feel you may have some underlying hormonal and/or metabolic and/or gut permeability issues that could be affecting your body’s ability to respond to the program. I will ask you just a few questions that may help me give you more insight:
1. have you gotten a basic metabolic blood profile to see how your hormones, thyroid and other systems are functioning?
2. have you been consistently dieting and lifting for very long periods of time without taking a little break or laying off the super rigid regimen for a few months?
3. What is your height/weight/age and body fat percentage
4. what are your goals?If you are a member of Nicole’s website, please read my most recent Tip Me Tuesday regarding metabolism 😉
It sounds to me that you are in a plateau and your body is just not responding, but looking deeper into why that is will help you figure out how to get out of the plateau rut you seem to be in 😉
Hey there- Definitely just hang in there! Based on working with clients, watching people’s body’s transform through these challenges and through my own physical transformation, you really can’t determine progress through weight.
I feel the three best indicators of progress are:
1. how your clothes fit
2. progress photos
3. how you feelHang in there, you’re almost there! As long as you love the way you look and feel, you are making progress! Great job!! 🙂
That is a great suggestion, Wendy. Also, you can sub one of the other meal options given for that meal instead, if any of them appeal to you 🙂
Hi Renee- I am not sure if you missed this part, but there is a supplement section in the program that you can find here listing all the supplements Nicole recommends for this challenge. I hope this helps! 🙂
Amazing job and journey from the stage to today Aussie Gal! 🙂
Prep can definitely take a toll on you physically, mentally and emotionally – but sometimes not as much as life post-competition can. You look fantastic and it is great to hear you have support from your coach (as well as all of us here) 😉
Thank you for sharing this with us! We’re rooting for you and know you’re giving it all you’ve got to finish strong!! 😀
Awesome, glad you found the answer in another post! For anyone who comes across this post, the answer is yes, you do have a post-workout meal after Total Body Cardio 😉
Hi Melissa- I did that workout on Wednesday and it is HARD! LOL! Definitely a great HITT cardio workout that you can do as part of a HIIT workout for this challenge. Let us know what you think the workout after you do it! I was surprised at how hard it was! Good luck 🙂
Hey there-
Some easy healthy travel foods are:
– rice cakes
– nut butter packes (little to no added sugars)
– apples (fresh/raw)
– dried fruit (no added sugars, read the ingredients carefully)
– to-go ready rice (tons of them in the grocery store rice section)
– to-go tuna packets (again, tons to choose from, don’t forget a fork!)
– beef jerky (all-natural, read ingredients for added sugars
– 100 calorie almond snack packs
– to-go oatmeal (dried, just add water)
– protein powder (just add water)I would think you could go to a grocery store when you get there but I’ve never been to Cancun, so I have no idea lol 😛
At restaurants or the hotel, you are safe with: egg whites, plain oatmeal, baked potatoes, steamed veggies, baked chicken, etc. If you can, bring your food scale so you have it handy. It might take some planning to stay on track while on vacation, but it’s not impossible! Good luck 😉
Great advise!! It is strange, but there have been times when my body was clearly changing shape, but neither the scale nor my measurements changed much, if at all in some areas. Then I’ll go through periods where everything changes drastically! There are so many factors that go into physique transformations, some unknown or inexplicable without practically being dissected, lol.
Just as with weight, measurements are only one piece of the puzzle. If he is seeing positive changes in pictures, the mirror, how his clothes fit, strength, energy, etc., he couldn’t ask for anything more! Great job to both of you and keep up the great work and moral support!! Almost there!!! 😉
These workouts are very intense, so the increased intensity may contribute to what you’re feeling, but also what Bonnie10 asked regarding a fat burner. This can cause an increase in all the things you mentioned.
Another possible factor could be that this challenge has helped to increase your metabolism and the increased metabolic function and speed could be causing a more thermogenic (fat-burning) affect during your workouts 😉
Make sure you stay very well hydrated, and are taking in plenty of electrolytes such as sodium, potassium, and magnesium.
If you are going through early stages of menopause, this could also contribute to fluctuations in hormones, metabolism, body temp, etc.
Great job pushing hard with your workouts!! 😀
These workouts are very intense, so the increased intensity may contribute to what you’re feeling, but also what Bonnie10 asked regarding a fat burner. This can cause an increase in all the things you mentioned.
Another possible factor could be that this challenge has helped to increase your metabolism and the increased metabolic function and speed could be causing a more thermogenic (fat-burning) affect during your workouts 😉
Make sure you stay very well hydrated, and are taking in plenty of electrolytes such as sodium, potassium, and magnesium.
If you are going through early stages of menopause, this could also contribute to fluctuations in hormones, metabolism, body temp, etc.
Great job pushing hard with your workouts!! 😀
Kerri-
2 TBSP of Olive Oil = 240 calories, 0g carbs, 28g fat, 0g protein
Since you needed 1 TBSP, that puts you over by roughly 120 calories and 14g fat
3 oz of avocado is roughly 135 calories, 7.2g carbs, 12.6g fat and 1.8g protein
SO taking out the 3 oz of avocado should put your macros roughly 5g + or – within your range. Taking the avocado out will put you slightly below in your carbs, but you can maybe add a a little more salsa or a few more grape tomatoes to your other meals 😉
I hope this helps and sorry again for the confusion!
YES!!! 100% you ladies are changing and progressing on the inside as well as outside! KEEP IT UP!!! Proud of you ladies :-).
It can be scary gaining weight, even if it is the GOOD kind of weight (muscle). Gaining muscle will help speed up your metabolism which will help you lose fat in the shredding process.
Phase 1 was suppose to be about muscle-building, which could mean weight gain. You are not alone in going into ‘panic’ mode, but I am glad you are now at a point where you are trusting the process. Try not to worry about other people’s results. Everyone’s body responds differently based on a variety of things, including what you mentioned about yo-yo dieting which caused your metabolism to sort of ‘revolt’ against you lol.
All you can do is focus on what your body is doing and how your body is responding 😉 Good luck in phase 2, you’ve got this!! Bring it home, girl!! 😀
Hi Krista- correct, you don’t consume a post-workout meal if you did not workout (strength-training).
The best advise I can give you is to try to drink as much water as you can to feel more full, and drink things like unsweetened tea, coffee, etc. to keep hunger at bay. In this phase, or any time someone is leaning out or in a caloric deficit, hunger is just a part of it and all we can do is manage it as best we can with the recommendations mentioned.
