Naomi
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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 😉
Hey there- unsweetened flax milk or coconut milk should be fine as a substitute. I believe they are within 2-3g of fat of the almond/cashew milk. (per 8 oz. almond milk is 2.5g fat, flax milk is like 2.5g fat and coconut milk is 4.5g fat)
I just looked it all up in My Fitness Pal, so as Maureen said, if you aren’t sure if a food swap is comparable please look at My Fitness Pal and check to see if the calories, fats. proteins and carbs are all within the same ranges (within 10-15 calories and about 5g of the macro).
Good luck!
Hey there- one serving is as it is listed prepared in the recipe (the recipe makes 1 serving). If you made a big batch, you’ll just have to weight out 4oz. of chicken and the vegetables as listed in the recipe.
Hi Jen- I mix my tuna with yellow mustard, garlic powder and salt-free Ms. Dash 🙂
Hi Joan- you can keep doing the military push-ups 😉
Yes, ideally you should use the equipment Nicole uses in the video demos if you have access to it.
You can use any of the time intervals and levels outlined in any of the workouts and apply them to that machine, does that make sense? Do whatever the time and increase or decrease in level/intensity calls for in the workout, just go by that.
Try a different HIIT workout and you can always try to increase the speed or incline for more intensity. A lot of machines are different so the levels might be different on your machine than the one used to create the workouts. Just find a level that gets your HR up, you don’t have to stick to the levels written (just the structure of the intervals in the workouts) 🙂
Using the assisted pull up machine is fine 🙂
Hey there- this is only Day 2 of the challenge, your body is adjusting to everything. Just stick with it and give your body some time to adjust. Don’t worry about what is going on from one day to the next and stick with the entire program as-is for 35 days 😉
Fantastic! Keep up the hard work, great attitude and enthusiasm!! 😀
Hi there- yes, just add water and prepare the oatmeal as directed with water. You should use just plain oatmeal and if you’d like to add cinnamon (just cinnamon, no sugar) and vanilla extract you can do that 😉
Anything you add to oatmeal that has calories, fat, protein, carbs or sugar will throw off your totals for the day.