Naomi
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Hi Monique- Can you email your technical issues to: [email protected] and someone will try to trouble shoot what the problem might be?
Thanks! 🙂
Hi Jolanda- I would try to aim for 1% low-fat if you are able to pick it up from somewhere else.
Good luck! 🙂
Hi there- I would stick with basic stir-fry type mixed vegetables: bell peppers, onions, broccoli, zucchini.
It might be easier for me to tell you what to stay away from: any kind of corn, pease or carrots. They are all starchy and higher on the glycemic index level due to higher sugar content.
If you have any more questions about a specific vegetable I didn’t mention, please ask! 🙂
I hope this helps!
Hi Sandra- correct, since the other limb is resting while the other is working you will simply switch back and forth without the 1 min total rest between sets 🙂
Correct- a straight set is one exercise back-to-back; a superset is switching between 2 exercises for the indicated number of reps/sets; and a tri-set is three exercises, switching between all three exercises for indicated number of reps/sets. A giant set or mega set is anything more than three exercises in a row.
I hope this helps!
Lol! I hear ya! I am in the same boat, and I’m sure just about everyone else is too! My lats are still sore from Day 2 and I am sure trying to work chest/biceps is going to be pretty entertaining, lol!
Good luck, and have a great workout! Great job pushing hard!! 😀
Hi Leanne- my advice to you would be to just follow the meal plan as closely as possible as it is written out, weighing and measuring everything as diligently as you have been.
Stressing about if it matches up exactly in MFP is only driving you crazy and it seems to be taking some enjoyment out of your experience with this challenge. Although this is hard work, we do want you to have fun and enjoy the process too, and not stress out over getting everything perfect.
I hope this helps! Good luck, and have fun!! 😀
Hi Kelly- every thing is the same in phase 1 (workouts, cardio & nutrition). In Phase 2, the workouts, cardio & nutrition change and you stay with the same workouts, cardio & nutrition for Phase 2.
Make sure you read all of the info in the Program Overview here so that you don’t miss anything important! 😉
Good luck and have fun 😀
Susan- your blood sugars might have been low, which could have contributed to the feeling of nausea. I would suggest trying two things:
1. eat your meal about 30-45 min before working out so that your blood sugar levels aren’t too low when you workout. You could even have half of your apple about 30 min before you workout to have some good fast-acting carbs in your system (and an apple is light, not too heavy on your stomach) then eat the other half post-workout with your shake.
2. try backing off the intensity just a little bit. I love that you are giving it all you have, I totally encourage that! But we do have 54 more days left to go and you don’t want to run out of steam (or throw up or pass out, lol!) … you did get your HR pretty high so you do have a little wiggle room to back off the intensity just a tad 😉Try these two things and see if it helps! Good luck, and please keep us posted!
Hi there- any classic hummus will do fine, such as Sabra or even a store brand ‘classic’ hummus. Just make sure it’s not a flavored hummus with added oils or other things such as pine nuts, parmesan, etc.
I hope this helps! Good luck 🙂
Hi Susan- what time of day did you do your HIIT, how many meals did you have prior to doing HIIT, and how much time passed between your meal prior to your cardio session?
Hi Ladies-
The video demo is a demo of walking lunges in general, Nicole just happens to be using weights in the video demo to demonstrate the proper walking lunges movement/exercise.
As far as adding weight, it’s your call, but this exercise is a warm-up of sorts to get the blood flowing to the legs. I just did this workout this morning and by the 3rd set (no extra weight), my legs were on fire! Make sure you are really engaging your muscles, you have your mind-muscle connection 100% on, and you are keeping the movement slow and controlled, allowing your muscles to do the work, not momentum or gravity.
Also make sure your weight is in heel of your front foot as you conduct the eccentric portion of the lunge (bending the back knee down) and that your front knee isn’t bending past your front toe, or not bending too far past your front toe.
I would recommend following the workouts as outlined and make that you are really focusing on your form. If you do these right, you should feel your legs talking to you! 😉
I hope this helps. Good luck! 🙂
Hi Roy-
Honey is definitely a no-no on this challenge. Honey – even in small amounts and although it has a lot of very nutritious properties – packs a huge carbs/sugar punch and will affect your transformation goals with this challenge.
Good luck!
Hey there- yes, all of the above that you mentioned. Plus making sure you take the full recommended rest days. Nicole also gets regular ART (active release therapy) massages.
I hope this helps, good luck!
Hi Wendy- it depends on how much water you use, but I just made some to see and 30g of dried equalled 170g of cooked for me. If you use more water, it will be more, if you use less water, it will be less.
I would recommend cooking 30g and seeing what it comes out for you based on how much water you add.
Just make it up when any day that you can. Neither leg day or rest day are ideal, but it’s better to make it up than to skip it all together.
Hey there- if you look at the nutritional value of pickles, you will see that they add a negligible amount of calories and macros. Pickles are just cucumbers that have been pickled. You can eat pickles, just make sure you count them toward your daily totals and DON’T get the sweet pickles. Make sure you get the dill pickles only, the sweet pickles are sweetened with sugars or sugar alternatives.
Hi Kelsey- you can cook them any way you like that doesn’t add calories or macros. You can steam them, boil them, roast them in the oven, grill them or pan-fry/sautee them using non-stick cooking spray such as PAM.
I hope this helps, good luck! 🙂
Yes, in the nutrition info section, Nicole explains that all meals (except the post-workout meal) are the same calories and macros.
Hi Donna- here is a great band warm-up for shoulders and back that you can do: https://youtu.be/235RWW0Ih9Y
I hope this helps, good luck! 🙂
Courtney- you can see all of the ingredients listed here. BCAAs are branched chain amino acids, which are the building blocks of protein. There is no caffeine in the nPower Nutrition BCAAs.
BCAAs are not a pre-workout in the sense of a stimulant to get you pumped up for a workout. You can take them before your workout (pre-workout), but they are not a ‘pre-workout’ drink.
I hope this helps! Good luck! 🙂
That is so great to hear! We love the feedback on how things are going and how everyone is doing, so thank YOU!!! We are so glad you are loving it so far!!! Keep pushing, girl, and keep those positive vibes going 🙂 ~xo
Hey there- I am doing the challenge and fall under Meal Plan 2. Following the meal plan, my macros came out as laid out in the program. Are you weighing in grams? Have you watched Nicole’s video on weighing your food? Make sure you read through and watch everything in the nutrition section of the program (here) so you aren’t missing anything.
Another reason may be due to different brands and discrepancies with brands of foods.
Looking at your screen shots, you are perfect with your fats and protein ratios but you are nearly 100g over on carbs so your carbs is where you went wrong somewhere in the measurements in some way. Double check your carb portions compared to the meal plan & see if there is a discrepancy there.
Hey there- please read through all of the nutrition information here so that you have all the info with regard to the nutrition portion of this program. The meals are explained, as well as the calories and macros of each meal and meal swapping.
Good luck! 🙂
