[Naomi]

Hey there- here is a list of great travel foods:

– 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)

That is all I can think of for now, Im sure other forum participants may add other great ideas. I hope this helps, good luck! 🙂

[Naomi]

With the bun 😉 Enjoy!!

[Naomi]

Hi Jessica- it really isn’t a man or woman thing, it’s an individual person thing. This is true for any fitness, nutrition and supplement program. Some things work great on some people (man or woman) and some things don’t work great on some people (man or woman).

It all depends on how YOUR individual body responds to what you introduce to it 😉

[Naomi]

Hey there- I am sure we all have to deal with this at times, and the best way to work around a busy gym is to de exactly what you’re doing. It’s better to keep the workout moving – even if you have to switch the order – than to wait around for equipment to open up. Great job, keep it up!

[Naomi]

Hi Michael- yes, since all the macros are the same you can do that 🙂

[Naomi]

Hey there- ideally you should stay below 45g of sugar per day. The lower the better 😉

[Naomi]

Hey there- what I do with any recipe I am creating or modifying or cooking in bulk, this is what I always do to ensure consistent portions among each serving size:

– make your entire waffle batter in one bowl
– weigh the whole batch of batter on a food scale
– divide that total number by the indicated serving size, which is 12 in this case
– the number you get by dividing by 12 is the grams of 1 waffle per serving

For example, if the whole batch of batter weighs 400g you’ll divide 400 by 12 and get 33g, which means 33g = 1 waffle. Since your serving size is 1.5, you’ll have to add 1/2 a waffle portion to the 33g, which is about 16g. So 1.5 waffles would be 50g of batter in this case. As long as you measure out 50g of batter (or whatever number you come up with by weighing your entire batch and following the above steps), you’ll be eating 1.5 waffles 🙂

I hope this helps!

[Naomi]

No problem Sandra! With my clients I do focus on balance and stability, which is very important, but if I want them to really feel it in the muscle I will modify an exercise so they can just focus on the muscle. I think sometimes when you’re focused on maintaining your balance/stability, it can take away from the mind-muscle connection and working the muscle as hard as you can. Don’t ever feel like you aren’t working hard or doing the exercise properly if you have to hold on to something for balance 😉 Maybe sometimes you can work on your balance using a lighter weight, then use a heavier weight and hold on to something and just really focus on working the muscle.

Keep up the great work!!

[Naomi]

Hi Emily- with strength-training/lifting it is not a calorie burning focused activity, per se. Target calorie burning is really something that should be reserved for cardio workouts and will be a big focus in Phase 2 of this challenge, the leaning out phase.

With lifting and building muscle, it is so incredibly individual and the range is so across the board that there really isn’t a specific number I can give you. I can only speak from my personal experience and some of my workouts so far this challenge haven’t even cleared a 200 calorie burn (which I like for building muscle, the less calories I burn during a lifting session the better for strength and muscle gains), and for some of the leg workouts I’ve burned around 375 calories.

I wouldn’t worry about aiming for a specific calorie burn during your lifting sessions for Phase 1 at all 😉

[Naomi]

Hi Sandra- I have the same issue because of an injury from 2010 that has altered my stability in my right foot forever (plantar fasciitis affected the tissue on the inside of the bottom my foot).

So you can either do bilateral or you can do what I do when I do single leg and that is just hold on to the top of an incline bench, or go over to the Smith machine and hold on to one of the bars for stability.

There is quite a difference in doing this exercise unilaterally vs bilaterally in how you activate and engage your hamstring(s) so I would encourage you to try it by holding on to something solid/anchored for stability first. You don’t have to go crazy heavy (at least not at first while you’re getting the hang of it) as long as you are feeling that the hamstring you’re working is 1. activating 2. engaging 3. contracting 4. elongating.

If you still don’t feel comfortable then I would recommend going to bilateral 😉

I hope this helps! Good luck 😀

[Naomi]

No problem girl!! Great job, keep pushing! You’re doing great! 😀

[Naomi]

Hey Rebecca- it’s alternating lunges each round 😉

[Naomi]

Ok, gotcha – about 5-10 grams is recommended about 2-3xs per day. You can read more about the supplement portion of this challenge here.

[Naomi]

Hahaha, LOVE THIS!!! Donut socks to measure progress, that is FANTASTIC!!! 😀

[Naomi]

Hey there- nope, just 1-2 scoops of BCAAs pre- and/or Intra-workout. The muscle building should mainly come from your diet and heavy weight-lifting sessions 😉

[Naomi]

Hi there – it is one whole muffin 🙂

[Naomi]

I agree with what Dianne suggests: you could supplement with any other triceps movement for now. All you can do is the best you can with what you have to work with.

Good luck and keep pushing!

[Naomi]

Awesome! Way to get creative, thanks for sharing!! 🙂

[Naomi]

Awesome, thanks for sharing!! 🙂

[Naomi]

Hi Lauren-

If you google ‘healthy simple hummus recipe’ you will see a number of recipes pop up. Here is one example: http://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/

Any simple, basic hummus recipe should do fine.

[Naomi]

Hi there- I would recommend sticking to the meal plan as it is laid out as best you can. In general, some level of hunger is part of this process. If you are gaining muscle, that means that what you are doing is working 😉

[Naomi]

Hi Wendy- you can do about 5-10 on any cardio equipment, such as the treadmill or elliptical. And you can also do some arms circles and stretches before working chest, back & shoulders to loosen the shoulder joints 🙂

[Naomi]

Hey Jessica- yes, 170 is plenty high for HIIT. 190 is just the higher range but 170 is definitely intense enough to be in the HIIT category 😉

There is no particular preference for they type of cardio you do as long as you get your HR up.

Great job, keep it up!

[Naomi]

Hi Donna! Great question ☺ I would recommend the 45 degree angle, heavier weight, and struggling to meet the reps ?

Good luck, keep up the great work!! ??

[Naomi]

Hi Kristi- the strength-training workouts should take about an hour. Some may take 10-15 min less, and some may take 10-15 min longer.

I hope this helps! Maybe some other participants will give feedback based on their experience as well.

Good luck! ☺

[Author]

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