[Naomi]

Hey there- if you read through in detail the Program Overview of each phase, it will explain the purpose and intent of each phase. That may also help you understand the reasons for the calories/macro ratios, cardio protocol & weight training structure ☺?

[Naomi]

Hey there! Phase 1 will be 5x 45 min cardio, we will fix the wording so it is consistent across the board. Sorry about the confusion and thanks so much for the catch! 🙂

[Naomi]

Hey there – for any technical issues, please email: [email protected]

[Naomi]

Hi ladies- my advise it to follow the Meal Plans recommended for your height/weight — if you fall into a catogery where your height calls for one meal plan and weight calls for another, then go by height.

The first phase of this plan is a building phase and although you might be eating more than you are right now, you should be lifting more, heavier and with higher volume during your workouts than you are right now. So all of those calories and nutriensts will be going toward building muscle over the next 4 weeks. Your body will NEED the nourishment.

You will have 8 weeks after that of lower and lower calories, so don’t worry too much about the calories of Phase 1. Believe me, when you get to Phase 2 and especially Phase 3 (where your calories drop even lower), you’ll be wishing you had the calories of Phase 1! 😉

Trust the process …

[Naomi]

Thanks so much, we’ll look at it today and make any corrections! I will post again after they’ve been addressed 🙂

[Naomi]

Hi Roe! If/when your weight fluctuates throughout the challenge, I would recommend sticking with the same meal plan. For example, if you start with Meal Plan 2, stick with Meal Plan 2 for theduration of the challenge regardless of your weight fluctuation 😉

[Naomi]

Hey Rebecca – everyone’s body will respond differently, some will gain weight, some will lose weight, some will stay the same weight. The goal of Phase 1 is to build muscle. That’s not always the same as gaining weight, but it could mean gaining weight.

[Naomi]

Hi Wendy – my recommendation is to follow the meal plan as-is based on your height/weight (so you would go with Meal Plan 1). You know your body best and knows how it responds, so any adjustments you make outside of the recommendations for the challenge will be up to you. Good luck! 🙂

[Naomi]

Hi Kaitlin – you will choose the meal plan based on height in this case.

[Naomi]

Hi Abby- You can replace the eggs with the equivalent portion of any lean protein in the Food Exchange List 🙂

[Naomi]

Hi Caroline- the recipe for the Shreaded Chicken 🙂

[Naomi]

Hi Sharon- I would definitely first go based on what your doctor says regarding what you should eat from your kidney function/blood results. Other than that, I would just start the meal plan as stated on Monday 🙂

[Naomi]

If you fall in-bewteen or one in height and another in weight, chose your meal plan based on yoru height. Good luck ladies! 🙂

[Naomi]

Hey there- it is best to keep the rest days as full rest days and do your cardio on your strength-training days. For all technical questions, such as links not working, please email your issues to: [email protected]

Good luck! 🙂

[Naomi]

Hey there- I would recommend following the meal plan. So you would have Meal 1 about 30 min prior to your workout, then your post-workout protein shake. If you’re having issues with links, please send any technical problems to: [email protected]

Good luck! 🙂

[Naomi]

Hi Cindi- please email all technical questions not related to the challenge to [email protected]

[Naomi]

Hey there! Nicole will be sending out info on what to do after the challenge – depending on what one’s individual goals are – for post-challenge options. Keep an eye out for that info and CONGRATULATIONS on all your sucess with this challnege! That is fabulous, great job girl!! 😀

[Naomi]

Hey girl! I am not sure exactly what kitchen item you’re talking about, but could it be a crock pot? Maybe do an Internet search or search on Amazon?

[Naomi]

Ashley- flutter kicks and scissors are the same exercise. Most exercises have several different names 😉

[Naomi]

Hey there- an alternative exercise would be either scissors or you can stick with bicycles even though you do them in the Crazy 8’s the next day — you’re still working your abs in a similar fashion, although the criss cross kicks and scissors will target more of your lower abs where bicycles hit your obliques. I hope this helps!

[Naomi]

Hi Ursula- there are just two more weeks left, so I would suggest you try to get back on track starting with your next meal and just follow the meal plan as is. As Shirley asked, what exactly about the meal plan are you struggling with?

[Naomi]

Hi Agy- everyone’s body responds differently, so you need to go based on your experience and how your body is changing. I can’t advise or suggest any deviations from the meal plan as it is outlined since that gets more into individualized fitness programs (which we can certainly offer you after this challenge is over). Anything you change on your own will be your call based on how you think your body will respond to the changes.

Almost there, just two more weeks to go!

[Naomi]

Hey, yes- leave your nutrition the same even if you switch your workouts. Happy Memorial Day! 🙂

[Naomi]

Hi Courtney- Jennifer is correct! Just get all the meals and workouts in however you are best able to given your schedule 😉

[Naomi]

If you’ve been fine with things the way you’ve been doing them, and you are seeing progress, then I would just continue doing it the way you’ve been doing it. If it ain’t broke … 😉

[Author]

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