Naomi
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LOL, Valeria! Gotcha 😉 Yes, you can swap out foods from the exchange list as long as you stay within your macros 😀
Yes, unsweetened almond milk will work! As long as you stick to the foods on the meal plan and in the food exchange list, and you stay within your macros, good! 🙂
Hi there- as long as it is sugar free and you log it in your My Fitness Pal journal and you are staying within your macros, it shouldn’t be a problem. For best results with this challenge, I would recommend limiting it to one serving, or 30g, per day. The sugar alcohols may affect your results 😉
Hi Rose- yes, absolutely! You can also base it off of your percieved rate of exertion, in other words do a bit of a self assessment on how much effort you feel you’re putting forth (how hard are you breathing, sweating, is your heart pounding out of your chest, etc). So, on a scale of 1-10, how hard are you working? Using a HR monitor and perceieved rate of exertion should both help you guage your cardio sessions 😉 Good luck!
Eva- please read my corrected response about post workout protein shake and if you have time, view this video Nicole posted in an email about Day 1 and other tips! 🙂
These workouts are TOUGH! Believe me, your body will need the food 😉 And it may take a few days for your body to adjust if you aren’t use to eating like this, but being full sure beats walking around hungry! Enjoy and good luck!! 😀
Hi Belinda- any protein source would work for egg whites, and for the whole egg you’ll want a food source with protein and fat such as a half tablespoon (8g) of nut butter. If you have vegan protein powder, you could mix the nut butter with protein powder. As long as the macros add up to what is outlined in your meal plan and you use the food sources from the exchange lists, you are safe! 😉
Hi Rebecca- if that schedule works best for you, then that is what/how you should structure your day 😉 Good luck girl! Work hard and have fun!! 😀
Hi Lorena – if you feel you are resting too much then I would recommend moving on to another exercise but my suggestion is to try to keep the program as-is written out as much as possible, unless you’re waiting for equipment for too long 😉
As far as the dips go, do not add any other triceps exercises. This will fatigue your triceps even more so you will have a harder time building up strength for this type of triceps dips. Just do your best and work your way up to it 😉 The set protocol is as many reps as possible, so just do as many reps as you can for 3 sets.
Please email all technical issues/problems to [email protected]
You don’t need to be a monthly member for access to the video demos in the challenge. Just click on this link and scroll down to the phase 1 exercises (not the calendar, but the actual exercises), then click on the exercise. For example, today’s first exercise is FST-7 Seated Dumbbell Lateral Raises. Click on that exercise and it will take you to a demo of lateral raises.
If you continue to have problems, email [email protected] I hope this helps! 🙂
I Christina- if you broke it up the way you described, then it would be 5 sets of 20 reps. The program calls for one set of 100 reps 😉
Hi Diana- I understand your concerns. You know your body so you will need to adjust based on how you feel your body responds best to what you want to achieve. I cannot make recommendations on how to change the program as outlined. It is designed to work in helping most people with physical transformations and any tweaking to the program will have to be your call 😉
Hi Tara- everything listed in the nutrition portion of this challenge (meal plans, grocery list and exchange list) is allowed during the challenge for best results. There is no recommended daily maximum for black coffee and plain tea.
Hi Sabrina- I prepped for the whole week as well and just keep everything in plastic containers in the fridge 😉
Hi Ann- cream is not suggested for use in any beverages during this 45 day challenge, only the items listed on the menu, the grocery list and the food exchange lists are recommended.
Hi Jennifer- the nutrition information that is provided is what is recommended that you follow for the best results during this challenge. No other menu will be provided for this challenge. If you don’t feel like you can or want to eat the same foods every day, we’ve provided a food exchange list for you to swap out foods. Be careful when swapping out foods to make sure you stay within 5 grams over or under your macros. I personally feel it is ‘safest’ to follow the meal plan as-is but I have no problem with eating the same foods every day for 45 days. I hope this is helpful! Good luck! ?
Hi Lee- I would recommend still doing the leg extensions but only doing half reps down. In other words, adjust the machine to where you don’t elongate your quads to the point that your toes go behind your knees on the downward motion. So you would just shorten or minimize your range of motion and focus on squeezing your quads really hard at the top portion of the movement. That should keep the movement “out of the knee.” I hope this helps!
