Naomi
Forum Replies Created
-
Posts
-
For the tri-sets like yesterday Monday on block 4 and 5, are we only doing 1 set of those exercises?
Which version of the workouts are you looking at: Gym, At-Home (full equipment) or At-Home Dumbbell/Bodyweight Only?
I have seen a couple FB posts about overhead squats and I don’t see them on my workout. What am I missing? Thank you.
The overhead squat is only in the At-Home Dumbbell/Bodyweight version of the workouts, so follow whichever of the three workout versions you are currently doing: Gym, At-Home Full Equipment or At Home Dumbbell/Bodyweight Only
In our EBook it states the # is #BUILDNBURN for challenge photo submissions, but on the actual submission page it states the # is ##BUILDNBURN. Which one is correct for submitting photos with? I submitted with what the Ebook said, but realized there were two #’s on the online submission form for it. Can you confirm? Thank you!
Sorry about the type-O, it should just the one hashtag in front, not two, so #BUILDNBURN
I have a question – normally the last block is more cardio related with no rest – on Day 2 lower body – are we suppose to rest between the triset or not?
If you feel like you need to rest at any point between the last triset you can, otherwise try to keep going, which will keep that HR up 🙂
Okay, So I’m going to be “real” here. I’m a little tea pot – short and stout.
The guide says to follow the meal plan based on your height. That puts me in Meal Plan 1.
That is 1440 calories a day. Currently my average daily calorie burn is 2500 (without working out).
I really tried yesterday to follow the meal plan, but it left me extremely hungry and lethargic.
I am overweight now and carry it all in my mid-section. I am 5’2″.
Is there a way to modify the meal plan for a target goal of 170 pounds? Thoughts?!?Note: I added this picture because it is my motivation of where I want to be again.
In the picture I’m 52 years old and at my goal weight of 170 pounds.We can’t individually modify meal plans for challenge participants but you can try bumping up to Meal Plan 2 or 3 and see how that works for you. It might be a wise idea since we are only in Phase 1 and your calories will decrease more in Phase 2.
Amazon thought I’d be interested in this and I might just be! I use a food scale and have a special bowl that I zero out and then weigh stuff, but this looks pretty great.
Great, thanks for sharing 🙂
Can I use allulose to sub for brown sugar and maple syrup? On the vegan waffles it asks for 1 tbsp maple syrup and vegan oatmeal cookie it asks for 1 cup of brown sugar. Reason I would prefer to use this sugar is due to prevent high blood sugar spikes trying to bring A1C down. TY
You can try it and see how it works with the recipe, yep 🙂
I may have missed this, but is there a certain amount of time between meals? I have had meal plans that you have your meals about 3 hrs apart. I just wanted to check about that. Also, I am not able to do my workout until the evening. Do I switch the last two meals?
Yep, about 3-4 hours a part is good for meal timing. If you work out in the evening, just have your post-workout meal after your workout. You can switch the last two meals if that is how the post-workout falls in your meal schedule.
Can I perhaps do the cardio on a different time like in the morning and strength training in afternoon?
Why I’m asking is cause I could not get myself off of the floor for the second round of cardio, my shoulders gave up
I started with 4 sets in block 2, 3 in block 3 and 4 and 2 in block 5
.
Block 2 and 3 kicked my behind. Do you think I should go lighter on the weight in order to finish with 3 to 4 sets on all blocks??I would try going lighter for now so that you can finish with 3-4 sets on all blocks.
I feel like this nutrition part will consume my entire day. Eating, making, counting……
I’ve never meal prepped. I’m very much a routine person and nothing about this, except time at the gym, is routine.
I’m feeling a bit overwhelmed and it’s just day one.Hi Holly! We are so glad you are getting out of your comfort zone with this challenge and don’t want you to feel overwhelmed!
For meal prepping, if you watch all the nutrition videos, Nicole explains how to meal prep in advance for the week so that you don’t have to make all your meals each day.
Nicole did all the calculations for you, so you don’t have to count anything (other than weighing and portioning out when you do your meal prep on the weekends for the week aead).
Eating is something you do every day anyway, right? It might be a different meal split than you’re used to, but you will get the hand of it! It can be scary introducing something new 😉
We’ve got your back, and know you can do this!!
I just wanted to make sure that Day 1: Monday Ph1 Block 3 is correct. It indicates that you should perform 1-2 warm up sets for barbell press; even though the Block is a superset to include plank knee raises.
That is correct 🙂
What is the trick to get these thick? Mine are very runny. This is the oats I used.
Try using less unsweetened almond milk to see if that helps, or let them set for a little longer.
What is the trick to get these thick? Mine are very runny. This is the oats I used.
Try using less unsweetened almond milk to see if that helps, or let them set for a little longer.
Im turning 60 and in menopause – my understanding is that it’s better to not let you heartrate get to high to be in a fat burning zone. I’m looking at the Block 6 excercises – should I monitor and keep my heart rate within a certain range?
Also, when doing the rest of the excercises – if my heart rate gets high, should I wait between sets and let it get back to a certain level before going onto the next set or block?Hey there-
Everyone’s HR zones will be a little different due to a multitude of factors, not just age, so it is difficult to give you a number to aim for since I would need to know a lot more info about you specifically on an individual basis. I would go based off of “Perceived Rate of Exertion” and if you feel like it seems to intense, then back down just a bit.
As far as resting between sets, you do not need to rest for longer to bring your HR down, as it will stay elevated to a certain point throughout the workout. The rest is just for you to catch your breath and HR may or may not go down just a bit between cardio intervals. If, however, it FEELS too intense then by all means please rest a little longer between cardio intervals.
A lot of this also depends on what you’ve been doing prior to the challenge (if no cardio at all, you’ll need to ease back into it), and what shape your cardiorespiratory endurance is in. Don’t push too hard if you have not been exercising for a long period of time prior to this. I hope this helps!
Hi, Are Chobani Flip yogurts acceptable?
Context:
I see plain, nonfat Greek yogurt is on the list. I can physically tolerate greek yogurt 1-2x a week and like it. Any more than that gives me unpleasant side affects.
This isn’t the case with Chobani Flip yogurts, but they have some fat and other sugars.
I’m a vegetarian and limited on what protein I like- mostly consume eggs and protein powder (I don’t like any vegan foods such as seitan). It’s a big help with protein intake if I can eat that brand of yogurt, plus obviously they taste great, as well.
Thanks!
I just looked at the nutrition content and would highly advise against eating these, they have 18g of sugars! Cane sugar is the SECOND ingredient (yikes!). INGREDIENTS: Cultured lowfat milk , cane sugar, water, wheat flour, vegetable oils (palm, palm kernel), cocoa, natural flavors, fruit pectin, chocolate, cocoa butter, tapioca flour, caramel color, guar gum, skim milk, salt, baking soda, soy lecithin, lemon juice concentrate, locust bean gum, vanilla extract. Contains milk, wheat, and soy. Manufactured on a line that also handles peanuts and tree nuts.
Hi, Are Chobani Flip yogurts acceptable?
Context:
I see plain, nonfat Greek yogurt is on the list. I can physically tolerate greek yogurt 1-2x a week and like it. Any more than that gives me unpleasant side affects.
This isn’t the case with Chobani Flip yogurts, but they have some fat and other sugars.
I’m a vegetarian and limited on what protein I like- mostly consume eggs and protein powder (I don’t like any vegan foods such as seitan). It’s a big help with protein intake if I can eat that brand of yogurt, plus obviously they taste great, as well.
Thanks!
If you want to incorporate any food items not listed in the meal plan, food exchange list or recipes, then you’ll need to do the calculations on your own via My Fitness Pal to see if it will work with your target calories/macros. I am not sure what the calories, macros or sugar content is of Chobani Flip yogurts. My recommendation is to stick with what Nicole has listed for the duration of this challenge for best results.
On the gym workout overview page it says to record the number of rounds. I understand sets and reps. Could you define a round?
These workouts are by minutes instead of sets. Each minute is indicated by the “Block” at the top of each exercise. More info on this starts on page 20. For example “Block 2: 8 Minutes”
Hello, I hope I’m doing this correctly. I have a question about the photos. I did submit them already however I think I spelt the #sign wrong. Di I need to redo it or will it be ok?
Thank you,
Sarah R.Yes, the hashtag needs to be spelled correctly in order for you to qualify as one of the finalists, so you can simply retake with the correctly spelled hashtag and re-upload the same way you did the first time 🙂
Hello!
Could you please tell me where to go to get the recipes? I can’t seem to find them! (Not the most computer savvy one here! LOL)
Thanks so much!
DeniseEverything (including recipes) is located in the ebook. The recipes begin on page 102 of the ebook 🙂
I probably missed this in the video or e-book… do we skip the post-workout meal on non-training days?
It is your meal 5/post-workout so on non-training days, you will consume this as your last meal of the day. On training days, consume this post-workout, regardless of where it falls in order of your meals. I hope that helps!
I would reduce the portion size of the rice you already bought in order to get closer to your target macro goals. In the mean time, I will reach out to Nicole to find out what type of rice she would recommend and will get back to you as soon as I hear back with an answer 🙂
Hi there!
I read in the ebook that the meal plan is for 4 days. What’s your advice for the other 3 days of the week? Thank you!The meal plan is for all days of the week. Where did you see that it is only 4 days of the week? The workouts are only 4 days, but the meal plans are for all days. Make sure you review all the nutrition info and videos to make sure you get all the information 😉 There are two phases for the meal plans: Phase 1 (weeks 1-4) is to build muscle and phase 2 (weeks 5-9) is geared more toward losing body fat.
Being a Canadian, I cannot access the npower supplements. When making the overnight oats, should I look for a vanilla protein powder? I don’t know if I can find a vanilla cupcake version
The flavor doesn’t matter as much as the calories and macros per serving, so look for something that has comparable/similar calories and macros per serving size as Nicole’s Whey Isolates. You can find the nutrition info here: https://nicolewilkins.com/product/npower-nutrition-isolate/
