[Naomi]

Hey there- your nutrition and cardio should stay the same regardless of how you rearrange your strength-training workouts. Good luck :-)!

[Naomi]

Hey there, this is how the workout should read for Phase 2, Day 2 (the PDF will be update ASAP):

Crazy 8s:
8 exercises performed in a row without stopping, 8 reps each, 8 sets total with 30sec rest between sets.
1- Bicycles (8 each side)

2- Twisting Tuck Ups holding medicine ball (8 each side)

3- Tuck Ups holding medicine ball

4- Scissors (8 each leg)

5- Leg Raises

6- Butt Ups (reverse crunches)

7- Crunches with Legs Straight Up Trying to Touch Toes with Medicine Ball

8- Knee to Elbow (in Plank Position) (8 each leg)

Superset
Seated Barbell Press 3 10-15
Bent Over Rear Delt Fly 3 10-15

Single Arm Standing Dumbbell Shoulder Press 3 10-15 each arm

Machine Lateral Raise 3 15-20

Alternating Static Hold Dumbbell Front Raise 3 10-15 each arm

Reverse Pec Dec Flye 3 10-15

Superset
Barbell Upright Row 3 10-15
Barbell Good Morning 3 10-15

Superset
Seated Hamstring Curl 3 10-15
Single Leg Glute Raise 3 25 (each leg)

[Naomi]

Hi Stephanie- good catch, let me find out for you and get back with you asap!

[Naomi]

Hi Lorena- it’s the leg extensions, not walking lunges, that are a drop set 😉

[Naomi]

Hi Tricia- I would recommend that you stick to the program as is. Everyone’s body responds differently so if you know your body and feel comfortable deviating from the program in some way, then that is up to you. But I cannot make any individual recommendations that stray from the program guidelines, as that gets more into personalized fitness programs. Again, you know your body best so it is your call on how you think it would respond the way you’d like it to with any changes you might make. Good luck 🙂

[Naomi]

Hi Brian- yes, those are fine to use.

[Naomi]

Hi Lorena- all of the videos for phase 2 exercises should be uploaded (except 5 or 6 of them) which will be added this weekend ?

[Naomi]

Hi ladies- as your bodies change composition (not just fat loss but gain muscle and lose body fat) your weight will constantly fluctuate up and down. Mine does all the time and has been throughout this challenge so far as well. I encourage you to focus on other things besides weight – are you getting stronger? Seeing more muscle definition/cuts? Are your clothes fitting better? Weight is just one very small factor – and pounds lost doesn’t always mean progress, just as pounds gained doesn’t always mean that you aren’t making progress. Does this make sense?

If you are bothered by not seeing numbers dropping on the scale, it might be best to wait until the end of the challnege to weigh. Just focus on getting all yor workouts in, and working as hard as you can EACH workout. Focus on getting all your meals in, meeting your macros, etc. That is your best! If you follow the program, you will see changes and progress at the end of the challenge — and transofrmations don’t only happen on the scale 😉

[Naomi]

I believe all the videos should be completed by the end of this week! Ready for Phase 2!! 😀

[Naomi]

Hi Stephanie- you can find the lifting straps Nicole uses – Versa Grips – here in her holiday gift guide, #9 🙂

[Naomi]

Hey there- I am still not sure what times of days/nights you are able to get your strength-training workouts in, and your cardio, and what times you are sleeping and what times you are able to get your meals in. I understand the long hours you’re working and on what days, but I don’t know from when to when you are working, sleeping, waking and eating and what times are best for you to try to get your workouts in and still get enough sleep.

Your situation sounds very individualized and personalized and I would need more specifics. The best advise I can give you is just to continue splitting the workouts up as you have been doing for the first two weeks. It may be that the way your work schedule is structured, you can only do what you can do to get all your strength training in, and your cardio sessions, and your meals and a decent amount of sleep for recovery and energy for work and workouts. I hope this is helpful! Keep doing the best you can with the schedule you have to work with 😉

[Naomi]

Vicki- it is one of the more common brands of turkey bacon with the least amount of additives/preservatives. There are others that are fine to use as well, but you have to read the nutrition label and ingredients to look for hidden extra stuff.

[Naomi]

Hi Lori- you got it! DO you workouts Mon-Wed, then full rest day on Thursday. Friday – Sunday at camp you’ll be working every muscle group 9sometimes twice) and doing lots and lots of cardio! You can talk to Nicole and/or Mo about the week following camp, but definitely take a rest day next Monday and pick challenge workouts back up either Tues or Wed depending on how sore your body still is from Phat Camp. Have a blast!! 😀

[Naomi]

Hi Brandy- no, it is best to keep it as written in the program as one 45 minute cardio session. If you split them up, it is no longer a 45 minute session. It is two 20-25 minute sessions with a long rest period in between 😉

[Naomi]

Hi Melissa-

That is a tough one since these workouts call for working every muscle group 2x’s per week and abs 3x’s per week. I’d have to know what ays your working the shifts you described in order to better guide you on how to resttructure them.

Now that we are in week #3, how have you been doing the workouts these past two weeks?

[Naomi]

Hi Heather- possibly, but you should look at both the nutrition label and the ingredients to make sure there aren’t any hidden added sugars, oils, etc. Many times – to add flavor – these products have ‘extras’ in them that add up in your macros. So read food labels and enter the item into your MFP journal to make sure all the macros add up to your meal plan goals 😉

[Naomi]

Hi Alejandra- that should be fine, though for best results I recommend sticking to the meal plan and foods list as close as possible for best results 🙂

[Naomi]

Hi Agatha- I recommend sticking to the meal plan and foods list as close as possible for best results 😉

[Naomi]

Hi Jessica- please send all technical problems/issues to [email protected]

[Naomi]

Hi Kristin- I think the best alternative to lateral lunges would be curtsey lunges 😉

[Naomi]

Hi Kelli- my recommendation is to stick to the macros as outlined in your meal plan for best results during this challenge. Good luck!

[Naomi]

Brian- you can use the exchange list in the nutrition section here for the challenge to find food replacements with the equivalent macros. You need to log everything in My Fitness Pal to make sure you’re macros add up to what your daily totals should be as outlined in the program.

[Naomi]

Aweee, thank you so much Kathy! I’m glad I could help, and I’m so glad you’re enjoying the Tip Me Tuesdays!!! 😀 xo~

[Naomi]

Karine- you are lovely yourself! I’ve enjoyed folowing your journey and getting to know you as much as one is able to through social media! 😉

Yes, these movements shift weight to your upper body and the shoulders have to carry a lot of the weight in these exercises. If you feel anything unusual or painful or “just not quite right” then doing these movements on your knees will take some of the load off your upper body. It won’t be as effective as doing the exercises as-is because tranferring the weight to your knees will not only take much of it out of the upper body, but your core as well.

THat being said, it is not worth risking injury so I would suggest modifying it for sure. Another option would be to replace all of the side movements and up/downs with just a plank (as long as this doesn’t feel invasive on your shoulders). You will be doing quite a few planks but at least you’ll still be keeping most of the movements in your core instead of transferring the weight predominantly to your knees.

I hope all this makes sense, and I hope it helps! Good luck girl! 😀

[Naomi]

Hi Kathy- It is actually for both of the reasons you stated: to make sure you have food in your system for energy and strength so that you can have a great heavy lifting session, and to make sure your body isn’t burning through the muscle you are trying to build during your weight-training session.

Another idea is to only eat the oat bran portion of Meal #1 plus drink a serving of BCAAs about 30 minutes prior to lifting – then have your post workout shake/apple right after, then about 2 hours after that have the rest of your Meal #1, the turkey bacon, eggs and spinach. If you do that, you should be golden! 😉

Sara- yes! That is enough time. As long as you are able to get a good meal in and your mind/body has a little recovery time so that you have energy and maybe a little motivation for your lifting session, that is all the time you need in between! 🙂

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