Naomi
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Hi ladies- you could put your feet on the side as Tasha described, but I have always been afraid of doing that lol. So another option would be to slow the pace to about a 3.5 walk for 30 seconds, then ramp it back up. On most machines you can plug in the speed you want, you don’t have to manually slow down & speed up w/ arrows. That will bring your speed up and down quicker so the 30 sec rest would be more accurate. Either way is fine 🙂
Mackenzie is correct- weight training first, then cardio 🙂
Kim- none of the women’s meal plans for thsi challenge call for 200g of rice. It calls for 200g of vegetables (cucumbers, roasted veggies) but not rice. Make sure you are reading the portion sizes with the correlating food item correctly.
Danielle- information will be sent out closer to the end of this challenge on what to do after the challenge is over to continue reaching your goals or maintain what you’ve accomplished.
If there is a discrepancy, which there will be from the food brand and serving sizes, etc., go based off the macro goals you have set for that meal. For example, if your macro goals for the meal with brown rice is 30g then portion out the correct size to give you the carb totals you need for that meal. What matters is that you meet your macro goals within 5g of the total for that day. I hope this is helpful! Good luck! 🙂
Hi Stephanie – yes, you can switch things up as long as you stick with the foods on your meal plan and in the food exchange list, although following the program as outlined is ‘safest’ to know for suer that you are eating the best way for results with this challenge 😉
Choose the meal plan based on your height 😉
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 ladies- Lori, good for you for doing an extra few reps! It is 100 reps total 😉
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!! 😀
Yes, 200g of veggies is correct 🙂 Enjoy!
Hi Eva- that is correct, no post-workout shake unless you are strength-training 😉
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! 😉
Teresa- yes, you are correct! Thank you for catching that type-O, we will get it fixed today! 🙂
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.
Hi Teresa- Let me double check and get back with you!
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 😉