Naomi
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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 Cara! 🙂
You would weigh your sweet potato after it is cooked 😉 Good luck with the challenge! 😀
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!
Just one set of 100 reps, minimal to no rest 😉
Please email all technical questions and issues to [email protected]
Hi Maria- chose the meal plan based on your height 😉 Good luck!
Hi Diana- regarless of what you’ve been doing, it is recommended that – for this challenge – you chose the meal plan based off your height. Good luck!
Hi Haunani- I recommend you follow the nutrition portion as is outlined for this challenge and also follow the cardio guidelines as out lined in how many days of HIIT & Steady State/Intervals your are suppose to do per week, as well as how many minutes of each, and if you are doing steady state cardio for your training (say a steady state run for 25 min), count that toward your 45 min steady state. If you are doing HIIT training, such as running speed work, that would count toward your 30 min HIIT training. I hope this is helpful! Good luck 🙂
HI Cathleen- try to do all of the exercises, there are alternatives to every exercise in this program listed under the video demo 😉
Hi Lisa- don’t swap out a meal for the post workout shake, follow your meal plan as outlined
For all the questions about substitutions, please refer to the appropriate section of the food exchange list here and here for substitutions (protein for protein, carb for carb, fat for fat)
Alejandra- that is correct 😉
Amanda- about 3 hrs between meals.
Lorrie- I recommend you follow the meal plan as outlined in the program regardless of what you are currently taking in.
Valeria- lol, no but nice try 😛 😉
Hi Cathleen- everyone’s body responds differently to different intensity levels, but I don’t believe your progress will be affected by doing the same cardoio. The goal is to get your HR up to the goal outlined in the cardio portion of the program here, and to burn calories. As long as you get all your cardio sessions in every week and you aim for the HR outlined, you are fine with sticking to the same cardio 😉 Good luck!
Hi Micki- Nicole gave examples of how to structure your cardio and in the example (here) she shows the HIIT cardio on the same days as high carb days, yes, you are correct. However, regardless of when you are able to schedule your HIIT cardio, your high carb days should always fall on Mon/Thurs 😉
Hi- just do your best to hit the calories, fats, proteins, carbs, sugars, etc. as outlined in the meal plan using the foods on the meal plan and/or exchange list. There may be slight variations in calculations but as long as you stay within about 5 grams of the goal, you are doing great! 🙂
HEY GIRL! 😀
Great question! Regardless of your workout schedule and how you need to switch things around, you’ll still keep Mondays and Thursdays as high carb days and the rest low carb days. Good luck Linda!!! I’m rootin’ for ya! 🙂 xo
Hi Kelsey- I wouldn’t workout on an empty stomach. If you can eat Meal 1 about 45-60 min before your workout, then have your post workout shake after, that would be ideal.
If you can’t stomach a full meal that early in the morning the I recommend drinking half your shake about 30 min before your workout, then drink the rest after your workout and have Meal 1 about 30-60 min after your workout.
I hope this helps! Good luck 🙂
Hi Lauren- yes, great job on aiming for a gallon of water each day! As far as pre-workout goes, just check the label/ingredients and make sure there aren’t too many sugars, etc. I would recommend entering your pre-workout in to MFP so that any carbs, sugars, calories, etc. can be counted toward your daily macros 😉
Hey- the diet will remain the same throught the 45 day challenge 😉
Hi Sarah!! Glad to see you on here and that you’re doing the challenge! 100 reps total 😉
Hi Danielle- I suggest following the cardio guidelines as outlined here and use your swimming, biking and running as counted toward your cardio as long as the duration and type are the same with what is outlined in the program. For example, if you are scheduled for a 1 hr bike ride, that can count as one of your three 45 min steady state or interval cardio. But it wouldn’t count as your 30 min HIIT because a bike ride is steady state. If you are running and you do track or speed work, that would count toward your HIIT cardio because sprints/speed/track work are a type of HIIT cardio.
I would not do extra cardio above what is outlined in the program, though you may end up doing that because of your training. I hope this helps! Good luck wit the challenge and triathalon!! 😀
Hi Riana- please email your issues to [email protected] and they will address the technical issues. Good luck with the challenge! 🙂
Hey guys- sorry about that! Please email what issues you’re having and with what vidoes to [email protected] and they will address the technical problems 😉
Hi Amanda- all of the cardio guidelines are outlined here. Good luck! 🙂