Naomi
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Hi Leslie! 🙂
If there are no cable pull type pieces of equipment anywhere, worst-case scenario you can do incline bench reverse grip rows with dumbbells, lying chest-down on the bench with palms facing forward. Then, in the same position, turn your palms facing each other (neutral position) for the close grip cable row substitution. These substitutions are working the same muscles, just moving from down pulling up instead of moving from the top pulling down, and you’re using free weights instead of cables.
I hope this helps! I hope all goes well in Boston and that your nephew’s surgery went well and his recovery goes well! Way to keep up with your workouts, girl!! xo ~ Naomi
Hi Monica- What a great question! You will be working out at PhatCamp Friday night, Saturday and Sunday and you will be working ALL body parts and doing cardio. I suggest you follow the challenge workouts until the Wednesday before PhatCamp, then don’t do any strength training Thurs or Fri (cardio Thurs is fine, but I strongly suggest you take Thurs as a full rest day since you will be exercising all weekend). You want to be fresh and rested for your workouts with Nicole and Maureen during PhatCamp 😀 You will get ALL your workouts in at PhatCamp (and then some) so rest up Thurs & Fri and be ready to hit it hard Friday evening! HAVE A BLAST!!! 😀
What a great attitude, girl! Prepping for the week ahead isn’t just about prepping food, but mentally prepping for the workouts. Great job, GET IT TRACY!!! 😀
Hi Carissa- the total macros for the day (protein, carbs and fats) should equal roughly (give or take 5 grams) the daily macro totals outlined in the meal plan you are following.
Make sure you read all the information here and watch the video, then look at the daily totals for the meal plan that correlates with your height and try to aim to hit that total throughout the day following as closely as you can to the meal plan outlined and using the foods exchange list here and here if you’d like to substitute any foods.
I hope this helps! 🙂
Hi Kay- For this challenge, you should choose the meal plan that correlates with your height. Good luck! 🙂
Hi Christina- 5 miles is fine 🙂 but depending on your speed, I would try to keep it at no more than 45 min duration, so that might mean 4 – 4.5 miles 😉
To increase your cardio capacity, HIIT will help A LOT! HIIT, in my opinion, helps to increase cardiorespiratory output more than running. Actually, to help with one’s exercise endurance for long-distance running, one would do HIIT training as cross-training to increase lung capacity and cardiorespiratory function 😀
As far as HIIT on the elliptical goes, that will be a great cardio session. I do it myself and have my clients do it and it can be very intense. Keep in mind that all ellipticals are different so you need to chose the level that will best suit your capabilities and intensity level 😉
I would suggest trying the following:
2 min/1 min intervals:
2 min at an intense level you don’t think your could do for longer than 2 min, then a “resting” interval (still at a moderate level, but manageable), then keep alternating 2 min super intense, 1 min moderate/lower intensity and keep alternating until you reach 20-30 minI hope this is helpful! Good luck 🙂
Hi Jane-
For your first question, weigh all food after cooking, except oatmeal. Weigh your oatmeal raw. For your second question, the safest way to know if you are hitting all your macros and not going over or under on any certain macro is if you food journal everything in MyFitnessPal. It is a free food journaling website/phone app. If you weigh your flaxseed oil in grams instead of measuring with a tablespoon, your portion size will be more accurate. I would definitely count even a half a tablespoon of flaxseed oil toward your macros, as even just a half a tablespoon (7 grams) is about 50-70 calories and 7 grams of fat 😉 I hope this helps! Good luck 😀
Hi Sandra- Everyone is different and is starting from a different place in their fitness journey so the level of soreness will be different for everyone. But unless you were training like this before you started the program – and even then – I would think you should be experiencing some level of soreness. Are your muscles burning during your workouts? Are you struggling to get through your last few reps, especially the last set of your workouts? If not, you should be feeling a muscle burn during your workouts and really struggling to get the last few reps out of your sets. Try increasing the weights a little and make sure you are really feeling your muscles working (the ones you are targeting to work) during your workouts 😉 I hope this helps! Good luck! 🙂
Hello- Everyone’s body responds differently to different supplement plans, so to be general enough to apply to most people, we provided the recommended supplements outlined in the 30 day program. Feel free to use any additional supplements that you’ve had good experience and results with 😉
Hi Vanessa- you can do modified or assisted pull-ups. For modified pull-ups, lower the bar on a Smith Machine to about waist height, then put your arms overhand on the bar and position yourself under the bar. The further under the bar you are, the more challenging it will be, so position your self under the bar enough to get a good intensity but not so much that you can’t finish the reps in the set. For assisted pull-ups, you can use an assisted pull-up machine. I hope this helps, good luck! 🙂
Hi Colette- I don’t have a total, butI know there are quite a few participants! It’s great that there are a group of people all getting fit and healthy together!! WOOP-WOOP, that is something to celebrate!!! 😀
Hi EJ- it totally depends on your privacy settings with your FB & IG accounts. What pics people can or can’t see doesn’t have anything to do with the hashtag but more to do with who you allow access to sharing your posts with 😉
Hi!
First question: yes, if you aren’t too sore or fatigued then it would be better to get your workouts in by continuing to workout for two more days and delaying your rest days instead of ending up having to take 4 rest days in a row 😉
Second question: I took an 8 hour TRX instructor course a few years ago and although you get a little strength training in, it’s not really a “workout” because it is a lot of stopping and starting, trying out different exercises on the TRX bands. At least that is how it was the way it was instructed when I took it. So you should be fine to workout a few hours after the TRX course. Use your best judgement, however, on how your body feels based on what you do during the TRX training 😉
Hi Kathy- You can arrange your cardio on whatever days you feel it is best as long as you get in the following:
Your five-day cardio schedule will be:
• 3 days of 40-minute interval cardio or steady state cardio
• 2 days of 20-30 minutes of HIIT cardio followed by 10-15 minutes of steady state cardio, for a total of 30-40 minutes. You can perform your HIIT cardio on any day except for the days you train legs.Sharon- you can do the cardio any day you chose, yes, and move the workouts to the days that wok best with your schedule as long as you keep them in order. Many people have things to do during the weekend, family commitments or just want the weekends to rest, while others prefer to workout during the weekend. This will be different for different people, so adjust the workouts and rest days to best fit your schedule 😉
Hi Lisa- I would try to eat meal 1 about 30 minutes before you weight train. Eat meal 1 on your meal plan, weight train, cardio and then have your post workout shake. If it is really hard for you to eat a meal before weight training, you could have your protein shake 20-30 minutes before your workout, then eat meal 1 on the meal plan post lifting and cardio session. I hope this helps! Good luck! 🙂
Hi Amy- Different brands of foods (such as chicken, protein powders, rice, etc.) have different macros for different portion sizes. The meal plans are to be followed as closely as possible, given that the amount of the brand you are food journaling equals out to the macros set forth in the meal plan you are following. In other words, the most important thing is that your totals at the end of the day equal the totals for Meal Plan 2. So if you are over or under on certain macros, simply adjust the potion sizes for the next day so that your totals end up closer (5 grams over/under is close enough) to you daily total goals. I hope this makes sense! 🙂
Hi Sandra- that is not necessarily true, as there are a lot of different factors that go into the amount of fat burning during a cardio session. What you are doing now looks great! If you feel like you want to try fasted cardio to see if it helps your individual body with better results, then try it and see. But the effectiveness of cardio for fat-burning also depends on the type and intensity of your cardio session, your energy level at the time of doing your cardio, as well as your individual metabolism, to name a few 🙂
I hope this helps! Good luck 😀
