Naomi
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Hello,
Can I eat the 5 meal in any order or do we have to go in the order they’re listed?
You can eat any of the meals in any order except the post-workout meal, which should only be eaten post-workout 🙂
Hello,
Can I eat the 5 meal in any order or do we have tongo in the order they’re listed?
You can eat any of the meals in any order except the post-workout meal, that should be eating post-workout only 🙂
Started day 1!! Khris here! I need some kind of modification for the day one push up section. Or do I just keep trying? My shoulders are so achy doing a push up eve on knees was painful. I could not do the plant/ twists at all. I did get discouraged. But I kept going. Need advice or modifications if there are any!!
Hey there- to relieve pressure on your shoulders you can do elevated pushups with you hands on a bench and feet on floor, or even wall push ups, with your hands on the wall and feet on floor at an angle leaning into the wall until you get stringer. Keep it up, you’re doing great! There are always safe modifications until your shoulders get stronger 🙂
Hey everyone, the ebook has been updated and link to single arm Arnold cable presses should be the correct video demo now 🤗
The video still shows single arm rear delt cable raise. Which exercise should we be performing?
I sent a message to the team and am waiting to hear back, hold tight. You are suppose to do the one arm cable Arnold but the correct video needs to be linked and I’m waiting on the technical team to correct this.
I found it, thank you. I thought that it would be fillable without printing. Is that a misunderstanding on my part?
You have to print it out and write in the information 😉
Where do I find the workout tracker ebook for the level up challenge?
Click on the below link and scroll till you see the workout tracker (right below the challenge ebook)
Hi there! I’m just looking to get a little guidance on your trade of thought as it relates to eating breakfast first thing or if it’s okay to not eat until 11:00 a.m. or so. I often find I’m not hungry first thing in the morning. But if my body would respond better as I am postmenopausal maybe I shoul make myself eat a little something.
I wonder if there’s a tip me Tuesday on this topic? LOL. Thank you in advance for your guidance!Hey Cindy-
There isn’t a Tip Me Tuesday on this topic, as it is so individual for each person. If you lift in the morning, I would try to eat something before you lift. If you don’t workout until later, it’s ok to not eat until you’re hungry around 11am.
Being post-menopausal doesn’t have anything to do with eating in the morning, but it does help to eat before you lift if you’re post-menopausal 😉
~ Naomi
When’s the best time to take creatine?
Hey there-
There really is no ‘best’ time, some people prefer to take it in the morning, some in the evening, some before workout and some after working out. Just whatever you feel works best for you. I find it’s easiest to mix in with my post-workout protein shake 😊
Hi, I’m a little confused with the reps,
Dumbbell Sumo Squat *10 full range of motion/10 partials/10 full
3 10/10/10Normally when says 10/10/10 is a drop set is 30 reps dropping weight but also is a note about 1 rep is 10 full/10 partial/10 full, can’t be 90 reps 3 times right?
If posible someone be kind and explaining this in very simple way like a kid would understand it
Thanks in advance
You will do 10 full range of motion sumo squats, followed by 10 partial range of motion sumo squats, followed by another 10 full range of motion sumo squats for a really good leg muscle burn/pump 🙂
No drop set, and it’s a total of 30 reps for 3 sets = 90 reps total (30 reps x 3)
I’ve been on a 1400 calorie fat loss diet for about 4 weeks now. If I jump to the 1744 calories recommended on the plan, will this cause me to gain weight? I always tend to go all in on a low calorie diet then I binge and eat a shit ton of calories for a week then I go back to dieting. Never ending cycle.
If the height/weight for you are the 1,744 calories and you follow the workouts and nutrition, you should gain strength and muscle weight and lose body fat as that is what the program is designed for 😉 It sounds like 1,400 might be too low for your height.
Can green salads (dressing with lemon) be added to meals for added fiber?
Yep, in the food exchange list, you will find salad greens of various kinds under veggies, so I would do an even exchange with veggies, or you can do half one serving of veggie, then half serving of salad for the other part of the veggie in your meal plan.
On workout 2, the 3rd super set calls for one arm cable Arnold press. When you click on the workout video, it shows cable Lateral delt raise instead? Which one are we supposed to do and if it is the single arm Arnold press, is there a video?
Hi there-
It is single arm cable Arnold presses. I will reach out to the team to see if we can get the video link fixed and update you ASAP 🙂
~ Naomi
On workout 2, the 3rd super set calls for one arm cable Arnold press. When you click on the workout video, it shows cable Lateral delt raise instead? Which one are we supposed to do and if it is the single arm Arnold press, is there a video?
Hi there-
It is single arm cable Arnold presses. I will reach out to the team to see if we can get the video link fixed and update you ASAP 🙂
~ Naomi
Hey everyone-
The meal is correct. I used Women’s Meal Plan 1 as an example as follows:
6 oz plain, nonfat Greek Yogurt: 6g carbs
100g blueberries: 14.5g carbs
10 pecan halves: 2g carbs
1/2 scoop nPower Isolate: 1g carbsTOTAL CARBS: 22.5g of carbs for meal total
Goal total per meal = 29g carbs +/- of carbs which means the meal total for carbs falls within the target carb total per meal
I hope this helps!
Is it just me or is Womens Meal Plan , meal one option 2 missing the carbs?
Which meal plan are you looking at, 1, 2 or 3?
I would be curious too. I have some of those tubs with the same expiration and have been using them
Please email [email protected] for questions about nPower Supplements.
I’m curious about the choice of zone 2 for the cardio. reading lots by Dr Stacy Sims about peri and post menopause women needing to move to SIT training for cardio. Would love to hear the trainers perspectives
Zone 2 cardio for the duration that Nicole recommends for this challenge is beneficial for peri and post menopausal women the following reason:
Zone 2 cardio offers benefits for perimenopausal and postmenopausal women by improving cardiovascular health, enhancing insulin sensitivity, and reducing inflammation. It helps manage weight, builds endurance for higher-intensity workouts, and promotes a less taxing way to release stress and balance hormones. Low-impact Zone 2 exercises like walking, swimming or cycling are particularly beneficial for joints, a common concern during this life stage.
Specific Benefits
Improved Cardiovascular Health: Zone 2 training boosts heart function and blood flow by stimulating the heart muscle and increasing the size and number of mitochondria, the powerhouses of your cells.
Enhanced Insulin Sensitivity: This low-intensity exercise makes muscles more sensitive to insulin, helping with glucose uptake, which is often reduced with age and hormonal shifts.
Stress and Hormone Balance: Zone 2 cardio is a low-stress activity that can help reduce cortisol levels, a hormone that tends to be elevated during stress and menopause, contributing to hormonal imbalance and difficulty with weight management.
Weight Management: By improving the body’s ability to use fat for fuel, Zone 2 training supports weight management, which is a common challenge for women in perimenopause and postmenopause.
Reduced Inflammation: Zone 2 exercise helps combat inflammation and reactive oxygen species (ROS), which are associated with aging and metabolic issues.
Increased Endurance and Performance: This foundational training builds a strong aerobic base, allowing for better performance and endurance in higher-intensity activities and building strength.
Low-Impact and Joint-Friendly: For women experiencing increased joint discomfort, low-impact Zone 2 activities like swimming, walking, or cycling are excellent choices that put less strain on the joints.I hope this helps, best of luck with the challenge 🙂
I have 2 tubs of NW protein that have an expiration date of 4/24, both are open. Are they still good? They look okay. Thanks!
Hey there, can you email [email protected] for questions about the supplements? I am not sure of the answer.
Good afternoon! I’m not able to download the workout tracker for some reason. When I click on the link inside the main ebook, it takes me to Nicole’s login page. And when I login, it doesn’t go anywhere. Are you able to email it separately?
I am so sorry you are having technical problems downloading some of the content. Please email this issue to [email protected] and someone can help you out there.
When will they be added and how will we download changes?
The recipe was added to the ebook on the website.
Question re: meal timing. I’d like to be consistent with my strategy in timing and meals. I like to eat in the morning something quick (protein- 1-2 protein balls,I’ve tried protein shake) Before workout at 5AM (otherwise I bonk during workout), (I also have limited time to eat really to sit and enjoy until 7-7:30 pm when I’m back home but have the time in kitchen in morning rush somewhere between 6:45am, usually 7-7:15 am at home where I like to be eating and can prep food for breakfast).
If I have just a shake after AM workout I’m hungry when I get to work. How soon after postworkout meal 5 can I have breakfast? AS I have some minutes in the morning in my kitchen that would be the time I can eat eggs, etc. and have a few minutes before leaving the house in the morning at 7:30am.
Evenings I try to walk after work 6-7pm ish, home at 7-7:30pm. Anyhow, I’ve expiremented a bit like eating at 5,8,11,2 and then 7. My goal is fat loss (and have plateued weight for 5 years basically with little yo yo composition changes). I want to look forward to my food and I’m looking forward to the meal plan, all the recipes look amazing even the vegan ones!Hello-
You can have your breakfast after post workout as soon as you feel the need or feel hunger. I hope this answers your question, as the was the only question I saw in your post 🙂 Just eat when you are hungry about every 3-4 hours.
I just want to say I love the workout tracker, saves time and I love having it all laid out. Thank you for adding this.
So glad you love this addition, we do too and think it will be so helpful! 🙂
My link to the ebook is only opening up 21 pages of the workout tracker?
That is the correct number of pages. There are enough columns for you to put all your info in for each workout.
Just finished 4 Hours to Fit Challenge. Very happy with my results. I did 183 out of 224. I lost 7 pounds overall. My goal was to lose weight. I stuck with it even though I was sore on some days. Thank you Nicole for all the encouragement during the exercises.
Final results: Weight 140 Waist 30 Hips 40.l5 Legs 20.5. Arm 10.5
I will continue to strive to lose more weight as well as inches. This is just the beginning.
Sherri F
Awesome job, way to go!! 🙂 Keep it up!
