Naomi
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No, I’m not understanding. Again, I could be making this harder than it is.
If you look at Meal Plan 3, Meal 3, you will see 1 1/2 SC next to 150g of brown rice. That means, you have 1 1/2 servings of a Starchy Carb to exchange for the brown rice. So you then go to your food exchange list and see how much a serving and a half is of white rice, or whatever the starchy carb is that you want to exchange. Your allotted portion size you can use to exchange is a serving and a half of a food in the Starchy Carb list. Does that make sense?
This is true for all exchanges, you have to see what your portion size is for that meal. Nicole explains all of this in her Nutrition Bonus Content Video “How To Use The Food Exchange List” (on the main challenge page on her website if you scroll down below the Forums)
I could be making this more difficult than it is, but if I use white in exchange for brown rice, do I stick with the same amount?
Ex. Meal plan 3, meal 3 calls for 150g brown rice, if I substitute for white rice do I keep the measurements the same or only use 100g that’s listed on the exchange list?
I hate making exchanges because I can never figure this out. But I have white rice leftover that I’d rather use.You should use the exchange portion size guide in the far left column of your meal plan, that is how you calculate exchanges. However many servings of SC carbs it says to exchange, that is what you will use for calculating portion size, does that make sense?
The last set reverse hyper extension
Is it ok if I can not get my legs all the way up?
I have some issues in my lower back and so mobility is rough
Is there something else I can do to get same effect but not the reverse hyper extensions?
Not everyone is able to get their legs that high, Nicole was a gymnast and has a very flexible lower back (lots of back bends), just go as high as you are able to while squeezing your glutes. The point is to really feel it in your glutes, not necessarily get your legs up high 😉
Sooo this is very akward to set up in my gym and I don’t feel it much in my glutes with 45s on each side. My glutes are last to activate. Worked with Sarah a few years ago with said issue. Soo should I try something else? What would be a good alternative? Bulgarians?
I would recommend doing standing single leg hip circle glute kickbacks or kneeling single leg resistance band donkey kicks: VIDEO DEMO.
Regarding the success tip to aim for 7000+ steps per day, is this in addition to the scheduled cardio workouts or recommended as a replacement for that day’s cardio if you cannot get in a full cardio session? TIA
Hey there-
It’s not a replacement for cardio, nor is it in addition to cardio. It’s just a general total daily goal to aim for if you can. So, at the end of the day, it would be a total daily step goal for the whole day (steps included in your cardio workouts and just walking around in your daily activities, walking across the parking lot, walking your dog if you have one, taking the stairs instead of the elevator, etc.)
Hello,
I want to cast the workouts to my TV but there isn’t an option now as previous workouts. Never had a problem before because it was available for me to select. It usually next to the Picture in Picture option but all the workouts that I have viewed the casting option is no longer there. Any help with this is appreciated.
Thank youI am not sure if any of us coaches can help you with the technical aspects of electronics, lol! We can help you navigate the content of the challenge material, but I have no clue how to begin telling you how to cast a workout from your phone to the TV. I would think you’d be able to do that with any of the workouts since Nicole doesn’t have any special mechanism in the videos to cast or not to cast, but you can email [email protected] for more assistance on technical issues.
Hi, I submitted my photos a few days ago but have not received a confirmation email. Is there a way to confirm they were uploaded/received?
Yes, email [email protected] but ne sure to check your spam folder first, your confirmation email might have gone there.
Ignore that. I found the answer and see we should eat it as meal 5 on OFF days.
Correct 🙂 It helps with muscle recover on rest days.
Thank you! And sorry Naomi… I wrote “Maureen” – but thanks on the Jasmine rice… very good!!!
No worries, so glad you like the rice 🙂
how much water do we need to drink daily?
Around 10-11c of water or roughly 2.5 liters per day depending on how much you sweat and how thirsty you are.
Hello!
Two questions – first… on the french toast recipe you say “berries” – all the berries on the exchange list are 200g – except for strawberries. Is the macro difference so miniscule that it does not matter the berry or the “mixed berry” that you use? It is not a big enough difference, so you can use whatever berries you prefer 🙂
Second… on the chicken/rice recipe… you say broccoli… or Peas… Broc is a veggie – peas are a starchy carb? Again… are the macros difference not a concern? Correct, you are dispersing 1c of veggies throughout the whole recipe so the amount will not be big enough to make a huge difference in your totals.
BTW – kudos on both recipes… they are fantastic… and thanks to Maureen for the tip on Jasmine rice… FABULOUS!
Hello, with weightlifting scheduled for everyday except Thursdays and Sundays, would it be ok to do cardio on the off days?
We recommend you save your off days for recovery only, but if that is the only way you can get can your cardio in it’s OK to do cardio on one of your rest days, but make sure you have at least one COMPLETE rest day so you aren’t exercising 7 days a week with zero rest days.
Here Maureen
This label is incorrect, A typical serving of sesame seeds (about 1 tablespoon or 11g) contains approximately 4 to 6 grams of fat. All nuts and seeds are fat sources.
Hi there. I see the recipes states it is 6 servings. One my meal plan it says to eat one serving. How are folks determining this? Weighing the whole thing and splitting in 6ths? Or is there a serving size in grams that I am missing someone. Thanks!
Hey there- you will have to weight the whole cooked recipe in grams, then divide that number by 6 and that is your serving size. I recommend doing this each time you prepare the recipe because it might not always come out to weight the exact same.
Is it ok to increase calories a bit? 1440 is what I’m at 5’2 meal 1
I have logged in on my fitness pal
Yesterday I got hungry super quickI ate breakfast this morning and trying to stretch out the 2nd meal so I’m not hangry by lunch
Or do I just need to feel hungry and work through it
We recommend you stick with the meal plan, but if you feel like it’s not enough food, you can go up a meal plan. Phase 2 is lower calories, so if you are hungry now then you should either give it a week for your body to adjust to the change in food intake, or go up a meal plan for the duration of the challenge. I would not add in a little food here a d there, no.
Hey all! Looking at the day 2 gym workout and wondered if anyone can offer some technique/form tips for the Smith machine pull-ups? I usually can only do 2-3 reps (not the 6-8 reps) and wondered if my technique is the reason I’m so weak with ANY pull-up type moves (even when assisted). Anything to help me improve with the Smith machine pull-ups (and, by extension, any other pull-up type move)?
Absolutely, I usually have my clients start doing these with their feet on the ground at an angle extended out with knees bent (more of a modified version), not straight knees, feet up on a bench as in the demo video. As you get stronger, you’ll be able to put your legs straighter and up higher. I hope this helps! 🙂
There was a comment on Facebook that we should be drinking a lot of water can you confirm how much please
We generally recommend around 9 to 11.5 cups (72-92 ounces) of total fluids daily, but active women need more to replace sweat loss from exercise, often requiring an extra 1.5 to 2.5 cups (12-20 oz) per hour of activity.
Hi!
I know this program comes with already planned meals. I understand Macros and have been doing Macros for years. If I put all the macros I’m eating into my fitness pal and come up with the same numbers as in the meal program is that ok? Yes, you can use your own “If It Fits Your Macros” approach, but we highly recommend using whole, natural food sources and very minimal processed foods.Also does it really matter when I eat meals? Can I be eating my last meal at 11pm? Timing doesn’t matter (except for post workout meal) as long as you get all your calories and nutrients in for the day.
Can you combine meals and still get good results? You can, yes. Does time of day eating meals matter for best results? No, except for post-workout meal within about 30-45 min of weight training.
Thanks,
LishaYou’re welcome, happy to help and best of luck with the challenge! 🙂
Hi
For the creamy chicken recipe do you weigh the chicken before or after it’s cooked to get the 1 lb.
Thanks,
CathleenPer the directions, it is 1lb of cooked chicken in the ingredients list, so it would be one pound of cooked chicken.
Is Greek yogurt an acceptable exchange item for tofu? The Raspberry protein mousse is something I’d like to make.
Thank you
Greek yogurt is not an even exchange for tofu, the regular exchange list and plant-based exchange list are not interchangeable because plant0based proteins usually have carbs and fats in them and the calories and macros are not equivalent for each.
You can incorporate the Raspberry Protein Mousse in your meal plan, but you will have to calculate the meal plan totals and fit them into your meal plan calculations using a food journaling app such as My Fitness Pal.
Just jumping in to say I’m loving the workout structure. Simple and straightforward. I’ve been doing these challenges with my sister since 2018 and have seen amazing changes in my body. Last summer followed old programs and I literally had athlete quads when I shed all the fat. Anyways I have put on a little bit of fluff through the holidays knowing I would be getting back on track with this program. Thanks for all the hard work you all put into these programs. They are life changing. And I’m addicted
Fabulous, Angela, that is great to hear! Thanks for the feedback, we love that you are addicted to something that is so good for you!! 🙂
It needs correction for all meal plans.
Yes, I am aware. It is being corrected for all meal plans.
That is correct (I was looking at an older container’s label, grams per serving label, sorry about). The eggs should be egg whited (LP), not whole hard-boiled eggs. It is being corrected in the ebook.
Hello again…. Meal plan 3, meal 5, option 2… 8 hard boiled eggs… surely you mean only the whites, correct? As eating the whole egg would deem some fat with the LP. Right?
That is correct, I just sent a message to the team for correction. Thanks for the catch! 🙂
Good morning! Chicken and rice casserole calls for jasmine or basmati rice. I’ve never had either of theses types. How do either of this compare to brown rice, white rice? Neither of them are on the exchange list. Plus, not sure of specific flavor? Any opinions, description of taste or comparison on taste would be helpful. Thank you!
Hey there- Jasmine rice is my favorite type of rice, basmati is really good too! I think they are both better in taste (more rich/robust) and texture than regular white or brown rice and you can’t go wrong with either. Enjoy! 🙂