[Naomi]

BRENDA ENGLE wrote:

Good morning. Is there a discount code for Npower supplements for this challenge? I can’t seem to find one. Thank you, Brenda E

SUM25

[Naomi]

tiger5k wrote:

Vegan womens meal plan 3 meal 1 is the same as meal plan 2. Please let me know correct amounts. Thank you.

Good catch! I will reach out to Nicole for an answer today and get back to you ASAP!

[Naomi]

eeyore.2010 wrote:

Thanks, Naomi!!

Oh hey girl!! You’re welcome 🤗 Good luck with the challenge, Sachie! 💪😃

[Naomi]

Patricia Insalaco wrote:

Is there a list of what is good to drink? Example, crystal light, diet soda, etc?

Any calorie-free drink is acceptable 🙂

[Naomi]

eeyore.2010 wrote:

Hello!

Is the Cream of Rice measurement based on dry or cooked?

Thanks!
Sachie

All hot cereals, such as oatmeal and cream of rice are measured dry.

[Naomi]

Patricia Insalaco wrote:

Is there a list of what is good to drink? Example, crystal light, diet soda, etc?

Hey there! We usually have a beverages section or drinks are in the condiments section but I don’t see them there. I’ll reach out to Nicole & find out where they are or if they are missing.

[Naomi]

Dru Perry wrote:

After 20 years of endurance running, my knees cannot handle lunges without some wobble and pain – even with knee sleeves. As a modification to walking lunges and alternating lunges, etc., I just pulse in the lunge position. Your thoughts?

Also, are there any other modifications and/or excercises to replace lunges? I mostly workout with dumbbells but would appreciate suggestions for gym workouts.

Thnx

You can modify the range of motion and go half way instead of all the way down, or do step-ups instead on a low riser or bench (not too high or you’ll run into the same knee issues) or you can replace all lunges with squats. I hope this helps!

[Naomi]

idaluwilkins wrote:

I enjoy snacking on dried, roasted edamame. Looking at the serving size, 30 grams has 8 grams carbs, 5 grams total fat and 14 grams protein. Can 1 serving qualify as the edamame on the exchange list under starchy carbs? Now that I look at the fat, that may disqualify it.

It is not an even exchange, no, I would just hold of until the challenge is over (it’s almost over) 😉

[Naomi]

Jen Gee wrote:

Hi, feeling these in my lower back, back gets really fatigued middle of second set. I have to stop at 10 reps for last set. I am engaging core and using a 25 lbs DB. What am I doing wrong? Also is the weight evenly distributed to the knee on the bench and the standing leg foot? Or more weight on foot? Thank you…. Jen Giczi

Try going a little lighter and really focusing n engaging your hamstrings and glutes instead of your core as much. your lower back is part of your core, so instead, really activate your hamstrings and glutes 😉

[Naomi]

lg.adkins wrote:

Help! I accidentlly deleted the welcome email with the discount code

The discount code is: GUNZ25

[Naomi]

lg.adkins wrote:

Help! I accidentlly deleted the welcome email with the discount code

The discount code is: GUNZ25

[Naomi]

Yvette Bradley wrote:

I am unable to do this particular exercise with proper form due to several bulging disc in my back, specifically in lower S1,L5 DISC. What exercise could I do to replace this one ? Thank you

You can replace it with any other ab exercise in the challenge that you are able to do that doesn’t bother your back.

[Naomi]

Holly Tagg wrote:

It says to weigh all the vegetables cooked. How do you measure if you are eating them raw?

It’s really hard to determine that because it depends on what vegetable it is. Different vegetables carry a different amount of water and when you cook them, they lose water so the cooked weight will be different than the raw weight.

[Naomi]

We also do offer personal 1-on-1 training if that is something you’re interested in for a more personalized program based on your needs! 😉

[Naomi]

Keith Cherlinczuk-Ruiz wrote:

Hi Team!
First of all, old school forum – very cool.

This is my first challenge, and first ever following a nutrition plan – Exciting and scary! I’m having a hard time figuring out what makes sense here based on my new goal and existing hobbies. I’m challenging myself to the largest body transformation I can. I’m thinking keep as much muscle as possible and only burn fat. Well now don’t we all want that unachievable goal!?

Steps: Currently averaging 11-12k steps a day

2x 15 minute HIIT Sessions: I enjoy and will continue to play pickup hockey primarily Tuesdays and Thursdays at Lunchtime. I figure this covers the HIIT sessions and some. It averages about 700 calories in 1.25 hours. I have approx 2-4 minute shifts where my heart rate goes variably between 150-170bpm and then rest on the bench in between.

My questions are:
1 – Should I have my high carb days on Tuesdays and Thursdays to match my activity or split them up Wednesday and Saturday as you suggested in the meal plan?

2 – I occasionally have a Wednesday or Sunday Hockey Game in addition to the pickups. Should I add additional Carbs ad-hoc, or should I plan an additional high carb day in those situations?

3 – If you are unable to give customized advice, can you at least give some basic insight on need for additional carbs to not risk burning muscle?

Maybe other helpful contextual info…
Gender: Male
Age: 41
Height: 5’8″

Thanks,
Keith

Hey Keith! Welcome to your first challenge! Happy to have you and it sounds like you have some great goals! 🙂 We recommend you follow the carbs as recommended in the challenge, and the idea is to have ample glycogen recovery for your workout days. Rest/recovery days are crucial, and you really only are as good as your recovery, so refilling your glycogen stores and fueling for recovery is the goal so that you can have strength, energy and exercise endurance to tackle your workouts.

Let us know if you have any other questions, and best of luck with the challenge! 🙂

[Naomi]

Lisha Mercer wrote:

So the amount of meat listed in the plans is already cooked ? Like it says 3 ounces turkey meat cooked.

All meat is measured cooked, correct.

[Naomi]

Sandi Kiser wrote:

Hello, I noticed in the vegetable section of the meal exchange the second column is partly a duplication of the first column.

Thanks so much for letting us know, I will let the rest of the team know 😊

[Naomi]

Sandi Kiser wrote:

Hello, I’m super bad about not eating breakfast. Especially before I go to work out. How soon do I need to eat breakfast (Meal 1) after waking up?

It’s not really important how soon you eat after you wake up, but more important that you get something in you stomach about 30-45 min before you workout 😉

[Naomi]

lavarisco wrote:

Hi! How many total oz of protein/yogurt mix is expected for each jar/serving?

I recommend weighing the whole recipe after it’s made in grams, then divide it into two serving sizes and you will have your total in grams needed for each serving.

[Naomi]

rasmussen.danielle wrote:

Hey ladies the at home workout phase one Friday glutes says in the challenge book glute kickbacks for the last exercise but in the video it is Dumbbell single leg calf raises. Just wanted to let you know.

Thank you so much for letting us know, I will let the team know to correct the link 🙂

[Naomi]

Kristy Safarians wrote:

It’s listed as a hammer hold, however the video is a normal curl. Do we use a rope and do a hammer curl or bar and traditional hold?

Thank you

I would just do it as shown in he video 🙂

[Naomi]

lavarisco wrote:

Hi, out of curiosity, why do the high days fall on rest days? I assumed more carbs on lifting days so please teach me! Thank you

Higher carbs on rest days will help refill your glycogen supply, which is ideal on recovery days to replenish for the next workout. Working out tears your body own and breaks down muscle, rest days are when your body does the repairing of the torn tissue, so extra nourishment on recovery days helps even more with optimal recovery.

[Naomi]

Chris McDonough wrote:

I have lower back issues and this exercise cause a great deal of pain currently !

What can I do to replace this to be easier on my lower back ?

You can replace hurt extensions with any other hamstring exercise: lying hamstring curls, seated hamstring curls or stiff-legged deadlifts.

[Naomi]

jlamothe0908 wrote:

I workout after work, around 4 or 5pm and then eat supper after that and don’t eat after that. Would I incorporate meal 5/post workout meal earlier in the day into my other meals? I typically only eat 4 times a day. Thank you

No, the post workout is specifically designed to consume within about 40 min post lifting, then you should eat your last meal sometime after that 👍

[Naomi]

Dondi O’Neal Smith wrote:

20 years of Hapkido and heavy lifting, I was sick fit and then covid made me just plain sick…still battling vertigo. I’ve taken the last year and half off to heal. I tore it all down and I’m using Nicole’s program to build it back. At 54, I’m very excited to see how this goes. It’s also wonderful to see so many women my age-ish taking the challenge. I’m a huge Nicole fan and her understanding of aging women has led me right here! Great luck ladies, dondi

Welcome, happy to have you join the challenge! You’ve got this! 💪😃

[Author]

Posts