Naomi
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Is the first set 10, next set 8, next set 6 and so on?
Correct 🙂
Hi!
I have watched both videos a few times and am having trouble figuring out the difference. Do I just pull higher with the high row or should my bench be angled higher? I hope this makes sense. Thank you in advance!
With a high row, your arms/elbows are higher up and out to the side. With regular, traditional rows your arms/elbows are close by your side and to the back, and your hands/the weights are closer to your hips.
I was told previously that collagen peptides and bone broth should not count for daily protein intake, I wanted to get your insight on that. Myfitnesspal lists the protein when you track them, so should I subtract that protein? Thanks!
Definitely include the calories and macros of collagen and bone broth in with your daily calorie and macro totals. Great question!
SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.
Thanks.
SO there are incline pushups in block 3 and 5- assuming this is correct, but wanted to clarify.
Thanks.
That seems to be a type-O that needs to be corrected, in the two other versions of the workout, the incline push-ups in Block 3 are jumping jacks, so change the Block 3 inline push-ups to jumping jacks. The incline push-ups in Block 5 are correct. I will let the rest of the team know, thanks for asking so we can correct it 🙂
Is there a certain size the meatball needs to be? Silly question but I have to ask. We made the meatballs as directed but I got 28 instead of 20. I used my medium cookie baller from pampered chef to make even size balls. It made it easy to make 4 servings instead of 5 like the meal plan says.
This is for Meal Plan 3.
I would try to increase the size of your meatballs to get the 20 serving size as instructed to keep things simple, that way you know you are getting the accurate portion for your individual meal plan 🙂
So the exchange list shows 10 olives and 20 olives under the fat column. I have attached a pic for further clarification 😃
It should be 10 olives, sorry about the confusion.
So the exchange list shows 10 olives and 20 olives under the fat column. I have attached a pic for further clarification 😃
That is definitely confusing, and I have a message out to Nicole for clarification. When plugging olives into MFP, it appears 10 olives would average about 10g of fat, so I would go with 10 olives as one serving for now until I hear back from Nicole for confirmation.
Hi!
I would like to see how to carry out the phase 2 full body exercises but it keeps asking me to log in. I login and it asks me to log in again and again, and I have been having this issue with others as well. Could someone see what is going on?
There are some links that work perfectly and some are just giving me a headache.. 🙁
I am so sorry you are having technical difficulties with some of the links. For these kinds of issues, please email [email protected] and someone can help you there.
I really found the overnight oatmeal to be a super easy 1st meal for my life and schedule. How would I use this as a substitute meal for breakfast for phase 2? Is it an equal substitute for the rest of the meals? I find the meals )chicken/potato salad,etc) to be more complicated in nature for prep compared to phase 1. Could I use the same meals (chicken burritos/ or greek yogurt w/almond butter, etc) as meals? I am not sure how to balance that with what is expected for phase 2 and the meal in the list?
You can do this yes, but you’ll need to calculate the portion sizes to fit your meal plan for Phase 2 and the meal plan calorie and macro goals that correlate with your Phase 2 Meal Plan. You can do this by plugging in the numbers in a food journaling app such as My Fitness Pal to see what portion size of the meals you want to eat from Phase 1 will equal the totals for your meal plan for Phase 2.
Best of luck with the rest of the challenge! 🙂
How many oz of peaches? Whole peaches are MIA in my area so I need to use frozen peaches and was wonder about how many oz to use.
Thank you
Hey there- I am not sure I understand your question, what are you looking at?
Looking for professional advice. I have Ankylosing Spondylitis (diagnosed 23 years ago), it’s important to mention this as it will make a difference (I think) in how we determine what I should do. Long story short, I’m dealing with a flair up, and I’m in a great deal of discomfort, so unfortunatly for the past week I’ve rested from lifting (not because I want to, but physically I had to). I know that staying active is important to keep my symptoms at bay, but I’ve recently learned that lifting heavy will cause a flair up . . . which explains so much as over the years just as I’d get to a certain level of lifting this would happen, but I always thought it had to do with my form, although my personal trainer (I had one last year, and she was very good at her job) confirmed my form was fine. My question to you is, would you think that I can I go lighter weight with more reps (to failure)? Or would that be the same as lifting heavier with fewer reps with regards to total weight lifted? I hope this makes sense.
I am so sorry you are dealing with a flair up. Do you have a specialist you are seeing who can recommend, from a medical standpoint, how you should tackle this? It seems like this falls under the umbrella of a medical issue and I don’t want to advise you in a way that would cause your flair up to get worse, so I would err on the side of caution and go over this with the medical professional/specialist you are working with to manage your Ankylosing Spondylitis. It seems this could be a pretty serious issue and would need to be carefully approached via medical professional recommendation, as the spine is such a delicate area. Please keep us posted!
I believe the time calculation for Ph 2 Monday is incorrect and should be 56 total minutes, not 58. Can someone kindly confirm?
Which version of the workout are you looking at?
Hi, can I switch meals in phase two like in phase one? These do not seem equal. For example, meal one option one is SC, F, LP and meal two option one is 3/4LP, 1/2 SC, and a F. Thanks!
Everything should add up the same and the calories/macros for each meal should be the same and exchangeable/swappable.
Is all of this put together and made into like scrambled eggs/omlet? I’ve never just added oat bran. Ive only had it as cereal.
You can eat the oat bran separately, or you can put it in your eggs (I’ve never personally done that before). How you prep & consume the food is up to you and your personal preference 🙂
Hi I’m 5.3’’ and 140 pounds my plan is :
Meal plan 2
Week 5-9
Height under 5’4
Under 130 lbs ???What meal plan have you been following for Phase 1? It should continue for Phase 2 and you should be following the meal plan that correlates with your height, which is Meal Plan 1.
I’m a little confused about Women’s Phase 2 meal plan 1 for the meatballs.
It says have one serving for the meal, but the serving is only 11g protein.
The macros for the meatballs says it has 29g carbs, but I’m thinking that is for all of the meatballs combined. Looks like you would have to add a half serving of lean protein to meet your protein for the meal.Hey there-
I definitely see what you are saying, the totals for the Meatballs add up to one serving, so according to the recipe, one serving of meatballs would be:
NUTRITION INFO
PER SERVING
186 calories, 11g protein, 29g carbs, 3g fatThat wouldn’t align with your calories/macros for your meal, especially when adding the 1/2 sc and asparagus. Carbs are too high and protein is too low. I will run this by Nicole and get back to you ASAP with a reply 🙂
Option 2 says 10 olives = 1/2 fat. Exchange list shows 10 olives is 1 serving. So should it be 5 olives or should it be 1 fat (10 olives)? Thank you!
Hey there- it should be 5 olives, 1/2 fat, I will let the team know for correction.
For years I feel like my left glute and hamstring are asleep. I can feel everything happening in my right glute and hamstring and it always seems as though I can’t feel any work in the left even when I try to focus my attention to the left. I’m not sure I can see a physical difference can only feel the diffeeence.
How do I know if it’s actually working less and how do I wake up the muscles on my left side?
Hi Angela!
That sounds like possibly nerve damage issues, but I can’t assess or diagnose that. I would recommend having that checked out by an orthopedic specialist or other medical professional who can properly and professionally assess what might be going on.
Best of luck and please keep us updated! 🙏
I am looking to get bagels as an option for the next phase. I was thinking of getting Canyon Bakehouse Deli White Gluten Free Bagels that are 100% Whole Grain, but they are much more expensive than regular bagels. Is there a specific type of bagel I should get?
I have same question about cream cheese: is there a certain kind/type?
Hi ladies- Nicole does not specify any particular brand of bagel or cream cheese, just make sure the macros for the food you choose correlate with the exchange list serving size for the appropriate category and serving size for the meal plan you are following 🙂
I would like to build the strength and flexibility to have my back knee near the floor and correct posture when I do forward and back lunges. Is it better to go as far down as you can through the sets to build the strength or would it be better use a different strategy like using a chair for support to do the full range of motion?
Hey Carolyn-
Just like with squats, you won’t be able to go lower until you build up your strength and flexibility so just take it one workout at a time and work towards going lower. It is a process and if you try to go too low/too heavy and low too quickly you will likely get injured. Just gradually try to go lower when you are able to and have built up the strength to.
Best of luck!
Can I use the lemon peper seasoning on my tuna? Just need to make sure!
A sprinkle/dash of lemon pepper seasoning should be fine, just read the ingredients to make sure you know what is in it 🙂
I have bagels made by Sola, It says it has 5 net carbs. Do I go by that as my carb count or do I go by the total carbs which is 33? it has 23 g of fiber.
For the challenge, you will count all carbs not net carbs 🙂
What are your thoughts of using a barbell vs dumbbells for bench press. I prefer barbell but don’t want to be missing out on a benefit I’m not realizing. Thanks!
I would follow the program as written, so if it says dumbbell bench press, I would use dumbbells. Both a db bench press and barbell bench press are beneficial for different reasons. Using dbs will help strengthen your stability muscles more since the dumbbells are not as stable as a barbell. Also, you will be strengthening each side of your body evenly because each side of your body (left and right pec, shoulders and arms) will need to hold up each dumbbell individually. When using a barbell, your stronger side can easily take over. But that is not an option when using dumbbells, which forces each side to activate equally in order to hold up the same amount of weight, does that make sense?
I recently saw a post in the Facebook group that week 2 winners were announced via email. I haven’t received any emails since signing up for the challenge. What do I need to do to receive those?
Check your SPAM/Junk folder and if you don’t see any emails from Nicole in there, please email [email protected] to make sure you are on the challenge email distribution list 🙂
Hi!
I have accidently thrown away a list with my measurements I took at the start of the challenge. I can’t seem to access this data anywhere on the portal. Is there a way I can retrieve my initial measurements?
Thank you.Hey there- you can email [email protected] and they can send you your starting measurements 🙂