Naomi
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It is winter here in Michigan, a little to cold to be outside. Lol I have a bad knee waiting on total knee replacement. Sometimes I feel like the modification for jumping Jack’s is not intense for me. 🙂
The only other options I can think of then are:
– boxing (even if you don’t have a punching bag or gloves, present like you are punching a bag)
– battle ropes, if you have access to them
– rowing machine, if you have access to one
– swimming, if you have access to an indoor poolOr you could replace the jumping jacks or modified jumping jacks with sit-ups for non-impact exercise.
Yes I meant since I’m on the cusp of height. Not weight. I’m just barely 5 4
If you are under 5’4 (just barely 5’4) then you will go with Meal Plan 1.
Please provide a reminder of the suggested heartrate range for both HIIT and Intervals for those of us that are over 50. Thank you!
Every individual is different, so I would recommend going based off of rate of perceived exertion instead of HR Range since one person’s high range of 165-170 for example might be someone else’s moderate range. Here is more info on how to gauge RPE (Rate of Perceived Exertion): https://www.cdc.gov/physicalactivity/basics/measuring/exertion.htm
I hope this helps! best of luck with the challenge 🙂
QUOTE
You can do the “Epic Tread” workout outdoors instead of on a treadmill and just follow the guidelines, using the speed as a “higher intensity hard run” for 15 sec followed by a lower intensity jog for 15 sec for 7 rounds; then the same for the following 7 rounds of 1 min, and so on.
You can do the “Be Fit” jump rope workout with an invisible jump rope or do jumping jacks instead and the rest is all body weight or dips using a chair or coffee table, but other than that, no equipment is necessary.
I hope this helps 🙂
How much almond milk can we use in the post workout with cheerios?
No more than 240ml, but you can use less than that depending on how much/little milk you like in your cereal 🙂
I would love to repeat some of the recipes I got from the other challenges but they don’t match exactly with these meals. Can I take a fat for example from one meal and incorporate it into another?
If you feel comfortable and confident doing that and making the calories and macros match up to your current meal plan, then absolutely you can use recipes from previous challenges 🙂 Enjoy!
Sorry if I missed this in the reading , for your meal plan can you mix option 1 and 2 ? Or if you pick option one do you have to eat all option one for the day .
You can mix and match between options one and two in the meal plans, make sure you watch all the videos about meal swapping and food exchanges. Nicole explains all of this in great detail for you 🙂
I’m going over the meal plan and a bit nervous. I have PCOS and Carbs Scare me. I’ve become insulin resistant over the last 4 years and have gained almost 40lbs due to it. Is anybody else in this group in my same shoes? Have you done one of these challenges folllowing this plan and not gained a bunch more weight eating all these carbs? I’m not sure what I should do regarding carbs with the meal plan.
PLEASE HELP
Hey there- this is a medical nutrition issue that you should address with your doctor. We are certified trainers and fitness nutrition coaches but it is not within our scope of practice as trainers/coaches to prescribe or advise nutrition if it is directly related to a medical condition, which it is in your case. I would recommend sticking to the foods your doctor or registered dietitian has advised you to stick to, as there is a serious health issue linked to the foods you eat.
For the S’Mores Protein Pancakes recipe, we’re supposed to top it with mini marshmallows – yummy! How many would be appropriate? I don’t want to overdo it of course. Thanks!
I would just use somewhere between 4-6. Enjoy! 🙂
Just a head up Men’s plan 1 meal 3 option 2 is missing half the meal. I believe there should be non fat Greek yogurt and blueberries or something else like that. It just shows chia seeds and flax meal currently.
Thank you so much for catching this, I will send a message to the team for correction 🙂
Hey everyone! I’m reaching out to see if anyone has tips to help stick to the challenge when you have to travel? I’m active duty and work can get hectic with random travel. Any tips to help stay on track with nutrition when having to fly and travel around would be appreciated!!
You can always use more of an If It Fits Your Macros approach and try to choose easy/convenient travel foods in the food exchange list while sticking as close to the meal plan as you are able to. All we can do is the best we can with what we have to work with. I hope this helps, best of luck!
In the past when I have done the challenges, I have utilized plan 2. I am 160 lbs and 5ft 4. When I have logged all my food following the exact plan with the recommendations, my calories and macro totals have seemed to be more-between 100/200 calories. Is this normal, should I stay within the plan 2 or go down to 1 since I’m right on the cusp of weight? Or how do I hone the calories better?
You should be chasing your meal plan based on height, not on weight, as Nicole explains in the meal plan section/nutrition section of the program 😉
I would prefer to do my cardio outside. Could I do intervals cross country skiing?
As long as you stick with the protocol outlined in the cardio section (duration/frequency/intensity) of he cardio, you can do any form of cardio you choose.
1. If you were to do it with dumbbells would you use one or two? Landmine you have the weight in one hand.
2. The video Nicole’s back foot is fairly close to the front, can the back foot be back further or should it be close?
3. Are you like 90 degrees to the bar you are holding?
4. When you bend, is all the weight in the front leg?
5. Dumbest question, why do they call it stiff legged deadlift when you are bending at the knees on both legs or is the front leg straight?Hi Kellie,
Here are the answers to your questions:
1. If you were to do it with dumbbells would you use one or two? Landmine you have the weight in one hand. One hand, the hand that Nicole is holding the landmine with in the dumbbell in relation to the leg she is starting with.
2. The video Nicole’s back foot is fairly close to the front, can the back foot be back further or should it be close? It should be how Nicole is demonstrating it in the video, but if you need to move it further back for stability until you get stringer/more stable, that is fine.
3. Are you like 90 degrees to the bar you are holding? Around there, roughly.
4. When you bend, is all the weight in the front leg? Most of it but not all of it.
5. Dumbest question, why do they call it stiff legged deadlift when you are bending at the knees on both legs or is the front leg straight? I have no idea the history behind why it is called a stiff legged deadlift since neither knees are stiff.Can you tell me what the reason is for lifting weights first then cardio after.
I’ve been doing cardio first. Have I been doing it wrong?
Joyce ChadwellThe reason is so that you can use all of your strength and energy for weight-lifting first since the focus is primarily on muscle-building, then cardio and calorie-burning would be secondary to the weight-lifting,
Hi,
I’m in a dilemma. I begin work at 630a-3 or 4pm and was wondering if I have to do cardio and lift in the same session, which is best to do first? I find it challenging to do the cardio in the morning getting up at 430a lol! I admire people that can but it’s a lot for me. I will try to do that but what is best first if I have to do a back to back?
Any suggestions helpful as I’ve found articles arguing both ways .Hey there- Nicole covers this in the challenge info. Lift weights first followed by cardio if you are doing both in the same session 🙂
Day 19/40 today. Rest day yesterday. I had back/shoulders this morning. No big deal. Except I could barely finish sets. I had energy, but felt like I’d never lifted before in my life. Any ideas? I was able to get my HIIT done, but the lifting was hit or miss.
It really depends on what your exercise was like before you started the challenge. If this is a lot more intensity in almost every way, as well as frequency and duration, then your body is just adjusting to the amount of exercising you’re doing. Give it time for your exercise endurance and strength to increase 😉 Keep it up!
Thank you for the workout! I completed Saturday’s workout (phase 2) leg/caoves, no problem (I normally do glute focused workouts). Sore for the past 5 days, I have not felt this in years. I can’t wait to do it again and see how much stronger I’ve gotten.
Amazing job, girl, keep up the great work!!
I had PRP and PRF treatment for the left leg tear, it is injury from 5 years ago but still painful, did PT as well. The recent right leg tear is about 4 months old, rest, ice, heat, PT and seeing Dr next week for possible PRF treatment, the inflammation from bursitis and tendonitis is ongoing for years. I get professionals stretching and massage every 2 weeks.
Because the diagnosis of your injuries falls under the medical umbrella, I’d advise you follow the instructions of your doctor and/or physical therapist with exercises that you have been prescribed for physical therapy for your injuries/conditions. The significance of your injuries goes beyond the scope of practice of personal trainers/coaches.
I can’t recommend specific exercises for you to do given your existing diagnosed injuries, as any stretching, contracting, muscle activation, engagement, etc. (even without additional resistance/weights) could exacerbate the issue and cause further damage.
I have high hamstring tear in both hamstrings along with bilateral ischial gluteal bursitis & tendonitis per MRI so posterior leg exercises are painful and add to my chronic pain. What are non weight bearing exercises i can do so I don’t lose all muscle definition in the hamstrings and glutes.
Hi Kim- have you seen a physical therapist regarding your injury diagnosis? How long ago did this happen and what has your recovery protocol been like?
Do you have any recommendations for bicep tendinitis mobility exercises? Specifically pain is always at the head of the bicep in the shoulder. I couldn’t find anything under the mobilities section. Thank you!
Hummmmmm, if you were diagnosed with biceps tendonitis did you receive physical therapy? If so, I would recommend revisiting any of the physical therapy exercises that were administered or advised to you by a professional physical therapist or other ortho specialist. The mobility section is just for general overall mobility health, but not specific to physical issues which would fall more under a “medical injury diagnosis” category.
You have some smoothie recipes for post workout and ect?
I don’t have any specific recipes, but you can get creative and use the food exchange list based on the portion sizes and food categories of the post-workout meal of the meal plan you’re following and blend in blender with ice. I personally love just making a thick shake by using unsweetened vanilla almond milk, whey protein isolate and crushed ice, then make it really thick in the blender 🙂
Hi this is Joy Holder. My Apologies learning to work the forum How does this work? 2X5-8. I kinda get two sets of five but what’s -8 does that mean lower your weight or does that actually mean a +8 just trying to figure it out. Thanks!
Hi Joy-
2×5-8 means: two sets of between 5 to 8 reps each set. That will typically be your warm-up set 🙂
Hi
I missed Saturday work it Saturday and I couldn’t make up the work out on Sunday.
Then Monday I had to work all day (12 hours).
Today I completed Last Saturday’s work out.
You you recommend that I could do the Phase 2 Monday work out today also ?
Saturday was a lower body and the Monday is upper body daysI would just start where you’re at and don’t try to catch up or makeup a missed workout at this point 😉
Can you explain what the difference is between the Single Arm Cable Lateral Raise and the Rear Delt Cable Raise? In the videos it just looks like the same exercise only the delt is bent over – but both say “shoulder” is what is being worked? I don’t understand the benefit between the two?
The single arm cable lateral raise is for the tops of your shoulders, or shoulders “Caps” (the tops of your deltoid muscle, or shoulder muscle). The rear delt cable raise is for the back of your shoulders, or your “rear delts” (back of your deltoid muscle).
Just as an additional piece of info, front raises work the front of your deltoid muscle, or shoulder muscle. You need to hit all three parts of your shoulders (deltoids) to get full roundness and overall strength of the shoulder.
