Naomi
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Hi there! If we get sidelined for a few days and can’t lift (hurt my back) should we stick with Meal Plan A or B?
Follow Meal Plan B. I hope you recover quickly! 🙂
Is the number of reps total or each front and back?
Front and back – one time of each – is one rep.
I can plank but I can’t do both at the same time yet
You can do a modified version on your hands, or elevated on a bench or against the wall, or slightly on your knees for added support. I hope this helps! 🙂
I can plank but I can’t do both at the same time yet
You can do a modified version on your hands, or elevated on a bench or against the wall, or slightly on your knees for added support. I hope this helps! 🙂
I was traveling so just starting the challenge tomorrow. Should I start with week 1 workout or week 2? Thanks!
Hey there- that is up to you, if you’d like to be on par with the challenge calendar you can start with week 2 but if it doesn’t matter to you either way then I’d recommend starting with week 1. Best of luck with the challenge! 🙂
I’m in worse shape than I thought. I did leg day on Wednesday, but didn’t feel it until Thursday night. I did the workout and jogged on Friday for cardio. It helped, then legs locked up again. Took Saturday off, planning to do legs Sunday but I don’t think I can complete all those squats, even without weight. Recommendations, please.
Just minimize your weights and minimize the range of motion if you need to, so only go about half way down. Or just do a few less sets if you need to as your body adjusts to the increased activity and weights. You need to build up your exercise endurance slowly so that you don’t get injured. Be careful and listen to your body! 😉
Hey! How long do you recommend keeping the turkey slaw in the fridge? I’m meal plan 2 and was wondering if it will last u til my next rest day? It’s so yummy!!! Thank you!
Hey there- I am not sure, this can really depend on each individual fridge and the temperature settings. Some fridges are cooler than others. I would imagine it would stay good for about 3-4 days max, but let us know! 🙂
Hi! I normally have a low resting heart rate. I can normally only get my heart rate up to 140. At that I feel like I’m really working out. I know Nichole suggests between 170-190. Is that low of a heart rate ok for Cardio during this challenge?
LishaThat is just what she recommends as a ball park for the “normal hr range” but since your resting HR is low, just go based off what your typical ranges are 🙂
Is it normal to constantly feel hungry? I work out so early in the morning that I’m done with my first two meals by 7:30, 8. Then I have to really push through to make it to lunch so I can have the other two meals later in the day. Even after my 6 pm dinner at 9 I feel like I’m starving again. Should I eat more or is this normal? Thank you!
If how you are eating and your exercise level now is pretty different than how you were eating and exercising before the challenge then the answer is yes, it is normal to feel hunger as your body adjust to the difference in food intake and energy expenditure the first week or two of a new program.
Give it time, and if at the end of the second week you are still feeling hungry than – depending on your goals for this challenge – just bump up to the next meal plan up.
I hope this helps! 🙂
~ Naomi
What does the 30, 45, 60 seconds mean? 30 for the first set, 45 for the second, 60 for the third?
Correct 🙂
Hi, I’m 5,3 but weigh 150, I’m filling meal plan 2 a and b, is this correct?
No, you should follow the meal plan that correlates with your height so it would be meal plan 1.
Womens Meal Plan 1B (Meal 5) says (SC, 1/4 F) for the servings on the cookie. Then it goes to say (LP) (F). For the cookie should it say (FR) instead of (F) or is it correct as it is?
Thanks LishaIt is correct as-is, sorry, I thought I had responded back!
I have no idea how to do that. Especially since the lentils are a PC but I’m doing the non vegan meals. How does that work for the lentils? Sauerkraut I’m assuming is a vegetable base that’s primarily in vinegar. So I’m not too concerned but I don’t know with lentils can you help me? I’m doing meal plan 3.
Lentils would be a starchy carb and sauerkraut would be a vegetable;e (cooked cabbage, pretty much), so use the exchanges for those listings in the meal plan you are following.
Hi! I’m really trying to like the corn tortillas but I can’t stand them. The texture and they break apart on me. What can be of a good substitute? Also, I love lentils and sauerkraut. Can those be eaten and if so at what measurements, etc.?
There is a full food exchange list in the ebook starting on page 100. If you want to add anything that isn’t on the food exchange list then we recommend calculating your totals in a food journaling app such as My Fitness Pal.
Good Afternoon,
If I can Leg Press way heavier on the 5 full range, than 1/2 Partials. What would you do? if i get up and move the weights lighter on the partial, it takes away from the pump. Any Advise? It seems I went pretty light to get the partials in on Wednesday Leg day.
Thank You
Milissa
You should be using the same weight for all reps – if you are resisting on the negative portion of the movement, it will still feel challenging/intense even if you are able to go heavier on the full reps. Focus on the mind-muscle connection for better intensity 🙂
Hello, For the drop set exercises done in yesterdays leg workout, do you do 3 sets of them, the drop 10?? So do you do 30 total, or do you do 90 total?? It only took me about 30 minutes to do the workout itself and I felt like it should have maybe taken longer.
Thanks!!
You do 90 total, so one set would look like this (just an example):
– perform 10 reps at 25lbs, then drop to 20lbs and do 10 more reps, then drop to 15lbs and do 10 more reps = 30 reps each setI have a long stretch of time between lunch (meal 3) and post work out meal (meal 5). Then dinner (meal 4) is after my workout (meal 4). Can I split meal 2 in half and have half mid morning and half mid afternoon or is it best to eat it all at one time?
You can split it 🙂
Hi. I am following meal plan 3. Pretty sure it’s 3 cookies I just wanted to clarify. 😊
Correct, 1 serving is 1 cookie so you will eat 3 cookies.
So I’m having trouble lifting heavier on the shoulder exercises. For example, the seated dumbbell press. If I can do 20 pounds the max number of reps which is 12 for all 3 sets then the next week I try 30 pounds and can’t even do 8 reps for all 3 sets what should I do? should I go back to 20 pounds and try to do 15 reps? I’m trying to push myself to lift heavier each week but don’t want to hurt myself.
We are only a few days in to this challenge, so I am a little confused by what you’re saying “…the nets week I try 30 pounds” (we aren’t even a full week in). But just lift with the weight you are able to lift for the number of reps indicated, please don’t risk injury. Some weeks I am able to lift heavier than other weeks, and sometimes I need to lift lighter – it could be a number of factors (sleep, stress, nutrition, your cycle, etc.). Do your best but listen to your body first and foremost.
Womens Meal Plan 1B (Meal 5) says (SC, 1/4 F) for the servings on the cookie. Then it goes to say (LP) (F). For the cookie should it say (FR) instead of (F) or is it correct as it is?
Thanks LishaHey there- let me double check on this with the team and get back to you asap!
Superset reads: WSLP 5 full range/5 partial /5 full REPS 5/10/5. Which is correct for partial 5 or 10?
Thanks
Sorry, it should be 5/5/5
Due to knee pain can this be performed on a leg press as 1 leg press
Yes, you can do single leg leg presses in place of the pistol squat, just don’t bring your leg back very far and lighten the weight (it will feel MUCH heavier using one leg).
Can you do this on a leg press ?
Yes, you can do single leg leg presses in place of pistol squats.
Hi there, can i please have an alternative or modified version for this. Cheers
You can do lunges or step ups instead of pistol squats.
Why is there a deadlift on day 5 week 1? Asking for a friend 😉
Because you are working your back as part of this workout, and deadlifts are a posterior chain exercise (including multiple backside muscles), so Nicole incorporated deadlifts into the workout for Day 5.
