Naomi
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Can I change up the fat-reduced feta cheese for any other cheese in the food exchange list ? And if yes how much?
Feta is expensive in Canada
No because the other cheeses in the food exchange list are not reduced fat, they are full fat, so the calories and macros won’t be the same. For recipes, it’s best to not do any exchanges first single ingredients in the recipe.
My name is Shelly-Ann. Just turned 53. I’ve join a number of challenges before but I have never completed one. I’m hoping this time will be different.
Welcome, we are so happy you’re here! Let us know if you need help with anything along the way ♥️
Am i able to coat the muffin tins w anything so the ingredients dont stick while cooking?
Non-stick cooking spray would work but I would stay away from oils or butter since this will add calories and fat.
I have nutrition question this is Peggy delmore and I’m on the challenges and I’m disabled so I’m limited with exercise so should I I still do the high calorie day or stick with the base caloriies than you
Hi Peggy! 🙂
You can do that and if you don’t see progress after a few weeks, you can just stick with the base calories 😉 Best of luck with the challenge!
~ Naomi
Hi. Im currently doing 10k steps. The cardio prescribed should the steps from cardio go towards 10k steps??
It’s your total cumulative steps for the day including everything 🙂
I’m doing this because I’ve already proven I can lose weight—but I’ve hit a stall, and I’m not finished. I’m ready to break through this plateau and keep moving forward.
I want to move easier, feel stronger, and have the energy to fully enjoy life with my grandchildren—running, playing, and being present without limitation.
My health matters—not just for me, but for the people I love. I want to set an example, to be the change, and show that it’s never too late to take care of yourself and keep growing.
Even starting with a hurt knee, I’m choosing progress over perfection. I’m showing up, taking care of my body, and committing to getting healthier one step at a time.
I want to feel confident again—strong, capable, and proud of how I look and feel.
Love this!! You’ve got this 🙂
Hi! I don’t see dairy listed in the exchange list but it’s on the grocery list. Is there a dairy piece missing on the exchange or do we only get what’s listed on the grocery list for recipes? Thanks!
There is no separate dairy section in the food exchange list, as the full fat cheeses are considered a fat exchange and are listed in the fats category. In the grocery list, they are separated in a dairy category. Sorry for any confusion.
What are your thoughts on using canned chicken breast from Costco? For the wraps.
Obviously I’d prefer fresh but if I’m in a pinch, would it suffice? (I can’t upload the photo)
I am familiar with the Costco canned chicken. I would try to use regular boneless skinless chicken breasts and plan/prep in advance, but if in a pinch you need to use the canned chicken, then that’s all you can do if that’s your best option.
Hi! I don’t see dairy listed in the exchange list but it’s on the grocery list. Is there a dairy piece missing on the exchange or do we only get what’s listed on the grocery list for recipes? Thanks!
Hey there! I will double check to confirm and get back with you as soon as I hear back 😊
Hi, just letting you know the mobility videos need attention. The video for glutes/piriformis is a repeat of the hamstring video, and the inner thigh/adductor/groin video is a repeat of the TFL. Thanks!
Thanks for catching that, I will let the team know for corrections 🙂
Good morning ,
My name is Chris McDonough and I am turning 60 this year !
I’m ready to get started with the program!My goal is to be
with the program ! And to get cardio in as prescribed
My Why
This is my why…
It’s not just about losing weight.
It’s about gaining my life back.I want to feel better—not just physically, but emotionally too. I’m tired of feeling drained, tired of pushing through exhaustion just to get through the day. I want to show up fully in my work as a stylist, with energy, passion, and confidence… not fatigue.
I want to have the energy to truly enjoy life outside of work—to run, play, laugh, and be present with my grandchildren. Those moments matter more than anything.
And yes… I want to feel good in my clothes again. To put something on and think, “I look cute,” instead of wondering how to hide. I want to feel confident in my own skin.
This journey isn’t about perfection.
It’s about becoming the version of me that feels alive again.Welcome, keep referring back to this and push through when it gets hard and you are feeling the struggles. You’ve got this!!!
It says serving 2
I’m guessing that it means 2 muffins per meal
Not 2 people servings
So 4 muffins per meal?
The servings listed in the recipe mean that is how many servings the recipe makes. For the serving size for your meal plan (how many you’re supposed to eat), refer to your specific meal plan (not the recipe) and it will indicate how many muffins you’re suppose to eat.
An hour after I signed up for the challenge yesterday my dog was overly excited and pulled the leash and me unexpectdly.Later I squatted down to pick something up and had lots of pain. Hopefully it is just a Medial Meniscus Irritation and not a tear. Are there any modifications to lunges and squats? I was thinking maybe a sit and stand with a chair or the bench.I’m not sure about lunges.
Thanks.
Hey there-
I am so sorry that happened to you! Ugh 🙁 I would just avoid all squats and lunges for now and do another set or two of the leg exercises that don’t exacerbate your knees. Or try to go half reps with squats and lunges, and stop just before you feel any pain which should alleviate any pressure/straign on your knees. I hope this helps!
~ Naomi
In the weekly challenge calendar – phase 2, week 5 the dates go April 27, 28, 23, 29, 30 causing the days after that weds to be off a date.
Thanks so much for catching that, I will let the team know for correction 🙂
Clarification if the amount of orzo should be 1 cup cooked orzo for the whole recipe as indicated (giving 1/5 of cup per serving)? Just seems like very little orzo when a seeving in the exchange list is 1/2 cup.
Hey there- the recipe makes 5 servings, so depending on your meal plan and how many servings of meatballs your meal plan calls for, it should all even out to be accurate for your target meal goals.
I was just looking at the new videos and the Saturday video is the same video as day 4. I am wondering if you can send the glute and hamstrings video? I love working out with the videos because I tend to push myself harder.
I will let tech support know so they can fix it 🙂
Hi team! For the dual cable pulldown exercise the video link takes us to the wide grip pulldown. I love both exercises but wanted to check which one we are supposed to do. Thanks so much!!
Hey there- A dual cable pulldown is the same thing as a widegrip pull-down, you just use two of the handle grips. So same movement, same equipment nt, just using different Han grips instead of a straight bar 🙂 VIDEO
I’m having a hard time with dried fruit, what is it and where can it be found in a grocery store? I’ve had dried mango that comes in a bag but it’s super expensive for a small amount. Last phase I used frozen berries for post workout meal and I’d like to continue using it and making a shake post workout, unless you tell me otherwise. The bag of frozen berries have zero added sugar but contain 15g per cup of sugar.
Dried fruit is dehydrated fruit, which means the water is taken out of it (hydrate = water, so de-hydrate is minus water). It’s exactly the same as beef jerky (dehydrated beef), but for fruit. Dried fruit is in the fruit section of any grocery store and is more expensive (just like beef jerky is more expensive than regular beef) because of the dehydration process. If you watched Nicole’s videos in the nutrition section, especially the one about how to use the food exchange list, you will find the list of fruits you can swap out and exchange, as well as the amount per serving for your meal plan.
Frozen fruit is simply just regular fresh fruit but frozen. As long as you read the ingredients on the package and the only ingredients in the frozen bag of fruit is the fruit itself, then it is no different than eating fresh fruit, it has just been put in a freezer (that is the only difference between fresh fruit and frozen fruit as long as there are no other ingredients added).
So to recap:
Fresh fruit = fruit that has been freshly picked and nothing has been done to it at all
Dried fruit = dehydrated fruit, or fruit with all the water taken out via a dehydrator
Frozen fruit = fresh fruit that has been exposed to temperatures cold enough to freeze the fruitThe demo link appears to be broken. TIA
Thanks, I will have the tech team check on this and fix it 🙂
Can you find any orzo? Compare macros….looks like 1/2 cup of cooked orzo is about 40g carbs and 8g protein. According to a logging app. You can compare regular to whole wheat and see how they differ
It looks like she ordered some from Amazon and they will arrive on Wednesday (Facebook Community Page post lol)
I’m trying to use the discount code we got for the build and burn challenge for creatine and it’s saying it’s not valid. Did the code change?
Creatine is not included in the discount.
Hi! Planning ahead for Phase 2 (Burn) and I’m noticing no dairy (except two places as a “fat”) and no gluten in the Women’s Meal Plan 2. Before I go crazy with making exchanges, is this on purpose? Is it better to avoid gluten and dairy during this phase to see better results?
People tend to get better results in a lean out phase without dairy or minimal dairy, and gluten can tend to cause inflammation even in people who don’t necessarily have gluten sensitivities.
Meal 4 lemon turkey meatball recipe macros are, per serving, 265 cal/8 g fat/26 g carb/26 g protein. However, the total meal macros listed at the bottom of that second page are, 336 calories/12 g fat/25 g carbs/32 g protein. The difference is 71 calories, 4 g fat and 6 g protein. Is there a missing food such as veggie or 1/2 fat?
Also, if 93% lean ground turkey is considered a FP, shouldn’t it state by meal #4, (FP, SC) instead of (LP, SC)? Or since there are egg whites in the recipe, it’s considered LP?Which meal plan are you following, please?
I started last Tuesday taking the creatine last Monday and I started to feel those symptoms not too long afterwards that same morning. I noticed I started to feel warm and clammy, then tingling sensation in my cheeks. Then a bit later I started to get chills. I took it for 3 days and all 3 days, I felt those symptoms so I stopped for one week and restarted two days ago (Wednesday) and again, the same symptoms. I thought maybe it’s better that I don’t take it.
Correct, if you are experiencing that every time you take it then I would stop taking it.
My bad, I actually had another question about creatine. I started taking it last week in the morning, 1 scoop or 5 grams. As the day went on, I started to feel hot, sweaty and a tingling sensation in my cheeks, is that a normal reaction? I am 52 and I am in full menopause, I thought maybe I was starting to experience symptoms from menopause which I haven’t yet, no hot flashes or night sweats etc until I started taking creatine. I stopped taking it for a week and started taking it again today. Not sure if this is normal while taking this supplement.
People may react differently to different supplements, so yes this can happen. You said you started taking it last week, and “as the day went on…” which day? The first day? Did you only take it that one day last week, then felt this, then stopped until today and you started taking it again today? If so, did you feel that again today?
with the program ! 