[Naomi]

Maria wrote:

Hi there, I’m 5’8″ but weigh 145 pounds. Just not sure which meal plan to go with. I am semi vegan – I am happy to eat eggs and egg whites, a little chicken but prefer things like Vegetable Meal Protein, tofu etc I would prefer to substitute the protein for vegan protein – can I do that and eat go with one of the normal meal plans and not the vegan meal plans offered??

Hope I haven’t confused you!!

Thanks for your help. M

Hi Maria-

You will choose the meal plan based on your height. As far as being semi-vegan, you can choose foods from the meal plan and just make sure you aim for eating the total calories and macro goals for Meal Plan 3 (based on your height). If you are going to eat from the vegan meal plan but eat regular, non-vegan proteins make sure you are tracking your foods in a for journaling app such as My Fitness Pal. The calories and macros of vegan proteins are not the same as regular proteins, so they are not interchangeable. In other words, 4oz of a vegan protein is not equivalent to 4oz of regular chicken, does that make sense?

Doing what you suggested will make things a little more complicated to track for you, since it’s not just straight forward following the meal plan and exchange list. You might be better off just following the regular, non-vegan meal plan.

Best of luck!
~ Naomi

[Naomi]

Hey there- I am not sure what to tell you, I know that Nicole calculates all meal plans and food list choices/portion sizes a number of times via My Fitness Pal to calculate totals and macros for the challenges. There are some variations depending what brand of food products are used and also depending on the accuracy of the entry in the food journaling app, but she tries to get everything as close as possible to the total calories and macros she sets for each meal plan.

[Naomi]

Jodi Yoffe wrote:

What is your thoughts/recommendations on taking creatin?

Hi there- it really depends on your goals and a lot of other personal, individual factors just like any other supplement 🙂 What are you specifically wanting to know about creatine?

[Naomi]

rasmussen.danielle wrote:

I have been having knee pain for the past about two weeks now. I warm up well and don’t notice it a ton when I workout but when I have to get up off the floor or squat really deep and in every day activities like getting up and down off the floor to play with my kids hurts soo badly! Especially my right side. Idk if this is some kind of inflammation that I need to just let rest to heal or something more I should think about. I have never had this before so I am concerned and just looking for input. It is a pinpointed pain and not all over.

I am so sorry you are experiencing knee pain 🙁 Since this falls under a potential medical issue and could lead to injury, it is wisest to go to an ortho or chior who specializes in joint issues and can properly diagnose the severity of your knee. Pain is an indication that something is wrong and I can’t diagnose you but highly recommend having it checked out before you continue with lower body exercises so you don’t tear something.

Please keep us posted!

[Naomi]

hagertykristine wrote:

What sweetener is everyone using for the muffins? Lately I’ve been using Stevia. Stevia has 1g CHO per 1g sweetener. This recipe calls for 3/4 C sweetener. That weighed about 150g, that’s 150 CHO’s. That’s a lot to divide between 8 muffins and was giving me 40g CHO per muffin vs the 25g per muffin per the recipe nutrition info. Is anyone else running into this? What am I missing? Thanks!

I believe Nicole calculated this recipe using baking stevia but I have seen some people commenting or posting that they have tried the recipe with monk fruit sweetener.

[Naomi]

kathandgreg wrote:

Hi Naomi,
I tried this code, but it says it’s expired?

Thx,
Kath

Can you email [email protected] to get an updated code? That’s the only one I am aware of

[Naomi]

Irasema Gonzalez wrote:

Good morning,

I’ve noticed that on my last rounds of the workout (Round 4 and Round 5) I start loosing form once I start lifting.

Is it OK if I lower the weight I’m lifting on once I notice I start loosing my form?

I’m afraid I might get injured if I keep the heavy weight.

I would choose a weight you can do for all the rounds, so if you need to go lower to prevent risk of injury, that is the safest route.

[Naomi]

hagertykristine wrote:

I had a question about these as well. I finally got around to making them for the first time tonight. The recipe calls for 3/4 C granulated sweetener. What sweetener is used for the recipe? I sweeten with Stevia, but have never baked with it. I think I made a huge mistake. Are we supposed to use a conversion based on what sweetener we use? I’m thinking I only should have used 1/4 C Stevia, as there are 3g CHO per serving of Stevia, and 3/4 C is about 50 servings! So my muffins ended up with like 40g of CHO per serving vs the 25g per the recipe! Surprisingly, they don’t taste super sweet to me. I guess I’m just gonna enjoy the 8 I made and only use 1/4 C next time I make them. I’ll probably get super gassy from all the sugar alcohol 😉 Does this sound right to everyone? How did anyone else make them? I’ll just do some extra jumping jacks or run around the block a few times to accommodate for the extra carbs and try not to poo my pants 😉 I thought it seemed like a lot of sweetener!

Any sweetener/sugar substitute for baking should work fine.

[Naomi]

amcalarney wrote:

I’m on the meal plan for Under 5’4″.

My meal plan shows 12oz. of plain nonfat Greek yogurt.

I’ve seen that the measurement should actually be 8oz. instead of the 12oz.

Now I’m wondering if the 100g of blueberries & 10ml of Udo’s oil is correct or if they’ve been revised also.

Thank you!

Nicole Adam wrote:

My plan for 5’4-5’6 show 16 oz, please confirm this is correct as that is a lot of yoghurt.

Let me run these issues by Nicole and one of us will get back to you asap with confirmation 🙂

[Naomi]

jinadubisi wrote:

Hi there!

Can the butter extract be substituted with another fat? Cannot find it in any store . Found it on Amazon but it will take a few days to arrive.
Please help.

Thank you,

Aminat

Hey there-

It’s not really considered a fat, as it is more of a flavoring. Butter extract and imitation butter flavoring are the same thing, and you can find imitation butter flavoring in the spice section of your grocery store where the other flavorings and extracts are such as vanilla, almond, etc.

I hope this helps! 🙂

[Naomi]

kathandgreg wrote:

Hello! Is the coupon code still good to get supplements? I need to order more, but don’t have the code if it’s still good. I certainly understand either way! Thank you.

An email was sent out with a new coupon code for phase 2, you may want to check your junk folder and see if you’ve missed any emails. The coupon code is PHASE2

[Naomi]

wendy tolles wrote:

Idk if this has been asked but what can I replace the pumpkin with. Ik its only 3 tablespoons but I hate pumpkin thanks

I am not aware of a pumpkin replacement that has the same effect for this recipe. It would be best to choose another meal, as changing the recipe ingredients will change the calories/macro totals.

[Naomi]

Kellie Chapman wrote:

I was wondering if I can substitute this exercise with a set of regular squats and then a set of single leg dead lifts. Week 1 and week 3 when I had to work out at home I hurt or did something to my left quad when doing the Bulgarian split squats. It is 95% back to normal and I really don’t want to hurt it again or at least this week. Any suggestions or thoughts?

Absolutely, you can sub for the reg squats & single deadlifts. Not worth risking injury, listen to your body 😉

[Naomi]

julie fritzsch wrote:

In past challenges yogurt has been 12 oz and this one is 8 oz. Which one is correct

Nicole revised the calculations, 8oz is correct 👍

[Naomi]

Nwurnitsch wrote:

This is very helpful! Thanks all!
I think the confusion also lies in the note at the top of the workout where it says “rest 60sec between sets”. As I understand it there is no actual Rest, the cardio (jumping jacks, toe taps, etc) is considered the rest, is this correct?

You won’t rest in between exercises (the weight and cardio exercises) but you WILL rest between sets, or rounds. You will need to lol! So it will look like this:

ROUND / SET 1 (jumping jacks cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Jumping Jacks
35 sec: Crunch To Dumbbell Floor Press
35 sec: Jumping Jacks
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Jumping Jacks

-REST 60 SECONDS-

ROUND / SET 2 (toe taps cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Toe Taps
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Toe Taps
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Toe Taps
35 sec: Crunch To Dumbbell Floor Press
35 sec: Toe Taps
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Toe Taps

-REST 60 SECONDS-

Round 3 will be the same, except Butt Kicks for cardio, round 4 is the same except Mountain Climbers for cardio and round 5 will be Burpees for cardio with 60 seconds of rest between each set / round.

I hope that helps clarify it even more lol! 😉

[Naomi]

Tina Trimble wrote:

So,we do all 5 rounds of strength training then 1 round of cardio#1 and then 1 minute rest? And then, another 5 rounds of strength, then the round of cardio#2 then 1 minutes rest and so on? Is that correct?

No, each round you will keep the same strength training exercises but each round you will change the cardio exercise. So it should look like this:

ROUND 1 (jumping jacks cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Jumping Jacks
35 sec: Crunch To Dumbbell Floor Press
35 sec: Jumping Jacks
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Jumping Jacks

ROUND 2 (toe taps cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Toe Taps
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Toe Taps
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Toe Taps
35 sec: Crunch To Dumbbell Floor Press
35 sec: Toe Taps
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Toe Taps

Round 3 will be the same, except Butt Kicks for cardio, round 4 is the same except Mountain Climbers for cardio and round 5 will be Burpees for cardio.

I hope this clarifies how to do the cardio acceleration workout 🙂

~ Naomi

[Naomi]

Becky Martin wrote:

Is there any suggestions on making the lemon muffins less dry. The batter is like paste and they are super dry. Has there been any modifications to this recipe?

There has not been any modification to this recipe, but if you feel like it is too dry for your liking then you can try adding a little bit of water to the recipe (maybe 15-20ml at first to see how it goes, then add as-needed). See if that helps! 🙂

[Naomi]

Jennifer Martin wrote:

This is in the under 5’4 plan

I believe it is either a 2oz or 3oz can of tuna in water, but will double check to confirm. To reduce the calories, try using 100 calorie English Muffin. Nicole factors in some ‘wiggle room’ for calories, knowing that different brands of food items can range by anywhere from 5-50 calories depending on the ingredients, portion sizes in different brands, etc.

[Naomi]

Kathy Wong wrote:

Hi,
Sorry if this has been asked already- I couldn’t find it when I searched.
And also- sorry if this is a stupid question … Can we do “meal 1” for 2 or 3 of the 5 meals (choosing option 1 or 2) or are we supposed to do Meal 1, Meal 2, Meal 3, etc… but able to eat those meals in any order?
Hope that I’m clear in my question here. Another example if I like Option 1 for Meal 1- could I do that for 2 of my 5 meals?
Thank you so much for the help!

All of this info is located in the nutrition section of the ebook (starting on page 62), and the videos located when you click on the Nutrition Tab Make sure you read all the info and watch all the videos so you don’t miss anything important! Best of luck with the challenge 🙂

[Naomi]

Kathy Wong wrote:

Hi,
I have tried to do the overhead dumbell squat on multiple occasions and have to use a really low weight to keep my back straight like Nicole’s is in the demo video.
Is there an alternative to this exercise or is it fine that the weight I’m using is low just to keep a straight back?
Thank you.

Hey there- you can sub with any other type of squat, or you can keep the weight lower to help develop strength/stabalization with this exercise and increase weight as you get stronger and more stable 🙂

[Naomi]

Jennifer Dziubala wrote:

I am running out of product. Is there another promotional code I can use to order more?

The email for Phase 2 discount code went out this morning 🙂

[Naomi]

Emily Nelson wrote:

Thank you Naomi! Girl my brain was just not there when I posted this. For some reason I was thinking you could eat all 8 muffins plus the butter & protein powder! LOL!! Onto Phase 2!

LOL, I can see the initial confusion — took me a second to figure out how you were looking at it, but I see it. All good girl 😉

[Naomi]

Valerie-Anne Wilson wrote:

Hi there, back again 🙁
Back gone again, definitely trapped nerve. No way I will be training tomorrow as planned.
Any advice on nutrition while not training/ recuperating please – currently I’m on meal plan 2. I’m 5’6” now 142lbs down from 147lbs. Thanks

I am so sorry to hear all of that, but definitely make sure you are cleared by your doctor before you attempt to try working out again, it seemed like you tried to return before you were healed from your injury. Try bumping down to meal plan 1 and see how that goes.

[Naomi]

Emily Nelson wrote:

Heyyy y’all!
I’m on the 5’6” & over plan for the #nw60daychallenge trying to get my meals ready for next week. On the lemon poppyseed muffins meal with butter & 1.5 scoops protein powder, is one serving just one muffin or the whole 8 muffins? The serving size on the recipe yields 8 which is made with 1 scoop protein powder. Also, guessing you would just melt the butter over the muffins?…thanks!

Hi there-

The meal would be as follows:
• 1 serving Lemon Poppyseed Muffins (see recipe)
• 7g butter (yes, you can melt and put on muffin or cut muffin in half and put 7g butter on muffin halves)
• 1.5 scoops nPower Nutrition Isolate (either flavor) in water like a protein shake

I am not sure where/how you are confused. Just make the muffins per recipe and eat one muffin plus the remaining foods in that meal, or choose Option 2 meal or choose foods on the food list based on the exchange portion sizes.

Best of luck in phase 2! 🙂

~ Naomi

[Naomi]

brodysmom01 wrote:

My husband wants to go out for dinner on valentines day. He wants to go to Outback Steakhouse. Does anyone have suggestions on what I should eat? I don’t want to completely blow my nutrition up on one meal. Should I just get a salad with steak or chicken in it? My husband understands my dedication but thinks it’s ok to have a “cheat meal”! I had my refeed meal already so I shouldn’t have another.
Tammy

I would recommend going online to see the Outback Menu. They have nutrition info, and you can even log the meals directly from Outback into My Fitness Pal to see if the calories and macros fit into your meal plan. You can even use the food exchange list to choose foods on the menu that would match the food items in the exchange list 😉

[Author]

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