[Naomi]

Jill Urso wrote:

I’m Jill, and I am new to the challenge, but so ready for something to work! I am 50 years old and have noticed my body just falling apart. It seems like no matter how much I work out, the second I put a little sugar in my body my weight skyrockets. I’m the heaviest I have ever been and I’m obsessed with it. I’m so excited to commit to this program!

So glad you’ve joined us for this challenge to help you reach your goals! Best of luck on your journey 🙂

[Naomi]

Catherine Kates wrote:

Where can I find a list of exercise substitutions?

Hey there-

You can find them under the exercise demo of each of the exercises. Just click on the exercise and it will take you to the video demo. Look underneath the video for alternatives 🙂

[Naomi]

trapperm716 wrote:

Are there a specific meal that is for Pre workout ? I workout in the late afternoon and try to get a meal in at least an hour or so before going to the gym.

No, not necessarily, just any meal that falls next to eat before your workout and you can eat it about an hour or so before your workout. Any of them would be fine as a pre workout meal 🙂

[Naomi]

bwirgo wrote:

Day 3 at home DB workout has reverse grip dumbbell row in 2 separate supersets is this correct?

That is correct, yes 🙂

[Naomi]

kelli_73 wrote:

The goblet squats on day 2 Home Dumbbell/body weight workout.. is it 3 set of 10/10/10 drop sets? Or is it just 3 sets of 10 reps?

It would be drop sets. Anytime you see reps written in that way, it would indicate a drop in weight each set of reps 🙂

[Naomi]

HEATHER INMAN wrote:

Can someone make sure I did this meal right please?
I am on meal plan 3. My carton says 3/4 is 4 eggs so I did 3/4 and 2 regular eggs, I switched out and did tortillas instead so 1 1/2 servings is 3 of them. Is this right? If so omg that is so much food😵‍💫

That sounds right, yes. You likely have been under-eating which can cause your metabolism to stall and your body to plates, so the extra food will kick up your metabolism.

[Naomi]

emilyjkerr wrote:

I am struggling with the dolphin push-ups in the upper body warm up. Is there a modification or, even better, a substitution? Thanks.

You can just do regular push-ups instead, or push ups w/ hands on a bench and feet on the floor (elevated push-ups)

[Naomi]

Maria Moak wrote:

Is there any problem with doing the cardio first then the weight training? I’ve been told in he past the two should be done a few hours apart.

If you are going to do them together, it would be better to do weight training first, then cardio after.

[Naomi]

Kellie Chapman wrote:

Just wondering, the high days I noticed when we do HIIT. I may do the HIIT on a day off day 4 and the day 5 just weights. Should I still keep high day on day 5. Or should I do high day on day 6 when I do weights and intervals? Not sure if I should mess around with it or not?

I would just keep everything as-is and not rearrange the high/low carb days even if you do HIIT on a different day.

[Naomi]

Paula Abbott wrote:

I feel like if I did the plank with weights to ankle exercise towards the beginning of training day I would have been able to do more. By the time I got to those my arms were like jello 😜
Would that be an issue ??

Well, that is probably why Nicole put it at the end of the workout lol! It’s a “finisher” to top you off 😉 You can move it to the beginning if you want to, but it wouldn’t have the same affect that Nicole intended.

[Naomi]

Maria Moak wrote:

I had grits for my post workout today,I think I messed up the amount🤦‍♀️ I measured it dry, it is supposed to be measured after it’s cooked correct?

If you look at page 98 in the food exchange list under “Starchy Carbohydrates” yu will see in the instructions to measure all foods cooked except hot cereals, and grits are considered a hot cereal so you will measure grants dry.

[Naomi]

Traci Van Valkenburg wrote:

Hello! On page 73 – Womens plan 3 – meal 2 – you have 339g of nonfat cottage cheese as 2 LP. However, on the food exchange list for nonfat cottage cheese – 225g as 1 LP. That doesn’t add up. Please clarify.

Thanks!

Hi Traci-

I see what you are saying, that according to the exchange list, 2 servings of LP would be 450g, not 339g. I have an email out to Nicole to confirm the accurate portion seize, hold tight while I get an answer 🙂

~ Naomi

[Naomi]

Melissa Taylor wrote:

Hi there.
If out off days are different from the calendar would we continue on the same high or low day? Or does it need to be modified ?
Thanks for everything. I love this program
Melissa

If you change your workout days, just keep the high/low carb days the same. It will throw everything else off wot your high/carb schedule if you try to match up the days to the rescheduled workout days and will start to get confusing and messy. Best to keep it simple and just keep the high/low carb days the same 🙂

[Naomi]

Angel Amador vasquez wrote:

Hello team

I was checking the video for the work out at home full equipment t and when I click on the Neutral grip Dumbbell press on day 5 I get the below page

EPIC 404 – ARTICLE NOT FOUND.

though I let you know.

Thank you so much, I will email tech support to let them know 🙂

[Naomi]

Catherine Kates wrote:

Where would I find a substitute for certain exercises? Specifically, the pull up negatives?

Exercise substitutions can be found under each demo video (click on the exercise to access demo video)

[Naomi]

Lisa Davis wrote:

I am having the same issue. Worked fine earlier this morning but now I can’t get access to the ebook

Please see my answer above

[Naomi]

Jennifer Dziubala wrote:

Hey guys, i am dealing with an lower back and sciatica issue….. i am only able to do limited workouts via machines only and low impact cardio…. if i still do the meal plan with the low/ high days and very limited workouts will i still see results or should i wait to do the challenge?

You should still see results without modifying the nutrition, but it really depends on what your nutrition and workouts were like the weeks and months leading up to this challenge.

At any rate, you can never go wrong by cleaning up your nutrition and increasing movement.

[Naomi]

Carolyn Gordon wrote:

I down load the Challenge on my computer with no problem, but I can’t access it from my I-phone. I can open up the NW e-mail on my phone, but when I try to open the Challenge it takes me back to the “Enter Challenge” page like I did not pay for it.

When I looked at my NW account (dashboard) on my phone it did not even show that I paid for the program. My dashboard account on my computer shows I did pay for the Challenge.

Not sure what I need to do to see the program on my phone as well.

Thanks,
Carolyn

Hi there, make sure you log into your account on your phone too. It won’t automatically log you in n your phone. If you keep having issues, please email [email protected] and someone can further assist you there with this issue.

[Naomi]

Carolyn Gordon wrote:

What exercises can you recommend instead of lunges and squats? My knees hurt too much when I do them.

looking at workouts in the challenge – Barbell reverse Lunge, Walking twisting lunges,Curtsy lunge, and lateral lunge

Thanks in advance,
Carolyn

Do your knees hurt if you only do partial or half reps of these movements? If you can, still do the lunges and squats but minimize how low you go down by stopping just before your knees hurt and go back up. As long as you still feel tension and some burning in your muscles, you are working them! For example, if you can only go a quarter of the way down, then need to come back up before feeling pain, hold the squat or lunge for about 2-3 seconds before coming back up to increase the intensity since you can’t do full range of motion. Does that help?

[Naomi]

krose69 wrote:

When does the 15% discount expire? Would be nice to use the discount when your chocolate protein powder is back in stock.

I believe this discount is good through the duration of the current 40 Day Challenge 🙂

[Naomi]

Maria Moak wrote:

Hi, I have a question, I usually do IF and don’t eat until after I work out, Is that gonna be OK on this plan or do you recommend I eat before I work out?

You can eat all your meals within your eating window even if it starts after you workout if that works for you, that is totally fine 🙂

[Naomi]

Jeseika wrote:

Hi,

I plugged in all my foods for the day and I’m over by 75 calories. I used the exchange list. Should I be concerned or, just stay consistent?

For example, 6oz of shrimp has 40g of
Protein on My Fitness Pal, but, the exchange has it at 25g of protein.

Thank you!

You are good! Just stay consistent. I don’t know why, but whenever I am on target w/ my macros in MFP, I am always over on calories. If I am on target with my calories, then I am under on mat macros. Not sure why this is the case in MFP, but just aim to hit your macros within about 5g above or below your daily total target and you are good! 🙂

[Naomi]

tiffanyhall09 wrote:

I realized that my 4 slices of turkey bacon are not even close to 25g of protein. It’s 2g of protein and about 20 calories per slice. Should I do 12 slices for a serving of LP?

Oh man, I have never heard of turkey bacon that is only 2g of protein per slice. What brand is it? Aim for 25g of protein, yes.

[Naomi]

Heather wrote:

Any update from the team?

I just heard back, and the meal plan is correct. On age 61, the wording should be higher carbs, not higher calories. Sorry for the confusion, we are getting this corrected 🙂

[Naomi]

Jennifer wrote:

Sorry if I’ve missed this somehow but is a “can” of tuna the small 3oz can? Or how many oz is one LP? Thanks!

In the exchange list, it explains that one serving of LP is about 25g of protein, so one serving of tuna would be the equivalent of the size that would equal 25g of protein, I hope that makes sense! 🙂

[Author]

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