Naomi
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Hi. If my workout is at 8 pm, should I still eat the meal after, even if I plan on going to bed soon after?
Yep, eat your post workout meal after your weight lifting workout, even if it’s later in the evening. Your body will use the fuel for muscle and tissue repair/recovery/growth as you sleep 😉
Hi. I have a partially fused wrist, so I haven’t very limited ROM and hand strength. I plan on using wrist wraps for gripping the bar for most exercises, but I can’t do push ups. Could you give me an alt to those please?
Thanks.Hey there-
Sure thing, push-ups are pretty much the same as chest presses, you are just pushing your body (the weight) away from the floor instead of pushing the weight (dumbbells/barbell) away from your body. So if you aren’t able to do any kind of push-up modification or variation (ex: wall push-ups, elevated push-ups with hands on incline bench, etc.) then you can do any kind of chest press as an alternative.
It still shows Under 5’10 under 190lbs at the top instead of over…. But also so did 2024’s Buns and Guns that I have and never noticed till now.
I will alert the team of the type-O, thank you! 🙂
When the meal plan states 50g oatmeal, is that uncooked oatmeal?
All hot cereals (oatmeal, cream of rice, cream of wheat, etc.) is measured dry.
Suggestions for an app or timer to input cardio workouts? For example, sprintageddon: for the 4 five minute rounds. Something to alert me for 30 sec, then 1 min, then 30 sec, then 1 min, 1 min, 1 min for four rounds?
Any timer app in your app store will work, I use an app called “Interval Timer” and it works great 🙂
I was going to order the creatine and use the code but it said it was invalid with that product.
No need to respond I got a reply on FB.
Thank you.
Since the creatine just launched, we are not currently offering it as part of a discount.
Hello, just wanted to ask about heart rate. I’m about to be 40 in September. These workouts I’ve been ranging between 130 and 175. I once read somewhere for my age that 165 is burning fat. Does that mean I should strive to get my heart rate over 165 as often as I can? Is fat burning only at that heart rate? Seems like heart rate at 130+ when lifting still burns calories so I’d imagine it burns fat as well. It looks like the chart for 40 years old says max 180 and 85% is 153 and training zone is 126. Curious about being mindful of heart rate while working out and your thoughts?
This is extremely individual per person, history, individual HR history, average, tendencies, other underlying health issues, exercise/activity history, metabolism, etc. I do not necessarily believe in a general HR range and am more a believe in perceived rate of exertion. What feels taxing to one person at the same HR (and similar age range) might feel easy to another person or visa versa.
I do not feel you should, necessarily, strive to get your HR above 165 as often as you can, no. This also depending on your goals, and your nutrition habits. For example, someone (not you, just generalizing as an example) can be overweight, not in great shape, not necessarily be in great cardiorespiratory health and not eat super healthy and if they strive to get their HR 165 or over, it might be detrimental for a number of reasons. It’s not a one-size-fits-all formula.
It sounds like you are doing all the right things. Are you seeing results, feeling intensity in your cardio effort? Easting clean, healthy and sticking to your nutrition? Additionally, hitting a fat-burning zone in your cardio won’t make up for what might be lacking in nutrition 😉
I hope all of this helps!
Do I have to set the bar down on the ground so the weights touch the floor and then reset & row again? My weights are small. I’m doing a 35 lb bar plus 10s on each side. If I tap the weights to the ground my back goes much more Beyond parallel and I’m hunching over too much. Is the objective to completely let the weight touch or is it okay if I just bend over and then continue to row again?
Hi Cindy!
The full range of motion of the exercise is demonstrated the way Nicole does it in the video, however, I would listen to your body and conduct the exercise in a modified range of motion the way you described so that you don’t strain or injure yourself and are able to conduct the movement with proper form, which means not hunching over 😉
I hope this helps! 😀
~ Naomi
Hi Team
I have a question about the low lunge. Fridays workout phase 2. Nicole said you should feel this in the glutes but no matter what I do all I feel is quad burn…is this a form issue for me? How can I channel this into my glutes better?
Thanks for your time,
CristyFor clarification, the glute you should be working is the glute of your front foot, not your back foot. You will feel a burn in the quad of your back leg, but should also feel the burn/contraction in the glute of your front leg, which can only be achieved if your mind/muscle connection is on pushing and contracting with the glute of your front leg as you come up out of the luge. I hope this helps! 🙂
Women’s meal plan 1, meal 1 option 2.
Can I swap the whole wheat tortilla for sweet potato?
You can swap out any even exchange that is in the exchange list with the portion size of the exchange.
What happens if you have a day that you eat breakfast 7am, but then don’t eat any other meals until you get home at say 4pm, should you double up a meal or not? This won’t happen again… I learned my lesson.
I would not double up, that would be like trying to double up on workouts that you missed, or it would be like if you overeat and try to skip meals after overeating – none of that ever ends well. Just get back on track.
I just wanted some advice. I do all workouts and meal plan faithfully but really want to lose of my belly, I am.aiming for lean but I know that will take time. I am going on vacation to Mexico in March, are there exercises that I could or should be doing more of to help with quicker weight loss.
Exercises will strengthen your muscle underneath, but healthy, proper nutrition and being consistent over time is what will help with belly fat loss. Regardless of how many sit-ups or other ab exercises you do, sometimes the only things that will help with belly fat loss is eating healthy and giving it time (you can’t rush fat loss, at least not in a healthy way).
Best of luck!
The serving size says it is 3 servings. Is this correct or is it only 2 servings? The amount of lettuce leaves are what is throwing it off. Saying 8 in the ingredients, but the instructions say 4 per serving.
I’d like to know too. 8 0unces of ground turkey divided by 3 servings? 4 lettuce leaves per serving? you wouldn’t get much ground turkey per leaf. I don’t understand.
Let me double check on this and get back to you asap! Hang tight 🙂
Instead of topping each wrap with chopped peanuts, can you add an extra tblsn of pb for the sauce that you drizzle on the wraps?
You can exchange foods for even exchanges of other foods and portion sizes. As long as the portion size calories and macros of the PB are an even exchange for the chopped nuts, it’s fine.
Hello
Workout phase 1 : Day 5
I know you say we can use dumbbells but I wanted to ask… we do not have a straight barbell but have this in the pic…would this work? We also have the very long bar in the pic.
I can’t get the photos to load. It says file extension error. Is there an email address I email them to?
Hi Nicole- you can use any equipment that you can hold in your hands to simulate the same movement – dumbbells, barbells, trap bar/Hex bar, kettlebells, etc. As long as you have extra weight and can simulate the same movement, you’re all good! 😉
Thank you Nicole for offering the weight size in the current challenge videos. It has given me a guideline & goal to work towards. I understand that everyone is at a different level, but this information has been helpful! My goal is to work towards your level.
Glad this is helpful to you 🙂
Hello
I used powder sugar. Is there something u recommend that is better?
All the foods and condiments for the challenge are outlined in the nutrition section (meal plans, recipes, grocery list and food exchange list) of the challenge.
Question
If I do the NW workout then swim laps afterwards, should I have the post workout meal afterward or make it a point to have it right after the NW workout?
Also on Tuesday and Thursdays I do a class called cross train which is usually a full body workout. So yesterday I did the class then NW workout then had my post workout meal. Class was 1 hour and basically HIT with a full body workout then NW 45 mins.
Also some days when I was working in Miami in nice weather I would jog 2 miles or walk 4 miles and then did the NW workout at a different time in the day.
I also when in Miami would sometimes bike 7 miles to the gym and made sure to do it with 90% intensity then do NW workout and sometimes do NW workout then bike 7 miles back afterward but only 1 ways because I felt the workout plus 14 miles would be a lot.
Just checking suggestions.
I’m still not sure yet if I’m doing this sprint Triathalon Feb 3 but have been jogging, biking and swimming here and there.
Hey there – Nicole’s challenge only encompass the workouts contained in her challenge. You should have the post-workout meal after your weight lifting sessions from the challenge. Anything you do outside of the challenge is extra and up to you and your choice to incorporate – we can’t really advise you on all the other exercises you mentioned since it’s not part of the challenge and we are coaches for this challenge and the workouts and nutrition that is outlined in this challenge, does that make sense?
We do offer 1-on-1 coaching outside of the challenges and the questions you’re asking have more to do with exercises that aren’t part of the challenge and it sounds like you have athletic and performance goals that aren’t part of the current challenge, so the advice you’re looking for would fall under the 1-on-1 coaching. For more info on 1-on-1 coaching, you can email [email protected]
I skipped over reading the instruction regarding the post work out meal. “On training days, eat this meal after your workout and adjust all other meals accordingly. On Off days, eat this as Meal 5.” I ate this as meal 5 everyday so far. Will this hinder my progress? If so, how will it hinder it?
It should’t hinder your progress since it hasn’t been that long, just a little over a week. Just start implementing the post workout meal post workout (post meaning “after” your workout, “post” workout) on lifting days moving forward.
I’m loving the challenge with the videos. However,The plank rows are very hard on my hands a wrist. Is there a modification? Or another exercise? Thanks
You can do either just a plank or just a row. Or you can do the exercise without dumbbells and do the movement with bodyweight only for now until your wrists get stronger (it’s a grip strength issue). I hope this helps!
I am struggling to keep up with Nicole”s pace. I always thought your pace should be nice and controlled. I usually lift with a 2-2 pace.. Is that wrong? Do I need to increase my speed?
You do not need to increase your speed at all – I lift much slower than the follow along videos as well. Just go at your own pace. You can refer to the exercises for proper form, etc. but you don’t actually have to follow along with the pace if your comfort pace is slower 😉
Has anyone that is on Meal plan 1 tried the cinnamon roll waffles? I’m asking because 1 serving doesn’t seem like it would be filling. I personally do not want to try this recipe if it’s not filling. I would most likely find myself wanting to eat more than one serving.
Let me know if it is filling and a satisfying for a meal. For now, I’m sticking with all the other fabulous options!What is filling and satisfying for one person may not be for another person, so I would recommend trying it for yourself to see how it feels for you 🙂
😂 oh, I know no one is forcing me to do anything. I was simply trying to follow the plan so I can get the best results as possible. I feel like I should be able to achieve a healthy life without eating chemicals so I was just asking for advice from professions regarding how/if I can make that work. I also understand the meal plans have a lot of thought put into them and there are so many things on the exchange list and so much on the vegan realm of it that I thought maybe the same would apply to my concern. But, got it 👍🏻 sorry to bother you. I posted this on the fb page but was directed here instead. Won’t make that mistake again.
It’s no bother at all, we are here to answer your questions! 🙂 I am just letting you know that the portion sizes of all the meals and recipes have been calculated with the foods Nicole used. There are in fact A LOT of whole, natural food choices for you to select from in the food exchange list that don’t have any chemicals: all animal proteins (eggs, egg whites, fish, chicken, etc.), starches from natural foods like potatoes, rice, oatmeal, and all fruits and vegetables. You can, in fact, follow the meal plan with ALL whole, natural foods. But if you are wanting a full fat, whole version of things like yogurt and cottage cheese, it would completely throw off the calories and macros calculated in the meal plan because the make-up of the calorie and macro profile are so different from fat-free vs. full fat foods.
I hope this helps better answer your question.
Good morning…while I love all of the recipes and it’s plenty of food, I’m cringy about one thing so far. I love cottage cheese and yogurt and feel like they are sooooo healthy. I know there is a huge list of things to swap but I really want to keep them a part of my plan. That said, the cringy part is the fat free requirement. I’ve always been against it because it’s not natural and full of chemicals. Not to mention tastes terrible 🐷 this morning my husband was cleaning up our breakfast dishes and he had had a bowl of yogurt(full fat) and I had mine(ff with honey and walnuts). His bowl had the normal yogurty remnants and mine dried to a crisp paint like shellac 🤢 …I wonder if it would kill my progress to just stick with real whole food in this respect? Thoughts? TIA
Hey there – the foods that are listed in the meal plan and food exchang list have been calculated with the calories and macro goals. If you change it to whole foods it will definitely change the outcome of the calorie content as well as macros (fat, proteins, carb totals). You can do whatever you want to do, that is totally up to you, and no one is forcing you to eat anything you don’t believe in eating, but you will not be following what is laid out in the meal plan for this particular challenge if you switch with food items that are not equivalent in the calories and macros.
The glute recovery video is the exact same video as the hamstrings. Also, the TFL recovery video is the exact same video as the inner thigh. Is this correct, or should there be separate videos that didn’t get loaded? Thank you!
Both videos will hit all the muscle groups covered, which is why they are the same – many recovery exercises target multiple areas/muscle groups in the same region of the body.
