Naomi
Forum Replies Created
-
Posts
-
I’m currently doing Phase 2 of 75 Hard along with this challenge. I go on a 45 minute walk every morning and then lift of an evening. I’ve been hitting close to my macros every day, still feel good, energy through my evening workout. I still feel lean, but curious how long I can go and still do 45 min of cardio each day for my outdoor workout and when to recalculate my macros if my goal is to build muscle and get stronger.. Or should I focus more on this challenge and return to Phase 2 once this challenge is over with?
I would follow the cardio and nutrition that Nicole has outlined in the challenge. If you’d like to work one-on-one with a trainer to personalize your workouts, cardio and nutrition for your specific goals, we can do that so that the program is tweaked and designed more specifically to you personally. You can email [email protected] to get more information about personalized training programs 🙂
As we approach the new format of training for week 3, I’m unclear as to how many rounds to do. Are we to go through the entire workout once or should we do more than one round? Thank you.
Which workout are you asking about specifically? For example, for the Day 1 Upper Body, you will do 5 sets (rounds) of the first superset, so you will go back and forth between the two exercises five times, then move on to the seconds superset. Make sure you read page 13, 14 and 15 of the ebook, as well as watch the videos.
Hello! If I get REALLY sore, is it better to switch up my rest days and recover my muscles rather than do the weight training through the soreness?
Yes, try to recover if you are still sore: make sure you are getting plenty of good quality sleep and hydration. Have a great week! 🙂
In the Cardio Overview section of the Ebook, it specifically states not to do HIIT on days we train legs, but for weeks 3 and 6 cardio is on the calendar for lower body days. I’ll probably reschedule when I do cardio, but just wondering if something needs to be fixed in the ebook?
This statement really should be removed to avoid confusion. We do not TYPICALLY recommend doing cardio post leg day especially if it is HIIT for the only reason that your legs will be fatigued and it will make doing proper HIIT difficult. There is no general rule against it. Weeks 3 and 6 we break a few rules 🙂 Enjoy!
In the Cardio Overview section of the Ebook, it specifically states not to do HIIT on days we train legs, but for weeks 3 and 6 cardio is on the calendar for lower body days. I’ll probably reschedule when I do cardio, but just wondering if something needs to be fixed in the ebook?
Hey Stephanie!
I will reach out to the team for clarification on this and get back to you asap with a confirmation 🙂
~ Naomi
I’m not able to put full weight on my shoulder after replacement. Can you give some alternate exercises or altrnatives for inchworm pushup, decline pushup, twisting pushup, single arm plank high row, down-down-up-up. Thank you
Hey there- I am not sure how long ago you had the shoulder replacement, but I would just either skip all of these exercises or replace all of the with wall-push-ups. All of these exercises (as well as any corresponding modifications other than all push-ups) will directly put pressure/strain on your shoulder/chest area.
Have you gone through physical therapy and been cleared to resume all exercises?
On days where I am following meal plan b and I just do cardio in the morning , would it be best to have my meal 5 ( protein shake plus fruit ) right after my cardio session ? Or does it not matter because I am not doing any strength training – just doing a HIT with the peloton app 🙂
It doesn’t matter since you aren’t lifting with wights 🙂
I am not a fan of fat free cottage cheese. Am I able to swap out for low fat? If so, how much would be the proper serving?
Low fat and fat-free cottage cheese are not equal exchanges because the calories and macros are different so any portion size would not be equal to the same calories/macros. Please choose a different meal, or use the food exchange list for an even swap for the foods/portions listed in that meal.
5’6″ and I follow vegan 2b
That explains why you are hingry 😉 You should be following Women’s Meal Plan 3 and on weight training days, follow Plan A, on non weight-training days, follow Plan B as explained on the schedule calendar and in the nutrition section of the ebook 😊
I have been following the plan to a tee, and am glad to say that I am seeing results already! I am looking forward to the next couple of weeks. I hadn’t been to the gym since the pandemic started, and it feels good to be back at it, this program was the motivation I needed to get back at it. In the past, I have learned to follow the plan and trust the process and great results will follow, thank you!
That is so awesome to hear, keep up the great work! 😀
I am so embarrassed to ask… I am a day or two away from my menstrual cycle and I could literally bite my fingers off. I feel so hungry. And I also noticed a hungry feeling on my rest days.
Should I just “ deal with it”?Thank you.
How tall are you and what meal plan are you following?
What should the intervals be? Thanks in advance!
I will reach out to Nicole and find out! 🙂
Here is the correct workout for the Spin Bike cardio:
3 minute warm up with light to moderate tension at 80 RPM
*every minute increase tension until you get to a pace that is challenging but you are able to hold a 80 RPM pace
Repeat 2x1 minute seated moderate tension at 90 RPM
1 minute standing moderate tension at 75 RPM
Repeat 5x50 seconds seated flat with light tension at 100 RPM
50 seconds standing with heavy tension at 60-70 RPM RPM
Repeat 5x40 seconds standing with heavy tension at 60-70 RPM
40 seconds seated sprint with heavy tension- 80+ RPM
Repeat 2x30 seconds seated moderate tension at 70-80 RPM
30 seconds seated sprint with moderate tension 90+ RPM
Repeat 4x20 seconds seated sprint with moderate tension 90+ RPM
10 seconds seated recovery at 50+ RPM
2 min Cooldown- Moderate Tension- 80 RPM
I was nervous about the amount of food required to eat at the beginning of the program, and now just over a week in I see I am gaining weight. I retool my measurements and my waist has gotten bigger🤦♀️ Am I at risk for putting on weight in a bad way than a good way?? I know we shouldn’t adjust the diet too much but k am a 44 year old peri menopausal woman and think I shouldn’t eat so many carbs…
I would recommend not weighing yourself until the end of the challenge, it will mess with your mind, emotions and progress. Your body will fluctuate during the process of physique and body composition changes (gaining muscle and losing body fat). Trust the process and stay off the scale 😉
P.S. I’ll be 45 years old in January, am peri-menopausal as well, usually eat a keto diet of less than 30g of carbs per day but am participating in this challenge, eating Meal Plan 2 which is 260g of carbs. Trust the process 🙂 You’ve got this!!
Trying to figure out how to increase weight on these? Can I use DB instead of BB?
20# BB is easy but 30# BB is to hard. Thought I’d add band but couldn’t attach to outside of BB only inside the weight (if that makes sense) and it became uneven. Or should I just add more reps using the 20# BB? Don’t add more reps, they won’t be 21’s anymore lol! You can use dumbbells, yes.Could DB be used instead of Cable for Hero Curls – feel form is questionable with lowest weight on cable (I did 3 sets of 10 w/10 # but very hard), not sure if # is to heavy or just my inexperience with cable machine. Yes, you can try using dumbbells instead of cables.
Thanks Denise
I’m confused. Is there cardio on every Tuesday or only for week 3 and 6?
Cardio is going to fluctuation depending what week you are on. Just refer to the cardio calendar in the EBOOK on pages 8-9
Additionally, if you go to the Cardio Section on Page 47 of the ebook, there is a detailed description of the cardio schedule for each week of the challenge.
Hi!
I’m trying to participate in the Build Challenge. I’ve been sick since Sunday and haven’t been able to workout. Since this challenge cycles calories intake, should I eat the lower calorie days while I’m inactive? Or should I keep with the same food cycle as the calendar?
Thanks!
KristinHi Kristin- I am so sorry you are sick 🙁 If you aren’t working out right now, I would eat from the Plan B meal plan (non-lifting days). Fell better soon!
What should the intervals be? Thanks in advance!
I will reach out to Nicole and find out! 🙂
Hi there,
I notice that my weight trends up after days of heavy lifting and then settles back down. Is this normal to have such fluctuations in scale weight as we lift heavy?
It is normal to weigh more after lifting, yes. Water retention, inflammation, etc. Challenge participants shouldn’t really be weighing more than 1x per week at most. I recommended staying off the scale until you’re ready to submit your after pics, weight and measurements and focus on how your clothes are fitting, how you’re feeling overall, and any strength, energy and sleep improvements. Best of luck with the challenge 😊
Hi!
Under Vegan protein the note indicates the serving of any of them is about 20g.
The nutritional yeast serving is 15g but that about 8g of protein, not 20g.
I checked most brands but everything I saw is about 8g only which would mean the serving size is 30g.I don’t want to count all the macros to see if I fall short on protein by following the plan, so my question is, is is a typo?
Should it be 15g serving size?I use nutritional yeast a lot that is why I’m asking.
Thank you for your time.
EvaHi Eva-
I will send a message out to the team about this and will get back to you with an answer asap 🙂
~ Naomi
Option 2 says 1/2 LP but then says 1.5 scoops pp. Is it a half or 1.5?
Sorry, that is a type-O. It should be 1.5
Yesterday I planned to do my lift in the evening so I ate plan A in preparation. Something came up at the end of the day that prevented me from being able to workout. I am doing my workout this morning instead. Do I eat plan a again today or plan b?
Regardless of changes in workouts, stick with the same eating schedule 🙂
The beat the heat stairmaster cardio says approximately 30 min but it is actually 22 min. Should we be doing 3 rounds instead of 2? Just wondering if it’s a typo, thank you!
Yes, you should be doing as many rounds as will equal 30 minutes 🙂
So each meal plan has Daily macro goals, how close should we be within those numbers? I can get my protein within 2-4g, but carbs/fats seem to be harder to dial in. Example: Plan A my Carbs=258 and Fats= 40, Plan B my Carbs=154 and Fats=73
Nicole covers this in the Nutrition Tab of the Challenge (make sure you watch all the videos) but you want to try to stay with about 5-8g of macro goal. It is very rare that you will be perfectly dead on target for each macro and your calories eery day.
I have been unable to lift heavier weights since I started the Build challenge. Should I just complete workouts and the meal plan from the Buns n Guns challenge until I am able to lift heavier weights then start the Build challenge?
Hi Courtney- I would stick with the Build Challenge so that you CAN lift heavier by building strength and muscle. I am a little confused though, we’ve only just started the Build Challenge, so you’re only a week in. What exactly do you mean you’re unable to lift heavier? Heavier than what?
Hi there,
I have some injuries and cannot perform some of the shoulder exercises. I have a tear in my rotator cuff and labrum along with an abnormality in my clavicle. The multi directional dumbell raise I could not do along with the upright row. How should I change that? Also I have 4 herinated disc’s in my lower back and was told to not do squats, hyperextensions or good mornings. The last 2 really bother my back and I am just coming off of PT. How can I modify those exercises?I would skip the shoulder exercises you aren’t able to do and not try to replace them with a modification. The injuries you mentioned are pretty serious and the clients I’ve trained in the past with a torn rotator cuff did not do any shoulder or chest exercises for risk of further tearing until they were fully recovered post physical therapy.
Regarding the squats, hyperextensions and good mornings, again I would skip all of those exercises (no modifications, they will all engage your back in some way) and do more sets of the other leg exercises you can do. Herniated disks are definitely something to be taken seriously and be very cautious and careful of regarding movement so you don’t further exacerbate and strain your lower back.
I hope you are pursuing and prioritizing recovery for your injuries! 🙂