Naomi
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How long after a rep before you call it and your set is over. For example, when doing AMRAP pushups, if you pump out 10 and then stop for 3-5 seconds to breathe, is your set over? How much of a “break/breather” should you allow yourself between reps before saying that’s too long of a recovery?
3-5 seconds is barely enough of a recovery to really call it a rest, so if you can hack out more reps, go for it until you physically can do any more 😉
I have consistently been able to do more reps with heavier weight with my right arm, but the left throws the towel in earlier and just gives out eventually! So, do I adjust the weight on that arm to get the Sam rep count in, or do I adjust the reps to fail on left arm and do the goal number reps on the right?
Only lift as heavy as your weaker arm or else you’ll create more muscular imbalances. Do the same weight and the same number of reps on each arm, eventually your left arm will get stronger and catch up.
Ok, thank you. I will try! I just seem to run out of time by the end of the day! If I get to the days end and I still haven’t had a fifth meal, am I able to the fifth one only 30-60 minutes after the fourth?
That is fine, yes. Make sure you read all the info and watch all the videos in the Nutrition Section of the Challenge so you don’t miss any important info, Nicole goes over a lot of this in detail here
Thanks Naomi! I will try it out! One more question, how does the Burn differ from the train as far as the purpose of it or benefit of it?
The Burn is a Fat Burner, the Train is a Pre Workout. Nicole explains what each of these are in the Supplement Description portion of the Challenge here.
I tried the Train supplement for the first time this morning and WOW!! What a difference in the weight I could lift! Now- the Burn Supplement- I haven’t used it yet because I often will push myself to the point of almost getting sick, so I’m afraid that if I drink the Burn before, it will exacerbate that issue. If I take the burn about an hour before, would it still have a good effect?
You will just have to try it and see, everyone’s body reacts differently to products such as these. You may be fie taking it an hour before, or it may wear off, just try it and see.
I have 2 questions:
1.) I have been having consistent trouble getting all 5 meals in. How detrimental is it that I get all 5 as long as I feel satisfied?2.) I find it easy to be fine with the same foods over and over, so I could for example eat an egg sandwich with some fruit, 2x a day, or plain yogurt and add the amount of fruit allowed, with a carb and fat, but is it less healthy than changing it up and including more of a variety?
Hey there- it is best to follow the program as close to Nicole has it laid out as possible, so try to get all your meals in. It will help boost your metabolism, build muscle and give you more energy for your workouts. Just do your bets to get all your meals in, the calories will drop soon in Phase 2.
You can eat the same meal several times per day, it is not more or less healthy necessarily to get variety in, as long as you are following the meal plan calorie and macro goals and hitting your calories and macros for the day.
Hey there,
This is my 4th challenge this year. I am following meal plan 2 (5’4″ 127(ish)). The first week and beginning of the second week I felt great with tons of energy. The last couple of days after eating my meals I feel nauseous for about 30 minutes and a little fatigue. I have no food intolerances or sensitivities. Wondering if it is just my body adjusting to the increased calories and carbs/fat? Wondering if I should scale back on the carbs/fat for a couple of days and see how I feel? Or is this normal body response coming off a calorie deficit from participating in the last couple of challenges?I am not sure that I have heard of this happening before, and I would not consider this normal. If this is just a recent issue, it could be a number of other factors that don’t involve the food intake necessarily. I would see if it continues before changing anything, I have no idea what could be cause it but I’ve never heard of someone being nauseous due to an increase in carbs and fat.
When I do the hyper extension I have pain in my lower back. Not a little a lot will this get better in time or should I try An alternative move
You should never feel the wrong kind of pain in any exercises. Regular lactic acid / muscle burn pain is fine, but not “bad” pain. Just skip this exercise, it is specifically targeting lower back muscles so any alternative would be targeting the same muscle group, lower back. Did you injure your lower back at any point or do you feel lower back pain when you do anything else, either working out or just going about your daily life? You might want to get it checked out at some point to make sure there aren’t any underlying issues going on.
Hello, received a promo code but its expired. Was there a typo in it?
I am not sure about that, can you email Alison at [email protected] and she can help you out with that?
What exercises can I do to strengthen tris to master this exercise? Thanks
Just don’t try to go too low in this movement for now, and as you build up strength in your triceps, you’ll be able to go lower. Doing this exercise will strengthen your triceps so that you will be able to go lower and do this with full range of motion 😉
Hi,
I want to lift heavier than what I can do now and at the same time protect my back, I still have 1 finger gap DR in between my belly button from my pregnancy.
Any recommendations for weight lifting belt?
TIA
Hey there- I have personally never used a weight belt (or wrist straps or workout gloves or any other gadgets like that). You could do a Google or Amazon search and see people’s recommendations for a good weight belt, but you also don’t want to potentially get yourself in trouble by lifting heavier than your body will allow right now given the gap between your belly button from pregnancy. It could cause further muscular imbalances and lead to injury if you lift heavier than what your strength right now will naturally allow 🙂
I think I maybe weighing my oatmeal incorrectly…when do we weigh cooked or uncooked….asking for a friend 😉
Uncooked. All of this info is in the Nutrition Section of the program so make sure you watch all the videos and read all of the info so you don’t miss anything important! 😉
Yes I see meal totals at the bottom right but not fat totals for the day as different meal options have different fat amounts I just wanted to make sure I was getting them all in when I go back and forth on meal options 1 or 2. So if each of the 4 non-post workout meals have 15 grams of fat my daily total would be 60 grams?
Please look again closely. The meal totals are at the bottom right in a text box and the DAILY TOTALS are to the left of the meal totals in a maroon circle. Your daily totals for Meal Plan 2, Phase 1 (calories, protein, carbs, fat) are at the bottom of page 96 where it says “DAILY TOTALS”
I’m pretty realistic and I know to trust the process…just wondering if there is a general gauge to consider for how much weight I should be losing per week if I’m following diet and working out hard?
There is not a general weight loss that should be achieved since everyone is starting from a different place and everyone’s body will respond differently. Also, weight loss is not necessarily equal to success/progress. Some people will lose body fat, increase muscle and loose inches all over but gain a few pounds. I wouldn’t not weigh again until the end of the challenge, just focus on getting all your workouts in, hitting your ear targets, getting your cardio in and trusting the process.
If you do want to gauge progress weekly throughout the challenge, I encourage you to do this with weekly progress pictures, not weight on the scale 😉
I work out early, right after waking up. The postworkout meal is for after- is there anything to eat before? This is my first workout here, but in other workouts I’ve done and things I’ve read, I’ve heard it’s important to have protein before working out. Just wondering about if I should be eating before beginning a workout, and if so, what?
Some people eat Meal 1 before their workout if they workout first thing in the morning. Others will eat their post workout meal after a fasted workout first thing in the morning, then eat Meal 1 about 2-3 hours after their post workout meal. Some will eat half of Meal 1 before their workout, then eat their post workout meal after their workout, then eat the rest of Meal 1 about 2-3 hours later.
Just do what works for you 🙂
If I’m sore from Wednesday Leg Day, Should I do Leg day on Friday? Is that ok?
Thanks
M
You can do that, yes 🙂 Great job pushing hard, keep it up!
I am on Meal Plan 2 – Phase 1 and I have a question about fat grams per day. When I’m switching between meal option 1’s or meal options 2 they have different amounts of fat or not any at all so I’m just curious as to how many total grams I’m supposed to have for the day as there are not meal totals. I want to make sure I’m getting my fat in where I’m supposed to.
There are meal totals located at the bottom right hand of your meal plan for calories and macros. Daily totals and meal totals are listed for calories, fat, protein and carbs 😉
I guess I should’ve explained myself a little better lol.
I’m not supposed to lift heavy as far as squats, deadlifts, leg press or overhead pressing due to spinal issues.
Maybe in my mind….failing at 10 reps would be lifting a heavier weight on some exercises than I’d feel comfortable with due to my back.
When my doctor advised not to lift heavy, I guess I don’t know what that is! Because my “moderate” weights are considered heavy to most people lol.
I’m probably confusing you more 🤦🏼♀️. I also haven’t worked out in awhile and I fear if I lift what I could actually do 8-10 reps with, I would hurt myself (since I Haven worked out in so long).
I’ve definitely always been preached at to start with lighter weights when you start working out. Obviously, I trust Nicole but this has been beaten into my brain!!
It’s been 2 years from hell 🤪 I just don’t want to hurt myself or further injure my back after everything I’ve been through.
You may not know how to answer this hot mess of a question and that’s fine 🤣🤣🤣
Essentially, if I do not feel comfortable doing a particular movement for 8-10 reps, I can just increase my reps then? I will try my best not too. Just wanted a professional opinion ☺️
Hey girl, welcome back!!
I’ve followed your journey some over the last few years and I know it has been a LONG road! I am so excited for you to be able to join this challenge and ease yourself back into weight-lifting.
Above all else, listen to your body 😉 Don’t do anything you don’t feel comfortable doing or if something just doesn’t feel quite right, adjust it in a way that you don’t feel compromised. In your case, I would just stay with the 10 rep range and not try to push it to 12-15 reps. Use this challenge as a starting point ease your body back into all of these movements, exercises, and getting reacquainted with varying intensity of muscle contractions and focusing on mind-muscle connection.
Your first challenge back is definitely not a time to go all out just yet, I know you know that 😉 Use this as a stepping stone, a platform, a foundation to start slowly building back up.
We’re so happy you’re at a point in your recovery that you can do this!! Please keep us posted on your progress Krstin 😀
Yes I know how to use the exchange list, my point was sometimes option 1 and two are different. So basically I can choose either option one or two and just use the exchange list accordingly. That’s what I thought but I read a comment where someone said if you start with option 1 you need to stay with option 1 meals for the remainder of the day.. but that didn’t sound right
You can swap between meal options from meal to meal. They are roughly around the same calories and macros, but the foods used to make up the calories and macros might be slightly different from meal-to-meal. You can choose Option 1 for Meal 1 and Option 2 for Meal 2, for example. The only rule that relates to this is not swapping from the regular meal plan to the vegan meal plan, as that would throw you off 😉
Hello Team,
After my shoulder training, I can feel maily my trapezius. Is this a sign of too heavy weights with a bad technique? Or is it ok? I tried to lift as heavy as I could but I can’t feel my shoulders. Would you recommend to lower the weights and concentrate more on the technique? Actually, I feel that my trapezius is already too big 🙂
Thank you for your answer.I would lower the weights and try to focus your mind/muscle connection on your shoulders. Traps tend to want to ‘help out’ especially if the weight is on the heavier side and your shoulders start getting fatigued 😉
Hi! Quick question on order of Row your Bloat circuits:
Do you do each circuit 5X before moving to the next circuit (i.e. circuit 1X5, circuit 2X5, etc) or do you complete circuits 1-5 1X then repeat for a total of 5 rounds? Thanks so much!It’s 5 rounds of each circuit, then move on to the next circuit or 5 rounds and so on 🙂
Hi, I am wondering what to search for to find the facebook group associated with this challenge. For some reason I haven’t been able to find it. Thanks!
Hey there- there isn’t a Facebook group associated specifically/solely with the challenge but Nicole has a Facebook Community Page. Many people in the Facebook Community Page do participate in the challenge, but not everyone in the group is participating in the challenge so we ask that you don’t post any specifics about the challenge program. You can read more about what can/can’t be posted in the rules/guidelines of the group 🙂
You can join the Facebook group by clicking HERE and answering a few questions 😀
Hello,
If I don’t have access to weights, can I use bands for the weight workouts? Thank you.Yep, just do the best you can with what you have to work with 😉
Thanks Naomi. Another question about this meal – I don’t love veggies in the morning. Could I add the spinach to my Meal 5 post-workout smoothie? And can that smoothie be made with almond milk (unsweetened)? Thanks so much.
Yes and yes! 🙂
Wondering if I could replace PB with powdered PB and at what amount? Thank you!
PB Powder has different calories and macros than PB, it is not an equal exchange. If you are going to adjust and swap different food sources that aren’t an equal exchange via the exchange list guideline, I recommend you use a food journal app such as My Fitness Pal to calculate accurate portion sizes based on your meal calories and macros 🙂