Naomi
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Hi would like the experts advice please. Hurt my lower back during heavy lifting and hip circles. Should I reduce the calories as I’m not able to train lower body or do HITT cv at the moment. I am Seeing a chiropractor tomorrow so will be back to normal soon
Hey there- I am so sorry to hear you hurt your back 🙁 What meal plan are you currently following?
I am not a muffin person, not even bread. Realized this years ago. I always tried to avoid making muffins on any of the challenges. These last two weeks I have had the apple muffin, they were dry so I just put in my drink. I can not do it anymore. Between the english muffin and apple muffin I feel so bloated. I can replace the eng muffin with a tortilla but how can I replace the apple muf?
An English Muffin is not actually a muffin. It’s more like a cross between toast and a bagel, but not the same as a breakfast or desert type of muffin like the Apple Muffin is. Please watch the videos in the nutrition tab on how to do the meal/recipe swaps in the exchange list. There are codes next to the foods in the meal plan that show you exactly what foods and how much you can swap for the food you want to exchange 🙂
HOW TO USE THE EXCHANGE LISTHOW TO USE THE EXCHANGE LIST
Saturday week#2 in the db wo
The video for a “Push up to cross body knee tap” is actually a video of a decline chair push up
We will get this fixed, thank you 🙂
What is the thought about deli meat?
From fresh meat counter or “Hillshire Farm” style from cooler.
Usually has more salt/sodium.
Exchange list obviously has options… but nothing classified under a deli style meat
As long as oz. (weight) is same?Deli style meats can contain extra ingredients to make it more tasty, which can have hidden extra carbs/sugars. If I is not listed in the meal plan, recipes or exchange list, then it is not part of this challenge and should not be consumed for the duration of this challenge if you are trying to adhere to the challenge menu as closely as possible.
I have a schedule that does not permit me to work out Tuesdays, so I take that as a rest day. What I’ve done is do the workouts in the same order, just making Tuesdays and Saturdays my rest days. Should I move my higher calorie days along with the workouts? In other words, I made Wednesday a high calorie day because I did lower body, and today (Friday) would be higher because I do lower body today.
That is totally fine to switch rest days bit definitely keep the order of the workouts, which you said that you are, and keep the same high or low day that correlates with the workout or rest you do that day. You are doing it right, keep up the great work! 🙂
I think insee what you are saying. So the 1/2 cup of strawberries in the recipe is not listed on the recipe macros. Is it part of the 1 SC then for the recipe?
Correct, the carbs in the recipe come mostly from the fruit and the oats. When you start exchanging foods within a recipe that contain several sources of a particular macro, that’s where things start to get tricky. So to keep things simple, Nicole combined the carb sources from the fruit (strawberries) and the oats into the exchange of 1 SC, does that make sense?
Week 2, Monday – Dumbbell/Body Weight workout – the last two how-to videos are the same. You have the Incline Dumbbell Curl instead of the Dumbbell kickback video. I know how to do them, but thought you’d like to update it for next time 🙂
We are correcting this, thanks so much 🙂
Hello I have allot of casein and running out of whey. Can I take casein instead? Thank you. Also can i eat pinto beans?
I don’t know what the calories and macros are in the casein you want to use, so it’s difficult for me to day if it is an even swap for the whey.
If you look on the exchange list, there are a variety of beans listed in the startchy carb section and I believe pinto beans are comparable in calories, macros and serving size to things like kidney beans, garbanzo beans and black beans so that should be fine.
Womens meal plan 3 high day meal 1 option 2 for the PBJ oats macros it says 1/2F, SC, LP Shouldn’t it be 1/2 FR and not fat for the recipe macros?
Hi Becky! 😀
I understand where you’re coming from, but the way it is written is correct. You will need 1/2F to add up to the 5g of fat in the recipe; SC = about 25g carbs; LP = about 25g protein (give or take 5g).
The totals for this recipe are:
protein: 20g
carbs: 30g
fat: 5gIf you replaced the 1/2F with 1/2FR it would put you too far over on your carbs and under on your fats. I hope this helps 🙂
So this may be an odd question. In the meal plan on high days it says for breakfast 1/2 a medium banana. Is there a weight we can use to make sure we’re not getting to much or to little?
A medium banana is about 120g so 1/2 would be around 60g give or take.
HI Naomi,
Are all the changes you find being made in the ebook so we should reprint it after the challenge to have the most up to date version?
Cathleen
Believe Nicole is making these changes in the ebook and there will be an email sent out when all the updates/changes are made.
I’m a little confused when you say tomato sauce is not a part of the challenge. The cabbage roll recipe calls for tomato soup and crushed tomatoes, which similar and not in the exchange list. I thought part of the reason for the forum was to ask these types of questions. This is my first challenge so maybe I misunderstood something.
This is what I would say:
Hi Sarah,
We include marinara under optional condiments in small amounts. If you want to use crushed tomatoes/tomato sauce with only tomato as the ingredient in one of your meals, tomato is listed under the vegetable category on the food exchange list. You can swap any vegetable on the meal plan for tomato and crush, cut them, eat them whole, puree into a sauce or however you wish.
Tomato sauce can potentially contain other ingredients, fat, and excess sodium depending on what ingredients are in the sauce so this is the reason it is not listed as a separate food choice on the exchange list. It doesn’t fit into one specific category.
If you want tomato sauce on your meal plan that has multiple ingredients in it, then you would need to use the macros provided and rework the entire meal plan or work with one of us one on one with our personalized training programs to help you learn how to implement it as we do not offer that personalized type of service with the Challenge.
I suggest using the Challenge meal plan provided and incorporating the food swaps with only items on the food exchange list, in this case it would be tomato as long as the tomato sauce only has tomato as the ingredient.
I hope that help 🙂
I’m almost 5’5 and weight of 116, I started meal plan 1, should I be on meal 2 due to my height?
You are suppose to be following Meal Plan 2
Hi, I am curious, what time do y’all have your 1st meal and how do you space them? I’ve never been one that wants to eat 1st thing upon waking, also do any of you do intermittent fasting while doing the challenge? I guess I can’t figure out an eating schedule for this meal plan and it’s definitely my eating that I need to get right. Right now I tend to not eat until 11:00, but i’m thinking maybe I should make it earlier. TIA
This is such an individual thing, there is no real “right” or “wrong.” You just need to find out what works best for you. If you aren’t hungry till 11am, then have your fist meal at 11 am and try to space your meals out about 3-4 hors apart. Best of luck 🙂
I would love to use tomato sauce to create some recipes that fit within the plan. What is the exchange for tomato sauce?
Tomato sauce is not part of this challenge food exchange list/meal plan. I recommend following the meal plan with foods listed in the meals and on the exchange list for the duration of this challenge and look forward to enjoying tomato sauce after this challenge is over.
If you do want to venture outside of the foods in this particular challenge, you can try to calculate any exchanges by using a food journaling app such as My Fitness Pal to calculate correct portion sizes 🙂
Good luck with the rest of the challenge 😀
Is there a dumbbell in between Nicole’s feet?
No there is not.
I do not like any of the no calorie sweeteners. What else can I add to my overnight oats or/and apple spice muffins to make them taste great instead of sweeteners.. ??
All of the acceptable foods, including sweeteners, for this challenge are listed in the meal plan, grocery list and food exchange list.
I have a really hard time with the stretch of my arms hanging from a bar – cannot do these at all – any suggestions to be able to build that strength or stretch up so that I can actually hang? (It pulls too much on my shoulder/chest musle)
If it pulls too much on your shoulder/chest muscles, you can do a Roman Chair instead, with both arms resting on an arm rest type platform 🙂
I just wanted to confirm on Meal 1, Option 1, the SC is listed as 30g Oat bran, the exchange list shows 1 SC is 40g Oat Bran… should it be 40g?
Thank you,
ClaireHere is the correction 🙂 In meal plan 1, Option 1 it should read: (3/4 SC) 30g oat bran.
40g of oat bran in the food exchange list is correct. We need to add the ‘3/4’ in the meal plan. We will get this changed.Is it correct that we are to do dumbbell swing in both the first and last super set on page 44??
That is correct, yes. It’s not uncommon to have the same exercise 2-3x’s in a workout. The DB swing should be more challenging/intense in the last superset.
Today was high day and I’m not keen on oatmeal so much. I’ll eat it, but prefer to keep it to 1 meal in the muffins. So for meal 1 option 1 I swapped for 2.7oz chicken breast, 4 oz sweet potatoes, 56g cheddar cheese and 250g of strawberries. Did I calculate that correctly from the swap list?
I don’t know which meal plan you are following, but as long as you follow the exchange list guidelines for even swaps as Nicole explains in the Nutrition Section videos, you are good 🙂
Is it a drop per leg for the split lunge jumps? Or is it 12 for the first set, 15 for the second, and 20 for the third?
It is as follows:
Set 1: 12 reps
Set 2: 15 reps
Set 3: 20 repsBest of luck with the challenge 🙂
I just wanted to confirm on Meal 1, Option 1, the SC is listed as 30g Oat bran, the exchange list shows 1 SC is 40g Oat Bran… should it be 40g?
Thank you,
ClaireI will double check and get confirmation for you 🙂
I’m a little late to the Facebook party but I cannot find the link to the Group! Appreciate the help!
Sure thing, here you go: https://www.facebook.com/groups/NWFitCommunity
Are there videos for some of the cardio exercise…I think I know what the moves are, but would love to know for 100%. For example, the “Move That Body (Weight)” interval cardio workout one of the exercises is shoulder taps. Assuming that’s a plank with shoulder taps. Glute raises- assuming that’s floor glute bridges? Squat kick- assuming that’s a squat with a front kick?
There are not videos links for the cardio exercises, but you are 100% correct on all the exercises you listed – great job! 😀