[Naomi]

Maria Parrag wrote:

It’s the Exercise Ball Glute Raise and lying Hamstring Curl

If you look at that workout for the dumbbell/body weight only workout, you will see all the exercises for day 3 that don’t require an exercise ball (on page 38)

[Naomi]

Amber Goodpasture wrote:

I had a spinal fusion of my L5 S1 in September of 2019 and therefore there are going to be certain exercises that are going to be difficult for me or that I won’t be able to do. One of those is the crab reach which is in today’s workout. My lower back does give me issues with things like deadlifts even with proper form but I’m hoping as I continue to strengthen that area along with my glutes and core that issue will stop. Can you advise on an alternative for the Crab reach please? I can’t arch my back/bend back like that pose requires.

Hey Amber- are you able to do crunches? If so, you can do crunches instead.

[Naomi]

Nannette Betlach wrote:

How late can we have meal number five? I just got done with my work out a little late after my shift and I’m having it now at 8:30 PM

You can eat as late as you want to and however it fits in your schedule. There is no cut-off time to eat your last meal, it can be 10-11pm even for late night shift workers.

[Naomi]

martialartgirl wrote:

We have a post workout meal in the plan which is great. I’m wondering if there is an ideal pre-workout meal? I’m used to grabbing a banana or coconut rice pudding and that’s usually good enough but I want to make sure what I eat is sufficient for this plan. I like to workout on a less-full stomach, almost empty.

Whichever meal in the meal plan you want to eat pre-workout is fine, there is no one-size-fits-all best pre-workout meal. Just make sure you stick to the meal plan/exchange list 🙂

[Naomi]

Tara Kennedy wrote:

I’ve only eaten 2.5 of my 5 meals. I had planned to be home early enough to eat my 4th meal about 30-45 minutes before having to work out. That didn’t happen, life happened instead. Due to time I’m working out now.. about 1/4 of the way into my weights workout. It’s going to take me forever to do this due to being so out of shape. I understand I’m supposed to eat all of the food, but it’s truly not possible for today. So do I eat my chicken, rice and green beans meal or do I have my post workout meal before I go to bed?

Just do the best you can to get as many of your meals in as you can, even if it’s late. There is no cut off time for your last meal. There will be an adjustment and soon you may find you are hungry 😉

[Naomi]

Santina Newlen wrote:

Hi!
I’ve used a couple of supplements for weight management and metabolism (CLA and L-Carnitine) in the recent past. I was wondering what your thoughts are on using them during this Challenge. I wasn’t sure they would be considered a pre-work supplement or not.
If you have any advice or suggestions, please share!
Otherwise, I was going to just use what Nicole has listed. Thanks! I would appreciate any advice!
Thank you,
Santina

I would just use what Nicole has listed for this challenge 🙂

[Naomi]

allisonbarnett84 wrote:

I know that you can’t switch out meal 5 with any of the others, but can I switch the 1/2 plain bagel for the muffins? Or does that mess up the macros?

They are different macros, so not an even swap because of the ingredients in the muffins.

[Naomi]

Eloisa wrote:

I see a lot of egg and egg whites for plan 3 in meal 1. I know I can use option 2 but how is the egg prepared, boiled for the most part? Also, will this affect my cholesterol?

You can prepare the eggs however you like, and it will not adversely affect your cholesterol, no.

[Naomi]

eeyore.2010 wrote:

Hi! regarding the can of white tuna. Is there a particular size we should eat? I bought a 5 oz can, which according to the label, has 22 g of protein. This is for my hubby who’s on Men’s meal plan #1. Thanks!

That is correct 🙂

[Naomi]

Stacey Nelson wrote:

It shows it as different exchanges in different places. What are they considered?

I am not clear what your question is. Nicole explains all the exchanges in the Nutrition Section of the challenge.

[Naomi]

Nicole Vickroy wrote:

Hey,

I am 5’6″ and 140 is meal plan 2 the correct one for me right? It is the one that I have followed today….but just wanted to make sure!?

Thanks!

Correct

[Naomi]

Larae Gerhardt wrote:

So when it says 1 1/2 serving of muffins, low day, & 2 servings muffins high day, is that 1 1/2 & 2 muffins?

Correct

[Naomi]

Rebecca Kreider wrote:

Is it ok to use my Peloton for my daily cardio ?

Yep 🙂

[Naomi]

nonalacroix wrote:

Is it ok to split the half hour into 15 min before and 15 after ?

It’s better not to for this challenge, what would be your reason for doing that?

[Naomi]

cowen06 wrote:

So when doing a workout like today, where there seems to be alot of hinging at the waist – no matter how much I concentrate on squeezing my glues and core – my lower back is killing me towards the end – any suggestions?

Try to round your lower back as much as possible instead of arching your lower back. This will relieve pressure and strain in that area.

[Naomi]

cairn02 wrote:

It would be nice to have an interval workout for the elliptical machine. Not everyone can run as they have back issues and this is my alternative machine. Can you recommend a good interval workout thanks.

You can do any of the interval workouts with an elliptical instead of the equipment listed. For example, instead of the “Incline To Try” with the treadmill, use the guidelines for the workout and increase the resistance of the elliptical instead of incline on a treadmill. Best of luck with the challenge 🙂

[Naomi]

Kim Hughes wrote:

My gym doesn’t have a lying hamstring curl machine but they do have a seated one. Is that the next best option? Thank you!

That is totally fine, yep 🙂

[Naomi]

Maria Parrag wrote:

Hello,

I suffer from sciatica, I avoid any movement such as the glute circle.
Any suggestions for a substitute, please?

Thank you

You can do standing leg circles if that is easier on your sciatica.

[Naomi]

krystinkinman wrote:

I’ve never made overnight oats and mine were still pretty liquidity this morning. Is that normal? I’m about 99% I had my measurements correct.
Thanks!

You can try reducing the liquid just a bit, or let them soak for a few hours longer so they aren’t too liquidy.

[Naomi]

Corie Smith wrote:

First meal calls for 3 egg whites and 3 egg yolks…isn’t that the same thing as 3 eggs? Just want to make sure I am not missing anything.

Yes, you are correct.

[Naomi]

Maria Parrag wrote:

Hi,

Just notice on day 3 workout a couple exercises need the use of exercise ball. What’s the alternative because I don’t have one thanks.

Can you list which exercise you need alternatives for and I can give you specific alternatives for each exercise?

[Naomi]

Holly Powell wrote:

Good morning – When is everyone taking the Power Multi ? With breakfast? with lunch? right before workout with snack ?
And I know everyone is different ……… but does it make you shaky?

You can take it any time you prefer.

[Naomi]

Karen wrote:

They did update the discrepancy with the Bisone being listed differently as LP & FP. However, it hasn’t been answered about the big difference between option 1 & option 2. The calories, carbs and fats for each meal option seem totally different.

I just sent a message earlier this morning about this asking for confirmation. It is 3 hours earlier on the West Coast, so as of now it is only 7am there and I am sure Nicole hasn’t logged into her emails just yet. Hold tight, we will have an answer later today for you.

[Naomi]

molsen wrote:

I have a question on meal plan 2 high day meal 4 . It doesn’t seem the meals are similar in calories, carbs or fat. Are these correct ?

Let me confirm this and I will get back with you shortly with an answer.

[Naomi]

Nannette Betlach wrote:

This is not really a question, I just wanted to thank Nicole Wilkins and her team for the amazing leg workout I have ever done in my entire life. My legs are shaking LOL

Awesome, girl, way to get things started! Keep it up!!

[Author]

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