Naomi
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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! 😀
So I’ve been having so much pain In my left wrist that I think I’ve been compensating and now my right wrist is hurting. To the point I’m loosing strength in my hands from the pain.
That sounds more serious than what I am authorized or qualified to advise, you likely should have that checked out by a medical professional.
If I choose meal1 option 1 then do I have to choose all option 1’s for the day?
No, you do not have to stick with all Option 1 meals. Nicole explains the meal plans and change list in her Nutrition Section videos.
Meal plan 3 meal 2. Just looking to exchange FP and even 1FP wouldn’t be 2 slices of bacon right?
5 pc of bacon would equal 25g protein, but probably run you over on calories and fat. To play it safe, if you are going to make exchanges, I would recommend food journaling in MFP.
I’ll send an email out to Nicole about this exchange, but in the meantime maybe chose something else. Or choose 2 pieces of bacon, but then try to make up the 15g of protein you are missing by adding an extra 18-20g of protein powder to your protein shake (roughly 15g protein)?
Says FP should be 25g protein and bacon is like 5G. Help
I see what you mean. What meal plan/meal are you following and what meal are you trying to do an exchange for?
Hello. With regards to meals – is it important to have 5 meals in a day or is it more important to get the correct daily macros? Could I get my required macros in 4 meals? Thanks. 🙂
The most important thing is to get all your calories/macros in. You can eat that in 4 meals instead of 5 if that works best for you 🙂
I had a great weekend with my family however my nutrition was not the best today. So I was wondering if I should start a low calorie day tomorrow? Or just follow the program starting tomorrow?
Nope, do not start low calorie – just get right back on the program 😉
Good morning
How do we count the reps on this one? It says 20 in total. Each arm 1 count. Thus 2 per movement. Or 1 rep per movement.Following…total 20 per arm or each arm 40 (20 front, 20 side).
In the column for reps, it states “20 total” which means 10 each side/20 total.
Help! I need more vegetables! I am on meal plan 1. I am accustomed to a serving of vegetables most everytime I eat. My 69 year old digestive system does better with more. Do you have a suggestion how to manipulate the macros, or other numbers? I don’t have a problem with the calorie count.
You ca use the exchange list to replace the correct serving size of carb in the meal with a vegetable.
I have a question. I know each meal is to be the same as others. Meal plan 2 meal 1 is LP, SC, F but meal 2 is LP, 1/2 SC, F. How are these the same calories and macros? Tia
Hey there- I will get a message to the team for confirmation.
Just FYI, The dumbbell kickback video link on page 41 takes you to the incline dumbbell curl demo. (Just wanted to see if there were any variations compared to what I’m use to)
Thank you, yep. I sent an email out to the technical team for correction. Here is the correct link: https://nicolewilkins.com/exercise-demo-dumbbell-kickback/
I do not have an incline bench… Creative way or alternative way to do these at home?
You can do these standing, slightly bent forward into the angle you would be at on an incline bench.
That’s exactly where it is hurting me where my son connects to my hand. Am I gripping to tightly?
No, you actually aren’t gripping with your palms tight enough so most of the weight is bearing down on the thumb/palm portion of your hand causing that area of our hand to take a large percentage of the weight and straightening it.
Try curling the center of your palms around the weight and gripping with the middle of your hand take some of the load off that area of your hand.
I noticed today my hand is cramping while squatting with the barbell. Should I get straps?
If that will help you, you can always give straps a try. How are you holding the barbell? Are you squeezing/gripping it firmly or is the barbell “resting” in your palms and hurting the palm area where your thumb and hand connect?
So I know to trust the process and am following it I just have a question on the post workout calories. For the women’s meal 3 low day it says 236 calories. If the muffins are 92 calories each and the protein powder is 100, how is it only 236? Same with high day. It says 304 but you eat 3 muffins and a scoop of protein powder.
I will send a message out to Nicole to see how she calculated these. Since it is Easter weekend, I may not be able to get an answer to you until Monday. Definitely just trust the prices though 😉 Nicole has been hosting these challenges with great success for participants for nearly 6 years.
Happy Easter! 🙂