Naomi
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Hello. Do you eat the cereal dry? I dont mind doing that but am unsure about that. Thank you
I am not sure what you are asking, are you swapping foods using the exchange list?
The demo links aren’t working for me. How can I access them? Thanks in advance!
Hey there- I am no sure what issues you might be having regarding technical difficulties accessing the links, but if you email [email protected] they can better assist you with technical issues there.
Hi, can someone please tell me if is a error on the meal 1 option 1 (high day)
On the plan (high day)
MEAL1 option 1
(2f)4 egg yolks
(2/3 LP) 4 egg whites
(sc) 30g oat bran ??? On the food exchange list for the oat bran is 40g for one serving
(f) 1oz box raisinsIs that a typo error on the amount or a typo error on the (SC), I mean maybe is 3/4 SC?
Thanks in advance
Hey there- I will send this to the team for confirmation, hold tight 🙂
I am prepping today and the muffins for my weight group 130-159 read 2 muffins high and low fat? But the exchanges are not the same. Is low day supposed to be one muffin?
Sorry for the misprint. Meal plan 2, Meal 5/Post Workout should have 3 servings of the muffins. 2 servings on the low day.
I watched the meal prep videos (very impressive) and I wonder if/how Nicole heats up the food before she eats it? I will have access to a microwave but I don’t like the taste of chicken from the microwave.
Thanks,
JulieA microwave, generally, but may times during Olympia prep she has eaten food cold.
Was told about a year ago ACL was gone again and tears in meniscus. Has not slowed me down other than I refrain from jumping and running. Suggestions to get it in proper Cardio? I also have access to a treadmill & rowing machine. Thanks in advance!
Anything that does not affect/impact your ACL: rowing is fine, treadmill walking at incline, swimming if you have access to a pool, battle ropes, medicine ball slams, punching bag, low-impact plyometrics, etc.
You do not have to do the cardio workouts provide in the challenge, they are just workout ideas. But you can do any cardio that you are able to do as long as you stay within the cardio guidelines of the challenge (cardio type, time, duration, intensity, frequency).
Best of luck!
Following!
I already responded, please see above for answer.
Hi Week 2 day 1 workout first superset is alt dumbbell curls and bodyweight kneeling triceps extension but the video goes to close grip bench press. What excercise is it supposed to be? Home dumbbell only section.
It should be the body weight kneeling triceps extensions. I will email the team to have the correct video demo linked to the exercise, thanks for letting us know 🙂
The Dumbbell Bulgarian Split Squat, should the warmup and working sets both be 15-20 reps?
Correct, the difference will be the weight you use. For example, use body weight or 5lb db for warm-p, the heavier weights for the 3 working sets.
I always heard that our maximum heart rate was 220-age. I’m 49 so my maximum HR should be 171 bpm. You suggest to keep the HR between 170-190 in the HIIT sessions. Isn’t that too high?
The range is a general range depending on where a challenge participant is in their fitness level. We have participants of all ages and varying health/fitness. The HIIT should be as intense as you can go, so just use your best judgment based on where you are in your fitness.
Will the links for the workouts on the challenge still work after the challenge ends?
I believe you will have access to the video demo links for one week after the end of the challenge.
Are there videos for the HITT and INTERVAL exercises?
There are not any exercise video demos for the cardio workouts, no.
How often should we be spacing out our meals?
About every 3-4 hours depending one what works best for you and your schedule.
Thanks! I assume the sugar is considered a carb? Or would it be more in the fruit macro category? Appreciate it!
That is pretty high in sugar, I would try to stick to the foods in the meal plan and on the exchange list for best results. If it’s not in the exchange list or on the meal plan, save it for after the challenge.
Sugar would be considered a carb, not fruit.
Hi, my name is Candy and I am so very excited to be part of this challenge! I am 55years young and want to be in the best shape of my life. Oh, and I am going to Hawaii in May so it helps to be swimsuit ready.
CandyHello Candy! We are happy to have you as part of this challenge and hope you reach your goals 🙂
Good evening! I know the almond milk needs to be unsweetened, however can it be unsweetened vanilla almond milk? Thank you!!
Yes, unsweetened vanilla almond milk is fine to use.
Ok, thx for letting me know what the band is called- I had no idea. So my question was, I need to have one of these then, correct?? Or can I do the squats without….. If it makes a difference and the recommendation is to do them with the band, then I need to know so I can order one. Thanks.
You need a hip circle or tight exercise band in order to do “Hip Circle Squats.” If you don’t use a hip circle or tight exercise band, they are just “squats.” The band will increase the intensity of the exercise.
I am 5’8 @ 163 pds. The plan says to follow #3, but adding all the calories up for a week is 12, 936. My concern is that I’m going to loose muscle. I was on an eating plan of 1850 per day = 12, 950 weekly and lost a lot of muscle. So i ended up doing a dirty bulk And gained the muscle back. So now i’m trying to lose the fat and not any more muscle. My maintenance calories is 2549. So if I’m in a constant deficit (40 days) how can I grow or keep my muscle mass?
Hey Sheena- sorry for the delay in response. Everyone participating in the challenge is starting from a different place in their fitness journey, so if you feel that you need to go with the next meal plan up based on where you’re currently at and what you goals are, you can bump up to the Mens Meal Plan.
You could always follow the Women’s Meal Plan 3 for a week or two and see how your body responds, then adjust accordingly. Best of luck! 🙂
Nicole, the new format is brilliant! The new look and links makes it a breeze to navigate the entire challenge. Thank you to you and your team for all of your hard work and effort. 👍🏆💖
So glad you are loving it!!
On the exchange list for fatty proteins I noticed 2 slices of bacon. I think that’s only about 10g of protein. Do we need to add something else to get more protein?
I would follow the meal plan/exchange list guide as Nicole has it listed. She calculated everything based on total daily calories and macros.
In the video, Nicole has a band around her knees with these squats. Is this part of the required exercise? Should I get some of these?
Thank you!
Correct, she is using a hip circle — hence “hip circle squats” 🙂
For the leg swing on Day 1, it says 15 each leg. The video shows a side leg swing and then a forward swing. Is it 15 to the side and 15 front and back as one set?
It should be 15 legs swings each direction, so 30 total front/back, then 30 total side-to-side for each leg.
On the At-Home dumbbell only on the body weight squat line, what it says 3 sets, but what does 4×15 mean?
Sorry, it is a type-O. It should be 15 reps
I am not sure which plan either I’m 5’2 176pds
Follow the meal plan according to height, as mentioned above 🙂
Got it!
When will Facebook group approve “join requests” be active?
Not a big social media user, could just have missed it or not know how.I just approved you 😉