[Naomi]

brianne roberts wrote:

What is HIIT? I know it has to do with cardio, but is it in addition to the workouts that are listed in the daily Schedule?? And how do we know was cardio to do.? Can I cycle ? I can’t use an elliptical because I had back surgery 8 months and am not cleared for an elliptical yet

HIIT is High Intensity Interval Training

Please read through all of the information, the cardio is explained in the Cardio Tab and all the cardio options are explained in the ebook which is on page 39. You will be doing weight/strength training workouts and cardio workouts during the week.

I hope this helps 🙂

[Naomi]

mandyj wrote:

Are there cardio video demos of each movement? I know some are self explanatory but I just can’t find the video links for them (I see the other videos for the plan, just not the ones for hiit and such) just want to make sure I’m not missing something

Thanks so much!

Can you please email [email protected] with the exercises you can’t find the video links for and they can trouble shoot any missing links? Thank you 🙂

[Naomi]

Alexus wrote:

On the site it lists HIIP heartrate in one place 170-190 bpm and in an area just below that HIIT 120-190 bpm. I usually do the stepper for 30 min and stay 140-155 pbm but that appears to be the range of interval. Is 170-190 bpm the goal I look to hit for 30 min straight or should I alternate the intensity so I do for example one minute between 170-190 then drop down for a minute to between 140-150 then back up for a minute to 170-190? Or best to work maintain 170-190 for the whole 30 minutes please?

Heidi Cohen wrote:

Following with follow-up question:
What is the goal intensity for the three cards types? I.e. HIIT maintain heart rate at 90% max entire time, interval cardio “x” minutes between 80-90% max heart rate, etc.

Hi ladies, let me confirm and get back with you asap 🙂

[Naomi]

Jodi Yoffe wrote:

Does Nicole have a brand of wraps that she recommends?

Nicole uses VersaGrips.

Jodi Yoffe wrote:

If we have other rice cakes besided Lundberg can we eat exchange them? I have Lieber’s thin rice cakes. They are 20 calories each, 4 grams of Carbs.

I already answered this in another place where you asked, but I recommend food journaling in My Fitness Pal to make sure the brand you are using is equivalent to what Nicole recommends. I believe those rice cakes should be fine.

[Naomi]

tammy wrote:

How do I make the cream of rice? I never heard of it before and don’t see it in the recipes. Thanks for your help

Hey there- you don’t ‘make’ it, you buy it from the store. It’s typically in the oatmeal section next to the Cream of Wheat. You just add the appropriate amount of water in the directions (similar to oatmeal), heat and serve.

If you can’t find Cream of Rice in the store, you can substitute using the exchange list.

[Naomi]

Traci Van Valkenburg wrote:

Every graphic I click on takes me to the welcome video page – and when I try to download the ebook it takes me right back to the main page – what am I missing?

Can you please email your issue to: [email protected] so that they can try to figure out what the problem might be?

[Naomi]

Jodi Yoffe wrote:

can we eat chicken thighs?

I recommend sticking only to foods that are on your meal plan or in the food exchange list for the challenge. You can eat chicken thighs in 60 days after the challenge is over 🙂

[Naomi]

franchesca.m.davis wrote:

Can I use Pumfu (tofu made from pumpkin seeds) for my protein?

If you are going to sub foods that aren’t one the meal plan or exchange list, I recommend food journaling in a food journaling app such as My Fitness Pal to make sure you are staying on target with your calorie and macro goals.

[Naomi]

Charity Lorenzen wrote:

Thanks, at what point does it become a lean protein, i mean what macro break down would it need ?

A lean protein would be about 3g or less of fat per 25g of protein. I would recommend food journaling I My Fitness Pal to make sure you are on target with your calories/macros if you are going to sub foods that aren’t on the exchange list.

[Naomi]

Jodi Yoffe wrote:

When we are eating a whole whear tortilla or sprouted grain bread- do we try and match the amount of carbs to the servings? THe Tumearo wraps I have are 60 calories, 2 grams of fat, 14 grams of carbs and 4 grans of protien.
We also have Ezkiel bread at home.

Yep, just try to come as close as you can to the macro meals. If you are using different brands or substituting, you might want to food journal in an app such as My Fitness Pal to make sure you are on target with your daily caloric and macro goals 🙂

[Naomi]

Yep, I would recommend eating 1/2 meal prior to working out, then your post workout after you workout, then save the other half of that meal to eat another time that day. People often do that during challenges 🙂

[Naomi]

mackimberly007 wrote:

I was unable to find any guidance on the recommendation of daily water consumption.

Also on the post workout meal are you supposed to blend the banana, PB2 powder and almond milk together? Oh and how much almond milk?

Oh one more question. Do you have to stick to the same meal option all day due to the food type being different. For example stick with option 1 all day etc. I’m trying to figure out food exchanges and which option would be best.

Thanks
Kim

Hey Kim-

You should aim for about a gallon of water per day.

You can eat the food however you want to, people get pretty creative with recipes and food combinations. Almond milk should be 240ml (1c)

The calories and macros for Option 1 and Option 2 are the same, so you can swap between the two. The foods are different, but the meal calories and macros are the same.

I hope this helps, good luck with the challenge 🙂

[Naomi]

Roxanne Schupp wrote:

I am 5’2 about 135 right now and I do have a good amount of muscle on my body. Not sure which meal plan I should follow. Also while im here asking my fiancé is also doing the challenge and he is 5’8 and currently 210 which one should he follow. thanks so much

Please read through all of the information and watch all of the videos. This information is located in the nutrition section of the program and tells you how to choose what meal plan is right for you. Please choose the meal plan based on your height.

[Naomi]

Charity Lorenzen wrote:

We hunt as a family and have a freezer full of wild game. Could this replace a Lean Protein or is it considered a fatty protein. We do not add anything to it when processing it. Thank you for your help!

I am not sure, it really depends on what the calories and macros are for the specific animal you are going to eat. I would highly recommend using My Fitness Pal to look up the calories, macros and portion size for the game you want to sub. It might be a fatty protein or might be a lean protein, just depends on the animal and what the cut is of that animal.

[Naomi]

Post-workout should be eaten after weight training, not after cardio.

You should eat something before your weight training workout. You can do cardio fasted if you’d like to, but it is best to fuel your body and have nutrients and calories in your system so you have strength and energy for your weight training workouts.

[Naomi]

rjeckols wrote:

So we are supposed to eat five meals per day? And does anyone have any time suggestions

Correct, 5 meals per day. Nicole recommends you eat about every 3-4 hours, but everyone has such different schedules, bedtime, wake up time, work time, workout time, etc. that we leave the eating times up to you based on how your meals fit best into your daily schedule, does that make sense?

An example would be:
6 am
9 am
12-noon
3 pm
6 pm

But you truly can schedule your meal times however they work best with your personal daily schedule and workouts.

[Naomi]

traci ziter wrote:

I just want to be sure on use of the sub list..
If my plan says brown rice but I dont want that, I can choose any SC from the sub list and still be considered “on plan”?
Thank you

As long as you stick to the correct serving size for your meal plan for an “even exchange” in the starchy carbs (SC) list, that is correct, yes 🙂

[Naomi]

traci ziter wrote:

I’m unsure which workouts to do…
I have dumbells, barbells, kettlebells, bench, med ball, bands…is this enough to do the at home full equipment or does that require bigger equipment like squat rack, cables, etc?
Thank you!

Hey there- with that equipment you listed, you would definitely be able to do all of the dumbbell at-home only workouts.

[Naomi]

Francy wrote:

Same 🙁 I think they might have been replaced by the nutrition part in the PDF (see page 44), but I am confused because each meal plan gives only 2 options for each meal, for each 4 weeks block? I thought there would be a bit more variety day by day… and the recipes section includes only 6 recipes… I might be missing something too!

There is an entire food exchange list you can swap foods for. Two options for each meal is correct, and 6 different healthy recipes, plus you get pretty much unlimited food combinations with all the different options for foods you can exchange in the foods list. People get really creative and come up with all kinds of amazing meals, recipes and food combinations using the food exchange list.

[Naomi]

Shelley wrote:

I am the worst for losing the scoops for my protein powder. When a recipe calls for a scoop, what’s the measurement? Thanks!

The serving size of a scoop completely depends on what protein you are using. Almost every protein powder has different grams for their scoop serving size. If you look on the nutrition label of your protein yo are using, it will tell you what one serving size (scoop) is measured in grams.

[Naomi]

lisarwagner wrote:

I cannot find Cream of Rice in my area, can I swap Cream of Wheat? Or is there a better alternative?

There is a complete food exchange list for any foods you want to substitute. All of this info (food substitutes) is covered in the videos and nutritional content tab. The food exchange list is after the meal plans in the ebook. Make sure you read through everything and watch everything so you don’t miss any impotent info.

[Naomi]

aibinca wrote:

Im a little condused. For example day 1 it says to do 3 sets of standing arnold press of 12-15 8-10. Is that 3 sets of 12 and then 3 sets of 8 for a total of six sets?

Please look at the top of the column heading. For wks 1 & 3 you will do between 12-15 reps and for wks 2 & 4 you will do 8-10 reps.

So to clarify, only 3 sets total x 12-15 reps for week 1 and week 3; then only 3 sets total x 8-10 reps (so it you will use a heavier weight) for week 2 and week 4.

I hope this makes sense.

[Naomi]

Cindy Jönsson wrote:

Would you like to check the cal/macros in it, no stress about it but I think there is something wrong 😊

We will look into this and make any corrections before Phase 2 starts, thanks for the head’s up

[Naomi]

Korae Simmons wrote:

Hi!
I’m 3 months postpartum and still breastfeeding, I’m 5’2 and 188lbs what meal plan would you suggest I follow?

Hey there- nursing mamas have much different nutritional needs, and I would recommend going up meal plan. In all honesty, you should discuss this with your OB to make sure you aren’t undereating, considering the extra exercise you will be doing plus the extra calories and nutrients your body needs to produce milk for your little one. You should be ok with Mel Plan 2, but if you start having any concerns (milk production decreases, feeling extra fatigue, not recovering well), please discuss the program you are doing with your doctor.

Best of luck with the challenge!

[Naomi]

Sophie Halsall wrote:

I cant see the meal plans at all??? I’ve clicked on the nutrition tab but there are no meal plans there??

The entire program, meal plans and all, are all there in the ebook. You may need to log out, wait a few minutes, then log back in. If you are still having problems, please email: [email protected] and someone can help you 🙂

[Author]

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