[Naomi]

Nicole G wrote:

I noticed on Women’s Meal Plan 2 Meal 3 option 1 cheddar cheese is (1/2 F) but on exchange it’s a dairy. Is cheddar cheese a fat or dairy?

Sorry for the confusion, it could be considered both a fat and a dairy, as it falls under both categories.

[Naomi]

wcarnes3 wrote:

What is PB2? Is it 2 scoops of peanut butter?

PB2 is not two scoops of peanut butter, no, it is a brand of dried/deydrated peanut butter. If you Google “PB2” you can find out more info about what the product is. I believe you can order it from Amazon.com

PB2 Powdered Peanut Butter

[Naomi]

rebekah wrote:

Can I switch between the vegan meal plan and regular (vegetarian) meal plan options (such as pick a day as vegan and a day as vegetarian meal plan?
I do not understand the macro diet concept so unsure how to substitute properly.
Thanks… newbie to this process but excited to learn more

As log as your calories and macros are on target for your goals at the end of the day, it’s is no problem to switch between vegan/non vegan meal plans.

[Naomi]

Here is what Nicole recommends for the cardio HR goals – but as always, listen to your body. Everyone is starting at a different place, and some people may be in great cardiorespiratory shape while others have been out of the cardio game for a very long time, so above all, go based off of perceived rate of exertion:

(if it is intervals – HITT or otherwise – you want to keep your HR up, but it will fluctuate up and down during high intervals/low intervals, which is totally normal)
• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpm
• Steady State Cardio 140-165 beats per minute (bpm)

[Naomi]

Tera wrote:

If I split up cardio and weight training (one early in the morning, one mid day day), which should ideally be performed first?

Cardio in the morning, then lifting later and post-workout meal after lifting only 🙂

[Naomi]

Donna Haug wrote:

Which shoes do you all recommend for leg days. I also feel a little wobbly in my regular gym shoes when doing legs.

Anything with a flatter fitting would be good: Vans, Chuck Taylors, etc., nothing with too much cushion 😉

[Naomi]

Rebecca Morkert wrote:

I had rotator cuff surgery 3 weeks ago. I cant use that arm for at least a month or longer. On the upper body days should I just do the HIIT workouts and abs or do you have a suggestion as to how I can modify the workout plan? Kind of an odd time to join a challenge but I know its more about the diet than the working out.

Hey there- I would adhere to what your doctor cleared you to do, and not try to do anything beyond that, not even modifications of an exercise that might impact your rotator cuff recovery in any way. I would also discuss the program with your doctor at your follow up appointment and see what recommendations your doctor gives you and what you might be cleared for. Best of luck, please keep us posted! 🙂

[Naomi]

brianne roberts wrote:

I don’t quite understand how to SUB things in the meal plan. Can someone help me understand this better please

Nicole explains all of this in great detail in the Nutrition Tab of this program.

Please read through all the information in the section and watch all the videos. Nicole goes through in detail how to sub in the Nutrition 101 video.

Good luck, I hope this helps 🙂

[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 🙂

[Author]

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