Naomi
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Hello!
The discount code for shops is not working for me? Anyone else experiencing this? trying to order some creatine! Thanks?
The discount is not available for creatine at this time.
Is there a suggested alternative to deadlifts for those of us w low back issues?
Hey there- your can do any other hamstring exercises that works for you and doesn’t affect your lower back, or you can try to minimize the range of motion so your lower back doesn’t “kick in” as much 🙂
I am 5’9
Definitely not used to eating 1900 calories. I took am worried about the h8gh calories. Can you explain it like I am 5? Nit trying to insult any 5 year old either lol!!Think of your body is a race car. You want it to go fast (your metabolism) and get stronger (build quality lean muscle). If you only put a little bit of gas in the tank, the car will run, but it won’t have enough power to win the race (reach your goals). It might even slow down (metabolism plateau) because it’s afraid of running out of gas.
Eating 1,900 calories is like putting the perfect amount of gas in the tank. It’s enough to go fast and also use up the old, heavy fuel that’s slowing you down. It’s not too much, and it’s not too little. It’s just right to help you tackle your workouts with strength and energy, rebuild torn down muscle tissue, and revv your metabolic engine to burn fat.
Eating too little will likely end up costing you metabolic slow down: your body isn’t getting enough of what it needs in relation to what you’re asking of it (the workouts), so instead of building muscle, you might actually end up in a plateau or going backwards with your progress because your metabolism is trying to preserve energy (body fat retention) since it’s not getting enough through food. You will also likely feel slow, sluggish, and have low energy and strength by not eating enough.
I hope this helps! 🙂
I am on point with nutrition and workouts. I have had to cut a couple workouts short, but i showed up for myself instead of doing my all our nothing mentality i usually do. I am super bloated today and wondering if it is the different brand collagen i had to get while i wait for Nicole’s to come into stock or could I really have that much inflammation already from workouts? What do you suggest? I am drinking all my water too.
It is probably several factors, but if today is the first day you’ve felt bloated, I would just keep doing what you’re doing (drinking plenty of water) and if it last 2-3 days, then look further into it. Most likely the main cause is inflammation from the workouts, which happens within 12-24 hours of hard, intense exercise.
I used to be able to do 25 plus. I have the modified version. I have so.much pain and zero strength even doing modified. Just keep pushing through? Feel defeated a bit only because my husband and I used to challenge each other poolside with push ups. And now 2 years later I feel weak as weak can be.
You can do elevated pushups which will put less strain on your shoulders until you build your strength back up. Put your hands on a bench or chair and feet on floor, and only go about half way down for now. As you get stronger, you can go lower but for now just do what you can without “bad pain” (you should only feel pain from the muscle working) and start building your strength up in a safe, effective way 🙂
Do we still eat our post workout meal on rest day or if we don’t get our workout in?
Yes, you are suppose to eat your post-workout meal as your last meal of the day (after “dinner”) on rest days to help with recovery and rebuilding over night/on rest days.
It actually hurts to breathe! Could this be the lower lat work we did in the Day 1 workout?
Yep, it could be that and just engaging your core while lifting. Great job! 🙂
Normally I do these on Sunday mornings & it’s an ordeal. I do it for the morning light vs. Overhead or lamp lighting.
Im working in office this week & wont have time to do my usual process. Can I still take proper photos in tbe evening at home?? I’d imagine that evening progress pictures aren’t ideal. Any suggestions?Hi Cindy- It’s really hard to say one way or the other because some people have good lighting in the evening in their house and some people don’t. It just depends what lighting you have in your house. Ideally there shouldn’t be any shadows or the lighting shouldn’t make your body look distorted in away are the biggest things. Bright light behind the camera is best.
I’ve been gone for a little while but I am so happy to see Nicole’s beautiful face and hear her encouragement in these videos! Day 2 and I cannot lift my arms….success!
Welcome back, we’re so happy you’re here!! 🙂
Hi
I am having trouble trying to set up the level up app for my home screen.
The directions are not clear on the welcoming page under the ebook.
And also when I login it doesn’t take me to the challenge page .
ThanksHey there- we don’t have an app for any of the challenges, you just need to download the ebook to your phone or computer. Many people find it easiest to print it off. If you are having problems logging in to the challenge, please email [email protected] and someone can help you there (I can help you with the program content, but no clue about the technical aspect of it). I hope this helps!
I’ve read it so many times I’ve confused myself. 🥴Does 10 each arm mean 5 each direction (side and front) or 10 each direction (side and front)?
Count 1, 1 for each angle, for one rep, then 2, 2, etc. (so 10 each direction 😉 )
I’ve read it so many times I’ve confused myself. 🥴Does 10 each arm mean 5 each direction (side and front) or 10 each direction (side and front)?
Count 1, 1 for each angle, for one rep, then 2, 2, etc. (so 10 each direction 😉 )
I know we don’t need a heart monitor, but I have an Apple Watch. What is the heart rate range for Zone 2?
How to Calculate Your Zone 2
Calculate your Maximum Heart Rate (MHR):
Subtract your age from 220.
For a 45-year-old, this would be: 220 – 45 = 175 bpm.Calculate your Zone 2 Range:
Multiply your MHR by 0.60 (for the lower end).
Example: 175 x 0.60 = 105 bpm.
Multiply your MHR by 0.70 (for the higher end).
Example: 175 x 0.70 = 122.5 bpm.So, your Zone 2 range for a 45-year-old (for example) is approximately 105-123 bpm.
What Zone 2 Cardio Feels Like
You should be able to hold a conversation.
You’ll be breathing harder than usual but not gasping for air.
It feels like a sustainable, moderate-intensity effort that you could maintain for a while.I hope this helps!
Hello,
Can I eat the 5 meal in any order or do we have to go in the order they’re listed?
You can eat any of the meals in any order except the post-workout meal, which should only be eaten post-workout 🙂
Hello,
Can I eat the 5 meal in any order or do we have tongo in the order they’re listed?
You can eat any of the meals in any order except the post-workout meal, that should be eating post-workout only 🙂
Started day 1!! Khris here! I need some kind of modification for the day one push up section. Or do I just keep trying? My shoulders are so achy doing a push up eve on knees was painful. I could not do the plant/ twists at all. I did get discouraged. But I kept going. Need advice or modifications if there are any!!
Hey there- to relieve pressure on your shoulders you can do elevated pushups with you hands on a bench and feet on floor, or even wall push ups, with your hands on the wall and feet on floor at an angle leaning into the wall until you get stringer. Keep it up, you’re doing great! There are always safe modifications until your shoulders get stronger 🙂
Hey everyone, the ebook has been updated and link to single arm Arnold cable presses should be the correct video demo now 🤗
The video still shows single arm rear delt cable raise. Which exercise should we be performing?
I sent a message to the team and am waiting to hear back, hold tight. You are suppose to do the one arm cable Arnold but the correct video needs to be linked and I’m waiting on the technical team to correct this.
I found it, thank you. I thought that it would be fillable without printing. Is that a misunderstanding on my part?
You have to print it out and write in the information 😉
Where do I find the workout tracker ebook for the level up challenge?
Click on the below link and scroll till you see the workout tracker (right below the challenge ebook)
Hi there! I’m just looking to get a little guidance on your trade of thought as it relates to eating breakfast first thing or if it’s okay to not eat until 11:00 a.m. or so. I often find I’m not hungry first thing in the morning. But if my body would respond better as I am postmenopausal maybe I shoul make myself eat a little something.
I wonder if there’s a tip me Tuesday on this topic? LOL. Thank you in advance for your guidance!Hey Cindy-
There isn’t a Tip Me Tuesday on this topic, as it is so individual for each person. If you lift in the morning, I would try to eat something before you lift. If you don’t workout until later, it’s ok to not eat until you’re hungry around 11am.
Being post-menopausal doesn’t have anything to do with eating in the morning, but it does help to eat before you lift if you’re post-menopausal 😉
~ Naomi
When’s the best time to take creatine?
Hey there-
There really is no ‘best’ time, some people prefer to take it in the morning, some in the evening, some before workout and some after working out. Just whatever you feel works best for you. I find it’s easiest to mix in with my post-workout protein shake 😊
Hi, I’m a little confused with the reps,
Dumbbell Sumo Squat *10 full range of motion/10 partials/10 full
3 10/10/10Normally when says 10/10/10 is a drop set is 30 reps dropping weight but also is a note about 1 rep is 10 full/10 partial/10 full, can’t be 90 reps 3 times right?
If posible someone be kind and explaining this in very simple way like a kid would understand it
Thanks in advance
You will do 10 full range of motion sumo squats, followed by 10 partial range of motion sumo squats, followed by another 10 full range of motion sumo squats for a really good leg muscle burn/pump 🙂
No drop set, and it’s a total of 30 reps for 3 sets = 90 reps total (30 reps x 3)
I’ve been on a 1400 calorie fat loss diet for about 4 weeks now. If I jump to the 1744 calories recommended on the plan, will this cause me to gain weight? I always tend to go all in on a low calorie diet then I binge and eat a shit ton of calories for a week then I go back to dieting. Never ending cycle.
If the height/weight for you are the 1,744 calories and you follow the workouts and nutrition, you should gain strength and muscle weight and lose body fat as that is what the program is designed for 😉 It sounds like 1,400 might be too low for your height.
Can green salads (dressing with lemon) be added to meals for added fiber?
Yep, in the food exchange list, you will find salad greens of various kinds under veggies, so I would do an even exchange with veggies, or you can do half one serving of veggie, then half serving of salad for the other part of the veggie in your meal plan.