[Naomi]

kaylacroman wrote:

Thank you, I was able to get a consultation and hopefully an adjustment for today! I’m on women’s meal plan 1. I’m trying not to move too much at the moment, as I can only turn my head a little bit in each direction without straining. I could try brisk walking though around the neighborhood, but I’m not sure about cardio.

Awesome, that is great news! I think you should just stick to the meal plan and do brisk walking, which is cardio. It does elevate your HR so do what you can until you can do more. The calories are starting to drop, so you should be fine w/ sticking to meal plan 1 🙂

Keep us posted!

[Naomi]

lcarice28 wrote:

I just noticed there is no refeed meal on this challenge, or did I miss something? I’m guessing because the challenge is only 45 days, it’s not really needed?

Sorry, there is not a refeed in this challenge. You can do it! 😉

[Naomi]

kaylacroman wrote:

Hi, I have thrown out my neck and until I can find a chiropractor to fix it (difficult in my state to find one that’s accepting patients) I am unable to do the workouts.

What modifications can I make in the meantime? Should I reduce calories/carbs, etc?

I’m hoping I won’t be out too long, I love and miss my workouts!

Oh my gosh, I am so sorry! Ugh, I hope you can get some relief soon! What meal plan are you following and are you allowed/able to do any cardio at all even just moderate paced walking?

[Naomi]

tjay wrote:

Brownie recipe calls for 40g oats, blend into flour. If I already have oat flour can I just use that and still the 40g or will the weight (grams) be different?

I don’t have a good processor so I buy the already ground oat flour.

Yep! Its the same portion size for the recipe whether you buy oats and blend it into oat flour or just buy the oat flour already blended. It will still be 40g 🙂

[Naomi]

RACHEL wrote:

Hi,

Meal plan 3 option 1 phase 1 says
4 egg whites
2 egg yolks
2 slices Ezekiel bread

Meal plan 3 option 1 phase 2
6 egg whites
2 egg yolks
40g oatmeal

In the exchange list 40g of oatmeal is equal to 2 slices Ezekiel bread. Is that correct? The change in this meal adds 2 egg whites?

Hi Rachel- I will check on this with the team and confirm. I will get back with you ASAP with an answer 🙂

[Naomi]

cowen06 wrote:

Just curious – I did the 60 day challenge – had good inch loss with the first phase but not much the second. I am doing the Summer Shred and it seems that inches aren’t moving either the last few weeks – is this typical?

Hey there- there really isn’t a “typical” results process that people experience. Challenge participants experience all different kinds of results because everyone is starting at a different place/fitness level and your body will respond differently than someone else’s.

How is your energy level and strength? How are your clothes fitting? How well are you sleeping? How do you feel?

Also, keep in mind we are just starting week 3 and Phase 2 of this challenge, so we aren’t even half way there yet. It takes a little time for your body to adjust. You’ll get there, keep going! 🙂

[Naomi]

lache.gomez wrote:

Hi ladies, in previous challenges (Build, PSR, and the last Buns and Guns) the exchange food list listed 350 g of strawberries = 1 FR (fruit). Now, looking at the Summer Shred 2020 exchange food list is now listing 250 g = 1 FR.
My understanding was that the exchange food list was static and did not chance independently of the challenge we are doing.
Would you please confirm the correct number of grams?

Thanks, Maria

Hi Maria- exchange lists are different from challenge to challenge. Nicole re-creates all the workouts/exercises, cardio workouts and nutrition/meal plans, recipes and exchange lists from scratch. The serving sizes are different, calories, macros, etc. are different as well, so I wouldn’t go off of any exchange lists from previous challenges with regard to portion sizes.

Best of luck in phase 2! 🙂

[Naomi]

babymamma2000 wrote:

I am Enia, could you tell me please what can i use as sweetness, can I use honey? thanks

Hey there- no honey, that is too high in calories, carbs and simple sugars. The acceptable sweeteners are listed on the food exchange list and grocery list in the e-book 🙂

[Naomi]

jennifer.fuentes.pt wrote:

Should the protein powder be 1.5 scoops instead of 1? One scoop and a medium apple is not close to the 30g protein in the listed meal
total.

Hi Jennifer- I will double check w/ the team on this to confirm, but I believe it is correct since all the meals added up should put you within your target calories and macros for the day 🙂

[Naomi]

tracylawrence12 wrote:

Thanks, Naomi!

You’re welcome Tracy! I hope they turn out yummy, however you decide to make them. Please keep us posted on how they turn out if you end up using dairy-free, as others may love to have that option if the brownies don’t fall apart lol 😛

[Naomi]

canuckkris wrote:

How heavy should your weight be for the exercises performed in the metabolic conditioning workouts in Phase 2?

You should choose a weight that you can do the recommended number of reps and sets with for each exercise, and it should be challenging enough to where the last 2-3 reps are a struggle. Best of luck in Phase 2! 🙂

[Naomi]

tracylawrence12 wrote:

Will Kite or the Daiya dairy free cream cheese work in the brownies? I’ve never baked with either so wanted to check in before I took a chance of ruining a batch…

Hey there- I am not positive as I have never prepped the brownies with dairy free, and Nicole created the recipe with dairy, so I am guessing it would not come out the same as the components/ingredients of non dairy vs can cause different reactions in the cooking/baking process.

[Naomi]

hpboyer wrote:

Another question regarding the brownies meal, I noticed that there are two servings of protein listed there. Is that correct? (In Women’s Meal Plan 2 – Meal 2, Option 2).
LP within the brownies and then another LP for the scoop of protein. Wouldn’t that add up to too much protein for that one meal?
Thanks for your help. Just curious.

jESSICA ESTENES wrote:

I asked this same question this seems to be wrong

Hey ladies- I am double checking this with Nicole and will get back to you asap 🙂

[Naomi]

jsnead2315 wrote:

Hi there,
In plan 2 phase two, meal 2 option 2 are we supposed to have the brownie AND the protein shake or is it one or the other? I attached a pic.

Yes, your meal option 2 is a protein shake and black bean brownie, that is correct.

[Naomi]

Jenny Spears wrote:

Is there an alternative for the Dolphin Pushups? It hurts my wrist/hands.

You can sub with regular push-ups, or elevated push-ups (hands on bench or chair or coffee table, feet on the ground). I hope this helps your wrists! 🙂

[Naomi]

rn131726 wrote:

So, I am looking ahead for this week and wanted to make the brownies. How small/big of a piece do we cut them in to get the proper nutritional facts? Thanks 🙂

Hey there- they should be cut into 9 servings, so what I would do is weigh (in grams) the entire brownie batch after you’ve made it, then take that number of total grams for the batch and divide it by 9. The number you get after dividing the total batch by 9 is how many grams each brownie serving is 🙂

[Naomi]

Oliverbinns3 wrote:

Good Morning,

Meal 1 for the under 5″10 plan has 2.5 servings of SC as compared to 1 serving in Phase 1

Was this a typo as the total daily calories are to be 208 less as compared to Phase 1.

I also see for the women’s phase 2 the SC 40g oatmeal is also included. Was this added to the men’s program by mistake?

Hey there-

I will check on this with the team to verify and get back with you ASAP! 🙂

[Naomi]

ldutchik wrote:

I’ve been going at it hard since Day 1 of the challenge, but when I checked in on the scale this week, I am definitely up, not down (and I have definitely have some pounds to lose)! Is gaining weight expected when switching to this kind of workout/meal plan? If not, any ideas on what I could be doing wrong? If so, when should expect to see some weight loss?

Hey there- keep in mind, day 1 of this challenge was literally 12 days ago 😉 That being said, you may be making lots of progress but not see the numbers on the scale go down. If you gain 3lbs of muscle (not that you would gain 3lbs of muscle in 12 days) but if you gained 3lbs of muscle and lost 2lbs of body fat, then guess what? You will see 1lb weight gain on the scale.

How are your clothes fitting? How are your workouts, strong? How is your energy level? How do you feel? Do you feel a little stronger and more energized? Sometimes a big breakthrough is just on the other side, and since we are just finishing up week 2 of the challenge, you haven’t even gone through the first calorie cut yet, so big changes are probably just around the corner 😉

As long as you are following everything to a T – getting all your meals in, not getting any extra in, getting all your workouts and cardio in – then you are doing everything right! All you have to do ow is just stay consistent, trust the process, and focus on other ways of measuring progress besides the scale. You’ve got this, keep going!! 😀

[Naomi]

jsnead2315 wrote:

Hi there,
I saw someone make a little pizza with a bagel, I’m trying to figure out how I could do that too with the meal options and exchanges using Rao’s sauce. Do you use the sauce as a veg?

I am doing meal plan 2: I was thinking of using meal #3 option 1 tell me what you think

(3/4 FP) 3 oz. 90/10 beef crumbled like sausage for a topping
(D) 28g. cheddar cheese
(V) Roa’s sauce???
(V) not sure what to do here with this veg. option
(SC) 1/2 Bagel

Hey there- looks good! I am not sure what “Roa’s Sauce” is, is that a brand? I would just make sure everything matches up w/ calories and macros by entering it into MFP though before you proceed 😉

[Naomi]

Lisa Rathmell wrote:

Hello! Really enjoying the challenge so far and am so pleased with myself for being 100% focused on it. Yesterday I decided to log my day into MyFitnessPal as I was checking I was meeting the daily requirements. Even though I followed the meal plan completely, I seem to only be logging 1300 calories and falling short. Any ideas why this could be? Screenshot of my log attached. Thank you!

That is not uncommon for MFP macros and calories to be bit off. As long as you’re hitting your meal macros, you are on target. Great job 🙂

[Naomi]

a_skelton wrote:

Would 4 oz of boneless skinless chicken thighs be an FP? I wasn’t able to get chicken breasts this week so trying to figure out how to make thighs work.
Thanks!

Hey there- chicken thighs are a dark meat/fatty protein, yes. They aren’t a sub for chicken breasts, though, as chicken breasts are a lean protein. I don’t offhand know the calories and macros for chicken thighs, so I can’t say if 4oz of chicken thighs are an even exchange for an FP. What meal are you trying to fit the thighs into, or what food are you trying to exchange for the 4oz thighs?

[Naomi]

Ashley wrote:

Is there a different exercise all together for the pistol squats? My knee tweaks either alone or using a bench, even without weights and I don’t want to tear or pop anything. Can I sub a normal squat or anything different?

Yes, you can sub stationary lunges or step-ups for pistol squats. Since pistol squats are unilateral (one legged), either stationary lunges or steps ups would be closer in function than traditional squats.

[Naomi]

deelamoon wrote:

I have not received a answer for my question? And it’s week 2 .. I’m 5’2 137 lbs do I do plan 1 or 2???.. plz need to get answered 5
Thank you!

Hey there- I am so sorry your question didn’t get answered, I don’t see it in the Summer Shred Challenge forums which is probably why it hasn’t been answered. Kelsey is correct, you will choose based on your height so meal plan 1. I hope the challenge is going well for you, good luck in week 2! 🙂

[Naomi]

Randalyn wrote:

just realized this was already asked and answered. sorry!!

Awesome, glad you found the answer! 🙂

[Naomi]

css201111 wrote:

Can someone post the link to purchase the lavastone bracelets that Nicole spoke of in the live video on Sunday?
Thanks!!

Hey there- I will have to email Nicole for the link, I will get back to you asap! 🙂

[Author]

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