[Naomi]

Gina wrote:

Will there be a restock discount for phase 3? I missed the phase 2 opportunity.

Hi Gina- I will find out and get back with you asap! 🙂

[Naomi]

jaimiemiller22 wrote:

Not sure if I missed the answer in another thread but are we supposed to drain the meat?

Do not drain the meat 🙂

[Naomi]

gmonaco1655 wrote:

I had seen a mention on facebook that the challenge had been adjusted either with the menu or the workout plan but was not able to find the change.For phase two. Has there been a change?

Hey there- I believe some corrections were made with aspects of the meal plan. If you download the most current version of the ebook, you will have the correct version of everything: Correct Ebook Version

[Naomi]

tracylawrence12 wrote:

I’ve watched Nicole’s demo video so I think my form is correct… I’m feeling it the most in my traps – does that sound right if my form is correct?

Hi Tracy- you should feel it in your lats more than your traps. If you’re feeling it in your traps, you may carry a lot of tension in your neck/traps, and traps will tend to want to take over with overhead exercises. Try to consciously keep your traps as relaxed as you possibly can (easier said than done) when doing this exercise, and really focus on engaging your lats. I hope that helps! 🙂

[Naomi]

tjay wrote:

Is the serving size still the same, 5?

The recipe makes 5 servings, correct.

Jaynelle Didway wrote:

On the meal plan.. phase 2 meal 4 it states the serving size is 1.5…. recipe states it make 5 servings. Just want to confirm 1.5 is the correct serving size we should be having? If so, I messed up yesterday and only had 1 serving not realizing it had the 1.5

Please confirm.

I don’t know what meal plan you are following, but here are the serving sizes for the broccoli slaw:
Women’s Meal Plan 1: 1 serving
Women’s Meal Plan 2: 1.5 servings
Women’s Meal Plan 3: 1.5 servings

[Naomi]

cajohn74 wrote:

Hi, is there any rest period recommended in between each full cycle for Lotta Tabata? And same question for Gut Buster: any rest after each round and/or between circuits. Thanks.

Hey there! 🙂 The rest period should be indicated in the cardio workout, and if it doesn’t indicate a rest period then just rest as little as you possibly need to in order to catch your breath (this will vary from person to person) before moving on to the next cycle 😉 Best of luck in Phase 2!

[Naomi]

Michelle Schabel wrote:

Ok. Thank u. Option 2 is not an option either. I won’t touch cheese with a 20 foot pole :). Can I then eat a meal twice a day? For example, meal 3 twice?

Yes, you can eat any of the meals more than once except for the post-workout meal. Nicole goes over all of the info in the nutrition section of the program so please make sure you read all of the info and watch all of the videos in each of the tabs so you don’t miss anything important 🙂 Best of luck in Phase 2!

[Naomi]

Michelle Schabel wrote:

Can I use peanut butter, almond butter in place of the seeds? They make me nervous. I know, sounds silly. Thank you

Hi Michelle- nut butters are not the equivalent calories and macros of chia seeds and are not an even swap, so I would just choose a different meal.

[Naomi]

jaimiemiller22 wrote:

Thanks!

Make sure you read through all of the info and videos in the program so that you don’t miss any important info! 🙂 Best of luck with Phase 2!

[Naomi]

salvina_27 wrote:

My download has the same and I signed up late. Trying to get the same information. I do see the servings, but nutritional info is not correct

Hey guys, I’m so sorry! I’m waiting to hear back about the calorie/macro info for this and swill get back with you ASAP as soon as I hear back. Thank you so much for your patience.

[Naomi]

cajohn74 wrote:

Hi, I see Nicole advises to keep the lbs about the same as phase 1 (this is gym version for me). Should we therefore be increasing lbs for a pyramid in this phase too? Thanks

Hey there! You will only pyramid if Nicole indicated to pyramid in a given exercise 😉 Bets of luck with Phase 2!! 😀

[Naomi]

salvina_27 wrote:

Ok thanks Naomi. Was looking forward to prepping it for phase 2 😊 Just not sure how many servings it makes.

Please look at the recipe, it tells you below the title on each recipe how many servings the recipe makes 😉

[Naomi]

brendakleinsasser wrote:

I am dairy free and looking for meal inspiration to replace the dairy in the meal that contain it.

What meal or meal(s) in particular are you looking for a replacement for? The replacement suggestions will depend on what the particular dairy food is.

[Naomi]

atwoodbrenda wrote:

Hi there,

I have a 17ft oval trampoline i bought during COVID for teen granddaughters and no one is USING IT!!! Do you have a suggestion on how long I should jump and do seat drops to get a good HIIT? After a few minutes I feel like i had a 29 min session! I may need to do intervals

Hey Brenda- I am really not sure if I can help you with specific workouts for a trampoline. The best thing you can do is monitor your HR and follow the cardio protocol Nicole has outlined in the cardio section for the challenge (copied and pasted below):

Phase 2
• 4 days per week
• 2 days of 30 minute HIIT cardio sessions
• 2 days of 40 minute Interval cardio sessions
• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpm

Tips
• Be sure to wear a heart rate monitor to make sure you are challenging yourself during your cardio sessions. Don’t just go through the motions!
• I do not recommend doing HIIT cardio on days you train lower body
• The cardio workouts below are suggestions – this is the one part of the program where you have some flexibility to “do your own thing” provided you are performing cardio for the amount of time prescribed. Feel free to do your own cardio workouts as long as you are following the above guidelines and keeping your heart rate within the recommended zones.
• Since a lot of you will be training from home for at least part of this Challenge, I’ve included a number of bodyweight-only workouts in this plan in addition to workouts that require some type of cardio machine.
Feel free to do your own cardio workouts as long as you are following the above guidelines and keeping your heart rate within the recommended zones.

[Naomi]

ninay1963 wrote:

on phase 2 dumbells at home the warm up and first 2 exercises are not showing demos on the website. Will be be active or is this an IT issue?

Hey there- can you please email your question to: [email protected] ? Thank you! 🙂

[Naomi]

Nancy Miller wrote:

Can you use a different nut besides walnuts in this recipe? Almonds or pecans possibly? I cannot eat walnuts.

Almonds and pecans have different calories and macros than walnuts do, so I wouldn’t recommend replacing them with a different nut. I would choose a different meal.

[Naomi]

Kathy Lonergan wrote:

So what I thought Was a bunion for awhile now, turns out to be arthritis and it’s becoming painful enough that I can’t flex my right big toe. Are there any substitutes for standard calf raises or do I just Skip that?

Hey Kathy! Ugh, I am so sorry to hear that, I know that can be painful! To contract your calf, you have to “flex” (flexing is contracting the muscle) your foot, including your big toe, so I would just skip any calf exercises or movements that cause the bad kind of pain.

I hope all is going well! 🙂
~ Naomi

[Naomi]

salvina_27 wrote:

Looking ahead also, and I don’t think nutrition info is correct as it is the same as Protein truffles and says “per ball”. Can you please tell me how many servings and nutritional info please? Thanks

Hey there- I will shoot Nicole a message and double check this with her and one of us will get back to you ASAP! 🙂

[Naomi]

Donna Haug wrote:

Curious… is broccoli slaw just chopped up broccoli?

Yep, pretty much! Anything that is a “slaw” is really just the way it is chopped, like slaw style. So broccoli slaw would just be broccoli but chopped in a way that you can make a slaw.

[Naomi]

joseegdavid wrote:

Will that be the case with phase 2 and phase 3 as well?

yes, that is correct.

[Naomi]

joseegdavid wrote:

Hello,
Just wondering how long the strength training part should take? I realize some muscle groups require more time but I’m wondering what is the typical amount of time these should take. Sometimes it takes me about an hour and a half to get through a workout. (Not including cardio)

Hey there- the strength-training workouts should take around an hour, give or take depending on rest time, how slow or fast you do your reps, sets etc. but they should typically last around an hour 🙂

[Naomi]

beckywrkm wrote:

Looking ahead to phase 2. I am curious do you drain the ground beef before adding the broccoli slaw, or do you leave it as is?

I will double check with Nicole, but I’m pretty sure you leave as-is since it typically says to drain it if it should be drained. It also says to add water as-needed, so the slaw will need to be moistened in some way whether it’s water or the left over juices from the meat.

[Naomi]

gbarth wrote:

Hi
On Phase 2 Gym training the video for DB Z Press does not come up. Thank You

Hey there- can you please email any technical issues with video, printing, links, etc. to our tech support at: [email protected] and they can get this resolved for you? Thank you! 🙂

[Naomi]

valeriepicco wrote:

Hi, can Protein Truffles be frozen? I’m starting my meal planning for the next phase.

Hey there- you should be able to but I personally haven’t tried so I am not 100% sure what they will be like thawed. I would recommend thawing them in the fridge for about a day, maybe? Let us know! 🙂

[Naomi]

britany.bsf wrote:

What can the hemp seeds be replaced with in the truffles?? Hopefully something, super allergic to them.

Hey there- the macros in hemp seeds are pretty unique and I don’t know what an equivalent would be as a replacement. I would just choose a different meal. I hoe this helps, good luck!

[Author]

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