[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! 🙂

[Naomi]

tmcabery wrote:

I feel like my gut has never really been 100% healthy even when I’ve trained and competed before. Now after months of not training the worst and yet best breakup ever working 10-hour days with an hour drive each direction and more stress that I know what to do with I know my digestive health is definitely not at It’s finest.

There are hundreds of different probiotics if not thousands out there as well as prebiotics and so on and I know everyone has their opinion however I am looking for professional advice from the coaches of this program and what they feel is best for gut health especially for those of us consuming more protein.

I truly believe my overall health is significantly correlated with my gut health and well eating clean and drinking all this water and training feels great I feel like I should be doing more to get my gut healthy and to keep it healthy after all the nasty crap I thrown out at the last 6 months and all the crazy stress I’ve been through.

I have read plenty I have used plenty but I would like one of our professionals point of views or recommendations on a specific pro or pre or both biotic for us fitness gurus particularly for us former fitness gurus trying to get back in the game. there’s just too much information on the internet honestly and every time I read one thing I second guess another and so on. Look forward to hearing more info and insight on what’s best and why most appreciated and can’t wait to share results!!

Hey there- I know you are looking for specific products for us to recommend for you to use for your gut health, but there are two reason why we are unable to provide you with recommendations:
1. as certified personal trainers, this is beyond any of our scope of practice
2. we are not allowed to endorse specific brands of supplements (except for nPower Nutrition, of course)

We get asked a lot of questions that teeter-totter on the boundaries of fitness and medical, and we since we are not medical professionals, we really can’t (or shouldn’t) address specific issues that should be addressed by a medical specialist. While we are in the fitness industry, any issues that have a specific focus leaning more toward health/medical issues, we ethically cannot advise because we are not licensed or certified to do so (although many people in the fitness industry do give medical-related health advise, unfortunately).

Have you consulted a digestive health specialist or gastroenterologist about your issues?

[Naomi]

Bernadette Steward wrote:

Yea I understand that so what I meant was if a meal in the summer shred challenge was say…
1/2 LP
F
SC

Can I choose any 1/2 lean protein from the exchange lists (buns and guns and summer shred), any fat and any SC? Aslong as each of the items in each meal is the same?

Thank you

Yes, that should work! 🙂 But just to make sure it all adds up correctly, I would still do at least just one day of food journaling with the different exchange list, just to be 100% you are matching everything up correctly 😉

[Naomi]

cajohn74 wrote:

Hi, can’t quite do this one yet! Can get down about halfway not quite flat onto my forearms. Better to do it that way, or a mod (tried on my knees the way you would modify a regular push up, but I feel like a cheat.) Any sugg’s? Thanks!

I would keep going about half way down, or as far as you are able to, not on your knees. You will get stronger going as low as you are able to more than you will doing it any other way, so keep doing what you’re doing and as you get stronger you’ll be able to go lower.

GREAT JOB!! Keep pushing!!

[Naomi]

tiffanyhall09 wrote:

Is there a mistake in Meal Plan 1 Phase 2? For example, meal 4 Option 1 doesn’t change between the two phases (LP, SC, 1/2 F for both). If that’s the case, how could it have the lower amount of calories and different macros in phase 2. Maybe I’m missing something. I see that some of the other meals in Phase 2 have differences like half the SC of Phase 1, but shouldn’t they all be different if the meals are in fact interchangeable? Thanks!

Yes they are correct- Nicole didn’t drop them because if I were to change any of the serving sizes, the total calories for both meals would be too low. The remainder of your meals in that phase will be lower so your total calories count will be lower too. Nicole tries to keep all meals within 5g of the goal number of carbs, fats, and proteins. Sometimes a meal falls in that range for both phases so she leaves it as is.

[Naomi]

Bernadette Steward wrote:

Can we use both the summer shred and buns and guns exchange lists when creating meals? There are a few more options in buns and guns and as long as we’re staying on the same Food measurements is it ok to use both exchange lists?
TIA

Hi Bernadette- the portion sizes are calculated differently for each challenge because of the different calories and macros in each meal plan for the different challenges, so if you do use the food exchange list from previous challenges then it would be best to food journal in an app like My Fitness Pal so that you know you are eating the correct portion-size swap to be on target for your nutrition goals for this particular challenge 😉

I hope that makes sense, bets of luck!

[Naomi]

kaylacroman wrote:

Hello all,

Any suggestions/feedback on apps to track food and fitness? Right now I’m using MyFitnessPal and have used LoseIt in the past, but I don’t have a lot of experience in this arena and am wondering if anyone can recommend others that they love.

Thanks!

Hey there- Nicole, Maureen and I all use My Fitness Pal and have for years! In my opinion, it is the best but you can experiment with others and see which one you like the best 😉

[Naomi]

Caroline wrote:

Just a thought…but maybe for the next challenge in the nutrition forum section it could be set up for women’s mp1,2,3 men’s mp1,2 and general that way people can ask specific to their meal plan…hope this makes sense 😊

Caroline, I love that idea!! Can you please email this idea to: [email protected] so they can consider it for the next challenge? Thank you for your input!!

[Naomi]

hannahpryde4 wrote:

I am on the Meal plan 2 but am wondering if this is correct for me. I weigh 170 and am 5’5”. I know it’s only been a week but the scale hasn’t budge an ounce. I am following the plan to a T. I’m weighing my food, drinking water, training, cardio ect… Would you recommend a different meal plan? Maybe I should just be patient. 🙂 Thanks so much!

Hey there- hold tight, you are eating the correct meal plan but in Phase 2 the calories drop, then in Phase 3 they drop again. I wouldn’t go to Meal Plan 1 or else you’ll be starving by the time you get to Phase 3 😉

Just trust the process, you’ll start seeing changes!

[Naomi]

Traci Van Valkenburg wrote:

How long do we typically have to wait for answers? I need to make another batch of these today and would like to know that what I’m doing this time is right? I’ve seen a few other posts but, nothing has been clarified. Please help.

Hi Traci- I am so sorry, your follow-up question must have gotten lost in the shuffle, I apologize! As long as you make the recipe with the correct quantity/amount of ingredients, the final mixture amount may vary in volume due to several different factors. Keep making them the way you have been. Sometimes my batch differs in volume from one week to the next even though I am following the same recipe. It sounds like you are ding it right!

Best of luck 🙂

[Naomi]

Eva wrote:

The Training Phase 2 tab under At Home Dumbbell Only does not have video demonstrations as Phase 1 has. Please advise. Thank you!

Hi Eva- I will email the team and inquire about this! Will get back with you shortly! 🙂

[Naomi]

ramorw wrote:

If there was a recipe from a previous challenge that I really liked, is it ok to use it here in this challenge as long as the exchanges match? For example if the recipe was previously exchanged as SC & 1/2 F, and I have that as an option on my current plan, is it ok to use?

Is it also ok to switch between the regular meal plan and vegan plan? If I wanted to substitute one of my meals on the regular plan, for one from the vegan plan, would that work?

Hey there- if you are going to swap meal plans and recipes from proviso challenges and the vegan meal plan, it is fine but I would HIGHLY recommend not doing it unless you log your meals into MFP and make sure you are meeting your calories and macros for this challenge 😉

[Naomi]

Jessica wrote:

Just out of curiosity, what’s the benefit or difference in the dumbbell z press and just a seated (on bench)overhead shoulder press?

Hi Jessica! It just activated the targeted muscles in a different way for variety and overall strength 😉

[Naomi]

katydb321 wrote:

Curious if the warm up sets of deadlifts are correct at 2×5? Was it supposed to read 2×15 as most other warm-up sets have been? That’s what I did today anyway…. Loving this challenge, so glad I decided to jump in!!

Hey there- the 5 reps are correct, as deadlifts are a little bit “more” of a movement than some other warmups, so 2 sets of 5 reps is plenty for deadlifts. If you’d like to do more, of course you are welcome to do more 😉

[Naomi]

Stephanie wrote:

I was looking ahead and noticed that in women’s plan 2, meal 4, both options for weeks 1 & 2 are identical to meal 4 options for weeks 3 & 4. Wondering if they are actually correct for weeks 1&2 since I’ve been eating both?

Hi Stephanie- I will email the team and verify this, then get back with you asap!

[Naomi]

brodijo wrote:

Can you give me some statistics on the 45 day shred?

Average weight loss?

Average muscle gain?

Most weight loss?

Most inches lost?

Hey there- we do not have these statistics, the is not something we calculate.

[Naomi]

imaginebliss108 wrote:

At home training 2, has Barbell pistol squat and barbell step ups as a Superset, however, when I look at the video section they are not listed at all. Can you tell me which one it is, add or remove?

Hey there- I am sorry about the confusion, can you please email this to: [email protected] and they can fix it? You should add the pistol squats and step ups, yes 😉

Again, I apologize about the discrepancy, best of luck with the challenge!

[Naomi]

Locapoc wrote:

Ok, so yesterday I stupidly went over my carb macros and off my meal plan (bad I know) and I was wondering if I should just subtract what I went over from today’s macros so that at least my weeks macros ends up ok? I am aware should not make this a habit if I want the same results! Disappointed in myself….?

No worries, don’t try to make up for it. Just get back on track right where you need to be today. You don’t want to get into a cycle of over-eating then under eating so it’s best just to start the day fresh and eat what you’re suppose to eat today 😉

[Naomi]

nanaz.ah21 wrote:

If I do the cardio in the morning (fasted) How long should I wait to have my breakfast?

There is no specific time you need to wait to eat after fasted cardio, it’s totally up to you 🙂

[Author]

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