Naomi
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If I’m lactose intolerant and gluten sensitive then just sub out all the bread and dairy? I feel like it’s an obvious yes but what to do my best here (30 day shred).
Yes, there are more non-lactose and gluten free foods on the exchange list then there are foods with lactose or gluten in them. Just follow the meal plan calories and macros but exchange for lactose and gluten-free foods.
Hi Team!
So I know I should be listening to my body when it comes to training with an injured knee, but still would like to ask for help.
I tried today and I could take maybe 5 mins on an airdyne tops 10min on the treadmill (elevation 3-5, but tops 5.5 km/h 🙁 ) And that is it :(( I also have to walk my dog 3x a day and we usually aim for at least 4kms/day (even with my injured knee).
How can I make the most out of cardio if 30 mins is too much for my knees, and the intesity should be looow impact 🙁 I still wowuld like to get results.
Also should the calorie be modified if I can not meet the the recommended cardio?
Many thanks,
AnettYou should consult your knee doctor on what cardio is appropriate for the knee issues you’ve been diagnosed with. I would not recommend doing any lower body cardio if it bothers your knee in ANY way, even just a mild discomfort can be a more serious issue, or lead to a more serious issue and should not be ignored. There are plenty of upper body cardio exercises you can do: a rower machine, battle ropes, punching bag and swimming are a few that come to mind. I would not adjust the nutrition plan or reduce calories but find upper body cardio or, better yet, if you can swim laps that would be ideal for a total body cardio workout.
In the bottom of the meal plan says “all other meals” and is around 350 calories. What did this mean? Is that an additional meal?
The top meal is the Post-Workout Meal/Meal 5. The meals referenced below that one are all other meals BESIDES the Post-Workout/Meal 5.
So on week 2/4 we do the cardio on page 29 2x a week and on week 1/3/5 we pick from the other list on page 56/57/58? Sorry first tiner here!!! Thanks for all of the help!
The workout on page 29 is not part of the cardio, even though it is a “Cardio Acceleration Workout.” Saturday’s Total Body Cardio Acceleration Workout is not part of the cardio protocol outlined on pages 56-58, it is a stand-alone workout as part of a 5 day workout week for weeks 2/4 . For reference, look at the workout calendar for weeks 2/4 on page 11.
I know this gets asked every challenge but I want to do it correctly. For the drop sets- are we doing a total of 300 reps?
Thank you.You are doing 60 reps total, 20 reps each set for 3 sets. Do 10 reps, then drop weight, then do 0 more reps. Do that 3x’s total = 60 total reps.
Hi Maureen, thanks. If I can find a way to hit the protein target (more egg whites, protein powder, ezekiel bread etc), are these veggie burgers something suitable to eat during the plan? Or are the ingredients no good and I should find a better alternative?
If the calories/macros work with your meal plan goals, it should be fine.
Olives are listed twice on the exchange list under Fats. Which is correct, 10 olives or 20 olives or the quantity dependent on the type of olive?
Sorry that is a type-O, we will have it corrected. It should be 10 olives.
What do we eat for snacks if we need to eat something in between a meal?
Also are we supposed to be eating all 5 meals everyday? If so, how do I space the meals out?There are 5 meals total that you should be eating every day (following the daily meal plan every day for the duration of the challenge). You should eat about every 3-4 hours and there are no “in-between” snacks in the meal plan for this challenge.
If you feel like you need to eat in-between the 5 meals, I would recommend breaking a few of the meals up into two and just eat smaller, more frequent meals but still following the meal plan – so, for example, split meal 1 into two meals and eat every 2-3 hours instead of every 3-4 hours. If you split up one of the meals into a smaller meal, you would eat 7 times per day instead of 5 times per day so hopefully that would suffice as “snacking” between meals.
I have done previous challenges but I do not see the specific warmups in the challenge ebook – Could you direct me to the page?
At the very top of each workout there is a place that says “Upper Body Warm Up” or “Lower Body Warm Up.” Click on that to see the warm ups.
I did not write down my measurements at the start, is there a way to access them so I can compare? Thank you.
Please look at the email confirmation from when you submitted your before pics, it should have your measurements, or email your request to: [email protected] and someone can help you out.
I forgot to write down my measurements when I submitted them. Is there a way to see what they were when I submitted them? Thanks
Your starting measurements should be in the email you got when you started the challenge confirming your before photos and info was uploaded. If you don’t have that email, you can email: [email protected] to ask for that info
Silly question, Can the band be washed/ dried in machine or by hand?
Thank you
I would wash it by hand, the washing machine and dryer might loosen the elasticity and it might not feel as tight 😉
Hi think tank!
I am doing Wednesday’s workout tomorrow (I had to change up days off earlier in the week) and it’s looking a little ominous for me right now as my knees have started to really hurt. I’ve done my best to roll, ice, rest, etc but they are just not happy.
Is it better to push through with a slightly lighter and easier version, skip it, and just do the next legs session on Saturday? I don’t like missing sessions and already have skipped cardio today because we don’t have upper body machines and my knees in no way could handle it today.
Thoughts?
Thank you!!! 😊
Hi Vanessa-
I am so sorry you are dealing with knee pain. Is this normal for you, or have you had chronic knee pain in the past and had your knees checked out by a specialist?
I would recommend warming up thoroughly before attempting a lighter, modified version of the workout tomorrow and assessing how your body feels with the lighter workout. If it doesn’t feel good, I would NOT push through it, it isn’t worth it and you might have something serious going on that could lead to injury. You shouldn’t be feeling any “bad” kind of pain, just lactic acid burn from the workout, in other words, the “good” kind of pain. Just listen to your body and do the best you can do with what your body is telling you, even if that means not working lower body and going to have your knees checked out.
Please keep us posted!
~ Naomi
Hi – want to do the frittata with goat cheese and sub out asparagus for sun dried tomatoes. Are sun dried tomatoes an acceptable substitute if I drain and rinse the oil off? I know they are not on the exchange list.
As long as they don’t have any sugar added, sun-dried tomatoes and tomato are the same thing, just sun-dried, lol, so you can use the tomatoes on the exchange list as a guide for the sun dried tomatoes, though the weight/portion size won’t be the same as regular tomatoes because sun-dried tomatoes are dehydrated so all the water has been taken out of them. I won’t be able to help you with the accurate portion size of the sun-dried tomatoes in place of the tomatoes, but you can calculate by the calories/macros per serving size of the sun-dried tomatoes in place of asparagus.
Sorry if someone asked and I missed it but I don’t have cables at home. Is this an error? Should I just use resistance bands or tubes?
You can use resistance bands or tubes in place of cables, they serve the same function 🙂
I did great first two weeks. This week my arms feel so weak. Very odd. Is this normal?? I’ve been doing these challenges for 4 years and I feel like I got a plateau this week .. maybe I pushed myself too hard last week?
You might just be going through a “strength growth spurt” which happens from time to time 😉 You could be training much harder because you’re getting stronger but then there is a period of fatigue. Make sure you’re getting in all your protein, hydrating and doing active recovery to help flush out left-over lactic acid soreness. Just go a little lighter to reduce the intensity this week and reassess to see how you feel next week.
Great job! 😀
Is there any substitute for this exercise? I have balance issues, mainly with my left side, that make it feel unsafe.
I would recommend stepping t the side either on a lower step, or just step to the side on the floor, then raise your leg. Or you can put your hand on the wall for stability and just do the leg raises instead of lateral step to leg raise. I hope this helps!
I used my blender. Cornstarch
I am not sure why yours would be runny. I haven’t heard anyone else experience this. Sorry, I know that’s not much help.
Hey. Is the banana pudding supposed to be runny? I’m not sure how I’m supposed to eat it or what I did wrong. Ha
Add another banana? Then I know the macros would be off…
Anyone else having this problem?
Help!
Thanks. 🙂Hummmm, no it shouldn’t be runny. How are you mixing it in a food processor, and which are you using, cornstarch or arrowroot?
I was super sick last week with the flu, missed week #2 workouts. Should I pick up where I left off at or move ro week 3? Thank you
If you want to do the full challenge, I would go ahead and do week 2’s workouts. If you want to stay all caught up with the challenge, then do week 3’s workouts since that’s the week we’re heading in to. It depends on which is more important to you. I hope you’re feeling better! 🙂
I’d like to make the frittata with bell peppers instead of asparagus. I was wondering how much to substitute. How many grams/ounces,etc is 5 spears of asparagus?
I would weigh out 5 asparagus spears to see what the weight is in grams, then use that same calculation to measure out the same amount of bell peppers in grams. It will be an even exchange since the weight in the exchange list is the same.
So 4 slices of turkey bacon are on the exchange list as a lean protein w approximately 25 gm of protein. There is only 2-3gm of protein per slice. I’d have to eat like 12 slices of bacon 😁 Suggestions? Is it a brand thing?
Try to look for a brand with a littlele higher protein per slice. I am not sure what brand Nicole used to calculate the meal plans/exchange list for this challenge, but that seems a little low per slice.
Ok. So don’t go to failure like usual. If I’m doing 15lb dumbbells and I can do past 20, do I stop at 20? If I were to increase to 20lb wts, I may only be able to do 12, so stick with 15lbs?
If you can get 12 reps with 20lb dumbbells, go ahead and do as many as you can with the 20lbs then drop to 15lbs to hammer out the remaining reps to get to 20 reps.
Reps are 20 and superset so 40. With lighter reps, it’s easier to hit failure. Like 8-10, I’ll push to get there and increase weight to what I can get 7-8. With 20, I slowed the reps and 20 is burning but I get there and can maybe do a few more but not many. It I increase, I know I won’t be able to get to 20 and maybe 15. Should I try for heavier the first exercise and maybe drop to get the full 20 and then do same for second exercise? Or is 20 reps burning good enough?I hope I’m explaining it
You are suppose to choose a weight where you are able to get the number of reps and sets in that it calls for in the challenge workout 😉
