Naomi
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On workout 2, the 3rd super set calls for one arm cable Arnold press. When you click on the workout video, it shows cable Lateral delt raise instead? Which one are we supposed to do and if it is the single arm Arnold press, is there a video?
Hi there-
It is single arm cable Arnold presses. I will reach out to the team to see if we can get the video link fixed and update you ASAP 🙂
~ Naomi
On workout 2, the 3rd super set calls for one arm cable Arnold press. When you click on the workout video, it shows cable Lateral delt raise instead? Which one are we supposed to do and if it is the single arm Arnold press, is there a video?
Hi there-
It is single arm cable Arnold presses. I will reach out to the team to see if we can get the video link fixed and update you ASAP 🙂
~ Naomi
Hey everyone-
The meal is correct. I used Women’s Meal Plan 1 as an example as follows:
6 oz plain, nonfat Greek Yogurt: 6g carbs
100g blueberries: 14.5g carbs
10 pecan halves: 2g carbs
1/2 scoop nPower Isolate: 1g carbsTOTAL CARBS: 22.5g of carbs for meal total
Goal total per meal = 29g carbs +/- of carbs which means the meal total for carbs falls within the target carb total per meal
I hope this helps!
Is it just me or is Womens Meal Plan , meal one option 2 missing the carbs?
Which meal plan are you looking at, 1, 2 or 3?
I would be curious too. I have some of those tubs with the same expiration and have been using them
Please email [email protected] for questions about nPower Supplements.
I’m curious about the choice of zone 2 for the cardio. reading lots by Dr Stacy Sims about peri and post menopause women needing to move to SIT training for cardio. Would love to hear the trainers perspectives
Zone 2 cardio for the duration that Nicole recommends for this challenge is beneficial for peri and post menopausal women the following reason:
Zone 2 cardio offers benefits for perimenopausal and postmenopausal women by improving cardiovascular health, enhancing insulin sensitivity, and reducing inflammation. It helps manage weight, builds endurance for higher-intensity workouts, and promotes a less taxing way to release stress and balance hormones. Low-impact Zone 2 exercises like walking, swimming or cycling are particularly beneficial for joints, a common concern during this life stage.
Specific Benefits
Improved Cardiovascular Health: Zone 2 training boosts heart function and blood flow by stimulating the heart muscle and increasing the size and number of mitochondria, the powerhouses of your cells.
Enhanced Insulin Sensitivity: This low-intensity exercise makes muscles more sensitive to insulin, helping with glucose uptake, which is often reduced with age and hormonal shifts.
Stress and Hormone Balance: Zone 2 cardio is a low-stress activity that can help reduce cortisol levels, a hormone that tends to be elevated during stress and menopause, contributing to hormonal imbalance and difficulty with weight management.
Weight Management: By improving the body’s ability to use fat for fuel, Zone 2 training supports weight management, which is a common challenge for women in perimenopause and postmenopause.
Reduced Inflammation: Zone 2 exercise helps combat inflammation and reactive oxygen species (ROS), which are associated with aging and metabolic issues.
Increased Endurance and Performance: This foundational training builds a strong aerobic base, allowing for better performance and endurance in higher-intensity activities and building strength.
Low-Impact and Joint-Friendly: For women experiencing increased joint discomfort, low-impact Zone 2 activities like swimming, walking, or cycling are excellent choices that put less strain on the joints.I hope this helps, best of luck with the challenge 🙂
I have 2 tubs of NW protein that have an expiration date of 4/24, both are open. Are they still good? They look okay. Thanks!
Hey there, can you email [email protected] for questions about the supplements? I am not sure of the answer.
Good afternoon! I’m not able to download the workout tracker for some reason. When I click on the link inside the main ebook, it takes me to Nicole’s login page. And when I login, it doesn’t go anywhere. Are you able to email it separately?
I am so sorry you are having technical problems downloading some of the content. Please email this issue to [email protected] and someone can help you out there.
When will they be added and how will we download changes?
The recipe was added to the ebook on the website.
Question re: meal timing. I’d like to be consistent with my strategy in timing and meals. I like to eat in the morning something quick (protein- 1-2 protein balls,I’ve tried protein shake) Before workout at 5AM (otherwise I bonk during workout), (I also have limited time to eat really to sit and enjoy until 7-7:30 pm when I’m back home but have the time in kitchen in morning rush somewhere between 6:45am, usually 7-7:15 am at home where I like to be eating and can prep food for breakfast).
If I have just a shake after AM workout I’m hungry when I get to work. How soon after postworkout meal 5 can I have breakfast? AS I have some minutes in the morning in my kitchen that would be the time I can eat eggs, etc. and have a few minutes before leaving the house in the morning at 7:30am.
Evenings I try to walk after work 6-7pm ish, home at 7-7:30pm. Anyhow, I’ve expiremented a bit like eating at 5,8,11,2 and then 7. My goal is fat loss (and have plateued weight for 5 years basically with little yo yo composition changes). I want to look forward to my food and I’m looking forward to the meal plan, all the recipes look amazing even the vegan ones!Hello-
You can have your breakfast after post workout as soon as you feel the need or feel hunger. I hope this answers your question, as the was the only question I saw in your post 🙂 Just eat when you are hungry about every 3-4 hours.
I just want to say I love the workout tracker, saves time and I love having it all laid out. Thank you for adding this.
So glad you love this addition, we do too and think it will be so helpful! 🙂
My link to the ebook is only opening up 21 pages of the workout tracker?
That is the correct number of pages. There are enough columns for you to put all your info in for each workout.
Just finished 4 Hours to Fit Challenge. Very happy with my results. I did 183 out of 224. I lost 7 pounds overall. My goal was to lose weight. I stuck with it even though I was sore on some days. Thank you Nicole for all the encouragement during the exercises.
Final results: Weight 140 Waist 30 Hips 40.l5 Legs 20.5. Arm 10.5
I will continue to strive to lose more weight as well as inches. This is just the beginning.
Sherri F
Awesome job, way to go!! 🙂 Keep it up!
They flare a little with any weight. In the follow along workout with the French press, Nicole mentioned it could be a shoulder mobility thing so I was just wondering. I have mobility issues in several places lol.
Gotcha! There is a mobility section in each challenge that should help you with this HERE
I have trouble keeping my elbows in with OH triceps. What can I do to help improve shoulder mobility to help this?
I think that has more to do with triceps strength than shoulder mobility. If you can keep your elbows in close to your ears in the same position with no weight, or even a 2-5lb dumbbell, but you only have trouble with it when you use a weight that might be too heavy, it is a tricep strength issue, not a shoulder issue.
Try going 5-10lbs lighter than what you are using now and REALLY focus on keeping your elbows in and back behind your head, and focus on using your triceps to push, not your elbows (elbows shifting outward is a way for your body to try to take the weight away from the triceps, which is why they are going out).
Hi! I was wondering what category tomato sauce/marinara would fall under and serving size? I looked and hopefully didn’t miss seeing it on exchange list. I use no sugar, few ingredients. Thanks for any help!
We don’t have tomato sauce as part of this challenge, not because it isn’t healthy but because the calories and macros can vary so greatly with different brands and types of tomato sauces, so we can’t possibly recommend an even exchange category for the tomato sauce you are using (even with no extra sugar and few ingredients, tomatoes naturally have sugar in them, and some sauces typically use oil of some kind and/or other ingredients). I would advise just using diced tomatoes for now, which would be in the vegetable category, and just wait until after the challenge is over to reintroduce tomato sauce if you want to stay on track with your nutrition for this challenge.
What is the discount code if you brought the challenge. I can’t find the email that tells that information.
Thanks ,
LishaCan you please email [email protected] and ask for the supplement discount code? They will have that information 🙂
Trust the process, and trust the plan that Nicole has laid out for you. But most importantly, trust your instincts! If you want the physique you described, it takes muscle building first, and the fat loss will come once you build the muscle. Fat loss is harder if you don’t build the muscle first because muscle burns more calories than fat (muscle is metabolically active, fat is not). It’s only week 2…. keep going, you’ve got this!!
Is the oatmeal, almond butter, almond milk, and protein powder a shake or an overnight oat type meal?
Whatever you want it to be! You can make any of the ingredients in the meal plan your own creation 😉
I need a bit of clarification regarding discrepencies between meal options #1 & #2. I am currently using the Muscle Building for Women under 5’4” & under 130lbs and there is a slight difference in the listed macros. For example Meal 2 options have different macro counts. If I choose meal 1 option #1, do I need to stick with option #1 for the remainder of my meals for the day to keep total macros in check? I am well versed in using the exchange list without any issues/confusion but the difference in macros is a bit confusing. I hope this question makes sense.
Hey there- Nicole calculated all the foods in each of the meals for the meal plan, so she’s done all the hard work for you with the calculations. All the meals in Muscle Building Meal Plan 1 (except Meal 5/Post Workout) add up to roughly:
348 calories, 33g carbs, 27g protein, 12g fatMeal 5/Post Workout adds up to: 240 calories, 33g carbs, 27g protein, 0g fat
None of the meals have different macro counts in options 1 or 2 of the meal. So, for example that you gave, Meal 2 still adds up to 348 calories, 33g carbs, 27g protein, 12g of fat, but Nicole used different portion sizes of different macro food sources to add up to that total. You are completely “safe” choosing from options 1 or 2 throughout the day for your meals.
If you are not 100% confident with using the food exchange list, I would recommend just following the meal plans as they are laid out without swapping anything else out. But, again, you can choose from either Option 1 or Option 2 and don’t have to stick with only Option 1 or only Option 2 because all the meals add up to the same amount.
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
I am doing the fat loss program. I am 5’4″, 132 lbs
So what you are saying is that you are eating all the foods according to Women’s Meal Plan Option 1, and when you log/track your food, you are only adding up to Judy under 1,300 calories? Has it added up to that every day of the challenge you’ve been tracking, or did you just notice it, or are you not eating all the foods on the meal plan? I’m just trying to get a better idea of what’s going on so I can help you.
Are you choosing meals from Option 1 and/or Option 2 from Meal Plan 1 and eating all 5 meals according to the challenge meal plan outline?
Does Nicole recommend any meal kit/services? Can I ask this question (is it allowed) on the fb page to see if anyone else has recommendations for meal kits?
There are quite a few bigger name meal prep companies out there now, but there aren’t any that we specifically endorse though I know she has used MegaFit Meals in the past. If you do use one, just make sure the calories and macros fit your meal plan in the challenge. This isn’t really a challenge-related or challenge-specific question so you can ask on the Facebook page.
Thanks. I was just wondering if I should be eating more because I am burning so many calories. I usually walk twice a day plus my workout which add up to 10-12 kms.
You should be having the amount of calories and macros that are on your food plan target for your height for this challenge. Which meal plan are you following?