[Naomi]

Brenda Corbo wrote:

I have a nutrition question and unfortunately every time I try to get into the nutrition forum, I am redirected to the home page.
Nicole was asked this question on the zoom call but someone walked into my office and I missed the answer ~ I do not eat dairy so what should I substitute in its place?
Thanks!

Hi Brenda-

Since there is no substitute for dairy, except for another dairy, I would recommend choosing any of the meals that don’t contain dairy. You can eat a meal more than once, for example, you can eat meal 2 for both meal 2 and 3, etc., so just choose meals that don’t contain any dairy 😉 Does that help? Best of luck with the challenge! 🙂

[Naomi]

erinsaeger wrote:

After the challenge qiestion….. Could I “cut” doing the Phase 1 training with the Phase 2 nutrition?

Absolutely that is a possibility, though you may need to implement the cardio of Phase 2 as well as the nutrition of Phase 2 (in combination w/ strength-training of Phase 1) in order to really see some good leaning out and definition/cuts 🙂

[Naomi]

jennifer2 wrote:

Thank you for the encouragement! I am so happy stitches are out. I will finish up challenge after hand MRI & PT. I still am down pounds & am still meal prepping, can not wait to return to normal activities at the gym! 3 more weeks is our hope that bones are healing! Hoping everyone finished strong!

YAYYY!! That is fantastic news!! 😀

[Naomi]

erinsaeger wrote:

When will the after photo hashtag be available?

Hey there- it will be emailed sometime today. The NWFG is in California, on Pacific time, so keep in mind it is earlier there and they don’t typically arrive at their offices until about 10am Pacific 🙂

[Naomi]

kristinrigoni wrote:

Good morning,

I have a question regarding the 60 day challenge. If I could get your input I would greatly appreciate your time. I’ve been lifting and training for years so this isn’t new to me. However, I have never eaten this much food so this is new to me. The extra calories have helped with my energy and i am able to lift heavier which is great! I’m loving that. My question is I’m struggling to understand why I feel and look so much thicker and heavier instead of leaner on this last phase of the challenge. Initially, phase 1 I lost 4 pounds in a week as I’ve progressed through this I have gained 5 pounds. I’m not worried about the number on the scale, I’m not understanding why my clothes are tighter and I’m looking thicker. I am 5’3 and 130#. I should say that I never have eaten this many carbs and I know the carbs are contributing to my energy, etc. i always thought I was carb sensitive so I never consumed a lot. Maybe its going to take awhile for my body to adjust to the diet?

Again, I appreciate your time and input!

Thank you,

Kristin

Hey Kristin- I am not sure why you would be seeing more gains and feeling thicker and clothes fitting tighter in this phase. How is your water intake and sleep been the last week or two? Do you see any other positive visible changes to your body? Are you following the meal plan and workouts to a T? Are your hormone levels normal that you know of? There could be number of reasons, I’m just trying to help you narrow it down a bit, though there may be several contributing factors.

[Naomi]

cowen06 wrote:

Is there a reason why I would see inches lost in the build phase but since we have been in the cut phase nothing? I feel like we only have one more week left of the challenge and I’m kind of confused why the inch lose as stopped.

Hey there- are you seeing other changes? How are your clothes fitting? Do you visibly see more cuts, lines and definition? I have gone through cutting/shredding phases before where I didn’t lose any inches or pounds, but got more definition.

[Naomi]

yvettewilliams70 wrote:

I apologize if this was asked, I couldn’t find it, and I’m also sorry if I chose the wrong area to ask it in.

I was wondering if I will still have access to all of the challenge information once the challenge is over, if I am not a monthly member? The workouts, the meal plans and the videos.

Thank you,
Yvette

Hey there- you will have access to the current challenge info for two weeks following the end of the challenge, then it will no longer be accessible. I would encourage you to save all the workouts and meal plans by clicking on the image, then saving/downloading it in a file one you computer. Unfortunately, the exercise videos cannot be downloaded or saved.

[Naomi]

Kerri Richards wrote:

So I’m 5’9 and on meal plan 3, my sister is meal plan 2. The couscous I use is 1/4 cup = 160 cal, 6g protein. 33g carbs and 1g fat.

The near east my sister uses is 1/3 cup = 200 cals, 7g protein, 42g carbs, .5g fat.

Also, make sure you’re measuring the cous cous after you’ve cooked it, and make sure the entry in MFP you’re looking up is the cooked measurement, not dry. The measurement and serving size on the cous cous box will be the dry measurement, so it will be off. I hope I’m not confusing you lol!

[Naomi]

Kerri Richards wrote:

So I’m 5’9 and on meal plan 3, my sister is meal plan 2. The couscous I use is 1/4 cup = 160 cal, 6g protein. 33g carbs and 1g fat.

The near east my sister uses is 1/3 cup = 200 cals, 7g protein, 42g carbs, .5g fat.

Ahhh, gotcha! If you look at the exchange list, the serving of carbs for cous cous should equal 25g of carbs per serving, and 10g of carbs per serving of zucchini. For meal plan 2, the total carbs for each meal should be about 27g of carbs and for meal plan 3 the total carbs for each meal should be about 29g of carbs per meal.

What I recommend doing for moth of you is measure out the serving of cous cous for each brad that you got to equal between 17-19g of carbs since the zucchini for the meal you are talking about will make up the rest of the 10g of carbs.

Does that make sense?

[Naomi]

angela1 wrote:

It does make sense. This afternoon I had a waxing appt and when I grabbed my thighs, I was shocked there there was MUSCLE to hold on to! LOTS of muscle! Holy cow! It used to be just giggly skin and fat to grab.

I feel great, a bit sore but emotionally stronger than ever and physically I am so much stronger.

Ill stop looking at the scale. I guess I was expecting to lose 5 lbs the first week of cutting like you do on a new “diet” the first week but we have already been eating totally clean for 4 weeks so no extra crap to trick the scales.

I guess I sent this a little premature but I was struggling. thanks for the response. I needed to see the forest for the trees.

Angela, that is FANTASTIC!! You are making amazing progress and everything is coming together. Keep it up, trust the process, and kick the rest of this challenge in the caboose. You’ve GOT THIS!!! 😀

[Naomi]

jennifer2 wrote:

Naomi,
Good News no surgery as long as I follow his orders. This means no working out for 4 weeks but so excited no surgery is needed. So I will stay on diet and do my light walking I am allowed to do and then finish up after the challenge ends. I pray that everyone stays injury free and has fun with the last few weeks!

That is GREAT news Jennifer! YAY!! You can still focus on your nutrition and some activity, so that is AWESOME! All you can do is the best you can with what you have to work with, and you can make some great progress with what you have to work with 😉

[Naomi]

jennifer2 wrote:

This week has started off rough! While building a small fence on our land this weekend I ended up in an ER for a smashed right hand. Broke a finger near the joint (I tried to be tough but ouch) & needed stitches to close it back up as the joint came through the skin. I am off to see a hand surgeon tomorrow to make sure the tendons are going to heal correctly. The kind Doctor who reset & stitched me up said no cardio until stitches are out & no lifting for 6 weeks😱.
I will find out more from the hand surgeon his thoughts on surgery & if cardio is ok once stitches are out as I move to his care tomorrow. I was already behind due to getting the flu & bronchitis during phase 1. I have lost 4 inches in my hips, 3 in my waist & lost 8 pounds even though I was behind! I have enjoyed this challenge minus my own health challenges thrown into the mix. Hoping to stay on meal plan & if no extra surgery is needed do legs & cardio. I won’t finish timely but want to continue as my doctors allow!

Oh no, Jennifer, I am so sorry!! I hope everything goes well with the surgeon appt, please keep us posted! And please listen to whatever the surgeon and your doctors advise you to do (and NOT to do 😉 ) xo

[Naomi]

Kerri Richards wrote:

Is there a particular Cous Cous that should be used. It seems the macros are all over the place on different brands. I use the Rice Select Cous Cous original and my sister bought Near East original.

Hi Kerri- Nicole didn’t specify a specific brand, but I would try to find one that is as close to the macros listed for that meal in the meal plan, depending on what meal plan you’re on. I’m not sure how tall you are, but let’s just use Meal Plan 2 as an example: the total amount of carbs per meal would be 27g of carbs. I would try to measure out the amount needed to total the grams of carbs per meal. What are the differences in macros per serving for the two brands you mentioned? And are the serving sizes the same?

[Naomi]

angela1 wrote:

Help! Im loving this challenge. So proud of myself. Have stuck to every single workout and meal plan like a PRO.
I step on the scale today and nothing! Lost .5 lbs after 5 weeks! Ive noticed my cellulite has not improved either. Im 5’3″ and feel that maybe there is just too much food on meal plan 1.
Thoughts? Advice? SO discouraged this morning.

Angela, am so sorry you’re feeling discouraged, but congrats for sticking to everything on the program 100%! I do have a few questions for you:
– has your strength and energy improved?
– how do you feel?
– how are your clothes fitting?
– do you see more muscle and/or definition in certain areas?

The first phase of this challenge was lean muscle building (not necessarily a weight loss phase) and the phase 2 is a cutting phase, geared more toward fat loss. But we’ve only been in Phase 2 for 1 week, so you may start to see more changes this coming week. Fat loss doesn’t always mean you will lose weight. You may gain muscle and use fat, which will change and transform you physique, but you may not lose any pounds on the scale. Does that make sense?

Keep pushing, you’ve got this!! 😀

[Naomi]

Thank you for giving more detail about your headaches. I can’t really see any correlation between your headaches and anything in particular with regard to your routine, so I am not sure what your headaches could be attributed to. A few things that could cause headaches:
– that time of the month
– fighting off a possible cold, other virus or bacteria
– stress/tension
– dry, cold air
– allergies
– too little sleep (doesn’t seem to be the case with your sleep)
– dehydration (you seem to be drinking plenty)
– high or low blood pressure
– hormonal issues

I hope you’re feeling better today and hope the headaches subside! Best of luck in Phase 2 🙂

[Naomi]

hpboyer wrote:

Anyone else experiencing headaches in Phase 2? My first thought was hydration but I have been drinking over a gallon of water (my normal) every day. I’m getting my normal amount of sleep. Could it just be the lower amount of food I am eating that could be causing these?

Hey there- I don’t think the decrease in calories could be the cause of headaches. What day did you start getting the headaches? Do you get them every day? How long do the headaches last? Do you get them multiple times of the day?

I would try to pay attention to different factors that may trigger the headaches, such as what time of day they occur, how long they occur and how frequently.

[Naomi]

scott1368 wrote:

Hi,
What does the hip circle do to change a squat? Just curious if it’s adding difficulty, changing how the muscles are engaged, or something else.

Thanks!
Scott

Hi Scott- the hip circle makes a HUGE difference when you add it to just about any exercise. It increases the intensity of the squat in ways only a hip circle cam… just try it and see, you will notice pretty much immediately 😉

[Naomi]

Jen wrote:

Now they are working again.

Glad to hear they are working 🙂 In the future, if you have any technical issues such as accessing any of the challenge documents or videos, you can contact our tech support team at: [email protected] and they can troubleshoot your problem.

Best of luck in Phase 2! 😀

[Naomi]

Cristle Jose wrote:

How many grams would I weigh if I wanted to sub papaya for my fruit?

Hey Cristle- I’m not sure what meal plan you’re following or how many servings of fruit your meal plan calls for that you want to sub papaya for.

Here’s what I recommend you do:

For any food you would like to substitute that is not on the challenge menu, recipe or exchange list, you would do the calculations as follows:
– look at the instructions for the food you want to sub (in this case “fruit”) and follow the instructions, which for fruit would be that you want to aim for 25g of carbs per serving of fruit.
– look at your meal plan and see how may servings of fruit are called for in the meal you’re wanting to sub papaya for.
– look up “papaya” in My Fitness Pal and see how many grams of papaya will equal the amount that equals the serving size your meal calls for
– or you can Google “how many grams of papaya equal 25g carbs” if you don’t use My Fitness Pal.

Or you can wait until after the challenge is over to eat papaya and follow the meal plan as it is listed to keep things simple 😉

I hope this helps, good luck! 😀

[Naomi]

cowen06 wrote:

I had knee surgery over 15 years ago and menopause has kicked my butt the last few years so to be honest I was trying to give it my all but then the knees thought otherwise LOL. Just wanted to make sure I was getting the best results possible and if I needed to adjust food since I can’t go all out. Thanks!

Just do the best you can without hurting yourself 😉 There really is no need to push so hard that you compromise your knees. You can get great results by swimming, doing any of the elliptical workouts, stationary bike cardio workouts or any other low-impact cardio and not have to change the meal plan.

Best of luck to you! 🙂

[Naomi]

Brynda Privitt wrote:

My Cauliflower lentil loaf did not “loaf” – it did not stick together at all when baked. Tastes ok, ate like a scramble.
Anyone else have this problem?
thank you

Hummmmm – I am not sure why this might have happened, hopefully someone else who may have had similar issues can offer some insight.

[Naomi]

Pufferfish wrote:

Hi!
Loving the the challenge so far, and have a question about the goal deficit per day or week in the two phases. I sometimes have very hectic days where I’m walking a lot and on my feet most of the day. My fitness tracker tells me I’ve burned up to 3200/3400 on the busiest of days. So even if these are only accurate to a 25% margin it means almost a 1000 kcal deficit some days. And then I feel quite hungry and lethargic. So I’m just wondering what sort of daily or weekly deficit you have in mind on this plan. I’m thinking I perhaps should eat one more meal if I have a 3400 kcal day. I’m on meal plan 2 for women. 😊

Hey there- I wouldn’t take into consideration the calories any of the trackers you use say you’re burning. There are SOOOOO many different factors that could come into play with your calorie deficit vs expenditure on a daily/weekly basis.

Nicole doesn’t set specific daily or weekly caloric expenditure “goals” to aim for regarding the amount of deficit you should try to achieve since there are so many different individual factors to consider.

My recommendation to you is to focus on following the transformation challenge – workouts, cardio and nutrition – as Nicole has it laid out for you 🙂

If you’re interested in a more individualized program created specifically for your needs and goals with more detail pertaining to you specifically, we do offer one-on-one training with Nicole’s Team. Best of luck with Phase 2! 😀

[Naomi]

jlamothe0908 wrote:

Hi,
Is it ok to split up the 45 min cardio workout, like do 25 min in am and 20 min in the pm? or is it best to do it all at once?

Thanks,
Jo Ann

Hey Jo Ann- I would recommend keeping the 45 minutes in one chunk. For this Phase and this type of cardio, doing one 45 min cardio session will be more effective than splitting it up into two sessions. You may not get the same results if you change the duration of the workout to one 20 min and one 25 min session.

Best of luck in Phase 2! 🙂

[Naomi]

cowen06 wrote:

I also have a question – I have bone on bone knees and did HIIT 3 days in a row which impacted my knee. It’s still swollen after a week and half and having a hard time doing the HIIT portion at such a high intensity. I am following Meal Plan 2 – should I adjust the calories for the lack of the HIIT/Cardio?

Hey there- if I am not mistaken, if you have bone-on-bone knee issues, you should never do any high impact cardio ever – no running or jumping or other cardio that causes your knees to have to absorb a high amount (high impact) shock. Have you ever discussed this with your doctor? Your knees do not have the cartilage necessary to absorb high impact shock of jumping movements and the pounding of running, etc.

I would only stick to low-impact cardio after the swelling in your knees go down. Make sure you ice your knees several times a day.

Since the calories are lower in Phase 2, I would not change anything about the meal plan, just be careful and don’t do anything your doctor would advise you no to do.

Best of luck!

[Naomi]

rebsyd1 wrote:

I cooked my quinoa and weighed out 100g. When I enter the quinoa into MFP it says it’s 357 calories. Is that correct? That is the total of the meal for the most part. What did I do wrong?

I attached a snap shot.

Hey there- MFP may not be accurate with the brand you’re using since individual people are able to enter in totals, so someone may have entered in the incorrect totals (or maybe entered it in as cooked when it should be uncooked, etc). Can you look and see if there are several options in the database for that brand of quinoa?

So if you do a search in the database for for the brand of quinoa you’re using, see if several come up in the database.

I hope this helps, good luck with Phase 2! 🙂

[Author]

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