[Naomi]

Alisa wrote:

The exchange says 6 egg whites = 245 g (1 cup) of liquid egg whites?

You are correct! Lol, it is 46g for 1 serving of egg whites according ti my All Whites Liquid Egg Whites (I had it in my head it was 3 because – from memory – the nutrition label of egg whites is 3tbsp so I had “3” in my head)

6 egg whites = 245g

Thank you Alisa! 🙂

[Naomi]

sarahcanderson wrote:

Hello! So in previous challenges, we could just click on Phase 1 icon/graphic and be able to download/save each individual workout for the day, the calendars, recipes, etc. I only see the e-book now (I prefer the other way, just how I organize!) Am I missing it or is the program only in e-book form now?

THank you!

Hi Sarah- I am so sorry, but we are only providing the E-book for PDFs now You can still view the individual workouts via the chart w/ the like for video demos, but not individual PDFs as in previous challenges. If you would like to send a suggestion/recommendation to include both as is your preferred method of navigating the challenges, you can send a comment/suggestion email to: [email protected] for consideration for future challenges.

Best of luck shredding! 🙂

[Naomi]

Danieal O’Ferrell wrote:

Sorry if I missed it but I haven’t been a me to find the vegan meal plan. The vegan recipes were included in the e book but from the video segment I thought there would be vegan meals like from the previous challenges.

I am so sorry about that, yes, the vegan meal plan should be uploaded in the e-book today so keep checking back. Sorry for the inconvenience! 🙂

[Naomi]

aynapena8.ap wrote:

Hi,
Can I swap the Cardio workouts for stationary bike workout? I’ve been doing the Peloton App is that still ok?

Absolutely, the cardio workouts are just samples/ideas for workouts but you can do whatever cardio you prefer as long as you adhere to the cardio schedule, type, duration and intensity 😉

Best of luck with the challenge!

[Naomi]

sarahann25l wrote:

I have a rower and a neighborhood 1 mile circle for cardio stuff. I have never done HITT before. It is a little overwhelming. What is you advise just do 40 sec work 20 rest? repeat?

Hi Sarah- if you read through the Cardio Section and the information in the cardio section of the Challenge Program E-Book (starting on page 34) Nicole explains how to execute HIIT workouts. You can set your timer to mimic any of the HIIT workouts for your rower/outdoor run workout and create your own HIIT workout with what you have to work with 🙂

Best of luck with the challenge! 😀

[Naomi]

Clayze Cobo wrote:

@naomi,

What is the time btw meals do you recommend? 3-4 hours is fine?

Hey there- yes, 3-4 hours is about how long is recommended between meals. Good luck with the challenge! 🙂

[Naomi]

Dara wrote:

Thanks! It is 45 minute class and HR stays pretty high. According to my watch average calorie burn for a class is about 500.

Wow, nice! Yep, that could be in place of an Interval Cardio session for sure!! Have fun kicking butt!! 😀

[Naomi]

Oliverbinns3 wrote:

Hello!!!

Would fasting be recommended if each of the meals are still eaten and the post work out meals are ate immediately after training?

Hey there- fasting is not incorporated as part of this challenge, but if that is something you personally would like to incorporate then that is totally up to you. The daily nutrition/meal recommendations are outlined in the nutrition portion of the program, so as long as you follow the nutrition recommendations outlined for daily intake, you should see results 🙂

Best of luck with the challenge!

[Naomi]

jESSICA ESTENES wrote:

Is goat cheese 1oz acceptable ? Also light laughing cow cheese would that be ok too?
I have no cheese and these are my two options

Yes and yes, those should both work fine 🙂

[Naomi]

zeewray wrote:

Is canned pure pumpkin purée Allowed?

As long as the ingredients are just pumpkin then yes 🙂

[Naomi]

Cathleen wrote:

Hi,

How many grams is 6 egg whites?

Thanks,
Cathleen

3 egg whites = 46g so it would be 92g for 6 egg whites 🙂

[Naomi]

toni.partin wrote:

Can you use low calorie bread as an alternative to Ezekiel bread? Thanks!

Toni

Hi Toni- I would recommend using a healthy bread alternative such as Dave’s Killer Bread. Ezekiel Bread isn’t necessarily lower in calories than regular bread, it just has healthier, whole ingredients 😉

[Naomi]

Stephanie wrote:

The exchange list says to measure all vegetables cooked except lettuce, but there are some veggies I’d rather eat raw (probably not going to eat a cooked cucumber 😆🤢). I sometimes like to eat raw peppers or raw green beans, etc. Anyway I was wondering if I should increase the measurement for raw veggies slightly? Like by 10 or 15%?

Hi Stephanie- just to be safe, I would eat the indicated measurement even of the raw veggies. I am not sure what the conversion of the cooked veggies to raw veggies would be, so I don’t want to tell you incorrectly, so better to play on the safe side and just measure out raw what the measurement is of cooked, even though there will be some difference because of water loss in cooked veggies.

Bets of luck with the challenge! 🙂

[Naomi]

eschellenger wrote:

Unable to consume dairy, would it be ok to substitute a fat here or prefer or another alternative? TY!

Hey there- you can choose any of the other meals (except the post-workout meal) that doesn’t have dairy. The meals are roughly the same calories and macros, so they are interchangeable and you can eat a meal more than once, so I would recommend choosing any of the meals that don’t contain dairy.

Best of luck with the challenge!

[Naomi]

toni.partin wrote:

Does anyone know the size of the scoop that is in the Npower Protein Powder? I have some whey protein powered i am going to use up and need to make sure the scoop size is the same.

Thanks!
Toni

Hey Toni! I would highly recommend measuring out the protein in grams on a food scale instead of using measuring scoops, measuring spoons or measuring cups. These aren’t always accurate, so if you measure out 26g of your protein it won’t matter what scoop you use. But the calories and macros may also differ between the protein powder you have an the nPower protein, so the serving size may need to be different anyway in order to try to match the calories and macros in one scoop serving (26g) of nPower Protein Powder. Does that make sense?

[Naomi]

Oliverbinns3 wrote:

Hello!!!

I am returning back to jiu jitsu training and it will be solo drills during the duration of the challenge. Is the additional cardio unproductive for the purposes of the challenge or is it ok if I keep my heart rate relatively low?

Hey there – it should be OK if you keep your HR relatively low, or the drills could also be considered as one of your interval cardio sessions depending on how high your HR gets and how long the drills are.

Best of luck with the challenge! 😀

[Naomi]

brandyhamel20 wrote:

So I’m probably over analyzing this but I want to truly understand the difference between the the hiit and interval cardio. I like to use a HR monitor to keep on track when doing cardio. I’m well aware of doing proper hiit, but I’m a little confused as to how the other interval training differs. So I guess my specific question is heart rate wise what should I be looking for on interval days that’s different than hiit? Thank you!

Hi Brandy-

HIIT (High Intensity Interval Training) is when you are going as hard as you can possibly go for the high interval segment during HIIT. It is literally super high intensity interval training, so your HR should be at about max capacity during the high interval. This is also why HIIT is typically shorter duration — you should physically be incapable of going for very long because the intensity is so high.

Interval days aren’t as high intensity as HIIT, which is why you are able to have longer durations of cardio. The high interval isn’t as intense as the high interval is with HIIT, so you should be at about 60-75% of Max HR during your “working” interval segments. You shouldn’t be at Max HR as you are with HIIT.

I hope this makes sense and help you understand the difference between the two better 🙂 Bets of luck with the challenge!

[Naomi]

Maria wrote:

what is the best app to use where I can add the one minute rest?

Hi Maria-

A really god interval timer app is actually called “Interval Timer” and you can just search for it in your App Store.

Goo luck with the challenge! 🙂

[Naomi]

Alison Padovani wrote:

Summer Shred Challenge

Yay, it looks like it’s working! Or at least you are able to post, so hopefully challenge participants are able to also :-/

Thanks Alison!

[Naomi]

kaylacroman wrote:

Quick question on the menu. This is my first challenge so I’m still navigating it all 🙂

I’m prepping for my first week’s grocery trip and for Meal 2 and both options list protein powder.

I assume that option 2 is a shake where the ingredients are blended together, and if so should I be adding water/almond milk to it?

For option 1, is it suggesting a protein shake along with the meal or blending it with the other ingredients to put on the bagel?

Hi Kayla and welcome to your first challenge! We are so happy you are on board!

Unless the meal plan specifically says to add almond milk, you will add water. You can consume the ingredients in the meal plan however you like! You can blend everything in a blender, or you can find other creative ways of preparing it. We have quite a few creative challenge participants who post very interesting ways of prepping, cooking and baking some of the meals, so use your culinary imagination and enjoy! 😀

Best of luck with the challenge!

[Naomi]

lcarice28 wrote:

I don’t think the nutrition area is working on the forum. I cannot post anything.

We’re on it! We’ll have that up and working asap, sorry for the inconvenience!

[Naomi]

Stephanie wrote:

Hi! Sorry for adding this here, I’ll be more than happy to delete and re-write it once the nutrition section is opened up.

I have a homemade tomato sauce, literally just tomatoes, onion and calorie free spices and herbs. Should I treat that as a vegetable serving? Thank you so much.

No worries! We’ll get the nutrition forums link working soon 🙂

Yes, you can treat that as a vegetable serving, absolutely! Good luck with the challenge!

[Naomi]

Dara wrote:

Hi! If I do a kickboxing class a couple days a week, should that replace cardio for those days or be in addition to?
Thanks!

Hi Dara- it depends on how long the kickboxing class is and how high your HR gets up, but I would imagine it could replace either the HIIT or Interval cardio depending on the length of the class and intensity of your HR.

Good luck with the challenge 🙂

[Naomi]

Karen Gillen wrote:

I reviewed the workout programs, and they don’t have many back exercises. I have a lot of muscle and am wondering whether this program may result in a deterioration of muscle. Realizing that everybody is different, do you have thoughts on whether it might make sense for me to add an extra back exercise on upper body days? Thank you.

Hi Karen- this Challenge is a “shred” challenge, so it is geared toward leaning out which could result in some muscle loss as well as fat loss. If you personally would like to add exercises to the program based on what your individual goals are, that is totally up to you 🙂

Good luck with the challenge and reaching your goals!

[Naomi]

ca_nada86 wrote:

Hi!
I was looking at the cardio and want to go on an actual bike ride instead of being in a gym. How can I modify it so that I can get my cardio in, but outside on my bike? I don’t have any way to track my RPM on my bike.

Thank you for your help! 🙂 I’m excited about this challenge.

Hey there- no worries! As long as you stick with the time/duration of the cardio outlined in the program and your HR is within the range required, that will be in line with the cardio for this program 🙂

Good luck with the challenge!

[Author]

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