[Naomi]

narby67 wrote:

Hi, looking ahead I found the landmine row (Monday)video goes to main page and not the video demonstration
Thanks in advance

Can you please email any technical issues, such as video link problems, etc., to: [email protected] and the technical team can get on it? We can’t fix any of that via the forums, only answer any questions you have regarding the challenge program material.

Thanks!

[Naomi]

pearlosea wrote:

I have suffered from tendonitis from repetitive work. I’ve had physical therapy thru work and I am better but lifting heavier seems to aggravate it again. I started lifting lighter or modified with more reps. Is that acceptable? I struggle with bicep hammer curls and some chest presses. I do the lateral and front raise with dumbbells instead if the barbell. Thanks

Hey there- I am so sorry you are suffering from tendonitis. I don’t understand your question, however. The only question I could get form your post is “is this acceptable?” Do you have a choice given your tendonitis? All you can do is the best you can with what you have to work with. You can’t lift heavier without aggravating your tendonitis, so I am not sure what your question is.

[Naomi]

andrea_gurine wrote:

I have been craving so.e spaghetti and found a sauce that has 35 cal, 6g carbs and 1g sugar per half cup. Is this a meal plan friendly option? Plan on using chickpea pasta. Would the sauce count as veg? Or could I add some mushrooms to round out the veg component?

Hey there- if you are going to eat foods that aren’t on the meal plan or the exchange list, then you’ll need to calculate these things on your own using My Fitness Pal. Nicole spent a lot of time creating the various challenge foods, meals, recipes and food exchange list for this particular challenge. If you want to deviate, then then you are free to do so and have more of an If It Fits Your Macros approach, but you need to calculate all of that on your own.

Bets of luck!

[Naomi]

jlamothe0908 wrote:

Hi Naomi, sorry I didn’t know how to explain it. But lets take the HIIT workout for the spin bike as an example. How do you follow all the changes while you are exercising? Do you write it out on a board or?

Oh, gotcha! I just print out the workout in a smaller (pocket sized) print and put it on the cardio equipment to follow along 🙂

Or you can write it down on a note pad and put the note pad on the cardio equipment, is that what you mean?

[Naomi]

Glenda Chapman wrote:

How many grams or ounces in a medium apple?

Hi Glenda!

Nicole covered this on one of her previous Q&As either last week or the week before in the Facebook community Page.

She isn’t giving out specific grams for apples, but did give the parameter of:
– a small apple is smaller than your fist
– a medium apple is about the size of your fist
– a large app is bigger than your fist and clearly just a BIG apple

I hope this helps, good luck! 🙂

[Naomi]

jlamothe0908 wrote:

Hi, Can anybody give me some ideas on how to follow the changes in the cardio workouts? it’s hard to keep track of where I am at while I’m trying to do the workout.

Thanks,
JoAnn

Hi JoAnn- can you be more specific about which cardio workout you’re having issues with and what you mean by “follow the changes” in the cardio workouts? I don’t exactly understand what problem you’re having and what you’re asking.

[Naomi]

katiepierson12 wrote:

Good Morning!

I unfortunately hurt my back last week and have needed to significantly decrease my activity. I am a fitness instructor and can’t even teach half a spin class without being in substantial pain this week. My question is if I should continue eating exactly as the plan indicates even though I am unable to to train like the plan states as of right now. I am still down a pound following the current meal plan. Didn’t know if I should adjust my calories to phase 2 Thanks for your input in advance.

Hey there- I am so sorry about your injury! Which meal plan are you following, Meal Plan 1, 2 or 3?

[Naomi]

lisagazaille1 wrote:

Hi Everyone….
I’ve been following meal Plan 2 and have been very strict in following it.
However, I’m finding that I’m always very full feeling and very bloated.
I’m not used to eating so many carbs because for the past 2 years I was following a
version of Keto. I wanted to try something new. I’m enjoying but I’m not sure
what I should do to try to eliminate the bloating. I knew that my body would need to adjust to this change but it’s extremely uncomfortable.
Any suggestions would be greatly appreciated. Thank you!

Hey there- maybe try some different carbs on the exchange list if you find certain ones are making you feel more bloated. Also, try taking a digestive enzyme and probiotic if you aren’t already, and make sure you’re drinking plenty of water – aim for about a gallon per day.

I hope this helps, good luck! 🙂

[Naomi]

michelle gomez wrote:

The part I’m not understanding is the macros per meal (not the post meal). 1st meal opt. 1 – this meal should have 51? And the rest should have 34?

I want to make sure I’m eating what the plan is set for my height and make any adjustments.

I would focus on making sure your totals for the whole day are where they should be, so at the end of the day, you should have around:

1,520 calories
120g protein
170g carbs
40g fat

As long as you are within about 5-10g of your target goal macros at the end of the day, you are on target! 🙂

[Naomi]

michelle gomez wrote:

Hi question on macros for meal one.
I ran out of turkey sausage for egg cups so I sub for Turkey bacon. I know I’m off on fats..but my question is on carbs.
40 grams of dry oatmeal and 1 oz of raisins total carbs 51. Can this be right?

That looks right to me, yes.

1/2 c oatmeal = about 27g carbs
1 oz. seedless raisins = about 22g carbs

Totals = 49g carbs + trace amounts of carbs in spinach

[Naomi]

Jerilyn wrote:

What size pickle should it be with egg sandwich? Lrg dill? Baby dill! Spear? Thanks!

Hey there- pickles have very little calories, so use your best judgement based on how much pick flavor you enjoy. Anywhere between a baby dill or large dill or a few spears is fine 😉

[Naomi]

Jerilyn wrote:

What size pickle should it be with egg sandwich? Lrg dill? Baby dill! Spear? Thanks!

Hey there- pickles have very little calories, so use your best judgement based on how much pick flavor you enjoy. Anywhere between a baby dill or large dill or a few spears is fine 😉

[Naomi]

Becky Martin wrote:

Would king crab leg meat be considered lean protein or fatty protein.

It would be considered a lean protein.

[Naomi]

Jennifer Fabbri wrote:

Hi!! The macros come out different for this meal for me on MFP. Help! I’m using the same measurement and the balls are right on, but the rest is off by 100 calories.

Hey Jennifer- I have no idea what you are entering in for it to come out 100 calories off. Can you upload a screen shot of what you have in MFP please so that we can help you?

[Naomi]

amy_cossin wrote:

Is it real bacon on the FP list REAL BACON jus want to Make sure

Correct. Real bacon, not turkey bacon or any other kind of bacon. Just good old fashion pork bacon.

[Naomi]

Ania Dunn wrote:

I have a question about the HIIT component of the 60-Day Challenge. I’m wondering if, outside of having adequate recovery, there is a distinct reason for having the resistance workouts grouped with the HIIT on the same days? At times, I may be too busy to do both in a day, and maybe do the HIIT the following day. What would be compromised if that’s the case? Also, isn’t it better to send a muscle building signal to the body and not inundate it with HIIT in the same time frame? Thanks so much for your input!

Hey there- Nicole put this program together based on years of knowledge and experience, and while there are a number of different ways of putting together a fitness program that includes various techniques for muscle building and maintaining lean muscle, this is merely just ONE of MANY ways to get there. In all of Nicole’s challenges, she has incorporated multiple ways of attaining a specific goal, and she teaches that there are a lot of myths and misconceptions with nutrition, cardio and weight-lifting tactics.

In this particular challenge, you’ll see that you CAN incorporate something like HIIT, sprints and other high intensity cardio while also building muscle (debunking the myth that you can’t build muscle, or may have a hard time building muscle while incorporating this type of cardio).

My recommendation is to follow the plan as Nicole has it laid out, trust her expertise, wisdom and guidance and trust the process.

You can change the program however you want to or however you see fit, that is up to you. But I recommend following the program how Nicole has it for best results. Good luck! 🙂

[Naomi]

mahlkemichelle1972 wrote:

For the meal with the chicken and cheese ?
I do not like cheese 🙂 can I sub with alvacado but would it be 2 oz

Hey there- yep, you can sub 2 oz of avocado for cheese.

[Naomi]

andrea_gurine wrote:

Is it ok to do a cardio session same day as Legs/Calves day? Would it work to put some recovery time between the two such as lifting in the morning and cardio that afternoon?

If you’re going to do cardio and strength training in the same day and separate them (morning/afternoon) it is fine to do that, even on the same day as leg day, but it is recommended that you do cardio in the morning, then lifting later in the day.

[Naomi]

Leanne wrote:

Hi there..

I am using Atlantic salmon and its way higher in calories, should I sub for something else? If I use it I’m over 105 calories and over in fat by 13g eek! Wild caught is very scarce here in Australia it seems and where I live cannot get it at all..
I love salmon 🙁 What should I do?
Leanne

Hi Leanne- I have no idea how to calculate your Atlantic Salmon in with all the other meals you are selecting to eat. My best advice is to make sure you’re logging everything into MFP so that you can calculate what you need to take out and where, and what your portion size needs to be of the salmon so that you make sure you’re on target with your calories and macros.

Good luck!

[Naomi]

mcbride1967 wrote:

Hi,
is cheese considered a F or a D?
Meal plan1 has cheddar cheese as a F.

Cheese should be considered a dairy.

[Naomi]

rockstarluxe wrote:

I’m wondering if I should cut back some fat or carb grams. I have followers the plan, have done the workouts but after five full days eating I have gained weight. It was .1 or .2 each day

It has only been five days and your body is adjusting. It hasn’t been long enough for you to know how your body needs to change in order to know if the program is working or not, as there could be a number of other factors at play: sleep, stress, your cycle, etc. Just because you gained weight over the first five days don’t mean you’ll continue to gain weight sticking to this program 😉

I wouldn’t change anything, and just trust the process.

[Naomi]

mmp0115 wrote:

I think this may be obvious but…if we have a rest day we do not eat the post work out meal…right?

Please read the meal plan. It tells you what to do with your post workout meal on rest days right in the meal plan under the post-workout meal.

[Naomi]

monimoc30 wrote:

I try to eat gluten free what gluten free tortilla would work for the chicken wrap?

I don’t know where you live, what grocery stores you have or what brands you have access to, but just a normal sized gluten-free tortilla will be fine 🙂

[Naomi]

alejandra.rosales012 wrote:

Is it normal to be feeling really tired and really hungry. I’ve been sticking to the plan 100% yesterday I felt super fatigued and today I woke up the same. No energy.

Yep, it is totally normal to feel this way the first week or so of a new fitness program. It means you’re killing your workouts, so great job! Your body should adjust soon and your energy and strength should increase. Great job! 🙂

[Naomi]

miriaminez wrote:

Amrap? As many reps as possible.

Correct, As Many Reps As Possible

[Author]

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