[Naomi]

Allison Troxel wrote:

I have another question about the Greek chicken- is it acceptable to just grill the chicken with the marinade and then put into 4oz.servings and grill the veggies separately? I absolutely love the taste of the chicken! It’s the best! I just don’t like the time it takes to make the kabobs.
Nicole is a really good cook !
Thanks,
Allison

Yes, you can use the ingredients in the recipes and combine them however you like and whatever works best for you 🙂

[Naomi]

cweisz wrote:

So I am stuggling with the time of meals as it relates to the post workout shake. Today for example, i ate Meal 2 at 11, plan to workout at 1- shake will be about 2, so then I don;t eat meal 4 until 5? and then meal 5 until 8? Is it ok to eat meal 4 within 2 hours of the post workout shake or you really should not eat under every 3 hours?

PS- the forums are amaaaaaaaaazing! Thanks so much!

You can eat your meals 2 hours apart if you need to, it is recommended to eat your meals anywhere between 2-4 hours apart but just do whatever works best with your schedule 🙂

[Naomi]

Ursula wrote:

Hi Nicole and Team!!

I am currently training with Naomi for a half marathon , which is this Sunday, I signed up for the challenge, can I still submit before photos and participate , I will be starting a week or so late?

Thanks.
Ursula

Hey Ursula!! I found your post, yay! Yes, you can still submit photos and participate even if you’re starting the challenge a week late 😉 Make sure you get those pics in before the deadline, which is 11pm EST today. You are going to rock that Half Marathon this weekend!! xo

[Naomi]

steffitap wrote:

i need more recipes, am English and burrito or tortilla isn’t really my thing.
any more recipes or subs we can have? also, can we substitute meals for example have meal 2 twice?

Hi there- you can have meal 2 twice. The only recipes available for this program are the recipes Nicole has provided, though you can create your own recipes with food combinations on the food exchange list however you’d like as long as you stay within the calories and macros of your meal plan.

[Naomi]

shannon.l.miller.65 wrote:

In the post workout meal, it’s listed as 1 1/2 LP 1 scoop of NPower protein powder. And gives a count of 28 gm Protein. It doesn’t add up. 1 scoop = 20 gm Protein. Please advise is it 1 scoop or 1 1/2 scoops.

Thanks.

It should be 1 sc of nPower Protein.

[Naomi]

Olivia wrote:

For meal plan 3 woman meal 3 it says 28 grams of cheese with an F for fat.. does this mean the cheeses are considered a fat? They have a D for dairy but I have no dairy on my meal plan.. wondering if cheese can be substituted for an F .. also I asked this but then something happened sorry if it’s a repeat!!

Hey there- cheese should be in the dairy category, not the fat category.

[Naomi]

jackiejstrickland wrote:

I am doing cardio right after weight training. I am going to eat halp of meal 1 45 to 30 minutes prior to exercising. Then I will come home and immediately have post workout drink at 6:30.

What time should I eat the other half of meal 1? 1 hour after the shake or 2 1/2 – 3 hours after the post workout shake?

Hi Jackie- it depends on how hungry you are. If you’re pretty hungry after your shake, then you can eat it closer to your post workout meal. If you aren’t very hungry, wait a little longer until you start feeling hungry 😉

[Naomi]

Britt_B wrote:

How do I get them to work anything other than my hip flexors?

Hey there- try really focusing on your inner thighs, quads and glutes. If you really use that mind-muscle connection to the areas you’re trying to feel the exercise, you should feel the burn in your inner thighs (on the way down), quads and glutes (on the upward motion of the exercise).

Also, try sticking your butt out to the back and leaning your upper body slightly forward on the downward motion.

Good luck, and keep us posted!

[Naomi]

kathleenmariemt wrote:

I also like the elliptical and assume I can use one of the HIIT from a previous challenge like Photo shoot?

Yes, you can use HIIT workouts from previous challenges.

[Naomi]

cweisz wrote:

So I am 5 ‘ 2 and a half and 144 pounds. I have done all of the shopping and meal prep this week for meal plan 2…. I need to switch? Am I hurting my start?

If you are below 5″4, which you are, then you should be following Meal Plan 1.

[Naomi]

cweisz wrote:

Do you have to , and if not is it better, to have the shake after a workout ? Based on work schedule it might be easier for me to have Meal 3 after workout….

Hey there- it’s best to have the post workout meal for your post workout. Nicole chose the foods for the post workout meal to best fuel your body for recovery from the workout.

Good luck with the challenge 🙂

[Naomi]

cweisz wrote:

Good morning. Donuts ok to train 4 day’s in a row – following the scheduled workouts, eg mon-Thurs. take off Friday , train Saturday and off Sunday?

Hey there- I think I understand your question. It is fine to rearrange your rest days as long as you keep the workouts in the same order, and eat low carb on your rest days.

[Naomi]

mahlkemichelle1972 wrote:

hi i was wondering what brand of egg whites are rec? i thought there was a powder kind. I just cant remember . where would i get those. Also i struggle with cottage cheese any dairy actually, what do i do if i cant seem to get the proper amount. thank you

Hi there- I believe liquid egg whites were used to calculate these meal plans, and all liquid egg whites are pretty much the same.

As far as not being able to tolerate dairy well, you can use the food exchange list for swaps or just eat any of the meals more than once that don’t include dairy.

Good luck with the challenge 🙂

[Naomi]

rnbennett1980 wrote:

What is the hashtag for the photos we upload?

#NWBUILD2019

[Naomi]

rnbennett1980 wrote:

I teach Spin on Tuesdays, Thursdays and Fridays. Each class is 6am-6:45am. I ride these 3 days for 45 minutes, and various terrains to include hills, HIIT and fast controlled flats. I aim to keep my watts around 180-220.

What should I do about the cardio you suggest? Do I do more, do less? I see your program asks for 3 x 30 minutes each per week.

Thank you for your time,
Rachel Radjewski

Hi Rachel- if you are already doing cardio 3x’s per week for 45 min by teaching Spin, I wouldn’t do any additional cardio.

[Naomi]

Stacy Fullerton wrote:

I’m on meal plan 2. So on the oatmeal and the post workout do we use water in both or are we able to use almond milk or cashew milk to mix. Thanks

Hi Stacy- unless it lists almond milk in the meal plan, you will use water 🙂

[Naomi]

jackiejstrickland wrote:

Hi,
due to my work schedule I cannot split my workouts up. If we are not to do cardio fasted, can I eat half of Meal 1 prior to working out and the other half when I normally eat it? I am meal 1. Or what would you recommend for this circumstance?
Thanks,
Jackie

Hi Jackie- yes, that is fine to do for splitting up your meals. For this challenge, it is not a problem if you can’t split up your cardio/weight training. Here is what Nicole recommends:

“I recommend splitting up your cardio and weight training workouts, if possible, so you are doing them at different times of the day. This will help kick start your metabolism twice a day on your cardio days, instead of once. However, it will not make or break your progress. If you can’t split up these sessions, always do your weight training workout before cardio.

Good luck with the challenge 🙂

[Naomi]

Lauie Wojcik wrote:

I do even earlier training around 5am, so if I need to eat it would be at 415ish. I’m not hungry at all I’m usually downing coffee. Can I add some protein powder in it? Would that be sufficient or can I do a shake? Thanks

Hi Laule- you can do that, yes, but if you deviate from the meal plan as it is written, it’s best to log your food in a food journal, such as My Fitness Pal, to make sure you’re staying within the calories/macros of the meal plan you’re following.

Best of luck to you!

[Naomi]

becvpaul wrote:

I have seen the awesome workout videos and underneath the alternative exercises. How do I find the videos for the alternative exercise please?

Hi there- we do not have videos for the alternate exercise, but let me know which ones you need help with and I can help you.

[Naomi]

demiller7339 wrote:

Just wondering what I am suppose to do with the oatmeal. Do let it sit in the egg whites then cook them?

You can do whatever you want with the oatmeal and eggs. You can eat them separate, together, make an omelet w/ eggs & spinach and eat oatmeal separate. It’s totally up to you 🙂

[Naomi]

angelica.wrona wrote:

1st meal in plan 1. I’d rather have the oats cooked in water with cinnamon and stevia. Later (midmorning) eat the eggs with spinach. Is this ok to do?

Yep, that is OK to do 🙂 Have a great first week!

[Naomi]

Allison Troxel wrote:

Hi, I think the Vegan recipe for Tofu Chickpeas and Sundried Tomato sounds delicious. I wanted to try it, but don’t want to follow the Vegan plan the whole challenge. I am following Meal Plan 2 and love lettuce:-) I just want to check to see if I’m able to sub this in as one of my meals? On another note, I just have to say that every one of Nicole’s recipes from the past two challenges that I have done have been so yummy! People at work ask me all the time what I’m eating :-)this sounds delicious. I hope I can work it in:-)

Thank you for all your time answering these questions,
Allison

Awesome, we are so glad to hear how much you’re enjoying the recipes! Yes, you can swap between the vegan meal plan and the regular meal plan 🙂

Good luck with the challenge, and thanks sp much for your feedback 😀

[Naomi]

patricialcooley wrote:

Hi! I am 77 years old – and this is my first challenge.
I’ve lost over 110 lbs over the last few years. Most of it, I lost on my own, but I did have bariactric surgery 18 mths ago. My portion size at any one time is limited to ~ 1 cup. I could not consume several of these meals in their entirety. I am on meal plan 1 for women. Would you recommend that I split the meals up? I have been working out daily (cardio and weight training) for two years now. I will have to modify some lifts, but the cardio will be the most challenging.
Given my workouts will be a bit less intense than probably intended, should I just reduce my caloric intake? I had a illness that attacked my muscles 3 years ago, and it’s been a long recovery. I have been thrilled with the strength I’ve gained working out, and really want to continue to grow stronger. Looking forward to this! Thanks for any tips you can share with me.

Hi Patricia! Congratulations on all of your success, and we are SO happy to have you as part of this challenge 🙂

I would just split your meals up into tinier meals and do the best you can. If you can only eat a certain portion size, then that is all you can do. Do the best you can with what you have to work with, so just portion out your meals into smaller portion sizes (maybe half) and eat more frequently throughout the day if you can.

Bets of luck to you, and please keep us posted on how things are going!! 😀

[Naomi]

hrsantana22 wrote:

Is there a good HIIT for the elliptical? With my recent back surgery I can’t run, so curious if there’s one for the elliptical I can follow. Thanks

You can duplicate any of the HIIT cardio workouts to use on the Elliptical instead. Just follow the same timer guidelines for HIIT and increase the intensity on the Elliptical for that time period, and decrease the intensity on the Elliptical for the rest period.

For example, follow the guidelines for the following HIIT workouts, just using the Elliptical instead:
– Run This Weigh
_ Spin It And Win It
– Speed Racer

Good luck! 🙂

[Naomi]

oldhamleahann wrote:

I am under the Womens meal plan 2. While I was prepping, I noticed that the meal 3 for training days calls for 1 serving of fat and my husbands is double that. My husband is on the men’s meal plan 2. We won’t be making the toast. I just want to be sure that I am supposed to be adding 14g of butter to my rice,chicken, broccoli and my husband is supposed to be adding 28g to his?

That is correct. Good luck to you and your husband with the challenge 🙂

[Author]

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