wendy
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Awesome, Timikie! Of course it’s important to follow the plan to get the best results, but I hate seeing people beat themselves up (esp over food) as that can keep people from staying with good habits (or worse, develop disordered eating) AFTER whatever challenge is done, for life! Good for you! 🙂
I agree with just using Epsom Salts! It’s way cheaper and that is the key ingredient that is helping recovery. I add a few drops of various essential oils in the bathtub to make it smell nice, and it’s the exact same thing as more expensive products and really nice to lay back in the tub with! 🙂 It’s the Epsom Salt that is the ingredient that does that work. The smells and essential oils added to expensive products are just added bonus that you can do very cheaply on your own! I always have a few packs of Epsom salts in my bathroom cupboard for days when I’ve done a ton of sports on top of my workouts and feel the need. Or just whenever I feel like it! 🙂
Having “furious rage” and “crazy thoughts” about a few extra rice cakes is really unhealthy. It really saddens and concerns me when I see posts from challengers that seem too obsessed about food. It’s not good for your long-term health and won’t be sustainable for the rest of your life. Yes, of course it’s great to follow the plan so you have structure and can learn what works for you. I think that’s smart. But change is a long process and you have to be good to yourself along the way, as well as work hard of course. Just get back on track positively and peacefully! It’s not a reason for “rage” or discouragement! 🙂
I agree with the suggestions Maureen made. And years ago when I had them from overdoing high-impact stuff before I had a proper base of fitness, a physiotherapist I know told me a great prevention tool is to sit, extend your leg out in front of you (not all the way raised), point your toes, and “write the alphabet” with your toes. So, you kind of “carve out” each letter one at a time with your toes. It’s amazing! I still use it sometimes before a run or before I go to bed, if I am starting to feel like I even might be getting sore shins, just as prevention. It is kinda like doing Maureen’s suggestion of circles both ways, but even better (in addition to what she suggests). Try it! 🙂
Hi everyone and Happy New Year! Mine is @wendykwellness. I’m doing this challenge as way to kick back into high gear! Have fun and let’s do this! 🙂
Why are you not going to a doctor then (perhaps) physiotherapy and/or chiropractor for therapy/treatment after diagnosis? Pain, apart from general muscle soreness, means something is wrong. To ignore it will make it worse. Or you will start to compensate and injure other parts of body. Don’t mess with your back.
Helena, I’m not sure if I’m understanding your question so sorry if this answer doesn’t help. But did you join the site as a member or did you specifically join and pay for just the 12 week challenge? They are two different things. For example, if you paid for and signed up for the CHALLENGE, but didn’t ALSO join the overall site as a MEMBER, you could see all the challenge material but would not have access to the other stuff on the site that ongoing members have. Or on the other hand if you signed up as a member for the overall site you would have access to the content on the overall site but would not have access to the 12 week challenge material. I’m guessing you did sign up for the challenge if you have access to this forum, so it’s weird if you can’t see the challenge material. Again, sorry if this is no help but I noticed no-one answered you and it might be because it’s a bit hard to understand what exactly you’re not able to see??
My schedule is different all the time with work and rest of life activities. So I sometimes do what you do, Sarah. And sometimes, though I know it’s less than ideal as it doesn’t optimize my energy levels, I had to actually do 30 mins cardio, eat, do another 30 mins cardio, eat, then go to the gym for weights, all before noon. I know this isn’t the best idea, but actually most days I have had to do this. It is what is is! I started Phase two last week ( a whole different feel from Phase one…LOVING it!! And I’m finally starting to see some results and lose body fat which is my primary goal). I started phase two early partly cuz I am going on vacation for two weeks next week and I know even though I plan to do as much as possible with the plan I won’t be able to follow it “perfectly”. I’ll be doing plenty of fun, physical activities and will try as best as I can to hit the local gym and get in my cardio daily as much as I can, but I def won’t be spending two plus hours doing gym/cardio every day. I’ll be watching nutrition closely and I’ll be active enough that hopefully I won’t lose too much ground. I decided to do this challenge even though I knew I’d be on vacation, cuz there really is no 12 week time period ever in my year when I’m not traveling and doing other fun stuff. So I’m doing the best I can, def pushing myself and being consistent but also doing it within the parameters of my life and being okay with that!
Stevia added to products is not “natural”. Just because it comes from a plant doesn’t mean that by the time we ingest it, it’s any better than any other form of sugar substitute. Almost all stevia is chemically processed. There are a (very) few companies that don’t process it so much and the stevia is actually green, not white, and tastes a bit more “earthy”. But it’s still am artificial sweetener when all is said and done. Maybe a bit better than some others, maybe not (depending on how it’s processed and whether other added “sugars” (under another name) are in your product). But really, it’s splitting hairs since there are so many chemicals we ingest every day from everything else anyway. It’s enough to drive a person crazy if we obsess over it! ? But don’t think stevia as processed or added to products is “natural”. I agree with Sarah. Pick whatever works best for you and what you want. I also agree with Sarah about Naked products. They taste like foot ? but are probably the least processed and have next to no additives.
But of course those who are using them can all share what products they like and hopefully the experience of others will help.
Hi Roberta,
They won’t (and I don’t blame them!) recommend specific products. If you read the section on supplements on the challenge main page she does talk about general reccs about fat burners though!
🙂I don’t avoid fruits. But I definitely make sure they fit my macros and total calories. The nutritional benefits in terms of fiber and MICROnutrients are huge and so important for health. But, best not to listen to me in terms of getting the best results on this program as I’m not a competitor! I’d just stick to the program as written for this challenge if you are a competitor. ?
I love your words about doing what works best for your own body, Amanda. Listening to our own bodies is so important, and it changes over time and under different circumstances. That’s why I am not strident or preachy about my own choices. I know that if in future I feel I want to change habits, I will. That said, I have done work with some animals welfare organizations who do investigations on (mostly big) farms, and there are some absolutely HORRIFYING animal abuses that go on. People just don’t want to know about it. There are some humane farms of course (my parents, for example, have chickens (just for eggs) that live in resort-like conditions lol) but the whole food processing industry is horrible for animals even if they grow up cruelty-free, antibiotic-free etc. It’s heart-breaking. And also of course it is well documented and researched about all the crap that can legally be out into a lot of our foods (vegan or not) so it’s uo to us to look at labels and make healthy choices! ?
Kaitlin it definitely takes a while to transition over if you are just learning, but that’s awesome that you are thinking about it! And yes, it can be overwhelming so just take it one step at a time, and maybe just think about changing 1 or 2 habits at a time, whatever you feel like you want to do. I will say, though, that it probably is going to be hard while following this program so maybe think about doing it after? The reason I say this is because it sounds like you want to learn a lot more and you may not know all the options and, more importantly, what you will LIKE to eat! 🙂 So while doing this program honestly it’s probably not the best time to make big changes because you will want to take time to learn about which foods have which macros in the amounts you want (hope that makes sense). The issue with hitting macros like in this program is that a lot of vegan foods that have protein also jack up your fat and/or carb macros. So you really have to pick and choose. For example, I get enough fats to hit my macros through the foods on my plan so I never add any oils or I would go over my fat macros for the day (for fats I use avocado and nuts, and the cool thing about both those is that they add so many healthy, necessary and important MICROnutrients too, which oils don’t). That said, for protein I get enough through vegetables (yes, they have some protein too!), tempeh, beans, lentils, nuts, high quality vegan protein powder for post-workout smoothie. Even oatmeal has some protein. So many foods have protein. It’s just important to get enough COMPLETE proteins. It’s just a little hard if you are following this program and maybe not the best time to try new foods or make too many changes or you might get more overwhelmed and following this program is your #1 priority I assume! Also, it’s going to be even harder in phases 2 and 3 to hit the macros as a vegan. It can be done, but it might be too much to take on right now. 🙂 I’d be happy to help though, so you can try stuff out with MFP if that’s what you are using. Rather than clogging up this space, you can email me at wendykwelllness @gmail.com if you have more questions! Happy to help! 🙂
Sorry for the long reply lol. This is a topic I am very passionate about and I love to help others when they reach out with a question or have an interest in the topic! 🙂
I’ve seen it. My take on ANY documentary on ANY topic is that they are made by people who have an agenda so are always biased (to greater or lesser extents) so I am take their points in a larger context and combine it with information from other sources too. That said, the food industry is truly horrible and if people opened their eyes, everyone who had a heart would be vegan, or (more likely and more easily done) they would raise holy hell about what happens and lobby for change. But, as with most things in life, it’s way easier to be in denial. And it’s not just with animals. What the food industry does to our food, what they are ALLOWED to do, is really bad. It is very interesting when you delve into it further, if you go to the reputable sources (even government ones). People just don’t take the time or have the interest to know, and it’s literally killing people. Anyway, I am not a fanatic by any means and I eat stuff that’s bad for me from time to time like anyone, but my eyes are open. I am actually vegan and, more importantly, and into super healthy foods not processed ones. A LOT of vegans think they are being healthy but eat all sorts of vegan processed food/fake food crap. It does help the animals, but not their bodies. It is REALLY easy to be a healthy vegan and eat really well, enough to workout at a very high, intense level etc. There are quite a few vegan bodybuilders out there. However, they do their own thing. If you know your foods and what you are doing it’s REALLY easy to get enough protein. When following a challenge like this though, to hit the specific macro targets in this plan, it is more challenging but definitely can be done. I did it. It took me a whole afternoon playing with MyFitnessPal to get all the macros right, but I did it exactly. It was even harder for me as I only very rarely eat tofu. If you eat tofu it’s easy. But I did it. I will have to sit down again and do it for phases 2 and 3. But I enjoy doing that stuff. I am not a raving lunatic at all and I never preach to others, but being vegan has made me super healthy (in terms of annual blood work and other overall health indicators). I am so happy with this lifestyle and wouldn’t trade it for the world as, for me, I am MOST interested in a long, healthy life over anything else. I won’t sacrifice my long-term health for short-term gain. If it means I don’t compete, I’m totally fine with that. I know I will still look great and feel great and live an amazing life with tons of activities! That’s my goal with doing this challenge. I want to follow the macros and the program and see what happens, so I can show my clients and others. But, there ARE vegan figure competitors, and body builders, as well as MANY, MANY other high level sports athletes out there so it definitely can be done.
I don’t know what the correct answer SHOULD be, but I know I haven’t really lost any! Well, 1/2 a pound on the scale, which means nothing, but I don’t go by the scale so I don’t care about that really. In terms of measurements, which are way more important to me, after week 1 there was only a tiny decrease but that’s just after one week so…… I feel I’m heading in the right direction, and am certainly lifting heavier and doing more cardio than I had been. But I wonder about the answer to your question too! 🙂
Thanks, Amanda. I really hesitated to post that comment, but I figured there will very likely be others like me in this challenge, so I went ahead and posted. I see that you are a registered dietician. So you “get it”. I agree that the the binge/guilt cycle will do more damage than the little “mess up” and moving on comfortably with it, putting it behind you, and getting back on track. Real life, for most non-competitors. Doesn’t mean we still don’t put our personal “all” into this challenge and give it our best. 🙂
My point of view is that you have to decide what you really want and what you can “live with” and just be comfortable with it, not dwell on it and keep going. If you DO “mess up” then I agree with Naomi…just get back on the horse right away. One other approach could be what I am doing, which is planning and knowing ahead of time how/when I will be straying off the plan and I am completely fine with it. For example, I KNOW I will be having a shot of vodka when I go visit my parents in August/phase 2. It is a cultural tradition in my family (Ukrainian/Russian) and something I would never consider NOT doing. I am not competing in Olympia or actually any competition at all and my goal is to follow the plan probably about 95% level in the end and just get the “best me” that I can under this program. I know that my body will still be the best it can be, given my choices, that one shot of vodka may make a difference if you are a competitor but that I will definitely NOT look back at the end of 12 weeks and say “wow, I wonder how much better my results would have been if I had not had that one shot of vodka”. (insert eye roll). I also decided to have some beer on July 4th and had that as an “off” day even though it was my Day 2 of the challenge. I followed the diet, but that was my choice. It was planned and I’m totally fine with it as it was one of probably only three “cheats” that I will be doing over 12 weeks. Seriously, I am accountable to myself and I would never blame the program for any results I don’t get if I am not following it to 100% compliance. It’s my choice, I do it with eyes open. I’d MUCH more regret NOT having that shot of vodka with my parents (who are 80) and our family who have been doing that when we arrive for a visit since forever. I enjoy life! This is just a very personal example, but I’m just trying to make a point. It’s up to US how compliant we want to be, and to accept whatever consequences might happen with our end results. I also know myself. One planned small drink (for example of “messing up”) will not turn into any more than that, or lead to food or workout mess-ups. Again, I am not a competitor and I am 100% sure that my tiny, few and “contained” and planned “mess-ups” will not be affecting my overall results by anything that I would actually remotely notice at the end of 12 challenging weeks. But it’s about knowing yourself and your goals. 🙂
And also, I think there are benefits to using a monitor for HIIT workouts as a lot of think we are doing HIIT but we are actually not. So target heart rate zones are helpful for that.
I agree with your husband, Amanda. I use Rate of Perceived Exertion with my clients too, and normally myself too. I’m just doing it again for this challenge. It does push me a bit esp when I’m doing cardio in the morning (I don’t do it fasted, but with as little food and coffee as possible for me, so I need to be pushed or it’s not a hard or effective on me without some nourishment first.)
For the reasons you state, Abby, I love my Polar too. And I recently won a Fitbit Charge 2 so I’ve been wearing that too, and for heart rate, it’s quite different (and I’m pretty sure less accurate, esp when I read some reviews on it) than my Polar. My Polar is over two years old and still works great.
Absolutely! Our bodies are finely-tuned instruments and there is no “one size fits all” and even within our own bodies we will respond differently to the same thing depending on little factors like sleep, food, stress level, weather, etc. etc. I would always listen to my own body ultimately, when all is said and done. If it worked, it worked and that’s great! And you can test things to what works best for YOU! All these supplements are such subtle things in terms of being “icing on the cake”, the “cake” is the hard work of our workouts and good nutrition (apart from also being a billions of dollars trendy industry that we don’t know the long term effects of – creatine being the only one that is super well-researched and with consistent conclusions – but that’s another conversation hahaha) ? It’s all good! Yes, it’s good to hear the opinion of NW on that video you watched, I certainly didnt mean to imply otherwise, just sharing a couple of points. And you can decide what’s best for you! ?
