Each exercise that should be avoided by those with ab separation is marked with an asterisk*. A modification or replacement exercise is provided for each of these, so if the certain exercise are too difficult, you can do the modification instead!

If you’re tired of drinking water would like an alternative beverage, consider the following options:

Bai Bubbles or Antioxidant Infusion drinks

LaCroix water

Carbonated waters

Any drink with five or fewer calories per serving

Black coffee (can use almond milk as a creamer and/or stevia to sweeten)

Tea (can use almond milk as a creamer and/or stevia to sweeten)

Fruit-infused water

The short answer is no. Ready for the quick explanation?

Your post-workout meal is to meant to help replenish your muscle glycogen stores and to support growth and recovery during a time when your body needs quick nutrients.

This is why many of the post-workout meals provide fast-digesting simple carbs that your body can absorb quickly.

Saving your post-workout meal for later somewhat defeats its intended purpose. So while I don’t recommend skipping it, don’t save it for later!

No. I can’t stress this enough, but you should do your very best not to skip any meals during this challenge.

Each meal has been specially designed to provide support in reaching your goals. Skipping a meal leaves may leave you deficient in key nutrients, which will negatively affect your energy levels and may have an adverse impact on your efforts to build muscle, lose fat, or maintain your body composition.

So savor each and every meal!

I suggest grabbing some greens! Your consumption of green veggies is not limited during my program, and they make a great snack.

Preparation options may include steaming them, roasting them, or eating them raw.

For those who are breastfeeding, we definitely recommend speaking to your doctor prior to starting this program or using our products. Once receiving clearance however, you should increase your food by 1.3.

So if a meal for that day calls for 20g oats, you would multiply the amount by 1.3 like so:

20g x 1.3 = 26g oats

Do the same for each item, to make sure that you’re getting enough calories while producing milk.

Regardless of what time of day or night you get in your workout, I suggest consuming your post-workout meal immediately afterward.

Depending on your workout, here are possible workout/meal schedules:

VERY EARLY AM (workouts for people who don’t want to eat pre-workout)

Workout

Post-Workout

Meal 1

Snack 1

Meal 2

Snack 2

Meal 3

AM workout:

Meal 1

Workout

Post-Workout

Snack 1

Meal 2

Snack 2

Meal 3

Mid-day workout:

Meal 1

Snack 1

Workout

Post-Workout

Meal 2

Snack 2

Meal 3

Afternoon Workout:

Meal 1

Snack 1

Meal 2

Workout

Post-Workout

Snack 2

Meal 3

Yes! EVERY recipe in Breakfast, Lunch, and Dinner is balanced in both calories and macronutrients so you can literally choose any three meals from all of those recipes, add on a Post-Workout meal and TWO snacks and you’re set with easy, flexible, and delicious nutrition for your day!

In a perfect world, you would ideally want to prepare your meals before-hand to take them with you. But I understand that doing so isn’t always possible, so I’ve prepared a rough outline that you should try to stick to when you do eat out.

Protein: Target lean meats like chicken or fish, grilled if possible, and eat them plain, without sauces or butter. Seasonings are usually calorie free and are ok.

Vegetables: Plain veggies, free of butter or sauce, are perfectly acceptable. Again, seasonings are ok.

Side Dishes: Side salads without dressing or a baked potato without sour cream and butter are your best options.

A solid example meal could include:

Grilled chicken, steamed or fresh veggies, and a side salad.

OR

Something else with similar macros.

Yes you can! Your treat meal should be just that -a treat! Just don’t let it turn into a treat day, and still try to use discretion.

Remember, week 6 does not include a treat meal.

1 whole wheat tortilla or pita bread = 1-2 corn tortillas, depending on the type (totaling 80 calories)

Oats = gluten-free oats

Kodiak Power Cakes pancakes = gluten-free pancake mix (95 calories per 1/4 scoop)

1 slice whole wheat bread = 1 slice gluten-free bread

You certainly can! Some possible substitutions are as follows:

1/4 medium avocado = 3 tbsp. shredded cheddar cheese = 2 tsp. peanut butter

1/2 banana = 2/3 c berries = 1/2 medium apple = 1/2 medium peach

3/4 banana = 1 c berries = 1 medium apple = 1 medium peach

1/2 c low-fat cottage cheese = 1 egg and 2 egg whites

93% lean ground turkey = 93% lean ground beef

Zucchini noodles = spaghetti squash

Skinny Cow ice cream sandwich = 3 caramel rice cakes

Fish = chicken = turkey breast

Absolutely! Consider the following substitution suggestions:

2 eggs = 5 oz tofu = 1 scoop IdealRaw Protein

3 oz chicken/extra lean turkey and beef/lean pork sirloin = 4.5 oz tofu = 1 scoop IdealRaw Protein

1/2 c plain Greek yogurt = 2.5 oz tofu = 1/2 scoop IdealRaw Protein

2 oz turkey jerkey = 1 1/4 scoop IdealRaw Protein

150g low-fat cottage cheese = 5 oz tofu = 1 scoop IdealRaw Protein

1/2 turkey burger = 4 oz tofu = 3/4 scoop IdealRaw Protein

Technically yes, but I highly recommend sticking to the plan as it is designed, with your rest day scheduled for Sunday. This will help give you enough rest time between each muscle groups that are worked.

Yes and no ;) These are designed to help you push yourself, and to give you a way to go beyond the daily workouts. If you’re feeling great by the end of your regular workout, do the challenge! It will help you burn extra calories, keep you sweating a bit longer and give you some extra endorphins (you never know what a day in the life of being a mama will bring--extra endorphins are ALWAYS welcome :). But if your regular workout has you beat and you are totally spent at the end of it, you can be done. Eat your post-workout meal, rest up, drink your water and try again the next day! They’re always there to challenge you!