PUSH_'s Replies -

[PUSH_]

Hey Kelly

Training for performance is everything! are you ensuring you are getting stronger each session with either more reps or weight? Are you doing accessory exercises to build your big lifts (the bench, squat, pull up, deadlift)?
Nothing ever takes the place of persistence!
Look at the little things and when you add them together they all add up and this is so important in training.
The other thing is to look at the positives i.e how are you feeling? what wins have you had? where have you overcome an challenge? look back at where you were and where you are and smile at the lessons you learned. Set a plan of 3-5 things to squash this next week and go and do it. Momentum creates positive change and positive thoughts get positive results.
Keep on winning kel
🙂

[PUSH_]

Hi dani

This week we will go back to updating on thursday so there is a new plan up now but there will be another up on Thursday. Unfortunately this is the week we make the switch to thursdays so print out what you need and things will be fine thereafter.
dion

[PUSH_]

Hi Dani
Without going into more detail dani i would look at eating some carbohydrate straight after your cardio sessions. However i suggest you stick out the first 14 days and eat heaps of protein and ensure you have your protein shake after workouts as we suggested.

Please see this http://www.pushbodytransformation.com.au/wp-content/uploads/2012/09/Push-Instructions-for-Girls.pdf

ensure you ae getting 2g per kilo of protein per day and keep your carbohydrates to quality sources being pumpkin, sweet potato, quiona and rice only. oats occasionally. Also use BCAA’s such as extend during workouts to preserve muscle.

keep at it- Lifes a maze! But we get there.

[PUSH_]

Hi Michelle
That issue has now been addressed and we apologise for any inconvenience as there was an issue with our software provider who has since rectified this.

We hope you are sailing along nicely and prepared to hot it hard this next four weeks.
Dion

[PUSH_]

Hi kirsty
My apologies the week 9 shopping list will be the same as week 8 and if this is an issue for you hen simply repeat one of the previous weeks so you can get the shopping list but you may want to subtract a few items and add a few others if you put in some of this weeks yummy recipes.
enjoy
Dion

[PUSH_]

Hi Kirsty
Yes as we listed under the nutrition tab we have put forward the exercise to challengers this week to assemble there own shopping list. This week will be back to normal.
We hope your week is going well
Push

[PUSH_]

Hi Danielle Just following up from our chat today.
There are heaps of snack options. Go here for options as well as see the options that are listed on the actual days.

http://www.pushbodytransformation.com.au/general/eating-out-choices-and-healthy-snacks/

http://www.pushbodytransformation.com.au/general/snacks-what-are-my-options/

http://www.pushbodytransformation.com.au/general/snacks-for-building-muscle-on-the-go/

Plus see these:
Apple and 20 grams almonds

Delicious protein shake and water

Celery and natural peanut butter fill 20 grams.

Small time of tuna, tomatoes, cucumber, basil spring onion- your choice! (like a salsa mixed with tuna and a squeeze of lemon and pepper – Dions favourite)

Handful nuts and seeds with mixed berries
I hope that works for you
PUSH_ Team

[PUSH_]

Excellent and a worthwhile investment i can assure you
Dion

[PUSH_]

🙂

[PUSH_]

Hey Mel

Thats fine as the plan does say to try to get at least oe workout in on a fast. Here is a great dowlnload by one of our nutrition mentors Dr John Berardi as we are following his content.
http://www.precisionnutrition.com/wordpress/wp-content/uploads/2013/08/IntermittentFasting_PDF_r7.pdf

if this doesn’t work then download hos content from
http://www.precisionnutrition.com/intermittent-fasting

[PUSH_]

Hi Melissa

This depends on your goal but the first 14 days is a reboot to clear the body of toxins so you can just have fresh frit and nuts. Basically search a juice in the library and snack on that till 12pm. In your case have some BCAA”s to preserve those tight muscles of yours. OR if your happy with your health juice a breakfast option like those under under the recipe library.

However go to david jones if you can and invest in a juicer for as little as $150 or ours is a phillips and has juiced everymorning for three years!!!! Plus it broke once and we got a new one!!!

This is a worthwhile investment you will be happier and healthier food.

[PUSH_]

Working on it guys- Available tomorrow if not sooner 🙂 Contents been added but button is live for Saturday through Friday starting september 13 but will go live asap. From next week buttons go live 5pm on Thursday! PUSH_ Team

[PUSH_]

Hi Karen
If you follow the above forum topics it will definitely work. Simply goto dashboard and enter from there as you can add any stat you wish from there. if you have entered before then yes it will start a week 12… Not sure why but thats a programming thing. will see if it can be amended.
Kristy

[PUSH_]

Hi Karen
If you follow the above forum topics it will definitely work. Simply goto dashboard and enter from there as you can add any stat you wish from there. if you have entered before then yes it will start a week 12… Not sure why but thats a programming thing. will see if it can be amended.
Kristy

[PUSH_]

Sure Guys
The plan has three meals a day and allows one protein shake of approximately 150 calories each day. Therefore snacking outside of these three meals is not advised as the plan alternates provides between 1300-1550 calories per day. Going over this amount of calories could work for some and not for others so as its a group plan we advise to follow it. here are some things you can do:
Ensure you eat all the salad and veg at each meal
Dont skip meals or eat less
Use a protein shake like the FLUSH Delicious
Try the following snacks;
Green apple with almond butter (find almond butter from most sores and health shops)
small tin tuna in spring water with green onion, tomato, parsley and cucumber and lemon juice
homemade hommus with vegetable sticks
Leftover scramble eggs or omelette
1/2 Chia pod and fruit
Pineapple, berries, stonefruit
Hard boiled egg on thick fresh tomato slices with pepper

This week there will be additional snacks put into the plan based on this and others requests so i hope this helps you until Thursday!

Great Question Guys
Team PUSH

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