Q. Who can participate?
The challenge is open to everyone from every corner of the globe and is specifically designed around exercising for optimal health and consuming a large variety of nutrient dense whole foods. We teach you to eat nourishing foods and make better choices whenever possible to help you feel fit and fabulous, along with giving you the strategies our coaches use to stay in great shape all year round.
Q. What foods are prescribed within the meal plans as I have severe allergies and need to make sure it's based on fresh foods.
Both teams have slight differences between their suggested meal plans to compliment their exercise plans, however both are based on nutritious fresh whole foods in large volumes and both provide a large amount of flexibility to substitute foods of your choice. This is not a one size fits all program.
Q. Do I have to be a member of a gym?
Absolutely not. Every program contains an at-home program and a gym program so you will get results even if you don’t have a gym membership.
Q. What type of foods should I eat before I train?
You need to be nourished but not full otherwise you’ll feel sluggish and perhaps even sick during your workout. Your pre-workout meal needs to include a good source of carbohydrates and protein; this guarantees your body has adequate fuel to burn. If your energy is low, your body may use muscle as energy. Consume carbs pre- and post-workout as a general rule.
Q. What is a cheat meal and am I allowed them?
Cheat meals are what some people do when following a meal plan. They follow the meal plan exactly for a few days or a week then have a big splurge on unhealthy foods as a ‘cheat.’ We don’t encourage this as it can often associate bad and negative thoughts with the behaviour. ‘Cheating’ is a negative connotation and we’re encouraging good food relationships here. In the meal plans you will find further information on the types of foods that promote optimal health. They are also designed to keep you satisfied, nourished and on track to resist temptation.
If you would like to have a cheat meal, there are okay ways to do it. Many see cheat meals as a way to boost metabolism, prevent muscle catabolism, replenish glycogen stores, and provide you with something to look forward to. However, so often they can turn into a daylong or weekend long binge. If you choose to do them, keep it to once a week and have a small portioned meal. Return to your meal plan the very next meal and ensure your cheat meal falls on a day you are training.
Q. What do I do when eating out?
Eating out often can be the undoing of your results. Often restaurant or takeaway meals are loaded with sugar and salt. There are, however, many healthy options for restaurants available; also, many restaurants offer healthy options on their menus. If you know where you are going, check if they have a menu online so you can find a dish that will make you feel satisfied and great about yourself after. Don’t be afraid to ask a few questions about what you order too: What ingredients are in that meal? How is this dish prepared? Can it be modified? What comes with this meal? Can I make substitutions? How large are the portions?
This will give you an idea of what fits into your new, healthy habits easier. And remember, salads aren’t always the healthiest option! The dressings and toppings can almost go unnoticed but are what packs the most calories. You can ask for some toppings to be removed or dressing to be on the side too.
Q. Do I need to eat breakfast?
If you didn’t sign up to get results, then, sure, skip breakfast, but if you want results then breakfast is going to be an important part of your day EVERYDAY. You can prepare it the night before (like overnight oats) if you are limited for time, or get up a little earlier. A well-balanced breakfast gives you so much energy to tackle the day, gets your metabolism firing and helps to burn off fat. Also, if you are training in the morning and skipping breakfast, you’re risking burning muscle rather than fat – which you certainly don’t want!
Q. Can I consume alcohol?
Preferably not. Alcohol is not the most nutrient packed choice – sorry to break it to you! It is also a way to add a lot of additional, non-nutritional calories to your day. And has been linked to weight gain. Try to go these 12 weeks without any. Alcohol can make us feel sluggish so keep on your energetic, fresh-feeling path and avoid it. If you have any special events that fall within the 12 weeks, if you like, you can have a glass or two. Vodka soda is a low-calorie option and red wine actually contains antioxidants, iron, potassium, and magnesium. BUT this is only if you feel you are missing out. Try to avoid alcohol for the 12 weeks, your body will thank you for it!
Q. What can I drink during the 12 weeks?
Water, water, water! Water needs to become your new best friend. You should drink 0.033 of a litre of water per day for every kilogram of bodyweight. If you weigh 65kg, that is 65 * 0.033 = 2.145 litres of water. Plus, around a litre of water for every hour of exercise. Drink water before, during and after exercise to replace lost fluids.
Other liquids you can drink are herbal tea, coffee (limit as much as possible) and protein shakes and fresh juices (if meal plan allows).
Q. I don’t cook often; can you give me some tips for food preparation?
Food preparation doesn’t have to be hard or complicated. We have provided many recipes and meal ideas that can be followed easily. Food prep helps you organise your meals in advance for a few days so you cook once and don’t have to worry about finding the time to cook for the next few days. It’s lifesaving for busy gals!
Opt for non-toxic containers to store your food such as mason jars, silicon containers, glass containers and steel containers. All of these can be picked up at local supermarkets, variety stores and health food stores.
Pick up some scales from somewhere like Target, Kmart or Big W. Just little kitchen scales will do. These will help you measure out your foods when needed to ensure you’re getting the right amount.
Q. I only do cardio currently, won’t weights make me look bulky?
Absolutely not! That’s a rumour and there is no truth behind it. You have to eat a seriously huge amount of food to get bulky so let’s forget about you getting bulky entirely. The more muscle you build with weights (lean, not bulky muscle remember!), the faster your metabolism will be which allows you to burn more body fat. Which is what you’re after, right? Weight training is your fat loss secret. They will help you to create lean, shapely muscles and curves on your body that allow you to feel confident, sexy, and certainly not bulky!
Q. When trying to lose weight, is diet or exercise more important?
You need both! You can’t out train a bad diet. Many people say weight loss is 80% diet and 20% exercise, which is true to a certain point. You need to eat healthy to get results and training will help boost those results. Plus, once you’re eating foods that make you feel light, energetic and full of energy, you’re going to want to get out and move. You also don’t want to work so hard at training then eat lots of unhealthy food because that will hinder your results and sabotage your success. Another crucial factor of success is recovery. Your muscles don’t actually grow when you’re training them, they grow while resting so ensure you take your rest days, complete recovery strategies and get plenty of sleep for optimal results.
Q. How soon will I see results?
This is very dependent on where you were when you started the program. The healthier and fitter you were before the program, the slower it will be to see results; if you were quite unhealthy and did little to no exercise before the program, you will probably see results sooner. Either way, focus on how you feel and all the steps you are taking to become the best version of yourself. Results are more than just numbers lost on the scale remember! Stay consistent with your food, training and recovery and keep at it sista!
Q. My plan has so much food and I think it will make me fat?
Absolutely not! The meal plans are designed to nourish you, boost your metabolism and get you feeling your healthiest and happiest. It might be more food than you were used to eating but you signed up to the challenge knowing you’d make some changes right? This is one of them. The meal plans have been created to meet your macronutrient goals and needs. Eating this amount of food (even if it’s more than before) will actually help you lose weight. Crazy right!? Just call us magicians! But in all seriousness, so many people think eating as little as possible will help them to shed serious weight, and it won’t! They wonder why they make no progress and it’s because they are not fuelling their bodies. Often the more you eat (of good foods), actually increases your strength at the gym, and allows your body to reach a higher fat-burning state. Eat up!
Q. I want to try protein shakes but I’m worried they will make me bulky. Is that true?
Unless you are drinking tonnes of protein shakes a day, then you could get bulky from the excess calories, however, including a protein shake in your daily meal plan will not have you getting bulky. Protein is a great supplement for fat loss and will fuel you after your workouts, help you recover faster and kick hunger.
Q. I'm kinda keen but not sure if I should if trying for another bub?
The challenge is designed so that everything you learn can be implemented into your daily life (for life) the way you need it to be. Being as healthy and fit as you can be before you fall pregnant is absolutely ideal. The whole idea of the Oxygen challenge is to focus on eating a large variety of whole foods, along with moving your body for optimal health. Feel free to PM us if you have any specific questions.
Q. I have literally just had a baby last week and will be fine to get back into exercise in 6 weeks (c-section) and I am breastfeeding- is this ok to still do the challenge?
Every new mum is different and your specific needs are specific to you. The challenge is based on eating a large amount of nutrient dense whole foods from a variety of different food groups and moving your body most days. You can adjust the intensity of the workouts to suit your individual requirements and the food plan is totally flexible as well. You can also choose to manipulate your own individual macros to increase/decrease anything to make sure you are consuming the recommended intake for breastfeeding mothers. The biggest benefit to being part of the Oxygen Challenge is being part of the private community! The support is truly amazing and on top of that our coaches are world class. Eating nutritious wholesome foods and moving your body for optimum health is always recommended for everyone, unless there is some medical reason why you shouldn't. Before you commence the challenge, you'll need to get a medical clearance from your doctor stating you are ok to return back to exercise, especially after a C-section. If you've got any specific questions, feel free to send us a PM and we'll do our best to help.
Click here to watch the video of our finalists from round one or click the video image below.
For even more inspiration click here to read how these amazing women have already changed their lives or click on each image below.