Nicole
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Above is fantastic advice! Do the best you can with fueling your body properly and getting in adequate protein. The good news is, with your body type, you will build muscle easier than someone who has more of a ectomorphic physique. Focus on your strength in the gym. Lift as heavy as you can with proper form and fuel your workouts pre and post to make sure you have good energy and fuel for recovery. Just like weight loss, muscle gains take time- actually even longer- so be patient 🙂
Getting leaner legs comes down to losing bodyfat primarily. However, leg press, walking lunges, squats (as heavy as you can even if it is with dumbbells) and narrow squats are best.
Hi Jo Ann,
Without knowing more about you and your body, it is hard to answer this question. Maybe it is time to consider doing one on one training with a client so we can consistently adjust your nutrition and training so you continue to see progress.
We are offering a special from now until May 17th. Email [email protected] for more info 🙂Hey Amy!
Our search bar function is not 100% which is why this month I am retagging all items (videos, blogs) into separate categories so they are easier to find. Stay tuned! So many cool things coming!
In the meantime here are a bunch of ab workouts:When doing a superset:
2 exercises = one set. So you finish the two exercises back to back, rest and then repeat the same two exercises again for however many sets are recommended.
Then you move to the next superset (two exercises). Complete those back to back. Rest. repeat them again. rest. repeat them again. rest.
Then move to the next….. and so on.
I hope that answers your question 🙂
As long as you follow the carb cycling split as written. 2 low, 1 high, 3 low, 1 high repeat.
Hey Ladies, There are only videos posted for the Gym Workouts.
Exercise ball hamstring tuck ups: lay on your back on the floor with heels on top of the ball. Legs are straight.
Lift hips up and tuck heels into butt. Extend legs back out to starting position without letting your hips come down.If you do not have a landmine or a barbell, just do sumo squats with a dumbbell
Standing hip circle kickbacks: stand facing a wall. Keep legs straight and kick one leg behind you without dropping your chest. You should feel this in your glutes.
I have started a thread called EXERCISE DEMOS on the Facebook Community Page. It is under the TOPICS at the top of the page. If you have any questions on specific movements, please post them there and I am happy to film a demo
It is similar to a V up (sit up and leg raise at the same time basically folding your body up in a V position) except instead of your legs staying together, they straddle and your hands go through your legs.
I use an app called IntervalTimer 👍
I would recommend 12 and 16kg bells for presses, rows etc and maybe one heavy 24kg for squats and swings
You can choose to do cardio on any 4 days of the week 👍
Regardless of the way you change your workouts, keep the meal plan schedule as written
My bands are power systems. But you should be able to find them on amazon
Regardless of how you switch up your workouts, keep the food schedule as listed.
The almond milk is under optional confinements. There is no exchange for that other than water because it is only 30 calories
To exchange the protein you could have anything under the LP listHi JoAnn,
There will be a few kettlebell movements in the next challenge. A good starting weight is one you can do an overhead shoulder press with using one arm.
For larger muscle groups, like legs, I would use similar weight you would use for a sumo squat holding the dumbbell between your legs.Hi Joanne,
As a member you have access to hundreds of videos and workouts that are very similar to the ones we will have in the challenge 🙂Hi! I am not sure why you cannot access it if you can post here.
Just head to the homepage at nicolewilkins.com and make sure you are logged in. The monthly workout is accessible from the home page. Just click the banner and it will take you there.Hey guys,
This is how Sweaty and Sexy should read:Sweaty and Sexy
Stepmill 45minWarm-up
5 minutes at level 8Repeat below 9x
2 minutes at level 10
2 minutes at level 12Cool down
4 minutes at level 8You would just eat the next meal on your plan after you do cardio.
Hi,
Here are the two options for meal plan 1 phase 2Meal 1
Option 1:
(FP) 1 serving Egg White Muffin (see recipe)
(1 ½ SC) 60g oatmealOption 2:
(LP) 1 scoop nPower Nutrition Isolate (either flavor)
Unsweetened original almond milk
(F) 16g almond butter
(FR) 6” medium banana
(1/2 SC) 1 slice Ezekiel bread
(1/2 F) 7g ghee butterHey Ladies,
The workout is 45min in duration. The only portion that is repeated 4x is the first 4 intervals.
Repeat 4x
2 minutes at RPE 3 Incline 10%
2 minutes at RPE 6 Incline 10%
2 minutes at RPE 8 Incline 15%
1 minute at RPE 10 Incline 20%Finish with Elliptical ladders:
2 minutes at RPE 5 Incline 10%
1 minute at RPE 6 Incline 12%
2 minutes at RPE 7 Incline 14%
1 minute at RPE 8 Incline 16%
2 minutes at RPE 9 Incline 18%
1 minute at RPE 8 Incline 20%
2 minutes at RPE 7 Incline 18%
1 minute at RPE 6 Incline 16%
2 minutes at RPE 5 Incline 14%
1 minute at RPE 4 Incline 12%
2 minutes at RPE 3 Incline 10%Thank you Beth!
Can you narrow down what subjects you are most interested in learning? There are SO many to choose from.I am really glad you changed the first portion of your post. Know that Naomi and my entire team is doing the best we can do provide solid advice within our areas of expertise. Naomi is a wonderful mom and is incredibly caring toward all challenge members and clients that she works with.
Ummm… so 4oz./day with an early toddler is totally not a big deal at my daughter’s age (she’s close to 30#, has most of her teeth, and can use “interesting” correctly in a sentence). It’s just bonding and a shot of stem cells for her immune system each day. My questions is (safely) more of a calorie thing for me.
Quick Google search (for any other mamas wondering who’re still breastfeeding toddlers) found this:
“Our bodies burn almost 20 calories to make just an ounce of breast milk. If your baby eats 19-30 ounces a day, that’s anywhere between 380-600 calories burned.”
(1oz. x 4) x 20 = 80 calories
Will do additional research on how to count as macros (protein:fat). Cheers.
Hey Sandi! Did you get your results?