[Nicole]

As long as you follow the carb cycling split as written. 2 low, 1 high, 3 low, 1 high repeat.

[Nicole]

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

[Nicole]

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.

[Nicole]

I use an app called IntervalTimer 👍

[Nicole]

I would recommend 12 and 16kg bells for presses, rows etc and maybe one heavy 24kg for squats and swings

[Nicole]

You can choose to do cardio on any 4 days of the week 👍

[Nicole]

Regardless of the way you change your workouts, keep the meal plan schedule as written

[Nicole]

My bands are power systems. But you should be able to find them on amazon

[Nicole]

Regardless of how you switch up your workouts, keep the food schedule as listed.

[Nicole]

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 list

[Nicole]

Hi 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.

[Nicole]

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 🙂

[Nicole]

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.

[Nicole]

Hey guys,
This is how Sweaty and Sexy should read:

Sweaty and Sexy
Stepmill 45min

Warm-up
5 minutes at level 8

Repeat below 9x
2 minutes at level 10
2 minutes at level 12

Cool down
4 minutes at level 8

[Nicole]

You would just eat the next meal on your plan after you do cardio.

[Nicole]

Hi,
Here are the two options for meal plan 1 phase 2

Meal 1
Option 1:
(FP) 1 serving Egg White Muffin (see recipe)
(1 ½ SC) 60g oatmeal

Option 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 butter

[Nicole]

Hey 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%

[Nicole]

Thank you Beth!
Can you narrow down what subjects you are most interested in learning? There are SO many to choose from.

[Nicole]

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.

ella1 wrote:

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.

[Nicole]

Hey Sandi! Did you get your results?

[Nicole]

Everything you are doing along with BCAAs, Glutamine and rest. If you need to take a day off take it. Lift a little lighter for the next week to get your body used to the different programming and then ramp it up. I promise it will get better.

[Nicole]

I think it varies quite a bit depending on where people are from. I would just choose an authentic 6” corn tortilla

[Nicole]

Email [email protected] and we will send you the different options 😊👍

[Nicole]

If you feel like you are loosing too fast and have a hard time staying focused because you are so hungry I would move up to men’s plan 1

[Nicole]

You can make the swap you mentioned for option 1
If you have egg whites instead of the protein powder you should only be a few carb grams lower.

[Author]

Posts