Maureen
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Hi, just getting to the recovery videos and noticed that a couple of them are duplicates. The hip series should have a TFL video as well as the inner thigh but it’s the same video of the TFL. Same with the low back/glutes series, the videos are the hamstring video repeated.
Hi,
Let me check this out with Nicole. I do see what you are seeing. Thanks.Now that the challenge is almost over and I’m now asking this question, in the past, a video link was provided so that we could review how the workout was done. Why was a link not provided for this challenge to each exercise? Thanks
If you watch the follow along there are time stamps where you can see how to do the exercise.
I forgot to pick up a butternut squash, I definitely can, BUT I have sweet potatoes, could I use that as an exchange for the recipe or no?
I don’t know what the amount would be compared to the squash. If you want to plug the recipe in to see the totals you can. When we are talking a recipe, it harder to give advice on how to exchange. I do know 1 cup of squash has 60 cals with 16g of carbs compared to 1 cup sweet pot has 180 cals and 41g carbs so not an even swap for the recipe.
300g of butternut squash has the same amount of carbs as 113 g of sweet potato. 113÷300=approx 38%, so to make sweet potatoes fit the recipe you’d have to use 38% of the measurement given. The recipe calls for 1 cup of squash, so you should be able to use just over 1/3 cup of sweet potatoes and have it be equivalent.
Nice! Quite the numbers there lol. Good work.
I’m planning to do long hikes on Sundays. I will typically burn 500- 900 calories or way more. Do I stick with my current meal plan, or do I need to nibble on a few extra calories? I know last week I was very hungry on Monday, so am wondering what is best.
You can maybe just try doing like a protein shake so protein and a piece of fruit that might just help replenish what you’re using on the hike and then just compare it to see how you feel. I don’t think you wanna go in add a bunch of food, but you can be deliberate as to trying to just replenish what you might possibly burn but also depends on what your goals are to you know?
I’m working on progressive overload each workout. If I don’t reach failure even after increasing weight on the last set, should I add one more set to reach failure?
I wouldn’t I would just note that for the next time. You will start to be able to feel after a few reps whether you need to increase before doing all of the prescribed reps. It comes with practice and learning your body. Guess you are stronger than you think!
I have one suggestion for the workout tracker – I wish it was blocked off so you could see what exercises are supersets/trisets/etc instead of them all listed one by one. That way I dont have to look at two separate pages to do my workout. I find it’s still easier for me to print the actual workout with wide margins and record my weights on the side. Hopefully something to consider for future challenges! 😊 I’m glad a tracker was reintroduced though – I remember old challenges having designated space to record your weights and it was so helpful!
Thanks for the feedback.
Try my fitness pal but make sure that the macros match because some foods someone can just input whatever they want so you have to have some knowledge.
I have made these, twice….. the insides are always kind of wet. Not moist, like a good cake. But wet, like they aren’t completely done. I have baked them up to 25 minutes. The outsides and bottoms are golden brown, but the tops aren’t. Any tips?
I’m not the best cook lol. Can you bump up the dry ingredients a bit just to absorb that.
can someone send me it
Hi there its on page 76 in the ebook
Any idea when chocolate isolate and chocolate truffle be available?
You can email [email protected]. They can give you more of an idea.
I’m wonder why steel cut oats it’s on the plan or exchange list thanks
Why it isn’t? Not every food makes the list….there are so many. They macros on each of those seem to be pretty similar. If you want to eat those instead go for it.
No worries Mae, I misunderstood the question. I saw it as 30g of protein and just asking if she could use that. But you are right, 30g is the measurement for how much protein to use……I would still just say, use what protein you have and hopefully the protein content is close to the goal.
i dont see week two level up video only week one is showing
Week 2 is there now. https://nicolewilkins.com/challenge/level-up-challenge-2025/?section=weekly-level-ups
Follow that linkIs there an alternative excersise? Had foot surgery last year and literally can not bend big toe on one foot. Sounds crazy lol.and it is!! I look all deformed when trying to do a back or forward lunge. I can make it happen but the form is definitely not right lol. I used to do walking lunges all the time and it definitely is challenging now…and hilarious to watch!! I do realize its one of the best for several muscle groups. So if there’s not an alternative its ok!
How about a step up?
I also messed up. My husband took my pictures then left when I realized I needed the backside picture. So I used a mirror to get my backside. Same outfit, same day, just a bit different. That was the best I could do so hopefully that counts.
Again, You can message them to the above email and ask. They are happy to answer
I live in Nor Cali. I participated in many challenges but it’s been quite a few years. Took my a bit to agree to foot surgery 2 years ago and still have a slight issue. I’m now 63, post menopausal and getting back on this healthy workout train. In the past I worked 3 jobs. A year ago I retired from one and now have a life and the time needed to dedicate to this program. First week, hecka sore but I’m not stopping. It will only get better.
I’m loving the food! Wasn’t too sure about pumpkin in daily food but one never knows ‘till you try it. I’m sold!
Welcome back!!!! We are happy you are here :). Great job!!!
Are artichokes acceptable? If so how much and how are the nutrients categorized in a serving, if allowed?
We can make a request that it’s on the next exchange list. But since it’s not there, I would just choose something else that is on the list.
I know the exchange list has 4 oz of 90 % ground beef at a FP. I could only get 88%. Should I use only 3.5 oz instead to make up for the extra fat? Thank you!
No, don’t stress over that. Just stick with the same serving.
Hi there! Where can I find the workout log sheets? I’ve looked through the ebook but can’t seem to find them. May have missed them? Thank you
There aren’t log sheets per say but there is an accountability tracker on I believe page 82
What if I don’t have the nPower? Can I use a compatible vegan protein powder I already have and just make sure it measures 30G?
That’s ok. Just use what you have.
Hi Maureen, click on the arrow to play and vimeo pops up as if I have to apply. The screen where the video is black and below just shows the arrow to start play, just doesn’t let me till I apply vimeo
Can you email [email protected] they can help with technical stuff. I don’t see the same thing as you. I can get it up and running. I’m sorry I don’t have more answers for you on this.
Well dang, I should have thought of that. Lol.That makes sense. Thank you
It may not get it exactly in the same spot but pretty darn close or you can shorten the range of motion too!
At home workout 5….is there a different ex for glute circles? I can kinda do with knee bent but my ROM in hips limited. I have Cam impingement both hips and hip replacement left. I can actually do it better on my left but it’s very difficult and if I straighten leg out, I can not get it to where Nicole says it needs to be
You can just try sidelying leg raises if that’s more comfortable for you.
