Maureen
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Good morning
I know I need a workouts !
My lower back mostly on left hip hurts bad
And doing the plank with knee up or anything plank makes it hurt
The roll ups and anything side raises causes a lot of stress on that areaI could use some suggestions on what to do instead
My abs are weak and I’m hoping if I can strengthen them my back issue will fade awayI’m self diagnosing here … but the symptoms point to tendonopothy
I had injections in my right hip for similar pain
However they are super expensive and I am unable to do them anymore !Thank you for any advice and alternative workouts you can suggest
What about if you started with Dead bugs and bird dogs. Those are pretty easy on the body but super effective.
How about a Russian twist or a mountain climber?
Thank you! I’ve tried both ways… it does help to hold DBs and rest the head a little on my shoulders. I guess I’m probably stuck using the weight I can handle and increasing reps?
Try slowing down the movement and keep the tempo a longer count on the way down, pause and then a bit quicker on the way up. That will give you more time under tension.
What would be a good substitute for this move. It bothers my hip being on the side. I was modifying it with bottom leg bent but still hurts my hips. Thanks.
Have you tried elevating your upper body a bit. Knee bent and down is easier and if that hurts I’m curious where it hurts.
Sounds perfect. 🤩
Women’s Meal plan 1 only has fruit with one of the meals. Only on the post workout Meal 5. What or is anyone substituting to add fruit to a meal?
If you eat meal 4 option 2 and just use the exchanges, there is fruit in that one. Granted it’s a 1/4. If you really wanted it, Just take a carb and do that. Theres another one in phase 2 as well.
When I enter all the ingredients for the recipe and divide by the number of servings, the macros I get do not match what the recipe says they should be.
I will double check with Nicole. Sometimes what you choose when logging isn’t the same….brands and items people create their own foods on my fitness pal so we have to be super careful with what we choose if we choose to log the food.
Are front squats still beneficial if the weight you are able to lift is not heavy enough to reach near failure for your legs? My arms/back seem to limit the weight I can hold and still keep good form. Or is there another exercise that would be similar that I could get more out of my legs without my arms/back failing, first?
You could try holding two DB’s instead of the BB. See if that helps.
Email [email protected]. They can help you with this issue.
ThanksIf you look above, my answer outlined it and rebsyd1 wrote it out exactly how it looks.
Did I miss an update, or were we really given the same meal plan for all 6 week? The meal plans are the MAIN reason I buy the challenges. I am not happy. Please tell me I missed something.
You can create whatever meals you want. That’s why you get the exchange list and how to exchange for each meal. You get that plus 10 meals that are created for you. Possibilities are endless.
For Day 2 in the Superset with dumbbell row and Flye; Do we just do the cluster set in the row, or the flye as well?
I would do that with just the DB row
Got it ! Thank you so much Maureen !!
You’re welcome!
Hi everybody!!
Today was my first day of this challenge, with a gym packed at rush hours. I’m not new on exercises, but I was out of track for almost 8 years and put on a lot of weight since then. I’m 5’1 and weighted 130, now on my 180lbs, a lot more !! Hope to find a motivation in something I really enjoying, I just want to get a routine again, and lost a few pounds, feels better in clothes and for my general health. Good luck to everybody! We’ve got this!
Walk in with confidence. Everyone is just trying to better them selves as well. You will do amazing! Let us know if you need help.
The accountability tracker can be downloaded here https://nicolewilkins.com/challenge/level-up-challenge-2026/?section=get-the-challenge-ebook
Right under the ebook.Also, just to piggy back off of that question. I like to enter the macros into myfitnesspal, I feel it’s easier for me to do that and add in the meal recipes in the challenge/mix with what works for me. Should I turn off the setting that allows additional calories after working out? I have currently turned that off for the challenge so that I can stay within the instructed macros, but I wanted to double check with you about that.
Yes I would turn that off. Good luck
Hi there! I am confused about the instructions listed under meal 5. It reads to have PWO & on off days eat as meal 5 and adjust other meals accordingly. In the past, Nicole will instruct us to not have a PWO meal on off days leaving only 4 meals for that day. Additionally, the other meals are typically the same macros etc. For this challenge I am confused about what to do with meal 5/the rest of the meals on off days. I hope my explanation of my question is clear, thanks in advance for your help!
All challenges will be different in some way. Post workout meal is to be eaten post strength training and then eat the rest of your meals after that…depending on what time you train. If it’s a non training day just eat the PWO meal as the last meal of the day. In this challenge she isn’t asking you take it out.
I made the chicken fajita bowl which is really good. I cooked 1 pound of chicken as noted in the recipe. But I only could fill 3 containers not 4. I didn’t have enough chicken. How many ounces of chicken in each container should we have?
I would just take a look at the containers and eyeball if it looks like the chicken in each container is about the same. You can always portion that part out first. Some people just weigh the entire thing and then divide by 4 so they can get things kind of equal. Try not to overstress about that. Just do the best you can.
I’m not sure how to get it to the home screen. I always just save it to my files.
Hi, I will be doing 4 days a week and I’ll need to complete them monday-friday. What would be the best shedule to complete them monday-friday? What I mean is which ones are best to do consecutive days? Thanks.
If you mean where to take a rest day…..I would stick it in the middle like Wednesday. See how that works.
Yep. Thanks. I see that piece now. It looks like if there is supposed to be a hyperlink in there, it’s not connected. Let me reach out and check on this. Thanks. There isn’t an accountability tracker like we have had in past challenges. Just an FYI.
Is the finisher in the leg workout this week a circuit?? Or do you do them straight sets?
Thanks
Yes I would do each exercise for 10 and then move down the ladder.
What about a regular ball crunch
did someone find out about meal one plan one is it supposed to be the bbqcgickicken sweet potato
It is not a mistake. It’s just chicken and sweet potato
I would weigh after