Maureen
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Will you please offer alternate exercises for those of us who work out at home some days. Also, give form guidelines– specifically for the spider curl, because the only thing I feel like I’m going to do is fall off the bench. (In fact, none of the videos have info on form, it’s just a silent video.) How is this different from a regular curl. Also, offer alternate exercises — at my gym I can’t go from free weights to machines to smith machine for these supersets. I leave equipment or a machine and it is lost to the next person. Unfortunately I am not Nicole Wilkins so I can’t ‘save’ my equipment for the next set.
It’s tough to fit the needs of everyone. Most people either have a home gym with free weights etc or they have a gym membership. As far as a spider curl goes……you are kneeling on the seat of an incline bench. So that your chest is fully supported and you are basically hanging your arms over the top. Your arms will hang and the point is to not let them swing. Really isolates the biceps. The advantage of doing this over the preacher is that there is constant tension on the short head of the bicep even on the top of the movement.
Sometimes you just have to switch things up a bit to make the supersets or giant sets work for YOU. Trust me when i tell you, we all fight for the equipment. You can always just ask whoever is on there…hey I was super setting some exercises do you mind if I finish up my last sets. Most of the time people are cool and sometimes they aren’t lol….we have all been there. Hope that helps.okay, less than a week to go in the challenge and I may have been eating wrong this whole time? I’m 5’7″ and weigh 128 so I’ve been eating the 130lb and under menu. I’m not losing any weight but I do see muscle gain so I’m not too worried about it.
Doesn’t sound like there is anything wrong. You have the macros…now you can adjust in whatever direction you think is appropriate for what progress you would like to make. Or check the website for online training info and we can help you with that as well. Nice work! We are almost to the finish line.
Hey There Ladies- Unfortunately I am unable to continue this challenge as I had to have another surgery on my noggin, lol. One of the previous challenges back in March I had to have brain surgery. They found a begnin tumor and I had it removed on March 27th. 6 months later my hair gal discovered a hole in the area of my incision and fortunately I had a 6 month follow-up 2 days later for an MRI, (all good no tumor growing back) and to see the PA. they stitched it up and said to call if it seemed to be ozzing, (for lack of better word) well 4 days later I had to call. They decided to go in and take out the 3 plates they had put in in March, and 2″ diameter bone that they were sure was infected. Monday, november 6th they did the surgery, i was out of the hospital in 2 days, (good vitals, healthy). I am on iv antibiotics and oral for 2 months. Pretty much sequestered to my home. I am grateful but I am also struggling with the fact that I cannot workout. I was, am in great shape for a 56yr old woman, people often ask if I compete or am an athlete. I have worked out my ENTIRE life, eaten healthy religiously. It has only been a week and though i am tired, I want to work out and can’t imagine going 6-8 weeks without working out. it’s like brushing my teeth, something I did 5-6 days a week religiously. I feel like I’ve lost a part of me or my best friend and no one understands that but I know Nicole and her trainers and most all of you on this challenge. Do not take your body for granted and your health. I believe I have been stripped of my passion for a reason, maybe to slow down….not sure but if I am struggling only a week into this what in the world am I going to feel like in 2,3 4 weeks. I don’t have cardio equipment, just free weights, bands, med balls. I know I am very lucky and that there are so many others way worse off. I guess I just needed to get this off my chest, as most of my friends, family don’t or haven’t made exercise a part of their lives like I have—it’s my happy place and really who I am. It’s a very strange place to be for me… When I listen to Nicole talk about fitness and what motivates her, it’s like I hear myself talking. That is why I joined her website and continue to do her challenges, I can relate to her so well. Even though I did not take my fitness to the competition level, (competed a little in the early 2000’s) like Nicole, I know that it is her passion and something she will do the rest of her life! LOL…. I don’t personally know Nicole but pretty sure I am spot on saying that. Thanks Nicole for always challenging me and keeping my workouts spiced up. I WILL be back. And thanks for taking the time to read this long rant…In Good Health to ALL! Kathy Houle
Hi Kathy,
I am happy to hear you are recovering…but also saddened that you have gone, going through such an ordeal. Sounds like you have an attitude of gratitude. Being thankful for what you CAN do and not focusing on what you can’t currently do. I have no idea how I would deal with something of that nature..but I sure as heck hope that my attitude would be as good as yours. Thank you for sharing. I hope you continue to recover and are back to kicking butt in no time. I will keep you in my prayers and remind myself of the things that I need to be grateful for in my life. Thank you for inspiring others along the way. You have no idea the impact you are making as well. Much love,
MoeGood Morning!
I did Phase I leg day yesterday and I have noticed when I do the butt blaster machine, I seem to feel it more in my quads as opposed to my glutes (I can feel my glutes in the reverse lunges!)
What can I do to feel the butt blaster in my glutes?
Glutes and legs are a problem area for me and seem to be the last to change/adapt for me.You can focus on pushing a little more from the heel…if the weight is focused in your toes, you will feel a little more in the quads. Hope that helps.
I did cardio yesterday morning but did not make it back to gym for my evening workout due to time. This am I was in gym at 5am and did workout for today and cardio afterward. I had my post op work out meal at 7am. Planning to go back to gym this afternoon to do workout from yesterday, that I missed. Is it ok to have a second post workout meal in the same day? Pls advise. I’ll be heading back to gym soon.
I wouldn’t change your nutrition…..if you can make up that day on a rest day, that might be best. These workouts are pretty intense. You might not get as much out of the workout by doubling up like that. I usually take a rest day and use as a make up day and adjust the days according to that.
I also have not received any emails. I have looked in spam and also have done a search but have found nothing. I have not received anything since the receipt when i first signed up for the challenge. Not sure what else to do.
NancyDid you email [email protected]?
They are the ones that can handle those technical difficulties, if thats what you are experiencing.
Thanks.I haven’t received any emails in a week. I didn’t get notification of social media winners last Sunday and haven’t seen anything since member presale notification.
Email [email protected] for any technical difficulties. Thank you
PVL Supplements (Pure Vita Labs)
I was wondering if you had any feedback about this product line. I will be trying their BCAA this week. (2:1:1)
Also, if I am up early to work out @ ~5:30am , would you recommend taking only a single dose during my work out, and one afterwards, or still spacing them out through the day?
Ideally, I plan to mix an electrolyte in my water bottle with this product during my workouts.
Cheers!
I have not tried those supplements. I would sip the BCAA’s during your workout/or after and maybe another time during the day…. YO have the right idea.
Would you ever recommend training glutes more than twice a week? Three times? I am considering competing in May 2018 and need to build up my glutes for sure! I am currently training them twice, making sure to include a variety of exercises and rep ranges. TY!
If you are training at a high intensity and volume, 2x’s might be enough. 3 might now allow you to train as hard as you should and give you enough time to recover. Just my opinion 🙂
I’m not able to always get all of my cardio in every day, on the days I just can’t seem to do it are there any diet modifications you suggest?
I wouldn’t change the diet. I would leave it the same and do the best you can. See how your body responds with these macros. Then you can decide from a calorie stand point, where you need to be.
If strength and cardio are split to different times a day, should this be taken before both? Or just once a day with either strength OR cardio?
Also, the brand that I purchased instructs 1 capsule 2-4 times a day. Each capsule is 500 mg. Is there a recommendation to follow the supplement label or sick with 2 mg dosage that was outlined?
You can take it before your fasted cardio (if you do fasted cardio) I would just stick to the 2g either before cardio or your weight training workout.
I’m sick of eggs and egg whites already. Any one have any ideas how to change it up for the mornings? I just can’t do the spinach with the eggs either…makes me gag! Sure could use some changes.
ever try some salsa with you eggs?
I had printed them off back at the beginning of the month and just noticed today that there were changes. Would have been nice to have been notified that this happened
The PDF and the clickable exercises weren’t matching so they made sure they all match. Sorry if you missed anything.
Where do you post the 3 winners a week?
It’s usually an email to you. My week 2 winners came in an email about 2 hours ago.
My question is regarding calorie burn vs intake. I, on average, burn over 2200 calories, all days but rest days. I am on plan 2, 1645 calories. Is that a problem for this 6 week challenge? I do not cheat, I follow the exact meal that was written (except for green beans) but I substitute asparagus or brussel sprouts with same macros.
Thanks for your advice!Its a good test I think to see what happens when you eat on plan 2. You may find a sweet spot with calories or decide that you can add 10g of carbs or 5g of fat and continue to tweak in order to find out where you TRULY are. The calories in calories out is more complicated than it seems. I would just play out this challenge where you are and pay attention to how you slept, how you felt while training? Were you tired, energized etc. It can give you a good jumping off point.
Hi! Is there an excellent app that shows macro substitues? Or if you are to eat 100g brown rice just substitute 100g wild rice? Just sub the exact same amount of food from the exchange list? Thank you Dana
Not one that I have found. Just test out the amounts on MFP and see how close you come. I would just sub one or two things at a time that way its easier to keep track of….You learn a thing or two in the process. Sometimes once you find an alternative, you don’t have to look it up again.
wow, that’s a great alt exercise .. Thank you Maureen!
anytime…..thanks for the “wow”…made my day.
Thank you, Maureen. I was just about to ask all of those questions. I started a week late due to travel. Glad I checked the discussion first!
Good. I am sure there are lots of answers in the forums for you 🙂
I wasn’t going to follow the meal plan because I had already started keto, but that wasn’t working out so well for me and I’ll be starting the meal plan tomorrow. I noticed that it calls for cashew milk instead of almond for the protein shake. Wasn’t sure if it made a difference. Does it?
Not a ton of difference. A few calories less…and thicker for the most part. This plan calls for it, try it if you haven’t. You may like it better.
Remember ladies…..you didn’t get to the place you are in a couple weeks…and you won’t get out of that place in a quick amount of time either. I tell my clients all of the time, don’t get hung up on the scale, it can be a liar. Your body composition may change but the scale not move. That’s why using measurements and clothing as a guide can be more encouraging than stepping on the scale. Hang in there, trust the process and know that it in fact is…A PROCESS.
Thank you so much maureen for the encouraging words. definitely needed to hear this
you’re welcome. I hope you are having a better few days 🙂
As i am looking back over phase 1 i see under the deminstrations there is an upright row but not on the PDF … do we just do the 4 giant set on the PDF or add the upright row in with it?
I would follow the list of exercises if the upright row is in there and not the PDF. But I will have them change the PDF as well. THank you
Hi there,
I enter in the meals for today (entered them all in just to see what it says for macros etc) and it shows my protein to be over in macros. Why is that? It’s saying my goal for protein to be 20% and I’m at 45%. I’m not sure how the app is calculating my macros.
I’m not good with this app or macros so any help would be great.
TIA
Gina
Focus on the totals in grams not percentages. The app will show you that as well.
Hi there,
I have neck issues so I steer clear of any exercises that are behind the head. What other exercise can I do to sub in? Thanks!
You can use cable crossover put the height at about shoulder height. stand in the middle of both cables and face out. start with arms grasping both handles, palms facing up. Now curl the weight like you are doing a double bicep pose. The right hand should come close to the right ear and the same for the left side/left ear. Make sense?
what is up with this weather? : ( three little ones and 2dogs while husbands gone to training. Then it so happens we all catch a cold. haven’t felt this way in years. Anyways I have to admit I cheated horribly yesterday I cried. running from soccer practice to dog appointments to maintaining our house clean/ cooking/ and trying to keep my sanity, I broke down and cried not to mention my last meal consisted of cereal, a taco, and a tiny muffin. like who am I? I was doing so good but then I realize that this is life, we will always face challenges, struggles, and difficulties so no matter what, we always have to stand strong and have the willpower to better ourselves. I love challenging myself to grow mentally and physically strong. And it is my first Nicole Wilkins Challenge so let me tell you, yes it is challenging something I haven’t done with other programs. could be because there is a prize at end lol
Anyways as i woke up this morning hurting from every single part of my body especially my butt and legs. I was reminded that we can all fall at times but the most important thing is getting back up. So I choose to continue to finish this challenge strong and face my struggles by not binging like I did last night.Today I woke up blessed and grateful for what we do have. So I will take this Day to meal prep and get my shit together because I know i am capable of more. NO GIVING UP!!!!!!
You got this! You are right…life won’t ever just roll with you, you have to roll with it. The challenge is to work toward your goals as your life unfolds in front of you. Will you be perfect? nope…not a chance. Your reaction to the things that try and get in your way is where you begin to change your life habits. Then soon what seemed like a road block a year ago doesn’t even phase you now. Keep working hard and see what starts to change in you, both mentally and physically 🙂
