Maureen
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Was I supposed to receive the program in an email? If so, I must have missed it. I searched my junk mail but did not see it. Is it because I have not uploaded my pics yet? ( I plan on doing today) Just don’t want to miss the start!
The entire program is for you to view and print online. Can you view the program? You should have received an email that the program was live etc. But all of the details not in the email would be online on the website. If you aren’t receiving the emails or in your junk folder please email [email protected].
Hi Everyone!
I am SOOOO excited about this challenge! I’m sitting here reading through all the material, getting ready to go grocery shopping and meal prep this weekend!
This challenge just really comes at the right time for me. Last May, my husband of 13 years left me, and as I’ve tried adjusting to the new reality of my life, I’ve found my inner strength in the gym. I feel I’ve gone from broken to strong but I am wanting a program to take me to the next level – and I truly think that I may have found it with this one.
I look forward to getting to know you all throughout the next 8 weeks!!
Lisa
Good Luck! Keep us posted. You have a lot of support around you for this challenge. 🙂
Hi
Can someone from admin help me please.
I’ve been accessing my account on my phone and now when I’ve tried to get on computer to print I can’t recall my login information.
I’ve tried several times to reset it on my phone but when I use the new details on my computer it won’t login. Help!!Hi there,
Email [email protected]. They should be able to help.I think I’d be able to do bridges…its the weight that I’m concerned about. Thanks!
You can always take a smaller body bar instead of a barbell and see. I would do them without the extra weight and see how you feel and build slowly from there. Good luck 🙂
How many times are you supposed to submit progress photo?
Hi there,
Make sure you read all of the Q&A stuff as well so you don’t miss anything. Photos are submitted at the start of the challenge and then one more time at the end of the challenge.
Hope that helps.When measuring out your rice is it 1 cup cooked or dry?
RIce is measured cooked.
Maureen, we can’t get into that forum.I’m seeing that people are obviously chatting in there but a bunch of us, me included, can’t see it/access it. Maybe people who have recently renewed membership?
Sorry about that, Email [email protected] They tackle those technical issues.
Any alternatives to the hip thrust? I had a c-section early November.
Can you do bridges from the floor (supine) position? Or is it the entire bridging motion you cannot do?
Any suggestions on alternatives for leg extensions with a home gym?
A front squat, DB lunge, Step up. They will all target the quads as well.
Hi, I’m wondering what a day in the challenge would like if you lived in a perfect world. What would your training and food intake schedule look in “ideal” conditions? (Ideal meaning I could rearrange my life around training and eating.)
Eat do your cardio in the morning and then strength train later in the day. The ideal would be to split them up.
Are the only drop down sets when listed as 10/6/4?
No, there is a drop set right in day 1 of phase 2 written as 10/10/10. It will indicate when it’s a drop set.
Hi swprince85,
My understanding of this is complete your 1st set of 8-10 reps with your chosen weight using the rest pause principal if needed, on the next set of this exercise the 4 reps increase the dumbbell weight again if you can and use the rest pause if needed, then increase your dumbbell weight again for the third set of 2 reps using the rest pause if needed. So hopefully you will of increased your weight 3 times over that exercise.
good luck with the challenge
DonnaI am quoting from the directions:
I recommend using this technique on the last 1-2 sets of certain exercises (which are called out in the documents below). Here is an example of how you will use this technique during on Day 1 of this phase. (Quads/Calves).EXERCISE: Leg Press
Set 1 Perform 10 reps.
Set 2 Increase the weight if possible. Perform 10 reps.
Set 3 Increase the weight if possible. Perform 10 reps. When you reach failure, rack the weight and take all tension off of the muscle. Feel free to bend your knees here and remove your feet from the foot pad for 10-15 seconds. Unrack the weight and perform 2-4 additional reps. When you reach failure, rack the weight and take all tension off your legs. Rest for another 10-15 seconds, then perform 1-2 more reps.So for leg day you will do 3 sets of 10 leg press first and then 2 additional sets of leg press in the rest pause technique. Which looks like Set 3 in the above example.
Hope that helps.When measuring out the rice is one cup dry or 1 cup cooked?
Rice is measured cooked.
Could some similar foods be changed in a meal if they’re in the same Macro group? For example can a sweet potato be replaced by a red potato, or can a cup of green beans be replaced by a cup of broccoli, etc?
We recommend you don’t. We would like you to either keep them structured the way they are or pick one of the other meal options.
Hi there,
i live in the UK and we don’t have spaghetti squash or the Ezekiel bread unless What would i are the macros so that i can swap it for for similar MACROS.Also on the meal plan 3 it mentions veggie burgers what does Boca mean
thanks
Donna1/2 cup of squash is
21 calories
2.g fat
5g carbs
.5g protein.
You could find a starchy veggie to take the place that matches these numbers
ezekiel bread 1 slice
80 calories
.5g fat
15g carb
4g proBoca is a brand and type of veggie burger.
Hope that helps.
Or you could try one of the other options of meals. THey are all roughly the same macros.I would definitely be eating. Phase 1 fasted cardio ISN’T suggested as well since they are all HIIT training. It might be something you have to adjust your wake up in order to even try eating half of meal 1. Trying a new program may also mean adjusting how you go about doing that program. COuld mean the difference between seeing some results and seeing amazing results.
Hi there,
The post workout shake is only after strength training. The meal plan is outlined pretty specifically. There aren’t any extra snacks worked in. The meal plan is meant to be followed as written. Thanks.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.
