[Maureen]

Donna Mollica wrote:

Also FYI I can access anything else on the ebook – the links work perfectly EXCEPT for the videos

HI there, I’m sorry you are having trouble loading those videos.
Can you email [email protected]
It sounds like it could be a technical issue that I can’t solve here.
Thank you.

[Maureen]

Donna Mollica wrote:

I had no problem opening the videos on my phone or iPad previously

Hi there,
Not sure if you saw the email that went out today or not:

Just an FYI – we switched our hosting company for NicoleWilkins.com recently. We did this to improve page loading times and performance, so we hope things have improved!
As a result, those of you who downloaded the 10 Week Photo Shoot Ready Challenge eBook to your mobile devices will need to do a fresh download in order to view it (desktop downloads/saves should be fine).

Hope this helps.

[Maureen]

milissa.scott21 wrote:

Hi,

Thank you, No Problem, I understand…It’s still hurting but not as bad. I’ve missed only 2 upper body workouts during Phase 1,
I’m taking it easy when I feel it hurt I stop or go lighter. Ice helps but I thought it would be way better by now. 🙁

Thanks again

M

I would transition into heating it now and some light stretching if you feel it’s getting better and it feels “tight”…it it reaches a standstill where it the progress on it stalls, then I would get it checked out. You can rush the healing process either. It takes time.

[Maureen]

Jennifer Warren wrote:

Thanks Maureen. I had been doing that one for the 30min HIIT but is that ok to do for the 45min Interval workouts as well? Thanks.

YOu can always add your own touches to that in order to make that time stretch to 45 min. Feel free to use other interval workouts and just adapt them in your own way to the bike. No rules here. Be creative when it comes to doing what you love.

[Maureen]

Jennifer Warren wrote:

Hello,
Is there a stationary bike Interval workout available? Maybe I could adapt the Run Track Minds treadmill workout to the bike? I’m not a fan of jumps, burpees, mountain climbers, etc. Thank you.

Right round baby is for stationary bike. try that one out!

[Maureen]

carvelhouston wrote:

The links were working for Phase 1 to take you to the video. I just tried today’s links and they are not working. Is anyone else reporting this or is it just me?

Hi there,
They were all working for me earlier. I just double checked a few just now and didn’t see any not working. If there are some that are not working please let me know specifically which ones and I can double check those. Thanks.

[Maureen]

milissa.scott21 wrote:

Good Morning,

I just weighed in, I didn’t lose or I didn’t gain. Is this normal?, I feel muscles are full and I feel good, Just wondering if this is normal?

Thank you

Milissa

Hi,
Yea, It can be for some. Sounds like the macros are spot on for you. In a maintenance way. When you say “muscles are full and I feel good”. I would say you are right where you should be. Now the macros will start to decrease, I would imagine you will slowly move into a deficit. Good luck.

[Maureen]

milissa.scott21 wrote:

Good Morning,

I just weighed in, I didn’t lose or I didn’t gain. Is this normal?, I feel muscles are full and I feel good, Just wondering if this is normal?

Thank you

Milissa

Hi,
Yea, It can be for some. Sounds like the macros are spot on for you. In a maintenance way. When you say “muscles are full and I feel good”. I would say you are right where you should be. Now the macros will start to decrease, I would imagine you will slowly move into a deficit. Good luck.

[Maureen]

Laida Degan wrote:

I know the gym program (which I’m following ) calls for barbell push press and standing Arnold press .. but no matter what I do it kills my back . I think I might want to try dumbbell push press and seated Arnold .. will I still
Get the same benefits ..

I don’t see a problem with trying a different version of these exercises, considering that the current ones are causing you some discomfort. I would double and triple check your form and if you have a friend who can watch you, that might help too.

[Maureen]

milissa.scott21 wrote:

Good Morning,

I pulled a Pec Muscle Monday 😫, I’ve been in so much pain. This week I’ve only been able to work legs. Has anyone ever pulled a pec muscle and how can I speed up this recovery?. I was on a mission before this. I’m so upset!. It hurts working legs. Picking up weights or really anything moving upper body. Please let me know what to do. I didn’t workout Tuesday or Thursday. Just Monday, that’s when I hurt myself ,then Wednesday and Friday today. I’m icing and putting heat. Help please !!!

Thank you

M

Hi there,
I’m sorry you are injured. Unfortunately, I can’t really give out medical advice how to treat that since I am not right there with you. If it is not slowly getting better I would look to get that checked out. You can’t rush the healing process…..I wish we could. It’s always best to make sure you didn’t do more damage.

[Maureen]

Heather Peterson wrote:

Hi. Last night I twisted my ankle badly on one of my 2 year olds toy trucks and it is now a struggle to do my workout but I’m doing the best I can. Is there a remedy or stretch that can help with a twisted ankle. What do you recommend?

You can draw the abc’s with your foot while it’s elevated. that will keep it from getting stiff on you. If you can’t put weight on it then you need to get that checked out asap. You unfortunately, can’t rush the healing process. I’m not in front of you to see it and help and am not qualified to give out medical advice on injuries. Trust your judgement on getting it checked out.

[Maureen]

Pam Martin wrote:

Thank you Maureen! I appreciate the feedback. It’s annoying how moody my body is, especially when I’m finally being nice to it 😂

I totally get it. Just give it time and pay attention to what it tells you. Quick and fast results are a myth. That’s probably the hardest lesson.

[Maureen]

Pam Martin wrote:

Hi,

I have gained 5 lbs in 2 weeks.
I am 5’6″ and 214lbs (now 219lbs), I’m following Meal Plan 2 based on my height.
Anyway, I’ve had my RMR tested before at a Dexascan place and they suggested I see a Dr since my RMR was so slow…should I switch to Meal Plan 1 and see if that levels out ?
I understand I shouldn’t be losing necessarily in Phase 1…but the weight gain is concerning to me.

Thoughts?

Thank you!

Hi there,
Weight gain can happen for alot of reasons. If the training has been more intense, sleep, cycle, if you are now eating more carbohydrates than you were before, or your overall macros were alot lower than you were taking in before the challenge…lots of reasons. Because the overall macros are going to decrease, I would recommend staying where you are at this time. I would look into that a bit more with a professional and see what that slow RMR could mean so you can get some answers. I hope that helps. I’m sorry I can’t be more specific. I always recommend my clients check with their doctors as well to make sure everything else is ok.

[Maureen]

Stephanie wrote:

Sorry if this has been asked and answered at some point. But do you think boneless skinless chicken thighs trimmed of excess fat would be an ok option for a fatty protein, or would that still be too fatty of a protein choice?

It’s not really about trimming the fat..it’s the fat content of the meat is higher overall. I would just leave it off of the exchange list for now. It’s so hard to make it inclusive to everything. I’m sure there is some reason Nicole didn’t put it on there. Maybe in the future? We shall see.

[Maureen]

Jane wrote:

Hi! Looking ahead to the next phase of meal plans (was looking for ideas to switch it up), I think the nutrition info on the Sweet Potato Hash recipe is off. Thanks!

Hi,
Could you tell me where you think it’s off and I can forward that on? Or you can email [email protected] and be super specific and they can take a look and make any adjustments. Thanks.

[Maureen]

Darla Lindsey wrote:

Sockeye salmon and farm raised salmon are a lot different in fat. Sockeye has like 5 g of fat and raised has like 15 g. Does it matter which one I eat?

wild caught salmon is healthier than farmed. but Farmed has more omega 3 fats but much more omega 6 fats which is the one we tend to get too much of already. Wild caught tends to have more minerals like zinc and iron. Wild is usually going to be the better choice overall.

[Maureen]

Elisha Schick wrote:

I am seeing and feeling the extra calories and macros on my body.
Definition I had and also body fat % fluctuations.
I have not used phased nutrition except for the Summer Shred and 10 Photo Shoot.
I always played on hi/lo days and adjusted those 2 counts.
Keep on?
Trust the process? It will cut again…
……or drop to phase 2 now?

I wouldn’t cut now. I would use this time to lift heavy, push hard and give your body the energy. We can’t always function in a deficit. It’s good to give it a break and feed it, that’s how we grow 🙂

[Maureen]

Dianna Brumby wrote:

Hi there!

I was wondering where I could find examples of the exercises in No U Turn. I tried to look them up on the sight and didn’t find anything. Just want to make sure I’m doing them correctly. Looking specifically for Lateral Bound to Squat Jump and the reverse lunge to high knee. =)

Thanks!

The last one is the reverse lunge, the high knee is when you step back from the lunge the leg that stepped back into the lunge will not touch the middle it will go right into a knee drive in front of you.
Hope that helps.

Exercise Demo: Dumbbell Reverse Lunge

[Maureen]

Dianna Brumby wrote:

Hi there!

I was wondering where I could find examples of the exercises in No U Turn. I tried to look them up on the sight and didn’t find anything. Just want to make sure I’m doing them correctly. Looking specifically for Lateral Bound to Squat Jump and the reverse lunge to high knee. =)

Thanks!

The last one is the reverse lunge, the high knee is when you step back from the lunge the leg that stepped back into the lunge will not touch the middle it will go right into a knee drive in front of you.
Hope that helps.

Exercise Demo: Dumbbell Reverse Lunge

[Maureen]

Dianna Brumby wrote:

Hi there!

I was wondering where I could find examples of the exercises in No U Turn. I tried to look them up on the sight and didn’t find anything. Just want to make sure I’m doing them correctly. Looking specifically for Lateral Bound to Squat Jump and the reverse lunge to high knee. =)

Thanks!

Here you go

Exercise Demo: Lateral Jump Squat

[Maureen]

Angela wrote:

Do I need to take this prior to exercising or will it be effective if I use it later in the day? I am intermittent fasting and I workout at 5am, I cannot have it at that time due to the Sucralose which would break the fast.

Hi there,
Burn works best prior to cardio. It’s like a replacement for an energy drink. I would try not to take it past 4pm. That way it won’t interfere with relaxing at night.

[Maureen]

nicki_032 wrote:

Hello!! Just a few questions on the supplements…When is the best time to take the multivitamin?? And also, when is the best time to take the burn and the train?? TIA!!

Nicki

Burn anytime Before cardio would be best. I wouldn’t take past 3 or 4pm. It’s like an energy drink replacement supplement.
Train-15-30 min before strength training
Multi-With breakfast. I would take with food.
Hope that helps!
Good luck!

[Maureen]

emmiles615 wrote:

I typically add collagen to my BCAAs. One scoop is 70 cals and 19g protein. Should I substitute this for something else but subtracting these macros from another meal?

One exchange of protein is 25g so it would be close to an exchange of that.

[Maureen]

Rhonda Banfield wrote:

Are sweet potato measure me raw or cooked?

Measure all carbs cooked EXCEPT hot cereals (this instruction is above the list of SC in the exchange section)
Hope that helps.

[Maureen]

cmcgrale wrote:

Hi all! I did the No U Turn HIIT routine yesterday and loved it. I’m curious if there are any progressions to learning the starburst move. I can roll up to flat feet, but I can’t roll up to standing without either assisting with my hand or crossing at the ankles. Any tips?

I would say that’s fine. As you get used to the move and you get stronger, more mobile you will start to surprise yourself.

[Author]

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