Maureen
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I think this question was asked but wanted to confirm, If we have to change our workout days a bit ( let’s say I planned on getting my strength in that day but something came up). Do I still eat at the higher carb count Day A , even if I didn’t get strength in? Hope that makes sense. Or if I know in advance I have to move some strength days around, should I also move the day A and day B nutrition around too so I am not eating too many carbs on my ” off” days?
Thank you!Whatever you do to the strength days if you have to move them around etc. DO NOT move the nutrition, just keep the nutrition days the same regardless. It will avoid lots of confusion on your end.
It’s not clear to me which workouts I should be following on Week 7. Page 12 addresses Weeks 1, 2, 4 and 5. Page 13 addresses only Week 3 and 6. Where should I fit Week 7?
It looks like because it’s a short week you are going to do the upper body/lower body workouts instead of splitting the body. So I would follow the week 6 workouts.
This is probably a dumb question or it may not matter how it’s done, but on the attached image. Do we complete the 2 sets that are linked with a line together with no rest, rest, repeat for 3 sets of those 2 exercises before moving on to the 3rd? Or do we complete the 1st two, rest then perform the 3rd, rest, and THEN repeat the entire superset? Thank you!!
Hi,
first off, there are never any dumb questions. Second. The superset are the two exercises linked together. You will perform one then the other. That’s one set. You will rest. And then do it again. Continue that way until you do the desired sets. You will then move on to that “single” exercise. and perform those sets on their own. That third exercise is only started once the superset is performed for the desired sets. Make sense?I have tried to pull up video demo for Alternating Dumbell Row (Thursday),but when I click on it, window pops up saying “Site Not Found” This is the one exercise I have doubts I am doing correctly. PLEASE HELP!
I was able to pull it up
If you can’t…here is what you are doing in short. Bent over row with both DB’s and you are rowing the right side and as it’s coming down the left side is coming up for a row as well. you continue this motion for the indicated reps. I would try and refresh your browser if you aren’t able to load it. HOpe that helps.
The alternating kneeling Leg/Arm Raise is in the warm up, then is in a superset and then the same exercise (called something different- Alternating Opposite arm/Opposite Leg Raise) is in another superset- but video shows the same exercise as the kneeling arm/leg raise. Is this supposed to be this way?
Hi there,
It is supposed to be this way….one is part of a warm up.
Thanks.The alternating kneeling Leg/Arm Raise is in the warm up, then is in a superset and then the same exercise (called something different- Alternating Opposite arm/Opposite Leg Raise) is in another superset- but video shows the same exercise as the kneeling arm/leg raise. Is this supposed to be this way?
Hi there,
I can see that. I am double checking this and will get back with you. Thanks.Getting the full 45 min Interval in some days is tricky. Is it best to get the full 45 min in at one time, or could it be split to do 15 right after the lift workout and do the other 30 later in the day? I want the best results so I’d rather know what’s better and try to work it out to fit what’s ideal.
I would try your best you get the workout in all at once, but if you have to split it up I would do what you can with the time you have available to you. Do the best you can. We all just need to do our best.
Hello,
I tried to use the coupon, but it’s expired☹️. According to email, it’s good until today. Can you please reactivate pretty please. Thank you!Amina
Hi there,
If it’s a challenge coupon, email [email protected]. I am sure they can figure that out for you.
Thanks.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.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.
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.
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.
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!
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.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.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.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.
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.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.
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.
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.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.
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.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.
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 🙂
