Maureen
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Today is the first day I feel I can lift after still recovering from COVID19. Cardio is out for me this week. Wheezing to much. Next week is a new week and I’m not discouraged from missing workouts. Life happens. Everyone keep up the great work. We all got this!
Great attitude. covid is no joke. Meet your body exactly where it is…..you will make it back to where you were!
So this question was actually posted on facebook and with the multiple answers I am a little confused. From what I read and with Nicole’s video she wants us to lift heavier. She says something about lifting heavy and if you can only get 5 or 6 then that is good. If you can lift more than that you need to increase the weigh. in the program beside every exercise there are repetition amounts like 8-12. Should we go right to heavy and do the most we can if it is only 6 or start a little under the heavy and work to it?
You usually bring that weight up slowly…With each set you sometimes can lift a bit heavier which might mean you are on the lower end of the rep range goal for that set. 1st set you might get 12 reps and be struggling on the last 2 reps….but by the end you are lifting heavy enough that you are barely getting to the 8 reps (considering if the rep range is 8-12)
Make sure you read page 14 again in the pdf to help drive this home a bit more. If it’s kind of a new concept it might take a couple of reads and then trying it out in the gym. Good luckI have two questions for Friday’s workout:
1.) For the one arm DB row, it has 3 in the sets column, but in the reps column it says 2 x 10-12 (warm up) and 4 x 6-10 each arm. Is it 6 total working sets, not 3?2.) Due to a prior injury the down, down, up, up exercise is one I avoid due to pain with this movement, is there an exercise I can substitute for it? I have DBs up to 25lbs and the large rubber band type bands in my home gym.
Thank you!
1. It looks like that particular exercise has very specific instructions for the sets. I would follow the 2 warm ups followed by the 4 working sets.
2. It’s primarily a plank exercise so you could do a plank for a specific amount of time and throw in some dips to hit those triceps or some close grip push ups.Thanks Moe. I’ll give them a fair shot and try the recipe out.
Let us know how it goes 🙂
Can Jennie-O lean turkey sausage be a substitute for turkey bacon?
If so, what would be the equivalent serving size?
Thank you.
I’m not sure because you would have to figure out the macros for that and put it in the meal so that it’s close to the meal goal totals. We suggest to stick to the exchange list because that work has already been done for you.
I am not a fan of dates. Is there a suitable substitute that I can use in the recipe for the protein bars?
Hi there,
Because it’s a recipe it’s hard to say what you could use instead for the macros and consistency to be right. Maybe they won’t be so overpowering in the bars.My days off need to be Saturday, Monday, and Tuesday how should I go about training? So Wednesday start with chest and follow the week afterwards or do it differently since I work thirds I’m not sure. Thank You in advance
Just start with a wednesday-sunday “week”. Gives you 4 good days.
I workout at 4-430ishy… what would you suggest for meal times … I know it sounds simple but I need to wrap my head around it as there is a post workout also.
Thanks for any suggested time/plan 💪🤔🙏
If you don’t feel like you can eat beforehand, I would eat post and then just spread it out 3-4 hours from there. If you do have time to eat before, try eating half before and the post workout after and then the other half of the breakfast after that and then go from there. You can go wrong by trying some different way.
If it is lower body on Tuesday for week 3 and 6 are we still supposed to do cardio?
If you check page 47 in the ebook you will see the layout for cardio for all of the weeks. You are still doing 3 days of cardio.
Is there any room for a cheeat food or cheat day? A glass of wine or a piece of pie?
It is Thanksgiving in Canada today! 😁There aren’t cheat days worked into this plan since it’s only a short challenge.
It is noted as taking BCAA up to 3 times a day – I normally do some while I workout as I workout first thing in the am and on an empty stomach – which it helps me not to get nauseous – what other time should you take?
Any other time would be ok. I would put it at times when it’s tough to get your water in. You don’t have to have it 3x/day but it wouldn’t hurt.
It says each option has the same macros but on Meal Plan 2A Metal 1 option 1 – is 1 3/4 SC, LP, Fat, V but Option 2 is only 1/2 F no V – is that correct?
I’m sure it’s correct. There are residual macros in each food that will make the numbers close without it being the same meal make up as far as exchanges go.
To make sure I don’t have too much of this awesome meal it would help to have the amount of apples in grams. I used 8 medium apples, but it made a lot of apples. Alternatively, what is the weight for the cooked apples per serving? Thanks!
Hi there,
I would use your best judgement. Since it’s written this way, we won’t have a grams amount for the apple for this recipe.The recipe for the protein bars says 12 servings. Is that a typo in the recipe? Above you said two divided into 8 even pieces. Just wondering if I should cut into 12 per the recipe or 8 as stated above.
Thanks[/quote
The servings are 12 the ebook is correct.I noticed 93% lean protein is listed as a protein and a fat protein. Are they interchangeable? Also, carrots are listed as a vegetable and starchy carb.
HI there,
on the protein list the turkey would be extra lean so 99% where on the fat protein is specifies 93%. I’m not seeing carrots on both exchange lists only the starchy carb list.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.