Maureen
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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 🙂
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.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.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
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.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!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.
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.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.
Okay so I was sore from the Wednesday workout, perhaps overly so… And doing legs on Friday again just felt rude 🤣. I’m sincerely hoping that next week isn’t the same because those leg days so close together are limiting my ability to push the weight on the Friday sesh.
The first week is always the hardest. I am sure next week will feel a bit different. New plans always take a bit to get used to
Just wondering if it’s ok to use Walden Farms sugar free products during the challenge? I like to add some of the chocolate syrup to my yogurt and protein powder but don’t want to set myself back if I should avoid it. Thanks!
I don’t see a problem with using it. I would just not use alot of items that are artificially sweetened. It can upset your belly.
Ok so leg day on wednesday put me under. I am really sore! Yesterday I did the workout and walked 1.5 miles because HIIT was out of the question. Last night I could only move slowly, more of the same today lol. I’ve been doing another program before this one so surprised I’m feeling this extreme. How far do you push yourself through the soreness? Am I doing more harm than good to push through it?
I would plan on doing the next workout in line even if you are sore. I usually do a good warm up, dynamic stretch, foam roll some of the areas I will be working and do some moves and see if my movements will be effective or if they are just going to hurt. If they just feel awful, I will push the workout to the following day and hope I am a bit more ready the next day. Usually week 2-3 you are beyond that initial shock. Even though you have been exercising, doing a NEW plan will put an entirely new load on your body and will challenge you alot more. Just listen to your body and do what feels right.
Hi! Wondering if there is a difference between the hip circle Nicole sells and she stretchy circle bands? I have stretchy ones that are different “strengths.”
Thanks!Yea, the strength of it will be much different MUCH different lol. It won’t slide or roll up on you either. It’s much more challenging.
How much chicken do you think I need to measure out raw to get 3 oz?
Hi there,
I’m not exactly sure. Whenever I meal prep some stuff I cook the entire package and the portion them out for however much I need or else I end up creating more work for myself.Unfortunately, some movements I’m not able to lift heavy enough to max out at 8-10 reps 😭. Would you suggest going with more reps until failure? I will use as heavy of weight as I can with slow and controlled movement. Any tips or advice? Thanks so much!!
Do you mean like it’s too big of a jump for you that you can’t even manage 1 rep with that heavier weight?
The equipment for the single leg hyper extension isn’t adjustable enough to hit me in the right spot – I’m tall with long legs so it’s hitting closer to the top of my thigh than my groin.
Would single leg deadlifts be a comparable alternative?
You can always try this one: https://nicolewilkins.com/exercise-demo-exercise-ball-reverse-hyperextension/
If you are out of Fatty Proteins, is a substitute a serving of Lean Protein and a serving a FAT?
Thank you!If that’s the case, then I would try and make sure you are getting enough fat in that meal. So make sure the total for that meal is pretty close if you are going to have to use the macros in order to make it work.
wait so am I doing it wrong? I have been measuring out 100g spinach uncooked. It is sooo much spinach to try to eat with my eggs.
You’re fine. It’s vegetables…like Nicole said either way it won’t impact your macros alot. You will have a healthy body with lots of vegetables. Just start measuring cooked then. All good.
Hi!
I see on the Facebook group some people are making meals from prior challenges like the Brownie bites from Summer Shred. Can we use those meals or do we need to make sure that the macros match when doing a swap? I was really happy with my results from Buns n Guns just following the meal plan and not overhtinking anything. Then for Summer Shred I thought “Oh maybe I should track macros instead” and got in my head too much. Don’t fix what’s not broken Kimmy! Anyhow. This time around I’m following the meal plan and not worrying about calories and logging etc. Just putting 100% trust into the plan. I just wanted to know if we can easily swap. 🙂Thanks!
KimYOu can use past challenge recipes HOWEVER,if you don’t feel confident in working those in because you don’t think you will be able to accurately do that, well then I would save them for after the challenge.