Maureen
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GYM WORKOUTS, PHASE 2, DAY 3:
First exercise after warmup is the Deadlift. Just want to make sure this is correct and not a typo. I know Deadlifts work the lower and upper back too, but just want to make sure.Also, after discussing in the facebook page, it seems the AT HOME DUMBBELL ONLY workout for PHASE 2, DAY 3 lists “Up and Over Barbell Press”. Should that be “Up and Over Dumbbell Press”, since it’s under the dumbbell only workouts? And then have this video linked? https://nicolewilkins.com/exercise-demo-up-and-over-dumbbell-press/
It seems gals are doing the Up and Over Barbell Press motion with Dumbbells. I’m not sure that is safe for the shoulders due to the angle dumbbells might take the shoulders? I know there is no way I could do that motion with dumbbells with my bad shoulders!
Hi there, I can understand how that might not be good for someone with shoulder issues…We all just have to do what is best for our own bodies. I just emailed the team in regards to the link. Thanks.THANK YOU!!!!!
I am on Meal plan 2
The question I asked before can you eat meal 1 except for the post workout meal for every meal the answer was yes. I am confirming that because I do not use an app to count macros so I am double checking.I also want to know for meal plan 2 meal
5 oz of turkey breast (1 1/4 LP), 4 oz of potatoes(SC) and 14 g of butter(F) when using the exchange list could I eat
7 egg white (1 1/4 LP) 40g of Oatmeal (SC) and 14 g butter (F)I just want to make sure I am doing this correct.
Hi there,
Yes to your first question.It looks like your exchanges came from the right category. Just make sure the amount is correct. 1 serving is what is listed in each category so if it said 1 1/4 you would have 1 serving PLUS a quarter of that 1 serving. Looks like you all good.
Can you explain the Uphill Climb? It also doesn’t add to 40 mins. Thank you
With this workout you are going through each interval basically how fast you can go and stick with it. This will vary with each person doing the workout. It could be 40 min depending on how long each interval lasts.
When I do Bulgarian lunge I sometimes have pain above my knee cap. Would it be cause my quads are thigh or something else. When it happens I loose the dumbbells. Would there be a substitute to this exercise. 😊
AJHow is your form? Are you a member of the FB group? You could show your form in there and one of the moderators could see if it all looks ok. You could be too far forward, not forward enough, not focusing on driving through your heel upon coming up. All of those things will make a huge difference.
Is rice vinegar and rice whine vinegar the same thing in the recipe
No they are two different items.
Cool, thanks you guys. I’ll put watch on HIIT tomorrow😃
Let’s get it!!!
On the home workouts up and over bb is listed. Do we just mimic the move with dumbbells if we have no bb?
Yes, You can do that.
Hello
My question is why there is no page for phase 2 weeks 5-9 Day 4 Thursday in the book. Please explain the detail AT HOME WORKOUTS (DUMBBELL/bODDYWEIGHT)
THANK YOU CELY MARTINEZ ([email protected])Day 4 on the calendar says lower body but if you look at day 5 that is the lower body workout you are looking for. I believe they updated the pdf to reflect this change. You can always click on the pdf on the site. Any changes should be made in that version.
Great thank you.
I am also wondering why I have not lost any weight?
I am spot on I weigh all my food on a digital scale, nutrition is spot on, I did have refeed meal yesterday 2 small slices of pizza, no alcohol, have not missed a workout however I have walked my dog everyday including off days. I am taking nicoles bcaa, multi vitamin and cardio cuts pre workout. I know don’t pay attention to the scale but I am putting a lot of work into this and it gets frustrating.
Everyone is going to progress differently. You have to remember that the plans aren’t written EXACTLY for you. They are meant to cover a bunch of different people. You are just beginning the “cut” now. Let’s see what happens this phase!
Naomi, is it the same with Rapid Fit?
It looks to be that way as well…quick Math.
When meal prepping on Saturday, I had bought a frozen turkey breast (time-consuming to prepare); however, I did not have enough and had to run back to the store on Sunday to get enough turkey breast for 2 more meals. My store does not carry non-frozen turkey breast. So I went to the deli and got Eckrich 98% lean oven-roasted turkey breast? Is that sufficient? If so, that part of my meal prep will go much quicker next week. Thanks!!
Deli meat will not be the same quality as a plain Turkey breast meat that you can get frozen. There are ingredients to preserve the lunch meat. I would grab it and prep it just like I do chicken.
When meal prepping on Saturday, I had bought a frozen turkey breast (time-consuming to prepare); however, I did not have enough and had to run back to the store on Sunday to get enough turkey breast for 2 more meals. My store does not carry non-frozen turkey breast. So I went to the deli and got Eckrich 98% lean oven-roasted turkey breast? Is that sufficient? If so, that part of my meal prep will go much quicker next week. Thanks!!
Deli meat will not be the same quality as a plain Turkey breast meat that you can get frozen. There are ingredients to preserve the lunch meat. I would grab it and prep it just like I do chicken.
Hi there,
I haven’t heard anything about changes to the Meal plan 2Hello there. Did my first Metcon workout upper body today. It took about 32 mins. Is that about right? And what activity would you start on an Apple Watch? I did weight training today and my average heart rate was only 129. I didn’t burn as much as I thought and was doing 20lbs on Man Makers, 25lb kettle ball swings, 15lbs on biceps, and 20lbs on push press. Just want to make sure I’m doing it right. Thanks again.
Candace
Sounds right to me. I always just put it on HIIT training on my watch 🙂
I’m having issues with dizziness.
I am very healthy
Regular checkups blood work always good.
I had been doing light workouts before the challenge began
I’m also following the meal plans correctly.
Thank youAre you hydrated? Feel like you are getting sick? Vertigo? If it’s not something you are used to, it might be good to talk to your doc. I hope you feel better.
I know this has been discussed but just want to clarify are Thursday’s a completely off day? Even the updated calendar still says HIIT on Thursdays.
I understand it to be off from strength but not from cardio. If you would rather put that cardio on another day, go for it.
Hi, I had some confusion with the calculations for Phase 2, Meal Plan 2 as well. I did some math on the macros and things weren’t adding up. Total daily calories was 1159 based on macros, but then I calculated the macros from the meal totals and it added up to 1708 Calories. So I came here to confirm.
I downloaded the PDF the Sunday before the challenge started so I don’t have the latest and greatest, but it looks like it was corrected online.
Here is the math, hope it helps.hi there I just totaled the macros for the meals and they match up with the updated PDF. I believe this was corrected in phase 1
Is it okay to take 2 scoops in my post workout shake? So total 10 g daily ? I thought I saw this somewhere 5-10 grams daily .. it’s been helping me not get sore after the workouts 🙂
Hi there,
I don’t see a problem with that at all.Does it have to be unsweetened coconut milk from the carton ? Can I use unsweetened almond milk instead ?
I’m sure that’s fine as well.
Regarding the Standing Up and Over Barbell Press — I can do this if I go light. If I add any significant weight, lifting the BB behind my head, will aggravate my right shoulder. Would you recommend that I do this as the video shows with light weights – and increase if I do not have pain, or shall I modify? I can always try, but when I was in the gym and did lat pull downs behind my head, I’d end up with shoulder pain. What would you recommend?
If you know that move causes you pain. Don’t do it. Just do the front part. It’s all good.
I’m still confused! Sorry! I have never done this type of workout. So she says to enter 25 intervals into my interval timing app. What exactly is one interval? Is squats (low) and then butt kicks (high) the equivalent to one interval? If so, we should set it to 30 intervals, right? Not 25. And each interval will be 35 seconds (both high and low) so we have time to move to the next. The 25 intervals is what is throwing me off because I counted 30 high exercises and 30 low. Just trying to study all of this phase 2 stuff so I don’t spend the first week figuring everything out! Thanks!
That’s ok. I use Tabata pro (it has a yellow, green, red stripes on the front). You set the work number to 35 seconds, rest 35 seconds, Cycles 6 Tabatas 5. You will be all set. The strength stays the same with each round the cardio is the only thing that changes.
Me too. I was wondering if Nicole has one? I searched videos and cannot find a specific one.
Hi there, Not yet.
From what I understand, I will be setting my timer app for 60 rounds, mine will include :30 Work, and during the Rest Interval: I’ll set it to :05 to move to the next exercise. This should cover all 5 rounds. But depending on your app, you can also set it up for 30 Rounds at :35 each. I think she does have a typo…
Where do you see the typo?
Set it for work :35. Rest :35. (both should be set with that extra 5 seconds because you are going back and forth so you will need that little cushion in order to have time to pick up the weight and get set to go.
of the 35/35 there are a total of 6 intervals that look like that (35/35). For 5 rounds. Does that make sense?I was thinking the same thing. Also I wonder if we only do each round once.
Ok, I was confused too…math isn’t my strong suit. I have done these workouts a ton of times before lol.
So each round is 6 min….5 rounds total would be 30 min. (roughly) Set it up just like she says in the app. The description is on top. If you still aren’t sure lmk, I can spell it out for you for specifically. Thanks!I was looking over the workout schedule for phase two and I’m confused about what workouts to do when. On the layout I see that week 5 looks different than the 6 7 8 and 9.
When the program states upper or lower or total body, witch workouts are they.
It’s also confusing that fx Tuesday week 6 states just interval cardio, but when you look at the daily full workout layouts Tuesday calls for Lower body metcon workouts also.. I’m just confused as to what workouts I should do when.Thanks
ChristinaThe upper and lower body workouts are the ones you are putting in the week. If it says metcon she is just specifying that that particular upper or lower is that style. But it’s still the upper and lower. Did you see the updated PDF…the calendar was changed a couple of days after the challenge started. Hopefully that clears things up.
This has been corrected in the ebook and the current update is available on the online PDF ebook: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2021/01/2021-NW_60DAY_CHALLENGE_FINAL_LINKS4-1.pdf