Maureen
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Hi Ladies, I have gone all out this past week and lifted as heavy as I could. However, I am not as sore as I hear a lot of people describing on the site. I am sore, but not horribly sore. Should I be doing extra reps? Is this a bad thing?
Hi there,
Soreness is not a gauge on how hard we work. Depending on where your level of fitness is, it will affect you differently. I would just lift as heavy as you can for the rep range you are aiming for and don’t worry about whether or not you are sore. If you are working hard, then you are right where you need to be!!Hi,
Due to my work schedule it’s very hard for me to do the weights and HIIT workout both on Monday. Is it ok if I do the Monday HIIT on Sunday (keeping the weight workout on Monday)?Thanks,
CathleenHi there,
You can do whatever you need to do in order to stick with the program. Not all of us have the same schedules so do what works for you.Is the rotation in this exercise coming from a rotation in the hips as you press up, or standing static with only a rotation in the arms/hands as you press up? I’ve seen it both ways.
Here is the video:
It’s coming from the hipsI’m sticking as 100% to this challenge as I can, with my lack of knowledge. Anyway, is it ok to include a 3 mile jog/run while on the challenge? Maybe 2 to 3 times a week? It’s not a major cardio session for me. It’s just something i really enjoy.
Sure, just make it count for one of your cardio sessions. WHichever one it would fit into. Great job!
Hello! Are BCAAs recommended on rest days? If so, when and how much? Thank you so much!!
It won’t hurt. A scoop in your water would be just fine 🙂
Not sure if this will appear twice, can’t seem to find my original post on this.
What category would this fall under? I’m hoping it would qualify as a condiment? 2 tbsp = 5 calories, 2g carbs, 0 fat and 0.2g protein. No sugar.
I used to add this to most meals, and would like to reintroduce it under this meal plan if possible!
It would be in the carb section in my opinion. I would just add it to your MFP totals….It’s negligible but just log it that way so you know.
Hi Naomi,
It was yesterday’s leg workout – the at home dumbbells only workout.
Thanks,
CathleenHi Cathleen,
You count there and back as 1 rep. You don’t count each step to get out there and back.
Hope that helps.I am just now able to start the program workouts and wanted to catch up. Is it better to just start with Day 4 workout and move on as scheduled or can I do Day 3 and Day 4 together and then day 2 and Day 5 together, for example?
Hi there,
Did you submit pics and everything to compete to win? If so, Just pick it up where everyone else is at in the plan. That way you can finish with everyone else. If you are just doing it for you, I would start from day 1.The mobility information is such a bonus! There’s so much conflicting info about when to stretch. I will definitely stretch my body part to be worked before and not after. Awesome!
Glad you are enjoying it!
The mobility information is such a bonus! There’s so much conflicting info about when to stretch. I will definitely stretch my body part to be worked before and not after. Awesome!
Glad you are enjoying it!
Thanks for taking the time to respond Maureen. You guys are so sweet and kind for being responsive
We are here to support you!! Good luck 🙂
Hello! I’m following the Women’s Meal Plan 2 for Phase 1 and I noticed that the only meal option with fruit is the orange smoothie in Meal 5/Postworkout, which I know has different macros than all the other meals. The Food Exchange List says to limit fruit to 2 per day on weight-training days, preferably at Meal 1 and your post-workout meal. I would like to occasionally include fruit in Meal 1, however there are no meal options that allow one to easily include fruit. Would you be able to provide a meal structure that includes fruit? Or is there another food type that it can be exchanged with in the existing options?
Thank you in advance! 🙂You could probably use a SC exchange for a piece of fruit in option 2 meal 1. The carbs will be roughly the same. Use MFP and see how it looks when you put in what you want. You have what the individually meal macros should be approximately. Hope that helps.
The Exchange List from the 60 day Build Challenge says strawberries are 350g for 1 serving but the Exchange List for this challenge says 250g – Which is correct?
250g is correct for this challenge.
Based on my current size, weight and height, my suggested meal plan is #2. Towards the end of prior challenge; NW’s team suggested meal plan 3. That said, can I do it with the current challenge?
Also, before breakfast every morning for extra fiber; I mix/drink 12-grams of chia and 12-grams of flax seeds in a 16-oz of water while fasting as it helps me stay more regular; does that count as extra calories and if so, should I deduct them from meal plan?Thanks
Lorna
I would deduct it from your plan. Just so you know what kind of impact it has on your overall numbers.
Meal 3, option 1, Since I don’t eat cheese of any kind, what can I exchange for this? Any ideas?
I would log that meal and then you can probably insert some fat amount to take care of the cheese. See how that works.
Thanks.Thank you. I ended up finding it on the program. Did not realize I was not looking at the correct training section. 🤪
No worries. 🙂
Bodyweight Lateral Step Up To Leg Raise IS MISSING FROM TODAY’S WORKOUT VIDEOS. Will all these video issues be fixed because it wastes a lot of time coming here when a video or 2 is down on the site?
I just notified them that is one was down. Thank you.
Is the video library down? I’m trying to look at video’s for today’s gym workout and everyone I click brings back a bunch of bullets down the left side and what looks like a menu of other things on the right. None bring up the video.
You shouldn’t have to search the library. They should all be here at these links for the
DB workout:The at home workout:
Hope that makes it easier for you.
Thank you. Totally walkable. And heart rate is definitely in the high end of the range.
That sounds like you are doing it just right. Work hard and good luck!
Dumbbell At Home; Day 3, Phase 1, Triset: Bodyweight Lateral Step Up to Leg Raise video just loops me back to the challenge homepage.
Appreciate you fixing that link to the correct video.
I did a general search with no results.Thanks so much!
Thank you for letting me know. I have notified them.
Were you able to see there are videos for DB only and home. Here are the links
If you look on the page where you find the forums. There are areas to click for all of these workouts as well. Let me know if you need more help.
Hey team,
when cooking ground turkey or chicken, previously i have added in jalapeños and red/white onions for flavor instead of condiments. Is this acceptable. I do not see these on the exchange list I will not add the red/green/yellow peppers unless it calls for 100g veggie .
i have zero problem with flavor. i just eat for success i dont struggle with food or wanting things to taste good.
I dont’ see a problem adding those things for flavor. Their macro impact is minimal.
I’m 5’8″ and 181.0 lbs so I am following the over 5’6″ plan. I love that we have so many options and agree with the Caloric intake. I am just having a hard time eating all the food at each sitting. Is anybody else finding this to be an issue?
I made one of the options given for each meal to start the week off right. I will be using the exchange list to spice things up and not keep it boring the whole challenge. I am hoping this might help me be able to eat all of my food at each meal.Just do the best you can! Sure sounds like you are 🙂
I saw that there were weekly prizes for the challenge. How are winners for the determined and what do we do to enter?
WEEKLY PRIZE GIVEAWAYS
Every week during the Challenge we will give away weekly prizes to those of you who are posting about your challenge journeys.These posts can be anything that shows how hard you are working, how much fun you are having, what you’re eating … anything, really, that you can think of!
I’ll find your posts by searching these hashtags on Instagram and Facebook, and I will pick three “prize winners’ each week.
So please make sure your profile is public so I can see you, and make sure you are using these hashtags so I can find you!
#nicolewilkinschallenge
#nwphotoshootreadyHi! Im super curious why there is a 4 week build phase in this program before the shred phase(s)? I was under the impression it was geared all the way towards cutting body fat, so Im taken a bit back by the 1st phase and worried I won’t be as lean as I had hoped at the end of this 10 week challenge.
I wouldn’t think of it as a build…more of having ENOUGH food. Not everyone is starting from the same amount of calories to begin with so It allows every “body” to be fed enough before starting to do a cut. If you roll right into a shred, some people may not feel as well doing a plan like this because maybe they weren’t eating enough even before the challenge. Its usually where let’s say a competitor is coming out of a build season into a cut season. Same rationale, different amount of time. That’s my take on it.
