Maureen
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OMG!!! #nw60daychallenge literally “kicked my ass” this week!! Feeling sore as hell and pumped all at the same time <3
Nice work everyone!!! It’s a challenge, that’s for sure.
Yes, I wondered that too – it looks like it is the hip thrust and the lateral side step?
YES! That’s how I would read that as well. PUt those two exercises together.
Maureen, I have been wondering about all of this too. I think I know what you’re saying, but wonder, if we know that we won’t be able to get 10-12 reps if we keep raising the weight do we stick with a weight that we know we can manage to push out 10 reps instead of increasing? For example, last night with my shoulder single arm raises I started at 15lb dumbbells and could not get out too many by the time I got to 25lb.
I didn’t want to start too light as it seems like a waste of time?
Thanks! PamYea, don’t increase the weight if you know you will only get 4 reps….the range needs to stay in the 10-12 the best you can (or whatever that week calls for). You potentially could do 3 increase in weight…12 reps, then 11 reps 10 reps…that could be 3 different weights depending on how you feel. Or it could be 2. If you have 5 sets. the last 2 sets might be at the same weight. Pyramiding is just a way to look at it so you can work up to the heaviest you can do FOR THAT REP RANGE. It’s almost like tempting you to push the boundaries of what you think is possible. Look, if you end up doing 8 reps on that last set, Kudos to you on pushing harder than you ever have. Try not to overthink it. Remember the goal is to land in the specified rep range for that workout. And you are just working up to heavier weight and ending up at the lowest rep in that range by the time you get to the last set. If it’s new to you My advice would be your goal is to lift as heavy as you can and land in that rep range….10-12 this past week. I hope that helps you out a bit.
Can this be an acceptable form of single leg SM squats? (Hoping the image loads)
I don’t see why not….looks like a pistol squat with extra weight. Looks harder lol.
What is the serving size on the chili please?
HI there,
It might differ for each person making it. You weigh the entire mixture and divide by the number of servings and scoop it out while it’s on the scale so you can see exactly how much you are taking out. I have seen some people say it was 1 cup…..but mine weren’t that way.HI there,
Heat can denature the protein a bit or decrease the nutritional value of foods but taking a look at this specifically, the differences between the 2 are minimal and I wouldn’t worry about it making an impact. Great question. So much to consider when it comes to nutrition.What macros should we look for on natural peanut butter? Is it better to have no added sugar at all?
Hi there,
2 tbsp is roughly 190 calories, 16g fat, 7g carb, 8g protein. Brands will be different. I would choose something that just says “peanuts” for ingredients.Hey there!
Everyone’s progress is going to be different based on where they are starting from with their fitness journey and how much they are lifting, how hard they do cardio etc. For example, If I track my food and notice that this challenge is putting me at a lower calorie deficit, I might lose more weight initially than the person next to me. I hope that paints a picture for you….It all depends on what you were doing before you started this challenge.Is the iso-lateral row (hammer strength) a possible alternative to T-Bar Row? My gym no longer has t-bar.
You could do a high row with DB’s on an incline bench. Nicole has this exercise in her library.
I hope that helps. Have a great challenge.So as I’m struggling with the cardio sessions and having to lower my step mill to a 1 or 2 to get my heart rate down to 20 and then go back to the intense part I’m wondering; should i just struggle Through with a hr ranging from 175(high) 150-160(low) or do i go to 1 to get my hr down to 120-130. Thanks
If it’s a struggle then you need a longer rest time. You can use the talk test. When you can feel like you can talk again, go back up to the high range. Use your judgement. This cardio wasn’t written directly for you. It’s a guide. So your rest might be shorter or longer than the person next to you. Use your judgement and be safe. 🙂 You got this!
I am feeling tension in my traps from yesterday’s shoulder workout. I am trying to stretch my neck on and off during the day and will go to the gym tonight for back/triceps workout. Would you recommend I foam roll/self massage with ball before this workout? This is an area where I have a constant battle with tension causing headaches.
I would specifically roll the areas you are training. Then do an all over after. You can use a lacrosse ball to get specifically in those traps. Don’t roll on it. Just lay on it. 5 deep breaths and move it to another part. Avoid putting direct pressure on your spine. Let me know if that helps.
Hi Team! Nic, I made the protein batter exactly as you detailed. I scooped 1/4c per pancake and got a total of 15 pancakes divide by 3 and I get 5 servings. You state this should make 4 servings. I’m trying to figure out what I’m doing wrong before I make another batch this evening. HELP….. Thanks
Hi there,
I had more pancakes too. So I would take 15 and divide by 4 because it was yielding 4 servings. So one serving would roughly be 3 and 3/4 of a pancake. You might want to try the muffin tin as well. Even number lol. I had to do 1 pancake plus a 1/4 lol. They were all the same size so that helped. Don’t stress. Just do your math. Let me know if you need anything else. I hope I read your question correctly. This has been asked a ton but in different ways. 🙂How do you all prep your tuna and avocado meal? I have a hard time with the lack of texture. Is there something we can add like celery or something for some crunch and something to add some flavor? I just don’t want to throw macros off.
I mix the tuna and avocado. Toast the bread and melt the cheese on top. 🙂
Does it matter if it is albacore tuna with water or chunk light tuna with water? I have been buying albacore with water from Sam’s Club (actual water and not broth or soy listed in ingredients).
Either one is fine. The albacore is much whiter and tastes better to me.
I’m only on day 2, but agree, it’s a lot! Which I’m surprised to hear myself say, cuz I ate lots of junk before. I’m doing my best to get it all in.
My struggle is deciding when to stop eating? How long before bed? Does it matter if there is a lot of carbs, such as rice, right before bed? I’m a night shifter, so my time/schedule is a little different than most.Hi there,
Just work on getting the timing down throughout the day. It’s ok if you eat close to bed. The important thing is to get in the calories 🙂I order the middle package, bronze maybe? Is that supposed to come with supps and a band?
Thanks in advance. -ShawnaI order the middle package, bronze maybe? Is that supposed to come with supps and a band?
Thanks in advance. -ShawnaThe middle package is Silver. It includes:
OUR MOST POPULAR PACKAGE – SAVE OVER $30!The 60 Day Total Body Transformation Challenge Silver Package includes:
√ Access to the 60 Day Total Body Transformation Challenge Program
√ Access to the 60 Day Total Body Transformation Challenge Forums
√ $10 Challenge Discount for NicoleWilkins.com members
√ nPower Nutrition Complete Stack (Isolate, BCAA, Multi)
√ nPower Nutrition Sleek Shaker MiniI eat meal 3 for lunch at 11:30. I can not change this time for lunch. I get home around 3:45 and am starving. My weakest point of the day eating wise. Can I have Meal 5 at 3:45 and then eat my meal 4 around 6?
Why not eat meal 4 at that time. Remember, your meal 5 is the Post workout meal. So if you train. Meal 5 is consumed post weight training. If you don’t weight train it remains at meal 5. I hope that helps.
How can I prepare my oatmeal in bulk? If I am suppose to weigh 40 g dry, is there a way to make multiple servings at once? I would like to prepare at least 3 to 5 days worth to keep in the refrigerator otherwise it takes me forever in the morning to cook one serving in the microwave.
Hi there,
I would like to say that I would know the exact serving it comes out to when it’s cooked but unfortunately I don’t know that info. Oatmeal expands into more so it’s hard to say. You could make one. Weigh out the dry. Then cook it and weigh it again. (take into consideration the weight of your bowl. Then you can figure it out from there.Sorry if this has been asked but I looked and think i saw it to say that we still eat the post workout meal as meal 5 on our rest day. Then under the do’s and dont’s I saw do Not eat the post workout meal. Could you please let me know how many meals and what to pick from on a rest day. Thanks so much
HI there,
You still eat the post workout meal each day. If you train with weights you have it right after your training, if you don’t train, eat is as Meal 5. Happy eating!I have had a recent hand injury. Plan on having stitches removed Friday. I am modifying several moves besides legs and cardio. I am just 5ft 4in following diet 2. Should I be following diet 1 until I can fully complete workouts?
Hi there,
So sorry you are injured. Happy to hear you are pretty much healed. I would just follow the diet the same. You will be back in action in no time. Good luck!Is this move similar to a dumbbell upright row but the range of motion is greater… bringing elbows to about ear level?
HI there,
You can bend at the waist…so you will be in the same position as if you were doing DB rear delt flyes. Let your arms hang. Your knuckles should be facing out in front of you. Now bring the weights up in a row where your upper arm stays perpendicular to your body. Your hands will still be in the same position as when they started. Knuckles facing forward.
https://nicolewilkins.com/exercise-demo-bent-over-dumbbell-high-row/ Here is a link.
Let me know if that helps.I have been using the Pure life bread, its so dense and looks alot different to the sprouted bread that I have seen other participants use. It isn’t sliced either so working out what a slice looks like and thickness is a little tricky. The postage on USA foods is $10 for me, so 2 pack of jello was going to cost $17 or something.. eek! i opted not to get it… im going with sugar free maple syrup instead.
Woolies sells BIll’s bread that is activated grains.. is that the same thing as sprouted?HI there,
I am not sure if that’s the same…I have read that when it’s “activated” it’s easier to digest. Did you plug in the macros to see if that will work for the meal? That would be my next step.Do we drink the BCAA immediately after our workout? Thx!
Hi, I would sip them during your workout 😉
When baking the veggies are we measuring the 200g before or after cooking them? Thx!
I would roast a bunch up and then measure it after you cook it an portion it out to each meal. 🙂
