[Naomi]

Hi Jennifer- glad you are so excited for Phase 2! 🙂

1. all the strength-training workouts should take about an hour, give or take .
2. any time reps are higher, weight will go down a bit. When there aren’t as many reps, you can lift heavier because the time your muscles are under tension is shorter.

Good luck in Phase 2!

[Naomi]

Hi Kelli- yes, you can still do that in Phase 2! 🙂 Mahalo, and good luck in Phase 2!! 😀

[Naomi]

Hi Jennifer- the only exercise you’ll superset for this workout are the step-ups and Bulgarian split squats. All the rest are straight sets. Good luck in Phase 2! 🙂

[Naomi]

Hey there- that is correct 🙂 Go as heavy as you can for the reps indicated, which means you won’t be able to go as heavy as you would when doing less reps like you did in Phase 1.

Use your best judgement when choosing the weights for the cardio acceleration workout. Try to have a variety of weights so that you can go lighter or heavier if you need to. Just try to push yourself as much as you can while still being able to complete the entire workout.

Good luck in Phase 2! 🙂

[Naomi]

Hey there- I would follow Nicole’s Instructions as she explains it in her video here (35 seconds on the timer for weights/cardio): https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2019/?section=training-phase-2

Thank you and good luck in Phase 2!

[Naomi]

Hi Teresa- that is correct. Perform 8 rounds of the first exercise – 20 sec work/10 sec rest – before moving on to the second exercise and perform 8 rounds of the second before moving on to the third and so on and so forth.

The total time for this workout is about 45 minutes. Good luck! 🙂

[Naomi]

Hi Rebecca- it totally depends on the ingredients in the fat-burner and the ingredients in the pre-workout. You could end up mixing ingredients that might not be safe or healthy.

Without knowing what the ingredients are of the products you’re using, I would not recommend using both. Just pick one or the other 😉

Glad you are loving the program, good luck in Phase 2!

[Naomi]

Hi Becky- is there a meal choice that you can bring with you and eat instead of a protein bar? I don’t recommend any process foods, snacks or any foods not listed in the meal plan. That being said, all you can do is the best you can with what you have to work with, so you will have to use your best judgement in choosing any foods not on the plan.

I’m not sure what meal plan you are on, but even a banana and two rice cakes would be better than a processed protein bar. If you are tracking your meals in a food journaling app and pack a cooler with some plain, non-fat Greek yogurt, protein powder, a banana and rice cake, you can stay on track with your macros by food journaling and eat healthy foods from the meal plan.

I hope this helps! Good luck in Phase 2 🙂

[Naomi]

Hey there- I recommend using whatever weights you can as heavy as you are able to in order to push yourself for the whole workout. That could mean starting heavier and having to drop your weights down as you get more fatigued, using different weights for different muscles depending on your strength in that area, etc.

Good luck in Phase 2!! 🙂

[Naomi]

Hi Charlene- fresh is best, but you can used can as long as there is no added syrup. Read the ingredients to make sure, it is common for syrups, sugar and other sweeteners to be added to canned fruits.

If you don’t want to eat pineapples, just choose a different meal. Nicole put the meals together to add up to a total number of calories and macros for each meal, so we are not suggesting any substitutions but choosing another meal that you like.

Good lucking Phase 2! 🙂

[Naomi]

Awesome job Becky! Keep it up and good luck in Phase 2! 🙂

[Naomi]

Hey there- the discount code is only good if you purchase through Nicole’s website and there is not an Amazon discount code.

[Naomi]

LOL, I almost added that it may be something completely unrelated to supplements but wanted get more info first on what supps you were taking.

I hope you get over your sinus infection soon so that you can keep killing those workouts!! xo

[Naomi]

If you are able to do cardio fasted, then yes, you can do it fasted in Phase 2. Some people, because of their schedules, may not be able to do fasted cardio. It is recommended to do fasted cardio in Phase 2 if it works with your schedule.

Good luck 🙂

[Naomi]

LOL, yep breaded and deep fried is out 😛

You can pan-sear it in PAM, or bake it in the oven. Cod can fall apart easily, so if you have a hard time with cooking it, I would just choose different meal. I love cod, and typically just put it in a frying pan coated with PAM, but it does fall apart on me all the time, but I don’t mind.

Maybe some others on here will have more suggestions. Good luck, and enjoy!

[Naomi]

What supplements are you taking? Different ingredient may affect people differently.

[Naomi]

Did you put them in the freezer for 3+ hours? How cold is your fridge/freezer? There could be so many different reasons why they didn’t turn out, but if you followed the directions and they didn’t turn out, I would forego the bars altogether and chose another meal.

[Naomi]

Hey there- As we go through physique transformations, our bodies can be all over the place on the scale. Our metabolisms are changing, and our general, overall body composition is changing too, so it sounds like you are gaining muscle, losing fat and your metabolism is revving! Great job!

We really can’t suggest any changes or personalize the Challenge program as Nicole has written it out, otherwise it deviates from the Challenge program and gets into personalize training plans. But just like you chose to increase your calories in Phase 1 because you were hungry, it’s up to you if you decide to continue modifying anything based on your own results from Phase 1 and your goals for Phase 2.

Good luck! 🙂

[Naomi]

Hey there- the only guidelines given for the re-feed are the guidelines that Nicole has outlined. The rest – serving size, food choice, etc – is completely up to you. Make sure you read over what Nicole has outlined one more time just to make sure you get the general idea, then if you still aren’t sure or don’t feel comfortable with a re-feed, you can skip it altogether.

The re-feed is the only meal in the plan that you get to chose how much of what to eat that you want. It’s not an all-out binge, but just a “treat meal” so you should be fine with a serving or two of cereal, or whatever you end up deciding to eat.

Enjoy! 🙂

[Naomi]

A trie-set is doing one set of an exercise, then moving on to one set of a second exercise, then moving on to one set of a third exercise. If you did all three sets of one exercise back-to-back, that is called a straight set. So a tribute-set is rotating between three exercises each set.

1. Do one set of the first exercise for the indicated # of reps
2. Do one set of the second exercise for the indicated # of reps
3. Do one set of the third exercise for the indicated # of reps

Then repeat for however many sets are indicated. I know it can get confusing, but I hope this helps clear up any confusion! 🙂

[Naomi]

Hey there

1. if you look under the video demo of each exercise, it will show you alternatives and/or modifications to each exercise: https://nicolewilkins.com/exercise-demo-alternating-landmine-press/

So for the Landmine Press, it would be: Standing Single Arm Dumbbell Shoulder Press (neutral grip)

2. For he BB Front Raise, just do it as demonstrated in the demo video: https://nicolewilkins.com/exercise-demo-incline-barbell-front-raise/

3. Sissy Squats: you don’t need a special bench 😉 https://nicolewilkins.com/exercise-demo-sissy-squat/

Good luck, I hope this helps! 🙂

[Naomi]

Hey there- I really have no idea what you do and don’t have access to, so it is difficult give ay recommendations. I would just do my best to choose any of the meals you have the most access of that food to and that you can easily prepare with what you have available.

If you aren’t doing this already, definitely log your food into My Fitness Pal so that even if you aren’t able to access some of the foods, or able to prepare some of the meals, at least you can try to stay as close as possible to meeting the macros outlined in each meal. Good luck, and I hope this helps! 🙂

[Naomi]

Hi Rachel- I don’t use a spin bike at all, so I am not sure. I did take a spin class or two in the past a few years ago and the bike I used had a knob, similar to what you use to twist a water hose on and off. To increase the intensity or resistance, you turn the knob to the right. To decrease the resistance, you turn the knob to the left. There weren’t any “levels” on the bike I used, so I would just increase the intensity by about 1 level up from where you start.

It’s more of a perceived judge of increasing the intensity. Some spin bikes may have gears you can shift up or down but if yours doesn’t, just go by feel 😉 I hope this helps!

[Naomi]

Hi Rachel- I don’t use a spin bike at all, so I am not sure. I did take a spin class or two in the past a few years ago and the bike I used had a knob, similar to what you use to twist a water hose on and off. To increase the intensity or resistance, you turn the knob to the right. To decrease the resistance, you turn the knob to the left. There weren’t any “levels” on the bike I used, so I would just increase the intensity by about 1 level up from where you start.

It’s more of a perceived judge of increasing the intensity. Some spin bikes may have gears you can shift up or down but if yours doesn’t, just go by feel 😉 I hope this helps!

[Naomi]

Hey there-I wouldn’t say one meal choice is “better” than another. I’d say maybe your body responds differently to some food sources over other food sources. Try choosing another meal and see how your body responds.

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