Naomi
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Thank you Samantha, you are so helpful!! We really appreciate all the info, and I’m sure it is a big help to all our Australian challenge participants 🙂
Hi Kelli- usually on the carton of egg whites it tells you what the equivalent is. For example, 46g is equivalent to 1 large egg, so multiply 46g x 7. I realize they are probably taking into account the yolk when making the equivalent, but there’s really no way around this so just measure out however many servings the liquid egg white equivalent of 7 eggs would be. Good luck! 🙂
Hi Claire- I believe that person may have been refer to the Spaghetti Squash. You can look at all of the meal plans here: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2019/?section=nutrition-phase-2
I believe Nicole used either Jenny-O or Butterball turkey bacon for the calculations but you should be fine with the bacon option you mentioned. Chickens and Turkeys are pretty similar, so any poultry bacon with no extra ingredients such as sugar, etc. Good luck! 🙂
Yep, if the only ingredient is pineapple – or for canned it would be pineapple and some sort of preservative – than you are good to go! Good luck in Phase 2 🙂
Hey there- that is completely up to you with what you want to do. I can’t really advise anything outside of what Nicole has set forth in the challenge as far as the timeline goes, but everything’s situation is different so that is up to you based on your individual timeline. Good luck and enjoy your vacation! 🙂
Yes, that is no problem. The macros will be the same whether you roast them or pan fry them w/ non-stick cooking spray 😉
Correct 😉 HIIT is High Intensity Interval Training and you should pretty much feel like you absolutely can’t do more than 30 min. If you look in the cardio section of the program, Nicole outlines the difference between the two types of cardio: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2019/?section=cardio
Good luck in Phase 2! 🙂
Nicole created this particular menu with no food substitutions but instead offers 15 different meal options. The calories and macro profile in avocados are pretty unique and if you tried to substitute than it would throw everything off. Your best bet is to choose one of the other meals that doesn’t include avocados.
I hope this helps! Good luck 🙂
It’s best to have this meal as the last meal of the day. Nicole strategically put this meal the last one before bed to help with recovery and muscle building during sleep 😉
Hi Betsy- for Phase 1 of the challenge, I would keep the weight on the heavier side and not go down “ass to the grass.” Focus on the feeling in your quads and feel the tension as you go down, then come up as soon as you feel you’ve gone as low as you are able to with that weight.
Trainers have different perspectives, of course, but I have always put more of an emphasis on form and strength-building than on always going super low in the squat. Most of the time I personally don’t go ass to the grass, as it just doesn’t feel right for me or my body, or I have to use just the barbell with no extra weight, or I can only get about 2-3 good low reps in with a heavier weight on the bar. To give you the best assessment, I’d have to see you doing it, but I think even if you go just below your knees (“break parallel”) or even go down to where you are level with your knees and you feel a good tension in your quads, you are doing a great job!
I hope this helps! Good luck, and keep up the hard work 🙂
Absolutely, there is no sense in pushing through the bad kind of pain and you are smart for listening to your body. Good luck, and I hope your back heals 100% soon! 🙂
Hey there- I am so sorry, but we really can’t recommend a substitute for any of the foods. Nicole created all the meal plans with the food combinations to come up with the calories and macros so they would all match up. I know you like the granola bars, but your best option is to choose another meal.
Good luck with the challenge 🙂
Hey there- I wouldn’t try to force everything down if you are having a hard tie getting all your meals in. It might mess up your hunger rhythm the next day. You might wake up still full from the huge (double) meals the night before and have a hard time eating in the morning.
Just do the best you can with what you are able to do in trying to eat about 2-3 hours apart, but I would advise against torturously shoving meals down if you aren’t able to get all your meals in.
The calories will be lower and meals smaller in Phase 2, so enjoy all the food while you can 😉 I hope this helps, good luck!
Hi Jamie- I would choose one of the other meals instead of trying to substitute. We don’t have substitution options for this challenge but you have 15 meals you can choose from 🙂
I hope this helps, good luck with the challenge!
Hi Teresa- neither technique is incorrect, it is just two different ways of doing the exercise depending on what you are drying to achieve. For this particular exercise, do not let the weights rest on the ground, as Nicole demonstrates in the demo video: https://nicolewilkins.com/exercise-demo-barbell-stiff-legged-deadlift/
I hope this helps, good luck! 🙂
Hi Becky- rarely is anyone’s IG name ever their real name ;-P You will still be able to enter the challenges. Good luck!
Nicole has never revealed how many people are in any of her challenges 😉 Good luck ladies, and I know your supporters will root for you regardless of how many participants there are 😀
Hey there- eat all of your meals as you normally would, following the meal plan for your first 4 meals. Then your 5th meal will be the re-feed meal. Good luck and enjoy! 🙂
Hi Marie- your weight may be down one week, then may go up a bit another week, then stay the same, then go back down, etc. I would not base any decisions on your first week of the program. Our bodies can do all sorts of strange things when going through a transformation.
Stick with the meal plan Nicole indicates for your height in this phase of the challenge and follow the program to a T, as it sounds like you have been. Trust the process 😉
GREAT JOB!! Keep up the amazing work and good luck with the rest of the challenge 😀
