Naomi
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Thanks, Alison! 🙂
One’s metabolism is dictated by hormones – estrogen, testosterone, serotonin, melatonin, etc. so if you are going through “the change” and on HRT it can most certainly affect your metabolism and your body’s response to fitness.
In my experience with clients going through what you described, exercise and healthy nutrition are even more important to help regulate the body’s hormone levels and bring some kind of balance after menopause. With the HRT, how your body responds to a fitness program really depends on what your natural hormone levels are, how much of what hormone replacement you’re taking and how well your body is adjusting to all of that 😉 I know it can take months, even years for one’s body to find balance (homeostasis) after menopause and HRT.
I hope this helps, good luck!
Try measuring out 20-25g of dry spaghetti for 50g of cooked. Sometimes the outcome can vary depending on how much water you add, and how much water the pasta soaks up. That’s why Nicole recommends measuring pasta cooked for this challenge.
I hope this helps, good luck! 🙂
If you are able to do the cardio and weights separate then yes, that is what Nicole recommends. If you aren’t able to separate weights and cardio because your schedule might not enable you to do so, then do cardio immediately following your weight training.
There are Interval Cardio Workouts listed for Phase 2. The HIIT Cardio is for Phases 1 & 2. All of the carhop workouts Nicole has created for this program are listed in the Cardio Section.
Good luck in Phase 2 🙂
Hey there- as long as you follow Nicole’s meal plan as she has it written, you should be fine. The calories and macros will vary a bit based on brands of foods, but as long as you are within 5-10g of the goal macro, you are good! 🙂
Phase 2 is starting today, so you should see some changes with the drop in calories and macros. Phase 1 was more of a strength/muscle building phase. Good luck in Phase 2!
When I click on it, it takes me to the demo video so I’m not sure why it wouldn’t be working for you. If that link still isn’t working for you, please send an email to our tech support at: [email protected] and they can help you there.
Hi Dave- try this link and see if it works 🙂
What brand of spaghetti are you using?
Hey there- Phase 1 was more of a strength and muscle-building Phase. Some people lose in Phase 1, some people gain weight and some people stay the same weight.
Phase 2 is when we get into the cutting/fat-loss phase. As long as you know you are following everything TO A T, not missing any workouts, cardio, following the meal plans, drinking plenty of water, getting good rest and you don’t have any other underlying hormone thyroid issues that could prevent your body from responding, you should see some progress in Phase 2!
Keep in mind, progress doesn’t always mean weight lost on the scale. Sometimes your weight can stay the same but you may lose inches, which is common when your body is going through body composition changes 😉
Yes, if possible, you should do cardio fasted in Phase 2. It doesn’t always work with everyone’s schedule, but if you are able to then yes.
Good luck in Phase 2!
Hey there-
If I’m reading this correctly, you are doing the workouts for the challenge but not following the meal plan and modifying the cardio. I know from personal experience that QuestBars and other protein bars can cause gut issues, and they are not recommended in the meal plan for this challenge.
Also, this challenge is a fat-loss/cutting-focused transformation challenge and not a muscle-building challenge. What you are asking sounds more of what Nicole’s On-Line Training Team provides, which is 12-week personalized fitness programs that are created and frequently adjusted based on your personal goals and your progress along the way.
I really can’t make any suggestions that deviate from what Nicole has outlined in the Transformation Challenge Program, but if you are interested in pursuing a more personally tailored fitness program specific to your goals, your food/nutritional needs and your body type, you can email [email protected]
Hey Jennifer! I would portably make it 2-3 days in advance but any longer and it may be icky lol :-/
Good luck, and let us know how it turns out!! 😀
Hey there- I am just seeing this (Sunday morning) so I am so sorry your question wasn’t answered yesterday evening.
What did you end up doing?
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!
Hi Kelli- yes, you can still do that in Phase 2! 🙂 Mahalo, and good luck in Phase 2!! 😀
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! 🙂
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! 🙂
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!
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! 🙂
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!
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 🙂
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!! 🙂
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! 🙂
Awesome job Becky! Keep it up and good luck in Phase 2! 🙂
Hey there- the discount code is only good if you purchase through Nicole’s website and there is not an Amazon discount code.