Naomi
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Instead of topping each wrap with chopped peanuts, can you add an extra tblsn of pb for the sauce that you drizzle on the wraps?
You can exchange foods for even exchanges of other foods and portion sizes. As long as the portion size calories and macros of the PB are an even exchange for the chopped nuts, it’s fine.
Hello
Workout phase 1 : Day 5
I know you say we can use dumbbells but I wanted to ask… we do not have a straight barbell but have this in the pic…would this work? We also have the very long bar in the pic.
I can’t get the photos to load. It says file extension error. Is there an email address I email them to?
Hi Nicole- you can use any equipment that you can hold in your hands to simulate the same movement – dumbbells, barbells, trap bar/Hex bar, kettlebells, etc. As long as you have extra weight and can simulate the same movement, you’re all good! 😉
Thank you Nicole for offering the weight size in the current challenge videos. It has given me a guideline & goal to work towards. I understand that everyone is at a different level, but this information has been helpful! My goal is to work towards your level.
Glad this is helpful to you 🙂
Hello
I used powder sugar. Is there something u recommend that is better?
All the foods and condiments for the challenge are outlined in the nutrition section (meal plans, recipes, grocery list and food exchange list) of the challenge.
Question
If I do the NW workout then swim laps afterwards, should I have the post workout meal afterward or make it a point to have it right after the NW workout?
Also on Tuesday and Thursdays I do a class called cross train which is usually a full body workout. So yesterday I did the class then NW workout then had my post workout meal. Class was 1 hour and basically HIT with a full body workout then NW 45 mins.
Also some days when I was working in Miami in nice weather I would jog 2 miles or walk 4 miles and then did the NW workout at a different time in the day.
I also when in Miami would sometimes bike 7 miles to the gym and made sure to do it with 90% intensity then do NW workout and sometimes do NW workout then bike 7 miles back afterward but only 1 ways because I felt the workout plus 14 miles would be a lot.
Just checking suggestions.
I’m still not sure yet if I’m doing this sprint Triathalon Feb 3 but have been jogging, biking and swimming here and there.
Hey there – Nicole’s challenge only encompass the workouts contained in her challenge. You should have the post-workout meal after your weight lifting sessions from the challenge. Anything you do outside of the challenge is extra and up to you and your choice to incorporate – we can’t really advise you on all the other exercises you mentioned since it’s not part of the challenge and we are coaches for this challenge and the workouts and nutrition that is outlined in this challenge, does that make sense?
We do offer 1-on-1 coaching outside of the challenges and the questions you’re asking have more to do with exercises that aren’t part of the challenge and it sounds like you have athletic and performance goals that aren’t part of the current challenge, so the advice you’re looking for would fall under the 1-on-1 coaching. For more info on 1-on-1 coaching, you can email [email protected]
I skipped over reading the instruction regarding the post work out meal. “On training days, eat this meal after your workout and adjust all other meals accordingly. On Off days, eat this as Meal 5.” I ate this as meal 5 everyday so far. Will this hinder my progress? If so, how will it hinder it?
It should’t hinder your progress since it hasn’t been that long, just a little over a week. Just start implementing the post workout meal post workout (post meaning “after” your workout, “post” workout) on lifting days moving forward.
I’m loving the challenge with the videos. However,The plank rows are very hard on my hands a wrist. Is there a modification? Or another exercise? Thanks
You can do either just a plank or just a row. Or you can do the exercise without dumbbells and do the movement with bodyweight only for now until your wrists get stronger (it’s a grip strength issue). I hope this helps!
I am struggling to keep up with Nicole”s pace. I always thought your pace should be nice and controlled. I usually lift with a 2-2 pace.. Is that wrong? Do I need to increase my speed?
You do not need to increase your speed at all – I lift much slower than the follow along videos as well. Just go at your own pace. You can refer to the exercises for proper form, etc. but you don’t actually have to follow along with the pace if your comfort pace is slower 😉
Has anyone that is on Meal plan 1 tried the cinnamon roll waffles? I’m asking because 1 serving doesn’t seem like it would be filling. I personally do not want to try this recipe if it’s not filling. I would most likely find myself wanting to eat more than one serving.
Let me know if it is filling and a satisfying for a meal. For now, I’m sticking with all the other fabulous options!What is filling and satisfying for one person may not be for another person, so I would recommend trying it for yourself to see how it feels for you 🙂
😂 oh, I know no one is forcing me to do anything. I was simply trying to follow the plan so I can get the best results as possible. I feel like I should be able to achieve a healthy life without eating chemicals so I was just asking for advice from professions regarding how/if I can make that work. I also understand the meal plans have a lot of thought put into them and there are so many things on the exchange list and so much on the vegan realm of it that I thought maybe the same would apply to my concern. But, got it 👍🏻 sorry to bother you. I posted this on the fb page but was directed here instead. Won’t make that mistake again.
It’s no bother at all, we are here to answer your questions! 🙂 I am just letting you know that the portion sizes of all the meals and recipes have been calculated with the foods Nicole used. There are in fact A LOT of whole, natural food choices for you to select from in the food exchange list that don’t have any chemicals: all animal proteins (eggs, egg whites, fish, chicken, etc.), starches from natural foods like potatoes, rice, oatmeal, and all fruits and vegetables. You can, in fact, follow the meal plan with ALL whole, natural foods. But if you are wanting a full fat, whole version of things like yogurt and cottage cheese, it would completely throw off the calories and macros calculated in the meal plan because the make-up of the calorie and macro profile are so different from fat-free vs. full fat foods.
I hope this helps better answer your question.
Good morning…while I love all of the recipes and it’s plenty of food, I’m cringy about one thing so far. I love cottage cheese and yogurt and feel like they are sooooo healthy. I know there is a huge list of things to swap but I really want to keep them a part of my plan. That said, the cringy part is the fat free requirement. I’ve always been against it because it’s not natural and full of chemicals. Not to mention tastes terrible 🐷 this morning my husband was cleaning up our breakfast dishes and he had had a bowl of yogurt(full fat) and I had mine(ff with honey and walnuts). His bowl had the normal yogurty remnants and mine dried to a crisp paint like shellac 🤢 …I wonder if it would kill my progress to just stick with real whole food in this respect? Thoughts? TIA
Hey there – the foods that are listed in the meal plan and food exchang list have been calculated with the calories and macro goals. If you change it to whole foods it will definitely change the outcome of the calorie content as well as macros (fat, proteins, carb totals). You can do whatever you want to do, that is totally up to you, and no one is forcing you to eat anything you don’t believe in eating, but you will not be following what is laid out in the meal plan for this particular challenge if you switch with food items that are not equivalent in the calories and macros.
The glute recovery video is the exact same video as the hamstrings. Also, the TFL recovery video is the exact same video as the inner thigh. Is this correct, or should there be separate videos that didn’t get loaded? Thank you!
Both videos will hit all the muscle groups covered, which is why they are the same – many recovery exercises target multiple areas/muscle groups in the same region of the body.
Does anyone have expertise on how to cut the squash without cutting yourself? Is there a trick to cutting them?
Hello, meal plan 3, meal 2. 12 ozs yogurt and 28 g of honey. Thank you, sorry didn’t see he reply to you message until after i sent it.
That is correct.
Are there any stretches we can do to loosen the inner thigh muscles to become better at the lateral lunges? I feel as if my legs are so tight that I’m not able to gain the desired lunge during this exercise because I feel like my inner leg is going to tear apart. And it’s not a burn because it hurts to do it, it’s more of a my leg isn’t able to stretch like that because it’s so tight.
There is an entire Mobility Section that should help you loosen up all muscle groups for better recovery and performance: https://nicolewilkins.com/challenge/mind-body-breakthrough-challenge-2025/?section=recovery
Ok, so I will be having 1/4 cup cooked rice (as listed in the recipe considering its two servings) plus 50g as listed in the meal plan for meal 3 (plan for 5’6″ and taller)? Sorry, just want to be sure I’m not overeating on the rice.
This is what you will eat, if you are choosing Option 1, Meal 4 for Women’s Meal Plan 3:
OPTION 1
• (¼ F, SC, LP) 1 serving Chipotle Chicken
Burrito Bowl (RECIPE)
• (F) 2 oz avocado
• (½ LP) 2 oz chicken*
*add to bowl
• (½ SC) 50g brown riceOk thanks. Wouldnt that only be 1/2LP per serving then on meal plan 1? It subs out as a 1LP meal so Im not sure where the other 1/2LP is then unless Im missing something? 🙂
There is also protein in the beans and the greek yogurt, not just the chicken.
Should the burrito bowl recipe have 8oz of chicken total instead of 4oz since its 2 servings?
No, the recipe for the burrito bowl is correct and adds up to the totals reflected in the amount per serving.
I was wondering since Jasmine rice is in the exchange list can I sub it for the brown rice in the burrito bowl?
yep, you can use the exchange list for any of the foods in the meal plan or recipe ingredients.
Just wondering if we will be receiving the crusted cod recipe as it’s in the meal plan but there is no recipe given on how to make it!
Thank you!!
The Crusted Cod recipe is on page 80 of the ebook: https://nicolewilkins.com/images/2025/01/2025-MINDBODYBRKTHRU-Ebook-011224-links.pdf
Unless I missed something, there isn’t separate cardio after weights or on separate days, correct? It’s included with the workouts already, for example with the AMRAP, is that correct?
Correct, there is no additional cardio other than what is in the workouts.
Can I use as much balsamic vinegar on my meals as I like? What about the lemons, can I use that as much as I want too? No limits on these two items?
No limits, but I wouldn’t go overboard on the balsamic vinegar. Vinegar, especially balsamic vinegar, has 2-5g of sugar per 15ml so you can certainly easily overdo it.
Meal 2 shows 1/2 FR 14g of honey. If I’m reading it correctly, I can use 1/2 serving of raisins instead of honey?
Thatis correct.
For Meal Plan 3, if planning to eat the Chicken Burrito Bowl recipe, do we also add 50g of Brown rice to the existing rice that is listed in the recipe? Or are we suppose to be eating 50g of rice total?
Thank you!
Everything that you see listed out individually in the meal plan is what you will eat.
Hi, I like to prep food for 4 days at a time. Any suggestions on keeping the burrito bowl fresh? I was thinking of combining the chicken, beans and rice and then day of, adding the lettuce and pica de gallo & Greek yogurt. Is this a dish best served warm?
Your thoughts on combining the chicken, beans and rice and then day of, adding the lettuce and pico de Gallo, greek yogurt is a great idea. This dish served warm or cold is all personal preference 🙂