Naomi
Forum Replies Created
-
Posts
-
Hey there- my advise to you would be don’t worry about what others are doing and just focus on what your goal is for this challenge and what you are getting out of it. There are other people who have joined this challenge as part of a training program for something else, or are training for marathons, triathlons, etc. and using this challenge as strength-training supplementation, etc. OR they may find that they used all their cardio energy in Phase 1 and are fatigued for Phase 2, OR they have to do even more cardio for Phase 2 but their body plateaus and they don’t see changes because they didn’t follow the program as outlined, etc.
Seriously, this is YOUR journey and that is THEIR journey. I speak from experience when I say that the only thing that will progress you closer to your goal is focusing on you and your journey. Everyone is on their own journey and we never know what is going on in someone else’s life or why they are doing hat they are doing, and it’s not for us to know 😉
You are doing great!! Keep up the awesome work and let’s gear up for Phase 2!!! xo ~ Naomi
Nope, follow the program as it is outlined. Your re-feed/cheat meal is on a rest day for a reason. No activity should be done on your last rest day of Phase 1, your re-feed day, so that you can fuel your workout on day 1 of Phase 2.
Eat your meal plan as it is written, then replace the last meal on Sunday with your re-feed/cheat meal.
Think of it this way, you won’t have another re-feed/cheat meal for at least 5 more weeks, no need to exercise before or after your re-feed on Sunday 😉
Enjoy!
Hi Susan- what I do is weigh the entire batter after it’s prepared to see how many grams the whole batch is. Then I divide that number by 12. Whatever number you get, that is the batter serving size of one waffle.
I hope this helps!
Hey there- can you please email this to [email protected]
Thank you!
Hi Trudy- I feel that both are effective. The greater the angle of the leg press, the more you have to use your muscles as oppose to load weight on. I also feel that at a greater degree of angle can target more/different areas of your legs. Both are beneficial, and choosing between the two is mostly based on personal preference and what your goals are.
The vertical press will give you more options as far as difficulty level, but you can also get an incredible leg workout with the horizontal. If you are able to test some out to see which types and brands you prefer, that would be ideal.
I hope this helps!
Hi Wendy- the nPower Nutrition Whey Isolate is a whey protein, which is dairy derived from grass-fed cows. It is not a plant-derived/plant-based protein.
Hey! Sorry Ashley, I missed your question. Can you email your request to: [email protected]
Please send an email of your issues to tech support at: [email protected]
Hi Lori-
Based on height and weight, Nicole has calculated these numbers for the last phase of the challenge to help lean participants out as much as possible.
There are a lot of trainers out there and a lot of different methods and approaches. Different methods aren’t necessarily right or wrong, and there are a lot of different ways you can go about doing things.
For a 60 day challenge, and for the short period of 4.5 weeks of a lean out phase, these macros and calories are what will help shed more fat while maintaining as much muscle build on Phase 1 as possible.
You wouldn’t want to (or be able to) maintain a low caloric base for a long period of time, but for the short 4.5 weeks and dipping below 1,200 calories only on rest days, it is completely fine (besides possibly feeling hungry) and will help get the results most challenge participants are aiming for.
I hope this helps! Good luck 🙂
Hi Layce- I would try as much as possible to follow the meal plan as it is written for best results and not eat the same thing twice.
Oat Bran is different than oatmeal, yes.
I don’t know what meal plan you’re on. The serving size depends on what meal plan you’re on, and the serving size is indicated on the meal plan. If it says 1.5 serving size, then you’ll eat 1.5 waffles. If it says 2 servings, you’ll eat 2 waffles.
Awesome, no problem girl! That’s what we’re here for 😉
For your refeed meal coming up, you’ll eat all of your meals as indicated on the meal plan, then replace your last meal of the day with a refeed/cheat meal 🙂 ENJOY!!
Hey there- I sometimes have a hard time eating first thing, too, but the oatmeal is good or Ezekiel bread toasted is fine. If I don’t feel like I can stomach eggs first thing, then I will just eat my oatmeal or toast, then wait an hour or two until I am ready for my eggs. You could have some oatmeal and then have BCAAs before your workout, then eat your post-workout meal (shake and apple) and eggs, then have meal #2 about 3 hours after that.
You should have something in your system before you do your lifting sessions so do the best you can 😉
Hey guys-
You are only adding 10 min of steady state to the HIIT cardio, not the 40 min of Intervals. So you are doing a total of 4 cardio sessions x 40 min plus the Total Body Cardio Acceleration workout on Day 6.
PHASE 2
• 2 days of HIIT cardio, plus 10 minutes of Steady State cardio for a total of 40 minutes
• 2 days of Interval cardio for a total of 40 minutes
• 1 day where you will combine your weight workout and cardio with your Total Body Cardio Acceleration workout (Day 6)Sorry for the confusion! 🙂
Hey guys-
You are only adding 10 min of steady state to the HIIT cardio, not the 40 min of Intervals. So you are doing a total of 4 cardio sessions x 40 min plus the Total Body Cardio Acceleration workout on Day 6.
PHASE 2
• 2 days of HIIT cardio, plus 10 minutes of Steady State cardio for a total of 40 minutes
• 2 days of Interval cardio for a total of 40 minutes
• 1 day where you will combine your weight workout and cardio with your Total Body Cardio Acceleration workout (Day 6)Sorry for the confusion! 🙂
Hi there-
It would be best to have your re-feed meal on your rest day that falls at the very end of Phase 1 and just before the beginning of Phase 2. It’s like a little mini-breather for complete rest and energy replenishment after 4 weeks of hard work and before the hard, intense work ahead for 4.5 weeks.
I would eat all of your scheduled meals as the meal plan indicates and replace your last meal with the refeed meal.
Enjoy!
Hey there – we are currently in the last week of Phase 1 (day 22) if you are following the calendar: https://nicolewilkins.com/images/2017/12/NW-60DAYTC-Calendar-01.jpg
Hey there-
I find the best thing to prevent cramping is a combination of a few things: make sure you are always very week hydrated (muscles are more playable when hydrated); find an all-encompassing mineral and electrolytes supplement, not just potassium; and make sure you stretch and foam roll on a regular basis.
All of these things combined should help reduce or eliminate cramping 😉
Hi Lindsay- In my experience, collagen, vitamin C and resistance training help tighten the skin and reduce the appearance of stretch marks. Some stretch marks will always slightly be there though you may be the only one to notice them 😉
Fresh peppers, like bell peppers, contain a ton of vitamin C! Also, give it time, as skin tightening and reducing any type of scarring takes a long time of consistent nourishment and resistance training.
I hope this helps!
Hey there-
What I typically do to make sure the portions are even is weigh the entire batch after I make it, then divide that total by the number 3 and that is your single serve portion size.
I hope this helps! 🙂
Oh my goodness. I am so sorry. I would mention something to the gym owner, this may not be the first time he has said something (unintentional or not) that has hurt someone’s feelings or rubbed someone the wrong way.
I am sure the gym owner wants everyone to feel welcome and comfortable and if this guy said something like that to you, who’s to say he isn’t making comments to other members. I think you should at least make the owner aware of the situation.
In the mean time, keep your head up high, your workouts strong, and your headphones and music on loud (so that no one will bother you, lol)!
xo ~
