Naomi
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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 ~
Hi Bonnie- one small box of raisins is 1.5oz or about 40g 🙂
Great job ladies!! That is how you do it! Try to figure out what works for you, your schedule, your life, and adjust as-needed. GREAT job!!! Keep it up! 😀
Hi Regina- you can also find all the info you need for the nutrition portion of this challenge here. Good luck! 🙂
Hi Lauren- you can use a horizontal leg press, yes. Since this is week 3, what have you been doing the last few workouts for leg presses?
Hi there-
Nicole conducts about 4 transformation challenges per year, so there are more to come following the end of this challenge! Details about the next challenge aren’t being released yet, but typically an announcement is made near the end of a challenge announcing the next challenge so keep an eye out the last week or so of this challenge for more info! 🙂
We are so glad you are loving it so much!
Hey there-
There are no real ‘rules’ for the re-feed/cheat meal, other than it shouldn’t be an all out binge and don’t stuff yourself until it hurts and you feel like you have to roll yourself out of a restaurant. It should be something that you don’t feel bad about after you eat it.
Have two entire rolls (12 pieces) if you think you can eat that much, though you may get full pretty quick (so stop eating when you’re full, lol). Have sauce with the sushi if you want, or don’t have it. It is totally up to you and what you can live with.
You should not feel bad after you eat your cheat meal. It is a planned small ‘indulgence’ and shouldn’t be something to stress over. Some people eat a half a jar of peanut butter as a cheat meal (me, lol!) and others go to Five Guys for a double burger w/ bacon and fries. She people just have Snicker’s bar while others go out and eat an entire plate of wings and bbq ribs or a small pan pizza.
Enjoy and just make sure you choose something that you won’t feel physically or mentally sick about the next day. Eat it, then ‘leave it at the door’ and move on to Phase 2 😉
Hey there-
Scroll all the way to the bottom of this page here until you see the Total Body Cardio Acceleration Workout. You can click on the name of the exercise to see the video of the exercise (there are videos of all of the exercises in this challenge). You will be doing the workout exactly as it is written: a strength training exercise w/ cardio exercise in between.
I hope this helps!
Hi Rebecca-
That all looks great! Way to plan ahead, great job! 🙂
Hi Leanne-
1. A small box of raisins would be 40g
2. You can use low fat or reduced fat feta or ricotta cheese
3. Great! 🙂Good luck, I hope you’re enjoying the challenge!
When all else fails, I wikipedia it 😉 (you can see the nutritional value and macros on the right hand side of the pages):
LOL!! Now I know 😉
As far as butternut squash goes, it is MUCH higher in carbs and sugars than spaghetti squash or ‘courgette’ 😉 … it is also higher on the glycemic index level. I consider butternut quash a dessert, it is so sweet! I believe it is even higher glycemic than sweet potatoes but I would have to double check on that.
At any rate, it is in a completely different macro class than zucchini or spaghetti squash so definitely not an equivalent 😉
Hi Ladies- It is so great to hear that you’re thinking ahead and want to continue working towards your goals post-challenge! 😀
Typically, towards the end of each challenge, Nicole will send an email or post or Vlog that explains different options for what to do after the challenge is over. If any of you are members of Nicole’s website, you can read one of the best articles I’ve ever read that Nicole wrote a few years ago regarding reverse dieting.
Many of our past challenge participants will continue with the structure of the workouts and nutrition (maybe incorporating a weekend cheat meal) of the challenge they just completed, or revert to a past challenge that they have saved the documents for (which I would encourage you to do if you haven’t done so already).
I hope this helps! Keep up the amazing work, ladies!!
Hi there-
For the band-assisted pull-ups, you’ll need bands such as these: https://www.amazon.com/WODFitters-Stretch-Resistance-Assist-eGuide/dp/B00IQM3VYQ/ref=sr_1_10?s=exercise-and-fitness&ie=UTF8&qid=1516803368&sr=1-10&keywords=exercise+bands
And for the rowes and lateral raises you’ll need bands such as these:
I hope this helps! Good luck 🙂
Hi Stephanie-
Yes, you can – and should – go over your calories and macros for the day. You should not worry about logging your cheat meal or tracking how many calories your cheat meal is. Don’t worry about how many calories, fat, protein and carbs you’re eating for your cheat meal, but just be somewhat reasonable (example: don’t eat a whole pack of Oreos, eat 4-5 Oreos)
You can eat the food at the Super Bowl party, just don’t ‘binge’ as you put it 😉 The cheat/re-feed meal is suppose to be a way to re-feed your body with extra calories and macros, but also let your mind relax a little with the food restriction. It is meant to be enjoyed, just not an all-day cheat or an all-out binge fest.
I hope this helps! 🙂
That is great to hear!! Fantastic job, congratulations! Keep it up 😀
Hi Rebecca- it’s up to you what size you choose, it is a cheat/refeed meal and the only ‘rules’ are what is stated in the nutrition portion as examples of reseed meals. The rest is up to you. I highly suggest having your reseed meal in place of the last meal f the day instead of lunch though. All other meals should be on-point with your nutrition plan.
In my personal experience, it can make or break your cheat meal from turning into a whole cheat day if you save it for the last meal of the day instead of eating it earlier on 😉
Oh my gosh, I have no idea what courgette is, I’ll have to look it up! LOL! You could double the amount so that it is the calorie and macro equivalent, yes! DO you have green zucchini there? It is still a little lower in carbs than spaghetti squash but you could also double that up.
I hope this helps! 🙂
That’s great, thank you so much for sharing!! I think I might give these a try 🙂
