Naomi
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Hi Rachel-
Yes, leg press calf presses would be a great sub for seated calf raises 🙂
Hi there-
If you aren’t sure, select the meal plan based on your height 😉
Good luck!
Hi Lisa-
Yes, that is what you should do. That is what I will be doing too! Good luck and enjoy the challenge! 🙂
Hi there-
If you scroll down on the nutrition page you’ll find the grocery list and recipe below all of the meal plans.
Here is the link incase you can’t find it: https://nicolewilkins.com/images/2018/01/NW-60DAYTC-GroceryList-01-1.jpg
Good luck! 🙂
Hi Marcia-
If you are unsure, select a meal plan based on your height. You can find a list of foods to swap in the grocery list here.
I wouldn’t substitute cashews for almonds. Cashews have a different calorie and macro profile that almonds. I would substitute your almonds with another fat source listed.
Good luck! 🙂
YESS!! Nicole did an awesome job creating these meal plan options and put a lot of time and thought into all of them! We are so excited that you are loving it! Enjoy the challenge and good luck!! 😀
Hi Michelle-
We don’t have any recommendations for specific brands of granola, just as basic and natural as you can possibly find 😉
Good luck!
Hi there-
If you aren’t sure, select the meal plan based on your height.
Hi there-
If you aren’t sure, pick the meal plan based on your height.
Hi there-
I don’t understand your question. The meal plan in Phase 1 calls for one recipe, the No Bake Proat Bars, and it is listed here.
Hi Kim-
We are excited to have you as part of the challenge! You can use unsweetened coconut milk or skim (cow’s) milk, and for the protein shake you can use either one of the mentioned milks or just plain old water 😉
I hope this helps. Good luck!
Hi Laura-
We are so excited that you are excited and very happy to have you as part of the challenge! Yes, you can trade another food on the meal plan or if you have a dairy-free option of the same food that you’d like to use, just make sure the macros match up with the meal macros. For example, dairy-free cottage cheese or dairy-free yogurt.
There are macros outline for each meal so as long as you adhere to that you should be fine. It’s just much less complicated if you are able to stick to the meals outlined 😉
I hope this helps. Good luck!
Hi Sharon-
Glad you are happy with the vegetarian options! 🙂 For the turkey/salmon you will substitute with any VF protein option with a portion size that matches the macros for that meal. You can find a list of proteins in the grocery list here.
I hope this helps!
Hi Marie-
1. ‘CON’T’ is short for ‘continues’ meaning there is more than one page of the meal plan (there are 2 pages for each meal plan)
2. Choose a meal plan base on your height and weight. If you still aren’t sure then just go by your heightIt is best to go through all of the documents and read the instructions in each part of the program so that you have a full understanding of how to incorporate and execute each portion – strength-training, cardio and nutrition – of this program.
Good luck!
Yes, that is correct. In Phase 1, that would be 3 days you will be doing 30 min cardio in addition to your weight-lifting session.
Hi Gina-
With a rest pause you will just be resting the weights for a second (or maybe 8-10 seconds if necessary) but not taking a full rest between sets type of rest.
For example, if you have 10 reps of dumbbell shoulder presses to do and at rep number 6 you are feeling like you can’t crank out 4 more reps to reach 10, you will rest the dumbbells on your knees for about 5-10 seconds, then crank out the last 4 reps.
It’s like a ‘mini rest’ during your set. You just pause for a second to rest – ‘rest pause’ – for a mini recovery during a set.
I hope this makes sense. Good luck! 🙂
Hi Dina-
I would recommend choosing the next meal plan up and see how your body responds. The plan already calls for minimal cardio in Phase 1.
Good luck!
Hi Danka-
It is always better to use precaution if you don’t feel comfortable doing something so I would recommend using a Smith Machine for assistance. Smart thinking 😉
Good luck!
Hi there-
I don’t know how you would be able to monitor the change in intensity as you would on a step mill if you use regular stairs. For example, how would you be able to gauge that you are going from level 8 to level 15? Does that make sense?
Of course you can use your stairs for cardio but I don’t think you can accurately do the workout as outlined in the LB Dropper workout without using a step mill.
I hope this helps!
Hi Suzie!
We are so glad you are part of the challenge! Good luck 😀
Hi Priscilla-
Each strength-training workout should take about an hour. Good luck! 🙂
Hi Maria-
You’ll need to email your request to: [email protected] regarding purchase/upgrade questions.
Good luck with the challenge! 🙂
~ Naomi
Hi Jen- all of Nicole’s transformation challenges are different and unique 😉 The meal plans, workouts, and cardio are all different for this challenge from any of the previous challenges. We hope you’ll sign up! 😀
Hi Dawn- Nicole has been super busy with this past Olympia in Spetember (which she had vlogs about covering how she was doing throughout the prep, as well as post Olympia) and then the launch of her supplement line in October (which she had a vlog about explaining what she’s been up to with her business) and has most recently been busy creating the workouts and recipes for the upcoming 60 Day Challenge. She will continue to post vlogs, blogs and Q&As but may be a little more spread out with the additional services and products she is providing 😉 It’s great that you enjoy these! It is fun to get a peak into her day-to-day life, her goals, etc. 😀
