Naomi
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Can I use canned pineapple instead of fresh?
As long as the only ingredients are pineapple and it is not soaked in syrups or other additives/preservatives.
Also, is there any rest time in this workout at all ? Thanks!
Rest as-needed if you are dying, otherwise try to push through the whole thing as best you can 🙂
I would like to know also
Jump rope should be performed for 1 min in this workout.
Any of the ones that have a listed number of rounds. For example the stepmill on the HITT workout says perform 4 rounds, then 4 more rounds, then 6 rounds. Do we do these in the rounds listed? Then move on to the next listed round?
Correct, for example, here are the instructions for Cardio Party: Perform each round three times in total. Rest 1 minute after completing all three rounds before moving to next round.
So you will complete all rounds indicated before moving on to the next set of exercises for however many rounds are indicated 🙂
So the weeks are split 1/3-2/4. My question is in the 2nd week the reps go up. Should we keep the weight the same as we did in the 1st week and try to max out on reps the 2nd week? Or should we increase the weight the 2nd week and try for the least amount of reps with an increased weight the 2nd week?
For the higher reps, you will use a lighter weight than you will for lower reps. Choose the appropriate weight that is challenging but you can do with correct form for the number of reps specified in the workout 😉
The cardio says perform X rounds of… My question is, do we do those X rounds of them and then go to the next round? Or are we suppose to start with the warm up and go down through all the exercises and then start over till we have compiled all rounds said number of times?
Which particular cardio workout are you looking at?
Hello,
Could you please clarify if the vegetable tomato serving is 100g or possibly 200g to get to 10 carbs?
Thank you!200g of tomatoes would equal about 10g of carbs, I will let the team know! Thanks for checking that 🙂
Hello, can I take collagen protein on this program as well? The kind I take has 9 grams of protein per scoop and 35 calories. I want to take 3 scoops per day, so do I have to make an adjustment for this or not?
Thank you!
You can, you would just need to take 1/2 serving of protein out somewhere else in your meal plan to account for each serving you take in per day, so if you are taking 3 scoops per day then you’ll need to take out 1.5 servings protein somewhere else in your meal plan.
I have tried to email this twice and posted on here twice twice I am not sure what happens and it’s getting deleted.
I am trhing to ask if the meal of 12g flax seeds 20 g Chia seeds with nothing else is a meal? Is this correct?
ThankyouAn email with corrections was sent out on Monday letting challenge participants know of corrections. The corrections in the ebook has now been updated so if you go to the ebook on the website and re-download it, it will show the corrections:
Meal 3, Option 2
100g of blueberries and 12 oz of nonfat plain Greek yogurt was added to this meal.Hello there. The post meal macros in meal plan 2 show zero fat but unsweetened almond milk has 3 grams per cup. Would that need to be factored in macros since it shows zero fat? Thanks so much.
Candace
No, 3g is a negligible amount. Nicole factors in about 5-8g +/- the goal macros, and 3g is well within that margin of error. If you’d prefer to have 0g of fat you can use water instead of unsweetened almond milk 🙂
Hi! Wondering if drinking a carbonated flavored water is ok?? No calories. And/or Diet soda occasionally
I would limit this to only on occasion, even though it may not have calories there are a lot of additional chemicals, food colorings (caramel coloring in diet cokes, blue, red, yellow coloring, etc.) and other questionable ingredients. Plain water is best.
Is it ok to switch between the meal option 1 and 2 within the same day? —-Or should we be sticking to either option 1 or 2 for the day?
Thank you!You can switch between 1 & 2, make sure you watch all the nutrition videos Nicole provides for you so you don’t miss any important info 🙂 https://nicolewilkins.com/challenge/60-day-build-burn-challenge-2023/?section=nutrition
The total amount of time in this cardio option ends up being 30 seconds short. Thinking there should be 8 rounds in the first block versus 7. Can someone confirm? Thank you!
I will send a message for confirmation and get back to you asap 🙂
The LP quantity for the Turkey BLT option for Meal plan 1 seems to be a minimal amount. Just want to make sure the amount listed for 2 slices of turkey bacon 1 oz of turkey breast is correct.
The totals will be within a range, it won’t be exact but it should add up to within 5-10g of total goal.
How long are we supposed to jump rope between each exercise in the Be Fit HIIT workout?
Thanks!
I will double check on this but I believe it’s 45 sec 🙂
Hello. I’m doing the at home dumbbell workout. My I have a replacement exercise for the dumbbell pendlay row? I can never get my form right, nor have never been able to perform this exercise without hurting my back.
I would sure appreciate it!
Thanks so much!
You can do regular bet-over dumbbell rows instead 🙂
Is there an alternative exercise for the pullup negative with static hold?
You can do modified or assisted pull-up negatives on a Smith Machine (at a decline so you aren’t pulling up your whole body weight) or with a band for assistance so you aren’t pulling up your whole weight.
So, “to failure”, you would assume, if you can do more than 10, then do it and increase next time and then drop to the next weight and challenge to get 10 and then again. But, if you can do more than 10, then go to failure?
You need to choose a weight where you cannot get more than 10 reps. This is from page 16 of the ebook:
DROP SETS Performing two or more sets back-to-back with no rest in between, decreasing the amount the weight with each “drop”. Start with a heavy weight – one you can do for the number of reps listed – and reach failure with that weight. Then “drop” (decrease) the amount of weight you are using and immediately perform another set. Once you reach the listed number of reps and reach failure that weight, “drop” the weight one more time and perform one more set with that lighter weight.
I know it says to do cardio after the weights but sometimes it fits better in my schedule to do the cardio first. (I can take a HITT class)How detrimental will this be to my results if I do that occasionally?
It would be better for your results to do cardio after so you can have all your energy and strength for the lifting sessions. If you want to do cardio first and take a HIIT Class, just try to make sure you do your lifting several hours after your cardio, if you are able to split it up. If not, I highly recommend doing weight lifting first then cardio after for bets results. Lifting should be priority for best physique transformation.
This is probably a silly question, but was wanting to make sure that there is no reason to do the exercises in order as written?
With the gym, being as busy as it is with the new year, sometimes getting onto equipment, for the next exercise is not an option and I have to wait. I work around it and then go back.
That’s ok right?
Nicole has designed the exercises in the order they are in the workouts for a reason, yes, specific intensity, certain muscles getting more fatigued before others and engaging muscles in specific ways in certain orders in the workouts. That being said, it is better to keep moving and rearrange the exercises if you need to if gym equipment is being used. But you shouldn’t do exercises out of order or rearrange the exercises just for the sake of it, or “at liberty,” — try to keep them in the same order if possible, but if you need to move things around due to a busy gym, that is understandable.
I hope this helps! Best of luck with the challenge 🙂
Is there an option to do HIIT on an elliptical? That is all I have at home so would like to use this instead so I can get my cardio done in the morning.
You can use any of the time/intensity structure for HIIT workouts and apply them to an elliptical, yes. For example, the Power Hour or Epic Tread workouts can be applied to an elliptical workout instead of treadmill/stepmill. Just follow the same general outline for time duration and intensity 🙂
Are there different meals for days off like in the last challenge?
Not for this challenge, no. All challenges are different 🙂
For anterior plate raise drop set I don’t understand it. It says 10/10/10 but also says to failure.
I would choose a weight where you can barely get the last drop set, so you would be reaching failure toward the end of your last drop set 😉
Correct, you will do 10 reps, drop weight, 10 more reps, drop weight, then the last 10 reps you should be at failure and struggle to get the last 2-3 reps.
Not really, no floor ab exercises…so no sit ups, no crunches, no bicycles, etc. However, I think I figured out some replacements
Oh gosh, I misread that! I thought your Dr recommended floor ab exercise (I missed the ‘no’ part). You can do any standing an exercises in place of floor ab exercises: plate twists, standing crunches, standing side crunches, elbow to opposite knee. Sorry about the confusion on my part 😊
For anterior plate raise drop set I don’t understand it. It says 10/10/10 but also says to failure.
I would choose a weight where you can barely get the last drop set, so you would be reaching failure toward the end of your last drop set 😉
