Naomi
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Hello! Is the coupon code still good to get supplements? I need to order more, but don’t have the code if it’s still good. I certainly understand either way! Thank you.
An email was sent out with a new coupon code for phase 2, you may want to check your junk folder and see if you’ve missed any emails. The coupon code is PHASE2
Idk if this has been asked but what can I replace the pumpkin with. Ik its only 3 tablespoons but I hate pumpkin thanks
I am not aware of a pumpkin replacement that has the same effect for this recipe. It would be best to choose another meal, as changing the recipe ingredients will change the calories/macro totals.
I was wondering if I can substitute this exercise with a set of regular squats and then a set of single leg dead lifts. Week 1 and week 3 when I had to work out at home I hurt or did something to my left quad when doing the Bulgarian split squats. It is 95% back to normal and I really don’t want to hurt it again or at least this week. Any suggestions or thoughts?
Absolutely, you can sub for the reg squats & single deadlifts. Not worth risking injury, listen to your body 😉
In past challenges yogurt has been 12 oz and this one is 8 oz. Which one is correct
Nicole revised the calculations, 8oz is correct 👍
This is very helpful! Thanks all!
I think the confusion also lies in the note at the top of the workout where it says “rest 60sec between sets”. As I understand it there is no actual Rest, the cardio (jumping jacks, toe taps, etc) is considered the rest, is this correct?You won’t rest in between exercises (the weight and cardio exercises) but you WILL rest between sets, or rounds. You will need to lol! So it will look like this:
ROUND / SET 1 (jumping jacks cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Jumping Jacks
35 sec: Crunch To Dumbbell Floor Press
35 sec: Jumping Jacks
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Jumping Jacks-REST 60 SECONDS-
ROUND / SET 2 (toe taps cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Toe Taps
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Toe Taps
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Toe Taps
35 sec: Crunch To Dumbbell Floor Press
35 sec: Toe Taps
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Toe Taps-REST 60 SECONDS-
Round 3 will be the same, except Butt Kicks for cardio, round 4 is the same except Mountain Climbers for cardio and round 5 will be Burpees for cardio with 60 seconds of rest between each set / round.
I hope that helps clarify it even more lol! 😉
So,we do all 5 rounds of strength training then 1 round of cardio#1 and then 1 minute rest? And then, another 5 rounds of strength, then the round of cardio#2 then 1 minutes rest and so on? Is that correct?
No, each round you will keep the same strength training exercises but each round you will change the cardio exercise. So it should look like this:
ROUND 1 (jumping jacks cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Jumping Jacks
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Jumping Jacks
35 sec: Crunch To Dumbbell Floor Press
35 sec: Jumping Jacks
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Jumping JacksROUND 2 (toe taps cardio):
35 sec: Dumbbell Squat-Shoulder Press Combo
35 sec: Toe Taps
35 sec: Dumbbell Overhead Extension/Dumbbell Standing Calf Raise Combo
35 sec: Toe Taps
35 sec: Dumbbell Lunge-Curl Combo
35 sec: Toe Taps
35 sec: Crunch To Dumbbell Floor Press
35 sec: Toe Taps
35 sec: Unbroken Dumbbell Hang Snatch
35 sec: Toe TapsRound 3 will be the same, except Butt Kicks for cardio, round 4 is the same except Mountain Climbers for cardio and round 5 will be Burpees for cardio.
I hope this clarifies how to do the cardio acceleration workout 🙂
~ Naomi
Is there any suggestions on making the lemon muffins less dry. The batter is like paste and they are super dry. Has there been any modifications to this recipe?
There has not been any modification to this recipe, but if you feel like it is too dry for your liking then you can try adding a little bit of water to the recipe (maybe 15-20ml at first to see how it goes, then add as-needed). See if that helps! 🙂
This is in the under 5’4 plan
I believe it is either a 2oz or 3oz can of tuna in water, but will double check to confirm. To reduce the calories, try using 100 calorie English Muffin. Nicole factors in some ‘wiggle room’ for calories, knowing that different brands of food items can range by anywhere from 5-50 calories depending on the ingredients, portion sizes in different brands, etc.
Hi,
Sorry if this has been asked already- I couldn’t find it when I searched.
And also- sorry if this is a stupid question … Can we do “meal 1” for 2 or 3 of the 5 meals (choosing option 1 or 2) or are we supposed to do Meal 1, Meal 2, Meal 3, etc… but able to eat those meals in any order?
Hope that I’m clear in my question here. Another example if I like Option 1 for Meal 1- could I do that for 2 of my 5 meals?
Thank you so much for the help!All of this info is located in the nutrition section of the ebook (starting on page 62), and the videos located when you click on the Nutrition Tab Make sure you read all the info and watch all the videos so you don’t miss anything important! Best of luck with the challenge 🙂
Hi,
I have tried to do the overhead dumbell squat on multiple occasions and have to use a really low weight to keep my back straight like Nicole’s is in the demo video.
Is there an alternative to this exercise or is it fine that the weight I’m using is low just to keep a straight back?
Thank you.Hey there- you can sub with any other type of squat, or you can keep the weight lower to help develop strength/stabalization with this exercise and increase weight as you get stronger and more stable 🙂
I am running out of product. Is there another promotional code I can use to order more?
The email for Phase 2 discount code went out this morning 🙂
Thank you Naomi! Girl my brain was just not there when I posted this. For some reason I was thinking you could eat all 8 muffins plus the butter & protein powder! LOL!! Onto Phase 2!
LOL, I can see the initial confusion — took me a second to figure out how you were looking at it, but I see it. All good girl 😉
Hi there, back again 🙁
Back gone again, definitely trapped nerve. No way I will be training tomorrow as planned.
Any advice on nutrition while not training/ recuperating please – currently I’m on meal plan 2. I’m 5’6” now 142lbs down from 147lbs. ThanksI am so sorry to hear all of that, but definitely make sure you are cleared by your doctor before you attempt to try working out again, it seemed like you tried to return before you were healed from your injury. Try bumping down to meal plan 1 and see how that goes.
Heyyy y’all!
I’m on the 5’6” & over plan for the #nw60daychallenge trying to get my meals ready for next week. On the lemon poppyseed muffins meal with butter & 1.5 scoops protein powder, is one serving just one muffin or the whole 8 muffins? The serving size on the recipe yields 8 which is made with 1 scoop protein powder. Also, guessing you would just melt the butter over the muffins?…thanks!Hi there-
The meal would be as follows:
• 1 serving Lemon Poppyseed Muffins (see recipe)
• 7g butter (yes, you can melt and put on muffin or cut muffin in half and put 7g butter on muffin halves)
• 1.5 scoops nPower Nutrition Isolate (either flavor) in water like a protein shakeI am not sure where/how you are confused. Just make the muffins per recipe and eat one muffin plus the remaining foods in that meal, or choose Option 2 meal or choose foods on the food list based on the exchange portion sizes.
Best of luck in phase 2! 🙂
~ Naomi
My husband wants to go out for dinner on valentines day. He wants to go to Outback Steakhouse. Does anyone have suggestions on what I should eat? I don’t want to completely blow my nutrition up on one meal. Should I just get a salad with steak or chicken in it? My husband understands my dedication but thinks it’s ok to have a “cheat meal”! I had my refeed meal already so I shouldn’t have another.
TammyI would recommend going online to see the Outback Menu. They have nutrition info, and you can even log the meals directly from Outback into My Fitness Pal to see if the calories and macros fit into your meal plan. You can even use the food exchange list to choose foods on the menu that would match the food items in the exchange list 😉
I was looking ahead to phase 2, Friday’s at home workout and I’m not sure of the order of the exercises. Do you perform exercise 1 followed by cardio 1 (jumping jacks), then exercise 2 followed by jumping jacks again and so on until all 5 exercises are completed, each followed by jumping jacks? Then round 2 is exercise 1 followed by cardio 2 (toe taps), exercise 2 followed by toe taps, etc.?
Or, do you complete all the exercises first, followed by all the cardio and do that for 5 rounds?The first way you understood it explained above is correct! Do all the strength training with cardio in between each strength exercise and go through the entire set with the first round of cardio, then each set you will change the cardio exercise as instructed 🙂
On days that I need to get cardio and strength done in the sam session, which one should I completed first?
Nicole recommends doing weight training first, then cardio after weight training, then have your post-workout meal 🙂
Fired up for wk 4, squats went well but lower back popped as I put the barbell back on stand – not heavy, only 75kg.
In agony and been try to move/ floor stretch for last 30 mins.
How many days to rest and how to resume training, please? Been consistent so far even with niggles, but this is different 🙁
Thanks ValThis could be extremely serious, you will need to go to the doctor to have your back checked out to asses the issue and steps for recovery. Bets of luck, and please keep us posted after you are assessed by a medical professional.
Hello! I have been trying to get my husband to join me in these challenges, but he is worried about the total caloric content since he is 74 years old. His BMR/TDEE is less than a younger man so he works his macros around a lower calorie total. I have also wondered for myself (age 52 and in menopause) if I too should be adjusting my caloric intake while maintaining the same macro ratios. Any thoughts on adjustments for advancing age would be wonderful. Thank you.
I am not sure about this, as this would be more of a personal training adjustment and you would need to be working with someone one-on-one to help determine your personalized caloric intake based on a variety of factors. For the challenge, we can’t make any personal recommendation changes, because there isn’t a ‘general standard’ for calories or macros based on someone’s age, does that make sense?
If you and/or your husband would like a more personalized nutrition/fitness approach, one of the trainers on the Nicole Wilkins Training Team would be happy to work with you to create a personalized program specifically curtailed for you and various life factors and goals.
Hello! Due to my schedule I am finding that at the end of the day I need to choose to either skip a meal or eat two meals at once. I am worried that the amount of protein will far exceed that which should be consumed at each meal for maximal protein use (instead of turning to fat). Since my chemotherapy I have been sleeping 12 hours a night so I find it difficult to space out 5 meals. Thank you.
You can combine two meals at once, we have several challengers who end up needed to do that during every challenge. Some who only eat 2-3x’s per day due to intermitted fasting windows will do that as well 🙂
Hey guys, what do you need at home for the full equipment exercises? I’ve been doing the dumbbells only, but just browsing those workouts, is it only a bench and bands that you also need?
I believe anything more than just body weight and dumbbells, such as a bench (flat or adjustable), exercise bands, barbell, plate weights, etc. You can swap back and forth between the two, so if you come upon an exercise for the full equipment workout but don’t have the equipment, you can do the dumbbell only workout for that exercise or workout.
Does it really matter when and what time we eat as long as we get in all macros? I work until 5:30 everyday then go straight to the gym for about 1 1/2hrs.
Everyone participating in the challenge has different schedules and different eating times/preferences. What matters is that you are able to get all your calories and macros in for the day 🙂
I’m having a hard time with this move, I normally deadlift in SUMO so I figured this would be easy. I have been doing everything with no pain and keeping good form, until this lift. I was performing a set and I tried a few different ways i.e. feet not so wide, less weight, stick booty out more, and then finally with just bodyweight. I feel like my left hip is displaced, I can’t tell if its from trying to go too Low, or if my feet were too wide. I’m walking around like I’m draggin a leg now. Any suggestions for when this type of sudden hip pain starts? alternate lifts or any recovery/therapies you’ve had to do?
If your hips are hurting, either do regular squats in place of sumo squats, or lighten the weight in the sumo squats until your muscles around your hip joints get stronger.
Hi there so i did come off the 45 day built and my body was moving in the right direction with the carbs and calories but its not the same with this one .
my weight was going down and now its going up
not sure if my body needs the higher calories because i was always in a deficit /low carb
Should i use the built plan ?
thank uouNope, you are on the right track. Phase 1 of this challenge is muscle building (gaining muscle) and Phase 2 will drop calories and shred to uncover the muscle. Some people gain weight in Phase 1, some people lose weight and some people’s weight on the scale stays the same. Weight is not an indication of how your physique is making changes. It’s just a reflection of how much your body weighs. I would recommend waiting until the end of the challenge to weigh, and measure your weekly progress based on how your clothes fit and possibly take weekly progress pictures.
Hopefully I did it correctly but I’ll check just in case….. so we do 1 set of the burpees and then do 7 more before we move on to the bodyweight lunge then 8 sets of these then 8 of the mountain climbers and then so on and so on with 10 secs rest in between which should take us approximately 30 mins with the warm up included?
Hopefully I did it correctly but I’ll check just in case….. so we do 1 set of the burpees and then do 7 more before we move on to the bodyweight lunge then 8 sets of these then 8 of the mountain climbers and then so on and so on with 10 secs rest in between which should take us approximately 30 mins with the warm up included?
I’m glad you asked, that is actually incorrect. Round 1 is a superset between burpees and body weight lunges. You will do 4 sets of the superset, which ends up being 8 rounds (2 exercises 4 x = 8 exercise sets). So you will do:
20 sec burpees
10 sec rest
20 sec body weight lunges
10 sec rest
then back to the burpees and do that supesest 4 x before moving on to the next Tabata and do the same thing for all three supersets of Tabata. You are alternating between two exercises in each Tabata Round for 4 sets total (8 rounds)Does that make sense?
