Naomi
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On the live Q&A, it was mentioned that changes are/were going to be made and an email sent out. Can you please tell me if this has happened and can I reprint?
Thank youThis has not yet happened, you will get an email with notification of changes/correction in the ebook so keep an eye out for that soon 🙂
Hi,
I noticed on the Challenge calendar, it calls for an OFF day; however, in the Cardio section of the eBook, it states HIIT Cardio for Thursday. Which one is correct? I’m going by the calendar and then panicked last night when I looked at the Cardio section.Thanks!
Follow the calendar schedule 🙂
Hi there, am going away for Easter camping for 4 days during the 40 Day Challenge. What do you suggest I do as I won’t have any weight equipment with me? Thanks for your help. Maria
Follow the bodyweight/dumbbells workouts as best as possible, that’s all you can do. Have a great trip!
The video for the gym workout actually links to the exact same barbell incline press for both, however, the at home with full equipment links the second press to a flat bench dumbbell press, which is what I did to mix it up. Can really feel it today…actually my whole body is thankful for a day off, it hurts to sit on my buns 🙂 I love it that everyone is on the same schedule so we can all chat about the same workouts, etc. from day to day!
Ahhh, gotcha! The difference in the at home full equipment links are correct. That is the workout I’m following, so I didn’t click on any of the other ones 😉
On page 61 it says today (Thursday) is a high day but on the calendar (page 8) it says today is a low day; I am doing the high day so what is correct?
Follow the calendar schedule, we are getting this corrected in the ebook 🙂
Thank you! Another Question:
1) Im going to make the Chocolate Chip Cookie Dough Smoothie soon. Can i use natural peanut butter with the same amount instead of natural cashew butter?
You can try it and see how it turns out. Since it’s a recipe, I have no idea how it will change the outcome of the cookie (too soft/too hard). I’ve not tried to make it with any changes to the recipe.
Thank you! Another Question:
1) Im going to make the Chocolate Chip Cookie Dough Smoothie soon. Can i use natural peanut butter with the same amount instead of natural cashew butter?
You can try it and see how it turns out. Since it’s a recipe, I have no idea how it will change the outcome of the cookie (too soft/too hard). I’ve not tried to make it with any changes to the recipe.
Thank you! Another Question:
1) Im going to make the Chocolate Chip Cookie Dough Smoothie soon. Can i use natural peanut butter with the same amount instead of natural cashew butter?
You can try it and see how it turns out. Since it’s a recipe, I have no idea how it will change the outcome of the cookie (too soft/too hard). I’ve not tried to make it with any changes to the recipe.
What brand has nonfat cottage cheese? I have fat free which at first I thought is the same.
Fat free and non fat are the same thing. It means it does not contain fat.
This is what she was referring to with the renegade rows vs plank rows.
Gotcha, sorry I thought she was referring to a strength-training workout. Here is a demo of a renegade row: https://youtu.be/xNc44kOvBfs
Any suggestions for a replacement for the barbell spider curls? No way I can lay on my bench like that – it hurts my breast implants 😉
You can do these on an exercise ball, kneeling on the ground with your arms over the ball in the same position as if you arms were on the bench instead, which is not as solid as a bench.
The neutral grip dumbbell press video is missing for the full equipment week 1 Friday workout
Can you please email this to our tech support team and they can take care of it 🙂 Email: [email protected]
Thank you!
I’m using cronometer and it asks to calculate total or net carbs, which should I choose? I understand the body processes fibre in carbs differently, so I’m not sure if this is to be considered in the big picture or not.
Net carbs are not part of calculating nutritional intake for this challenge, so include all (total) carb intake.
Hey Naomi- there are no links in the cardio workouts.
Correct, there are no demo videos for the cardio exercises, only the strength-training workouts.
I’m having a significant amount of bloating and slight discomfort in my stomach along with being a bit on the gassy side. 🙁 Is this a normal reaction and if so, does this normally subside with time as my body adapts to the amount of food I’m taking in? I’m not used to eating as much and as frequently however, I trust the system and want results so I’m following the plan almost perfectly. I could not eat my last meal because I felt like I wouldn’t have been able to keep it down as I was already so full.
I take digestive enzymes and have done a food sensitivity test within the last couple of months. Since then, I have removed all food sensitivities from my diet.
Hopefully there’s a cure!! 😉 Thank youYour body should adjust in about a week or so, it does take a little time to adjust. The length of time adjusting depends on what your nutrition was like prior to starting the challenge, and how big of these changes are for your digestive system.
I have a few questions about this workout as well. There are no video links to click on. So a quick search shows that plank rows and renegade rows are the same exercise. I’m sure we aren’t supposed to be doing those back to back. Does a full length video of this exist? It requires no equipment but has several weight training moves. Any advice?
If you click on each exercise in the ebook, it will lead you to the video demo of each exercise.
I’m sure this has been asked somewhere but I don’t see it. On Wednesday’s workout it says Incline Bench Press twice in there. Is this correct?
One is an incline barbell chest press and the other is a flat bench dumbbell chest press. If you click on the demo videos, you will see the difference in these exercises.
I am so excited to be a part of this challenge! I love fitness, health, and wellness and I am pumped for a workout that is going to really challenge me!! I am a busy ER nurse from Red Deer, Alberta Canada. I have five children and I am also in school so working out is my only “me time” and I live for it!!!
Awesome, welcome to this group and best of luck with the challenge! 🙂
Question about the suggested macros. I’m nursing a 6 month old. I know generally ‘they say’ to increase diet by about 200-250 cals. Should I keep the percentages roughly the same? Or increase (healthy) fats?
Hey there- Sorry for the delayed response, I would increase the overall calories and keep the macro percentages the same.
Holy moly guys. It has been two days since leg day and I barely could walk up the steps to my classroom this morning. Then, as I was preparing for the day, I went to the bathroom and had to use the handicap bar to lift myself up and down!!! It hurts but feels so good! I know this is feeling means it is working!
Way to go, great job!! 🙂
Day 5 – Neutral Grip Dumbbell Press exercise link is not working. It shows as an errow and directs me to archives
Can you please email this issue to tech support team at: [email protected]
Thank you! 🙂
I can not find nonfat cottage cheese. All I’ve been able to find is low-fat. Can this be used or an absolute no no. Living in a small town sucks. Lol
Fat free cottage cheese an low fat cottage cheese have different calories and macros, so they are not interchangeable, I’m sorry 🙁
1)
Can you clarify what a drop set is? Its on Day 2. Its using the leg extension machine. I read the definition and I’m still a little confused. A drop set is where you start off at a relatively heavier weight, do 10 reps, then decrease the weight by about 5-10lbs, do 10 more reps, then drop the weight again and do 10 more reps.
2) Has Nicole already sent out the revised corrections in the ebook? An email will be going out to all challenge participants soon as soon as we’ve compiled all of the corrections so keep a look out in you email.
3) On the High Day you give the opportunity for the protein powder 3 times? Is that ok? I thought i read something on 3 scoops would be too much in one day? I’m not sure what you are asking, just make sure the protein totals of your portion/serving size listed on the container match up to the goal protein totals for the meal you are referring to. Your total calories and macros for the day should match up to the goal totals in your meal plan for the day.
4) As long as you are eating all the food in a day can you combine meals if you miss a meal?
Correct, yes.
Hi,
Just wondering if there will be a central list of all the changes since the ebook went live?
I’ve printed mine out so I can make notes, list weights etc so would love to go over and update from a complete central list to ensure I have it all up to date.Many thanks!
Yes, an email will be going out soon outlining all of the changes/corrections so be on the lookout 🙂
Can I do my peloton for a cardio option some days?
Yes, all of this is explained on page 50 of the ebook: https://nicolewilkins.com/images/2022/03/2022-NW_40DAYBUNSGUNS_EBOOK_032822.pdf
Look under cardio guidelines about doing whatever cardio you choose as long as you stick to the parameters of the type, intensity, duration and frequency of the cardio 😉