Naomi
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Hello!! Are we measuring the edamame with the pods still on them or just the actual beans themselves? Thank you!
Just the beans, just what you will actually eat 😉
Good Morning!
So i have made some good progress through the PSR Challenge. I am determined to maintain my weight loss and my muscle gains this time- I’m over the YO-YO life! Is there a program that Nicole offers to help us learn the proper macros, amount of cardio/strength training we should do to maintain our current level? Obviously we need to keep our nutrition in check but what are good macros numbers for maintenance as opposed to building muscle and losing fat? Thanks in advance for your input!This is very individual for each person based on SO many different factors. It is difficult to throw a blanket, general maintenance number out there for calories and macros, but if you have had good success with the PSR challenge, you can “reverse diet” by doing the meal plan backwards. In other words, you can go back to Phase 2 meal plan of the challenge for a few weeks, assess your progress, then go back to Phase 1 meal plan of the challenge.
I hope this helps! 🙂
My schedule has changed so I am now doing weights and cardio at different times most days however when I do weights followed directly by cardio should I be trying to drink the shake after the weights before cardio?
No, just drink your shake after you are done with both weights and cardio.
Will it negatively affect the results if we do more cardio than recommended?
It could, I recommend sticking to what Nicole recommends in the challenges.
I know we are close to the end here…I have only been taking Burn on workout days. Is that correct, or should I be taking everyday?
This varies from person to person, some people take a fat burner every day, with or without working out but it is most effective when taken in conjunction with your workout.
Hi Team,
The At Home DB Day 4 has 2 of the same exercises in different sets. When i look at the demo it shows Nicole doing the same exercise.
Is this right or am i seeing things?Let me double check on this to confirm and get back with you asap! 🙂
Is the 4oz weight before cook or after?
All meat is weighed cooked 🙂
Is the chicken listed in the ingredients for the Chicken Fried Rice recipe cooked amount or raw amount?
The chicken in the chicken fried rice recipe should be measured raw then cooked with all the ingredients.
Hi,
Can you please advise me on how I can join one of the accountability groups? I can’t seem to find the information in an email or on the forum. Thank you!Hey there- the accountability groups aren’t associated with the challenges, but are through the Nicole Wilkins Community Page on Facebook. People have met and joined accountability groups through there 😉 I do believe there are accountability groups who are participating in the current challenge, but you can post an inquiry to try and join an accountability group that is participating in the current challenge, if that is what you are interested in.
Here is the link for the Nicole Wilkins Community Page Facebook group: https://www.facebook.com/groups/NWFitCommunity/?multi_permalinks=742765543200282
Best of luck!
So, incline barbell row? Or, incline neutral dumbbell row?
You can do either w/ barbell or dumbbells depending on what equipment you have access to. It is the same movement as the T-Bar Row and will activate and work your muscles in a similar way.
What’s the alternative for T bar row on the at home for those that don’t have a t bar machine?
You can do the same movement/exercise with dumbbells instead 🙂
I’m confused by the “run track mind“ 45 minute interval workout plan. are we supposed to be doing a certain number of rounds for each ‘block’ of exercises? I’m not sure how we get to the 45 minutes.
Hi Heather! You are suppose to repeat each block and increase the speed as indicated. Keep moving on to the next block (after you have to stop) until you hit 45 min 😉
Note: If this workout takes less than 45 minutes, start from the beginning and repeat until you hit 45 minutes.
If it is too confusing, just pick another 45 min cardio workout 😀
it says 10grams of butter but full fat is 14grams is this a typo, very confused.
Thank youThe goal is + or – 5g of the meal macro goal and this falls within that.
The Great Outdoors45 minute interval workout is only 30 minutes
I will send this to the team to get corrected, but in the meantime you can repeat any of the rounds (Round 1-6) to equal 45 min.
In phase two, the reps seem to be consistently 12-15 rep range. Should we go down in weight a little or try to use the same weights as we did doing fewer reps? I hope I didn’t miss this info in the ebook- if so “I’m sorry 😞 “
You should lift as heavy as you can for the number of res indicated and the last 2-3 reps should be a struggle. If that means you need to go up in weight, down in weight or keep the weights the same, do whatever you need to do to struggle the last 2-3 reps.
In the 2nd section of this workout, it says to increase the speed by 1% every 30 seconds but I’m wondering if it’s a typo and is supposed to be increase the incline by 1% or speed by 1.0 mph? Calculating 1% speed while running might be tricky 😂
Increase the speed by .5-1.0 every 30 seconds depending on how hard your are working/intensity and what you are capable of 🙂
As I am looking to plan my meals for next week, I am questioning Meal 2 on Women’s Plan 1, option 1. This is the exact same as Phase 1, Meal 2, Option 1 – but is suppose to be 50 cals lower. Is there a typo in the plan?
Thanks!
I will confirm this with the team and give you an answer shortly! 🙂
I pulled my glute/hamstring years ago and the last few leg workouts have triggered some tightness that I can’t seem to stretch out. I’ve had to go lighter on weights buy am wondering if I need to be doing something else to help it loosen up.
I would recommend following some of the tips in the Mobility Section of the challenge to help keep your muscle loose, limber and prevent them from tightening up too much.
Any tips on form for these? They are hard! I just want to be sure I have correct form
Nicole demonstrates the proper form on how to conduct this exercise in the video demo here: https://nicolewilkins.com/exercise-demo-pike-triceps-pushup-2/
Did you have a question about anything more specific regarding this exercise?
I didn’t realize there was an expiration date for the nPower nutrition supplement code provided in the beginning of the challenge until I tried to check out today. Will there be another code for us to use?
I am not 100% sure about this answer, can you email your question to [email protected] and they can help you there?
How long after a rep before you call it and your set is over. For example, when doing AMRAP pushups, if you pump out 10 and then stop for 3-5 seconds to breathe, is your set over? How much of a “break/breather” should you allow yourself between reps before saying that’s too long of a recovery?
3-5 seconds is barely enough of a recovery to really call it a rest, so if you can hack out more reps, go for it until you physically can do any more 😉
I have consistently been able to do more reps with heavier weight with my right arm, but the left throws the towel in earlier and just gives out eventually! So, do I adjust the weight on that arm to get the Sam rep count in, or do I adjust the reps to fail on left arm and do the goal number reps on the right?
Only lift as heavy as your weaker arm or else you’ll create more muscular imbalances. Do the same weight and the same number of reps on each arm, eventually your left arm will get stronger and catch up.
Ok, thank you. I will try! I just seem to run out of time by the end of the day! If I get to the days end and I still haven’t had a fifth meal, am I able to the fifth one only 30-60 minutes after the fourth?
That is fine, yes. Make sure you read all the info and watch all the videos in the Nutrition Section of the Challenge so you don’t miss any important info, Nicole goes over a lot of this in detail here
Thanks Naomi! I will try it out! One more question, how does the Burn differ from the train as far as the purpose of it or benefit of it?
The Burn is a Fat Burner, the Train is a Pre Workout. Nicole explains what each of these are in the Supplement Description portion of the Challenge here.
I tried the Train supplement for the first time this morning and WOW!! What a difference in the weight I could lift! Now- the Burn Supplement- I haven’t used it yet because I often will push myself to the point of almost getting sick, so I’m afraid that if I drink the Burn before, it will exacerbate that issue. If I take the burn about an hour before, would it still have a good effect?
You will just have to try it and see, everyone’s body reacts differently to products such as these. You may be fie taking it an hour before, or it may wear off, just try it and see.
