Naomi
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Once the build challenge is completed I’m wondering what I should do next. Im so happy with this challenge now and the progress I’ve made so far I would hate to go backwards. Am I able to continue with this food plan and do the monthly challenges? Thank you!
Hi Kimberly! So glad to Hera how much you’ve been enjoying this challenge! There are several options after the challenge is over:
– continue with the challenge workouts, cardio and meal plans
– follow the meal plan in conjunction with the monthly workout calendar
– start working with one of the trainers on Nicole’s Training Team for an even more personalized workout, cardio and nutrition programI hope this helps, bets of luck on your journey! 😀
~ Naomi
Hi team!
I have 3 questions, please.
1. How do hip circles/ booty bands help with barbell back squats? What exactly is Theo purpose? You have more tension in your legs by having to contract outward by the tightness of the hip circle. It adds more intensity by forcing your legs to work harder in a different way than without the band. It’s just an additional intensity technique.2. For the gym version of the work out,there is a lot of barball/dumbbells use as opposed to weight machines.
Forgive my ignorance as I’m new to the gym work outs, but why is that? In what way are free weights better than the machines?
What results would I get using leg press vs barbell back squat, for example. Not all gyms have the same equipment than other gyms so Nicole tried to generalize the equipment across the board. If you want to do leg presses instead of barbell back squats, you can do that.3. Can I substitute barbell sumo deadlift with a trap bar deadlift? Or are we talking day and night here?
Sumo deadlifts I feel in my back way more than using a trap bar but I want to have the results they are meant to deliver and not go against the current especially during the challenge. You can use a trap bar for deadlifts instead of a regular barbell, but I would still use the sumo leg position (wide legs, toes turned outward).Thank you,
EvaOk I stayed off the scale but saw that my belly is still getting bigger and love handles are getting bigger. I go to Mexico in a month and want to trim up!
I decided to check the scale and am now up 8 lbs. I really want to go back to the way I was eating, way less carbs.
Any suggestions??All I can tell you is this: if you’ve been following the workouts, cardio and nutrition to a T for the last 4 weeks of the challenge and you are not happy with how your body is responding so far to the program and you don’t trust that this particular process is right for your body, then it is up to you if you want to go back to the way you were eating prior to the challenge.
Just wanted to make sure of something: if u can’t fit the cardio in on the days designated on the calendar schedule (but u got your weight training in but not enough time for cardio any time that day) is it as long as you get 3 sessions in for the week (or 4 for other weeks 3&6) you are good? Thank you
Yep, just do the best you can with what you have to work with and that includes your time/schedule. Ft it in when/where you can 🙂
Yep that is what my chiropractor called it. I saw him after I posted this question on Tuesday. He did give me some stretches to do before my weight sessions and some exercises for it but I’m wondering what your thoughts on training through this might be. He didn’t say NOT to train but I’m wondering if it will be slow to heal if I do. Whatcha think?
This is definitely more of a medical issue, so all I can tell you is to adhere to what the chiropractor advises and based on how your body feels. If there is a “bad” kind of pain, it’s best to not work through it. It needs to heal 😉
Hello, the video to the exercise ball dumbbell flye keeps going to the login page. All other videos go directly to the video. I am logged in and not sure why I can’t view this particular exercise.
I am not sure why you aren’t able to see the video, I just clicked on the link to the video and it popped up fine. Here is the link: https://nicolewilkins.com/exercise-demo-exercise-ball-dumbbell-flye/
I hope you are able to view the video 🙂
I’ve got a good case of tennis elbow going on my left arm… any tips on how to loosen this up and should I be training through it?
Hey there! I am so sorry to hear about your issue 🙁 Did you see a doctor and were you facially diagnosed with tennis elbow?
I am crunched for time this week. Should I only complete all the weight sessions and skip the total body workout?
I was thinking of one upper body session, one lower body session and the total body?
That works! Just get on what you can, do the workouts you mentioned and best of luck this week! 💪😊
Hi everyone, I hope you are doing well on the challenge! I wanted to share that I was able to do 10 push-ups for the first time in years last night and I was so happy. I am already a winner!!!
Yeah!!!! Way to go 💪😆🙌
Is there a way to substitute sushi anywhere and make it work? OR, does anyone know the macros for a salmon roll? Im on Meal Plan 2. Thank you!!
I agree with Ania’s response 🙂
I’m currently doing Phase 2 of 75 Hard along with this challenge. I go on a 45 minute walk every morning and then lift of an evening. I’ve been hitting close to my macros every day, still feel good, energy through my evening workout. I still feel lean, but curious how long I can go and still do 45 min of cardio each day for my outdoor workout and when to recalculate my macros if my goal is to build muscle and get stronger.. Or should I focus more on this challenge and return to Phase 2 once this challenge is over with?
I would follow the cardio and nutrition that Nicole has outlined in the challenge. If you’d like to work one-on-one with a trainer to personalize your workouts, cardio and nutrition for your specific goals, we can do that so that the program is tweaked and designed more specifically to you personally. You can email [email protected] to get more information about personalized training programs 🙂
As we approach the new format of training for week 3, I’m unclear as to how many rounds to do. Are we to go through the entire workout once or should we do more than one round? Thank you.
Which workout are you asking about specifically? For example, for the Day 1 Upper Body, you will do 5 sets (rounds) of the first superset, so you will go back and forth between the two exercises five times, then move on to the seconds superset. Make sure you read page 13, 14 and 15 of the ebook, as well as watch the videos.
Hello! If I get REALLY sore, is it better to switch up my rest days and recover my muscles rather than do the weight training through the soreness?
Yes, try to recover if you are still sore: make sure you are getting plenty of good quality sleep and hydration. Have a great week! 🙂
In the Cardio Overview section of the Ebook, it specifically states not to do HIIT on days we train legs, but for weeks 3 and 6 cardio is on the calendar for lower body days. I’ll probably reschedule when I do cardio, but just wondering if something needs to be fixed in the ebook?
This statement really should be removed to avoid confusion. We do not TYPICALLY recommend doing cardio post leg day especially if it is HIIT for the only reason that your legs will be fatigued and it will make doing proper HIIT difficult. There is no general rule against it. Weeks 3 and 6 we break a few rules 🙂 Enjoy!
In the Cardio Overview section of the Ebook, it specifically states not to do HIIT on days we train legs, but for weeks 3 and 6 cardio is on the calendar for lower body days. I’ll probably reschedule when I do cardio, but just wondering if something needs to be fixed in the ebook?
Hey Stephanie!
I will reach out to the team for clarification on this and get back to you asap with a confirmation 🙂
~ Naomi
I’m not able to put full weight on my shoulder after replacement. Can you give some alternate exercises or altrnatives for inchworm pushup, decline pushup, twisting pushup, single arm plank high row, down-down-up-up. Thank you
Hey there- I am not sure how long ago you had the shoulder replacement, but I would just either skip all of these exercises or replace all of the with wall-push-ups. All of these exercises (as well as any corresponding modifications other than all push-ups) will directly put pressure/strain on your shoulder/chest area.
Have you gone through physical therapy and been cleared to resume all exercises?
On days where I am following meal plan b and I just do cardio in the morning , would it be best to have my meal 5 ( protein shake plus fruit ) right after my cardio session ? Or does it not matter because I am not doing any strength training – just doing a HIT with the peloton app 🙂
It doesn’t matter since you aren’t lifting with wights 🙂
I am not a fan of fat free cottage cheese. Am I able to swap out for low fat? If so, how much would be the proper serving?
Low fat and fat-free cottage cheese are not equal exchanges because the calories and macros are different so any portion size would not be equal to the same calories/macros. Please choose a different meal, or use the food exchange list for an even swap for the foods/portions listed in that meal.
5’6″ and I follow vegan 2b
That explains why you are hingry 😉 You should be following Women’s Meal Plan 3 and on weight training days, follow Plan A, on non weight-training days, follow Plan B as explained on the schedule calendar and in the nutrition section of the ebook 😊
I have been following the plan to a tee, and am glad to say that I am seeing results already! I am looking forward to the next couple of weeks. I hadn’t been to the gym since the pandemic started, and it feels good to be back at it, this program was the motivation I needed to get back at it. In the past, I have learned to follow the plan and trust the process and great results will follow, thank you!
That is so awesome to hear, keep up the great work! 😀
I am so embarrassed to ask… I am a day or two away from my menstrual cycle and I could literally bite my fingers off. I feel so hungry. And I also noticed a hungry feeling on my rest days.
Should I just “ deal with it”?Thank you.
How tall are you and what meal plan are you following?
What should the intervals be? Thanks in advance!
I will reach out to Nicole and find out! 🙂
Here is the correct workout for the Spin Bike cardio:
3 minute warm up with light to moderate tension at 80 RPM
*every minute increase tension until you get to a pace that is challenging but you are able to hold a 80 RPM pace
Repeat 2x1 minute seated moderate tension at 90 RPM
1 minute standing moderate tension at 75 RPM
Repeat 5x50 seconds seated flat with light tension at 100 RPM
50 seconds standing with heavy tension at 60-70 RPM RPM
Repeat 5x40 seconds standing with heavy tension at 60-70 RPM
40 seconds seated sprint with heavy tension- 80+ RPM
Repeat 2x30 seconds seated moderate tension at 70-80 RPM
30 seconds seated sprint with moderate tension 90+ RPM
Repeat 4x20 seconds seated sprint with moderate tension 90+ RPM
10 seconds seated recovery at 50+ RPM
2 min Cooldown- Moderate Tension- 80 RPM
I was nervous about the amount of food required to eat at the beginning of the program, and now just over a week in I see I am gaining weight. I retool my measurements and my waist has gotten bigger🤦♀️ Am I at risk for putting on weight in a bad way than a good way?? I know we shouldn’t adjust the diet too much but k am a 44 year old peri menopausal woman and think I shouldn’t eat so many carbs…
I would recommend not weighing yourself until the end of the challenge, it will mess with your mind, emotions and progress. Your body will fluctuate during the process of physique and body composition changes (gaining muscle and losing body fat). Trust the process and stay off the scale 😉
P.S. I’ll be 45 years old in January, am peri-menopausal as well, usually eat a keto diet of less than 30g of carbs per day but am participating in this challenge, eating Meal Plan 2 which is 260g of carbs. Trust the process 🙂 You’ve got this!!
Trying to figure out how to increase weight on these? Can I use DB instead of BB?
20# BB is easy but 30# BB is to hard. Thought I’d add band but couldn’t attach to outside of BB only inside the weight (if that makes sense) and it became uneven. Or should I just add more reps using the 20# BB? Don’t add more reps, they won’t be 21’s anymore lol! You can use dumbbells, yes.Could DB be used instead of Cable for Hero Curls – feel form is questionable with lowest weight on cable (I did 3 sets of 10 w/10 # but very hard), not sure if # is to heavy or just my inexperience with cable machine. Yes, you can try using dumbbells instead of cables.
Thanks Denise
I’m confused. Is there cardio on every Tuesday or only for week 3 and 6?
Cardio is going to fluctuation depending what week you are on. Just refer to the cardio calendar in the EBOOK on pages 8-9
Additionally, if you go to the Cardio Section on Page 47 of the ebook, there is a detailed description of the cardio schedule for each week of the challenge.