Naomi
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Due to limited gym time and foot issues, just curious if swimming can be used to sub cardio
Absolutely! With cardio, the type of cardio exercise you do doesn’t matter as log as you get your heart rate up as Nicole outlines in the cardio section of the ebook on page 51 😉
Has anyone tried a gluten flour for the muffins? Thanks!
I haven’t tried it, but the gluten shouldn’t affect the taste or consistency of the muffins.
Hello, I was hoping to get some suggestions for supplements. I wanted to try both the pre workout and fat burner. Do you take these together? Should I only try one at a time? It says on the fat burner to try and take with your workout. Just curious on what others do 🙂 thank you!
Hey there- keep in mind everyone’s body will respond differently to food, supplements, etc., so you have to experiment and find what works for you. But here is what Nicole recommends: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2022/?section=supplements
Best of luck! 🙂
I am working through week 1 still and am feeling my knees quite a bit today.
Are there recommendations for the knees?
I ended up not doing much for the week 1, day 4 workout and did some stretching/yoga instead?
I am not sure what you mean m=by “feeling the knees” … you might want to really focus on squeezing the muscles in your legs (quads/glutes/hamstrings) as I find when people have pain inter joints such as wrists and knees, it’s an indication that you are putting to much stress and strain on the joints because you need to strengthen the mind-muscle connection, which will help you activate the targeted muscle more so that the joints aren’t taking more of the stress of the exercises than the muscle, does that make sense?
That makes sense. What I meant by “feeling the knees”, I really meant they felt inflamed a bit and they were quite sore to try and even do a lunge or squat. Like my body didn’t really want to do the positions.
So what I’m hearing, and let me know if this is not right, I have to engage somewhere else in order for this to not happen. If that’s the case, how do I assist with the squats or should I do some movements without weights right now to build up more strength? I could use a band around the knees tooThank you!
Yep, your knees and joints are taking a lot of the weight because you need to develop a stringer mind/muscle connection. I would lighten your weights, or even do body weight for now, and really focus on lifting with your quads, glutes and hamstrings. This is hard to ‘teach’ via a forums message thread, lol! But in the squat, focus on your muscles doing the work as much as possible. On the downward motion, focus on your quads. On the upward motion, focus on keeping your weight in your heels so that your glutes and hamstrings can lift you up out of the squat. The function of your knees should be to allow for movement to pass through, not create or carry the movement, which is your muscles’ job.
I hope this helps, best of luck!
Hello, Could we please get clarification on the Snow Pea Beef Stir fry servings. The 60 day plan shows 6 servings, but in the actual recipe online, it says 4 servings. Thank you
It is 6 servings 🙂
I’m checking on this now and will get back with confirmation/clarification shortly 🙂
I am working through week 1 still and am feeling my knees quite a bit today.
Are there recommendations for the knees?
I ended up not doing much for the week 1, day 4 workout and did some stretching/yoga instead?
I am not sure what you mean m=by “feeling the knees” … you might want to really focus on squeezing the muscles in your legs (quads/glutes/hamstrings) as I find when people have pain inter joints such as wrists and knees, it’s an indication that you are putting to much stress and strain on the joints because you need to strengthen the mind-muscle connection, which will help you activate the targeted muscle more so that the joints aren’t taking more of the stress of the exercises than the muscle, does that make sense?
I put all of my food into a calorie counter, because I have been hungry, and i was curios regarding the calories I have been consuming.
I am using Meal Plan 3
1. Breakfast = Meal 1 option 1 (no exchange)
2. Meal 2, option 1 = 2 slices ezekiel bread, 1Tbsp avocado mayo, 2 slices turkey bacon, 100g tomato & mustard
3. Meal 3 option 2 = 5oz chicken breast. 100g white rice, 200 g broccoli & 10 olives
4. Meal 4 option 1 = beef & snowpea stir fry with 100g white rice
5. 339 g cottage cheese & 200g pineappleThe macros are:
Cal: 1732
Carbs : 209
Fat:35
Protein: 159This is well below the calories and macros listed in meal plan 3 (except carbs, which is slightly over. Should i eat more protein and fat (which would be in addition yo the 5 meals listed in meal plan 3, female, not vegan) to bring the macros up to the amount listed in the meal plan?
You can do that if you’d like to, yes.
To clarify, confirm it is more important to get all the weight lifting and HIIT workouts in (in the order laid out for weight lifting) than to do them M-F only…as long as we have one full day off, we can adjust days (not workouts), correct? This week I was only able to do HIIT on some days and pushed the weight training to the next day but got all the days in with a day off.
Correct.
I can only take Gluten Free Pasta. Would the amount be the same as Whole Wheat Pasta? Just asking since I am learning how to make lunch meal with food type meal plan suggestion.
Yep, regardless of if it’s gluten free or not, the calories and macros are generally the same in same foods with or without gluten. In other words, taking gluten out doesn’t change the calories/macros of a food 🙂
Is Chicken Broth consider OC? If so, would 1 cup be good or lower?
I’m not sure about the calculations/serving size of chicken broth. But as a general rule for these challenges, if you want to incorporate foods not included in the challenge then it is recommended that you log all your foods in a food journaling app such as My Fitness Pal so that you can calculate the accurate serving size for foods you want to eat but aren’t on the sample meal plan or food exchange list.
Hi- is there an Alternative to the zottman curls ?
Just regular dumbbell biceps curls would be a good alternative.
What is better… Weight training in the morning or cardio? I’m doing it on an empty stomach due to the fact i’m getting up at 430 to get one part done before work. Then doing the other part in the evening once kids go to bed.
Everyone is different, and there is no better time than any other time to lift. The best time is whenever you can fit it into your schedule and/or when you feel you have the best energy and strength for workouts.
Hello,
I am just finishing up with week 1 of the DB/ Body weight workouts for the challenge. I am finding it hard to do certain movements right now. I am recovering from shoulder surgery for a labral tear in my left shoulder. This prevents me from using weights on my left side for the most part. I am also unable to do push ups, planks, dips right now until the shoulder gets stronger. Can you give me some alternatives for those exercises and should I be doing more reps/ sets on the right side to compensate for the inability to use my left side during the challenge?
Thank you, AdrianaHi Adriana- where are you in your recovery from the surgery? Are you doing PT? This is pretty serious depending on what stage you are in your recovery and should be reviewed by your doctor or physical therapist with regard to what exercises you are cleared to do at this point. If you’d already gone through PT and are cleared to do any exercises that don’t cause pain, I would still just skip any exercises that cause pain. Don’t do more reps on your stronger side, as this will just cause more of a muscular imbalance, and create a significantly stronger right side than left side which can cause more problems down the road.
Skip the push-ups, planks and dips all together for now. Any alternative exercise would still be designed to hit those same muscle groups. You will see plenty of progress even just skipping those three exercises. Please be careful as you don’t want another injury! Best of luck with the challenge!
So plantains are a staple in our house. I know that technically they are a fruit, but I’m almost thinking that on this plan they would be considered a starchy carb. Can someone clarify SC or F, and how much per serving? Thanks!
I believe these are like bananas, so I would follow the serving listed for bananas.
My liquid egg whites have 10 grams of protein per 1/3 cup and equals 3 egg whites.
When I sub a 1/2 LP, should I follow the 3 egg whites (Use 1/3 cup= 10 grams) exchange or follow the 6 liquid egg whites exchange and use 1/2 cup (15 grams)?
I realize it may be minor but I am curious 🙂
6 egg whites is 1 serving of an LP (25g protein) so 1/2 serving would be 3 egg whites, around 10-12g of protein. I am not sure what your questions is. If you are following 1/2 serving of LP, then that would be 3 egg whites, not 6 egg whites which would be 1 full serving of an LP.
Just listen to your body and rest if you need to.
The workout has a single leg Tricep Dip for 3 sets of 12 reps. Is that 12 reps per leg or 6 reps per leg? Or switch legs each set?
12 reps of dips each leg, so 24 bench dips total 🙂
Hi!
This way of eating is new to me. I don’t see Farro on the exchange list. Would this just be the same as rice/quinoa at 1/2 cup?
Thank you!
I believe the protein, carbs and fat ratio in Farro is not the same as rice/quinoa (it has 7g of protein and 1.5g fat per 1/4c vs. 3g protein and 0g fat + 50 extra calories per serving) so it wouldn’t be an even exchange for the serving size. If you want to incorporate anything in your meal plan that isn’t on the food exchange list then I would recommend logging your food in a food journaling app such as My Fitness Pal to calculate serving size that will keep you on your target daily macro/calorie goals 🙂
Best of luck with the challenge!
How can we incorporate Alison Frahn’s recipes into the challenge?
You will have to enter the calculations of the recipes and figure out the serving sizes and how everything fits into your meals of the recipes you’d want to use on your own with a food journaling app such as My Fitness Pal if you want to use any recipes outside of the ones provided in the challenge.
If a meal plan has a LP with a F can a substitute be done with a FP and no F?
As long as everything adds up to the target daily totals at the end of the day then yes. But if you are going to do that, I would enter everything into a food journaling app such as My Fitness Pal to make sure your calculations and portion sizes are correct 😉
Hello my legs are still really sore from Monday- what do you recommend for leg exercises- low weight (like real low) and reps or reg weight (95) for 4-5 reps?
Thanks! 🙂I would recommend lightening the weight and keeping the reps as is in the workout 🙂
I have the same question about the beef and snow pea. If it is 6 servings, then what would the portion measurement be?
How you determine the serving size is:
– weigh the entire finished amount
– divide that amount by 6For example, if the whole beef stir fry weighs 600g (just an example) then your serving size would be 100g per serving.
I’ve been looking through the posts and I haven’t found this question posted yet. For meal 5/post workout, do we still have that meal on the two days we aren’t training to keep our calories consistent?
Correct, this is info covered in the nutrition section of the program so make sure you read all the info and watch all the videos so you don’t miss anything important 🙂
On lifting days, eat your post workout after lifting. On non-lifting days, eat your post-workout as meal 5. Best of luck with the challenge!
Hi! I’m just curious if the avocado bf sandwich should be 2 egg whites plus 1 large egg instead of 3 +1? The exchange on the recipe is 1 LP (on meal plan 1)which would be the 2 slices of turkey bacon plus 3 egg whites … not 4.
Thanks!I will email the team and double check to confirm, hold tight!