Naomi
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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.
I have 2 questions:
1.) I have been having consistent trouble getting all 5 meals in. How detrimental is it that I get all 5 as long as I feel satisfied?2.) I find it easy to be fine with the same foods over and over, so I could for example eat an egg sandwich with some fruit, 2x a day, or plain yogurt and add the amount of fruit allowed, with a carb and fat, but is it less healthy than changing it up and including more of a variety?
Hey there- it is best to follow the program as close to Nicole has it laid out as possible, so try to get all your meals in. It will help boost your metabolism, build muscle and give you more energy for your workouts. Just do your bets to get all your meals in, the calories will drop soon in Phase 2.
You can eat the same meal several times per day, it is not more or less healthy necessarily to get variety in, as long as you are following the meal plan calorie and macro goals and hitting your calories and macros for the day.
Hey there,
This is my 4th challenge this year. I am following meal plan 2 (5’4″ 127(ish)). The first week and beginning of the second week I felt great with tons of energy. The last couple of days after eating my meals I feel nauseous for about 30 minutes and a little fatigue. I have no food intolerances or sensitivities. Wondering if it is just my body adjusting to the increased calories and carbs/fat? Wondering if I should scale back on the carbs/fat for a couple of days and see how I feel? Or is this normal body response coming off a calorie deficit from participating in the last couple of challenges?I am not sure that I have heard of this happening before, and I would not consider this normal. If this is just a recent issue, it could be a number of other factors that don’t involve the food intake necessarily. I would see if it continues before changing anything, I have no idea what could be cause it but I’ve never heard of someone being nauseous due to an increase in carbs and fat.
When I do the hyper extension I have pain in my lower back. Not a little a lot will this get better in time or should I try An alternative move
You should never feel the wrong kind of pain in any exercises. Regular lactic acid / muscle burn pain is fine, but not “bad” pain. Just skip this exercise, it is specifically targeting lower back muscles so any alternative would be targeting the same muscle group, lower back. Did you injure your lower back at any point or do you feel lower back pain when you do anything else, either working out or just going about your daily life? You might want to get it checked out at some point to make sure there aren’t any underlying issues going on.
Hello, received a promo code but its expired. Was there a typo in it?
I am not sure about that, can you email Alison at [email protected] and she can help you out with that?
What exercises can I do to strengthen tris to master this exercise? Thanks
Just don’t try to go too low in this movement for now, and as you build up strength in your triceps, you’ll be able to go lower. Doing this exercise will strengthen your triceps so that you will be able to go lower and do this with full range of motion 😉
Hi,
I want to lift heavier than what I can do now and at the same time protect my back, I still have 1 finger gap DR in between my belly button from my pregnancy.
Any recommendations for weight lifting belt?
TIA
Hey there- I have personally never used a weight belt (or wrist straps or workout gloves or any other gadgets like that). You could do a Google or Amazon search and see people’s recommendations for a good weight belt, but you also don’t want to potentially get yourself in trouble by lifting heavier than your body will allow right now given the gap between your belly button from pregnancy. It could cause further muscular imbalances and lead to injury if you lift heavier than what your strength right now will naturally allow 🙂
I think I maybe weighing my oatmeal incorrectly…when do we weigh cooked or uncooked….asking for a friend 😉
Uncooked. All of this info is in the Nutrition Section of the program so make sure you watch all the videos and read all of the info so you don’t miss anything important! 😉
Yes I see meal totals at the bottom right but not fat totals for the day as different meal options have different fat amounts I just wanted to make sure I was getting them all in when I go back and forth on meal options 1 or 2. So if each of the 4 non-post workout meals have 15 grams of fat my daily total would be 60 grams?
Please look again closely. The meal totals are at the bottom right in a text box and the DAILY TOTALS are to the left of the meal totals in a maroon circle. Your daily totals for Meal Plan 2, Phase 1 (calories, protein, carbs, fat) are at the bottom of page 96 where it says “DAILY TOTALS”
