Naomi
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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.
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.
