Naomi
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I see you get two days off on the weekend. Is it ok if you can’t do a mid week workout and make it up on the weekends ?
Absolutely, you can swap rest days but just keep the order of the workouts in the calendar the same. Best of luck with the challenge 🙂
I am wanting to order some of Nicole’s apparel she sells but i am wondering how they all fit as far as true to size or bigger than normal….It doesn’t specifically say on each item so i just want to know before i buy any what size i need.
Hi Jessica- can you please send this question to [email protected] and they can help you there with any apparel related questions there 🙂
Hey, pretty simple question really… just wanted to make sure of something, so I don’t shoot my own foot! I know for the hashtag prizes and weekly (or monthly?) challenges… I read somewhere to have your social medial privacy set to public, so that you could be found and would show up easily. Leaving out those competitions, is this also the case for the main challenge competition? If so, I guess I need to make a change on my settings… otherwise, I’d prefer to keep it private! 🙂 Thanks in advance! -B
You won’t be disqualified if your social media accounts are set to private, no. We make selections based on your before and after pics and measurements.
I received the e-mail, but when I click on the upload photos link it keeps taking me to the original challenge sign up page:/ I am not finding a place where I can actually upload my after photo:( Is anyone else having this issue or have any tips?
Hey there- make sure yu are logged in 😉
Hi !!
Has anyone here tried hormone replacement therapy? Menopause is really not being nice to me 😩. Body fat is creeping up and I’m working really hard , lifting heavy and cardio and nutrition all good . I’m not sure if my body did not like low calorie days, I was super hungry all the time and my body held onto body fat or it is menopause. Any help or suggestions,I would greatly appreciate!!!
Have a great day everyone 🥰Hey Ursula- This falls more under the medical category (not really transformation challenge-related) because it deals with a medical diagnosis based on your hormone levels and would require a medical professional to recommend and/or administer treatment, so I would recommend you discuss all of this with your doctor and get your hormone levels checked in detail, then proceed from there. Best of luck! 🙂
Hello! Just wondering if we have an update on this? Thanks 🙂
Nicole should be sending an email out sometime soon with the hashtag, and the official upload dates are Sat., May 8 – Mon, May 10. That is all the info that I have 😊
Best of luck!
Any suggestions for this yet?
Sorry for the delay in response, I was waiting for other challenge participants to chime in with recipes. Nicole does not suggest any commercial protein bars during any of her challenges. Unless someone creates a “protein bar” using ingredients in the exchange list, I would just wait until the challenge is over. Almost there! 🙂
Truly is an amazing miracle, growing a baby!
Thank you, both of you and the entire team and all the participants.
Amazing community of humans.
Any ideas on what I see as the “pooched” lower area?
Just my body? Embrace it?The “pooch” could be any number of things, including water, sodium, food in your lower abdominal area, hormonal cycle which can cause extra fluid and inflammation. I typically have a constant little “pooch” when I’m in a relaxed state (not tightening by abs/core) but it can seem bigger or smaller depending on my hydration, time of the month, food intake and other factors.
Totally normal and many people, even super lean people, will have a little pooch when not “sucking in the gut.” You look beautiful, fit, healthy and strong!
I gained 55lbs for baby 1
I gained 52lbs for baby 2
I can’t get rid of my belly.
This an extra skin issue, or still fat (nutrition)?
I do not have any calipers or skin fold tools at home.
I can pinch an inch, side and in front. (see pictures)
I have veins really showing in center, and it is solid when contracted or not. (see pictures)
You can see the diagonal “cut” lines, the lower ab region seems pooched, but again, its solid.
Just my makeup/body? Skin? Still fat?
Thoughts?Hey there – it truly looks like extra loose skin to me from the pics.
Hello!
I can’t believe we’re 2 days away from the end of the challenge. Boy did it fly by! I’m just curious if we will get the hashtag for the final photos before Friday or on Friday? I’m hoping to take my pictures first thing Friday morning but with the time difference that works out to later in the day. No big deal but just looking to make my plan to get the pictures done. Thanks 🙂I believe an email with the hashtag will be sent out sometime on Friday, but I will email confirmation to find out for sure.
I am limited on weight at home.
I top out at (2) dumbbells of 35lbs each and then weights go lower.
Grip is good, my legs can and will do more, just can’t go to the gym.
Suggestions? Longer set, more reps…Just do the best you can with what you have to work with. If you feel like you need to do more reps or sets to get a good workout, then do more 😉
Hey there. So I have had a few days throughout the challenge where I am just totally dizzy, no energy, actually quite lethargic. Today is one of those days. So I seem to notice this the day after a high calorie day and on the day of an intense workout (like today’s leg workout.) I sweat a ton through my workout. I drink about a gallon of water if not more a day. I had 2 electrolyte drinks today to see if that helped with these issues. I have been starving all day long despite eating everything. I added pink Himalayan salt to my meal, but alas nothing seemed to really help. I just feel so dizzy I can’t function. Any other advice? I don’t know if it’s calorie/food related or not. When I feel like this, I seriously can’t even think about working out.
Hey there- it might be the lower calorie combined with the intensity of the workouts at this point in the challenge. Dizziness is typically associated with low blood sugar, but it could be a host of other factors as well. Just make sure you are eating within 30 min before your workout and within 30-45 min post-workout. You are almost there, just one more week to go!
I’m so frustrated I feel as though my hips are are getting wider and butt is getting bigger ? Is this even possible? I train 6 days a week following the workout plan , I use my peloton , take an insanity and spin class for cardio ( 3-4 times a week ) My nutrition is not 100% but not enough to derail all my hard work . I need to lose 10 pounds and I’m finding it impossible to see change . I guess I’m venting .. but I feel like just crying .
Hey Linda- without seeing comparison pictures it is hard or me to give you a solid answer to this. I can hear your frustration, I am so sorry you are feeling discouraged. When you say that your nutrition is not 100%, I am not sure exactly what that means or what that looks like. Depending on what you’re eating, even a little bit of this or that each day or a few days per week can, unfortunately, stall progress.
1. I would also ask: are your hormone levels normal, metabolic function in normal range based on any recent bloodwork?
2. Do you need to lose 10lbs or do you want to see more body composition changes (more muscle tone, less body fat) which may have nothing to do with losing 10lbs
3. What indicates to you that your butt and hips might be getting bigger? How your clothes fit?Being on point with nutrition but working out 4-5 days per week will yield more changes and progress results than not being 65-75% on point with nutrition and trying to make up for it by exercising more, does that make sense?
I hope this is helpful 🙂
So I’m just starting this challenge. For several years I’ve always done cardio and weight training back to back in the morning. Is there any benefit to splitting them up morning and afternoon? Is it more beneficial for fat loss?
Thanks,
KathyHey Kathy- there is no benefit to either splitting it up or doing cardio immediately following weight training It’s more of an issue of fitting it in however you are able to that works bets with your schedule and also which method you prefer. Best of luck with the challenge 🙂
I have truly enjoyed this challenge and am extremely great full to all of you for putting this together! I have fybromialgia and rheumatoid arthritis and I have never looked so good. Thank you for giving me this fitness guide.
I would like to know if there will be more challenges coming up?
Hey there, I am so glad to hear how well everything is going and how much you are enjoying the challenges! Definitely SO healthy for you to do these to combat issues associated with fibromyalgia and arthritis, great job! 🙂
Nicole has held about 5 challenges per year since 2016 and this current challenge is the 2nd one for 2021 so there will be about 3 more challenges this year. Nicole should be announcing via email the launch of the next challenge within the next week or so, so keep an eye out for that info! 🙂
FINISH STRONG!! 😀
Good Morning team!!
First I have to say I have done the last 3 challenges…. and I LOVE THEM!!! That said after this challenge I will continue on a build cycle planning a cut cycle before my birthday in October. My question is what’s a reasonable cut cycle? I was thinking 8 weeks ( and probably using the next challenge as I understand it will be a shred). I’m worried 8 weeks might be too long and not sustainable. Just curious what the experts think? For reference I’ve leaned out in the last year losing about 11 lbs so I’m comfortable gaining a bit during my build. I lost about 5 lbs of that with the last total body challenge this year. Thanks in advance!! What you guys do for this group is INCREDIBLE!!This is such a personal, individually based thing so it really depends on so many different factors. Too many different individual factors to be able to give you a general, blanket answer as far as what a reasonable duration for a cutting phase for you should be. When we work with clients one-on-one, we assess progress every week with weekly check-ins to gauge how well someone’s body is or isn’t responding to a particular fitness program. For example, someone may be cutting too quickly, so after 2-3 weeks, may need to increase calories or reduce cardio. Someone else may have a hard time losing body fat, so they may need a longer duration for a cut and be in a steeper deficit to see results.
I really can’t tell you if 8 weeks is too long or too short for you personally because there are so many other factors involved that may be going on in your life that would affect the progress of your cut, does that make sense?
I need to go back and re-read the challange, didnt realize there was a phase 1 and 2 on this one.
My apologies, there is not a phase 1 in this challenge. This is actually one of the very rare challenges Nicole created that does not have separate phases but rather the alternating workout weeks and carb cycling all throughout the duration of the challenge.
At any rate, if you feel that what you have been doing with your nutrition and workouts is working for you and is sustainable, then it is definitely something to continue depending on what your goals are after the challenge 🙂
Just wondering if anyone else has come down with a bad cold? I’ve been 100% committed to my workouts and now I’m battling a bad chest and sinus cold. Hard to breathe. Coughing up yucky stuff. Gross. My kids had it last week and now it’s my turn. I’m going for a COVID test later this morning just to cover my bases and make sure it’s nothing more serious. I’m feeling super disappointed because I missed yesterday’s workout. I know I need to rest and keep following the nutrition plan but I’m feeling down about it. I hope whatever this is passes quickly so I can get back at it and finish strong. Since I can’t exercise at the moment should I keep eating all the meals or adjust it any?
Thanks,
KimI am so sorry you are sick, but definitely just rest your body. Often when we are sick we don’t have much of an appetite, so don’t force down the food if you aren’t hungry but just do your best until you are back to 100%. Feel better soon!
I need to start off by saying how much I’ve learned from this challenge. I’m loving everything about it. My question is, what should my calorie intake be after the challenge is over? The nutrition plan has us eating a calorie deficit. I was always a healthy eater, just never ate enough. I have leaned right out and have great definition now, but I want to be practical and make it a lifestyle.
This totally depends on what your goals are for yourself after the challenge 🙂 If you are happy with how everything is going, just keep on going. If it ain’t broke, don’t fix it. Maybe move back to Phase 1 meal plan and workouts and do it all over again.
Need a bit of help. I had a slip up with food yesterday and I think it’s because I’m not seeing weight loss or my body changing where others are. (Should not compare I know)Also a video of me yesterday showed how round and fat my face is felt so low. No one is 100% on point all year with nutrition and training but I have stayed on track but feeling discouraged and this lead me to slip 😔should I cut back calories today??
Hey Teresa-
I would advise that you just get back to following the program and not decrease your calories. What happens when people try to “make up” for a slip up by decreasing calories or increasing exercise is that it starts a vicious, unhealthy cycle of “reacting” to your own behavior of overeating, then underrating, then binge eating, then trying to starve yourself or exercise too much.
The best thing for you to do is stay as consistent as possible over a long period of time with a healthy balance of exercise and nutritious foods – ideally the rest of your life for best results 😉 But for the sake of this challenge, just get back to the challenge meal plan and stick to it for the next two weeks as much as you can. You can do this!
Yep, that is totally fine. As long as you keep the workouts in the same order and the correlating workout w/ indicated high or low carb day, you’re good! ☺️👍
Hi, a little late in the game to be asking this but…I like to do my weight workouts M-F, weekends are difficult to get stuff done with family time. Is it better to do Saturdays workout and meal plan on Thursday instead of the rest day (keeping Friday high cal and pull/abs), or is it better to bump Friday and sat up a day and do Friday’s WO on Thursday and Saturdays WO on Friday? Does that make sense? Thanks in advance!
Hey there- what have you been doing with the challenge workouts this far?
Does it matter the order I do the exercises ? Can I do step up reverse lunges first before leg press . I ask because There is times I’m waiting for equipment at gym.
Good question! It is advised to try to keep the exercises in order as much as possible, but if you gym is laid out to where you are waiting too long between exercises because equipment is being used, it is better to keep moving and rearrange the exercises so that you aren’t waiting too long between sets. Keep your workout going, and rearrange however best for the way your gym equipment is laid out for use 🙂
quick question. i have been craving pancakes for a while and bought this pancake mix called
Kodiak cakes. can someone help me and tell me if this is a good mix and if so how many pancakes can i eat and for which meal substitution i can use it (low days meal 1? or meal 2? etc).
thank you so much.Hey there- I am sorry but Kodiak cakes are not a part of this challenge. For best results with this challenge, we recommend sticking only to the meal plan and food exchange list that Nicole has provided for you that has plenty of options.
Resisting cravings and temptations are part of what this challenge is about, as I am sure there are a lot of participants who are yearning for foods that aren’t on the food exchange list. There are literally only 15 days left of this challenge, so try to hold out for 2 more weeks for those pancakes. You’ve got this! 🙂
