Naomi
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quick question, I searched for the video for exercise on day 5-standing db lateral raise FTS-7.
What is FTS-7? Tks
FranceHey there- FST-7 intensity technique is explained on page 12 of the ebook 🙂 HERE
Can you use the okios greek yogurt in exchange for plain yogurt?
As long as it is plain and has no flavoring, it doesn’t matter what brand you use 🙂
Thanks Maureen. That is so odd. I tried typing in the exercise in the search tool and it comes up that there is no exercise. I must be doing something wrong. It’s the Single leg Exercise Ball lying Hamstring Curl. I know how to do it with both legs on the ball but not with only one leg on the ball. for me the link does not work and also it does not come up when you search it.
All the other links appear to work just fine. Can you let me know what I do with the one leg. Do I hold it out straight or have it cross the leg doing the work?See if this link works for you: https://nicolewilkins.com/exercise-demo-single-leg-exercise-ball-lying-hamstring-curl/
Hi Everyone,
I signed up to the challenge late Sunday evening and uploaded my photos on Monday. Was hoping to get organised this week but in between 2 kids sick with the croup and a painful dental procedure for me I haven’t been able to stick to the nutrition or training. I am meal prepping tonight and will train tomorrow (Saturday). Do I start the 40 days from then or just cut my losses and follow the calendar that Nicole provided? I am not sure whether there will be time after July 2nd to complete the challenge.
Thanks so much!
ChristineI would start with the first day, Day 1, and follow the workouts and nutrition according to the calendar in sequential order from Day 1 of the challenge 🙂
Question Part 1:
We will need to maintain some base climbing miles every Saturday during the challenge. How should We adjust our food to deal with a 3hr ride on Saturday’s? Our plan is to include our interval training on that day and the rest of the ride be at a lower cadence/heavier gear while climbing. This should keep our HR down and maintain our cycling strength.Question Part 2:
The second week in June we will be doing a 5hr climb on our bikes and again would like to know how to adjust our food to stay challenge compliant.Hey there- this is more of a personalized nutritional adjustment and the challenge nutrition doesn’t support any workouts or activity outside of what is in the challenge. I am not sure what meal plan you are currently following, but for the days you have more activity, you can try going up a meal plan to account for increased activity.
Hello!! I am new to the website and Nicole’s challenges but am enjoying this one so far! How many hours should there be in between meals?
Roughly about 3-4 hours between meals.
Does everyone in the challenge able to see all the photos posted?
No, no one can see other challenger’s uploaded photos. They are kept private.
For some reason the videos are not coming up for me
You should be able to click on each exercise that will take you to a video demo. If you are having problems accessing the videos, you can email [email protected] for further assistance.
I tend to workout after work which could be late but i dont eat my last meal and the post workout meal until after the workout. How late is to late to eat???
There is no set deadline to eat by a certain time each day, it totally depends on. your schedule. You can eat your last meal at 11:30pm if necessary, the goal is to get all your meals in, but there is no set time limit.
Im looking for an alternative for the inchworm push up since I have Bad rotator cuff
You can do incline push-ups with your feet on the ground/floor and hands elevated on a bench or coffee table instead of inchworm push-ups.
Are we able to combine two weight training days? I’m on the road a lot with a 4 month old so I am trying to see if there’s a way to workout 4 days a week instead.
Nicole discourages this, as it can lead to overtraining and potential injury. I would recommend choosing 4 of the workouts each week to do instead of 5 workouts so you don’t overdo it in one day 🙂
Is there a rule of thumb for how many NW protein powder vs. solid food LP options I should be mindful of per day?
This information can be found in the Supplement Tab of the challenge. Please make sure you read over all the information and watch all the videos so you don’t miss anything important 🙂
I thought it said we have until today at 11pm est to submit everything??
You are correct, sorry about that! I had it in my head it was Sun but it is today, Wednesday ☺️👍
Hello, first timer here with NW challenge. I’m from Yuma, Az if there is anyone here from Yuma please hit me up maybe we can arrange to workout together. I use the Mypal fitness app and would like to know what are the daily calories so I can adjust my numbers?
The calories and macros are listed in the meal plan you should be following based on your height. All the information for the nutrition portion of the challenge is found in the Nutrition Tab and the ebook, so please make sure you read all the info and watch all the videos so you don’t miss anything 🙂
I dont remember seeing or reading about any hash tags for the photo submission….. can you please advise…. and when are they due?? Do you need measurements at the time of photo submission as well??
The submission time has past and if you didn’t upload your pictures (with hashtag) and measurements then you won’t be able to do so a this time, as the submission period is closed. You should have received an email after you paid for the challenge with all of the instructions, hashtag and deadlines for submitting before photos and measurements.
Can you please email Alison at [email protected] and she can advise you further?
If i am not able to work out with weights one of the days should i still eat 5 meals? I did cardio bit was not able to do the weight option since i dont have weights at home.
Absolutely, your nutrition should stay the same and stay consistent regardless of activity. Your calories will decrease every two weeks during this challenge, and if you stick to the meal plan and food exchange list, you will be eating the right portion sizes of clean, healthy, nourishing foods.
Good Morning, I’m trying to order supplements and the coupon code does not work.
From website –
“If you are purchasing nPower Nutrition supplements, here is the exclusive code to use at checkout to save 15% off your order:
SUMMER SUPPS”
Also – is the BCAA product not available? It’s not listed.
Thanks muchBCAAs are being discontinued because Nicole is developing EAAs (Essential Amino Acids) Can you please email [email protected] so someone can help you with the coupon code? I can help you with challenge related training and nutrition but not upon codes 😉
Hi AM new to challenges and i am going away so wont have dubbells or weight could i do body weight excersises to work the musclesand still build.
Yes, you can 🙂 Just do your best and focus on nutrition, nutrition, nutrition 😉
If I split my cardio from my weights in one day (cardio in the morning, weights in the afternoon), do I take two post workout meals that day?
No, your post workout meal is for after weight-lifting sessions only, not cardio.
I get up have my breakfast, work-out, then i I have the ice cakes and cottage cheese post meal, so I still have my protein drink sometime during the day in between meals or do I not take it that day?
On weight-lifting days you will have your post-workout meal following your weight-training. On non-weight training days, you will have your post-workout meal as your last meal pf the day.
Can we have G Hughes sauces and salad dressings? And orcon we have sugar free ketchup and stuff like that? when are we allowed to have these also??
Yes you can have anything calorie-free. There is no specific time or meal you can or can’t have these at, just use them in moderation and use your best judgement. All of this info is in the nutrition section of the challenge 🙂
Hello how much was this challenge. I see a 99 dollar charge on my credit card.. thought it was a bit less? just want to double check?
Hey there- can you please email this question to [email protected] and someone can look up your account and help you out with that?
Hello everyone,
I’m from Australia. This is my first time doing any type of challenge let alone uploading pics of the current state of my body after IVF and early mesopause ekkkk!!.
I look forward to getting more confidence and a new lifestyle of training ( and to be enjoying it) – if I see result too that’s even better!I only just signed up and will be starting late on Wednesday- but going to do extra over weekend and hopefully catchup!
Wishing you all the best smashing this challenge!!
Kirst X
We are so happy to have you as part of this challenge and wish you much success!! Please keep us posted on how everything is going 🙂
Can I exchange lean protein from non vegan meal plan to a protein for a vegan meal? I’m vegetarian and not vegan. Example, can I use cottage cheese under lean protein as an exchange for protein in a vegan meal plan? Vegan exchange does not have LP (lean protein).
Hey there- Nicole does not recommend doing that since her macro calculations for vegan are for the vegan meal plan and exchange list, and non-vegan meal plan for non-vegan exchange list. Vegan foods tend to have different macros, so the proteins will not be an even exchange.
I hope this helps! Best of luck with the challenge 🙂
That’s it. I’ve had it!! I’m truly ready to do this, and luckily this challenge was starting up, so perfect timing!
Most days of COVID life were not that stressful, but day after day of being cooped up without the regular relief of seeing friends, going places, having happy hour with my husband away from the distraction of chores and kids, … I guess it got to me. I ate and drank for some excitement. Nothing in my closet truly fits, and summer is basically here in Southern California.
I’m not looking forward to squeezing into my work pants. I’m legit worried they’ll pop.
I hate my legs in shorts. Five years ago I was quite fit, and proud of myself.
I avoid looking at myself in video or photos.
I’m done with that, and ready to treat myself well, and this is the start. Hot mom summer here we go!
YESS!!!! You’ve got this, push hard girl!
