Naomi
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Just confirming that 1st week has Wednesday, Saturday and Sunday as off days?
Thank youCorrect, 4 days weight-training, 3 days rest.
Can you change the order of the OFF days? for example: having Sunday/Monday OFF……or should they stay the way they are currently scheduled?
You can change the off days if that works best with your schedule, yes.
Since signing up, I have had a change in my schedule. I am a fitness instructor and I need to sub for someone going out on medical leave, for the next 3 months. That means 45-55 of higher intensity cardio workouts, 3 times a week. How should I handle this on the nutrition side (i.e. adding addtl macros and how many) and on the schedule for the weight training? Should I do my weight training on different days than the classes I’m teaching?
I would not adjust your nutrition, we can’t recommend personalized adjustments to the challenge so just see how it goes and use your best judgment. If you feel you are losing too much weight, are hungry often and feel low in energy, then just bump up to the next meal plan.
You can do weight training on the same day as cardio if it fits with your schedule, or if you’d rather do weight training on a different day then you can do that as long as you keep the weight training workouts in the same order they appear in the calendar. Also, try to have at least one full rest day per week where you aren’t teaching the class or weight training. Best of luck! 🙂
Hi. I have found a few videos missing for how to do exercises in the gym – Day 2: Single Arm Reverse Cable Flye, Face Pull and Day 4: Single Leg Calf Raise. Thanks!
Thank you, I will send this info to our technical team ASAP to get these links corrected 🙂
Hi! I live in New Zealand and we can’t get Boca burgers here plus the cost of getting a two week supply is expensive is there anything less processed and cheap I can replace this with?
Yes, just use the food exchange list to see what other options you have that you can swap for 1 serving of vegan protein 🙂
If I am not over 5’6 but over 150lbs, would I use the plan that’s designated for 5’6 and over 150lbs?
In this case, choose the meal plan based on your height, not your weight.
On Meal Plan 1A it shows under Option 2 1 1/2 SC o60g oatmeal. Yet on the exchange list it shows 1/2 cup is 40g so do I really want 1 1/2 as that will be more then 60g, correct?
Which meal plan are you looking at? The portion sizes are different depending on which meal plan (Women’s Meal Plan 1, 2 or 3?).
Am I able to swap the meals around during the day? For example, instead of having option 1 or 2 for Meal 2 can I have option 2 from Meal 1? I work in a dental office and there’s going to be some days that I’m unable to sit down and eat full meal but will have time to eat a protein bar and scoop of protein! I hope this makes sense!
You can swap any meals around except post workout, yes 🙂
Will using almond milk instead of skim milk affect the outcome of the protein bar? (Sometimes when using almond milk, recipes do not “take.”)
Sine almond milk and skim milk don’t have the same calories and macros per serving, the total calories and macros of the recipe won’t be the same if you use skim milk instead of almond milk.
Hello, I thought the post workout meal shouldn’t have any fats, but option 1 has butter. Was that a typo?
Thank you!
It is not a type-O, she has included a small amount for this challenge. Enjoy! 🙂
Hello!! Are we measuring the edamame with the pods still on them or just the actual beans themselves? Thank you!
Just the beans, just what you will actually eat 😉
Good Morning!
So i have made some good progress through the PSR Challenge. I am determined to maintain my weight loss and my muscle gains this time- I’m over the YO-YO life! Is there a program that Nicole offers to help us learn the proper macros, amount of cardio/strength training we should do to maintain our current level? Obviously we need to keep our nutrition in check but what are good macros numbers for maintenance as opposed to building muscle and losing fat? Thanks in advance for your input!This is very individual for each person based on SO many different factors. It is difficult to throw a blanket, general maintenance number out there for calories and macros, but if you have had good success with the PSR challenge, you can “reverse diet” by doing the meal plan backwards. In other words, you can go back to Phase 2 meal plan of the challenge for a few weeks, assess your progress, then go back to Phase 1 meal plan of the challenge.
I hope this helps! 🙂
My schedule has changed so I am now doing weights and cardio at different times most days however when I do weights followed directly by cardio should I be trying to drink the shake after the weights before cardio?
No, just drink your shake after you are done with both weights and cardio.
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! 🙂