Naomi
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I had a great weekend with my family however my nutrition was not the best today. So I was wondering if I should start a low calorie day tomorrow? Or just follow the program starting tomorrow?
Nope, do not start low calorie – just get right back on the program 😉
Good morning
How do we count the reps on this one? It says 20 in total. Each arm 1 count. Thus 2 per movement. Or 1 rep per movement.Following…total 20 per arm or each arm 40 (20 front, 20 side).
In the column for reps, it states “20 total” which means 10 each side/20 total.
Help! I need more vegetables! I am on meal plan 1. I am accustomed to a serving of vegetables most everytime I eat. My 69 year old digestive system does better with more. Do you have a suggestion how to manipulate the macros, or other numbers? I don’t have a problem with the calorie count.
You ca use the exchange list to replace the correct serving size of carb in the meal with a vegetable.
I have a question. I know each meal is to be the same as others. Meal plan 2 meal 1 is LP, SC, F but meal 2 is LP, 1/2 SC, F. How are these the same calories and macros? Tia
Hey there- I will get a message to the team for confirmation.
Just FYI, The dumbbell kickback video link on page 41 takes you to the incline dumbbell curl demo. (Just wanted to see if there were any variations compared to what I’m use to)
Thank you, yep. I sent an email out to the technical team for correction. Here is the correct link: https://nicolewilkins.com/exercise-demo-dumbbell-kickback/
I do not have an incline bench… Creative way or alternative way to do these at home?
You can do these standing, slightly bent forward into the angle you would be at on an incline bench.
That’s exactly where it is hurting me where my son connects to my hand. Am I gripping to tightly?
No, you actually aren’t gripping with your palms tight enough so most of the weight is bearing down on the thumb/palm portion of your hand causing that area of our hand to take a large percentage of the weight and straightening it.
Try curling the center of your palms around the weight and gripping with the middle of your hand take some of the load off that area of your hand.
I noticed today my hand is cramping while squatting with the barbell. Should I get straps?
If that will help you, you can always give straps a try. How are you holding the barbell? Are you squeezing/gripping it firmly or is the barbell “resting” in your palms and hurting the palm area where your thumb and hand connect?
So I know to trust the process and am following it I just have a question on the post workout calories. For the women’s meal 3 low day it says 236 calories. If the muffins are 92 calories each and the protein powder is 100, how is it only 236? Same with high day. It says 304 but you eat 3 muffins and a scoop of protein powder.
I will send a message out to Nicole to see how she calculated these. Since it is Easter weekend, I may not be able to get an answer to you until Monday. Definitely just trust the prices though 😉 Nicole has been hosting these challenges with great success for participants for nearly 6 years.
Happy Easter! 🙂
I’m running a half marathon April 17. Could you help me with what my macros should be maybe a week prior to the run? I don’t race them I just run them casually. I ran 11 miles today and I was so hungry I thought I was going to throw up. My low day is 1228 & high day is 1848. Any suggestions would be appreciated. Thank you
I would bump up a meal plan. However, keep in mind, this challenge is not catered to any workouts or endurance events outside of the challenge, so for a more accurate estimate you may want to look into personalized training for your individual energy expenditure needs. Best of luck with both the challenge and half marathon 🙂
I have a damaged achillies, I’m good with modifying moves with jumping but there has been a lot of varying lunge moves which I can’t do. I can only do lateral lunges — is there another go to move that I could mix in when lunges come up in the workouts?
Step-ups are a similar move to lunges, and you don’t have to step up too high. Just find a moderate height but challenging height that doesn’t irritate your Achilles. Best of luck with the challenge 🙂
The link for Bodyweight kneeling triceps extension link on page 41 has an incorrect link. How is this exercise performed?
Sorry about that, here is the correct link for this exercise: https://nicolewilkins.com/exercise-demo-bodyweight-kneeling-triceps-extension/
So I really love having the shake as a substitute but the shake I currently have is nothing the same as what Nicole has on here. I have a severe dairy allergy so I cannot have a whey based protein shake. Any ideas for brands or types that I may be able to swap?
I would just try to look for a plant-based protein that is close in calories and macros to Nicole’s. In the vegan meal plan, Nicole has a general plant-based protein listed in the meals.
Ok.. so I must not have warmed up enough. While doing today’s lunges, I felt a pull in my groin/ upper inner thigh on first set. I finished up… now on to BB Sumo Squats and that’s not feeling that great. I have a mental issue with quitting so I am just doing half squats. I guess ice & advil?? And see how it feels on Monday? 😠
Sorry to hear that Cindy! 🙁
You should avoid any exercise that involve elongating the inner thigh muscles, as even a smaller range of motion will prevent your strained muscles from healing. The more you rest the injured muscle, the quicker and more efficiently you will be able to heal.
It’s not quitting, it’s being smart and allowing an injured muscle to heal.
Rest that muscle! Hoping for a speedy recovery, keep us posted!
I have low back pain (L4-L5 disc bulges) so I’m unable to do the ab exercises I noted in the topic of my post as well as the crab reach. Other than planks, side planks, straight arm plank with shoulder taps, dead bug…what else can I substitute for these? Thanks in advance.
I love the workouts so far. The variety of exercises is great. They are challenging me. My legs haven’t been this sore in a while. It feels so good 🙂
For the scissor kicks, are you able to do them modified as demonstrated in this video: https://youtu.be/0j6IFpAECVc
For crunches, here is a good modification to minimize strain on the lower back: https://youtu.be/YikaqSxc_RI
I hope this helps 🙂
Option two for meals 2 and 3 differ by a vegetable. How are they the same amount of calories?
The total calculations for the serving size of all the foods in the entire meal (carbs, proteins & fats) add up to the same amount of calories based on Nicole’s calculations.
Good Morning. I. Today’s food exchange. I have for Meal 2: 1 Lundberg rice cake, but it says (1/2 sc). I don’t have Lindbergh’s but have Quaker rice cakes. In the exchange I can have 2 plain. Or does the 1/2 SC mean I can only have one of those also. Thank you.
Lundberg is higher in calories than Quaker rice cakes but the macros may not be even if you have 2 Quaker cakes instead of 1 Lundberg cake. If you use different brands than what Nicole has listed in the meal plan, I recommend food journaling your foods in an app such as My Fitness Pal to make sure you aren’t going over or under on your calories and macros.
When you click on the link it takes you to barbell sumo squats. So is the dumbbell sumo squat jump a typo where it’s just a sumo squat without a jump?
I sent a message out for confirmation but still haven’t heard back yet. For now, do the sumo squat jump. I believe it is just linked to the incorrect video.
At home I have no where to do the pull ups but I have a tower thing. I’ll attach pic. Today I sat and pulled up that way. Pull ups are really hard for me. But is this an ok modification?
Yep, that will work 🙂
If we can do unassisted pull ups can we do those first then swap to an assisted pull up machine?
Yep, do as many as you can without assistance, then use the machine if/when needed 🙂
If there’s isn’t an incline bench available can we just stand and do the reps? Will that give the same workout?
Yep, just make sure you really have a good mind-muscle connection going, go full range of motion and squeeze! 🙂
I realized the turkey bacon I’ve been eating only has 8grams of protein for four slices. Do you have a recommendation for a brand that comes closer to the serving protein requirement?
I don’t know where you live or what brands of bacon you have access to. Can you look on the back of the packages of turkey bacon in your grocery store?
Ok I’m probably screwing all my measurements up when it comes to grams
Can anyone just tell me how much oatmeal is correct in conversions
I measured out 30 g and it is 1/2 cup?? Is that correct. Can you make a weeks worth of this oatmeal and store in fridge ???Nicole does not recommend using cups or measuring spoons as they are not accurate units of measure. I recommend just following the measurements in grams. Oatmeal should be measured dry. Make sure you watchful the Nutrition Info Videos 🙂
Can we use PB 2 and how would I count it? I love mixing it in with cottage cheese to help with flavor. Thanks!
You can use PB2 and you can count it toward your overall daily calories/macros by logging your foods into a food journaling app to make sure you’re not going over or under your daily goals for this challenge.
Is the BCAA a pre-workout? It says can take up to 3x before during or after. Which is best to take it. If it’s not a pre-workout, do I need to get one?
BCAAs are not a pre-workout, no. They are Branched Chain Amino Acids (the building blocks of protein). You don’t need to take a pre-workout, it is optional. Some people like the extra energy and some use their own natural energy for a workout. It’s personal preference.
For the Inclined to Try interval workout, for the inclines at 15% down to about 11% I have to hold the sides of the treadmill. I can’t manage the speed and the incline with no hands. Is that ok? Or is it better if I take the decline down to where I can do it without holding on? I don’t want to defeat the purpose of the workout but I don’t want to fall flat on my face either!
Thanks,
CathleenTake the incline down to where you can do it without holding 🙂
