Naomi
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I want to use some of the other recipes that I’m finding on the Nicole Wilkins website but I don’t know how to convert it over to know what I’m subbing it from from one of the meals. For example…the Lemon Poppyseed muffins are listed as: 240 calories, 14g protein, 31g carbohydrates (4g fiber), 6g fat….so what do I do with this info to work within some of our meal options. If it makes any difference I’m on meal plan 2 for women.
Thanks. I’d love to know how to use other recipes of hers to have more variety.Hey there- I would recommend saving these recipes for after the challenge is over to try. These are not part of the challenge and we can’t calculate them for you as far as amounts and what to eat when, that is a lot of extra calculating and work lol. Nicole put a lot into creating recipes for all of you guys for this challenge, so just hold off a few weeks and give them a try after the current challenge is over.
Hello, I am a 48 year old man with a history of type 2 diabetes. I was able to get my a1c down to from 9.8 to 4.7 with a ketogenic diet and exercise, no meds.
I am currently using the meal plan provided with the challenge, and I am enjoying the variety, but I have noticed my blood sugars creeping up a little and my stomach isn’t digging the change so much. I’m guessing it has something to do with all the fiber and veggies I wasn’t eating before. Is this something I will get used to and adjust to?
If not can I go back to keto? Would I be ok just hitting the the protein requirements and then adjusting my fat intake to hit the calories requirements as well?
If you decide to go back to keto, that is completely up to you. Keto, however, is not high protein. Keto is high fat, low to moderate protein and virtually no carbs (about 75-80% of calories come from fat, 10-15% from protein and the rest from carbs for a keto diet). If you keep the protein intake at the levels in this challenge meal plan, you can do that if you choose to, but you will be eating more of a high protein/low carb approach, not keto.
We can’t advise any personalized nutritional suggestions outside of this challenge, that is more what the 1-on-1 training is for, so anything you modify from what Nicole has written in this challenge is up to you 🙂 Best of luck!
How many people signed up for this challenge? Just curious…
Nicole does not release the number of participants in any of the challenges. I don’t even know how many there are 😉
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?