[Naomi]

jenniferwilson115 wrote:

Hi,
I noticed from phase 1 (calories 1908) to phase 2 (calories 1884) the reduction of calories is only 24 calories. (Women’s meal plan 3) In past 60 day challenges it has been significantly more and I wanted to confirm this is correct, TIA

Nicole has also changed the macros, significantly increased the intensity of the workouts, and upped the cardio. All of this combined causes for a more drastic deficit (increased calorie expenditure, decreased caloric intake, and decreased carbs/increased fats).

Good luck in Phase 2! 🙂

[Naomi]

narby67 wrote:

Hi.have 2 question

1) on interval 3 say mountain and nothing else, it is again mountain climbers?

2) I think I am missing something. I create the cardio on my second app and came out short (28 min). It say perform 3 times increasing the time each round, don’t rest between rounds

If I am not wrong is round 1 is 1min 30sec, round 2 is 2min 15sec and round 3 is 3 min is about 6min and 30sec. The total is almost 20 min adding the 2min warm up and the 2min rest between intervals is not even 30min

What is my mistake on this?

Thanks in advance

Hey there – it should be Mountain Climbers, sorry about that type-O. Let me double check on the timer question and get back with you asap 🙂

[Naomi]

Suzi Spinks wrote:

Also with this… It says 100g tomato. Is that just chopped raw tomato? OR tomato sauce? If sauce, is there a preferred brand? I am just planning for meal prep this weekend.

Thank you!

It is just 100% pure tomato vegetable, if you want to chop fresh tomato and measure out 100g or used canned tomato, it’s totally fine. But the ingredients should just be 100% tomato or tomato and salt.

[Naomi]

katydb321 wrote:

Hey Naomi, any chance we could get the approx macros for the coconut milk used? What we have available here varies widely!

I’m pretty sure Nicole uses brands such as Silk or So Delicious in her recipes, just standard unsweetened or unsweetened vanilla coconut milk.

[Naomi]

cindywynn1 wrote:

Yes.. makes sense to me. Is there a rest between the 5 rounds?

No rest between sets, ideally, but if you are unable to catch your breath or feel dizzy or physically not well then you should stop and recover if you need to. If it is just a matter of being super challenging and intense, you are breathing heavy and heart rate is elevated but you can push through, then push through it.

In other words, rest if you HAVE to, but not just because you WANT to 😉

[Naomi]

jennifer.fuentes.pt wrote:

I am on women’s plan 3. The serving for kung pao chicken states 1/2 serving but the exchanges listed are for 1 serving. I am assuming 1/2 is an error and it should be 1 serving?

Hey there- let me double check on this and get back with you 🙂

[Naomi]

ssemmelroch wrote:

I was looking over the substitution list and for pasta is says 100 grams of Whole Wheat is equal to SC. Can it be whole grain pasta or does it have to be whole wheat?

I would stick with whole wheat pasta. Whole wheat is the same as whole grain, but whole grain isn’t necessarily always used with wheat. Whole grain indicates the entire grain – all three parts: the bran, germ and endosperm – is being used in the ingredients of a pasta, but the grain ingredient might not be wheat.

“Whole wheat” refers specifically to the wheat grain whereas “whole grain” refers to a general umbrella that can include any grain such as amaranth, barley, corn, millet, quinoa, rice, rye, sorghum, teff, and triticale. If you use a pasta made from a grain other than wheat, it could change the calories and macros of the meal since Nicole is using whole wheat pasta in the meal plan.

I hope this makes sense 🙂

[Naomi]

ssemmelroch wrote:

I have done several of these challenges and I would like to know what type of foods should I be eating once it is over? Once I go back to my normal eating I notice changes that I don’t like. I primarily eat the type of foods on the plan and even weigh them out but I still see changes. I usually do cardio 5 times per week and weight training 4 times. I cam currently on Meal plan 2. Do you have any suggestions how to maintain all the hard work?

Hey there- after the challenge is over, if you want to maintain your progress the I would go back to Phase 1, Meal Plan 2. Or you can even go up a meal plan to Meal Plan 3 which will still help you to continue a healthy, clean structured eating program after the challenge is over while allowing yourself a little more food. Best of luck 🙂

[Naomi]

Melissa Brown wrote:

cheesecake recipe— is it canned coconut milk or from the carton?

It is the carton not the canned coconut milk

[Naomi]

Melissa Brown wrote:

cheesecake recipe— is it canned coconut milk or from the carton?

I will find out and get back with you asap 🙂

[Naomi]

jdaumand wrote:

I was wondering what the exchange size would be for the 2 red bell peppers. Would it be 1.5 serving of a vegetable or 2 serving. Thanks

It depends on how much the bell peppers weigh. 100g red bell pepper = 1 serving. So 150g = 1.5 servings and 200g = 2 servings.

[Naomi]

shannon918 wrote:

I was looking ahead to get an idea of next phase’s workouts and noticed there is no video link for exactly how she wants the dumbbell thruster to be done on the total body cardio acceleration day

Hey there- I will email the technical team to see about the link for this exercise, thank you.

[Naomi]

Lily wrote:

I’m looking over the 40 minute interval workout in phase 2. For rapid fit I added it in my interval timer and it came out to a little less than 25 minutes. Is this correct or did I miss a round somewhere? Second set is 3 rounds total: 1st round is 60 seconds, 2nd round is 45 seconds and third round is 30 seconds or did I do this wrong? Hope this makes sense.

You will perform 3 rounds total of the first round of exercises:
PERFORM 3 ROUNDS OF: (6 MINUTES)
• 30 seconds Jumping jacks
• 30 seconds Plank Shoulder Taps
• 30 seconds Bench (chair) Step Ups
• 30 seconds Alternating Lunge Jumps

Then perform 3 rounds total of he following:
Round 1: 60 seconds each exercise Round 2: 45 seconds each exercise Round 3: 30 seconds each exercise Rest 1 minute after each round
• Jump Squat
• Pushup
• Bodyweight Sumo Squat
• Burpees
• High Knees
• Mountain Climbers
• Plank Knee Raise

Including the rest after each round, the whole workout should take about 40 minutes, but repeat if necessary for desired time length 🙂

[Naomi]

Lily wrote:

I’m looking over the 40 minute interval workout in phase 2. For rapid fit I added it in my interval timer and it came out to a little less than 25 minutes. Is this correct or did I miss a round somewhere? Second set is 3 rounds total: 1st round is 60 seconds, 2nd round is 45 seconds and third round is 30 seconds or did I do this wrong? Hope this makes sense.

Hey there, let me double check this and get back with you 🙂

[Naomi]

Jodi Yoffe wrote:

HI- I know we are already almost done with phase one but I do have a question about the meals. I had asked earlier if you I could eat meal 4 option 2 a few times a day and was given the answer yes. However I was relooking it over and meal 2 option 2 is the same items but it is minus the vegetables and 1/2 the fat. Are these meals about the same calories? Am I eating extra calories a day?

Thanks, Jodi

Hey Jodi – Nicole explains all of this in the Nutrition Tab of the challenge web site (swapping meals/foods, eating the same meals several times throughout the day, etc) so make sure you watch the videos and read all the info so you don’t miss anything important 🙂

As long as you are eating according to the program plan and what Nicole advises, you are eating about the target calories and macros by the end of the day and are on point with your nutrition. Great job, keep it up! 😀

[Naomi]

Erica Zielinski wrote:

On week three of challenge, lost a little weight after first two weeks. Put some back on this week but clothes fit better. Partner experienced the same thing, is this normal?

It is not unusual during a physique transformation for weight to fluctuate. It will rarely ever be a liner decline and will be more like an up and down zig-zag. Keep up the great work, stay consistent and trust the process 🙂

[Naomi]

camila.rainey wrote:

Suggestions for alternatives to rear delt exercise? Looking to hit the rear delt without the motion that is required for the rear delt flye, reverse pec deck flye, reverse cable flye- that motion has flared up an old rotator cuff injury. 😢 But wondering if there is a different exercise(s) that will still hit it. ??? I’m doing the gym workouts but open to anything.

Hey, I just answered this question in another place where you asked. I think it was in the general chat forums tab.

[Naomi]

jcampbellcrew wrote:

Hi! I’m trying to figure out if I should or could bump up my meal plan? I’m currently doing meal plan 1… I’m 42 years old… 5’3 1/2” and yesterday weighed in at 121.3 with an 18.0 % body fat reading on the Inbody machine. I did meal plan 1 on the Build challenge previously and stuck with it until this challenge started and want to continue to build muscle! The last few days I’ve been super tired and hungry and unmotivated feeling. I have done the meal plan and workouts to a T with this challenge and the last but caved tonight and ate 8 cashews and didn’t even attempt cardio as I just feel spacey and have zero energy. I know Im supposed to trust the process and do the plan how it’s written, which I intend to, but wasn’t sure if there’s ever a recommendation to move up. I’m on my period too so that certainly doesn’t help lol.

That is totally up to you if you want to try bumping up a meal plan for a week or two and see how you feel and how your body responds, or if it might more be attributed to that time of month and needing more sleep 😉

[Naomi]

Jodi Yoffe wrote:

Can we have no sugar added tomato sauce?

Even though it is no sugar added, t will add calories and macros to your daily totals so just make sure you are logging your foods and any extras you consume to make sure you aren’t going over your daily calories and macros.

[Naomi]

ssemmelroch wrote:

I forgot to eat my fruit with meal 2. Can I eat it at anytime or should I just skip it?

If you forget to eat a food with one of your meals, you can eat it at any other time throughout the day. As long as you aim to hit your daily totals, you can arrange your food/meals however it works best with your schedule with the exception of the post-workout meal which should always be scheduled weight-training post-workout.

[Naomi]

camila.rainey wrote:

Suggestions for alternatives to rear delt exercise? Looking to hit the rear delt without the motion that is required for the rear delt flye, reverse pec deck flye, reverse cable flye- that motion has flared up an old rotator cuff injury. 😢 But wondering if there is a different exercise(s) that will still hit it. ??? I’m doing the gym workouts but open to anything.

Any type of row will also hit the Rear Delts: single arm or rows with both arms at the same time, using bands, cables, dumbbells, barbell, kettlebell rows, etc.

[Naomi]

Olivia wrote:

If I take collagen do I count the protein towards my daily total? I’ve heard yes and no.

I would count it towards your calories and macros, yes.

[Naomi]

burgessjamie94 wrote:

I also have the same question as the 2 above. Phase 2 calendar still says off and also HIIT??? Cross reference the original Thursday and Friday workouts to the “updated” and something still isn’t correct. Please clarify.

This has been corrected in the ebook and the current update is available on the online PDF ebook: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2021/01/2021-NW_60DAY_CHALLENGE_FINAL_LINKS4-1.pdf

[Naomi]

maldonadomigdalia8 wrote:

Want to confirm. Superset
crunch to dumbbell floor press 1 set = 15 reps at 15 lbs, standing alternating dumbbell flye 15 lbs then 12 reps crunch to dumbbell floor press at 20lbs then standing alternating dumbbell flye 20lbs and last 12 reps crunch to dumbbell floor press at 25 lbs then standing alternating dumbbell flye at most weight maybe (20) this is one set correct ?

Please confirm because I find my workouts are taking longer.

Migdalia

You will use whatever weight is appropriate for you to feel challenged, Nicole does not “prescribe” specific weights since everyone is at a different strength level. For the supersets, you will alternate back and forth between the two exercises you mentioned and perform between 12-15 reps of each exercise for 3 sets.

https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2021/?section=training-phase-1

[Naomi]

Naomi wrote:

Naomi wrote:

jsnead2315 wrote:

HI there,
When I click on your link the macros are correct however the book that I printed on page 52 says this. You may want to say something about re-downloading the correct page?

The link I posted above is the only version of the PDF ebook that is on the challenge web site.

[Author]

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