Naomi
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Click on this link, then click on the exercise to view the video demo: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2021/?section=dumbbell-bodyweight-at-home-workouts
After reading the above questions, do we do cardio everyday or only on workout days, thanks!
This is explained in detail in the Cardio Tab of the program, here
Please make sure you read all of the info and watch all the videos so you don’t miss any important info 🙂
If it helps, I found some great demo videos on the NW site for the exercises I wasn’t sure of. I just typed the exercise into the search bar and they popped up.
Yes, this is a great feature available to web site members, but the membership doesn’t come with the challenge and is a separate purchase but definitely well worth it 🙂
What are you using for in app for an interval timer? That ratio body acceleration workout is totally new to me. I have an iphone, would like to grab one that folks know work well as opposed to spending my last 4 weeks trying to find one. Thanks in advance.
There is an app Nicole uses and recommends called “Interval Timer” which has all the features you’ll need. Good luck with the challenge 🙂
Would it be ok to do cardio in the am and lifting in the evening?
Yep, I believe Nicole covers this in the program info and videos. Make sure you read through everything and watch all the videos so you don’t miss anything. Good luck 🙂
What do we do for the warm up reps on a given excercise when it calls for it? Lower weight?
Yep, you are just getting the blood flowing to the are you are about to work, and getting your joints, ligaments, tendons, etc. mobile, so you really shouldn’t go very heavy with warm-up reps.
Hello,
I am super excited about this program as I was following Nicole for 10+ year and can’t wait to jump in and take this challenge.
Quick question: If I want to switch my rest day with another day would that make a difference?
Hey Alina! You can swap rest days, yes. Supplements are not required for the program, just recommended 😉
I had two little helpers with cutting veggies for meal prep. I am trying out pre-making the breakfast wraps, freezing them, and then microwaving them in the morning. I will let everyone know how they turn out being reheated. 🙂
So cute!! 🙂
The cheeses cake looks delicious would this replace an entire meal ?
I don’t understand your question. You would have the serving size of cheesecake as indicated in whatever meal plan you are following.
Hi! I’m Hope
When doing the drop sets, I know Nicole stated to not drop dramatic weight from like a 50 pound to a 20 pound but my question is … do I start out at a weight that is comfortable enough to achieve the 10 reps and then just raise the starting weight on the next shoulder day.Yep, that should work! I usually drop between 5-10lbs for my drop sets. Start with the highest weight you can lift for the indicated number of reps, then drop by about 5 or 10lb increments.
I used the exchange list but I’m almost 200 calories over … can someone check my log? Am I doing something wrong or is there a recommendation anyone can make? I’m 5’3” on women’s plan one. Thank you!!
If you are 5’3″ then you should follow Meal Plan 1. As long as you are within about 5 grams +/- each macro you should be fine. Go based off macros instead of overall calories, MFP (if that is the app you are using) is not always consistent with the macro/calorie ratios, not sure why. At times I will be right on with my macros but over on my calories. It doesn’t make sense, but I don’t worry about it any more. As longs your macros match up within about 5g up or down from the goal then you are considered on target 🙂
Hi! In past challenges we’ve provided a chest measurement. I don’t see a space for that under the upload section. Is that not a factor in this challenge?
Thanks!I would just enter the measurements that are required/asked of you in the form upon uploading and measuring for this challenge.
I noticed on Women’s Meal Plan 2 Meal 3 option 1 cheddar cheese is (1/2 F) but on exchange it’s a dairy. Is cheddar cheese a fat or dairy?
Sorry for the confusion, it could be considered both a fat and a dairy, as it falls under both categories.
What is PB2? Is it 2 scoops of peanut butter?
PB2 is not two scoops of peanut butter, no, it is a brand of dried/deydrated peanut butter. If you Google “PB2” you can find out more info about what the product is. I believe you can order it from Amazon.com
Can I switch between the vegan meal plan and regular (vegetarian) meal plan options (such as pick a day as vegan and a day as vegetarian meal plan?
I do not understand the macro diet concept so unsure how to substitute properly.
Thanks… newbie to this process but excited to learn moreAs log as your calories and macros are on target for your goals at the end of the day, it’s is no problem to switch between vegan/non vegan meal plans.
Here is what Nicole recommends for the cardio HR goals – but as always, listen to your body. Everyone is starting at a different place, and some people may be in great cardiorespiratory shape while others have been out of the cardio game for a very long time, so above all, go based off of perceived rate of exertion:
(if it is intervals – HITT or otherwise – you want to keep your HR up, but it will fluctuate up and down during high intervals/low intervals, which is totally normal)
• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpm
• Steady State Cardio 140-165 beats per minute (bpm)If I split up cardio and weight training (one early in the morning, one mid day day), which should ideally be performed first?
Cardio in the morning, then lifting later and post-workout meal after lifting only 🙂
Which shoes do you all recommend for leg days. I also feel a little wobbly in my regular gym shoes when doing legs.
Anything with a flatter fitting would be good: Vans, Chuck Taylors, etc., nothing with too much cushion 😉
I had rotator cuff surgery 3 weeks ago. I cant use that arm for at least a month or longer. On the upper body days should I just do the HIIT workouts and abs or do you have a suggestion as to how I can modify the workout plan? Kind of an odd time to join a challenge but I know its more about the diet than the working out.
Hey there- I would adhere to what your doctor cleared you to do, and not try to do anything beyond that, not even modifications of an exercise that might impact your rotator cuff recovery in any way. I would also discuss the program with your doctor at your follow up appointment and see what recommendations your doctor gives you and what you might be cleared for. Best of luck, please keep us posted! 🙂
I don’t quite understand how to SUB things in the meal plan. Can someone help me understand this better please
Nicole explains all of this in great detail in the Nutrition Tab of this program.
Please read through all the information in the section and watch all the videos. Nicole goes through in detail how to sub in the Nutrition 101 video.
Good luck, I hope this helps 🙂
What is HIIT? I know it has to do with cardio, but is it in addition to the workouts that are listed in the daily Schedule?? And how do we know was cardio to do.? Can I cycle ? I can’t use an elliptical because I had back surgery 8 months and am not cleared for an elliptical yet
HIIT is High Intensity Interval Training
Please read through all of the information, the cardio is explained in the Cardio Tab and all the cardio options are explained in the ebook which is on page 39. You will be doing weight/strength training workouts and cardio workouts during the week.
I hope this helps 🙂
Are there cardio video demos of each movement? I know some are self explanatory but I just can’t find the video links for them (I see the other videos for the plan, just not the ones for hiit and such) just want to make sure I’m not missing something
Thanks so much!
Can you please email [email protected] with the exercises you can’t find the video links for and they can trouble shoot any missing links? Thank you 🙂
On the site it lists HIIP heartrate in one place 170-190 bpm and in an area just below that HIIT 120-190 bpm. I usually do the stepper for 30 min and stay 140-155 pbm but that appears to be the range of interval. Is 170-190 bpm the goal I look to hit for 30 min straight or should I alternate the intensity so I do for example one minute between 170-190 then drop down for a minute to between 140-150 then back up for a minute to 170-190? Or best to work maintain 170-190 for the whole 30 minutes please?
Following with follow-up question:
What is the goal intensity for the three cards types? I.e. HIIT maintain heart rate at 90% max entire time, interval cardio “x” minutes between 80-90% max heart rate, etc.Hi ladies, let me confirm and get back with you asap 🙂
Does Nicole have a brand of wraps that she recommends?
Nicole uses VersaGrips.
If we have other rice cakes besided Lundberg can we eat exchange them? I have Lieber’s thin rice cakes. They are 20 calories each, 4 grams of Carbs.
I already answered this in another place where you asked, but I recommend food journaling in My Fitness Pal to make sure the brand you are using is equivalent to what Nicole recommends. I believe those rice cakes should be fine.
How do I make the cream of rice? I never heard of it before and don’t see it in the recipes. Thanks for your help
Hey there- you don’t ‘make’ it, you buy it from the store. It’s typically in the oatmeal section next to the Cream of Wheat. You just add the appropriate amount of water in the directions (similar to oatmeal), heat and serve.
If you can’t find Cream of Rice in the store, you can substitute using the exchange list.
