Naomi
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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.
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.
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
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.
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.
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 sent you is the only version of the PDF ebook that is on the challenge web site.
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 sent you IS the the re-downloaded correct PDF page.
Hello, I have a weird question. Yesterday I noticed that I was super irritated at home with everyone…Its like every thing just set me off. Meal prepping is overwhelming just because I am making things for my self and trying to take care of my family. I do not have a lot of support with my husband for this challenge as he thinks it is just another one of my “fad” ideas that I came across because it was on facebook. I am generally healthy, happy for the most part, but I def feel out of my norm. Is this normal?? I also feel disappointed that I am not seeing more results. I do feel that I can lift stronger weights, but thought I would be able to see some added definition. Any thoughts would be appreciated, thanks.
This is not unusual, don’t forget that as your body adjust, your mind, emotions and your family are adjusting to the changes to 😉 Results will come, just stay consistent and trust the process. You can do this, but not without a few “growing pains” of all kinds.
what is the difference between HITT and interval. I get that HITT training keep you in a higher heart rate which is why it is a shorter period of time. For instance a spin class could be both and what about run intervals on the treadmill at a good clip? I teach spin classes two times per week so what would you consider that- they are 45 min long and intense? so no steady state?
Nicole does a great job of explaining the different types of cardio in the Cardio Section of the challenge material 🙂
Hi,
I am following meal plan 2. I was looking forward to phase two macros. I believe there may be a typo…ca you confirm?
In the plan phase, 1 daily totals are 140p,185c,48f However when we get to phase 2 the daily totals call for 140p,125c,11f, and the meal totals call for 18 fat for each meal…can you let me know what the accurate total is for the daily fat?Hey! I’m looking at the totals for Women’s Meal Plan 2 for Phase 2 and the daily totals are:
140p
125c
72fI am looking at the ebook, page 52: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2021/01/2021-NW_60DAY_CHALLENGE_FINAL_LINKS4-1.pdf
What are you looking at?
Sorry about that. Actually i did all of them today and it wasn’t that bad. It was concerning the At-Home workouts – Dumbbell only plan.
Would have been the multi grip row. And by pull ups I meant pull the weights up. Where the video shows three different pulls on the weights. Would all three be counted as 1 rep. Since it is a pull. I am sure it is.
Multi-Grip Dumbbell Row
1×10 (warmup),
3×12-15 • 3×8-10Thanks for your time.
Ok gotcha now! Yep, all 3 positions are counted as one rep total. Anytime Nicole has a “multi position” exercise, each position will count as one rep because you are only doing one rep in each position, even if there are multiple positions per one rep, does that make sense?
Hi,
I need to adjust my workouts so that I am doing HIIT on Saturday, Sunday and one weekday. I’m having a hard time getting it all in during the week but I don’t to just give up on the cardio. I read to adjust rest days as needed. Can you recommend how I should my workout schedule?
Hey there- just shift the workouts in such a way that you are doing a weight training workout on the same days that correlate with when you are doing a HIIT workout. I do’t know what day you are starting your strength training workouts, so I don’t know how to advise you structure which workouts on what days, do you know what I mean?
Since the structure of the schedule as Nicole has them in the program call for rest days on Thursdays and Sundays, just find a different day to have your complete rest day instead of Sunday and shift the workouts (keeping them in the same order as Nicole has them) to whatever days are best for you to workout, and have 2 days that are best for you to have as your rest days.
So the video has three different pull up variations. So do you do all three pull ups as one rep?
If so that would be for 3×12 set/rep about 3×36 actually?
Thanks.Hey Stewart- are you looking at the gym workouts, at-home workouts or dumbbell only workouts? I only see the multi-directional dumbbell raise in Phase 1, Day 5, and you mentioned two different exercises – dumbbell row (which is not a raise, a row is a different exercise than a raise) and then you mentioned pull-up variation (which is a totally different exercise also).
Can you tell me what exercise you have a question about? And which workouts you are looking at?
I did something to me left leg (knee/ankle). I’ve seen my doctor and she put me on a two week restriction of no lower body workouts. I’m excited let a message for doctor regarding light, slow bicycle rides.
Any suggestions what type of cardio – if any – I can do for the next two weeks.
Thanks.
I am so sorry to hear that 🙁 I hope you recover well!
As far as cardio goes, if you have access to any of the following, they are great forms of cardio that don’t negatively impact your lower body:
– swimming
– punching bag/boxing
– medicine ball slams (on the ground or wall balls)
– battle ropesI hope this helps, please keep us posted on your recovery! 🙂
On rest days (Thursday and Sunday) should we leave out the banana in Meal 5?
Nope, just follow the meal plan as it is written. Your body needs the extra calories and nutrients in the banana for recovery.
Man I stink at these. Will I improve as leg strength improves? I can get my rump about 3/4 down to the bench but I’m a bit wobbly the rest of the way. Thanks!
As with anything in life, practice makes perfect. I don’t know anyone who was born being able to do pistol squats ;-P Everyone starts somewhere and as you get stronger and more stable/balanced, you will be able to perform this exercise better, yes.
Hi All. In the past I have been pretty regular. You know a visit for #2 every day or every other day. But since I have gotten into the program I don’t appear to have much #2. I am drinking between 1-2 gallons of water a day and following the meal plan 100%. I don’t feel like anything is backed up. It’s more like I am using up all the food I am eating. Sure I am in the bathroom way more than normal for #1 trips, but #2 is not around much. Is this normal?
If you are eating pretty differently than you’ve eaten in the past (different foods, different quantities, etc.) then it is not uncommon for your digestive system to have an adjustment period. A change in exercise/activity can also affect the blood flow in your digestive system as well, which can cause a temporary change in bathroom frequency while your body adjusts.
Looking for some advice on how best to structure the workouts in phase 2. I will be moving to 13 hrs shifts that same week and so may likely only have 4 days per week to workout. Wondering how best to combine the workouts if needed. I am going to try to get in a least a 30-45 minute session before work if I can but on days I’m working back to back this may not be feasible! Thank you for your help I really DO NOT want to miss workouts… super bummed this is happening when it is!
Hey there- Ugh, all my best to you! I hope you are able to prioritize sleep as well during those taxing shifts.
I would recommend prioritizing weight-training and nutrition as best you can. If you need to cut out cardio in order to get as much weight-lifting in as you can, I would definitely do that, as weight-training workouts will be key. In phase 2 there is a lot more high intensity cardio aspects involved in the workouts, as well, so you will be getting cardio in. Just do your best to get whatever workouts you are able to get in. All you can do is the best you can with what you have to work with.
Good luck and please keep us posted! 🙂
Hi
I am still trying to understand my nutrition and macros specifically.
I wish you could mail items to Canada, but that is not yet possible (hopefully soon!).
I have been logging my food in an app I found that seems I am eating carbs/fats and minimal proteins.. hmmm
Do you have somewhere I can read up or chat with to better understand how to optimize my nutritional intake? I do not grasp the macros concept, and wonder if that is my missing element to my help me tweak my eating habits and optimize my energy!Nicole has done all the work and calculations for you, so there is no need to log your food if you are able to follow the challenge meal plan or use the food exchange list with items you ay not be able to get in Canada. If you are using My Fitness Pal by chance, there is a wealth of information on how to calculate macros, nutrition info and tips in the “help section.” 🙂
Hi
2 questions;
1. As I do any leg exercise with leg lb (hamstring curl), my knee makes pop sound,although no pain. I am already limited with only 5 lbs so I am focusing on form in my techniques… suggestions?
2. Squats- I am challenged in a proper squat… where do we place lb on our feet on my heels or full foot somehow?) … how to keep back more upright? How to keep knees from passing over toes?… tips or video can help me please!!!Hey there-
1. it’s hard to say what might be going on, so I am not sure how to accurately make recommendations if I don’t know what is actually occurring in there, but if it is just a sound with no pain accompanying it, I’m guessing there is no risk of injury and it is just things clicking together in there.
2. your weight should be in your heels, try not to lean forward too much, keep your chest up and open, and don’t go too heavy or too low if you are sacrificing form. In other words, as you get stringer, you will be able to go lower and heavier while still keeping proper form. But for now, if you find you can’t go too low or too heavy without your knees going over your toes or your body leaning forward too much, it just means you need to give it time to get stronger with your squats.I hope this helps! 🙂
Thank you. I did read the page – don’t know how I missed that! 🙂
No worries at all, girl, there is a ton of info! It is hard to remember everything 🙂 Kick butt!
Hello. I have only started the challenge this week as I was recovering from Covid. Are you able to advise if I should be using heavier weights for weeks 2 and 4 than weeks 1 and 3? Thank you
Correct, less reps = heavier weights. Nicole explains a lot of this info, as well as other important info, in all of the challenge tabs for the different portions of the challenge HERE. Make sure you read through everything and watch all the videos so that you don’t miss anything important 🙂 Best of luck with the challenge! 😀
Mon, Tues, Wed, Fri and Sat.
This has been corrected in the ebook calendar. The correct weight training schedule for Phase 2 should be: Mon, Tues, Wed, Fri and Sat.
Oh no, I meant for future food exchange lists. I saw that Nicole has asked what isn’t on the list that folks might enjoy. Sorry, I should have phrased my question better.
I don’t want to substitute with anything that isn’t on the current approved exchange list. I’d feel like that would be a cheat, plus we have a lot of options as it is.
Thanks, Naomi!
Ahhhh, gotcha, that makes sense lol! If you email any food suggestions to: [email protected] then they can keep a record of food/meal suggestions for future challenge consideration 🙂
Any chance we can incorporate a seaweed wrap into food exchange? Not sure if I’d just have to forego some starchy carbs? I feel I could make a mean hand roll with the rice and ahi tuna options.
Thank you in advance for your time and help!
Hey there- if you are going to incorporate any foods that aren’t in the challenge meal plan or on the foods list, you’ll have to calculate the exchange nd portion size in a food journaling app such as My Fitness Pal.