Naomi
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On the condiments list – Hot sauce is not on there – like…Franks Red Hot – or Texas Pete – are these acceptable condiments?
Hey, great question! Yes, those are fine. Any hot sauces that don’t have added sugars, calories, macros, etc. are acceptable 🙂
A lot of the one legged exercises really aggravate my left knee (I will need a total knee replacement, but putting off as long as possible). I wear a hinged brace during leg day and for deadlifts. My question, what can I do in place of Bulgarian split squats and lunges, and still target those same muscles. My booty struggles because of the limitation I have, but I refuse to give up. I am fearful that once I have the surgery I will be even more limited. I am open to any thoughts or ideas.
Thank you 😊Hey there- this is a pretty serious situation, and I urge you to not do any movements that impact your knee in any way considering you already need knee replacement surgery. If you haven’t already done so, I recommend that you speak with your doctor, share with your doctor that you are participating in a transformation program that involves lower body exercises, and speak with your doctor about what movements you should or should not do in light of your pending knee surgery.
In your situation, you are not giving up if you don’t do exercises that are too invasive for your poor knee to handle. You are listening to your body and being smart about what your knee is physically capable of doing or not doing. Being that your knee is already compromised, you can’t force it to do movements that it is not physically capable of doing and you will only be speeding up your need for knee surgery if you push it, and there are not many lower body exercises that don’t involve the knee.
I know this isn’t what you want to hear, but I can’t recommend any exercise alternatives for you to do if you have a severe medical knee issue. Only your doctor can advise what exercises you should be doing and what exercises you should be avoiding with regard to your knee.
Best of luck, and please keep us posted on how you are doing 🙂
I really can’t do a front squat – I can do a back squat. What are some other options?
If you can’t do a front squat, you can do a back squat, that is totally fine. Another option would be to do a dumbbell front squat, holding a dumbbell (or kettlebell) at your chest, which isn’t as difficult to maneuver through as a barbell front squat.
IM NOT ABLE TO DO A FULL CRUNCH YET BECAUSE OF BACK SURGERY WHAT CAN I DO INSTEAD??? MY LOWER SPINE IS WHATS UNABLE TO MOVE… IM WILLING TO LITERALLY DO ANYTHING ELSE IN LIEU OF THIS
Hey there- no worries! You can do a standing crunch, which shouldn’t impact your lower spine. Just do a crunch movement, but standing up and really squeeze/contract the top portion of your abs in the crunch. Only go as low into the crunch as you are able to without rounding your lower back, does that make sense?
So I recognize that I am a little behind with this. I am Plan 3 for women type and I am assuming when Nicole says 4 meals for week 1-4 she doesn’t’ expect us to eat the same 4 meals for 4 weeks she is listing. So in that case we’d need to be creative and replace all the macros within their food categories Proteins to proteins, and carbs to carbs in the same measurements to for meals. Is that correct?
Hey there- if you are looking at the meal plans in the e-book, your meal plan for weeks 5-9 are below the meal plan for weeks 1-4, starting on page 55.
More detail is covered in the Nutrition Tab. Please make sure you read through all of the information and watch all of the videos in all of the Transformation Program Tabs HERE so that you don’t miss any other important info 🙂
The ebook changes have been updated.
We will be notified when a new e-book is uploaded so we can download a new copy?
I’m wondering also about an updated version of the eBook. Will we receive an email with a new link? Thank you! 🙂
I will let you guys know as soon as I hear back from the team about a revision.
I’m sorry I didn’t write that correctly. I did 7 min of hiit and had to stop because I could barely breathe so a took a 2-3 min break and did the treadmill for 30 min at 3.5 no incline because incline is broken. Heart rate was high 120’s- high 130’s on the treadmill. Should I try longer time and/or more days on the treadmill since I can’t do hiit right now?
Ahh, gotcha. No, I would not deviate by going for longer or doing more cardio sessions. Just do the best you can now for 30 min, your body will catch up as you fully recover 🙂
Are the OC’s allowed with all meals as long as you measure as listed?
Correct, just be sensible and don’t go too crazy with the condiments 😉
I teaching Les Mills RPM on sat and that is not a HIIT day. I am figuring on not doing the HIIT training on Friday and saving it for Saturday.
That is totally fine 🙂
Hi! I have a question about the macro count for meal plan 1 for women.
If I understand correctly, all the meals (and all the options) are made to have the same macro count, and each meal is composed of several different food types combinations. I know there is a bit of approximation because we can’t be 100% exact, that would be such a headache, and I trust the process when the combinations are more complicated, because I know each food type adds all the macros anyway in different proportions.
However, for these 2 options, I really don’t understand how they can be considered equivalent, either for calories or for macros:
Meal 3 – option 2: SC + LP + V + F
Meal 2 – option 2: SC + LP + 1/2FHey there- you are right, it won’t be exact based on a lot of factors, but Nicole spent quite a bit of time creating, calculating and recalculating the meals, food combos and exchanges as best she could factoring in about a 5g +/- per meal per macro discrepancy. I would follow the meal plan and exchange list as she has it laid out based on her calculations and +/- leeway.
Best of luck with the challenge 🙂
even if we consider that V doesn’t add any macro to our meal, there is a difference of 1/2F, which is very calorie-dense? Am I missing anything?Thank you for the patience! It’s really nice to be able to come here and ask questions 🙂
FrancescaOn Post Workout/ meal5 (Women’s meal plan 3 phase 1) I’ve noticed there is NO serving measurement for almond/cashew milk. Should we use the suggested serving amount on the carton?
Yes, sorry about that. 240ml / 8oz / 1c
Is there a size on the 1/2 bagel please? I see some crazy size bagels put there so want to make sure I am eating 1/2 if the right size. Thanks for your support. 🙂
Hey there- if you look at the heading under starchy carbs on the exchange list, it tells you that each serving should be about 25g of carbs, so whatever 1/2 bagel would = about 25g of carbs would be totally fine. If you look at the serving size of the bagels in the grocery store, just look for something that is around 50g of carbs per bagel, give or take 5g of carbs. I hope this helps 🙂
I meal prepped lentils this week for meal 4 of the vegan diet. When I weighed 125 grams of cooked lentils, it seemed like a ton of food. Like atleast a cup of cooked lentils. Just wanted to make sure the game represented in the meal plans are indeed cooked grams.
ThanksThat is correct, all starchy carbs are measured/weighed cooked except hot cereals such as oatmeal.
If you lift in morning and do post workout what should you do after the cardio if you do that at night after your your 4th meal?
Just eat your last meal of the day after your cardio. Your post-workout meal is for after weight-lifting only, not cardio so you’re good 🙂
I did not see a video demonstrting how these are done.
All the videos for the At-Home DB Only workouts are in the Dumbbell At Home-Only workout tab here: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2021/?section=dumbbell-bodyweight-at-home-workouts
Says 20 reps is that 20 total squats jumping starting on left leg and then 20 starting on right leg
It would be 10 each direction/20 total 🙂
So I don’t have a jump rope and plan to do toe taps in place of it. Is it standing or pilates core targeted toe taps? If standing, is it with or without a box or bench? Thank you!
Standing toe taps, you can use the floor to tap or you can use a small/low aerobics board, bench or if you have stairs or a step in your home, you can use that as well. Whatever you have to work with 🙂
What category would this be?
Somewhere between a lean protein and a fatty protein, it falls in-between the two.
It talks about weighing vegetables cooked except lettuce. Are raw vegetables and salads not recommended?
Hey there- raw vegetables are totally fine.
Can you double up on meals if you should skip one?
Yep, that is no problem. As long as you aim for your total macros per day, you can eat your meals based on what best fits your schedule.
There are exercises on day two that require the use of a dual pulley cable system. I have a unilateral cable system at home. Can I perform these exercises one arm at a time or must I only do them with a dual pulley system. Thanks
Kim
Hey there- you can do single pull-downs if you’d like, or you can follow the at-home dumbbell workouts for any workouts you don’t have the full line of equipment for. You can swap back and forth between the gym, full at-home or dumbbell-only at-home workouts but not specific exercises. In other words, if you do Monday’s complete “gym” workout, then do Tuesday’s complete “at-home dumbbells only” workout, that would be totally fine. Does that make sense?
What do you think about Perrier water? Is it ok to drink on the plan?
I believe it is just carbonated water, correct? If so, it’s just water with bubbles (“fun water” lol) and the carbonation will not add any extra calories or macros so you’re good 🙂
I am recovering from covid luckily I didn’t have it bad. I attempted a hiit workout today but had to stop after about 7 minutes because I could barely breath so I got on my treadmill at 3.5 for 30 minutes with no incline because incline doesn’t work. My heart rate on the treadmill ranged high 120’s- high 130’s. My question is what recommendation do you have for cardio without doing hitt in which I can get the same results? I’m 47 soon to be 48 in a few months. I really want to stick to this challenge and see results. Thank you for your time.
I am so sorry to hear you were sick but glad you are on the mend. I think you need to rebuild your cardiorespiratory endurance slowly, there is really no other way around it since your body is still recovering from Covid and you may not be quite back to 100% yet.
My recommendation is scale way back on the intensity so you can do cardio for longer. You won’t be able to do HIIT quite yet until you build your lungs back up (they’ve been through a lot). If you could only do 7 min at a speed of 3.5, then try to do a speed of 2.0 or 2.5 to see how long you can go at that speed and build your way back up from there.
Keep in mind, your immune system is still working on trying to heal your body, and putting your body under too much stress with too intense of cardio right now is not a good idea. Just do the best you can with what you have to work with and above all, please listen to your body 🙂
Hi,
I’m reviewing the workouts for phase 1 at-home full equipment and noticed some differences between the ebook and what was on the website…just wondering which should be followed.Monday – ebook lists crunches but website with video lists lying leg lifts (both target abs so I’m assuming this one doesn’t matter)
Tuesday – ebook lists Rear Delt Dumbbell Raise but website with video lists Pullup Negatives with Static HoldThanks
This is being changed in the eBook and an new version will be re-uploaded, it should be Pullup Negatives w/Static Hold, thank you for catching this 🙂