[Naomi]

wcarnes3 wrote:

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 🙂

[Naomi]

mindiemde wrote:

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 🙂

[Naomi]

azimmerling wrote:

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 Hold

Thanks

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 🙂

[Naomi]

Gina wrote:

Thank you!

lmcclendon82 wrote:

Noticed this as well. Following… I’m assuming it’s supposed to be the negative pullup since we see the rear delt raise later in the workout?

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 🙂

[Naomi]

Sharon wrote:

Hi! I have a peloton bike and they have 30 minute HIIT classes. Would this be ok for the days that HIIT is involved?

Yep, any 30 min HIIT cardio will work for your 30 min of HIIT 🙂

[Naomi]

Gina wrote:

THe ebook list a “Rear Delt Dumbbell Raise” as the third exercise and the workout tab lists a “Pullup Negatives w/Static Hold”. Which is correct? I’m guessing the negative pull up

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

[Naomi]

azimmerling wrote:

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 Hold

Thanks

Hey, let me double check on this and get back with you.

[Naomi]

Lori wrote:

Hello,
When I click on Nutrition, I don’t see any food plans. Can you please tell me where to find them. I signed up yesterday.

The complete meal plans, recipes, foods list, cardio workouts, etc. are all in the ebook PDF 👍

[Naomi]

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

[Naomi]

Janice Ambler wrote:

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 🙂

[Naomi]

Tera wrote:

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 🙂

[Naomi]

jmerdman76 wrote:

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 🙂

[Naomi]

Amy Lennox wrote:

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 🙂

[Naomi]

Michelle B wrote:

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.

[Naomi]

Alina Petrovici wrote:

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 😉

[Naomi]

Nicole wrote:

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!! 🙂

[Naomi]

molsen wrote:

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.

[Naomi]

hope3va wrote:

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.

[Naomi]

yogiheart89 wrote:

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 🙂

[Naomi]

kristinbrantley18 wrote:

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.

[Naomi]

Nicole G wrote:

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.

[Naomi]

wcarnes3 wrote:

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

PB2 Powdered Peanut Butter

[Naomi]

rebekah wrote:

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 more

As 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.

[Naomi]

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)

[Naomi]

Tera wrote:

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 🙂

[Author]

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