[Naomi]

Natasha King wrote:

Hi Ladies,

Is it ok to do the curtsy lunge – lunge separately or is there an alternative as it caused lots of knee pain.

Yes, that is totally fine. That movement can cause some strain on the knee if you have weaker knees or underlying knee issues, so I would just not go down in the lunge too low, or sub with side step-ups. Instead of stepping o a bench or platform to the front, you would step up facing sideways (just don’t pick a step that is very high, which will can aslo put strain on your knee): https://youtu.be/_q8d_m8BHO4

Best of luck 🙂

[Naomi]

rebecca.brooks79 wrote:

This all totally makes sense and is very helpful to me.
I’ll take notes, follow this challenge, and see how things go.
Afterwards, I’ll look into working with you 1:1
I’d love to get more insight from you as someone who is experienced with weight training and the ketogenic lifestyle.

Thanks again!

You will do great this challenge!! Kick butt girl, I look forward to working with you after this challenge. See you on the flip side! 😉

[Naomi]

rebecca.brooks79 wrote:

If I were consistent, they’d be 1548 cals, 121F/94P/20C for moderate activity and fat loss, however, I’ve been like a confused yo-yo now that I’m working out again so these numbers are just an estimate. I’ve noticed my energy level has tanked.
I know my results are going to depend on diet as I’ve got a pretty good grasp on the workouts 🙂
Can I do both, keto and PSR successfully? And, to do that, what should I adjust my macros to?
THANK YOU

The PSR Challenge was not designed to also be coached along with a keto diet. I am so sorry but I really can’t advise you on what your calories and macros should be adjusted to for a keto for this challenge. Also I am not working with you as your coach so I really don’t know how your body will respond to what level of calories and macros. I do one-on-one keto coaching through the Nicole Wilkins Training Team, but it can take 4-6 weeks of working with a client and tweaking things to know where a good spot is for their keto calories and macros in order for a successful body response. Does that make sense?

I’d love to work with you one-on-one, but for this challenge we advise you follow the program as Nicole has it written. Or you can use your own keto meal plan and follow the workouts and cardio, but there’s no way for me to tell you what your calories and macros should be on a keto diet unless I was working with you and knew better how your body responded to a certain level of calories and macros.

~ Naomi

[Naomi]

breann.donaghue wrote:

I feel so lame saying this, but I’ve never truly measured my food until this week. I want to make sure I’m doing it right. Do you weigh food before or after it’s cooked. I saw varying opinions online, figured I’d ask the group instead. Want to be as successful as I can be!

Hey there- it depends on what food you’re measuring. All of that info is outlined in the Nutrition Section of the challenge program. Make sure you read through everything so that you don’t miss any important info. Best of luck, and welcome aboard! We’re happy to have you as part of the challenge!

[Naomi]

Hi Rebecca-

There isn’t an equivalent meal plan for keto like there is for vegan meal plan because the calories and macros are the same for regular meal plan and vegan meal plan but would be completely different for keto.

What are the general calories and macros you’ve been eating while eating keto? For calculating your calories with this challenge, you should go by your height, so it would be Meal Plan 2 🙂

[Naomi]

harwellfamily115 wrote:

Does ground venison fall under Lean Protein or Fatty Protein?

It would be a fatty protein, but I would highly recommend food journaling in MFP to make sure you are staying within your macros and calories if you are going to eat foods not in the meal plan or on the exchange list because Nicole didn’t convert potion size equivalents for anything not on the exchange lists. You’ll need to figure out how many ounces of venison would match the calorie and macro profile for the meal you are eating to match the calories and macros of the challenge meal plan.

[Naomi]

mcarr442 wrote:

I was wondering if any of you have to discuss with your pet(s) it workout time. ❤️❤️🐾🐾🤣 They are waiting for me to get done.

LOL, adorable!! Aweee, love it 🙂

[Naomi]

rfreeod2008 wrote:

Some of the video demonstration links don’t have videos. Is there a written explanation of multidirectional dumbbell raises?

aneesaosborne wrote:

For Phase 1, Day 2: Tuesday- Back/Abs
The video is missing for Bent Over Dumbbell Row and Alternating Superman. Help please. I was going to google it but I know a different technique may be used here than on google.

Hey guys- for technical issues such as video links not working, can you please email tech support at [email protected] and they can help you out. Thanks! 🙂

[Naomi]

chavon holzapfel wrote:

Good morning! What to do if one shoulder is a lot weaker than the other? Looking at getting my left as strong as my right. I didn’t know if I go lighter, more reps or not lift as heavy as my right allows?

Hey there- I would lift as heavy as your weaker shoulder will allow you to with both arms for the indicated number of reps and sets in the workout. You don’t want to let heavier or lighter or do more reps with one side and not the other, because then you may cause more muscular imbalances and not realize it. It will take time, just lift as heavy as your weaker shoulder will allow for both shoulders (in other words, don’t lift heavier w/ stronger arm, or do more reps w/ weaker arm).

Best of luck!

[Naomi]

joseegdavid wrote:

Is this ok to add as a condiment our dressing? Didn’t see it in the list

Yes, that is totally fine. There are probably a number of items that could be incorporated such as ACV, but it’s impossible to have an all-encompassing food list, so I’m glad you asked! Enjoy! 🙂

[Naomi]

joseegdavid wrote:

Hello, I started my Monday on Saturday, so today I’m on the Wednesday and I killed it! I still struggle to consume all that food in an 8 hour window (I practice intermittent fasting) and I am sooo full! I actually gained a pound since Saturday, and that is following the program to a T! (Solid full effort workouts, and following the meals (I skipped one yesterday, I was incredibly full).

So is it normal to see a weight gain? How long before I see weight loss?

I’d like to add that I sleep quite well and started this program with a regular workout regime. I’m not new to exercise 🙂

Hey there- Phase 1 is suppose to be more of a lean muscle-gaining phase, then Phases 2 and 3 are more cutting/shredding, so you are doing it right! The more muscle you are able to build in Phase 1, the more muscle shape/definition you will see when you lean out on Phases 2 & 3 😉

Great job!

[Naomi]

Karissa Stiers wrote:

Hi. I had PRP done on my hip and have to sit back on the cardio/HIIT for at least a week, maybe two, then slowly get back in. I can however do most weight training exercises. Should I be concerned with the meal plan/macros? I’m fine staying the course, just thought I’d ask. :). Thanks for the challenge! It’s exciting!

Hi Karissa! 🙂

As long as you are able to push hard and intense with your weight training workouts, I would stick with the meal plan as written. Phase 1 is only 4 weeks, then calories start to decrease. And if you are pushing as hard as you are able to with the weight training workouts, all those calories will be needed and put to good use building lean muscle, and may even help your hip heal more efficiently! 😉

[Naomi]

malamo720 wrote:

Hi again- so I tried again on my computer. Opened it and can see everything, downloaded fine. But when I try to print, I have blank pages that shoud be the content and then Nicole’s Picture on others. Below is a snipit of what I see. Thank you!

Can you please email your issues to: [email protected] and someone can help you there? I am not sure what else to tell you.

[Naomi]

Erica Gurda wrote:

Oh gosh,
I was not even thinking about this. I was going to start back up taking pre-workout again. This most likely probably a no-go correct? I use to take it pre-babies. My daughter is now 9mo and im done nursing so i was pumped to start again… i dont want to deviate from the nutrition plan though

You can take a pre-workout, it is in the list of supplements in the Supplements tab. Make sure you read through all the challenge info so you don’t miss anything 😉

[Naomi]

malamo720 wrote:

Hi- when I open the ebook, I do not see an arrow in the top right. When I downloaded it, the content does not print. Thank you for your help.

Hey there- I have no clue what the problem could be. I was able to print the ebook fine after downloading. All you have to do to print the ebook is open the ebook, move your curser onto the ebook and then click your mouse anywhere on the ebook to let your printer know that is what you want to print, and then go up to your menu bar and hit “file” then “print.”

I hope this helps! Good luck 🙂

[Naomi]

cajohn74 wrote:

There is no 2nd chance to re-upload a before pic before tomorrow- is there? Not a huge problem they are “correct” but just not the best shots I thought I was uploading. Just thought I’d ask if that’s ok and how (go to upload pics again?)
Thanks.

Yep, you can re-uplaod your pics. Just go through the whole upload process again with pics, weight, measurements, etc. We’ll see there are two before entries for you and only use one of the before entries 😉

[Naomi]

sheralyn.king wrote:

The Food Exchange List contains a section “Optional Condiments”. When do these get used?

Hey there- you can use these any time you’d like to, within reason of course, and not in huge quantities, if you need a little something “extra” for flavor, texture or excitement. Use your best judgement and don’t go too crazy ;-P Using these a little here and there with a few meals isn’t going to affect your progress as long as you are smart about using these sparingly.

I hope this helps! Good luck with the challenge 🙂

[Naomi]

m.bruns wrote:

Hi, under the phase 1 tab it says
As you’ll see on the workout charts below, there is a space in the right hand margin for you to write down the weight you are using for each exercise so you can keep track of this. Write down the weight you are using for your final set of each exercise, because this is the one where you should be trying to lift the most weight.

where are these workout charts please? they aren’t ‘below’ as noted above ..

Sorry, the extra space in the right hand margin is in the PDF Booklet where is says “Weights Used” at the top of the column all the way to the right on each day of the workout for the given week you are in of the challenge. Sorry for the confusion!

[Naomi]

What calories and macros do you think would be appropriate for you for Phase 1 of this challenge? And Phases 2 and 3?

What are your goals for this challenge and what do you hope to achieve at the end of these 10 weeks?

[Naomi]

lallooj wrote:

QQ, I’m not a vegan or vegetarian but I did a practice run of the meal plan yesterday just to see how it was and I find myself put off by the amount of meat. I wouldn’t normally go through that much in one day and I’ve been enjoying meat less and less recently. However I do like the rest of the plan and I don’t plan on going vegan. I wanted to just check can I substitute some of the vegan proteins for meat? Assuming portions are calculated correctly for the macros. How many portions of the Vegan Protein would equal a meat portion and also what could you substitute for Fatty protein if needed?

Thanks!

Hey there- the vegan meat options are not interchangeable with regular meat because the macros are completely different for vegan meat substitutes. Vegan meats have carbs and different protein and fat ratios whereas regular meat such as chicken or lean fish are pretty much just pure protein sources with very little fat and no carbs. If you look at the food exchange lists, you’ll see that vegan meats are not interchangeable with lean meats, so they have different categories.

The two regular meal options are interchangeable and you can use the exchange lists to swap, but the vegan meal plan is not interchangeable with the regular meal plan, and vegan list of exchange foods are interchangeable with vegan only.

If you are food journaling in My Fitness Pal and are comfortable and experienced with IIFYM (If It Fits Your Macros) then you can sub with vegan meats on the regular meal plan as long as you stay within your macros for the day.

Best of luck with the challenge!

[Naomi]

deziree20 wrote:

Hi. Both the at home and dumbbell only workouts, phase 3, weeks 8-10, have a lower body workout that has 100 reps each. I have bad knees and this doesn’t seem like an option for me. Is there a low impact option I can substitute these workouts for?

Hey there- you can just use body weight and minimize your range of motion, so don’t go all the way down in your squats (only half way) The frog pumps and deadlifts don’t affect the knee joint so you should be fine with those. The only two exercises I can see giving your knees issues are the dumbbell squats and goblet squats and you can omit the dumbbells and don’t go any lower than where you feel comfortable, or just above where you feel any knee discomfort.

I hope this helps! Good luck 🙂

[Naomi]

Cathleen wrote:

Hi,
How do the optional condiments work? Since all those items after additional calories they will alter the meal plan macros (MP1 doesn’t have any meal that you can include a condiment). How often can you add a condiment to a meal?

Also, can I use my Flavor God spices as an optional condiment? I only see Mrs. Dash on the list.

Thanks,
Cathleen

Hi Cathleen-

You can use Flavor God, yes. As far as optional condiments go, you should use them sparingly and within a reasonable quantity. It’s only if you want an additional little something from time-to-time but not meant to be “abused” and used in large quantities at every meal. Does that make sense?

Best of luck with the challenge! 🙂

[Naomi]

Rhondalyn Waddell wrote:

I agree. I’m 5’1” and will be 62 by the time this challenge is over. I can’t imagine losing weight eating that many calories. 😕

The calories will decrease as the challenge progresses. Yu need calories to build lean muscle. You can’t build muscle if you are eating too few calories. The first part of the challenge is focused on building lean muscle and then into more of a cutting phase. Body transformation is not only about caloric deficits and weight loss. Even body fat loss is not always just about weight loss.

Trust Nicole, she knows what she’s doing 😉

[Naomi]

Yep, that is correct! As long as you stay within the goal calories and macros, you can add some of the vegan options to the non vegan meal plan 🙂

[Naomi]

pennyzmail wrote:

Excited to start the challenge. Really want to knock this one out of the ballpark!! Question for Nicole and 12 hour shift workers. I work 12 hours as an ICU nurse with an hour commute each way so very long day. I dont workout on my 3 12hour days. So I am trying to zero in on this challenge it is my 3rd one. The calories scare me and truthfully not sure how to get that in on my work days. Its a challenge in itself. I do not workout on my work days ive tried it just doesnt happen. Any other suggestion? Im trying to stay focused but feel overwhelmed already.

Hey Penny! I can’t imagine trying to work around that schedule, I know it’s tough! My recommendation is to stick with everything to a “T” on your non working days, then on the days that you work, just to the absolute best you can to get the calories and macros in (don’t be afraid of calories, just trust the process! Your body may respond even BETTER with a slight increase in calories). Trust Nicole, trust the program she has laid out for you to make the best changes to your physique in order to reach your goals, and don’t worry or be scared of a program that a pro like Nicole has designed 😉

YOU’VE GOT THIS!!!!

[Author]

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