[Naomi]

Michelle Schabel wrote:

Can I use peanut butter, almond butter in place of the seeds? They make me nervous. I know, sounds silly. Thank you

Hi Michelle- nut butters are not the equivalent calories and macros of chia seeds and are not an even swap, so I would just choose a different meal.

[Naomi]

jaimiemiller22 wrote:

Thanks!

Make sure you read through all of the info and videos in the program so that you don’t miss any important info! 🙂 Best of luck with Phase 2!

[Naomi]

salvina_27 wrote:

My download has the same and I signed up late. Trying to get the same information. I do see the servings, but nutritional info is not correct

Hey guys, I’m so sorry! I’m waiting to hear back about the calorie/macro info for this and swill get back with you ASAP as soon as I hear back. Thank you so much for your patience.

[Naomi]

cajohn74 wrote:

Hi, I see Nicole advises to keep the lbs about the same as phase 1 (this is gym version for me). Should we therefore be increasing lbs for a pyramid in this phase too? Thanks

Hey there! You will only pyramid if Nicole indicated to pyramid in a given exercise 😉 Bets of luck with Phase 2!! 😀

[Naomi]

salvina_27 wrote:

Ok thanks Naomi. Was looking forward to prepping it for phase 2 😊 Just not sure how many servings it makes.

Please look at the recipe, it tells you below the title on each recipe how many servings the recipe makes 😉

[Naomi]

brendakleinsasser wrote:

I am dairy free and looking for meal inspiration to replace the dairy in the meal that contain it.

What meal or meal(s) in particular are you looking for a replacement for? The replacement suggestions will depend on what the particular dairy food is.

[Naomi]

atwoodbrenda wrote:

Hi there,

I have a 17ft oval trampoline i bought during COVID for teen granddaughters and no one is USING IT!!! Do you have a suggestion on how long I should jump and do seat drops to get a good HIIT? After a few minutes I feel like i had a 29 min session! I may need to do intervals

Hey Brenda- I am really not sure if I can help you with specific workouts for a trampoline. The best thing you can do is monitor your HR and follow the cardio protocol Nicole has outlined in the cardio section for the challenge (copied and pasted below):

Phase 2
• 4 days per week
• 2 days of 30 minute HIIT cardio sessions
• 2 days of 40 minute Interval cardio sessions
• HIIT Cardio Range from 120-190 bpm
• Interval Cardio 140-165 bpm

Tips
• Be sure to wear a heart rate monitor to make sure you are challenging yourself during your cardio sessions. Don’t just go through the motions!
• I do not recommend doing HIIT cardio on days you train lower body
• The cardio workouts below are suggestions – this is the one part of the program where you have some flexibility to “do your own thing” provided you are performing cardio for the amount of time prescribed. Feel free to do your own cardio workouts as long as you are following the above guidelines and keeping your heart rate within the recommended zones.
• Since a lot of you will be training from home for at least part of this Challenge, I’ve included a number of bodyweight-only workouts in this plan in addition to workouts that require some type of cardio machine.
Feel free to do your own cardio workouts as long as you are following the above guidelines and keeping your heart rate within the recommended zones.

[Naomi]

ninay1963 wrote:

on phase 2 dumbells at home the warm up and first 2 exercises are not showing demos on the website. Will be be active or is this an IT issue?

Hey there- can you please email your question to: [email protected] ? Thank you! 🙂

[Naomi]

Nancy Miller wrote:

Can you use a different nut besides walnuts in this recipe? Almonds or pecans possibly? I cannot eat walnuts.

Almonds and pecans have different calories and macros than walnuts do, so I wouldn’t recommend replacing them with a different nut. I would choose a different meal.

[Naomi]

Kathy Lonergan wrote:

So what I thought Was a bunion for awhile now, turns out to be arthritis and it’s becoming painful enough that I can’t flex my right big toe. Are there any substitutes for standard calf raises or do I just Skip that?

Hey Kathy! Ugh, I am so sorry to hear that, I know that can be painful! To contract your calf, you have to “flex” (flexing is contracting the muscle) your foot, including your big toe, so I would just skip any calf exercises or movements that cause the bad kind of pain.

I hope all is going well! 🙂
~ Naomi

[Naomi]

salvina_27 wrote:

Looking ahead also, and I don’t think nutrition info is correct as it is the same as Protein truffles and says “per ball”. Can you please tell me how many servings and nutritional info please? Thanks

Hey there- I will shoot Nicole a message and double check this with her and one of us will get back to you ASAP! 🙂

[Naomi]

Donna Haug wrote:

Curious… is broccoli slaw just chopped up broccoli?

Yep, pretty much! Anything that is a “slaw” is really just the way it is chopped, like slaw style. So broccoli slaw would just be broccoli but chopped in a way that you can make a slaw.

[Naomi]

joseegdavid wrote:

Will that be the case with phase 2 and phase 3 as well?

yes, that is correct.

[Naomi]

joseegdavid wrote:

Hello,
Just wondering how long the strength training part should take? I realize some muscle groups require more time but I’m wondering what is the typical amount of time these should take. Sometimes it takes me about an hour and a half to get through a workout. (Not including cardio)

Hey there- the strength-training workouts should take around an hour, give or take depending on rest time, how slow or fast you do your reps, sets etc. but they should typically last around an hour 🙂

[Naomi]

beckywrkm wrote:

Looking ahead to phase 2. I am curious do you drain the ground beef before adding the broccoli slaw, or do you leave it as is?

I will double check with Nicole, but I’m pretty sure you leave as-is since it typically says to drain it if it should be drained. It also says to add water as-needed, so the slaw will need to be moistened in some way whether it’s water or the left over juices from the meat.

[Naomi]

gbarth wrote:

Hi
On Phase 2 Gym training the video for DB Z Press does not come up. Thank You

Hey there- can you please email any technical issues with video, printing, links, etc. to our tech support at: [email protected] and they can get this resolved for you? Thank you! 🙂

[Naomi]

valeriepicco wrote:

Hi, can Protein Truffles be frozen? I’m starting my meal planning for the next phase.

Hey there- you should be able to but I personally haven’t tried so I am not 100% sure what they will be like thawed. I would recommend thawing them in the fridge for about a day, maybe? Let us know! 🙂

[Naomi]

britany.bsf wrote:

What can the hemp seeds be replaced with in the truffles?? Hopefully something, super allergic to them.

Hey there- the macros in hemp seeds are pretty unique and I don’t know what an equivalent would be as a replacement. I would just choose a different meal. I hoe this helps, good luck!

[Naomi]

laurapie713 wrote:

The nutrition plan is figured by weight and height. Is there any circumstance in which activity level should be considered?

I’m 5’3”, 133 lbs
Following meal plan 1
1783 calories

I’m really struggling with sticking to the 1783 calories . Not because of food options..I love the food. But from simply being too hungry. I complete all workouts as written and I’m very active with house projects, family activities, etc. On top of that , I have a full time job as a landscaper. I spend 40 hours of my week walking, digging , lifting , bending , squatting…(you get the point) all while being in the elements of the weather . Right now it’s 90 degrees and my shirt is pure sweat by the end of the day . It’s exhausting work!

Hey there- this can be so specific to each individual, as some people are pretty sedentary or have desk jobs and only exercise for their workouts. This is your call, so if you feel like you need to bump up to the next meal plan due to your high activity level, and you are seeing results and are comfortable sticking with that, then that is totally up to you 🙂

I hope this helps! Best of luck with the rest of the challenge 😀

As I look forward to the next two phases , I do not know how I’m gonna make it cutting my calories to 1500 then 1300! I’m very concerned. What are your thoughts? Do I need to adjust to such low calories to see the results I want ? I will do that if need be but I will be miserable

[Naomi]

Manon wrote:

Are there exercises that can be added to the training to help the girls? I have approximately 60-75lbs to lose and I want to help the girls not to teach my knees so to speak. 🙂

Hey there – we cannot recommend any additional exercises for the challenge workouts that Nicole has designed for this challenge. But if you are interested in one of the Nicole Wilkins Team trainers putting together a personalized program for you and your specific goals, you can email: [email protected] to inquire further 🙂

Best of luck! 😀

[Naomi]

gsdriscoll wrote:

Can you use Red Wine Vinegar I did not on the list? Can you drink LaCroix? sparling water?

Yes, those should both be fine. But please look at the nutrition label for both, as well as the serving size for the calories/macros —- they may just be negligible and not enough to make a difference, but double check and make sure 🙂

[Naomi]

Jaynelle Didway wrote:

So this might be a silly question but the left side of my upper body Isn’t quite as far ahead as my right. I’m seeing definite change to my right side which Isn’t a huge surprise since I’m right handed however is extremely frustrating as I’m not sure how to strengthen my left side so that it will catch up.

Can you give some guidance? Hope that makes sense.

Hi Jaynelle- I totally understand, everyone is dominant on one side more than the other, and everyone has somewhat muscular imbalances on one side than the other. This can be from carrying a book bag on one shoulder thought grade school, and lots of other reasons.

Without knowing what degree your muscular imbalances and strengths are from one side to the other, it is really hard for me to give you any advise, other than this is perfectly normal to some degree. You shouldn’t try to lift heavier or more on your weaker side because you may end up causing more muscular imbalances.

Can you be more specific about what muscle or muscles you are trying to strengthen on your left side? And what exercises you notice this the most?

[Naomi]

Jaynelle Didway wrote:

How many grams of blackberries is acceptable on this challenge ? Wasnt sure if it would be treated the same as a raspberry.

Hi Jaynelle- if you are going to eat any foods that aren’t on the meal plan or in the food exchange list, Nicole recommends that you food journal in a food journaling app such as My Fitness Pal in order to calculate how much of what food you want to eat. I believe blackberries would comparable to raspberries, but in order to figure out your portion size for your meal plan (I have no idea what meal plan you are following) then you’ll just look up “blackberries” in My Fitness Pal and see how many grams or ounces are equivalent to the amount of lean protein (calories/protein) you have for your totals in your meal plan.

I hope this helps 🙂

[Naomi]

krysten_brake wrote:

I’m wondering if I’m able to eat lobster and what category it falls under / what amount I’m able to eat if so.
Thanks !!!

Hi Krysten- if you are going to eat any foods that aren’t on the meal plan or in the food exchange list, Nicole recommends that you food journal in a food journaling app such as My Fitness Pal in order to calculate how much of what food you want to eat. I believe lobster would be considered a lean protein, but in order to figure out your portion size for your meal plan (I have no idea what meal plan you are following) then you’ll just look up “lobster” in My Fitness Pal and see how many grams or ounces are equivalent to the amount of lean protein (calories/protein) you have for your totals in your meal plan.

I hope this helps 🙂

[Naomi]

Gayle wrote:

Can I use milk in my morning coffee? I usually use lactose-free whole milk.

Hi Gayle- whole milk will add calories, fat and carbs to your daily totals so if you are going to add any extras, it’s best to food journal in an app such as My Fitness Pal, weigh/measure all of your foods/drinks/little extras and log everything to make sure you aren’t going over on your daily totals.

While it may seem trivial to add a little splash of milk in your coffee or a dab of this and that there, you would be surprised at how much these things can add up.

Good luck with the challenge! 🙂

[Author]

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