[Naomi]

christina_sotopr wrote:

Hi, I seem to have the flu and have not been able to train this week. I don’t have COVID as I tested negative. Should I drop the calories since I’m not working out? I’m on meal plan 2 (I’m 5’5)

Hey there- how as your appetite been since you’ve been sick? I would stick with the meal plan as much as you are able to based on your appetite, but don’t force yourself to eat if you aren’t hungry. I typically lose my appetite when I’m sick. Just stick with some of the meals and foods on the meal plan to eat when you’re hungry, but focus on eating to nourish your body back to health right now.

Feel better soon, and please keep us posted! 😉

[Naomi]

Ursula wrote:

Hi!

Just wanted to confirm the incline for the 5 rounds is 0.5 % not 5% incline , I’ve done it both ways , I was just checking on it?
And the max incline of my treadmill is 10% , should I adjust the speed to 3.2 or higher ?

Thanks
Ursula

Hi Ursula- at that pace (7-8mph) I am not sure you could do a 5% incline, as the 7-8mph pace is a pretty fast all out sprint. The way it is written is correct 🙂

~ Naomi

[Naomi]

NIKKI wrote:

I’ve convinced my husband to do this challenge with me. Because of deaths in our family we are just starting today. I bought groceries and will sit down with him to explain the ends and outs of the nutrition plan tonight. He has a question though…he’s diabetic. Very under control, but he’s number 1 afraid of all the food and number 2 afraid of the carb counts for the day.

Thoughts? I told him the workouts and food will even out and the way we normally eat is A LOT worse than this meal plan. Has anyone followed these meal plans with diabetes?

Thank you and have a peaceful day!! ✌️✌️

Hi Nikki- since your husband has diabetes, and this is a medical condition, he will need to go over the meal plan and carb numbers with his doctor. I don’t know if he is suppose to be staying under a certain amount, but diabetics are typically suppose to watch their carb intake because of insulin levels, so he is right to be cautious and should definitely make sure this meal plan is OK with his doctor due to his medical nutritional needs.

[Naomi]

angreid80 wrote:

I can’t remember where I saw the recommended mix in for the protein powder. Is almond milk ok or should I just be using water?

Hey there- it is in the meal plan. If it doesn’t say Almond Milk in the meal plan, then you will just mix with water 🙂

[Naomi]

Ursula wrote:

Hi,

Prior to starting this challenge I was doing two leg workouts a week (1 focus on hamstrings and one quad focus) and this challenge is one leg workout a week in phase one , will doing one leg workout hinder my progress ?

I know I should trust the process 😀 just wondering what your thoughts were?

Wishing everyone a wonderful week!,

Ursula

Hi Ursula-

Doing one leg workout per week will not hinder your progress. I personally only work legs 1x per week, sometimes 1x every other week or 2x’s per month. Many body builders and professional figure competitors only train legs 1x per week, just like they train back, chest, shoulders or arms often times only 1x per week. As long as you are hitting your workout hard enough (and this leg workout had me sore for 4 days after!), you will see results.

In Phase 2, which is in 3 weeks, you will have 2 leg workouts per week. Push hard girl, and as you mentioned, trust the process!

~ Naomi

[Naomi]

tonyisha wrote:

Hello!
I workout before I go to work in the morning and have been doing so without eating. I have the orange smoothie right after workout and drink my BCAA’s during my workout. Is working out fasted counterproductive?
Thanks

Hi Tonyisha- this is a very individual thing. If you have been working out in a fasted state for a while and have good energy for your workouts, are seeing god muscle growth, and enjoy doing that, then I wouldn’t change anything.

Best of luck with the challenge! 🙂

[Naomi]

carvelhouston wrote:

Can I exchange the under meal plan #1 /meal 5 a protein waffle. The protein waffle recipe that was in the first challenge this year? For the Fruit use small banana and microwave 50 grams of blueberries for the syrup.

As longs the macros end up the same at the end of the day, yes. Just make sure you food journal everything so that you know you aren’t going over or under your calorie and macro goals for the day 😉

[Naomi]

rasmussen.danielle wrote:

I was curious if it matters if we use plain almonds vs lightly salted or even smokehouse. The macros don’t change the only thing that increases some is the sodium. Thanks 😊

As long as the macros are the same, it doesn’t matter if it is higher in sodium or not, so whichever you like the best 🙂

[Naomi]

Donna Haug wrote:

Hi all, I’m on meal plan 3. I’ve seen some messages about overnight oats. Who all does this and what recipe do you use?

Hi Donna- I’d love to help you out, but I’m not sure where you’re seeing messages for overnight oats and what the messages are pertaining to, as an overnight oats recipe isn’t apart of this challenge but has been incorporated in past challenges.

Can you tell me where you are seeing messages about this and what the messages entail?

[Naomi]

emilyely718 wrote:

HI!! Do instagram stories count toward the weekly prizes?

Thanks 🙂

No because they often disappear before we can see them and we also can’t re-post them as easily as regular posts.

[Naomi]

gmonaco1655 wrote:

I am having a hard time with this one. I don’t want to modify I want to conquer it!

I love your attitude!! You will definitely conquer it with that mindset 😉

[Naomi]

Stephanie wrote:

what is considered 1 rep for this move? Is each individual grip 1 rep, or is 1 rep after you’ve completed the 3 grips?

One rep is after you’ve done all three grips — each different grip is considered part of one rep, not a separate rep for each grip 🙂

[Naomi]

lesann22 wrote:

what is considered one rep for the up an over dumbbell press?

Up and Over is one rep, when you do both movements one time 😉

[Naomi]

heatherez38 wrote:

Hello! MP 2 post workout recommends the orange smoothie. The recipe for the orange smoothie includes 1.5 P. The macros show 1P. Should I use 1 or 1.5 scoops of protein powder?

You should use 1.5 sc protein powder 🙂

[Naomi]

laurasw wrote:

Just a very minor mistyped duration on gut buster and lotta tabata it reads 30 minutes but under the 40 minute header.

Thank you so much for letting us know 🙂

[Naomi]

Cathleen wrote:

Hi,

How do you count those: 1,2,3,4 etc to 20 or 1,1 2,2 etc. to 20.

Thanks
Cathleen

Hey Cathleen- can you please tell me which of the three workouts you are looking at and which day for this exercise?

[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!

[Author]

Posts