[Naomi]

Cindy Jönsson wrote:

Hi, I just find out that I can have prediabetes. On days when I dont do cardio, should I cut down the carbs? Or maybe everyday?
Hope for answer.
/Cindy

Hi Cindy- I am so sorry to hear about your medical issue! 🙁

Please consult your doctor or a registered dietitian who specializes in pre-diabetic and diabetic nutrition. This is a medical issue and not within our scope of expertise to advise you on what to eat, when and how to eat in order to manage your medical condition.

Best of luck!!

[Naomi]

erinsaeger wrote:

Looking ahead to phase 2, supplements suggest a fat burner. Does Nicole have one in her line of products? I think I recall something being recalled or reformulated or something-was it the fat burner? What does everyone use? How do we go about picking one out?
Thanks everyone!

Hi Erin-

Nicole’s fat burner hasn’t yet been released, but in the Supplements Section of the program, if you scroll down to the heading “Fat Burner,” she explains what you should look for in a fat burner supplement: https://nicolewilkins.com/challenge/60-day-total-body-transformation-challenge-2020/?section=supplements

Good luck 🙂

[Naomi]

Katie Wahe wrote:

Is each set of the lateral raise shoulder exercises supposed to be a drop set or just 3 sets and then a drop set ?

Each set is a drop set 🙂 (shoulder burn!!)

[Naomi]

Thank you, I appreciate that and I truly understand your frustrations.

I am a certified personal trainer, fitness nutrition specialist and have over 15 years of experience working with a wide-variety of clients both on-line and in-person to reach their health, fitness and wellness goals. While I have personally experienced pregnancy, nursing and trying to get back in shape after delivery while nursing, I don’t have the professional requirements to offer any recommendations regarding nutritional needs for a nursing mother, regardless of how much or little you are nursing or the age of your nursing young. Since pregnancy and nursing falls under the medical umbrella, it is out of our scope of practice to make any recommendations and would be unprofessional to do so (or else we would just be another group of fitness experts throwing info out there that we have no business throwing out there – and there is plenty of that already).

With any and all clients that I’ve trained in the past who were pregnant or nursing, I would refer them to either their OBGYN, or to a registered dietitian who specializes in women’s health, particularly pregnant and nursing moms.

You bring up a very good point with regard to the need for a more specialized integration of sound, medical-based nutritional expertise with fitness goals for women during pregnancy and postpartum, particularly during all stages of nursing.

I appreciate your kind words and am sorry I can’t offer you more specific advise that pertains to your individual needs. I wish you the best during this challenge and think it’s awesome you are continuing to give your daughter the unparalleled nutrition only your body can provide her (pretty amazing, right??) 🙂

[Naomi]

Yes, I have an 11-year-old son who I nursed for nearly a year. For nursing challenge participants, we are instructed to refer you to your OBGYN for your individual nutritional needs while nursing.

[Naomi]

alysonmmorgan wrote:

Hi- I’m using a treadmill for my cardio and recently started experiencing knee pain/soreness. Any recommendations to help with this? Do you push through and it gets better over time as your body gets used to it or better to rest and do a different type of cardio before returning to the treadmill? Just trying to prepare for phase 2 when cardio increases! Thanks!

I am so sorry you’re experiencing this. Do NOT push through this kind of pain, as it will only lead to injury and won’t just magically get better. I would recommend the elliptical or stationary bike if you’re experiencing knee pain, as the elliptical and bike are easier on the joints and don’t cause the jarring or need for shock absorption as much as the treadmill.

Good luck! 🙂

[Naomi]

Debbie Pace wrote:

Apparently, the pull ups have helped create a shoulder impingement, and I’m not able to lift my arms above my head for two weeks while doing therapy. I can still do triceps and biceps, but no lat pull downs or arm raises, etc. Are there any suggestions for exercises I can do that may still work the shoulders while I rehab?

Thanks for the help.

I would only stick to the exercises in the program that are cleared by your doctor and that don’t cause any pain or discomfort. Skip any of the exercises that call for pull-downs or raising your arms, and just do an extra set or two of the exercises you are able to do.

Best of luck with your recovery!

[Naomi]

mcbride1967 wrote:

Hi, not sure if this is normal but I am super fatigued in the mid afternoon .
I am following both the meal plan and the workouts nearly 100% . (Have been dealing with a nasty cold )
I am drinking tons of water and sleeping well .
Is this common? I am in a constant state of soreness -like everyone else I’m sure !

It is not unusual to experience fatigue when:
– starting a new fitness program (workouts & nutrition)
– fighting off an illness such as a cold

If the workouts are unlike any program you’ve doe before, it is normal to feel sore. I would personally feel disappointed if I wasn’t sore from my workouts.

[Naomi]

yose_bug wrote:

Help-I need options for cardio in phase 2!
I have access to battle ropes, bike and rower (but I see most of these cardio 45 sessions have treadmill and elliptical and steppers)….is there any other options for 45 min sessions.
I get bored doing same things over again and start to lose interest
Thanks!!!

Hey there- you can do any cardio workouts you want to, the ones Nicole has in the challenge are just workout ideas. You can look on YouTube or other sources for cardio ideas based on the equipment you have access to. The only caveat is that you stick with the cardio time, duration, frequency and type (HIIT, steady state, interval, heart rate range, etc) outlined in the cardio portion of this program. HOW you do the cardio exercises is totally up to you 🙂

Good luck!

[Naomi]

ella1 wrote:

Hey Team Nicole, I’m still nursing my 21-mo.-old daughter a couple times a day. Not for very long — probably about 4-6 oz. total for the day. Should I count this into my meal plan somehow, or just let it fall into “extra” cardio calories somehow? 😉 Thanks!

HI Ella- congrats on your baby! Your nursing needs are a very serious matter for the health of your baby that you should discuss with your OBGYN. Please make sure you bring in the meal plan for this challenge and discuss your nutrient and caloric needs with your doctor.

Good luck! 🙂

[Naomi]

betht98 wrote:

Hi. I’ve noticed that I’m gaining weight on this plan. I was on keto and 45 minutes of hiit cardio 6 days a week before starting this challenge. Should I go back to that or continue on this program? I really don’t want to gain anymore weight.

I would stick it out for the rest of the challenge, you are in the building phase now and haven’t hit the cutting/shredding phase yet. See it through to the end, then if you want to you can go back to what you were previously doing.

[Naomi]

angreid80 wrote:

Should I be concerned that I have not lost any weight? I definitely feel better and feel like I am more toned but my weight has not changed.

If you feel better and feel more toned, then I would not be concerned about not losing weight. You are still in the building phase of this challenge.

[Naomi]

alannarice82 wrote:

Does anyone have any ideas for sunstitutes for this meal when I get sick of it??? I have done tuna but that’s where my creativity ends.

You can eat any of the other meals on the meal plan more than once, or use the food exchange list if you get tired of a particular meal.

[Naomi]

jlamothe0908 wrote:

I am 5’4″ on meal plan 2.

Since you’re right on the cusp and your body isn’t responding how you would like it to right now, you could always try switching to meal plan 1 to see how your body responds to the fewer calories. If you see better progress with meal plan 1, just follow that meal plan for the duration of the challenge, including the meal plan change for Phase 2.

Everyone’s body responds differently, so just see if that works better for you in particular. Good luck 🙂

[Naomi]

martialartgirl wrote:

Hi all, I love doing Yoga and I feel like I need to integrate it into my weekly routine. I’m wondering if I want to take a few classes a week, would it be better to do it on “off” days or after a weight lifting workout?

As long as it is gentle, restorative yoga, you can do it either on your rest days or workout days depending on your schedule and when you can fit it in. If it’s more intense yoga, I wouldn’t do it on your rest days 😉

[Naomi]

Darby wrote:

I have a dilemma. I posted a couple days ago about a knee issue but it went under another members post on injuries,I just realized… but with leg day tomorrow there are some moves like squats lunges I’d like to give my knee more time to recover. It’s still swollen. Should I do legs but moves I can do dead’s hamstring curls etc or do day 3 and push legs out farther in the week. Or do cardio and let it rest.
My knee I’m having issues with tight tendon connection points that pull my tibia and fibula out of alignment. When I ran Thursday it got pissed and started to swell the I did a hiit class and should have stayed with the total body workout and machine cardio. It was swollen all weekend😔. Trying to be smarter but guidance is nice 😉

Hey Darby- this is totally up to you (and your doctor) based on the severity of your knee issue and what pain or discomfort you are still feeling in your knee. Here is my advice:

1. If you haven’t seen a doctor or ortho to have your knee assessed, I would highly recommend doing this if you don’t know the severity of your injury. You could be further damaging your knee which can potentially lead to other injuries with your body trying to compensate for the load your knee can’t handle right now.
2. If you have seen a doctor for your knee issue then I would follow the guidance of the doctor with getting back to leg exercises, what movements are ok to do and not ok to do.

I hope this helps, good luck! 🙂

[Naomi]

jlamothe0908 wrote:

I am gaining weight in my waist, is this normal? Should I cut back on my calories somewhere? It’s not a very encouraging feeling!

Hey- what meal plan are you eating and how tall are you?

[Naomi]

marthalovesherfamily wrote:

Hello, is it okay to get massages during this training? I’m concerned the massages will keep my muscles from being defined.

Hey there- I am not sure where you heard that getting a massage will keep your muscles from getting defined (??) but the act of massaging muscles has nothing to do with definition of the muscles. Muscles become defined/cut because of body fat loss and muscle gain, nothing related to massages.

Enjoy your massage 🙂

[Naomi]

narby67 wrote:

Hi, looking ahead I found the landmine row (Monday)video goes to main page and not the video demonstration
Thanks in advance

Can you please email any technical issues, such as video link problems, etc., to: [email protected] and the technical team can get on it? We can’t fix any of that via the forums, only answer any questions you have regarding the challenge program material.

Thanks!

[Naomi]

pearlosea wrote:

I have suffered from tendonitis from repetitive work. I’ve had physical therapy thru work and I am better but lifting heavier seems to aggravate it again. I started lifting lighter or modified with more reps. Is that acceptable? I struggle with bicep hammer curls and some chest presses. I do the lateral and front raise with dumbbells instead if the barbell. Thanks

Hey there- I am so sorry you are suffering from tendonitis. I don’t understand your question, however. The only question I could get form your post is “is this acceptable?” Do you have a choice given your tendonitis? All you can do is the best you can with what you have to work with. You can’t lift heavier without aggravating your tendonitis, so I am not sure what your question is.

[Naomi]

andrea_gurine wrote:

I have been craving so.e spaghetti and found a sauce that has 35 cal, 6g carbs and 1g sugar per half cup. Is this a meal plan friendly option? Plan on using chickpea pasta. Would the sauce count as veg? Or could I add some mushrooms to round out the veg component?

Hey there- if you are going to eat foods that aren’t on the meal plan or the exchange list, then you’ll need to calculate these things on your own using My Fitness Pal. Nicole spent a lot of time creating the various challenge foods, meals, recipes and food exchange list for this particular challenge. If you want to deviate, then then you are free to do so and have more of an If It Fits Your Macros approach, but you need to calculate all of that on your own.

Bets of luck!

[Naomi]

jlamothe0908 wrote:

Hi Naomi, sorry I didn’t know how to explain it. But lets take the HIIT workout for the spin bike as an example. How do you follow all the changes while you are exercising? Do you write it out on a board or?

Oh, gotcha! I just print out the workout in a smaller (pocket sized) print and put it on the cardio equipment to follow along 🙂

Or you can write it down on a note pad and put the note pad on the cardio equipment, is that what you mean?

[Naomi]

Glenda Chapman wrote:

How many grams or ounces in a medium apple?

Hi Glenda!

Nicole covered this on one of her previous Q&As either last week or the week before in the Facebook community Page.

She isn’t giving out specific grams for apples, but did give the parameter of:
– a small apple is smaller than your fist
– a medium apple is about the size of your fist
– a large app is bigger than your fist and clearly just a BIG apple

I hope this helps, good luck! 🙂

[Naomi]

jlamothe0908 wrote:

Hi, Can anybody give me some ideas on how to follow the changes in the cardio workouts? it’s hard to keep track of where I am at while I’m trying to do the workout.

Thanks,
JoAnn

Hi JoAnn- can you be more specific about which cardio workout you’re having issues with and what you mean by “follow the changes” in the cardio workouts? I don’t exactly understand what problem you’re having and what you’re asking.

[Naomi]

katiepierson12 wrote:

Good Morning!

I unfortunately hurt my back last week and have needed to significantly decrease my activity. I am a fitness instructor and can’t even teach half a spin class without being in substantial pain this week. My question is if I should continue eating exactly as the plan indicates even though I am unable to to train like the plan states as of right now. I am still down a pound following the current meal plan. Didn’t know if I should adjust my calories to phase 2 Thanks for your input in advance.

Hey there- I am so sorry about your injury! Which meal plan are you following, Meal Plan 1, 2 or 3?

[Author]

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