Naomi
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Occasionally I need a bit of a boost in energy levels, as my workouts are late evening after a full day of “life” ….what is Nicole’s opinion on occasional energy drinks during the challenge?
Hey there- that looks like the nutritional profile of a pre-workout, so I thin you should be fine to drink an occasional one only if you feel you need it for extra energy before your evening workouts. Keep in mind you are adding 20 calories and 4g of carbs so these sneaky little things can add up to your daily totals, but as long as you’re not drinking them often or multiple times per day, you should be fine 🙂
Good luck with the challenge!
Just saw this question asked, but now I’m confused. Meal plan 2 option 2 has cheese listed as a fat. I’ve been using cheese as a fat. Do I need to stop? If so, how often can I use cheese as my dairy and what is the rule of thumb? Do I go less on LP? I really like being able to mix and match. Thank you.
Hi Sara- I am so sorry for the confusion, but cheese should be listed as a dairy, not a fat for this challenge.
Developing a very swollen knee from stupidity really, at the beginning of the week, it has been a real struggle with cardio, and figuring what I can do. I have really had to keep nutrition a top priority. … duh right? My appt is Tuesday when I see a specialist on my knee. I have continued with lift days for upper body this week and did what I thought I could otherwise. Any ideas on cardio? I have mixed up battle rope and kb swing intervals but have curtailed any impact on it until I know whats up.(I had trouble with bike and elipitical earlier) I am now wearing a brace that has helped the symptoms greatly.
Should I continue with the meal plan, as is, for the week, knowing next week the cut begins? Seems obvious Ive allowed the situation to get the better of me and have had to dig to stay grounded with this. I suppose Im looking to know if Im ok staying where Im at meal plan wise even though cardio is not happening like it should. I will pick it up when I can or can some up with a combo. Ideas?
Hi Darby- without knowing what is going on medically with your knee, we can’t recommend any cardio because we don’t know what movements might further injur your knee and it would be careless to recommend any cardio where you will use your legs. Upper body cardio ideas would be: battle rope workouts, punching bag, medicine ball slams, etc. But since your appt is tomorrow, you can just wait and see what your doctor recommends.
I would stick with the same meal plan even with less or no cardio temporarily, yes.
The fats differ for options 1 and 2 on meal plan 1. I’m not sure if they’re suppose to be 1/2 or 1 fat.
Maybe option 2 for meals 2and 3 are switched? 7g ghee would be 1/2 not 1.Meal 1 I understand as 7g vs 5g.so that one makes sense.
Please advise. Thank you!!
Hey there- I will run this by the team and get a confirmed answer for you 🙂
Is there a way to incorporate the peanut butter balls in phase 2? I swear they are one of the best treats for keeping me on track and I really don’t want to give them up! Any suggestions?
Hi Jamie- you can keep them in, yes! But you will need to food journal in a food journaling app such as My Fitness Pal, set your calories and macros to the set number on your meal plan, and, using an If It Fits Your Macros approach, enter your food in every day and just make sure you’re staying within your calories and macros for your meal plan for this challenge.
I hope this helps, and sp glad you’re enjoying the food!! Best of luck in Phase 2 🙂
Hi, I’m creating the timers for phase 2 cardio and I think is a error on the numbers of rounds
The round itself is 24 minutes and if we do 4 times will about 1 and a half hour, but 2 rounds is 48 minutes…
Then stepmill may be also short inrounds?
Warm up and cool down are 9min and 6 rounds of 4min is 24min so is just 33min but if I do 9 rounds of 4min then is 36min plus’s 9min equal 45min.Unless I am doing something wrong
Hey! I will check on these to confirm the correct numbers of rounds and get back with you ASAP 🙂
Hi, I’m creating the timers for phase 2 cardio and I think is a error on the numbers of rounds
The round itself is 24 minutes and if we do 4 times will about 1 and a half hour, but 2 rounds is 48 minutes…
Unless I am doing something wrong
I will double check and confirm! Thanks for checking, I will get back with you with an answer 🙂
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.
/CindyHi 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!!
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 🙂
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!!)
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??) 🙂
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.
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! 🙂
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!
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 coldIf 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.
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!
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! 🙂
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.
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.
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.
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 🙂
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 😉
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! 🙂
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?
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 🙂