Naomi
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Naomi,
Good News no surgery as long as I follow his orders. This means no working out for 4 weeks but so excited no surgery is needed. So I will stay on diet and do my light walking I am allowed to do and then finish up after the challenge ends. I pray that everyone stays injury free and has fun with the last few weeks!That is GREAT news Jennifer! YAY!! You can still focus on your nutrition and some activity, so that is AWESOME! All you can do is the best you can with what you have to work with, and you can make some great progress with what you have to work with 😉
This week has started off rough! While building a small fence on our land this weekend I ended up in an ER for a smashed right hand. Broke a finger near the joint (I tried to be tough but ouch) & needed stitches to close it back up as the joint came through the skin. I am off to see a hand surgeon tomorrow to make sure the tendons are going to heal correctly. The kind Doctor who reset & stitched me up said no cardio until stitches are out & no lifting for 6 weeks😱.
I will find out more from the hand surgeon his thoughts on surgery & if cardio is ok once stitches are out as I move to his care tomorrow. I was already behind due to getting the flu & bronchitis during phase 1. I have lost 4 inches in my hips, 3 in my waist & lost 8 pounds even though I was behind! I have enjoyed this challenge minus my own health challenges thrown into the mix. Hoping to stay on meal plan & if no extra surgery is needed do legs & cardio. I won’t finish timely but want to continue as my doctors allow!Oh no, Jennifer, I am so sorry!! I hope everything goes well with the surgeon appt, please keep us posted! And please listen to whatever the surgeon and your doctors advise you to do (and NOT to do 😉 ) xo
Is there a particular Cous Cous that should be used. It seems the macros are all over the place on different brands. I use the Rice Select Cous Cous original and my sister bought Near East original.
Hi Kerri- Nicole didn’t specify a specific brand, but I would try to find one that is as close to the macros listed for that meal in the meal plan, depending on what meal plan you’re on. I’m not sure how tall you are, but let’s just use Meal Plan 2 as an example: the total amount of carbs per meal would be 27g of carbs. I would try to measure out the amount needed to total the grams of carbs per meal. What are the differences in macros per serving for the two brands you mentioned? And are the serving sizes the same?
Help! Im loving this challenge. So proud of myself. Have stuck to every single workout and meal plan like a PRO.
I step on the scale today and nothing! Lost .5 lbs after 5 weeks! Ive noticed my cellulite has not improved either. Im 5’3″ and feel that maybe there is just too much food on meal plan 1.
Thoughts? Advice? SO discouraged this morning.Angela, am so sorry you’re feeling discouraged, but congrats for sticking to everything on the program 100%! I do have a few questions for you:
– has your strength and energy improved?
– how do you feel?
– how are your clothes fitting?
– do you see more muscle and/or definition in certain areas?The first phase of this challenge was lean muscle building (not necessarily a weight loss phase) and the phase 2 is a cutting phase, geared more toward fat loss. But we’ve only been in Phase 2 for 1 week, so you may start to see more changes this coming week. Fat loss doesn’t always mean you will lose weight. You may gain muscle and use fat, which will change and transform you physique, but you may not lose any pounds on the scale. Does that make sense?
Keep pushing, you’ve got this!! 😀
Thank you for giving more detail about your headaches. I can’t really see any correlation between your headaches and anything in particular with regard to your routine, so I am not sure what your headaches could be attributed to. A few things that could cause headaches:
– that time of the month
– fighting off a possible cold, other virus or bacteria
– stress/tension
– dry, cold air
– allergies
– too little sleep (doesn’t seem to be the case with your sleep)
– dehydration (you seem to be drinking plenty)
– high or low blood pressure
– hormonal issuesI hope you’re feeling better today and hope the headaches subside! Best of luck in Phase 2 🙂
Anyone else experiencing headaches in Phase 2? My first thought was hydration but I have been drinking over a gallon of water (my normal) every day. I’m getting my normal amount of sleep. Could it just be the lower amount of food I am eating that could be causing these?
Hey there- I don’t think the decrease in calories could be the cause of headaches. What day did you start getting the headaches? Do you get them every day? How long do the headaches last? Do you get them multiple times of the day?
I would try to pay attention to different factors that may trigger the headaches, such as what time of day they occur, how long they occur and how frequently.
Hi,
What does the hip circle do to change a squat? Just curious if it’s adding difficulty, changing how the muscles are engaged, or something else.Thanks!
ScottHi Scott- the hip circle makes a HUGE difference when you add it to just about any exercise. It increases the intensity of the squat in ways only a hip circle cam… just try it and see, you will notice pretty much immediately 😉
Now they are working again.
Glad to hear they are working 🙂 In the future, if you have any technical issues such as accessing any of the challenge documents or videos, you can contact our tech support team at: [email protected] and they can troubleshoot your problem.
Best of luck in Phase 2! 😀
How many grams would I weigh if I wanted to sub papaya for my fruit?
Hey Cristle- I’m not sure what meal plan you’re following or how many servings of fruit your meal plan calls for that you want to sub papaya for.
Here’s what I recommend you do:
For any food you would like to substitute that is not on the challenge menu, recipe or exchange list, you would do the calculations as follows:
– look at the instructions for the food you want to sub (in this case “fruit”) and follow the instructions, which for fruit would be that you want to aim for 25g of carbs per serving of fruit.
– look at your meal plan and see how may servings of fruit are called for in the meal you’re wanting to sub papaya for.
– look up “papaya” in My Fitness Pal and see how many grams of papaya will equal the amount that equals the serving size your meal calls for
– or you can Google “how many grams of papaya equal 25g carbs” if you don’t use My Fitness Pal.Or you can wait until after the challenge is over to eat papaya and follow the meal plan as it is listed to keep things simple 😉
I hope this helps, good luck! 😀
I had knee surgery over 15 years ago and menopause has kicked my butt the last few years so to be honest I was trying to give it my all but then the knees thought otherwise LOL. Just wanted to make sure I was getting the best results possible and if I needed to adjust food since I can’t go all out. Thanks!
Just do the best you can without hurting yourself 😉 There really is no need to push so hard that you compromise your knees. You can get great results by swimming, doing any of the elliptical workouts, stationary bike cardio workouts or any other low-impact cardio and not have to change the meal plan.
Best of luck to you! 🙂
My Cauliflower lentil loaf did not “loaf” – it did not stick together at all when baked. Tastes ok, ate like a scramble.
Anyone else have this problem?
thank youHummmmm – I am not sure why this might have happened, hopefully someone else who may have had similar issues can offer some insight.
Hi!
Loving the the challenge so far, and have a question about the goal deficit per day or week in the two phases. I sometimes have very hectic days where I’m walking a lot and on my feet most of the day. My fitness tracker tells me I’ve burned up to 3200/3400 on the busiest of days. So even if these are only accurate to a 25% margin it means almost a 1000 kcal deficit some days. And then I feel quite hungry and lethargic. So I’m just wondering what sort of daily or weekly deficit you have in mind on this plan. I’m thinking I perhaps should eat one more meal if I have a 3400 kcal day. I’m on meal plan 2 for women. 😊Hey there- I wouldn’t take into consideration the calories any of the trackers you use say you’re burning. There are SOOOOO many different factors that could come into play with your calorie deficit vs expenditure on a daily/weekly basis.
Nicole doesn’t set specific daily or weekly caloric expenditure “goals” to aim for regarding the amount of deficit you should try to achieve since there are so many different individual factors to consider.
My recommendation to you is to focus on following the transformation challenge – workouts, cardio and nutrition – as Nicole has it laid out for you 🙂
If you’re interested in a more individualized program created specifically for your needs and goals with more detail pertaining to you specifically, we do offer one-on-one training with Nicole’s Team. Best of luck with Phase 2! 😀
Hi,
Is it ok to split up the 45 min cardio workout, like do 25 min in am and 20 min in the pm? or is it best to do it all at once?Thanks,
Jo AnnHey Jo Ann- I would recommend keeping the 45 minutes in one chunk. For this Phase and this type of cardio, doing one 45 min cardio session will be more effective than splitting it up into two sessions. You may not get the same results if you change the duration of the workout to one 20 min and one 25 min session.
Best of luck in Phase 2! 🙂
I also have a question – I have bone on bone knees and did HIIT 3 days in a row which impacted my knee. It’s still swollen after a week and half and having a hard time doing the HIIT portion at such a high intensity. I am following Meal Plan 2 – should I adjust the calories for the lack of the HIIT/Cardio?
Hey there- if I am not mistaken, if you have bone-on-bone knee issues, you should never do any high impact cardio ever – no running or jumping or other cardio that causes your knees to have to absorb a high amount (high impact) shock. Have you ever discussed this with your doctor? Your knees do not have the cartilage necessary to absorb high impact shock of jumping movements and the pounding of running, etc.
I would only stick to low-impact cardio after the swelling in your knees go down. Make sure you ice your knees several times a day.
Since the calories are lower in Phase 2, I would not change anything about the meal plan, just be careful and don’t do anything your doctor would advise you no to do.
Best of luck!
I cooked my quinoa and weighed out 100g. When I enter the quinoa into MFP it says it’s 357 calories. Is that correct? That is the total of the meal for the most part. What did I do wrong?
I attached a snap shot.
Hey there- MFP may not be accurate with the brand you’re using since individual people are able to enter in totals, so someone may have entered in the incorrect totals (or maybe entered it in as cooked when it should be uncooked, etc). Can you look and see if there are several options in the database for that brand of quinoa?
So if you do a search in the database for for the brand of quinoa you’re using, see if several come up in the database.
I hope this helps, good luck with Phase 2! 🙂
The jog intervals for this one: what incline? Same or back down to 0? Thanks in advance!
You can bring the incline back down for the lower intervals. Good luck with Phase 2! 🙂
Hi, I have a question, the post workout meal in phase 2 says 2 LP 2 scoops of power isolate powder. The macros say post workout meal is 36g protein. Wouldn’t 2 scoops be 50g as 1 scoop is on the exchange list as 25g protein? 2 scoops power isolate & 2 rice cakes would be 50g protein 29g Carbs would it not? I’ve probably got this upside down but would be great if you could explain. Thank you.
That you for pointing this out, I will send an inquiry to the team for confirmation of the correct amounts and get back with you ASAP. Thank you! 🙂
Hello,
Meal Plan 2 Meal 3 option 2 has 7 grams of Ghee butter listed as F. However, when you look at the exchange list 1 F = 14 g Ghee butter. Which one is correct for Meal Plan 2 Meal 3 option 2? 7 g ghee butter (1/2 F) or 14 g ghee butter (F).Hey there- the correct answer should be 1/2 F, so 7g of Ghee Butter. If you look at your meal totals, fat is 10g per meal, so 14g would too high over the 10g of fat per meal and there is about 2g of fat between the Cod and Butternut Squash which will add up to about 9g of fat total for that meal.
I hope this helps! Good luck with Phase 2 🙂
Hi Naomi
I saw in the other forum nicole emails out the pricing for personal training ? Is it possible to get more Information on pricing before filling out the train with me form ?
Hey there- if you complete the on-line forms, someone will get back to you about package pricing. Or if you’d like to get package pricing before filing out the forms, you can inquire about package pricing by sending an email to: [email protected]
Best of luck to you reaching all of your goals! 🙂
Hello,
I am doing the 60 day body transformation challenge. I am a United States Marine and just got told that next week I will be in the field for 4 days 🙁 . We are expected to eat and supplied (MRE’s) Meal ready to eat which are high in fat, sodium, and a bunch of other unhealthy things. I was wondering if anyone can help with ideas of things I can make, or buy to pack in my bag so that I can try and stay on track as best I can. I am dreading losing 4 days of progress. I am not that great at coming up with healthy nutritional ideas on my own. I realize this question is a little out of the norm, but if anyone could help me i would GREATLY appreciate it!!! Thanks!!
-Respectfully, Jennifer.Hi Jennifer- wow, that is exciting and impressive that you will be out in the field for 4 days! If you are expected to eat MREs and will be subject to whatever they need you to do while you’re in the field, I would just do your best to bring what you can (rice cakes, protein powder, protein bars such as Questbars which aren’t the best but may be better alternative than MREs), tuna packs, low sugar beef jerky, etc.). Are you allowed to bring your own food? I am guessing not from your statement that you are expected to eat the MREs you’re supplied with?
If you end p having to eat the MREs, I wouldn’t stress too much over it. Just get right back on track when you return from the field. And thank you for your service! 🙂Hello,
I am doing the 60 day body transformation challenge. I am a United States Marine and just got told that next week I will be in the field for 4 days 🙁 . We are expected to eat and supplied (MRE’s) Meal ready to eat which are high in fat, sodium, and a bunch of other unhealthy things. I was wondering if anyone can help with ideas of things I can make, or buy to pack in my bag so that I can try and stay on track as best I can. I am dreading losing 4 days of progress. I am not that great at coming up with healthy nutritional ideas on my own. I realize this question is a little out of the norm, but if anyone could help me i would GREATLY appreciate it!!! Thanks!!
-Respectfully, Jennifer.Hi Jennifer- wow, that is exciting and impressive that you will be out in the field for 4 days! If you are expected to eat MREs and will be subject to whatever they need you to do while you’re in the field, I would just do your best to bring what you can (rice cakes, protein powder, protein bars such as Questbars which aren’t the best but may be better alternative than MREs), tuna packs, low sugar beef jerky, etc.). Are you allowed to bring your own food? I am guessing not from your statement that you are expected to eat the MREs you’re supplied with?
If you end p having to eat the MREs, I wouldn’t stress too much over it. Just get right back on track when you return from the field. And thank you for your service! 🙂
Can we use the discount for the supplements on Amazon?
No, the coupon codes only work if you order the nPower Nutrition products through the Nicole Wilkins website.
Just wanted to pop in here to say that I loved everything about phase 1 – the food, the workouts…. It was amazing to see how much my strength improved in such a short time and I loved the food so much that I am a little sad to see it end.
I just may go back to phase 1 after phase 2 ends….. sniff sniff…..
Awesome, we are so glad you are losing this challenge! I hope you love Phase 2 just as much as you love Phase 1! 🙂
Hey guys! Sorry for the delay in response and thank you for your patience.
Here are some options you can do after the challenge is over depending on your goals:
– stay with Phase 2 for another 1-3 weeks or until you reach your goals as long as your body is continuing to respond and progress, and you aren’t feeling fatigued or burnt out from a caloric deficit.
– go back to Phase 1 and repeat the challenge as many times as you want to in order to achieve your goals.
– do either one of the above until the next challenge starts, which will be announced towards the end of the current challenge.
– modify different aspects of the current challenge – either Phase 1 or Phase 2 depending on your goals and how your body is responding – based on your desired outcome.
– get a more personalized fitness program developed to your specific goals and needs (with on-going revisions and changes based on weekly check-ins) by work with one of the trainers/coaches on the Nicole Wilkins Training Team.I hope this helps, and thank you for your patience. Good luck with Phase 2! 🙂
The mobility videos are a GREAT addition to the challenge and I am grateful that we have them. I continually use them as needed for resources to remind myself how to do the exercise correctly. Is there a way to save them so that I can continue after the challenge?
Hey there- that is awesome to hear, so glad you’re enjoying them and experiencing the benefits of the mobility exercises! I don’t believe there is a way to save the videos, but you can email [email protected] and inquire about saving the videos. They may n=know something I don’t about how to save them lol!