[Naomi]

Hey ladies-

Here is my previous response in another tread: https://nicolewilkins.com/forums/topic/phase-2-and-pb-balls/#post-327305

Nicole would have to recalculate the meal plans for each meal plan to fit the PB Balls in as an exchange, basically re-do the whole meal plan for each meal plan. My best advise is to use MFP and calculate the totals to see what you need to take out else where, or just follow the Phase 2 meal plan as-is.

Best of luck! 🙂

[Naomi]

kellimokeler wrote:

Checking in to see if anyone has figured the macro’s out on the Peanut butter Balls? I really want to keep these in Phase 2. I understand it’s the total Macro’s/Calories per day. I Need to know the Macro’s and calories for the PB Balls to calculate the total per day.

True confessions here: I can literally eat the same thing everyday if I know what it equals. I don’t crave variety everyday, just accuracy, lol

The calories and macros for each recipe is listed under the recipe for that item: PEANUT BUTTER BALLS

[Naomi]

Kim wrote:

Hey Nicole,
I’m not new to this competition a Prep thing, this will be my 12 th competition I think, so I’m pretty in tune with my body and how things go, howeverrrrrr this time, 3 weeks into prep as normal & Nothing going on ☹️ I’m usually dropping pretty good by now and our problem is keeping weight on.
Doing same thing as usual, no new meds or supplements. I was sick for a while, took 4 rounds of steroids and 4 rounds of antibiotics to clear it up, but I finished those up about 2.5-3 weeks ago, so I would think those water logging steroids would be out of my system by now. Any ideas or suggestions? I’m 10 weeks out, April 18 is date.
Thank you! Fan girl in Simpsonville
Kim
Team Kim Fitness

Hi Kim!

Are you woking with a coach? If so, I would consult your coach about these issues. If you aren’t working with a coach, you might want to have your hormone levels checked as a starting point to see if you are low or high in any areas that might be affecting your metabolism.

Sleep and stress can also play a role in how your body responds to a fitness program. Also, if you’ve been competing back-to-back, or doing several competitions year after year, your body may need a little break from the high demands of competing several times per year.

I hope this helps!

[Naomi]

staceyachristian wrote:

Is there a specific time in the day it is recommended to take the fat burner? Also, is it okay to start it now just to check the effects?

Hi Stacey- I would wait until Phase 2 starts to test it out, as this is when you’ll be starting it any way and you can test it out when Phase 2 starts. As far as when to take it, this depends on what fat burner you’re taking. Fat burners typically have instructions on when, how and how much to take on the label.

Good luck in Phase 2! 🙂

[Naomi]

yose_bug wrote:

For phase 2-when there is cardio on days of full body training, I am not going to be able to do them back to back. Is it better to do cardio or full body in the morning And the other in the evening, or does it matter (As long as both workouts are done that day?

Hey there- it’s better to do cardio in the morning, the strength-training later in the day 🙂

Good luck with phase 2!

[Naomi]

lab1017 wrote:

STEPMILL : Can you verify the # of rounds for the INTERVAL portion. My math totals this to be 33 minutes.
The # of rounds should be 9? with a 5 min warmup and 4 min cool down?

Do however many rounds to equal 45 minutes of cardio 🙂

[Naomi]

Maria Villarini wrote:

I fell off on meal prep for week 3 because I wasn’t able to get back and forth to my computer to look at the program. How can I request a PDF version of the program to be able to print?

You can click on each individual page and save the PDFs to your computer, then print them off, or print them ff right from the screen. Just click on each meal plan page to save as PDFs.

[Naomi]

angela1 wrote:

Im doing great! Just great and so proud of myself! There is a spin class I always see at the gym and I would never have attempted it, although it looks so fun!
Cardio is my weakness and with phase 2 around the corner, Im wondering if I could do that 50 minute spin class on my 45 minute days of cardio. Everyone leaves there sweating like crazy and I feel I might be up to it and it would push me harder than i would on my own. What do you think? WOuld that be acceptable?

Great to hear how awesome you’re doing!! Absolutely, you can do the spin class for your 45 min of cardio. Enjoy!! 😀

[Naomi]

candifair wrote:

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!

[Naomi]

sara.mena8404 wrote:

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.

[Naomi]

Darby wrote:

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.

[Naomi]

ckuehnl24 wrote:

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 🙂

[Naomi]

Jamie Leggatt wrote:

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 🙂

[Naomi]

narby67 wrote:

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 🙂

[Naomi]

narby67 wrote:

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 🙂

[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! 🙂

[Author]

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