Naomi
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The alternating jump lunges shows 10, is it 10 per leg or overall?
Hey there- it’s 10 reps each leg 🙂
I need alternative at home exercises for the followings
pull-ups
exercise ball pike
Hero curl – will try the suggestion listed aboveHey there-
For Pull-Ups, an alternative would be lat pull-downs. You can use a band or TRX strap if you have either one of those.
Exercise Ball Pike: v-upsI hope this helps, good luck! 🙂
Due to my time of training 330am
Must I eat before hand or can I do fasted weight training and HiTT…Hey there- it is recommended to eat a LITTLE something before weight training. If you need to just have a few bites of Meal 1, or half, or however much you are able to eat about 20-30 min before lifting, try to at least just have a few bites if you can. If not, well, then just lift weights fasted and eat after. You can only do what you can do, right?
I wrote this message somewhere else.. not sure where.. oopps..
Anyway, I have punched everything into MFP and I have come up short on all fronts. This is what I have left:
C:9g
F:6g
P:4g
calories: 133
I understand different brands etc.. should I adjust the quantities of some things to meet my macros?Thanks
Hi Leanne- those ranges are close enough, you are good! MFP has a lot of discrepancies, and your totals are close enough to where it is definitely acceptable and within range. I would keep them as they are for the first week and see how you feel and see how your body responds. Good luck! 🙂
I broke my ankle severely two years ago. Luckily I can still walk, but no running because it swells and hurts.
Lunges and squats are impossible due to lack of movement. What exercises can I sub in place of lunges and squats?Hey there- I am sos sorry about your ankle! I’ve sprained my ankle before and could barely walk for 6 weeks! For squats, leg press (feet squat-width apart) is a good alternative, and for lunges, step ups are a good alternative. Good luck!
What is the most optimal time for cardio to be performed in both phases: Time wise, my options are:
1. Cardio in the morning, training in the evening; or
2. HIIT immediately after trainingThank you in advance.
Hey there- either one is fine but you will likely have more energy if you do HIIT Cardio in the morning as opposed to after your weight training. As long as it fits with your schedule, I would recommend doing cardio in the morning and weights later in the day 😉
Do you have any exercises to correct diastasis recti?
Hey there- the forums are for challenge-related questions. The exercises and workouts in this program are geared toward a 60 Day Transformation Challenge. If you’re looking for a more personalized program for your specific needs and goals, we offer on-line training with the Nicole Wilkins Team. You can inquire about more personalized training by emailing [email protected]
As we lose weight, do we still go by height or then by weight? I’m 5’8″ and 156lbs. I need to lose 20lbs.
You will stay with the same meal plan that correlates with your heigh throughout the challenge, regardless of any weight fluctuations.
– I need to eat a little something after my cardio and before I then head to my gym workout?…Meal 1 would be too heavy and I’ll wind up puking.
– Meal 5 will be consumed after my workout…around 7am.
Hey there- you can split your meals in half (eat half after cardio, and other half later) if the whole thing is too heavy for you 😉
Hey Ladies-
We totally understand this can happen, but it is impossible to recommend foods and workouts based on what you will have access to with both workout equipment and food, as well as what your schedules are. Here is what we recommend:
1. stick to the workouts as close as possible. For travel, or limited access to equipment, look at the at-home workouts which are much for do-able when you don’t have access to a fully equipped gym.
2. keep the order of the workouts the same, but you can move your rest days to which ever is best suited to your schedule. As long as you do the workouts in order that they appear, you can shift them forward or back a day or two or however you need to in order to get them done when traveling.
3. with nutrition, just do the absolute best you can to stick as close to the calories and macros of your meal plan as possible. In order to do this when you don’t necessarily have access to all of the challenge foods, use the exchange list and log all of your food, or as much of it as you can, in a food tracker app such as My Fitness Pal so that you know you are staying close to the calories and macros outlined in your meal plan.
4. when you get home from travel, make sure you go to the grocery store, meal prep and get right back on schedule with your nutrition.
5. even if you miss a few workouts when traveling, try to stick to the nutrition as best you can, as nutrition will be critical if you have to miss a few workouts.
6. if you only have time for either cardio or weight-lifting, do your weight lifting workout over the cardio. Weight lifting workouts should take priority over cardio.
7. If you do end up missing some workouts or cardio while traveling, DON’T try to make-up the workouts or do extra cardio when you get back! Just start right where we are in the challenge so that you don’t get behind 😉I hope this helps, ladies! Good luck, you’ve got this!! 😀
I know people do fasted cardio, but is it advised to do the weight portion fasted? Is it better to eat a meal and wait a bit to have possibly more stamina to lift heavier? Thanks!
Hey there- it is recommended to lift after you have food in your system for a good, hard, strong, energy-filled lifting session. Good luck! 🙂
Hi,
Is it ok to train M-F and take Sat/Sun as rest days?
As long as you keep the workouts in order, it’s fine.
I do have a follow up to the split work out. I will be doing the first workout out at about 5am on days that I work and the second at about 9:45ish. Since it is so late at night is it still recommended to lift weights at that late hour?
Do you have a choice other than to workout that late? You would either have to do cardio or lift weights at that hour, correct? If that is the only time you can do your workout, then I would still advise doing cardio first and weights second.
I am so excited to see this Meal Plan. Meal Options and Exchange List. All the meals sound so good too! Thank YOU!!!
Awesome!! Good luck 🙂
Will I be able to still shed some fat if I have thyroid issues? I just started taking medication for it but havent found the right dosage yet.
Kathy
Hi Kathy – I would think so, yes, if you stick to the program as 100% as possible. Good luck 🙂
Question: Do I only need to measure one bicep and one thigh or both? Thank you.
Yep, just all on one side (and the same side, lol)
I cannot work out at all on tuesday’s i work a double shift
maybe maybe some cardio but not gymi can work out the other 6 days pretty much whatever you suggest
please lmk how to change workout days accordingly
thanksJust switch your Tuesday for a different day. Keep the workouts in the same order, but just take Tuesday as a rest day and shift everything else forward or back a day, does that make sense? As long as you keep the workouts in the same order it’s fine. Good luck!
I currently lift in the mornings, do Crossfit in the evenings, on Thursday evenings I take a 1 hour drumming class, I brisk walk my puppy around 2 miles day, and do yoga a few times during the week. My plan is to use your weight training and cardio program. My question is: Will my Crossfit class, drumming class, and walking interfere with my results?
Thank you,
Angela
Hi Angela- it is really hard to say if all the extra activity will interfere with your results. But the best results we’ve had from all of the Transformation Challenges have been from participants who followed the program to a T, without any extras. You may end up over training or feeling fatigued and sore from all the activity, which may interfere with the quality of your challenge workouts. So just see how it goes for the first week or two, and judge based on how you feel if it’s too much, or if you are getting good quality workouts all around, then go from there.
Doing the Challenge strength-training workouts in the mornings, then Crossfit in the evenings may be a bit too much since you may be overworking several muscle groups.
Good luck! 😀
I am going through the meal plan for the new 2020 60Day Challenge… are the raisins unsweetened or sweetened? Can they be the regular raisins that come in the red box by sun-maid?
Hey there- any raisins that don’t have extra sugars added, so the ingredients should pretty much just be raisins. Good luck! 🙂
Good morning! I am so excited for another challenge 🙂 I am probably going to split up the cardio and training into two sessions on the days we are assigned two workouts. I will be doing one session early in the morning before work and another session after. Should I do cardio in the AM and weights in the evening or vice versa? I have a significant amount of weight to lose, if that factor in.
Hi Emily- since you’re splitting the workouts, it would be best to do cardio in the morning and weights later in the day. Good luck!
Hi Beth-
I would recommend following the meal plan as listed, there are no other diet or meal plan options for this challenge. Just give it a shot and stick to the meal plan provided for best results, carb sand all 😉
Good luck!
Hi Ursula-
Can you please try emailing [email protected] again? They are the only ones who can trouble shoot why you aren’t receiving emails, they handle all the technical issues with regard to emails, etc. If you haven’t been receiving any emails throughout the challenge, no weekly prize winners, last day to submit photos, etc., then you probably aren’t on the email distribution list. But again, they are the only ones who can correct that problem.
Good luck!
So, is the belly pooch fat or is it that your lower abs look a little distended, like a pooch in you stomach from eating too many vegetables and have gas type of pooch? This is what I’m confused about, if the pooch is from an accumulation of fat on the outside of your abdominal area or if it’s from your stomach on the inside.
If it’s a fat accumulation pooch I’m sure you’ve heard Nicole mention this before, or maybe not, but you can’t spot reduce fat loss. So in order to tighten up, you will need to lose body fat, and possibly body weight. If you are concerned about losing weight on the scale, but want to lose body fat and tighten up, this is a conflict, since you may have to lose weight in the form of losing body fat in order to tighten up.
Tightening up/losing body fat has more to do with your nutrition most likely than cardio, but it all has to work together in order for you to be in an energy expenditure deficit to lose body fat.
Does that make sense?
I just seen the new schedule and I am very sorry to say that I have to pass. The prices have been raised, a lot. Sad 🙁
Hi Michelle- the camp prices have only been raised by about $50, and this is the first time the prices have ever been raised in more than five years to help cover the increased expenses associated with holding these camps. Travel and other costs have increased over the last several years, so unfortunately this is just a part of being able to offer these camps to you guys.
I posted this in a different area but never recieved a reply. I am wondering how to tighten up my lower abs. I have lost 10lbs and not looking to lose anymore but just want to tighten up, especially the lower abs.
Hey there! Are you looking to tighten up your lower abs as in lose body ft in that area or is it loose skin? Tightening up could either mean you want to lose excess body fat in an area or your skin is loose in that area, so if you could clarify for me then I’d be happy to offer some suggestions 🙂