Naomi
Forum Replies Created
-
Posts
-
HIIT before or after strength training does it matter?
After strength-training, and it does make a difference, yes 🙂
The egg white muffin recipe says to prepare a 12-muffin pan and to divide evenly. It also says it makes six servings. So does the recipe make 12 or six muffin? Is one serving two muffins?
One serving is two muffins 😉 Good luck, and enjoy!
Do you make the 40g of oatmeal with water?
That is correct, yes.
Do we rotate sets or do all 3/4 of the same set then move to the next Exercise
Hey there- make sure you read all of the instructions in the Training Section so that you don’t miss anything 🙂 This is covered in the Terms To Know and Training Tips sections.
If it says in the workout “Superset” then you will superset (rotate), and if it doesn’t indicate there is a superset or other kind of set or technique, then you will just do straight sets.
I hope this helps! Good luck 🙂
What are the instructions with regards to using condiments?
I would stick only to the condiments listed in the Food Exchange List and use good judgment with your portion sizes (don’t go way overboard). Good luck!
Are the meal options under the standard plan and the vegan plan interchangeable? I like some of the vegan meal options. For example, may I choose Meals 1-3 from the standard options and 4-5 from vegan options?
If you look in the bottom right corner of the meal plans, you’ll see the totals of each meal are the same except the post-workout. As long as you are interchanging meals with the same totals, you can absolutely eat off the regular meal plan and vegan meal plan 🙂
In meal plan 3, Meal 1, Option 2… it doesn’t give a serving size for Almond Milk. Are we striving for 8oz?
Correct, about 240ml, or 8oz, or 1 cup 🙂
i have a question, im going to do my workout at 3am is it better to do my cardio before or after my training?
Thank You!It is best to do your weight training first, then cardio right after 😉
The calendar indicates 4 days…Mon/Wed/Thurs/Sat….which of those days do we leave out or do we pick 3 of the 4 listed?
You can pick any 3 of the 4 listed 🙂
Are any creatine supplements recommended/allowed in the challenge? What dosage is suggested, if any?
Hey ladies- you can use creatine if you’d like, but the only subbasements recommended for this program are the ones listed in the supplement section of this challenge. Good luck 🙂
Wondering if anyone has experience with Kangen Water to help with hydration, recovery,endurance etc.
Thanks shelley
I haven’t heard of that before, but if it helps you then go for it! 🙂
How much almond milk are we to use for meal 1 option 2?
About 240ml, or one cup 🙂
Does the measurement for berries change if I use frozen? In the winter our berries are super expensive and its hard to find good ones…. 285g of blueberries will cost about 8$.
thank you.
Hi Jennifer- no, the measurement doesn’t change. Good luck 🙂
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.