[Naomi]

swprince85 wrote:

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 🙂

[Naomi]

Kathy Howley wrote:

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 🙂

[Naomi]

annablocher wrote:

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)

[Naomi]

eliseprucha wrote:

I cannot work out at all on tuesday’s i work a double shift
maybe maybe some cardio but not gym

i can work out the other 6 days pretty much whatever you suggest
please lmk how to change workout days accordingly
thanks

Just 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!

[Naomi]

agraham1717 wrote:

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! 😀

[Naomi]

GADAMS206 wrote:

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! 🙂

[Naomi]

emilyjkerr wrote:

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!

[Naomi]

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!

[Naomi]

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!

[Naomi]

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?

[Naomi]

Michelle Schabel wrote:

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.

[Naomi]

jlamothe0908 wrote:

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 🙂

[Naomi]

angelica.wrona wrote:

Hello,

I would like to continue with the program beyond week 6. Is there any chance I could receive the PDF format?
I sent a message on my contact page last as of now I have not yet received it. Is there a particular email address for this request to be sent to?
I love this challenge!
Thanks a lot
Angelica

Hi Angelica- if you email your request to [email protected] they will email you back with the PDFs. So glad you’re enjoying the challenge!! Best of luck reaching your goals 🙂

[Naomi]

narby67 wrote:

Hi!, if I would like to use the still cut oatmeal instead of old fashioned one will be the same amount (40 g per serving)? Or not
Thanks in advance

Yep, that is correct! It is still 40g per serving 😉

[Naomi]

blazio wrote:

Hi Ladies,

I’m having a hard time doing shoulder presses with 30lb dumbells for any more than 4 reps. Is there anything you can suggest? I’ve been doing the 4 reps then finishing out the set with 25’s, I’d use 27.5’s but my gym doesnt have them.
I’m grateful for any suggestions.

Thank you

Hey there- if you can’t get the required number of reps for the workout with 30lb dumbbells, that means that particular weight is too heavy for you to do the workout with. Drop down to the 25lb dumbbells so that you can complete the required number of reps for the workout, or keep doing the workout as you have been doing by starting off w/ 30lbs then dropping to 25lbs when you can’t do anymore w/ the 30s. 

[Naomi]

dawn Hogg wrote:

I really miss Nicole’s videos with Q and A’s and of her everyday life, eating out etc. I feel that the past year has just been training clips, which are fab but I miss her everyday chat and advice that she would give from her sofa/desk etc. Is there any plans for this or anything else in the future? xx

Hi Dawn-

Nicole has moved her Q&A to a weekly live Q&A on Facebook in her Nicole Wilkins Facebook Community page. Every week, usually Saturday or Sunday but sometimes on Monday depending on her travel schedule, she does a live video where you can interact with her and ask her questions that she’ll answer for you.

If you aren’t already in the private Facebook group, you can join here by answering a few questions then one of us admins will approve you: https://www.facebook.com/groups/NWFitCommunity/

[Naomi]

Kristen Hassell wrote:

Is it okay to have 1 serving of fruit per day (1×7 = 7 servings per week) instead of 2 on training days and none on rest days (2×5 + 0x2 = 10 serving per week)

Nicole does not advise having fruit on rest days.

[Naomi]

wendy tolles wrote:

Is there a way to look at past challenge videos that we have purchased? Particularly I’m looking for the 2019 10 week photo shoot

Hi Wendy- past workouts for past challenges are no longer available. The only thing you can do for past challenges is get PDF copies of past challenge program that you purchased by emailing [email protected] but the exercise videos are not available.

[Naomi]

raemie wood wrote:

How many kabobs are 1 serving??? The recipe makes 6 kabobs

One serving is one kabob.

[Naomi]

SVNNCAT wrote:

Nicole, when the 40 day build challenge is are you going to provide another plan that will show us how to adjust our eating to show off the our new muscles.

Just a plan not another challenge. Or a plan that we can purchase.

The next Challenge won’t launch until after the first of the year, which will be a 60 day transformation challenge. As far as what you can do after the BUILD Challenge is over, Nicole can personally address what you can do with your nutrition and workouts on her weekly Live facebook Q&A. If you aren’t a member of her facebook community page, you can join here: https://www.facebook.com/groups/NWFitCommunity/

Nicole typically posts a 30 Day Workout Calendar for the entire month of December on her website, and all you have to do to access it is become a subscription member of her site. If you aren’t already a member of her website, you can join here: https://nicolewilkins.com/product-category/memberships/

Good luck with the rest of the challenge and beyond! 🙂

[Naomi]

Brandi Duncan wrote:

So I’ve been on the women’s meal plan three and the first week I had all kinds of energy. But by the middle of week two and even this week I don’t seem to have the energy I had in week one. I’m 5’7 and 161lbs. I see huge changes in my body but I wonder if I’m under eating? I’ve considered trying the mens meal plan 1? Thoughts?

I would stick with the current meal plan. You are in the home stretch now, keep going!! You’ve got this! 🙂

[Naomi]

Anyone interested in personal on-line training should email: [email protected]

Thanks!

[Naomi]

nsviolin2003 wrote:

Thanks, Naomi! Would that still be the case if fruit were to be eaten within the assigned macro/calorie allotment?

That is correct. It is the SUGAR in the fruit, not the carbs, that could cause fat storage as oppose to energy burn. If you eat a potato with 20g of carbs but virtually no sugars, and eat a piece of fruit with 20g of carbs but a higher amount of sugar, the fruit is more likely to be stored as fat than the potato because of the sugar content, even though they have an equal amount of carbs.

It is not advised in this plan to eat fruit on rest days.

[Naomi]

nsviolin2003 wrote:

Im following meal plan 1 which calls for fruit (FR) twice on training days but none on Rest days– is it recommended not to eat fruit on rest days? If so, why?

It is not recommended to eat fruit on rest days because you aren’t exerting as much energy on rest days so the sugar from fruit has a better chance of being stored as fat instead of used for energy.

[Naomi]

martialartgirl wrote:

Wondering how important it is to stick to the sequence of exercises? Asking because when I see the squat rack available I tend to run to it before someone else snatches it even though the rack is used in the middle of the exercise sequence… Also I prefer to do compound exercises while I’m still energized. Of course I want results as well so I’m asking!

Hey there- Nicole designed the workouts with the order of the exercises the way they are for maximum intensity, but if you can’t get to a piece of exercise equipment in a timely manner (you shouldn’t be waiting around for 5 minutes or longer) to use equipment, you can move on to the next exercise and get back to the one you missed. It’s better to keep things moving.

That being said, I wouldn’t just move exercises around and change the order of the exercises just because you’d prefer to do things differently 😉 I recommend keeping the workouts as they are as best you can unless you have to wait around to use equipment.

I hope this helps! Good luck 😀

[Author]

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