Naomi
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Can we do step ups instead?
Hey! You can do modified pistol squats either holding on to something with one hand to assist you, like a Smith Machine bar, or counter top, TRX bands or even just a wall. Or you could use a Stability ball like in this exercise video demo (fast forward to about 2 min 40 sec in): https://youtu.be/SEi1iUMMZKg
I hope this helps, good luck! 🙂
Hello, could a “Cable Rope Rear-Delt Row” be done as an alternative to “Rear Delt Cable Flye” in the Training Phase 1 Day 3 workout?
Hey Kristen- no, they are not the same exercise and would not be considered interchangeable. A row and a flye both work th rear delts but they work a different part fo the rear delts and in a different way. I would find another way to do a rear delts flye if you aren’t able to do the rear dent cable flye, such as a machine flye, exercise band flye or dumbbell flye.
I hope this helps! Good luck 🙂
I have a similar question. I had to switch Friday and Sunday so I ended up with back to back rest days (Thurs and Fri). I had family in The hospital. So I did them Friday workout on Saturday and Saturday’s today. Since Mondays workout is leg day and I just did legs Saturday …Should I do Switch Tuesday for Monday to give my legs the extra day of rest?
Hey there- if you feel like your legs need an extra rest day, then absolutely listen to your body. But try to get back on schedule as best you can 🙂
Im not used to eating so many starchy carbohydrates i usually only eat them after training and eat mostly vegetables to get the rest of my daily carbs in which is also around 110-120 grams im feeling quite bloated and also puffy in the face ive also been experiencing flatulance and feel a little frumpy is this to be expected??? Should i keep eating the starchy carbs or swap for fibrous ones????
Hey there- your body is adjusting to the new meal plan, and once your body adjust your bloat should reduce. Make sure you’re aiming for 1 gallon of water per day.
You can eat whichever carbs on the foods swap list you prefer and feel work best with your body.
Good luck 🙂
Typically meat is weighed cooked. In the Tuna recipe it appears to be weight raw. Do we weight the tuna steak raw or after we cook it?
Meat is generally weighed cooked, but when there is a recipe, follow the recipe and cooking instructions so in this case it will be weighed raw.
Day 3 Print out is not the same as below where you can click on each to see the exercise. Machine Lat Raise is on one and not the other and one is exercise band rear delt Flye and one is with cable.
Hey tehre- are you looking at the home gym workouts?
The DB bent over row is superset with rear delt cable fly- so what is best to superset if the cable machine is occupied – OR if the weight on the cable is too much ?
Today- I just did some face pulls, and also tried to use a band – just to get the movement and focus on rear delt.Advise?
Hey there- what you did was great! You can do face ills or use a band, any exercise that will target the rear delts is a fine substitute 🙂 Great job!
Hi, if you have to swap your rest day for another day is this ok as long as your rest days aren’t back to back? So like today was Shoulder/Abs Day and you had to swap it for your Thursday rest day and do Shoulders on Thursday and Rest on Wednesday. would this be ok? I’m asking because next week I’m in SC for a wedding and need to swap these days.
Hi Tanya- yep, that is fine 🙂 Safe travels, and good luck with the challenge!
What do you mean by “FP” and “LP”?
If you look at the meal plan, you will see a key in the top right corner that explains what FP and LP are, as well as the other key codes for the macronutrients.
Are there non gym alternatives for the stepmill & treadmill?
Hi Jessica- you could do outdoor sprint intervals on the road or a high school track, and find some stadium stairs or big set of stairs to do interval stair runs on.
You can do any cardio workouts you prefer, even cardio workouts not provided with the challenge if you don’t have access to the equipment, as long as you stay within the time frame and HR protocol outlined.
The workouts provided are just options/suggestions 🙂
My shoulders don’t like behind (over) press.
I’m ok with the overhead press movement but is there something else I can add to this to make up for not doing the over portion?Hi Patty- I would just do the overhead press part, there really isn’t a substitute for behind the head (over) portion that isn’t behind the head/neck. Just doing overhead presses is fine for an alternative modification 🙂
Hi 🙂
I am used to eating about 60% less carbs than the meal plan, as well as less calories overall. I’m confident in you ladies but I guess im trying to understand how I am going to drop weight eating quite a bit more. Any reassurance would be so helpful, thanks so much!
Hey there- sometimes your body actually needs MORE carbs and food in general to revv up your metabolism and trigger physique changes and an overall body transformation.
Phase 1 is a muscle-building process, which means you need more calories and carbs in order to give your body the building blocks it needs to construct more muscle.
As we go along in phases 2 & 3 your calories will start to decrease and cardio will increase so that we can uncover the quality lean muscle you built in phase 1.
Just trust the process 😉 You can always go back to what you were doing before if that’s what you prefer after the challenge is over, but I’m guessing you joined the challenge because you wanted to see some different or more drastic changes. You won’t see changes unless you do something different.
Good luck! 😀
Hi, is it ok to do a HITT on any of our rest days or best to do them on training days just not leg day and always after weight training?
Hi Tanya- Nicole recommends you take full advantage of your rest days and not do any of the cardio or weight-lifting workouts on these days. If you need to do cardio on one of your rest day due to schedule conflicts then it’s fine but just make sure you have at least one full rest day per week. You need to let your body rest, repair and recover 😉
Sounds good but I thought that the “interval” part meant having more of a “peaking” heart rate and then “dropping” heart rate like the rowing machine graph shows with a greater difference between high and low. The Stepmill workout looks similar to my spin bike workout. Could this also be considered HIIT? Sorry I’m just a little confused about the difference between “HIIT Cardio” lasting 20-30 minutes and “Interval Cardio” lasting 45 minutes.
With HIIT, your HR doesn’t necessarily drop. Your activity drops for a very short period of time, like 10-15 seconds, but that doesn’t mean your HR drops. Your HR during HIIT could stay pretty high the whole time. High Intensity Intervals means you have a much shorter rest period than regular interval training. Don’t base it off dips and highs in you heart rate, base it off of dips and highs (intervals) of your activity/exercise/workout, not your heart rate.
I hope this makes more sense 🙂
Good morning, can you please advise me as to which heart rate is a better target for HIIT cardio? The “Medium” was on my rowing machine and the “High” is the programs “Bringing Up the Rear” Stepmill HIIT.
Hi Kristen- for HIIT (High Intensity Interval Training) you want a high rate, since it is high intensity. So go with the higher HR on the stepmill 😉
It looks like the hip circle squats are part of the warmup. Should they be weighted or bodyweight only?
The hip circle squats are not part of the warm up. The warm up is the superset between body weight walking lunges and body weight squats (the two exercises below the word “superset”). The hip circle squats are your first working set, so you’ll do 5 straight sets of weighted hip circle squats.
I hope this helps! Good luck 🙂
I’m having trouble envisioning how to set this up in a home gym. I assume it’s supposed to look similar to the cable high row from the gym workout…but how would I secure a band above my head at home?
Hi Tiffany-
Here is a video demo of how you can set up bands for a cable high row: https://youtu.be/yIF-3TG1wgM
I hope this helps! 🙂
I know in past challenges meals could be taken out of order or you could essentially eat any of the meals on the the list more than once if you chose. Is it still the same this challenge. So if you ate a meal with a FP (meal 3 in phase 1) could you eat that meal again later in the day or should it be a LP option. Sorry if this is confusing.
Thanks
SarahHi Sarah- you could rearrange the different orders of the meals from the way they are, yes, but I would just make sure you are staying consistent with what combo the meals call for. Also, make sure you watch all of the nutritional videos and read all of the info for the rules on swapping/exchanging so that you don’t miss any important info. Good luck with the challenge 🙂
Hello, couple errors I spotted in Training Phase 1 Day 3:
The instructional video link for “Machine Lateral Raise” is not working and the “At-Home Workout” also lists “Machine Lateral Raise” that might not be correct.
Thanks so much for pointing this out, we will get this corrected 🙂
Can we add MCT OIL to our morning coffee and exchange it for something to balance the macros back out for the day?
If you’d like to, yes. MCT Oil would be (as I’m sure you know) in place of a fat, so I would use 10ml of a fat as it shows in the exchange list for your even exchange. Good luck! 🙂
Where do I get the challenge?
You should have received an email with all of the instructions and links to the program. If you didn’t receive the welcome email, please send an email to: [email protected] to let them know you didn’t receive the welcome email.
In the meantime, you can access the challenge material by clicking here: https://nicolewilkins.com/challenge/10-week-photo-shoot-ready-challenge-2019/
Make sure you read ALL of the information and watch all of the videos so that you don’t miss any important info 😉
Hi nicole and team
I noticed that the totals for the vegan plan for women plan 2 phase 3 is identical to women plan 1. It is also not same as the non vegan plan . For phase 3 non-vegan women plan 2, the total is 1580 calories while the vegan plan is 1364 calories. Can you please check it out
ThanksI will take a look at it and see where the discrepancy might be. Thank you for bringing this to our attention! 🙂
How much activity can we include outside of the 10 Week Challenge Program strength and cardio? I am currently lifting 6x a week and do HIIT 3x I also walk about 20k step per day and do short 20 minutes yoga sessions a few times a week. My Polar watch says I’m burning on average 2600 cal per day and I eat around 2000. I’m 5’0” 112lbs and meal plan 1 has me eating 1700. Should I cut my calories for this plan and limit my yoga and walks? I’m most worried about burning too many calories and being hungry.
Hey Kristen!
I totally understand where you’re coming from being very active before starting this challenge. If you want to see changes, I would highly recommend changing what you’re doing. I feel the best thing you can do for your body is follow the challenge workouts, cardio and nutrition for your height/weight to a T, which will mean decreasing your cardio and activity. BUT, your body will likely respond really well to the changes. As you progress into phases 2 & 3, your activity level will ram back up and you may see some pretty neat transformations in your body.
You never know until you give it a shot! See what happens 😉
Can 4 ounces of white albacore canned tuna be used to replace 4 ounces fresh tuna steak? Thanks.
If you look at the food exchange list, you’ll see the proper swap/portion size for the exchange of canned tuna for fresh tuna steaks. Just follow the exchange list provided 😉
Confused on what exercises we are supposed to superset. Just looking at Day 1 and there are odd number of exercises. Can you clarify the superset expectation
Hey there- the supersets will be the two exercises below the word “SUPERSET”. So, for Day 1 Quads /Glutes/Calves, you’ll superset the two exercises below “SUPERSET” (bodyweight walking lunges/bodyweight squats; curtsey lunges/sumo squats; hip circle lateral step/standing db calf raises — wherever you see the word superset, superset the two exercises below that. All of the other exercises are straight sets.
I hope this helps! Good luck 🙂