Donna
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Can you please provide a few alternatives; ie. Goblet squat w/ dumbbells. My neck can not take the bar pressure. Thank you!
Just add rice! This is delicious and so handy to prep! Thank you!
Maureen, I am a bit confused about the rep cycles of this challenge as seen on the schedule.
3 sets @ reps? if it’s three @ 8-10 reps, why are the reps posted as such:
8-10/6-8/8-10/6-8is this for each week of the ph1 training schedule?
wk 1: 8-10
wk 2: 6-8
wk 3: 8-10
wk 4: 6-8Sept 6, 2018
Training links not working:Maureen, thank you for getting back to me.
Unfortunately, know one from your site has returned my inquiries or fixed the problem. I sent emails to your [email protected] , I have sent an email directly from your site using your contact form, and also left a message on this form.This is my third Nicole challenge. This challenge has been very deflating for me. I find that I have had to reference other sites to try and identify the proper range of motion for this program. I don’t want to hurt myself and Nicole offers up a very challenging and physically demanding program that needs this explanation. I find it essential to be successful and like to review each exercise video in the morning before I head to the gym.
Obviously with so many links broken and know one available to fix them, this has been very disappointing. If they can not be fixed, I would suggest that your group send me a refund for the program. I am a few weeks behind the group and still in Ph 2.
Ph1
Incline Hammer Curls
Overhead Dumbbell Triceps ExtensionPh2
Decline Pushup
Dip
Reverse Grip Pulldown
Straight Arm Cable Pulldown
Barbell Reverse Curl
Barbell Stiff Legged Deadlift
Barbell RowPh3
Medicine Ball Shoulder Press
Barbell Front Raise To Upright Row Combo
V-Up
Band Assisted Pullup
Barbell Row
Alternating Crunch
Bodyweight Bench Step Up
Bodyweight Hip Thrust
Standing Dumbbell Calf Raise
Seated Weight Plate Calf Raise
Decline Pushup
Pushup
Exercise Band Triceps Pushdown
Exercise Band Triceps Pushdown
Exercise Band Triceps Overhead Extension
Bodyweight Squat
Exercise Ball Glute Raise
Exercise Ball Lying Hamstring Curl
Nordic Curl
Barbell Stiff Legged Deadlift
Glute Circles
Barbell Reverse Lunge
SupermansJust wondering what became of this, as these links are not working for me??
+ add to the other links currently not working:Phase 3: barbell row
bodyweight bench step up
standing dumbbeLL calf raise
seated weight plate calf raise
glute circles
barbell reverse lunge
supermans
exercise band triceps overhead extensionsome of these are pretty basic, but I like going back to check my form with Nicole’s!
thanx’s Naomi!Phase 1 Day 6 : Incline Hammer curl
Overhead Dumbbell Triceps Extension
Phase 2 : Decline push up
DipOh my goodness, that is just plain mean and insensitive. If he continues just be polite and let him know you are now working with an exceptional trainer to help you achieve “your” (not his) goals!!!
“thank you but I am working with a new trainer and she has excellent credentials to help me reach my personal goals”
I feel that half the battle is won in that we found an excellent mentor and coach in Nicole Wilkins. The rest is our own personal challenge with ourselves! Good Luck to you in your personal pursuit of a better you!
Pursue one great decisive aim with mental force and determination!
One day at a time! Take time for yourself to review your personal goals each day. Ideally first thing in the morning, and last thing before bed. Review your workout for the day to come. Write it down. Carry your log in the gym. Mark down your daily progress by listing your weights and reps achieved. And create small notes for yourself on how you feel, milestones, or inspirational notes for yourself.
Sleep when your body is tired and you will recover faster.
Drink plenty of water to hydrate your organs (~ 70% fluid) and cells.
Look back each week and create a benchmark for the same weight set and strength, and try to push the boundaries.
Remember, not everyone is a professional weight lifter and everyone started somewhere… at the beginning!
I also noticed on the “Phase 1 Training Split” schedule that links to videos, it specifies Day 3 “shoulders/triceps/abs” is this something that is missing, should we include more ab work on day 3?
tvoigt05 .. Vascular occlusion (LVO) should be used with caution given the potential for restricted blood flow to illicit long-lasting chronic tissue damage.
“Vascular occlusion strength training: an alternative to high resistance strength training (PDF Download Available). Available from: https://www.researchgate.net/publication”
Maureen, is there a link to a video that demonstrates rest-pause. Also, for leg day, ie. leg press 3 sets of 10, plus 2 sets 10-4-2.. is that 5 sets consecutive using this technique?
Thank you
Thank you Nicole for your dedication to a better us! Results have been quick, but not without hard work.. sweat no tears lol. My first every challenge, and I am loving it and truly appreciate you and your teams’ expertise. Thank you so very much.
Hi Joyve … I broke my foot two years ago and let me say the healing process was long and emotionally painful. The ortho surgeon did not want me to load bare for six months, until my air cast was off and the bone healed. It then took another four months to get my gate back and walk comfortably. Because it was my right foot, it was illegal for me to drive. I did try to go to the gym but it was very difficult to move around on the gym floor with crutches, etc. There are over 200 bones in your foot, so depending upon which ones you broke will govern the time it takes to heal. Urg!
Unfortunately, this will be a time for you to rest and plan your recovery. The key to happiness and success is to have a dream. I spent the first week of my recovery in an infinity pool in Cabo .. just saying that was the best mental recovery from this long process for me. From there, I started swimming, and then eventually back in the weight room, as I found I could not transfer much weight back onto my foot. It seems to take a bit of time to reintroduce your foot to sensation and weight.
Good Luck and don’t give up!
I’ve never tried tuna w/ avacato before, but I’m sure liking it. Will probably continue this combo after the challenge instead of mayo! so many delicious food extras (catsup, mayo, salad dressings) out there but loaded w/ sugars, urg!
12 days in and I am feeling great about the program. Having clear direction in training and nutrition has certainly help me significantly in such a short amount of time. I have never seen such quick results like this before in both weight loss and tone. Can’t wait to see what the entire 40-days will bring! Good Luck to everyone!
Also, the videos links are broken on Phase 2 Day 1
– seated barbell press (to access this content, you must purchase …)
