Build lean muscle, shed body fat and lose weight.
See results in just 4 hours a week.
Ditch the guesswork with goal-based meal plans that tell you exactly what to ear - with flexible options for every meal of the day
Break plateaus by stepping out of your comfort zone with challenging workouts everyone can follow.
Get daily coaching and support from me and my team of elite trainers
Connect with a community of amazing women who’ll keep you motivated, accountable and inspired – every step of the way.
It seems like the moment we go “all in” to getting in the best possible shape we can, things pop up to derail us.
Maybe it’s a family crisis, travel plans, or just that never-ending mountain of daily duties that keep piling up.
Before long, the early excitement we felt slips away, and we start to fall off track. Which leads to feeling defeated, like the body we want is going to stay out of reach forever.
But as a fitness coach for over 20 years and a four-time Figure Olympia World Champion, I can tell you from experience that the secret to building the body you want isn’t going all in, all the time.
It’s CONSISTENCY.
Which is exactly why I created my 4 Hours To Fit program, where all
you’ll need is...
If you can do that, I can guarantee your results will be the same I've seen in the thousands of women and men I've helped over the years. Just think how great it will feel knowing that in six weeks you could have …
The truth is, most people waste time during their workouts. Whether it's not having the right plan, not being focused enough, or just wasting time scrolling through your phone between sets. This challenge will eliminate all of that, so we can cut through the fluff and get right to what will work for you.
There's a reason most diets fail after only a few weeks, before they even have a chance to get started.
Most are completely unrealistic to follow long enough to see results.
They'll have you starving yourself with absurdly low calories and leave you feeling constantly hungry, eating the same boring, bland foods every meal.
And here's why my 4 Hours To Fit nutrition plan is totally different from those - it incorporates foods that you'll enjoy eating, with plenty of options and variety, including delicious recipes you can sprinkle in so you actually look forward to each meal!
I'll lay out exactly what you should eat for each meal and give you a ton of options for food swaps if you don't like something on the menu.
Plus, you’ll get TWO different meal plans depending on your goal – Muscle Building plan if your goal is adding lean, defined muscle and a Fat Burning option if you want to focus on losing weight and shedding body fat.
With this kind of nutrition, I’m confident you’ll have more energy, and feel better than ever… and have the body to prove it!
Creating positive change is hard to do alone.
That's the reason the community for this Challenge is so important. Along with consistency, accountability is one of the main reasons we either get or don't get the results we want.
Over these 6 weeks you're going to celebrate wins, share milestones and cheer people on - and you'll have a community of like-minded women doing exactly the same thing for you. Honestly, this alone might be what helps you to SMASH this Challenge!
(Note: Want to double-down on accountability so nothing gets in your way? Join my VIP Coaching Group to hear from and speak with me daily.)
I’ve been creating transformation programs for almost a decade, and I’ve seen what an incredible, life-changing experience they are for so many women. So when you join my 4 Hours To Fit Challenge, don’t be surprised to feel like they do!
And I’ve had a passion for working out since I was a teenager, when I made the jump from gymnastics - literally!
Fitness became my passion, then my life. Over 12 years, I competed in dozens of competitions around the world and won more than a dozen. My biggest achievements were my four IFBB Figure Olympia titles and three IFBB Arnold Classic International championships
Today, I’m a mom of two and business owner trying to balance everything I have going on in my life while still working towards being the best version of myself – and helping others do the same.
Because that’s what I’m most passionate about today. Helping women realize what they are truly capable of, empowering them to unlock their potential and giving them the guidance and motivation to live fitter, healthier, happier lives.
My priorities have changed since I was a competitor, when I was laser-focused on being the absolute best I could be in that field. I understand the obligations that come along with having a family and full-time job now more than ever.
That’s why I wanted to create a Challenge that anyone could follow to get fitter, stronger and healthier – regardless of how much they have to juggle every day.
And that’s exactly why I created this 4 Hours To Fit Challenge - where all you’ll need is one hour a day, four times a week to reach your goals!
When using the Challenge hashtags on social media!
($119.99 for NicoleWilkins.com Members)
Signups end on July 27
If you're not completely satisfied within the first 14 days, we'll refund every penny.
No questions asked.
The Challenge begins on July 28, 2025. The last day to sign up is Sunday, July 27.
Everyone starts on the same day, so the program will be available to all who enter on Friday, July 25. This will give you enough time to look everything over, go grocery shopping and prepare your meals for Week 1 before the Challenge begins.
After the Challenge is completed, the bonus content included in the program will be available for viewing until September 19. Once you download the eBook you can access it forever.
You will receive an email with a link to the program on Friday, July 25 with instructions for how to access the program. To view the program, you will need to make sure you are logged in to your account.
No, you do not need to upload Before/After photos to follow the program. A large number of people don’t do this for my Challenges and still have an amazing experience.
This Challenge only requires you to work out four days a week, for one hour each time. All of your weight training and cardio is combined in these one-hour sessions. You will not need to do any additional cardio beyond what is included in your four one-hour workouts.
You will be working out 4 days per week for roughly one hour each session.
Cardio is integrated into your weight-training workouts. All of these workouts will take under an hour to perform.
No. Like all Nicole Wilkins Challenges, the workouts will incorporate more traditional bodybuilding-style exercises and intensity techniques.
You do not have to join a gym to follow the program. We offer two different\ workout programs – Gym and At-Home with minimal equipment only so you can follow along from anywhere!
You will have the choice of following two meal plans – one for building muscle and one for burning body fat/losing weight. Meal plans are split up into height/weight ranges and include multiple options for each meal. You also have access to a food exchange list with hundreds of healthy and easy substitutions.
Yes! We offer both Vegan and Non-Vegan meal plans. Both come with Food Exchange Lists that allow for a ton of substitutions if you don't like something on the menu.
No, the program is a balance of carbohydrates, fats and proteins so it is not for someone looking to follow a ketogenic diet. However, you can apply to work with one of our coaches and receive a fully customized plan to help you reach your goals by emailing [email protected].
When the program launches on August 23 you will receive a link to the Challenge Forums. Nicole and our NW Fitness Team trainers will be on the forums every day during the Challenge to answer all of your questions. For technical support, you can email [email protected].
Yes! You can follow the program from anywhere and still win the cash prizes. However, you will need a valid US mailing address to receive nPower Nutrition supplements.
Log into your membership account before checking out and the discount will automatically be taken off your entry fee. The discount can only be used once per member account.
The page to enter your photos and measurements will be live on NicoleWilkins.com on Wednesday, July 23. All registered participants will receive an email notification and link to the page where they can upload photos on that date and the hashtag to hold up in your front-view photo. If you sign up for The Challenge on or after July 23, the hashtag and instructions will be included in your Welcome email. You will have until July 30 to enter your photos and measurements to qualify for the post-Challenge prizes.
The email you use when entering will be automatically added to our Challenge email list. If you are not receiving emails, please check your Junk folder. If you are still not receiving emails, email us at [email protected].
Nicole Wilkins and the NW Fitness Training Team will select winners based on the biggest visual and numerical (weight, measurements) transformations. A total of three (3) winners will be selected. Winners will be announced on Friday, September 19.
Check out the 4 Hours To Fit Challenge Rules or email us at [email protected].
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