Nicole
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I agree with Stephanie 🙂 You could also do step-ups or one legged squats holding onto a stationary object (google pistol squat)
Correct. For each meal, you have 3 different options to choose from. You pick option 1, 2 or 3 for each meal.
#1- Have your post workout shake immediately after your weight training meal and then 3hrs later have the next meal on the plan.
#2- Although I do not recommend working out fasted, in this case, if you eat both meals before 7am you will not have much food left for the evening. I would have BCAAs during your training and then have your post workout shake immediately after you do you cardio. 2hrs later I would eat your breakfast.
Yes we are aware. Please hang tight. We have not officially launched the program yet and are working on all of the glitches before we do so. There may be a few things off at the moment but we are fixing them as I write this.
If you are unsure of which program to follow, choose the one that correlates with your height.
Please hang tight. We have not officially launched the program yet and are working on all of the glitches before we do so. There may be a few things off at the moment but we are fixing them as I write this.
Please hang tight. We have not officially launched the program yet and are working on all of the glitches before we do so. There may be a few things off at the moment but we are fixing them as I write this.
Please hang tight. We have not officially launched the program yet and are working on all of the glitches before we do so. There may be a few things off at the moment but we are fixing them as I write this.
Please hang tight. We have not officially launched the program yet and are working on all of the glitches before we do so. There may be a few things off at the moment but we are fixing them as I write this.
I train legs the Sunday or Monday before the show so I have almost a full week of recovery before hitting the stage.
Hi Bindee,
I am sure there is software somewhere but I have yet to find one I really like. I have always created my programs from scratch depending on the individual. I hand write it all and adjust it as the client progresses.There are a lot of factors that play a role in the amount of weight you are on the scale:
1- Extra sodium
2- lack of water
3- not enough sleep or getting up earlier than normal
4- stress
5- cycle
6- sore muscles
7- didn’t go to the bathroomSo you see, weight is not the best gauge of progress- it is only ONE measure of progress. My weight changes anywhere from 1-3lbs on a daily basis EVEN if I am sticking with the plan perfectly. What I do know is that if you are consistent overtime, your body composition will change and you will visually see changes even if the weight changed is very minor. Don’t worry! If you can look at the plan and say you are doing every single thing you need to do, then let the stress go and let your body do its thing.
Hey guys- the tuna can is 7oz before draining it. So once it is drained it will be around 5oz tuna 🙂
Hi Renee,
All of the links are now fixed. The recipes are located at the bottom of the ‘NUTRITION’ page.
Jenny- I am unsure if I will be releasing the 12 week program as an e-book.
Hi Tanya,
It is preferred to split it if you can- cardio in am, weights in pm.
If you can’t do this, do weights first, then cardio.
Annie- The low and high days are indicated on the calendar.
https://nicolewilkins.com/images/2017/10/NW-BunsGuns-Challenge-Calendar-01.jpgIf you are only doing cardio, do it fasted and eat meal 1 after.
If you are doing weights and cardio, eat meal 1 first, then do weights, then cardio. Then have your post workout shake.
Hi Jennifer,
You could replace the salmon with lean ground beef since they are both protein sources that contain fat.The best thing to replace the yogurt with would be a lean source of protein- chicken, egg whites, white fish, turkey breast….
We will notifiy you VERY soon when the product will be available for purchase 🙂 We have not posted a specific date as things can change last minute at this point. It will be available this month though.
We are just as excited as you!!Hey Ann,
We have not posted peak week yet because we still have 3 weeks before that will need to be implemented. An email will be sent to everyone in the challenge as well as a post in the challenge docs with all instructions on how to implement final changes. Everything you are asking above will be covered. Stay tuned 🙂
