Naomi
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Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaLet me confirm the code and get back with you, I want to make sure it’s correct 🙂
Do you just add a set of lunges after or when you are in the push-up position you individually bring each leg up? The video just links back to the original inchworm.
Thanks!They aren’t regular/traditional lunges, it’s a “runner’s lunge” once you’re in the plank position. You’ll see the instructions under the exercise “Inchworm Pushup w/Runner’s Lunge” *once you reach plank position, bring one foot up to your hand in a runners lunge.
Does that make sense?
I thought we could use the food exchange list for anything in that same food group, V for V, LP for LP, etc.
Are you supposed to be only doing Option 1 for the whole day or only Option 2 for the whole day?
If we use the food exchange list, things will be different if I pick option 1 vs. option 2 with them not being the same.
You can use both Option 1 and Option 2 throughout the day. If you haven’t watched her nutrition videos HERE then you might want to go over them, as she explains all of that in the videos. Also, if you look at the bottom of the meal plan, you will see that both Options 1 and 2 come out to the same calorie and macro totals for each meal and for the whole day.
I was looking over the meal plan and starting to use the exchange list. I noticed that on Meal Plan 2- Meal 2- Option 1 and 2 are the same but one only has 1/2 V and one is a full V.
Is this an error? How are these equal with one being only half V?
If you look at all the meals, Options 1 & 2 will have slight (emphasis on slight) variations with some of the portion sizes in the exchange list. The ranges are all within the totals that add up to the calculations for the meal plan goal calories and macros.
Wow I was clearly half asleep when submitting my question!
Meant to say – I eat my POST workout meal within 30 minutes, and my macros have been on point all day.
Thank you
This is a very individual thing. Some people do better with food in their stomach before strength-training, others prefer to not have much in their stomach before strength-training. Do what works best for you 🙂
Thanks!
I just looked at a calendar, my calendar shows July 1st is on a Tuesday.
Any clarification on this yet?
I answered above 5 days ago with correction on how to conduct this finisher 👍
Hi
I noticed the calendar for the after photos has July 1 on a Tuesday, but July 1 is on a Wednesday. Is the last day for photos Tuesday, July 1 or Wednesday, July 2 thank youRebecca
I’ll reach out to Nicole for confirmation.
Lima beans isn’t listed as a starchy carb. Would this be a substitute that is okay?
Yep, you can include lima beans. If you would like to include a food that isn’t listed in this challenge, you are free to do so but will have to make your own calculations with portion sizes in a food journaling app, such as My Fitness Pal, to get the accurate portion size for your meal plan, food exchange equivalent.
Please forgive me if I have missed the answer. Has there been clarification regarding the AMRAPs in the sets column vs. rep colum?
Can you tell me what workout you are looking at? Page number please 🙂
When it says 1 cup of egg whites is that 1 cup liquid before cooking or one cup after cooking? I’ve been doing 1 cup liquid then started to question whether that was correct.
Measure liquid egg whites before cooking 👍
Women’s Meal Plan 3 phase 1 meal 4
There are 2 options with the same FP amount and Veges amount. However the SC amounts are different. One is 1 1/4 SC and the other is 1 1/2 SC. If left up to me I’m choosing the larger portion of SC…tehehe but just checking to see which is accurate.
They are both accurate, the difference between the two will be within the acceptable range of your allotted carb goals for that meal. Make sure you read through all the nutrition info and watch the nutrition videos, she explains the portion sizes, food exchange list and “acceptable wiggle room.” 😉
Can I get a little more explanation for the AMRAP finisher for day 1 upper body gym workout? The other AMRAP finishers for other days are for 5 minutes or have a defined stopping point, but this one appears to go on indefinitely? Just keep going until failure?
I will let the team know of the correction, but follow suit with all other AMRAMP instructions, finishing as many rounds as possible in 5 minutes.
Thank you but I just checked all the meal plans and they all call for 1 serving. For the ricotta toast.
The recipe makes two servings, so one serving would be half 👍
When I want to add fruit do I substitute it in for the SC? I don’t see a full serving of FR in any of the meals for Meal Plan 1, Phase 1
ThanksThe post workout meal has one full serving of fruit in it (meal 1 has 1/4 serving of FR). You shouldn’t substitute a fruit for a starchy carb, they are not an even exchange. Only fruit for fruit and starchy corn for starchy carb.
Silly question but in the first section of the warmup is the incline dumbbell press and wide grip pull-down part of warmup?
No, just the first 3 exercises for 2 sets are the warm-up exercises.
The recipe states 2 servings
But it only calls for 2 slices of bread so we are only supposed to have 1 slice? I’m seeing people eat 2 slices as 1 serving could you please clarify thanxThe serving size for your meal plan depends on what meal plan you’re following.
I have a question – I’m 55yrs old and have a hard time losing fat and gaining muscle, menapausal. I normally workout out on an empty stomach first thing in the morning and take a BCAA prior/during workout. Would it make a difference in my results if I tried to eat an actual meal before a workout? It’s harder for me to eat and then workout with schedule but I want to get the best results possible also. Need guidance. Thanks
I always think it is better to workout with food (energy) in your system, yes, you can try it. Try eating 1/2 your meal 1 before your workout, then eat your post-workout meal within about 30-45 min after your weightlifting workout, then eat the second half of the meal you ate before your workout. After that, follow the rest of the meal plan as written and see how that works for you 🙂
Are there example links with each exercise? When I click on the exercise it isn’t doing anything like it has with other challenges.
The Gym workouts have video demo links for each exercise and the At-Home has follow-along workouts for each workout. There are no demo exercises for the cardio portion.
Planning for the week and I anticipate difficulties with making time to eat. I work a full time job, like most, and am thinking I will have 2 meals during my shift to spread out my meals and not set me too close to my workout time or bedtime. I can already tell, I may not have eaten enough (of the right) foods in my previous attempts at weight loss. I have prepped all my meals today and am thankful as this will be helpful to stick with the meal plan. But if you have any tips on how best to manage my time for eating as they will take more time than a sandwich or protein bar. Thank you for your help. Excited for the challenge!
You can double up on a meal or two if necessary for time-management. As long as your total calories and macros add up by the end of the day, if you end up eating 3 larger meals instead of 5 smaller meals, do what works best for your schedule.
I joined VIP for the first time, I haven’t received a welcome email, but I was able to download the program. I don’t know how to access the VIP information.
For technical issues like this, you’ll need to reach out to [email protected] so they can help you there with instructions.
I am following the 5’4”-5’6” meal plan. I know meal 5 it is supposed to be taken as a meal 5 on non training days or 30-45 minutes after workout. My question is. If I workout first thing in the morning. Do I eat that first and then the rest of my meals?
Correct, it should be your post workout meal regardless of what time you work out, so it could be your first meal of tequila day, in which case meal 1 on the meal plan would then turn into meal 2.
Naomi, when I click your link it still doesn’t work. I had tried searching the site. The exercise has the NW logo on it but when I click that it takes me back to page trying to get me to be a member. I was still signed into the Ebook I know to make sure of that. I’m wondering if the people it’s working for are also Members? I currently am not.
The videos in the challenge are available to all challenge participants, you don’t need a membership. If it still isn’t working for you, please email [email protected] and someone with more tech knowledge can help you with the tech issues you’re having.
I have a question regarding the abs portion for day 1 – I am following mostly the gym workouts for the most part at home, but need to sub some of them out with the at home portion due to me not having a smith machine, etc. So I am doing more of a combo of the gym and at home workouts- hope that is okay- I am just trying to match the exercises together.
I noticed that on the abs portion at the end, the gym workouts call for only 2 sets of the each of the ab workouts while the at home workouts call for 3 sets. Is this correct?
Thank you!Let me double check on this for you and get back to you.
I’m logged in. When I go to play the Smith Machine Shoulder Press video it takes me to a page where it tries to sell me the membership.
Could you please let us know Inc ethos is fixed? Thanks
Hey there-
I just clicked on the link and it worked fine for me. Try this: https://nicolewilkins.com/exercise-database-smith-machine-shoulder-press/ (it’s the same link as in the ebook)