Naomi
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Hey Janna- if you look at the bottom of the training section where the video links are to each exercise, there are alternate exercises/modifications listed below each exercise demo video when you click on it.
If you have any questions about modifications for specific exercises that you don’t see a good alternate for listed, please feel free to ask here. Also, try icing your knees after each leg workout to reduce inflammation and swelling.
I hope this helps, good luck! 🙂
Hey there- I am so sorry you tweaked your back! Please take it easy and slow when you try to lift again on Sunday. Yes, if you aren’t lifting then follow your rest day meal plan.
I would skip the re-feed since you are taking more rest days than usual because of your injury. Good luck and please keep us posted on your recovery!
One thx for answering
Hi Jessica- no, it should not be reduced fat, just regular 🙂
Hi Rose- not necessarily, no. Are you following the challenge meal plans? If so, which meal plan are you following and what options are you choosing for your meals?
Hi Rose- not necessarily, no. Are you following the challenge meal plans? If so, which meal plan are you following and what options are you choosing for your meals?
Hey there- the Summer Shred Challenge is a cutting, deficit, body fat loss, reduction challenge. It is not a bulking, building challenge. If you are interested in getting personal guidance from one of the Nicole Wilkins Training Team trainers in order to reach your personal goal of building more muscle, you can email [email protected]
Good luck with your goals 🙂
Hey there- I would stick with the meal plan as-is. I hope you recover soon!!
Hey there- I believe you are correct, thanks for catching that 🙂
Hey there- that should be fine, as they are pretty comparable in calories and macros. I would use the same measurement, yes 🙂
Hi please could you send me the link to view that last Q&A on facebook. I could not watch it past the 20 min mark it just would not play. Also the whole time Nicole was not clear the picture was all shaky.
Can you please email your question to: [email protected] and someone will get back to you there?
Thank you 🙂
Hey there- you can weigh out about 28g of macadamia nut halves to equal 10 macadamia nuts 🙂
Hey there- well, you won’t get stronger glutes overnight 😉 so keep doing what you’re doing and just give it time. I mean a long time, not just a few weeks. Weak glutes are very common, and just like strengthening any weak muscle, it can take months to strengthen a muscle group. All of Nicole’s workouts labeled “glutes” with something else (quads, hamstrings) will help strengthen your glutes over time.
As far as this challenge goes, you can either do the exercises without the hip circle until you strengthen your glutes enough to be able to use the hip circle, or you can use a band with less tension than the hip circle. It is a progression, just like progressing lower and lower in a squat, or being able to lift heavier weight in a squat 😉
I hope this helps! Keep up the great work, and keep pushing hard 😀
As long as you are within 5g of the total target macros, you’re fine. So if you can’t find tortillas with 0g of fat, the tortillas you’re using are fine, or you can choose one of the other post-workout meals.
Just look at your total fat grams for the entire day, and as long as you are within 5g above or below the total fat grams target, you are in the target zone 🙂
Hey there- I recommend starting with oe for a few days, then see how you feel and add the second one if you feel fine. Good luck with the challenge! 🙂
I am not a member but I am a challenge participant. I’d like to view some of the videos posted under the blog but when I click on them they just take me to “join”. As a challenge participant are we not considered a monthly member? It seems like we should be so we have access to all this info. Not just info and links under the challenge.
Hi Janet- The monthly membership is a totally separate purchase with separate benefits than the challenge.
If you purchase the monthly membership, you are purchasing all of the content and benefits that the monthly website membership offers (which is $9.99 per month). Members are not able to see any of the challenge content, material or videos within the challenge unless they purchase the challenge.
If you purchase the challenge but did not purchase a monthly web site membership, then you are able to view everything that is included in the purchase of the challenge – all the content, workouts, nutrition, videos, etc. but not the web site membership content.
If you are interested in seeing the content available to web site members, you can try the monthly membership and see if you like it, then cancel any time if you don’t feel it is beneficial to you. I hope this helps! 🙂
Hi Joanna- if you can, go ahead and try to push through the shoulder workout as best you can, or you can incorporate one of the rest days instead to give your shoulders and extra day to recover, then do your shoulder workout the following day 🙂
Hi Perry- no, the barbell step ups and deadlifts are a superset, then the curtsey lunges are straight sets.
Hi Joanna- there isn’t a specific time, as long as you get all your meals in. What you’re doing is great! 🙂
Hi Amy- this is such an individual thing, it’s really hard to give you a blanket answer that applies to everyone. What may be “too much” for one person might not be enough for another depending on a lot of factors, which is why Nicole gives you the option.
If you stick just to what you mentioned you are doing, that should be fine 😉
Hey there- All of the cardio workouts are designed by Nicole knowing that people will be using a wide variety of machines and brands of machines, which all vary GREATLY wit regard to maximums, inclines and levels. No two machines, not even the same brand, are completely equal. We have a row of 10 stair climbers at my gym and although they are all the same exact brand, level 10 feels harder on one machine than the other.
My best advise to you is set it at levels and inclines based on your perceived rate of exertion and effort. Try different ranges of levels and inclines on the machines you have access to and see which ranges of levels and inclines are challenging but doable for you based on the outline of the cardio workouts.
I hope this helps! Good luck with the challenge 🙂
Hi! I am lucky enough to have a wonderful fiancé who is doing the challenge with me. I am on meal plan 1, and get a serving of blueberry bread 5oz of yogurt, extra blueberries AND butter. His only has 1 serving of bread and almond butter. Is this correct? I feel like my meal has way more than his?
That is correct. Here are the totals of the extras, not including the blueberry bread:
Women’s Meal Plan 1:
-25g blueberries
-5 oz plain, nonfat Greek yogurt
-14g butter
Equals: 163 calories; 6.6g carbs; 11g fat; 9.5g proteinMen’s Meal Plan 1:
– 32g (2 TBSP) all natural peanut butter
Equals: 190 calories; 7g carbs; 16g fat; 8g proteinThere is no video link for Barbell Curtsy Lunge
Hi there- can you please email this to: [email protected] and they will help you with any technical issues there? Thank you! 🙂
Hi Bridgett- yes, cooked or steamed is fine as long as you don’t add anything other than seasonings listed on the grocery list 🙂
Hey there- I have never heard of this happening before, but there will be some adjustments to the new meal plan if you aren’t use to consuming what you’re consuming. My recommendation is to give it a few more days and see if you feel the same. I wouldn’t recommend increasing your sugar intake, and the protein increase is really not a significant enough of an increase to where you’d be affected by it with the symptoms you’re describing.
Please keep us posted!
Hey there- you can send to: [email protected] for consideration. Thanks! 🙂