Naomi
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Hi Renee- you may want to email Nicole with this question at: [email protected] or [email protected] as this sounds like it’s not really a simple thing to answer since there are quite a few factors involved. The only way she (or any coach for that matter) can really give an honest opinion of where you start, how you know when to begin, what division, how long it will take and other questions you have, is if she sees your body and where you’re at now, what your workout schedule is like, what your nutrition is like, what your life schedule ad commitments are like, how realistic the dedication and time commitment for competing is for you in your life right now, what your priorities are, any and all health issues and concerns, financial commitments to competition prep, etc.
It’s not really a straight-forward answer, though we’d be happy to help if you email one of the above email addresses 😉
So I have been out for 3 weeks because I broke my toe/foot and tore ligaments. I am trying to get back to doing upper body, i can’t do lower or any of the cardio. My question is..do I still follow the meal plan? I am on the first meal plan…I weigh 129 and i am 5’4.
Thank you!Oh man! Toe/foot injuries are horrible, I know from personal experience. I am so sorry! Yes, just follow the meal plan as-is, the calories will continue to decrease as you progress through the challenge. They are pretty low, so there is no need to go any lower. Good luck, and please keep us posted on your recovery!
When I click the video link for the incline push up for Monday Phase 2 training, it takes me back to the main page for the challenge.
Can you please email this problem to: [email protected]
They can take care of any technical issues you are having there, thank you! 🙂
Just double checking— it’s just 2 sets for the bicep curl/tricep/jumping jacks? Yes?
Correct 😉
Hey there- you should aim for about 120-130 calories for the flour tortilla. Good luck with the rest of the challenge 🙂
Hi Becky- no, regular turkey breast will have a higher fat content. Best to stick with 99% lean ground turkey 😉
Hi Janet- it’s kind of like building strength for a push-up. Only go as low as you are able too until you build up the strength to go lower. Just do what you are able to now, and then when your core gets stronger you can flatten out a little more with the ab rollout exercise 😉
Hey there- I have no idea what could be causing this. It could be any number of things. Have you had your hormone levels checked? Are you taking any medication? Did you start taking a fat-burner you haven’t taken before? Are you drinking plenty of water? Getting adequate sleep? Do you have any health issues such as high blood pressure or hypertension? Do you have any food allergies? Which meal plan are you following and what meals are you choosing? Is it after eating a specific food?
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.