Naomi
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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! 🙂
I have only checked for phase 1 but I can’t access the following Day 4 deadlift and Day 5 barbell curtsy lunges
As mentioned above, can you please email the specific videos you aren’t able to access to: [email protected] and they can help you there? Thank you.
I made this recipe tonight. I wanted to ask about the salsa measurement. I measured out 1/2 cup and it came to 120 grams,not 240 grams. Should we be measuring 1 cup which equals 240 grams or 1/2 cup at 120 grams?
Thank you
Hey Gina- Thank you for catching that! It should be 1/2c (120g). We will get it corrected in the document 🙂
Hi, I tend to have lower back pain from a past injury. Is there an alternate workout I can do instead of the barbell rows?
Hey there- if you click on the video demo link to each of the exercise, alternative exercise or modifications are listed under the video: https://nicolewilkins.com/exercise-demo-barbell-row/
Naomi,
Do you know what reasons NW does not incorporate as many vegetables in her plans? It seems she leans towards potatoes or rice or oatmeal. Just curious. I’m coming off another diet that was lots of veggies and no way on rice or potatoes.Thank you! I just like to understand the why in her choices. This is not meant to be critical of her diet. She obviously has great success on it as well as all her participates.
Hi Michelle- I think it really is an individual perspective whether or not Nicole has a small or large amount of vegetables in her program. If you’ve been eating quite a bit of vegetables on a regular basis before this challenge, then it may seem like a smaller amount than what you typically eat. If, on the other hand, you eat little to no vegetables on a regular basis, it may seem like there is a large amount of vegetables on this meal plan. The same could be said for cardio — if you’ve been doing a lot of cardio prior to this challenge, you may question why Nicole doesn’t have that much cardio in the challenge, but if you have been doing little to no cardio prior to this challenge, it may seem like a ton.
It all depends on your reference point with what your fitness and nutrition was like prior to starting this challenge.
Factoring in both fruits and vegetables on ALL of the options for the meals (you can choose any of the meals, including vegan if you want to incorporate more vegetables), I see only one meal option out of the 15 that doesn’t include a fruit or veggie.
Every challenge, Nicole aims to have a well-balanced meal plan that isn’t heavily targeted on one particular food or food type, and that is the main reason why the food sources are chosen the way they are – well-balance, healthy, nutritious foods as well as a variety for personal preference, and some foods that may be perceived as “off limits” or “unhealthy” but can be incorporated into a healthy meal plan in moderation 🙂
I hope this helps explain it a little better! Good luck with the challenge, and enjoy! 😀
I thought I heard Nicole say there were video links to each exercise. I don’t see those on my login! I do remember those helpful videos in the last challenges I’ve done.
thanks,
ReneeIf you scroll to the very bottom of this page: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2019/?section=training-phase-1 you’ll see a heading PHASE 1 WEIGHT TRAINING WORKOUTS & EXERCISE VIDEO LINKS and the video links are under that heading.
Good luck with the challenge! 🙂
Ah, gotcha. The incline angle allows for more range of motion so your muscle is stretching and contracting at a greater range 🙂
Ok, gotcha. So if you look at the PDF document, you will see a column for:
1. EXERCISE (push press)
2. SETS (5 sets on this particular exercise)
3. REPS (2×15-20 warm-up / 3×6-10)What all of this means is that you will do a TOTAL of 5 sets. The first 2 sets will be warm-up sets and you will do 15-20 reps on the first two warm-up sets, then for the last 3 sets (working sets) you will do between 6-10 reps.
Does this make sense?
Hi Kimberly- if you choose to follow a diet not outlined in the program for this challenge, that is completely up to you. I can’t advise any swaps or deviations from what Nicole has laid out in the program, as that is getting more into personalizing the meals specifically for you 😉
Hi Tammy- can you tell me which workout/exercise you are looking at?
I can’t access certain video demos. It directs me to members only page. How can I access?
Can you please email the specific videos you aren’t able to access to: [email protected] and they can help you there? Thank you.
Hey there, just curious on the pros of the incline lay raise. How does it engage muscles differently?
Hey there- I am sorry, I don’t understand your question. Can you rephrase it please?
Hey there- you can sprinkle it over everything or mix it in with the black beans or whatever you come up with 🙂
Hi there- Nicole explains this in detail in the cardio section here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2019/?section=cardio
You can either split up your cardio and weights, or do cardio after your weight-training session.
Hey there- I would count your hockey and cycling toward the cardio in this challenge 🙂
Hey there- no, it’s nt a problem. This is a general range and everyone is different. Good luck with the challenge 🙂
Hey there- it means that doing cardio for that day is optional 🙂
24g is the correct amount per serving. The serving size is on the back of the nutrition label 😉
You don’t have to use salt-free butter, no.
Oh, I gotcha! Yes, that is correct, no English Muffin for WMP3. Sorry for the confusion! 🙂
Scroll down here https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2019/?section=nutrition-phase-1 and look at all of the PDFS for the Neal plans. Which meal plan are you following?
Meal 1, Option 1, first food item.
Hey there- If the calories and other macros are all in-line, I wouldn’t worry to much about the 20g of carbs. MFP can be a little off at times, or the brand of foods you’re using might be slightly different than a brand that Nicole used for her calculations. As long as you follow the meal plan as it is laid out, you should be good! 🙂