[Naomi]

Marcia wrote:

Hi Nicole/team,
First of all I would like to thank you all for this challenge. I’m enjoying the process, the food, the workouts, the way I feel, my confidence in the gym; I’m very grateful to you guys for this.
I would like to continue this plan for another month, should I restart with phase 2 or phase 1? Also, should I incorporate a re-feed meal before restarting?
Thank you so much.

Hi Marcia- without knowing more about you and how your body has responded to the challenge and what your continuing goals are, it is hard to say specifically which phase you should re-start with and if you should have a cheat meal or not before starting back up. It really is up to you if you want a cheat meal after the challenge is over. Do you feel that you need it mentally as a little break and it would help you once you start back up again? Or is it not that big of a deal if you have it or not, and could do without it?

As far as which phase you start back up with, which one would you prefer to start with based on where your body and mind are at when the challenge is over, and what phase do you feel would help you better reach your goals to start back up with?

[Naomi]

Allison Troxel wrote:

I have a similar question because I’m 5’4.5″ I’ve been following Meal Plan 2 which has been good for me because I didn’t want to lose too much more weight after the Buns-n -Guns 45 day Challenge, but should I follow Meal plan ! since I’m only a half an inch taller? I weigh 125 right now and that’s been pretty consistent. I truly love these challenges! They help me focus so much!
Thank you for your advice,
Allison

Hi Allison-

I am so glad you are enjoying the challenge! My recommendation is that you follow the meal plan Nicole recommends for your height, however you know your body and your goals best. Depending on how your body responds to foods and workouts, and what your goals are (ex: not wanting to lose too much weight) you will need to decide for yourself what meal plan to continue using based on all of those factors 😉

Good luck with the rest of the challenge! 😀

[Naomi]

krp12102 wrote:

I should add I weighed myself this morning and I actually hit 131.6…that may change tomorrow LOL but just thought I’d mention it.

You should pick your meal plan based on your height, not your weight, as Nicole mentions throughout the challenge. Choose the meal plan that correlates with your height, which is Meal Plan 1 😉

[Naomi]

Hey there- how tall are you?

[Naomi]

teresalordy wrote:

Have got the worst pain in wrist heavily strapped and taking painkillers today wanted to do my Tabata or accelerated HITT but think this will just make it worst – help what should I do ! Rest and keep nutrition to plan ? Thank you

Hi Teresa- I really don’t know what is causing the pain, and since it sounds like it could be serious you may want to go get it checked out just to be safe. You could also just try resting and icing it for 2-3 days and if the pain hasn’t subsided by then, definitely go get an x-ray or have an ortho check it out.

I hope your wrist feels better soon!

[Naomi]

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 😉

[Naomi]

Wendy wrote:

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!

[Naomi]

atnelson28 wrote:

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! 🙂

[Naomi]

Melissa Brown wrote:

Just double checking— it’s just 2 sets for the bicep curl/tricep/jumping jacks? Yes?

Correct 😉

[Naomi]

Hey there- you should aim for about 120-130 calories for the flour tortilla. Good luck with the rest of the challenge 🙂

[Naomi]

Hi Becky- no, regular turkey breast will have a higher fat content. Best to stick with 99% lean ground turkey 😉

[Naomi]

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 😉

[Naomi]

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?

[Naomi]

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! 🙂

[Naomi]

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!

[Naomi]

jESSICA ESTENES wrote:

One thx for answering

Hi Jessica- no, it should not be reduced fat, just regular 🙂

[Naomi]

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?

[Naomi]

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?

[Naomi]

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 🙂

[Naomi]

Hey there- I would stick with the meal plan as-is. I hope you recover soon!!

[Naomi]

Hey there- I believe you are correct, thanks for catching that 🙂

[Naomi]

Hey there- that should be fine, as they are pretty comparable in calories and macros. I would use the same measurement, yes 🙂

[Naomi]

teresalordy wrote:

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 🙂

[Naomi]

Hey there- you can weigh out about 28g of macadamia nut halves to equal 10 macadamia nuts 🙂

[Naomi]

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 😀

[Author]

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