[Naomi]

Hi Angele- both ketchup and salsa will add carbs and sugar, so I would stick with what Nicole has on each meal plan 😉

[Naomi]

Hi Jennifer- absolutely, that is a great question! Water is necessary for every single cell in our body to function optimally, which can have a domino affect on our hormones, metabolism, and a a host of other human mechanics and processes. If we don’t drink enough water, especially when working out as much as we are during the challenge, it would be like throwing a screech in a factory assembly line.

Water helps:
– maximize physical performance
– affects energy levels and brain function
– helps aid in digestion (prevents being “stopped up”)
– aids in function of liver and kidneys in detoxing
– increases satiety
– boots metabolism by increasing energy expenditure

Here is more info about the health/fitness benefits of drinking water: https://www.medicalnewstoday.com/articles/290814.php

I hope this helps 🙂 Good luck with the rest of the challenge, and drink up! 😉

[Naomi]

Hi Kara- It is so hard for me to know what might be stalling your progress. Here are a few factors:
– lack of sleep, or lack of quality sleep
– high stress, constant stress or constant high stress
– underlying hormonal/metabolic issues
– food choices (you may or may not be following the meal plan 100%?)
– adequate water intake
– pushing during your workouts as much as possible

I am not saying you are or aren’t doing or experiencing the above, I just wanted to list a few factors that can play a role in progress or lack of progress.

I hope this helps, and try to keep thinking positive! What you are doing now is much better for your health and fitness than if you weren’t doing it, right? 😉

[Naomi]

Hi Wendy- You can do whichever would feel best on your body as far as when you need a rest day 😉 Good luck with the rest of the challenge!

[Naomi]

Stick with the meal plan, ladies, you’re almost there!! Don’t change things up now, give it all you can 100%! You’ve got this!!

[Naomi]

Hi Perry! Do the best you can with what you have to work with. Even with more rest in between, I personally think it would be bets to challenge yourself as much as possible 😉

[Naomi]

Hi Dee! That is SO awesome!! You will be working out Friday evening, twice on Saturday and again on Sunday, so you might want to just skip the workout Friday morning since you’ll be working every muscle group at least once over the weekend 😉

Have a BLAST!!

[Naomi]

YUMMMM Ronna! That sounds AMAZING!! Thanks for sharing! 😀

[Naomi]

Hi Tjay! Correct, but take a look at the recipe again and make sure you have the updated version: https://176p3x1o5f5d19fpdxw83g5v-wpengine.netdna-ssl.com/images/2019/02/2019_BUNSGUNS_Recipes-03-1.jpg

Moving forward, we are working on altering challenge participants if/when a challenge recipe or exercise is revised/updated 😉

Good luck with the rest of the challenge, girl, you’ve got this!!!

[Naomi]

Hi Jennifer- I am not sure if you are addressing the person who tried mixing the crepe recipe into a shake, or if you are just asking a general question. But if you want to try doing this, then just throw all of the ingredients in a blender for the meal on the day you want to try this (if it’s high carb day, follow the crepe recipe for the high carb day, if it’s low carb day, follow the crepe recipe for low carb day) and see how it turns out.

I haven’t tried doing this so I can’t instruct you other than the suggestions above. Good luck and let us know how it turns out! 🙂

[Naomi]

Hi Becky- Nicole designed each of the meals to match up to the same macros for each meal, but that doesn’t mean that the carb totals for each of food item are “swappable.” The make-up of each of the foods in the meal plans make up the totals. If you try to swap the foods, it could throw off the totals and the macros for each meal, so this is not something I recommend you do if you want to stay 100% on point for the challenge.

You can choose different meals, but keep the foods in the each meal the same as it is written in the meal plan 😉 Good luck with the rest of the challenge! 😀

[Naomi]

Hey there- the hip circles are one size fits all 😉

[Naomi]

Hi JoAnne- you can do these with bands as an alternate exercise to do at home 🙂

Good luck with the rest of the challenge!

[Naomi]

Hey Brenda- Can you please email [email protected] with the video that you’re having problems with and they can help you out with or fix the link? Thank you!

[Naomi]

Hi Julie- yep, that should work fine as an alternate exercise 🙂

[Naomi]

Hey there- you are in the Meal Plan 1 category because of your height. If you want to achieve your goals, lose as much body fat as you can on this challenge and really challenge yourself, I suggest you stick with Meal Plan 1. By switching to Meal Plan 2 you may not see the results you want to see at the end of the challenge.

It is such a short challenge and you don’t have much farther to go! You’re almost there, just hang tight! Try to drink more water and keep as busy as you can. Or at least try to keep your mind busy and not think about food, as just the thought of food can sometimes make people feel hungry.

Good luck with the rest of the challenge!

[Naomi]

Hi Beth- I actually just wrote this past Tip Me Tuesday article about this very topic! If you are a member of Nicole’s site, you can read it here: https://nicolewilkins.com/tip-me-tuesday-change-your-focus/

I absolutely do not believe a female can gain 5lbs of muscle in one month. If I am working diligently, I can gain 4-5lbs of muscle in a YEAR. I have been lifting heavy for 8 years now, and it is very, very difficult (generally speaking) for a female of any age to gain pure muscle. It takes a lot of hard work, lifting heavy, very little cardio and being in a caloric surplus to even gain just 4-5lbs of pure muscle in 12 months, let a lone one month. Of course some women can gain muscle more easily than others, but not that easily or quickly 😉

I hope this helps! 🙂

[Naomi]

Hi Julie- try to keep the workouts in the same order as Nicole has them written in the challenge. She has strategically placed them in the order they are for optimal rest between specific muscle groups. Working out 5 days in a row is fine, but just keep the workouts in order 😉

Good luck with the rest of the challenge!

[Naomi]

Ok awesome 😉

[Naomi]

Hi Wendy- yep, that should be fine 🙂

[Naomi]

Hi Heather- no, there is no cut-off time for your last meal. It can be 10pm if necessary 😉

[Naomi]

That is correct, yes 🙂

[Naomi]

You can use either bar 😉

[Naomi]

Correct 😉 All 7 sets on one leg first, the idea is to have minimal rest for the muscle you’re working. If you switched legs between each set, it would defeat the purpose of the intensity technique.

Good luck!

[Naomi]

Awesome, no problem! Enjoy!! 😉

[Author]

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