Naomi
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Hi Jaime- go with the meal plan that correlates with your height, so Meal Plan 1. Good luck! 🙂
On the meal plan, it says: “Post Workout Meal OR Meal 5” ;-P
Which means, if you workout I the morning, you’ll have your post-workout meal as one of your earlier meal sand shift all the other meals down one, or you will have your post-workout meal wherever your workout falls.
On your rest days, the post-workout meal will be Meal 5. Does this make sense?
Ladies, the PDFS are up for Meal Plan 3. Let me know if you still don’t see them for some reason.
It looks like the problem is fixed, I see all 4 sheets for Meal Plan 3 correctly. Let me know if you are still having issues with accessing the Meal Plan 3 documents.
Checking on this now and will get back to you ASAP!
Yep! 🙂
Hi Lori- I wouldn’t rearrange your high/low carb days. Just keep them in the same order as Nicole has them in the calendar even if you rearrange your rest days. Good luck, girl! 🙂
Hello,
I can see that most HIIT workouts are performed in the gym – I do like to run in the park whenever I can. How should I adjust my HIIT run if done in the park?
Many thanks,
MartaHi Marta-
If you are running at a steady state in the park w/ your HR between 140-150BPM, that could be considered one of your Interval Cardio Sessions. If you want to do your run in a HIIT style, then follow the protocol below for the HIIT.
• HIIT Cardio is short bursts of very intense cardio followed by a less intense – or complete rest/recovery period. These workouts are typically performed in a 1:1 or 1:2 work/rest ratio. HIIT Cardio 120-190 beats per minute
• Interval Cardio is moderate-to-high intensity cardio, with the high intensity level less extreme than when performing HIIT cardio. Interval Cardio 140-150 beats per minuteGood luck with the challenge! 🙂
on days off it is a complete rest day? no cardio at all?
Correct. Complete rest on rets days, no strength-training or cardio. Hopefully you’ll be pushing yourself so hard with the workouts, you’ll welcome the rest days with open arms 😉
Can we do the work out 5 days in a row? And if so should we adjust our high carb day? Ie. if I work out mon, tue, wed, thu and fri should I make the high carb days Sunday and Wednesday instead or leave as it is?
If you can help it, try not to change anything from what Nicole has laid out. She has the low carb days and high carb days spread out the way they are for a reason, as well as correlating with the workout and rest days for a reason. But if you absolutely need to, you can do all the workouts in a row, just make sure you keep the workouts in the same order and keep the low carb/high carb days the same as Nicole has them laid out on the calendar, so don’t switch them around.
Good luck with the challenge! 🙂
Hi Kelly- I will check on that and get back with you asap! 🙂
Hey there- that is correct. The yogurt and almond butter are one of the options you can choose if you like that option.
You can eat the yogurt and almond butter separate, or you can mix the almond butter in the yogurt and eat together. You can also mix the two in a blender if you’d like. If none of that sounds good, then I would recommend choosing another meal 😉
Good luck, and enjoy!
OK awesome!! 😀
Hi Gina- that is totally up to you if you want to resubmit your pics. Some people submit slightly different poses in their after pics than in their before pics and some people are posing exactly the same.
I think you should be fine, but it’s up to you based on if you feel you want to or should resubmit pics 🙂 Good luck!
Hi Mary- your pics should be fine with minor lighting differences. Good luck! 🙂
Hey there- I would go ahead and save it now and print it off for future use 🙂 The info will be taken off the website one week after the challenge is over so just to be safe go ahead and get everything saved and printed 🙂
LOL, no reason in particular other than keeping things as simple as possible. The areas measured are the same and have been since the first challenge, so we’ve just kept the measurements to a few main areas of the body. You can always measure as much of your body as you’d like before and after so you can see your progress! 😀
Hey there- I believe Nicole will be sending the hashtag email out today.
Hey, I think you are talking about this article: https://nicolewilkins.com/structure-your-workout-split-for-your-goals/
Good luck with your goals! 🙂
Hi Sharon- if you are a member of Nicole’s web site, you can click on the links below for some great stretches and foam rolling exercises to loosen up your muscles:
Foam Rolling: https://nicolewilkins.com/foam-roller-techniques-to-help-optimize-recovery/
Back Stretches: https://nicolewilkins.com/my-top-5-stretches-for-a-healthy-back/
Lower Body Stretching: https://nicolewilkins.com/lower-body-stretching-routine/
I hope this helps loosen up your muscles and body overall 🙂
Hey ladies- you should get the hashtag email later this week in plenty of tie to submit your after photos. Nicole will send an email out to all challenge participants at the same time 😉
Hi Rebecca- correct, there were timed ads scheduled to go up but the challenge is not ready yet. Believe me, current challenge participants will be the first to know when it is ready for purchase! There will be email announcements, a big announcement on the web site and social media 🙂
So glad you are excited, I think everyone is ready to continue progressing for Summer!! 😀
Hi Karen- yes, use your goal weight. If you use your current weight, you are making calculations that will just keep you at your current weight. Does that make sense?
Good luck! 🙂
So after this is over, what is the recommendation for maintenance macros?
Hey there- it totally depends on what your goals are, what meal plan you’ve been doing, what results you’ve had and a number of other factors. The short, simple answer would be to go back to Phase 1 meal plan of this program, if that is realistic and doable for you 🙂
Hi Brenda- it should be sometime in March.