Naomi
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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.
Hi Brenda- information has not yet been announced, but if you are a member of the Nicole Wilkins Facebook Community, that is the first place she will announce dates for the next challenge. Following that, information will be sent out via email. That is all I know as of right now.
I know a lot of people are eager to get the info! 🙂
Angele- I have actually never heard that approach before lol! It may be one way of doing it, but definitely not for this challenge. I imagine that it would leave so much open to options, like too much freedom to structure meals in so many different ways as long as you have a certain weekly total(??)
Not that you would do this, but in my mind, I’m envisioning people eating very few calories on one day, then loading up on another day. I know you’re just talking about one meal, but my mind is jumping to all of the different things someone might do if they had a weekly total to hit however they wanted to lol!
You’ve got this girl, just a little bit longer! 😀
Just click on the words in my answer above in red “Challenge Rules” and it will take you to the Challenge Rules ;-P
Your progress is more geared toward your daily intake, not your weekly intake. It would be like saying it doesn’t really matter how you eat (how you divide up the meals) in a week or a month, or a year, as long as your accumulations over a week, or a month, or a year equal a certain total.
Because this is such a short time period, and you are in the home stretch, every little bit will make a difference. I would stick to what your daily totals are suppose to be for that day, even if you end up missing a meal the day prior. The same is true for workouts, if you miss a workout the day prior, don’t try to double up. Just pick up where you left off.
I hope this helps! Good luck 🙂
There is also detailed info in the Challenge Rules regarding submitting after info (which includes pics). Good luck ladies! 🙂
Hi Beth- Great question that I wish had a sample answer. The human body is extremely complex and it’s not as simple as saying if you eat this much and burn this much, your body will start losing muscle.
A lot of it depends on the individual and how well their body preserves muscle/burns fat. Some people are hard gainers, while others gain more easily. It also depends on how heavy you are lifting, the quality and sources of your foods, and the ratios of your macros.
If you are in a caloric deficit for an extended period of time, you will lose weight all over, both muscle and body fat. It would be nice if we could turn a switch and tell our bodies to burn all the body fat but keep all the muscle, right? LOL!
In Phase 2 of this challenge, you are in a deficit, but the food quality, strength-training workouts and macros are all designed to preserve as much muscle as possible while losing body fat.
I hope this helps! Good luck with the rest pf Phase 2 🙂
You are only two weeks away from the finish line! You didn’t come this far only to stop short just before you can say you finished. Home stretch, YOU’VE GOT THIS!!! I’m rooting’ for ya!!! Victory is just around the corner 😉
Hey there- the macros in broccoli and edamame are not the same. I would choose a different meal that you can find all of the ingredients for 🙂
Hi Claudia- Nicole calculated everything base on being about 5 grams over or under the target macros, so 100 total calories at the end of the day is “wiggle room” for any discrepancies in the macros being over or under by 5 grams. Unfortunately MFP and differences in various food brands is going to crate some inconsistencies, and Nicole takes that into account as best as possible when creating the meal plans.
Keep up the great work and good luck the last leg of the challenge 🙂
HI Jessica- great questions! Just keep the rep ranges between 10-12 for the last week. Good luck with the rest of the challenge!
Hi JoAnn- here is the link for the Chicago Camp 🙂 https://npowerfitnesscamps.com/product/chicago-il-2019/
Hey there- a fat burner is not mandatory to take, it is just optional. Green tea will work great. I can’t recommend any specific brands, but there are a lot of options for “natural” fat-burners that have minimal ingredients. A mug of green tea before your workout would be fine. You can also go to your local vitamin/supplement store and explain what you are looking for. A sales person should be able to assist you in a natural fat-burner that won’t negatively impact thyroid meds.
I hope this helps, good luck! 🙂
Hi Nikita- the best thing to do is stick to the meal plans as they are laid out. When it comes to both working out and nutrition, you really can’t rely on motivation or excitement to keep you on course. I am rarely motivated to either workout or stick to my meal plans. But it is so important to be determined come what may to stick to your goals, ESPECIALLY when you don’t feel like it.
You are SO CLOSE to finishing this. Stay on target, keep your eye on the prize, stay disciplined and make your goals the biggest priority.
But if it is between going off plan and buying Mega Fit Mels equivalent to Nicole’s calories and macros, that would definitely be your second best option. I hope this helps! Good luck and stay strong! YOu’ve got this!!!
Hi there- I totally understand, I have that same issue when doing some movements but not others. If you didn’t have any problems with another cardio acceleration workout you’ve done previously, you can substitute that one instead.
Good luck with the rest of the challenge! 🙂
Anyone interested in on-line personal training can get a head start by filling out the on-line training application here: https://nicolewilkins.com/training/
Keep pushing hard ladies, and keep reaching for higher and higher goals! 🙂
Hey there- very cool, I live in Columbia, SC, not too far from Charleston. I hope you have a great trip!
As far as your meals go, the rest rout for you would be to log all your meals in MFP – if you aren’t already – and stay as close to the macros for the meal plan in the challenge as possible, while eating as healthy, nourishing foods as possible. You should have access to grocery stores, so for carbs you can get things like: oat meal packets, rice cakes, 100 calorie English Muffins, etc. Proteins: hard-boiled eggs, protein powder, you can get pre-cooked chicken in the freezer section or if/when you eat out, you can get plain boneless, skinless chicken breasts, tilapia, etc.; plain non-fat Greek yogurt. Fats: nut butter packets, coconut or olive oil packets, hard-boiled eggs w/ the yolks (protein & fats); to-go packets of guacamole or avocado spread.
Just make sure you have your calories and macros set up in MFP that match your macros in the challenge and stick as close to them as possible, and try to stick to the foods on the meal plan as much as you are able to.
I hope this helps, enjoy your trip!!
Hi Teresa- you can use weights if you’d like, but they are plenty challenging without any extra weight 😉