[Naomi]

Hey there- you can run outside, you can do the jump rope for a minute, then umping jacks for a minute and keep switching back and forth. If you have access to a track (at a high school or other track in your area), you can do stadium stairs, sprints, side-shuffles, high knees, etc. Or you could do the Total Tabata workout but only do 30 minutes instead of 45 minutes.

I hope this helps! Good luck 🙂

[Naomi]

Yes, a 5 second negative is a 5 second count as the bar goes down to your chest.

[Naomi]

Hey there- I’m so sorry about your back injury! You will need to submit your pics before the deadline if you want to be eligible to win the challenge, so make sure you read the challenge Rules and FAQs to make sure you have all the info about dates and deadlines.

It’s absolutely fine to start the challenge a week late, no problem. It would be better for you to give yourself more time to heal than try to start hard, intense workouts before your body is ready, then injure yourself even more and have to stop the challenge all together.

Good luck and I hope your back is 100% soon!

[Naomi]

Hi Jessica- the hip circle will be placed above the knee about mid-thigh. Good luck! 🙂

[Naomi]

Hi Cindy- we really don’t have a food swap list, and looking for alternative food sources is more of a personalized meal plan program. Nicole created 3 meal options for all 5 meals, which means there are 15 different meals to choose from. Of the 15 meals, which ones are you able to eat without trying to find a substitute?

The ghee butter can be either solid or liquid, the calories and macros are the same either way. Oatmeal is measured dry.

[Naomi]

Hi Leanne- I don’t know that a sugar free maple syrup would be equivalent to the pudding, so I would recommend plugging it into a food app such as My Fitness Pal to see if it’s comparable, or to see what amount of syrup might be similar to the calories/macros of the pudding.

I hope this helps! Good luck 🙂

[Naomi]

Hi Mel- there may just be a lot of traffic at the moment, keep trying. If it still doesn’t work after a few more attempts then please send an email to: [email protected]

Thank you and good luck!

[Naomi]

Hey there-

Here is the info for uploading your pics 🙂

Good luck!

[Naomi]

Hey Brenda-

All challenge participants will get the info at the same time. We work hard to get it out asap, but there is a lot that goes into it and it won’t be release it until it is ready, so there are no guarantees as to what time it will be out.

Thank you-

[Naomi]

Sharon- as mentioned above, please email this to [email protected]

Thank you-

[Naomi]

Cathy- please email [email protected]

Thank you.

[Naomi]

Hi Tracy- I am not sure what you’re asking. Are you sticking to the BUILD Challenge macros, or the PSR or Summer Shred macros? If you are trying to build muscle, stick with the meal plan from the BUILD challenge. Good luck!

[Naomi]

Hi Jody- any technical issues you experience can only be resolved by our tech support. Please email your issues to: [email protected]

Thank you

[Naomi]

As mentioned above, you’ll need to email [email protected] so that tech support can help you there.

[Naomi]

Then you’ll have to email [email protected] so that tech support can help you there.

[Naomi]

Hi Jody- it is the first thing that shows on the homepage of the web site: https://nicolewilkins.com/35-day-holiday-workout-calendar-2018-edition/

[Naomi]

Hi Cathy!

To get more information about 12 week on-line personal training, you can start by filling out the on-line application here: https://nicolewilkins.com/training/

There are no discounts for personalized training programs.

[Naomi]

Here you go Wendy: https://nicolewilkins.com/2016-olympia-prep-the-500-in-15-ab-workout/

[Naomi]

Hi Stephanie- absolutely, you can email your inquiry to [email protected] and someone should be able to get your before measurements to you.

Good luck! 🙂

[Naomi]

Hi Judy- you should have received an email yesterday with the hashtag and after photo instructions. If you didn’t, please email [email protected] and they can help you there.

Good luck! 🙂

[Naomi]

Hi Christine- when Nicole calculated the food, she calculated it by measuring all potatoes cooked (baked), so I’m not sure how to answer your question since you prepped your sweet potatoes in a different way than what the program called for. Honestly, the discrepancy shouldn’t be that much so it should make much of a difference at all and really shouldn’t hinder your progress. Since there are only a few days left of the challenge, I would just keep doing what you’ve been doing.

[Naomi]

Your body will use the fuel from the meal however it needs to and discard the rest. I don’t feel it would be too much for one meal, but if you are worried about that then you can take two meals and do 1.5 servings instead of 2 servings of one meal 😉

[Naomi]

Hey there- Are you not able to keep it at 5 meals? You could easily just double the portion size of one of the meals since they are all the same calories and macros except the post-workout.

That would be the easiest way to do it. Or, if you don’t feel like you could eat that much in one sitting, you could do 1.5 servings of two of the meals 🙂

Good luck and have a great last week of the challenge!

[Naomi]

I would be cautious of the smoked salmon. Just read the ingredients and make sure there isn’t anything added to it that may add extra calories or throw your macros off. Otherwise that is fine, as well as salmon sashimi.

[Naomi]

Hi Helen- I am sorry, but per the Challenge Rules, the period for submitting “After” information will begin on November 19, 2018 at 12 pm EST/9 am PST and end on November 22, 2018 at 11 pm EST/8 pm PST.

[Author]

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