Naomi
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Hi Venetia- if you send your email to: [email protected] they can look up your account info and tracking to find out what’s going on with your order.
Thanks! 🙂
Hi Caron-
Yep! We will be giving away 3 weekly prizes throughout the challenge. You can read about the weekly prize give-aways in the Program Overview if you scroll to the bottom of the page.
Just post a pic related to the challenge (anything at all, food, workouts, struggles, prepping, etc) on Instagram and/or Facebook and use the challenge hashtag. Nicole will be able to see your post as long as it’s not set to private.
Good luck! 🙂
Hi Teresa!
The bread would be about 35g per slice, give or take (within 5g).
The cheese would be about 20g per slice, give or take (within 5g).I hope this helps! Good luck 🙂
Hey there- yes, that counts towards your overall water intake 🙂
Hi Brenda- I would buy two 16oz packages, weight out 20oz of uncooked ground turkey and follow the recipe instructions from there. You can freeze the rest of the turkey chili for future meal prep.
Hi Brenda- if she is over 5’3 then she should go with Meal Plan 2.
Hey Caron!
Salmon and chicken are not even swaps at all, there is a difference in the proteins and the fats. The roasted veggies and broccoli are not even swaps either.
To keep things simple, I would not recommend doing any food swaps. It starts getting confusing and “messy.” There are 15 different meals to chose from, so I would just stick with choosing the whole Mel instead of try to swap things around 😉
I hope this helps! Good luck 😀
Hi Darby- about 155g of apple 🙂
I was going to ask the same question about the t bar row too actually..she does the video with the narrower grip and wondered if there was a preference ? Wide grip t bar or narrow grip t bar?
For the T-Bar, I would do the neutral, narrow grip as she demonstrates in the video. With back exercise, where your hands are positioned (narrow vs wide and over, under or neutral grip) makes a huge difference in which back muscles you’re activating (upper/lower/middle and lats/rear delts, etc). So in this workout, Nicole mixes up the grip positions so that you can get an all-over back workout and hit all the back muscles 😀
Naomi- I thought it showed an overhand grip? Do I have my grips understandings backwards?! 🤦🏻♀️😂
LOL- sorry, I was looking at the wrong thing! I am not sure what I was looking at actually — overhand, yes, you are correct 🙂
Wide-grip overhand bent-over barbell rows 😉
Hi Lauren- your macros will be way off as shrimp is not an even swap for salmon. The salmon is higher in fat, yes, but that is why Nicole put it in the meal plan – as a source of protein and good, health fats.
Shrimp barely has any fat in it at all so you will be way under on your fats – and probably protein too – if you swapped them since they aren’t an even macro exchange. I recommend just keeping Nicole’s meal plan as-is with no swaps and choosing any of the 15 meals that you like 🙂
Hi Lauren- when you do any exercise with the weights unilateral (weight in one hand, using one leg, etc) you will allow that side’s muscle to do all the work vs. the dominant side possibly doing more of the work.
For example, if your right triceps is stronger than your left and you use an EZ Bar Curl all the time, then your right triceps might take over more and you won’t give your left triceps an opportunity to get stringer. If you use dumbbells in each hand, you give your left triceps no choice but to do the work 😉
I hope this helps! Good luck with the challenge 😀
Hey there- basically you are just doing squats but on one leg. If you don’t feel comfortable or confident doing these, you can opt for one of the alternatives listed under the video, such as a regular barbell lunge or dumbbell lunge.
Hi Lauren- I recommend following the meal plan as outlined. Everything is explained and unless Nicole stated to take something out or replace something, keep it as-is for bets results and to follow the program to a T.
Good luck! 🙂
Hey there- I would do them underhand. If it doesn’t specify in the exercise description then follow what Nicole does in the video demo 😉
Hi Aiste- I am so sorry you are struggling to get all your food in. Am I reading this right, though, that you don’t eat your first meal until 12 noon?
I am sure you would be able yo get all your food in if you were able to eat earlier than noon. Are you just not hungry? Or your schedule doesn’t make it easy for you to eat before noon? What is the issue that is preventing you from being able to eat before noon?
Stacey- just follow the program as it is laid out and I would not worry too much about the calories in vs calories out. Just trust the program Nicole created and the process. Maybe don’t look at the calories in vs calories out or else it will drive you crazy.
Hi Holly- we can’t really personalize the program to each individual’s specific body types and goals, as that is more part of our on-line training program.
My recommendation is to follow the Challenge Program as it is outlined and anything you decide to do that deviates from the program is up to you. This is a fat loss/shredding program, so keep that in mind and make your own judgement call unless you’d like to work with the Nicole Training Team to personalize your program for your specific goals.
God luck! 🙂
Anyone over 5″6 (even if you are 5″6.1) will follow Meal Plan 3, so go with Meal Plan 3 🙂
Hey there – there are no stupid questions ☺️ I would recommend downloading an interval timer app on your phone and tracking the intervals that way by setting the timers to the protocol in Nicole’s cardio workout 💪
Hey there- it’s only been a few days, so I would give your body more time to adjust, especially coming off keto.
In the meantime, try to drink a lot of water, and take a probiotic and/or digestive enzyme to help with digestion.
Your body should adjust by about 7-10 days and you should see the bloat decrease ☺️
Hi May- it would be unprofessional and irresponsible for me to make any recommendations without knowing how severe the imbalances between your right and left are, or where the imbalances are actually stemming from. The imbalances may seem to be showing in certain areas of your legs/glutes but could very well be originating from your hips or lower back (generally the initial source of any muscular imbalances), resulting in the lack of overall strength on one side versus the other.
If you want to correct the issue for good by targeting the actual root of the imbalances and where they are originating from, I highly recommend getting examined by a chiropractor, orthopedic specialist or other specialist so that you can:
1. find out where the root of your imbalances are stemming from (it could be a deeper issue)
2. find out the severity of the imbalances
3. after you are thoroughly assessed by a specialist, then you can take the appropriate steps toward correcting any imbalancesI hope this helps. Good luck! 🙂
Hi May- if that movement is off-limits then you can do lateral flies (both arms at the same time) instead of upright rows. The workout calls for single arm flies/lateral raises already, but not bot arms at the same time and you are working the same part of the shoulder muscle as upright rows 🙂
Hi Diana- everyone is starting this challenge at a different place in their fitness, and everyone’s body and metabolism might be slightly or vastly different. So what generally happens during this phase of the challenge is that some people may gain weight on the scale, lose weight on the scale or stay about he same.
Regardless of what is reflected on the scale, positive changes will be happening if you just stick to the challenge and trust the process. My recommendation is to not have any expectations as far as weight is concerned, and try to only weigh yourself twice during this challenge: at the very beginning and then again at the very end when you submit your after stats and pics 😉