[Naomi]

Hi Dawn- the first week should be 10-12 rep range 🙂 Have a great first week!

[Naomi]

Hi Julie!! 🙂

Yes, do straight sets of each of the exercises as indicated then rest for 30-45 secedes between each set. So for example, you will do 15-20 reps of cable crunches, rest for 30-45 seconds, then do a second set of 15-20 reps, rest for 30-45 seconds and then do a 3rd and final set of cable crunches.

You’ll do this for the V-Ups (ouch!) and the weighted oblique twists as well 🙂

Good luck!

[Naomi]

Hey guys- sorry for the problem accessing the training link. This is beyond my scope of expertise, I don’t know how to fix this lol! I have sent an email to our tech support letting them know that some people are unable to access the Training Forums.

Hopefully it will be fixed soon! Thank you for your patience 🙂

[Naomi]

Yes, you can just re-submit everything 🙂

[Naomi]

Hi Judy- all of that information can be found in the Challenge Rules 🙂

[Naomi]

That is correct. The High Carb days are for weight training days only 😉

[Naomi]

Hi Julie- rices can vary in calories and macros depending on the variety, so my recommendation would be to stick with whatever rice the meal plan calls for 🙂

[Naomi]

Hi Elin! Protein bars and meal replacements would knock your daily calories and macros (fat, carbs, sugars) way off. Unfortunately, most of these are glorified candy bars 🙁

My recommendation on these days would be to have the post workout shake meal as one of your meals if you are in a pinch 😉

[Naomi]

Hey there- we do not have any substitutes for any of the foods in the meals. Nicole created each meal with specific calories and macros, so if there is something in a meal that you don’t like or hat doesn’t agree wit you, then my recommendation would be to choose one of the other 11 meals 🙂

[Naomi]

Hey there- we are SO excited to have you as part of this challenge! Yes, cardio post workouts is fine 🙂

On rest days, light cardio and yoga are fine, absolutely but just make sure you are allowing your body to recover and the intensity of the cardio or yoga is not a lot, but I’m sure you know that.

Enjoy, and good luck with the challenge! We can’t wait to see your progress!!

[Naomi]

Hi Jenn- absolutely, you can do those activities but of course don’t do any extra cardio on top of that. It’s really hard to suggest on where you should keep your effort with these activities My suggestion would be to keep everything as close to the cardio protocol as outlined in this program as possible (heart rate, duration etc.).

I hope this helps. Have fun! 🙂

[Naomi]

Hi Caroline- I just answered your question in one of your other posts 🙂

[Naomi]

Awesome, good luck and have a great first week of the challenge! 🙂

[Naomi]

Hey there- Nicole doesn’t list the levels because there is so much variety in intensity depending on which brand and model of star mill you have access to. Just choose a level on the machine you’re using that will give you the HR intensity called for in the cardio portion of the program 😉

[Naomi]

Hey there- we do not have any food substitutes in the meal plans for this challenge. Nicole created each meal with a certain number of calories and macros, so if there is something in a meal you don’t like then you can choose any of the other 11 meals 🙂

[Naomi]

Hey there- Yes, you can change the training days to fit your schedule and lift on the days it is most convenient for you, no problem. The strength-training should take about an hour, maybe a little more give or take. Once you become more familiar with the workouts it may not take as long as it does in the beginning 🙂

[Naomi]

Hey there- I can see how this can be confusing. For Meal Plan 1, you will not have any rice with this meal 🙂

[Naomi]

Hey there- MFP can fluctuate and be hit and miss, but as long as you follow the meal plans as they are outlined, you are following the program as you should be 🙂

I have been flustered with MFP at times because my calories were way under but I was over in all my macros and it made no sense to me lol! So I use MFP (every day) as a guide and a “ball park” gauge to keep me accountable, but I don’t stress too much if the numbers don’t add up. Nicole even mentions in the Nutrition Section that MFP is a great tool but numbers may not always match up.

I hope this helps! Good luck 🙂

[Naomi]

Hey there- if you are 5″6 then you will choose Meal Plan 2. If you are over 5″6 then you will choose Meal Plan 3.

I hope this helps! Good luck 🙂

[Naomi]

Hi Tracy- I don’t know what brands you guys have over there, but any sprouted grain bread will work just fine 🙂

[Naomi]

Hi Julie- I would recommend just buying the regular sized Lily’s chips and using one tablespoon instead of two, then break them up into smaller pieces, or you can go with another comparable brand that has similar macros as Lily’s 😉

Good luck with the challenge!!

[Naomi]

Hi Brittney- I would recommend choosing another meal if you don’t like some of the food in one of the meals. You could just omit the Brussels sprouts if you really like all the other food in that particular meal, but it would throw off your daily totals a bit.

[Naomi]

Hi Lisa- I’m not sure what page/document you’re looking at but day 4 is a pull-focused workout and the deadlifts (I believe the is the exercise you’re referring to) also target your lower back.

If you scroll down below the PDFS, you will see a workout chart for each day. Click on the exercise and it will take you to a video demo of how Nicole wants the exercise conducted: https://nicolewilkins.com/exercise-demo-deadlift/

I hope this clears up any confusion :-)! Good luck with the challenge!

[Naomi]

Hi Cathy- here you go! Enjoy 🙂 https://nicolewilkins.com/fit-fixins-lean-turkey-chickpea-chili/

[Naomi]

Hi Dana- please email your product issues to [email protected]

Thanks!

[Author]

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