Naomi
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Hey there- I would count it as two HIIT cardio sessions, although taking 3-4 hour-long HIIT cardio classes is in excess of what Phase 1 calls for. So keep in mind that since this is deviating from what Nicole has laid out in the program, you may not see the same results as if you were following what she has outlined for cardio 😉
Good luck with the challenge!
Great tip Brenda thank you for sharing! And glad you are enjoying the chili!! 🙂
Hey there- a neutral grip just means your palms are facing each other. So there is overhand grip (palms down), underhand grip (palms up) and neutral grip (palms facing each other). It is not in relation to a narrow or wide grip.
So I am not sure what the attachment you are talking about looks like, but hopefully with my description of what neutral grip is, that will help you out a bit. Let me know if you have any more questions 🙂
It is difficult for me to give you suggestions since I don’t know what you will have available to you on vacation, but my best advise would be to food journal everything in a meal plan app so that you can at least stay close to the calories and macros on the meal plan. I’m sorry I can’ help you out more.
Good luck, and have a great vacation.
Hi there- I would keep all meals as they are. If you start swapping and subbing foods it will throw macros all out of wack. You can eat vegan meals even if you aren’t vegan (you won’t turn into a vegan by eating vegan meals, lol)!
We do have a number of participants who are not vegan who say they just enjoy eating the vegan meals, so eat whatever you like on the meal plan, just keep them as they are 😉
Hi Mel-
I am so sorry but we can’t really personalize the meal plans for each person’s individual situation, as that is more of our on-line personal training service: https://nicolewilkins.com/train-with-nicole/
As far as how to make sure you are staying on track with the calories and macro goals for the challenge, I recommend that you try to stay as close to the meal plan as you are possibly able to while on vacation and log everything you eat and drink in a food journaling app such as My Fitness Pal, then check often to make sure you are staying as close to the macros as possible.
I hope this helps! Enjoy your vacation and good luck 🙂
Hey there- I would try to stick closer to between 36-41g of protein instead of the current 51g you are consuming, so just take about .25-0.5 scoops out.
As long sou are within 5g – give or take – of the meal total goal, you’re good! I hope this helps, good luck with the challenge! 🙂
Hey there- the approved condiments for this challenge are all the condiments listed on the grocery list and in the recipes and meal plan 🙂
Good luck with the challenge!
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.