Naomi
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Hi Ida- I believe you emailed [email protected] and your question was answered there. We are so excited to see you and your husband’s journey and transformation on the BUILD challenge! 🙂
Good luck to you both!
Hi Christina- here is a link to the ingredients in the multivitamin: https://nicolewilkins.com/product/npower-nutrition-multi/
Hey there- I ‘m glad you’re welcome enough to start the challenge! 🙂 The salmon should be fresh or frozen, not canned.
Hi Annie- we cannot suggest any adjustments to the transformation challenge program. I recommend just following the program as is to a T until the end. While it may seem like your body is plateauing (based solely on your weight?), you may be making huge body composition and fitness changes. Are your clothes fitting differently? How is your strength and energy? Do you feel like you are still progressing in the right direction?
If it is any consolation, Nicole has often talked about how her weight (weight as in numbers on the scale only) doesn’t budge for a few weeks during Olympia prep, but she can still feel that herbed is changing. Then all of the sudden after a few weeks of doing the exact same thing, her weight just drops.
As long as you are sticking to all the workouts and all the meals, you are doing all the right things. Keep it up! 🙂
Hey there- I have been a trainer for 15 years and in the fitness industry for nearly 20 years and I have never heard this before. I would question the source. The Smith Machine is just another method for resistance training, just like any other machine. I have used the Smith Machine with myself and my clients on countless occasions to assist with a modified movement. In my experience, the Smith Machine is actually a wonderful and useful tool to aid in movements that may not be feasible with other gym equipment.
I would personally have to disagree with what you’ve heard about Smith Machines putting your body in an unnatural position. It is not the equipment that causes unnatural body positions, rather it would be an individual misusing the equipment or just being uneducated about proper form. If someone states that a Smith Machine puts people in an unnatural position, then one could argue that almost all gym equipment and machines force somewhat of an unnatural position lol! ;-P
Hi Annie- Nicole recommends spacing all of your meals – post workout and all other meals – about 2-3 hours apart. I hope this helps, good luck!
Hey Michelle-
Can you please email [email protected] so that we can refer to our tech support who handles this aspect of our webs site to answer your question?
Thank you.
Hi Ana! 🙂
1. You can choose any flavor you like for the rice cakes.
2. You can repeat the meals, yes.
3. It is fine to eat the fruit meal as your last meal of the day.It is best to follow the program as Nicole has laid it out to get the best results, but you are fine to modify as stated above. Good luck! 🙂
Hi Irene- I am so sorry to hear about you and your family coming down with the flu 🙁
I would just pick up with Phase 3 and don’t worry about trying to play catch up. Good luck and I hope everyone is back to 100%! 🙂
Hi Kathy- the video is now corrected, thank you! 🙂
Neutral Grip Shoulder Press: https://nicolewilkins.com/exercise-demo-standing-neutral-grip-shoulder-press/
Yes, I it is part of the workout for day 1. I just clicked on the video and was Abel to view it, so I’m not sure why you may be having problems.
Here is a generic video demo: https://youtu.be/iP2fjvG0g3w
No, do not modify your meals if you are doing one cardio session instead of two. The second cardio session is EXTRA. It is OPTIONAL for those who want to and are able to do a second cardio session, but do not decrease your calories instead of burning more calories. That is not the point lol 😉
Hi Michelle- it does make a difference to do two separate sessions instead of one longer session. In the final phase, all these little details make a difference. If you can, try to follow everything the way it is laid out for the best results. But if you absolutely can’t separate the cardio due to your schedule, then you can ride for longer.
Good luck!
I would suggest doing 30 minutes of fasted cardio in the morning, if you can, then doing 45 min later in the day. So just swap the cardio sessions. Would that work?
Can you screenshot your meals so we can see what meals you are eating? That would be helpful, as there are many different meals on the plan and not all items in MFP are input correctly. I wouldn’t rely 100% on MFP and just use it as a guide.
Hi Lynn – I believe Nicole only did that twice a few years ago. As of now, the challenges will be on-going throughout the year and there are no immediate plans for 30/31 days of workouts.
You can always revisit the ones posted on the site and re-do them 🙂 They are awesome, I have done them over a few times!
Hi Jessica-
Phase 3 cardio is as follows:
30 minute sessions are HIIT Cardio Sessions
45 minute sessions are Interval Cardio SessionsCardio 6 days per week
• 45 minutes in the morning
• 30 minutes in the afternoon/evening*
*This 30 minute cardio session is optional. If you simply don’t have time to do it, don’t feel like you are blowing it if you have to skip it. For the absolute best results, I recommend doing it if you can fit it in your schedule.I hope this helps. Good luck 🙂
Hey Crystal- you can prepare the oat bran as directed on the box, then add chia seeds and nutritional yeast in to give it a thicker texture. Cook tofu as desired and top oat bran, chia seed, nutritional yeast mixture on top, then top with blueberries.
That is juts one way, but you can experiment and prepare however you like 🙂
Hey there- I am sorry to hear about your week 🙁 .. we’ve all been there, and it does suck. The good news is that you are NOT doomed. You are only doomed if you continue to let it affect your workouts and nutrition from this point forward.
Pick yourself up, brush yourself off, start fresh today and don’t look back 😉
