[Naomi]

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! 🙂

[Naomi]

Anyone over 5″6 (even if you are 5″6.1) will follow Meal Plan 3, so go with Meal Plan 3 🙂

[Naomi]

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 💪

[Naomi]

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 ☺️

[Naomi]

Hey there- try it now, it should be working 😉

Exercise Demo: Barbell Upright Row

[Naomi]

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 imbalances

I hope this helps. Good luck! 🙂

[Naomi]

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 🙂

[Naomi]

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 😉

[Naomi]

Hi there- I would go with Meal Plan 1. Since this is a transformation challenge geared more toward gaining lean muscle, then shredding, the calories should be lower than what you are comfortable with. Based on your height, you should be following Meal Plan 1.

I hope this helps, good luck!

[Naomi]

The ingredient list says tomato sauce 😉

[Naomi]

gomartin wrote:

Is there a cut off rims to submit photos, measurements and weight on Wednesday 9th? I wanted to get a true weight first thing tomorrow morning

Yes, you can find all the dates and other info for deadlines for this challenge in the challenge Rules and FAQ. Make sure you read over everything so that you don’t miss any info!

The photo submission cut-off date is also located in the Program Overview Calendar here and here.

[Naomi]

HI Shannon- as long as the only ingredients are almonds or almonds and salt, that is perfectly fine 🙂

[Naomi]

Hi Lee- yes, absolutely, as long as you have an appetite! My appetite usually decreases when I get sick, but do the best you can and stick to the meal plan as much as you are able to 🙂

Feel better soon!!

[Naomi]

Hi Lauren- as long as you get your post workout in within 45-60 min after your workout is compete (cardio included) you should be fine though 30-45 min is more ideal. Are you able to bring your shake in a travel cooler and leave it in your car, then drink it in your car after you are finished with your workout?

[Naomi]

Hi Tammy- yes, that would work! Just make sure you focus on your quads (mind/muscle connection) 😉 Have a great workout!

[Naomi]

Hey Glenda! 10 strawberries is about 120g 🙂

[Naomi]

Hi Laura- that is correct! 🙂 Have a great workout!

[Naomi]

Hi Miranda- you may be positioned too low under the Smith Machine. Make sure the bar is not tp high up on your chest. Try moving the bench back a bit and/or moving your body up moe behind the bench so that the bar is a little lower or at chest level. See if hat helps 🙂

[Naomi]

Hi Jessica- if the only ingredient is the fruit than yes, that is fine ☺️

[Naomi]

Hey there- I would not recommend doing two full workouts in one day. Try to get as much of the lifting workout in as you can in 30 min.

Good luck with the challenge!

[Naomi]

Samantha, thank you so much for posting this! I am sure a lot of AU challenge participants will appreciate this info 🙂

[Naomi]

Yes, you can drink them. There is not a nutritional difference in a plain cooked egg white vs. raw.

[Naomi]

Hi Mandy- this program does not have food swaps/exchanges, but there are 15 different meal options to choose from, so I would choose a different meal if you don’t eat oats. Since all the melas have roughly the same calories/macros, they are all interchangeable 🙂

[Naomi]

Hi Stacey- I would not be concerned with that, no. Just follow the meal plan correlating with your height as you have been. Great start to the challenge, keep it up! 😀

[Naomi]

Hi there! Please make sure you read all of the information so that you don’t miss anything important. In the Supplement Section Nicole explains “if you choose to add supplements, here’s what I recommend,” so the supplements listed are optional 😉

I hope this helps, and good luck with the challenge!

[Author]

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