[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!

[Naomi]

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!

[Naomi]

Hi Barbara- nope it doesn’t matter. Choose whatever you like 🙂

[Naomi]

Hi Christina- here is a link to the ingredients in the multivitamin: https://nicolewilkins.com/product/npower-nutrition-multi/

[Naomi]

Hey there- I ‘m glad you’re welcome enough to start the challenge! 🙂 The salmon should be fresh or frozen, not canned.

[Naomi]

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! 🙂

[Naomi]

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

[Naomi]

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!

[Naomi]

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.

[Naomi]

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! 🙂

[Naomi]

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%! 🙂

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