Naomi
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Hi Jennifer- Nicole suggests when and how to take the supplements in the Supplements portion of the program 🙂
Hi Glenda- yep, that is correct 🙂
Hi Glenda! 🙂
Nope, don’t change a thing! If you do weights, followed by cardio and stretching, just consume your post workout shake when you’re completely done with all of your exercising. Good luck with the challenge, and kick butt!!
Hi Lee- correct, there is no sugar free syrup in the meal plan, so just the pancakes and blueberries 🙂
Hi Becky- You can use whatever sugar free/fat free pudding mix you like 🙂
Make sure you’re wearing a HR monitor and that your HR is in the desired range Nicole calls for during the cardio portion of the challenge, for both the first and second phase.
Good luck with the challenge 🙂
Hi Jaimee- wow, that is super impressive! I would still do two other 30 minute HIIT sessions of a different variety. While you are getting your HR up w/ mountain biking and burning a lot of calories, your body may be pretty use to that form of cardio – and it’s more of a long duration/interval than true HIIT. Your HIIT sessions should completely deplete you and be so intense that you couldn’t go longer than 30 minutes.
I hope this helps! Good luck with the challenge 🙂
Hi Robyn- yes, that’s fine to do. Good luck 🙂
Hey there- you can run outside, you can do the jump rope for a minute, then umping jacks for a minute and keep switching back and forth. If you have access to a track (at a high school or other track in your area), you can do stadium stairs, sprints, side-shuffles, high knees, etc. Or you could do the Total Tabata workout but only do 30 minutes instead of 45 minutes.
I hope this helps! Good luck 🙂
Yes, a 5 second negative is a 5 second count as the bar goes down to your chest.
Hey there- I’m so sorry about your back injury! You will need to submit your pics before the deadline if you want to be eligible to win the challenge, so make sure you read the challenge Rules and FAQs to make sure you have all the info about dates and deadlines.
It’s absolutely fine to start the challenge a week late, no problem. It would be better for you to give yourself more time to heal than try to start hard, intense workouts before your body is ready, then injure yourself even more and have to stop the challenge all together.
Good luck and I hope your back is 100% soon!
Hi Jessica- the hip circle will be placed above the knee about mid-thigh. Good luck! 🙂
Hi Cindy- we really don’t have a food swap list, and looking for alternative food sources is more of a personalized meal plan program. Nicole created 3 meal options for all 5 meals, which means there are 15 different meals to choose from. Of the 15 meals, which ones are you able to eat without trying to find a substitute?
The ghee butter can be either solid or liquid, the calories and macros are the same either way. Oatmeal is measured dry.
Hi Leanne- I don’t know that a sugar free maple syrup would be equivalent to the pudding, so I would recommend plugging it into a food app such as My Fitness Pal to see if it’s comparable, or to see what amount of syrup might be similar to the calories/macros of the pudding.
I hope this helps! Good luck 🙂
Hi Mel- there may just be a lot of traffic at the moment, keep trying. If it still doesn’t work after a few more attempts then please send an email to: [email protected]
Thank you and good luck!
Hey Brenda-
All challenge participants will get the info at the same time. We work hard to get it out asap, but there is a lot that goes into it and it won’t be release it until it is ready, so there are no guarantees as to what time it will be out.
Thank you-
Sharon- as mentioned above, please email this to [email protected]
Thank you-
Cathy- please email [email protected]
Thank you.
Hi Tracy- I am not sure what you’re asking. Are you sticking to the BUILD Challenge macros, or the PSR or Summer Shred macros? If you are trying to build muscle, stick with the meal plan from the BUILD challenge. Good luck!
Hi Jody- any technical issues you experience can only be resolved by our tech support. Please email your issues to: [email protected]
Thank you
As mentioned above, you’ll need to email [email protected] so that tech support can help you there.
Then you’ll have to email [email protected] so that tech support can help you there.
Hi Jody- it is the first thing that shows on the homepage of the web site: https://nicolewilkins.com/35-day-holiday-workout-calendar-2018-edition/
Hi Cathy!
To get more information about 12 week on-line personal training, you can start by filling out the on-line application here: https://nicolewilkins.com/training/
There are no discounts for personalized training programs.