Naomi
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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 😉
Hi Stephanie- I would just have one post-workout meal (after whichever workout you choose) then with the workout you aren’t eating your “post-workout meal” for,, just try to eat your next scheduled meal within 30-45 minutes of that workout 🙂
There are so many different yogurt brands and types, both dairy and non-dairy. I would suggest finding a non-dairy yogurt with the following caloric/macro profile (or just choose a different meal):
Calories: 130
Carbs: 10-15g
Fat: 0
Protein: 17-22gI hope this helps! Good luck 🙂
Hi Donna- that is the correct email address. I will check on this and postal update as soon as I find out what’s going on with the links! Sorry for any inconvenience. Can you list the links here that are you having problems with?
Hi Carrie- you can elevate your hands on a bench for extra wrist support, or also use a Smith Machine for modified push-ups and adjust the bar to a height that doesn’t put much pressure on your wrist.
I hope this helps! Good luck 🙂
Hi Angela- I totally understand where you’re coming from, however, what you are asking is how we can personalize the challenge to your specific body and that is really hard to do since we aren’t working with you 1 on 1. In order to accurately tell you how to modify your cardio to your specific body type, we’d have to do more of a personal training program where we see how your body changes from week to week.
For this challenge, all I can do is recommend that you stick to the plan as it is laid out, and if you feel your body is changing in a way that you may not want it too (losing too much, gaining too much, etc) then you will have to make the call on how you adjust the program. Everyone’s body will respond slightly differently, and we can’t really make individualized adjustments.
So just do your best and modify the cardio based on how you feel your body is responding. Other than that, all I can advise is that you follow the program as closely as possible 😉
Good luck and please keep us posted! 😀
Hi Claire- if you need to make up a session, that is OK. But in general try to keep your rest days for rest/recovery only 😉
Glenda- Sorry, I totally didn’t answer your original question! The weight of the cauliflower is pre-cooked (425g raw cauliflower as one of the recipe ingredients). Then you mix all the ingredients together according to the directions. The recipe makes 2 servings, so if your meal plan calls, for example, one serving of Cauliflower Mash, then I would recommend the following.
Make the mash according to the recipe directions, and when you have completed the recipe, weight all of the mash. Then take the total number of weight in grams of the mash and divide it by two, which will tell you how many grams one serving is 🙂
