Naomi
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Hey there- that is totally up to you and how you feel. You can do either one and it will be fine for in-between challenges 🙂
Anytime you’re in a caloric deficit – even a small one – you may feel tired. I don’t know why you aren’t sleeping well, or what that could be attributed to. Your calories aren’t even 300 less than where you started, so the decrease is not a lot at all. You are still in a very healthy caloric range for your height. I wouldn’t worry about it, trust the process and just keep moving forward. Almost there!
Hey there- as with gaining weight, losing weight (just looking at the numbers on the scale) doesn’t tell the whole story. How do you feel? Do you feel strong? Have good energy? Sleeping good? Feel pretty much overall good? Healthy and fit comes in all shapes and sizes and numbers on the scale. An increase or decrease in weight doesn’t necessarily mean you are harming your body. I would base it more on:
– how you feel (energy, sleep, level of fatigue, strength)
– how you look
– how your clothes fit
– your happiness level/satisfaction with how things are going
– do you feel like you’re progressing?I hope this helps! 🙂 Keep up the great work!
Hi Glenda- that is totally up to you! Just make sure you don’t add anything to it in the preparation that would add calories or macros, such as oils or sauces 🙂 You can bake, stir-fry with non-stick cooking spray and seasonings, make into burger patties, etc.
Hey there- sure thing, but I would keep it to only about 25g of onions or less, they can add sugars/carbs 😉
Hey there- no, it is one serving of foil pack cajun chicken plus 2oz of boneless, skinless chicken breast 😉
Hey there- go through all five rounds once. Make sure you watch the cardio acceleration video here: https://nicolewilkins.com/total-body-cardio-acceleration-workout/
The video demo is an example of cardio acceleration (not an example of the exercises you’re necessarily doing in this workout, follow the workout in the SS program for the exercises) but Nicole explains how Cardio Acceleration Workouts should be done in the video 😉
Kathy- ok gotcha! It should be lateral lunges for all of them – the alternating lunges is a misprint. Do alternating lateral lunges w/ cardio in between and you can use weights if you’d like more intensity/challenge or you can use your own body weight. It just depends on where you are in your strength/energy and how much you want to push yourself 😉
Please let me know if you have any more questions! Have a great workout!!
Hey guys! To answer your question: YES, you can do the exercises however you need to in order to keep the workout moving and be polite w/ gym manners 😉
Ideally, you should try to keep the workouts as close to the way Nicole has written as possible, but if it means typing up or “hogging” equipment, or waiting for equipment, just move on and get back to the exercise later in the workout when it is more convenient 😀
Hey there- you should be able to access the demo videos. It is best to see what Nicole actually does than try to describe it. Can you email your issues to: [email protected] and someone can help you access the videos?
Correct, so you will do all 30 reps (10/10/10 drop set) then the cable crunch, then repeat that superset 2 more times for a total of 90 reps in the drop set 🙂
Ahhh, ok gotcha! Well, just to cover all bases, one serving = 2 muffins. So 2 servings would = 4 muffins and 3 servings = 6 muffins 🙂
I hope this helps! 😀
Hi Kathy- if you scroll down below the workouts PDFs you will see a video demonstration of all the exercises. Just click on the exercise you’d like to view. Here is the one for the lateral lunges: https://nicolewilkins.com/exercise-demo-lateral-lunge/
Good luck 🙂
