[Naomi]

Hi Glenda- I recommend eating every 3-4 hours, but if your post-workout meal doesn’t seem to satiate you for very long and you’re hungry not long after, you can eat again about an hour after your post workout meal, then about 3-4 hours after that if you find that works best for you 🙂

[Naomi]

Hey there- I would try to eat every 3-4 hours, but wouldn’t go past 4 hours. If you eat before playing, then after, you should be fine 🙂

[Naomi]

Hey there- all of the PDFs are correct, and the menu/recipes are correct (the recipes do not change) for Phase 2 to follow your meal plan for Phase 2 and you should be good! 🙂

[Naomi]

For option 3 changes from Phase 1 to Phase 2 (I am looking at Meal Plan 2, not sure which plan you’re doing):

Meal 1: no olive oil
Meal 2: no change
Meal 3: instead of 1/3 c quinoa, it will be 1/2 c lentils
Meal 4: from 1/2 svg Romain Tacos to 1 svg Romain Tacos
Post Workout: from 1 banana to 1/2 banana

It helps to print out Phase 1 and Phase 2 Meal Plans and compare each meal side-by-side.

I hope this helps! Good luck 🙂

[Naomi]

Hi Danielle- It is not a type-O. If you notice some of the other meals have been adjusted too so they all match up ??

[Naomi]

Hi Kelsey- to get the most opportunity for best results, we recommend following the meal plans as closely as outlined as possible, which means choosing one of the three options for each meal. While the calories and macros are the same, you get more nourishment when you add variety to your foods because different food sources offer different nutrients 🙂

[Naomi]

Hi Nancy- you can email Nicole at [email protected] 🙂

[Naomi]

Hey there- sorry for the delay in responding to you! Yes if you are able to do that then give it a try and see how it works for you. Good luck, and keep us posted! 🙂

[Naomi]

Diana- I am so sorry to hear about your car accident but you really need to get checked out by a doctor and have everything assessed thoroughly before doing any exercise.

I was in a very minor car accident a few years ago and ended up having to have a few chiropractic adjustments because my neck was out of alignment and it didn’t even hurt or feel strange but I saw the x-rays.

Please see a medical professional ASAP (emergency care facility?) and don’t do any exercises until you know how the accident may have affected your body.

Good luck and please keep us posted! xo

[Naomi]

Hi Wendy! 🙂

Here is the calendar/schedule for Phase 1: https://nicolewilkins.com/images/2018/04/NW-SUMSHRED-Calendar-01.jpg

Here is the calendar/schedule for Phase 2: https://nicolewilkins.com/images/2018/04/NW-SUMSHRED-Calendar-02.jpg

I hope this helps! 😀

[Naomi]

Hi Gina- you’re right, the way the current macros are adds up to 1,736 calories not 1,844. Let me ask Nicole and get back with you asap — we will also have the doc corrected.

She is at nPower Fitness Camp this weekend so I will let you now as soon as I hear back from her! GREAT CATCH, thank you!!! 😀

[Naomi]

Awesome, Glenda! That is wonderful to hear you are having a great first challenge experience. I’m not sure if you and your husband are on facebook, but Nicole has a great facebook community page. If you request to join, I will approve you and you can connect with others who are both doing the challenge and not doing the challenge. It’s great for support, but keep asking challenge-related questions here on the forums, not on the facebook page, as not everyone in the group is participating: https://www.facebook.com/groups/NWFitCommunity/

[Naomi]

Glenda- the cardio days are laid out for you in detail in the Program Overview on the Workout Calendar.

And he cardio is described in detail (do’s and don’ts as well as workout ideas) in the Cardio Section. Do not do any workouts, including cardio, on your rest days, and do not do more than what is recommended 🙂

Make sure you read all the information so you don’t miss anything important! Good luck to you and your husband 😀

[Naomi]

Hey there- it is so hard to gauge what the levels would be steps per minute. All machines are different and your best bet would be to go based on your perceived level of exertion: how hard your breathing, how big your HR is getting, etc. Do your best to make it challenging but doable based on the machine you’re using 😉

[Naomi]

Hi Glenda- no I would not double up on training. You can either stay a week behind and finish out the challenge with one week left of workouts/nutrition (you will have a few days after the last day of the challenge to upload your pics), or you can miss the 1st week of Phase 1 workouts/nutrition and move on to where most others are in the challenge. In other words, just consider this week’s workouts “Week 2” along with where the challenge currently is and keep up with the current workouts and nutrition instead of being a week behind the whole challenge.

I think it would be best for you to just pick up where the challenge currently is so that you start the progression phases on target 😉

I hope this helps! Good luck 😀

[Naomi]

If you are falling short on cardio, you can try to make it up any way you can 😉 The burpees is a great idea! Just do the best you can to get as much of it in as you can. All you can do is the best you can with what you have to work with 😀

[Naomi]

Hi Samantha- have you tried doing a search on-line or asking someone at your local health food store if there is an equivalent? I live in the US so I have no idea what might be available there lol! Good luck, and let us know if you find an equivalent incase someone else wants to know too 🙂

[Naomi]

Hi Susan- everyone’s body will be slightly different, so if you don’t feel the intensity is high enough for you at 170 BPM but you do feel it is intense at 190 BPM (and you aren’t totally dying) then by all means stick to the workout and keep pushing hard! 🙂 Great job!!

[Naomi]

Hi Siu- yep, you should be fine w/ a pre-workout. Just make sure you check the labels and watch for any hidden sugars/calories/carbs as this could add to your totals.

[Naomi]

Hi Cassie- fresh is best, but I don’t see a problem with what you suggest. Just make sure there are no added sugars in the frozen mixed berries. Check the ingredients, you never know 😉

[Naomi]

Hi Cassie- fresh is best, but I don’t see a problem with what you suggest. Just make sure there are no added sugars in the frozen mixed berries. Check the ingredients, you never know 😉

[Naomi]

Hi Kim- challenge participants have access to the video demos for the exercises in the challenge but not membership website content videos. The challenges and the website membership are two different purchases. Members do not have access to the challenge unless they purchase it, and challenge participants do not have access to website member content unless they purchase a membership.

[Naomi]

Hi Kim- You’ll need to email [email protected] with this question. Have a great Memorial Day weekend! 🙂

[Naomi]

Hi Leanne- Nicole calculated all the meals to match up to the total desired calories and macros for the day, so instead of looking at it from an individual meal perspective, it’s an overall decrease from the whole day’s calories and macros. This means that some meals (such as the post workout) may not decrease while others do. I hope this make sense, lol! 🙂

[Naomi]

Awesome! Let me know how it goes 🙂

[Author]

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