Naomi
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Hi Holly- LOL, no worries, I love helping and answering all of your guys’ questions!! 🙂
Absolutely, that is perfectly fine to do! Especially if it will help you go stronger through your workouts 😉 Good luck girl!! Keep us posted on how things are going 😀 Have a great week 2 of Summer Shred!!
Hi Diana- No worries! Don’t try to catch up, just move forward with the workouts and don’t worry about messing up week 1 w/ doing cardio before workouts 🙂 You’re good, just focus on next week 😀
Good luck with the challenge!
Hi Cassie- can you try doing a vertical push up on a wall? Or try doing modified push-ups on a Smith Machine so it doesn’t negatively impact your hand/wrist/palms?
Wall push-ups: https://youtu.be/a6YHbXD2XlU
Smith Machine push-ups: https://youtu.be/Hsq7ty82T_AI hope this helps! Good luck with the challenge 🙂
Hey ladies- if you want to sub or swap anything, I recommend you food journal in My Fitness Pal and add up to make sure the macros fit for that meal 🙂
HI Erendira- if you scroll down below all the workout JPEGS, you will see a list of all the exercises for each workout. Click on the workout to see a video tutorial of the workout, which will have alternative exercises listed under the video: https://nicolewilkins.com/exercise-demo-lying-hamstring-curl/
An alternative for this exercise is Exercise Ball Hamstring Curls (as you will see listed under the video). https://youtu.be/Kk8dpH4ZPos
Hey Rebecca- you’ll have to look at the chicken broth you’re using to see if it will add any calories, fat, protein or carbs (different brands of broth may add things, you never know these days!).
Anything you add that contains callers or macros will add those calories and macros to your daily totals and throw off your nutrient intake numbers ?
Hi Leanne- I believe light sour cream has more calories and fat than fat free sour cream. Do you have any other grocery stores you can go to nearby that would carry fat free sour cream? If not, I would choose another meal option until you can get some fat free sour cream from somewhere, light won’t be the same thing 🙂
I hope this helps, and I hope you’re enjoying the challenge! 😀
Hey there- definitely do whatever you need to do for your medical procedure and continue after. A medical procedure, no matter how seemingly minor, could be compromised if you don’t follow instructions to a T and you could end up being out longer than expected if you don’t follow nutritional instructions for a medical procedure.
Nicole’s Whey Isolate is WHEY, which is dairy, and I believe if you can’t have milk, then you should be cautious and not have any dairy including the whey isolate.
If the day of your procedure you are only to have clear liquids then don’t consume any food. I don’t think you’re suppose to consume any food for about 12 hours before a medical procedure, but make SURE you follow all instructions given to you by the medical staff. The medical procedure and getting through it is your number one priority right now. You can focus on the challenge after you get through the procedure.
Good luck and please let us know how everything goes!
Hey there! I answered your salmon question in the other post (again, I apologize) and your water intake should be about 4 liters/1 gallon per day 🙂
I hope you are having a great first week of the challenge! 😀
All of these are great options! 🙂 I am so sorry, Cmayer, if your previous question wasn’t answered, we are diligently trying to answer all the questions and would never ignore a question intentionally 🙂
If you like certain spices or seasonings (make sure they don’t have hidden sugars in them, even if it may not seem like it would have sugar in it, check to make sure) you can add your favorite seasonings and cook any way you prefer such as suggested above: pan fry, broil, grill, air-fry, etc.
Enjoy and let us know how the salmon turns out and how you ended up preparing it! 😀
LIsa- if you scroll to the bottom of the training page below the PDFs of the workouts, you will see the exercises, sets and reps. If you click on each exercise, it will take you to a video demo of each exercise and alternative exercises. Here is the one for the shoulder warm-up: https://nicolewilkins.com/exercise-demo-shoulder-warmup/
Make sure you look through ALL the information on each tab so that you don’t miss anything important! 🙂 Good luck with the challenge! 😀
Hey there- corn tortillas are higher in carbs and lower in protein than the flatbread (not sure about the fat content), so it won’t be an even swap. If you’re going to swap out foods and sub foods, it’s best to food journal in My Fitness Pal to make sure everything adds up or is pretty similar in calories and macro profile 🙂
Wow, mreyesburke, I have never tried running/jogging in the water but I bet that would be great cardio and super hard to do! Very creative, thank you! 🙂
Of those three options, I would choose macadamia nut milk. Make sure it is unsweetened. Hemp is a seed and the other milks are nut milks, and they will be a little higher in carbs but the macadamia nut milk is the closest in nutrient profile 😉
Lol, I knew what you meant 🙂
We do not recommend any swaps or exchanges and there is no exchange list. With past challenges, Nicole use to only have one meal plan (no options, just one meal plan) and an exchange list but this got very confusing and kind of messy, if that makes sense, so she started incorporating a number of meal options instead of one meal and an exchange list.
To keep the macros in line with what she has set in the meal plans, I would recommend choosing one of the 12 meal options and not straying too far for the next 5 weeks. I hope this helps! Good luck with the challenge 😀
Hey there- lol! I don’t know what you have access to, so it’s hard to say! If you have My Fitness Pal, look at the calories and macros for the hemp milk and see if you can find something on the shelves there that is similar in calories and macros. I would imagine if you have access to other nut milks, that would be your first place to look (macadamia, coconut, etc)., but cross check the calories and macros to find the closest nutrition profile.
The above rule of thumb applies to anything you may not have access to in Saudi, just look up the portion size of whatever it is in the meal plan you need to try and replace, then look for something similar.
I wish I could help more, but I just don’t know what you have access to so that is your best bet! Good luck and let me know what you find! 🙂
Hey there- no worries, you can do the incline push-ups for the regular and decline 🙂 Also, minimize your range of motion, so only go about half way down or just above the point to where you feel something that doesn’t feel right. As long as you feel your muscles working, that is the goal even if you don’t go all the way down in the incline push-up (I hope that makes sense!).
Also, go super slow on the way down, as if you’re trying to resist gravity. Maybe even count “1-2-3-4” on the way down. This will do two things: 1. give you more time under tension so you’re working your muscles harder 2. allow you to gauge where you need to push back up better so that you don’t go down too fast and too far down before you’re able to push back up.
I hope this helps! Please let me know how it goes! 🙂
Hi Rachel- there are SOOOO many fat burners out there, and I am so sorry but we cannot recommend any particular brand without actually endorsing that brand (I hope that makes sense).
You don’t need to start taking a fat burner until Phase 2 (actually, you don’t need to take a fat burner at all, it may just help move things along and give fat burning a little ‘push’). So you have a little time to do some research. What I would recommend is Googling ‘best fat burners’ or something like that and see what comes up, read reviews, side-effects, etc., keeping in mind the advise Nicole has given in the Supplement Section for fat burners.
I would be careful of fat-burners with stimulants, as Nicole explains. There are a lot of great products out there that won’t make you jittery or shoot your HR up like a rocket!
Good luck with the challenge, and keep us posted on how you’re doing! 😀
Hi Jennifer- please make sure you read all of the information in the Supplement Section of the Challenge here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2018/?section=supplements
You don’t have to take either a fat burner or L-Carnitine, or you can take one or the other, or you can take both. That is up to you. The supplement recommendations are just additional supplements that Nicole recommends to help you with the challenge 🙂 Everyone’s body responds differently, so if your’ve never taken either, try them and see how you feel and how your body responds 😉
Hi Kimberly- if you have a Vitamin Shoppe or GNC, they should have plenty there, or try looking on Amazon.com
Good luck with the challenge ladies! 😀
Hey there- I am not sure what you mean by an outline HIIT for a preco bike. If your gym has any spin bike, you can use that and follow the workout. If it doesn’t feel intense enough, bump it up 🙂 You can also choose any one of the other HIIT Cardio workouts or come up with your own, or use any one of the programmed HIIT workouts on any machines you have access to at the gym 😀
Hi Jacqueline! If you click on the video demo link for each of the exercises, there are alternate exercises listed under the video. Here is the one for the adductor: https://nicolewilkins.com/exercise-demo-adductor-machine/
I hope this helps. Good luck with the challenge! 😀
