[Naomi]

For best results please wait until the last two weeks and follow the plan as it is laid out. Nicole feels it is most effective for body composition changes to wait until Phase 3 to incorporate the fat burner.

[Naomi]

Kemaouga599- 1 serving = 2 muffins. Your meal plan calls for 2 servings which means you will eat 4 muffins

[Naomi]

Hey there- follow the calendar schedule 🙂 Continue w/ Phase 1 workouts this week and start Phase 2 nutrition this week 😉

[Naomi]

I am so sorry, yes! One serving = 2 muffins, so 2 servings = 4 muffins. I misread the question, I apologize and didn’t mean to give anyone a heart attack 😛

[Naomi]

Hey there- it’s two muffins 🙂 Good luck with the challenge!

[Naomi]

Just give it some time, your calories are decreasing and you should start seeing some changes. Stick with it and keep following the workouts and nutrition to a T! Hang in there and trust the process 🙂

[Naomi]

Hi Colleen- for clarification, and moving forward, you will consume four meals PLUS a post-workout meal on days you workout (strength-training and cardio). On rest days, days when you don’t workout at all, you will omit the post-workout meal and only consume the four meals.

[Naomi]

Awesome!! Enjoy 🙂

[Naomi]

If it is just simply ground chicken breast then yes, that should be fine 🙂

[Naomi]

Hi Jennifer- you can take both of these together and see if/how they affect you. You can take on empty stomach or with food if that is what is suggested. It is ideal to take these about 15-20 min before cardio.

I hope this helps, good luck 🙂

[Naomi]

That is correct ??

[Naomi]

My Fitness Pal isn’t always necessarily accurate, so I think that as long as you are following the meal plan as close as possible, you should be fine 🙂

[Naomi]

Hi Colleen- just do your absolute best to follow the meal plan as it is laid out, including protein. That is the best advise I can give you. Good luck! Please keep us posted 😀

[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/

[Author]

Posts