[Naomi]

Hi there- I wouldn’t worry too much about the first week hindering your progress. In the grand scheme of things, one week of not getting all your meals in out of 10 weeks shouldn’t make a huge impact as long as you try to stay on point the rest of the challenge and are able to get most of your meals and workouts in. All you can do is the best you can with the schedule you have to work with 😉

As far as the meals go, you have 12 meals total to choose from, so if you don’t like chicken or turkey, it is best to choose one of the other meals on the plan. You can eat the same meal more than once. Make sure you read everything in the Nutrition Section of the program so that you have all of the information and know all of your options 🙂

Good luck with the challenge and keep pushing hard!

[Naomi]

It would be better to keep the workouts and rest days as Nicole has them laid out in the plan, but that being said, rearranging your rest day to work better with your schedule is fine to do as well 😉

Good luck with the challenge!

[Naomi]

Hey ladies- you can adjust the salt and stevia to your taste and your liking. If it tastes too sweet, decrease the amount of stevia. If it tastes too salty, decrease the amount of salt. Everyone has different tastes 😉

[Naomi]

Hi Amanda- yes, you can make it however you want to and however it is most convenient for you. If you want to just throw everything in a blender and make a shake, you could even do it that way! 😉

[Naomi]

Hi there- great question! 12 oz pack 🙂

[Naomi]

Hi Elisa- yes, absolutely that is fine. Thank you for asking and I’m sure you’ll get some responses and ideas 🙂

[Naomi]

Hi Elisa- I am not sure what brand Nicole used to calculate the macros, but you have several options:
1. try to find a different pasta that is more in line with the macros and calories called for the next time you go shopping by looking at the serving size and nutrition label and comparing it to the serving size and nutrition for the meal
2. continue to use the brand you are using but reduce the serving size like you did
3. choose a different meal

I hope this helps! Good luck 🙂

[Naomi]

The link should be accessible now 🙂 Give it a try and let me know:https://nicolewilkins.com/real-workout-total-body-battle-rope-workout/

[Naomi]

Absolutely, you can use the bike yes. As long as you follow the cardio outline and do the recommended type and duration of cardio while keeping your HR up for the recommended intensity, you are doing it right 😉

[Naomi]

Hi April- yes, that should be fine 🙂

[Naomi]

Hey guys! I will find out about the video link and accessibility! I will update you as soon as I hear back 🙂

[Naomi]

Hi Michelle- it is best to stick to the meal plan as Nicole has it laid out for best results. Anything you decide to add or replace will be up to you 😉

[Naomi]

Hi Marie- I looked under your account and saw that you don’t have access to that video for some reason. I’ve emailed tech support to try and figure out how to get it to where you can see the video, I’m sorry about that!

The exercise calls for keeling on a bench flute cable kick backs 😉

[Naomi]

Hi Katrina- the caloric and macro profile for egg yolks is completely different for nut butter. To get the fat equivalent would throw off your calories, proteins and carbs. It’s just not an even swap.

The best advise is to choose another meal that you don’t have to try to substitute anything for. I hope this helps, good luck with the challenge! 🙂

[Naomi]

I would time your meals about 2.5-3hrs apart, so you would eat your next meal about 2.5-3hrs after your post-workout banana bread 🙂

[Naomi]

MCT oil made with coconuts is the same thing as coconut oil. Coconut oil IS an MCT (medium chain triglyceride). There are long chain, medium chain and short chain triglycerides. It is in reference to the length of the fatty acid, and MCT is in reference to a medium chain fat, which is what coconut oil is.

I think “MCT” has become a buzz/hype word, so food companies will bottle coconut oil and slap a label on it “MCT Oil” then show somewhere that it is made from coconuts. But that is exactly what coconut oil is, lol.

Tomato/tomato … but it is the exact same thing 😉

[Naomi]

Hi Glenda- I would try doing all of your sets with the heaviest weight you possibly can with the reps indicated 😉

Don’t start with 25lb if you can start heavier. This isn’t necessarily a pyramiding set here, the intensity technique comes with the rest-pause.

So for example: start w/ 30-40lb bb instead of 25lb (or whatever the heaviest is that you can do 8-10 reps with)
Set 1: 30-40lb bb (8-10 reps) 60 sec rest
Set 2: 30-40lb bb (8-10 reps) 60 sec rest
Set 3: 30-40lb bb (8-10 reps), rest 10-15 sec, 4 more reps, rest 10-15 sec, 2 more reps
Set 4: 30-40lb bb (8-10 reps), rest 10-15 sec, 4 more reps, rest 10-15 sec, 2 more reps

For this exercise, lift as heavy as you can for each set and if you can only get 8 reps, then that is better than going lighter in order to get 10 reps. You should be struggling the last 2 reps of each set 😉

[Naomi]

FST-7 = Fascia Stretch Training 7

[Naomi]

I would only stick with what Nicole recommends in the program. If it’s not on the supplement list, but you want to take it, then you will have to calculate how much of what to take.

That is true for anything outside of the scope of this program. If it isn’t a part of the program, whether it’s cardio, weight training, nutrition or supplements, and you want to add it in, we can’t really make any suggestions or recommendations and it is totally up to you.

[Naomi]

The macros of rice vary greatly depending on the type of rice, so I would stick with the brown rice since that is what the plan calls for and the calories/macros will be correct.

[Naomi]

If it matches up with the macros, then yes 🙂

[Naomi]

Hi Glenda- the alternative exercise to the T-Bar row machine/equipment would be an incline bench row with dumbbells. The exercise called for here is what you described, a T-Bar with a weighted bar secure in a corner or floor apparatus & T-Bar attached or machine as Nicole is demonstrating, etc. At any rate, whatever you use, it is at an incline angle, which means your chest is up, slightly forward at an incline (not a decline or parallel angle).

I hope this makes sense! Whenever it says ‘incline’ it is in reference to the angle of your body not necessarily the specific equipment 😉

[Naomi]

Here is one video where she explains how to use/set the interval timer: https://nicolewilkins.com/upper-body-cardio-acceleration-workout/

[Naomi]

Hi Deliris- that is totally up to you and how you feel 😉 I know I can’t workout on a super full stomach, so I like to wait about 30-45 min before exercising after I eat, but other people may need more time or less time. I wouldn’t wait too long, so I’d say no loner than an hour. That way if you eat, then wait an hour to workout, then your workout takes about an hour and a half, then you wait 30 min for your post workout, that would be about 3 hours between your last meal and your post workout meal 🙂

[Naomi]

Hey Roe! Nicole shows a little demo in one of her cardio acceleration videos. All you do is set your “work” interval (higher intensity) to the time you’d like, then the “rest” interval (lower intensity) to the time you’d like for a specified number of round that total the length of time for the cardio you want to do.

I hope this makes sense! I will try to find the video tutorial at the beginning of one of her cardio acceleration workouts 😉

[Author]

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