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