Naomi
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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! 😀
Hey there- no, the post-workout meal is after strength-training not cardio. Unless you do your strength-training, then do cardio immediately after strength-training. In that situation, you’ll have your post-workout after strength-training and cardio, but not if you are just doing cardio.
I hope this helps! Good luck 🙂
Hey there- definitely just move on as scheduled and take your rest days as rest days 🙂
Glad you are able to get back to it! Good luck, and we hope you enjoy the challenge! 😀
Hey there- please make sure you read all of the information and watch all of the videos throughout the challenge program. In the Nutrition Section, Nicole explains that all meat for this challenge is measured cooked 🙂
Good luck with the challenge, I hope you’re enjoying the workouts and meals! 😀
Awesome, Stephanie! Glad you are enjoying the meals on the program and like having the options!
Good luck with the challenge 😀
Another idea: if you have access to a pool you could swim laps 🙂 That is crazy good, intense cardio! 😉
Hi Ashley- I wouldn’t recommend doing that, as the calories and macros are not interchangeable and it will throw off the rest of your totals 😉
Hi Rachel- correct, take the post-workout meal out on off days. Your calories and macros will be lower on non-workout days 🙂
Hey there- if you scroll down below the workout PDFS and click on the exercise, it will bring you to a video demo of each exercise. Here is the one for Butt Ups: https://nicolewilkins.com/exercise-demo-butt-ups/
Hey there- you can do any cardio you like, just as long as you stick to the guidelines in the Cardio Section of the program. You can do a run/walk outside, or any of the track workouts Nicole provides, or the At Home Bodyweight cardio workout Nicole offers 🙂
Hey there! Fresh is best, but if you do use frozen make sure you look at the ingredients incase there is anything additional the food companies decided to throw in there 😉
Hey there- that is just how she’s done it for years. She finds it easiest to cook everything, then weigh it. Since that is how she does it because she finds it easiest and most convenient, that is how she wrote it into the program and that is how the macros are calculated. Its not wrong to do it the other way, but this is how she does it.
We recommend, for best results, to stick to the meal plans as they are written but if you feel like you are fluent in macros and food journaling and want to move things around, that is totally up to you!
Good luck with the challenge 🙂
Hi Kim- absolutely we do not want you to have any recurring issues or further problems from doing the challenge, but also want you to enjoy the challenge pain-free! By no means should you ever compromise your health and fitness (ironic, right?).
So what I would recommend is doing any cardio that does NOT cause any swelling or fluid retention of any kind, which means minimizing or eliminating lower body movements. As Nightbird573 mentioned (thank you!) you do not have to do the cardio listed, those are just ideas for people who need workouts, suggestions or just to try something new, etc. As long as you stick to the frequency, duration and intensity of the cardio guidelines, you can do any cardio that is good for your body based on your limitations.
Punching bag: hopefully you have access to a punching bag & gloves at your gym (?) This is GREAT cardio!! Set your timer to 3 min on/1 min rest for 7-8 rounds (which will give you roughly 30 min) and punch the bag for 3 min, then either rest for a min in between or you can do push ups, sit ups or a 1 min plank, etc.
Battle Ropes: You can do all kinds of cardio with battle ropes and a timer! Set your timer to 30 sec work/15 sec rest for however many rounds will give you 30 or 45 min of cardio and start slamming those ropes! 🙂
Other Ideas: wall balls, medicine ball slams, etc. All of this will get your HR up for cardio sessions using mostly your upper body with minimal to no impact on your lower body 😀I hope this helps! Good luck with the challenge and please keep us posted on how things are going!!
