Naomi
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Correct, so you will do all 30 reps (10/10/10 drop set) then the cable crunch, then repeat that superset 2 more times for a total of 90 reps in the drop set 🙂
Ahhh, ok gotcha! Well, just to cover all bases, one serving = 2 muffins. So 2 servings would = 4 muffins and 3 servings = 6 muffins 🙂
I hope this helps! 😀
Hi Kathy- if you scroll down below the workouts PDFs you will see a video demonstration of all the exercises. Just click on the exercise you’d like to view. Here is the one for the lateral lunges: https://nicolewilkins.com/exercise-demo-lateral-lunge/
Good luck 🙂
Hi Glenda- which meal plan are you following?
Lol, no worries 😉 Yes, a coke and salad w/ 2 slices of pizza is perfect 🙂 ENJOY!
LOL, that is correct 🙂
Hi Glenda- that is totally up to you and how you feel 🙂
Hey there- it should be difficult the last few seconds 😉
Hi Laura- I have not heard of spines popping, and that sounds pretty serious! You might want to just get it checked out by an orthopedic specialist, maybe get an MRI, to be safe before there is an injury :-/
Good luck and please keep us posted!
Hi Miriam- Yes, you can have a banana and mango. What is listed are just suggestions/ideas but not required.
As a side note though, all fruits are considered carbs since fruit is predominantly simple sugars/carbs, so if you miss fruit and are craving fruit, your body is definitely wanting some carbs 😉
Medium banana: 30g carbs (15g sugar)
Red Mango (4 oz): 24g carbs (24g sugar)Hey there- I have used this product in the past with GREAT results: https://www.amazon.com/Aerobic-Life-Digestive-Cleanser-Capsules/dp/B000PKEJR0/ref=sr_1_2_sspa?ie=UTF8&qid=1528545858&sr=8-2-spons&keywords=mag-ox&smid=A1MO67F78MFP1U&th=1
Good luck and keep us posted! 🙂
;-P lol!
Hey ladies- it is fine to skip the re-feed, if you’d like to, but I would advise against rescheduling it for next weekend. You can either do a re-feed the weekend, or if you’d rather skip the re-feed due to possible craving triggers, etc., that is fine 😉
But if you think you should skip it because your body isn’t responding much, you might be surprised at what happens when you do a re-feed. It might actually be exactly what your body needs to catapult your metabolism Ito high gear and beyond a plateau!
Hey there- no, were isn’t a macro/calorie goal you should aim for on re-feed day. As long as you follow Nicole’s suggestions for the re-feed, that will be fine 🙂 It’s pretty relaxed and flexible. You won’t have a post-workout meal that day since you aren’t training. Keep all other meals the same and enjoy your re-feed! 🙂
Hi Stephanie – it should be lateral lunges for every round. If you scroll down to the demo videos (below the PDFs) you’ll see the workout/exercise schedule for the Cardio Acceleration 😉
Great catch! Thank you for alerting us to he type-O. We will have the PDF corrected so that no one else gets confused lol! 🙂
Hi Glenda- yes and yes! 🙂 Just make sure the cashew milk is unsweetened 😉
LOL! Me too! 😛
Hi Claire- Awesome job for being thorough and double checking! You are correct, there will be no changes to the chicken portion size 🙂
Hi Wendy- I recommend following the recipe as Nicole has it written out for best results 🙂
Ah, ok, sorry about that! Try emailing [email protected]
That should work! 🙂
Hi there- to check on any items ordered for nPower Nutrition, please email: [email protected]
Thanks! 🙂
LOL, you are correct Stephanie! I am so sorry ladies. It should be 2 tsp and not 2 tbsp … I am not sure why I was seeing/reading tsp but Stephanie is correct – and I just double checked wit Nicole.
A corrected document will be uploaded ASAP! Crazy how one little letter – the letter ‘b’ – can make such a big difference! (sigh) 😛
Hi Lori- that sounds pretty serious. Try to limit your range of motion and don’t go so deep in your squat that they pop and hurt. Only go down to the point just above where they pop. Its not worth risking injury. Good luck! Please keep us posted 🙂
You can do a 5th round to add up to 45 min.
Hi Diana- I would follow the instructions on the bottle. If you do weight training, then cardio, take recommended serving about 30 min before weight training and cardio 🙂