Naomi
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Hi Sue- there is a way to create recipes in MFP based on the ingredients you put in 😉 I would recommend looking in the ‘help’ section in MFP and you should be able to access step-by-step instructions on how to create recipes. There may also be some tutorial videos on YouTube! 😀
Good luck, and I hope this helps!
Hey there- just use very light weights or resistance. Resistance bands are good to use, as are 5lb plate weights (for shoulders, arms). It really depends on the muscles you’re warming up, but it should just be enough to get the blood pumping, muscles warm and joints mobile 😉
Hi Leah – give it time. It won’t all happen at once, but just trust the process and give it more time. Your body will continue to change if you stick with it! 🙂
Oh I forgot to mention that all Challenge-specific questions should be asked here in the forums and NOT on the facebook group page since we have many facebook group members who are not in the challenge. We don’t want to give away advice, recipes and workouts that you guys – challenge participants – are PAYING for 😉
Hi Kim! It is the Nicole Wilkins Fitness Community Facebook Group. It is not specifically just for the challenge, but there are a lot of challenge participants as part of the group. Please join us!! 🙂
Hi Wendy- are you on facebook and, if so, have you joined the Nicole Wilkins Community Facebook Page? This would be a great question to ask there too! 🙂
Hey there- you can try setting it at a slightly lower temp and cooking it for longer so that the outsides don’t overcook. Temperature intensities on ovens can vary from oven to oven so try that and serif it works. Just keep checking on it every 5-10 min 😉
I hope this helps!
Hey there- you can try setting it at a slightly lower temp and cooking it for longer so that the outsides don’t overcook. Temperature intensities on ovens can vary from oven to oven so try that and serif it works. Just keep checking on it every 5-10 min 😉
I hope this helps!
Hey there- wow, you have a lot coming up! I hope it all works out well! 🙂 To answer your questions:
1. You can structure the workouts however it best suits your schedule to reduce to 4-5 days. You can combine two of the workouts/muscle groups or eliminate one of the leg days if you’d like, or just play around with reorganizing the workouts and see what fits best for you. It is so individual that you’ll just need to play around with what works 😉
2. You can keep the diet the same as long as it’s working for you. If you start to gain too much weight, you can keep the macros the same ratios but just reduce the calories. Or you can reduce the calories, reduce the carbs and increase the proteins and fats. This, too, is a very individual thing and it all depends on what your body is doing, how it is changing and if it’s changing in the way you want it to.The questions you’re asking are getting more into a personalized training program tailored specifically for your needs 😉 Nicole does offer individualized training programs with her or someone on her team. If you’re interested, you can inquire further by emailing: [email protected]
Good luck! I hope this helps (at least a little, lol)! 😀
Hey! I think I answered in another post 😉 Let me know if you’re good or if you have any other questions or issues!
WOO-HOO, you go girl!! That’s awesome 😀 GREAT JOB! There is no other motivation like seeing progress 😉
Ok gotcha – the olive oil is suppose to be the dressing for the salad. If you still feel like you’d like a little more liquid, you can add lemon juice or vinegar. Be careful of adding vinegars such as Balsamic vinegar, as this will add carbs/sugars, so it’s best to just stick with a clear basic vinegar.
You can put this meal together however you’d like, but it looks like you can either put everything together in a big bowl and mix it, then eat it like a salad. Or you can sauté the tofu and spinach in the olive oil, then top with black beans and cheese 🙂
I hope this helps give you some ideas!
Hi Chantal- while this isn’t exactly mimicking the hack squat exercise, the idea is to target the quads pretty good. So another way to do that is with goblet squats. Just make sure that your mind is on your quads so that you really have the mind/muscle connection on your quads and minimal recruitment of your glutes/hamstrings 😉
I hope this helps! 😀
Hey there- if you add veggies, it will add carbs to your daily totals. I would recommend adding spices in the condiment and spices section of the grocery list to your egg whites, or choose one of the other meal plan options 😉
I would not recommend subbing, it throws off the macros. Try to find whole meals that Nicole has put together for you in order for the macros to match up. When you start swapping things, it can throw all your numbers off. There are 12 meals to choose from, so try to just stick with the meals as they are 😉
Hi Kim- I haven’t tried using the recipe with this as a replacement, but I think you could easily replace the yogurt with coconut CREAM (not milk, but cream). You could order the coconut cream, or find it at a place like Whole Foods or Earth Fare depending on where you live, or you could buy a can of full-fat coconut milk and put it in the fridge overnight (without shaking the can, that is a very important part) and as long as the can hasn’t;t been shaken, the cream should solidify at the top, leaving the liquid (or coconut water) at the bottom and you just use the cream at the top.
I hope this helps! Let me know how it turns out 🙂
Hi Mary- definitely give it more time and definitely try not to compare yourself to anyone else. You have no idea where other people are starting from or what their exercise and nutritional history is. Everyone who has embarked on this Muscle Up Challenge started at completely different places (metabolism, exercise history, nutrition, etc), so your body is responding how it needs to respond in the time frame it needs to in order to get stronger and gain more muscle 😉
Some people respond more quickly while others may take more time to respond. But please know that just because you may not necessarily be able to SEE it doesn’t mean that the magic isn’t happening 😉 I promise you that it is! Sometimes we just need to really have faith in he process and trust that if we hold out just a little longer, we will see the hard work come to fruition. No matter what, keep going! It’s only been two weeks, so you really need to give yourself the opportunity to see what changes can happen in weeks 3, 4 and 5! You will be so happy you did 😀
I hope this helps, and PLEASE keep up the good work, try to think positive and let us know how you’re doing!! You’ve got this!
Hi Kelly- Nicole has recommended not weighing during this challenge because when the body recomposition goal is muscle gain, your actual body weight can be all over the board due to both muscle gain and possible fat loss.
As far as the water, bone density and muscle %, I have a hard time trusting the accuracy of most scales that measure those (I have a Garmin scale and have used many other different ones in the past, all with varying degrees of inaccuracy).
All of that being said, the best way to measure your progress during this challenge is:
1. weekly progress pictures (the number one best way in my opinion to ever measure progress no matter what your goals are)
2. how you feel (you mentioned this above with feeling stronger & lifting heavier, etc)I hope this helps! Don’t focus too much on numbers to measure progress, but what you actually see in the mirror and in pictures from week to week 😉
