Naomi
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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!!
Hi Wendy- No, salmon has a very unique caloric and macro profile, so there isn’t another fish substitute for salmon. I would choose one of the other meal options 🙂 Good luck with the challenge!
Hey there- no, definitely use your rest days as total and complete rest days, unless you absolutely can’t get your cardio in and need to make it up on a rest day 😉
Hi Sandra- I did click on the image, it may just be coming up different on my computer. Rice will vary from brand-to-brand, and Nicole has taken that into consideration, so as long as you’re following the meal plan, you should be fine. You aren’t doing anything wrong 😉
Hey guys- I Ould use 4oz of chicken for this recipe. I know it says measure meats cooked, but in this case that would be really hard to do since you’re cooking the meats with the veggies, so measure out 3 x 4oz chck = 12oz and cook 🙂
I hope this helps! Good luck with the challenge 😀
Hi Christine- if you could email this question to [email protected] someone may be able to answer question about nPower Nutrition supplements and shipping out of the US there. This forum is more for Summer Shred Challenge specific questions 🙂
Hi Tracy- the calorie and macro profile for avocados is a bit unusual so there really isn’t a good replacement for avocado without throwing all your other macros off. I would choose any one of the other meals that don’t have avocado in it 🙂
Hi Claire- yes, you have more flexibility with the cardio. The main goal is to get your HR up so you can go for a run, or do the at-home bodyweight interval cardio as many times as you like 🙂
Hey there- the first exercises (adductor/abductor) are a superset but the squats, leg press and Bulgarian split squats are all just straight sets of that exercise. Then another superset of the step-ups and good mornings, then straight sets again with leg extensions and seated calf raises.
Anytime there is no indication of a superset, tri-set or giant set, it will just be straight sets of that one exercise for the indicated number of reps/sets 😉
Please make sure you read all of the information and watch the videos in the Nutrition Section (and all sections) so that you have all of the information and don’t miss anything! 🙂
Meats are measured cooked.
Hi Darla and Pamela- on workout days, you will have 4 meals plus post-workout meal = 5 meals total. On non-workout days you will omit the post-workout = 4 meals total on non-workout days, correct 😉
Dayna913- Nicole recommends timing your meals about 3 hours apart. You can call eating food a meal or a snack or whatever you prefer to call it. I find it best not to label things as breakfast, lunch, dinner or snacks, but more Meal 1, Meal 2, Meal 3, Meal 4 and so on, no matter what the portion size. I hope this makes sense 🙂
That looks fine, as Nicole recommends you try to eat every 2.5 – 3 hrs. Good job, and good luck with the Challenge 🙂
Hi Marc- salmon is not one of the fish high in mercury, so you should be safe eating multiple times per week.
Here is more info about fish highest/lowest in mercury if you’re concerned or curious: https://www.fitday.com/fitness-articles/nutrition/these-fish-are-the-highest-and-lowest-in-mercury.html
Good luck with the challenge 🙂
