[Naomi]

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!!

[Naomi]

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.

[Naomi]

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 😉

[Naomi]

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 😉

[Naomi]

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.

[Naomi]

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

[Naomi]

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! 🙂

[Naomi]

Awesome! Let me know how it goes 🙂

[Naomi]

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!!

[Naomi]

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!

[Naomi]

That is very creative lcarise28! Great idea 🙂

[Naomi]

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_A

I hope this helps! Good luck with the challenge 🙂

[Naomi]

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 🙂

[Naomi]

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

[Naomi]

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 ?

[Naomi]

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! 😀

[Naomi]

Oh man, I bet it felt awful and wonderful at the same time lol!! WAY TO GO GIRL!!! 😀

[Naomi]

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!

[Naomi]

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! 😀

[Naomi]

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! 😀

[Naomi]

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! 😀

[Naomi]

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 🙂

[Naomi]

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! 🙂

[Naomi]

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 😉

[Naomi]

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 😀

[Author]

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