Naomi
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Hi there- these are much more individualized personalized questions that vary from person to person. There is so much variety when it comes to fasting, and we do not coach fasting methods. If you’d like a more personalized nutrition/training program, you can email: [email protected] to get information on personalized nutritional and exercise coaching 🙂
Hey Lacey- I would have to see a video of how you’re doing it to accurately answer your question. Are you arching your back and keeping your chest up when you go down in the movement? At what point in the movement does the pain start?
Hey ladies- there have been no official announcements or information released anywhere. Nicole briefly discussed the Summer Shred in her live facebook Q&A on Sunday but there weren’t any specific details mentioned.
She will be posting the information and sign-up for Summer Shred via email and on this website within the next few days. You will not miss out on being in the know, I promise 😉
HI Samantha- she will email everything to challenge participants in plenty of time for you guys to take pics and submit all your info but I don’t have a specific day/time yet 😉
Hi Bridgett- it is a Selfie-Z phone case and you can order from http://www.selfiez.com and use the discount code “nicolew” 🙂
Hi there- you can continue with this program for as long as you want to. Yes, you can also go into a little lean out or shredding phase for a period of time (6-8 weeks or however long you’d like to shred) then go back to the Muscle Up program 😉
Hey there! GREAT JOB, that is awesome!! I would recommend changing your technique to make it a lot harder with the weight you have access to. Try doing the sumo squats by going down in the movement exaggeratingly slow (go down in a slow count of 1-2-3-4) then pop up out of the squat as fast as you can. So it would be:
Down: 1,2,3,4
Up: 1Try to use your leg muscles to resist the downward movement. Don’t let gravity or the weight of the dumbbell drop you down, try to resist the downward motion for 4 counts. See if that helps the intensity! 🙂
Ahhh, ok, I see what your question is now. Sorry lol! Dips also hit chest (outside/upper) 😉
Dips are a great exercise for triceps, and taxing the muscle in the same way hits it harder. It’s just another intensity technique thrown in to hit the same muscle in the same way by doing the same exercise a second time 😉
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)! 😀
