[Naomi]

Hey ladies- sorry about that! It should be 8 rounds, not 3 rounds. We are getting a corrected PDF and will replace the one posted as soon as we can, but for now just know that it should be 8 rounds 😉

Thank you, and good luck wit the challenge!

[Naomi]

Hi Rebeccah- we don’t recommend a particular type or brand but if you follow the guidelines Nicole outlines in the Supplements Section, you should be good ?

You can also go to your local supplement/vitamin/health food store and speak with one of the employees about fat-burners they carry based on the fat-burner guidelines in this program.

Good luck!

[Naomi]

Hey there- I would stick to the meal plans as Nicole has them listed. Quinoa has a slightly different caloric and macro profile than brown rice and swapping it out would throw all your macros off 🙂

[Naomi]

Hey there- I would recommend choosing one of the other meals that doesn’t have avocado. It is hard to substitute avocado because of its unique calorie/macro profile, and swapping would end up throwing your macros off and you’d have to try and adjust with other meals and it becomes one big macro mess lol!

If you try a meal you really like, you can have it more than once, or just choose any of the other number of meal choices/recipes on the plan 🙂

Good luck with the challenge! 😀

[Naomi]

Hi Lori- you can find the video demo links to all of the exercises if you scroll below all of the workout images and click on each exercise. Here is the one for the shoulder warm-up: https://nicolewilkins.com/exercise-demo-shoulder-warmup/

Good luck! 😀

[Naomi]

Hi Lori- Did you scroll down to the bottom of the workout/training page where you can click on the exercise and see the video demonstration? Just want to make you aware of that feature 🙂

A drop set of 10/10/10 would be choosing a heavier weight to start, then dropping the weight after 10 reps. For example, the seated close-grip row:
– start with 55lbs and do 10 reps
– drop to 50lbs and do 10 reps
– drop to 45lbs and do 10 more reps

This is just an example, start with whatever weight you feel is challenging, then you can drop by 5lbs or 10lbs or whatever you feel you can do 10 reps with but is still challenging 😉

I hope this helps! Good luck Lori 😀

[Naomi]

Hi Barbie- the macros to 10oz of white fish will be totally different to the macros of turkey or even chicken. If you are familiar and comfortable with tracking your own macros and feel like you could food log in an app such as My Fitness Pal, and make sure the macros add up equally, you can do that. But to keep things simple, my best recommendation would be to choose another meal that agrees with you 🙂

I hope this helps! Good luck 😀

[Naomi]

Hi Mitzi! 😀

You will choose your meal plan based on height, so that’s Meal Plan 1 for you! Have a great challenge, I can’t wait to see how you do! 🙂

[Naomi]

Hey Pamela- I would choose one of the other meals instead of trying to find a different recipe. The calories and macros of the Mug Cake that Nicole put in the Challenge is what it is 🙂

[Naomi]

Hey there- you don’t have to wait 3 hours to eat your next meal, but just see at what point you get hungry after you have your post workout meal. The first few days (maybe even the first week) will be a bit of a trail and error for meal-timing. Some people have waited three hours for their next meal so they can spread their meals out more evenly throughout the day while others have eaten half (or all) of their next meal along with their post workout meal. Just do what works best for you 🙂

[Naomi]

Hi Sheri- since you are 5’4, you would go with 5’4 and under meal plan 🙂

Good luck!! 😀

[Naomi]

Hi Michelle- yes, absolutely! Spinach/baby spinach or iceberg lettuce would be a good green to use in place of Romaine.

Good luck with the challenge 🙂

[Naomi]

Yes ma’am, you got it! 🙂

[Naomi]

Hi Claire – yep, that is a great plan! All you can do is the best you can with what you have to work with. Everything you explained sounds great!

Good luck 🙂

[Naomi]

Hey there- black coffee is fine, yes 🙂 Try to aim for 4 Liters (about one gallon) of water per day. Good luck with the challenge!

[Naomi]

Hey ladies- towards the end of the challenge, information will be sent out about what to do post-challenge.

[Naomi]

Hey Mritza!

Welcome to the challenge! To answer your question, you can name the meals like that if you like, yes, but you can eat the meals in any order you like except the post-workout meal. That should always stay post-workout.

Good luck with the challenge! 🙂

[Naomi]

Hi there- we don’t recommend a particular type or brand but if you follow the guidelines Nicole outlines in the Supplement Section, you should be good 🙂

You can also go to your local supplement/vitamin/health food store and speak with one of the employees about fat-burners they carry based on the fat-burner guidelines in this program.

Good luck!

[Naomi]

Hey there- for the best possible results during a transformation challenge, especially one as short as 40 days, this is what Nicole has come up with for the best possible progress.

In past challenges there was only one food option for the meal plans, but people wanted variety so she added a number of meal options and more exciting recipes for people to have moe variety and to prevent boredom, but still see amazing results and transform their physiques.

You have 15 different meal options to choose from. That is quite a bit of variety for a transformation challenge, not for every day life, of course, but just for the duration of this challenge.

Good luck 🙂

[Naomi]

Hi there- are you able to do hyperextensions? If not, you could just eliminate these two exercises and do a few extra sets of seated or lying hamstring curls ?

[Naomi]

Hi Claire- You could substitute cashew milk, coconut milk, macadamia nut milk, etc, as long as it is unsweetened 🙂 And yes, peanut butter is fine, just make sure the only ingredients are peanuts or peanuts and salt, such as Crazy Richards brand or something similar that has no added sugars in the ingredients 😉

[Naomi]

Hey there- absolutely you can do any HIIT cardio you like, as long as you follow the guidelines for the duration, intensity and frequency of the program 😉

Good luck!

[Naomi]

Hey there- Nicole recommends about a gallon (4 Liters) of water per day.

Good luck with the challenge! 🙂

[Naomi]

Hi Samantha- yes, you can do that! The only meal we encourage you to keep in order is your post-workout meal 😉

Good luck!

[Naomi]

Hi Miriam- we really encourage people not to swap foods out, but choose one of the other meal options offered that would work for your body. If you know of things that have worked for you in the past than you can feel free to do that on your own but making all these food swap suggestions is more like personalizing the meal plans for you.

Again, I encourage you to use your best judgement on what works for your body. Using My Fitness Pal you can readjust foods that don’t agree with you for foods that work for your body.

Good luck! 🙂

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