Naomi
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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 😉
Awesome! Glad to hear it and glad to help 😉
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! 🙂
Great job, girl!! Keep it up, almost there 😉
Yes, ddpearce01! That is the way to make this program work! You’ve got the right idea 🙂
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!! 🙂
Hey Brenda- yes! Chickpease and Garbonzo Beans are the same thing 😉
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!
Awesome, so glad to hear that!! Kick butt today! 🙂
Hey there- are you talking about the Meal 5 vegan option?
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 😉