Naomi
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Can I perhaps do the cardio on a different time like in the morning and strength training in afternoon?
Why I’m asking is cause I could not get myself off of the floor for the second round of cardio, my shoulders gave up
I started with 4 sets in block 2, 3 in block 3 and 4 and 2 in block 5
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Block 2 and 3 kicked my behind. Do you think I should go lighter on the weight in order to finish with 3 to 4 sets on all blocks??I would try going lighter for now so that you can finish with 3-4 sets on all blocks.
I feel like this nutrition part will consume my entire day. Eating, making, counting……
I’ve never meal prepped. I’m very much a routine person and nothing about this, except time at the gym, is routine.
I’m feeling a bit overwhelmed and it’s just day one.Hi Holly! We are so glad you are getting out of your comfort zone with this challenge and don’t want you to feel overwhelmed!
For meal prepping, if you watch all the nutrition videos, Nicole explains how to meal prep in advance for the week so that you don’t have to make all your meals each day.
Nicole did all the calculations for you, so you don’t have to count anything (other than weighing and portioning out when you do your meal prep on the weekends for the week aead).
Eating is something you do every day anyway, right? It might be a different meal split than you’re used to, but you will get the hand of it! It can be scary introducing something new 😉
We’ve got your back, and know you can do this!!
I just wanted to make sure that Day 1: Monday Ph1 Block 3 is correct. It indicates that you should perform 1-2 warm up sets for barbell press; even though the Block is a superset to include plank knee raises.
That is correct 🙂
What is the trick to get these thick? Mine are very runny. This is the oats I used.
Try using less unsweetened almond milk to see if that helps, or let them set for a little longer.
What is the trick to get these thick? Mine are very runny. This is the oats I used.
Try using less unsweetened almond milk to see if that helps, or let them set for a little longer.
Im turning 60 and in menopause – my understanding is that it’s better to not let you heartrate get to high to be in a fat burning zone. I’m looking at the Block 6 excercises – should I monitor and keep my heart rate within a certain range?
Also, when doing the rest of the excercises – if my heart rate gets high, should I wait between sets and let it get back to a certain level before going onto the next set or block?Hey there-
Everyone’s HR zones will be a little different due to a multitude of factors, not just age, so it is difficult to give you a number to aim for since I would need to know a lot more info about you specifically on an individual basis. I would go based off of “Perceived Rate of Exertion” and if you feel like it seems to intense, then back down just a bit.
As far as resting between sets, you do not need to rest for longer to bring your HR down, as it will stay elevated to a certain point throughout the workout. The rest is just for you to catch your breath and HR may or may not go down just a bit between cardio intervals. If, however, it FEELS too intense then by all means please rest a little longer between cardio intervals.
A lot of this also depends on what you’ve been doing prior to the challenge (if no cardio at all, you’ll need to ease back into it), and what shape your cardiorespiratory endurance is in. Don’t push too hard if you have not been exercising for a long period of time prior to this. I hope this helps!
Hi, Are Chobani Flip yogurts acceptable?
Context:
I see plain, nonfat Greek yogurt is on the list. I can physically tolerate greek yogurt 1-2x a week and like it. Any more than that gives me unpleasant side affects.
This isn’t the case with Chobani Flip yogurts, but they have some fat and other sugars.
I’m a vegetarian and limited on what protein I like- mostly consume eggs and protein powder (I don’t like any vegan foods such as seitan). It’s a big help with protein intake if I can eat that brand of yogurt, plus obviously they taste great, as well.
Thanks!
I just looked at the nutrition content and would highly advise against eating these, they have 18g of sugars! Cane sugar is the SECOND ingredient (yikes!). INGREDIENTS: Cultured lowfat milk , cane sugar, water, wheat flour, vegetable oils (palm, palm kernel), cocoa, natural flavors, fruit pectin, chocolate, cocoa butter, tapioca flour, caramel color, guar gum, skim milk, salt, baking soda, soy lecithin, lemon juice concentrate, locust bean gum, vanilla extract. Contains milk, wheat, and soy. Manufactured on a line that also handles peanuts and tree nuts.
Hi, Are Chobani Flip yogurts acceptable?
Context:
I see plain, nonfat Greek yogurt is on the list. I can physically tolerate greek yogurt 1-2x a week and like it. Any more than that gives me unpleasant side affects.
This isn’t the case with Chobani Flip yogurts, but they have some fat and other sugars.
I’m a vegetarian and limited on what protein I like- mostly consume eggs and protein powder (I don’t like any vegan foods such as seitan). It’s a big help with protein intake if I can eat that brand of yogurt, plus obviously they taste great, as well.
Thanks!
If you want to incorporate any food items not listed in the meal plan, food exchange list or recipes, then you’ll need to do the calculations on your own via My Fitness Pal to see if it will work with your target calories/macros. I am not sure what the calories, macros or sugar content is of Chobani Flip yogurts. My recommendation is to stick with what Nicole has listed for the duration of this challenge for best results.
On the gym workout overview page it says to record the number of rounds. I understand sets and reps. Could you define a round?
These workouts are by minutes instead of sets. Each minute is indicated by the “Block” at the top of each exercise. More info on this starts on page 20. For example “Block 2: 8 Minutes”
Hello, I hope I’m doing this correctly. I have a question about the photos. I did submit them already however I think I spelt the #sign wrong. Di I need to redo it or will it be ok?
Thank you,
Sarah R.Yes, the hashtag needs to be spelled correctly in order for you to qualify as one of the finalists, so you can simply retake with the correctly spelled hashtag and re-upload the same way you did the first time 🙂
Hello!
Could you please tell me where to go to get the recipes? I can’t seem to find them! (Not the most computer savvy one here! LOL)
Thanks so much!
DeniseEverything (including recipes) is located in the ebook. The recipes begin on page 102 of the ebook 🙂
I probably missed this in the video or e-book… do we skip the post-workout meal on non-training days?
It is your meal 5/post-workout so on non-training days, you will consume this as your last meal of the day. On training days, consume this post-workout, regardless of where it falls in order of your meals. I hope that helps!
I would reduce the portion size of the rice you already bought in order to get closer to your target macro goals. In the mean time, I will reach out to Nicole to find out what type of rice she would recommend and will get back to you as soon as I hear back with an answer 🙂
Hi there!
I read in the ebook that the meal plan is for 4 days. What’s your advice for the other 3 days of the week? Thank you!The meal plan is for all days of the week. Where did you see that it is only 4 days of the week? The workouts are only 4 days, but the meal plans are for all days. Make sure you review all the nutrition info and videos to make sure you get all the information 😉 There are two phases for the meal plans: Phase 1 (weeks 1-4) is to build muscle and phase 2 (weeks 5-9) is geared more toward losing body fat.
Being a Canadian, I cannot access the npower supplements. When making the overnight oats, should I look for a vanilla protein powder? I don’t know if I can find a vanilla cupcake version
The flavor doesn’t matter as much as the calories and macros per serving, so look for something that has comparable/similar calories and macros per serving size as Nicole’s Whey Isolates. You can find the nutrition info here: https://nicolewilkins.com/product/npower-nutrition-isolate/
Hi! A quick question regarding photos. Instructions for uploading after photos state that the photos must be taken at the same location as the before photos. Unfortunately, I will be out of state (thousands of miles away) for the second part of the challenge with no ability to fly home to take after photos on a due date for them to be at the same location. What are my options? Thank you.
No worries, just do your best to have them in a similar location (a bathroom for example) with similar lighting and wearing the same clothing, standing in the same positions – just do your best 🙂
Hi,
Quick question on cardio finishers, is it possible to swap fo a HIIT run or on the bike if I keep the timing the same?
Thanks
Yep! As long as you stay within the parameters of the cardio, that should work! Best of luck with the challenge 🙂
Is there anywhere we can go to see that our before photos were uploaded? I took mine & uploaded them, but I did not receive any kind of confirmation that they were submitted/received.
You should have received a confirmation email that your before pics and stats were submitted. If you don’t see the email in your junk/spam folder, please email [email protected] and someone can help you there.
Hey ladies!!! You’ve got this, and we will be rooting you on and supporting you the whole way!!! GO GET ‘EM!
Can I swap jasmine rice for the white rice?
Jasmine rice has different calories and macros per serving size than white rice or the other rices listed on the food exchange list. If you would like to have jasmine rice, you can enter it into My Fitness Pal to see what the serving size equivalent would be for the calories and macro goals for your meal plan. Or you can just stick to the food exchange list options for this challenge, but know that you will likely have to adjust your serving size if you want to swap our white rice for jasmine rice.
The at home workouts-full equipment phase 2 day 5 video for barbell reverse lunge/barbell shoulder press combo does not load. I’ve tried clearing my cache and it still takes me to the “become a member” page. I’m not sure if this is an issue for other videos as well. Thanks for looking into it.
Hey there- I just clicked on the link and it worked fine on my end so I am not sure what the problem might be on your end but the link in the PDF does work. Here is a link to the demo video: https://nicolewilkins.com/exercise-demo-barbell-lungebarbell-shoulder-press-combo/
Good afternoon,
I just finished the 40 day G&B challenge and I’ve enroll for the Ab challenge this Summer. I am a member and I am following the May workout posted on the blog. I am following the same diet as B&G challenge and I am following the monthly workout to a T but as you are aware, the intensity is not the same. Will this make me maintain or will I still loose weight because I am in a deficit.
Just curious to see if I need to decrease food intake if I want to keep loosing weight/inches.Thank you,
I would not decrease your food intake at all. If you do decrease your food intake, your body may not responds as well once you start the Summer Abs Challenge. Just keep doing what you’re currently doing, the next challenge will behave before you know it and things will ramp back up. Your body needs a little decrease in intensity between challenges in order to keep your metabolism in a healthy place 😉
I am struggling with feeling lethargic after the HIIT cardio only days, no post workout meal (I do the treadmill, IMPETUS HIIT). I feel like I expend so much energy doing it that it’s hard to recover afterward even though I am still eating the breakfast right after. Any solutions?
Are you eating anything before hand or are you doing it fasted? If fasted, try eating half your breakfast before, then half after.
Also, have you tried incorporating EAAs? You might need to replenish your electrolytes after.
Hi, how many sessions a week cardio / strength would you recommend for maintenance after this challenge? I’m looking forward to rest keeping up both sessions has been challenging with work + 2 small kids
It really depends on what your schedule can allow for, how much you personally feel is manageable for you and what your goals are for maintaining what you’ve achieved. This is really an individual answer from person to person, so you have to “get real” with yourself about what is manageable for you based on what your daily life looks like 😉
Up a meal plan? Meaning if I’m following plan 2 I go to plan 3?
Correct.
