[Naomi]

Hi Nikki- I’m sorry to hear you’ve been sick 🙁 Start from the beginning, even if you are a few days behind, and try to catch up this week on your scheduled rest days so that next week you can be back on target! 😉

[Naomi]

Hi Mallory- well, this is only day 2 of the challenge so I am guessing you’re sore from yesterday’s shoulders/arms/abs workout?

Being sore the day after a workout is normal. And is completely normal to be sore when you start a new program, especially if you haven’t worked out this way or at this intensity before. Your body should adjust by the 2nd or 3rd week, but everyone is different. My legs usually get the most sore and stay sore the longest, even after lifting heavy for 7 years.

You could also try incorporating glutamine (glucosamine is for your joints, glutamine is for your muscles). Take 5g of glutamine in the evening before bed to help with recovery but muscle soreness is a good indicator that you’re working your muscles hard.

[Naomi]

Hey there- I can view it just fine, so I am not sure why it’s not showing for you. Please email your issues to the tech department so they can see what the problem is at [email protected]

[Naomi]

Hi Lisa- no, I don’t believe your body will flip out 😉 … with the added workouts and cardio, as well as additional calories and macros, it may end up speeding up your metabolism a bit and helping you see even more progress. I have found that too much of a caloric deficit (depending on each person, of course, and what your workouts are like) can end up slowing your progress and causing plateaus. Too much of a deficit for too long can cause long-term metabolic damage. If you eat according to your caloric expenditure and have short bouts of caloric deficits here and there, it helps keep your metabolism revving! Just give it a try and see how your body responds to aslight increase 😉

[Naomi]

Hi Lisa- no, I don’t believe your body will flip out 😉 … with the added workouts and cardio, as well as additional calories and macros, it may end up speeding up your metabolism a bit and helping you see even more progress. I have found that too much of a caloric deficit (depending on each person, of course, and what your workouts are like) can end up slowing your progress and causing plateaus. Too much of a deficit for too long can cause long-term metabolic damage. If you eat according to your caloric expenditure and have short bouts of caloric deficits here and there, it helps keep your metabolism revving! Just give it a try and see how your body responds to a slight increase 😉

[Naomi]

Hi Joan- ideally, you can do your cardio in the morning and weights in the afternoon/evening but I have to do my weight training first thing in the morning (after Meal 1) because if I do cardio first and wait until afternoon/evening to do weights, my day usually ends up getting busy and I can’t fit a weight training workout in. So I do weights first thing in the morning then cardio later in the day.

My advise is to structure it however you need to in order to MAKE SURE you’re getting both workouts in 😉 … the challenge won’t be as beneficial to you – faster cardio or not – if you aren’t getting your weight workouts in 😉

[Naomi]

Nancy- that is about right on target! Everyone’s weight training workout will vary a little, but I did day 1 in about 50 min, then another 20-25 for abs and today’s workout took me about 54 minutes. Great job, keep it up!

[Naomi]

Hi Ashley- I would recommend doing donkey kicks either on your knees on the floor with using a band, or kneeling (one leg) on a bench using a cable machine (cable kickbacks). When subbing an exercise, you want to simulate the movement as closely as possible to the exercise you’re subbing for. A butt blaster is the same movement (just in a different position and using different equipment) as a donkey kick or cable kickbacks. I hope this helps! 😉

[Naomi]

Hi Chevelta- way to go day 1!! You are doing great!! And you are doing A LOT more than you would be doing if you weren’t participating in this challenge, so you WILL see progress since you’re pushing your body harder than you’ve pushed it before. Everyone is starting at a different place on their fitness journey, so as long as you are doing the best you can and the most your body is capable of, that is all you can do. Then when you can do more, you’ll do more 😉

Keep up the great work, you are doing everything right! 😀

[Naomi]

Karen- on behalf of the entire Nicole Wilkins Team, we are so excited for you to be doing this! I’ve always thought throughout my life that if something I was embarking on didn’t scare me, even just a little, it might not be worth my while if I’m looking to grow and change in a positive way. You are facing your fears head-on and with the mindset that you will not be defeated and you will conquer this. That is what this is all about!! IN a way, just by taking the step forward in a scary direction, you’ve already won!

You are going to do great, I believe in you and I know YOU’VE GOT THIS!!! 😀

[Naomi]

YEAH!!! Go get it girl, keep up that excitement! We are excited to see you progress and reach your goals for this challenge! WOO-HOO!!! 😀

[Naomi]

Hi Megan- you can get the Omega 3-6-9 or the 3-6-7-9. As long as it at least has the 3-6 in it, that’s fine 😉

[Naomi]

Hi Traci- no, there are no special meals already created in MFP but it is very simple to create a meal based on the ingredients and serving size you make. If you go to the “help” tab in MFP, go to the FAQ/Feedback tab, then you can select the topic you’d like to know more about, such as “Food Diary” and “Food Database.”

As far as your daily goals are for Meal Plan 3, High Carb Day, yes that is a type-O. Thank you for catching that. The “Daily Totals” are the totals for the meal plan given. You want to aim for the “Daily Goals” total which is right below that, so your calories/macros for high carb day will be:

Calories: 1780
Carbs: 185g (42%)
Proteins: 170g (38%)
Fats: 40g (20%)

Good luck! 🙂

[Naomi]

Hi Missie- you can start posting whenever you’d like! The challenge has already begun and people are already posting away! 😀

[Naomi]

Hey there- you should definitely eat about 30 min before you teach, especially since you are lifting right after. You should eat Meal 1 at about 5 am if possible, then drink/eat your post-workout meal within 30-45 min of finishing your weight lifting workout 😉

[Naomi]

Hi Chevelta- I think you did AWESOME!!! Keep doing what you’re doing the way you’re doing it. When you feel like you can do more, do more 😉

…. FABULOUS JOB!!! 😀

[Naomi]

Thank you Tracey! That is correct. Ladies, please read or re-read the key terms as far as what a superset (and other terms you may or may not be familiar with) to help you get through this challenge: Key Terms

It explains what the following are: supersets, trisets, giant sets and drops sets. Good luck, ladies and have fun! 🙂

[Naomi]

Hi Sarah- I am not sure about re-submitting photos and what the policy is on that. Can you please email your question to [email protected]

[Naomi]

Hi Caroline- please use the food exchange list for protein replacement options such as tuna. You can find the list here, here and here. Look at the calories and macros for the meal and use the food exchange list to find replacement foods that closely match up to the foods/meals you’d like to replace them with. Using My Fitness Pal to see your macros will be key in helping you stay within your nutrition guidelines for this challenge 😉

[Naomi]

Hi Nicole- even without the post workout meal, the macros are still higher in carbs than on low carb days. The high carb days are both to fuel the workouts and for recovery (rest days). Follow the meal plan as outlined, trust the process, and I promise you that you will see amazing results! 🙂

[Naomi]

Hi Darlene- it is on the recipe page in the nutrition section below the meal plans. Click here

[Naomi]

Hi Jaime- yes those should all be fine, just make sure you log everything into your food journal in My Fitness Pal to make sure you are staying within the guidelines for your specified meal plan. Good luck and have fun! 🙂

[Naomi]

Hi Allison- it is believed by some that doing cardio on an empty stomach can potentially burn more fat since you haven’t fueled yet which could force your body to tap into your stored fuel (fat stored in your body) rather than use the energy you just ingested. I don’t believe your progress will be affected by fueling your workouts first, especially if you have more energy to do more intense workouts as oppose to burning out faster or feeling lethargic if you workout on an empty stomach. This can vary from person to person, so do what works best for you. Good luck! ?

[Naomi]

Hi Jennifer- while I absolutely do believe tennis is a cardio-type of activity, I wouldn’t necessarily consider it a cardio workout in this sense. Your body may also be use to tennis so it wouldn’t really affect you in a progressive type of way as far as this transformation challenge goes. I am in the same boat with horseback riding. It is a great workout and great form of cardio, but I can’t count it towards my cardio because my body is so use to it that it doesn’t really affect it as far as responding in a body transformation way, and doesn’t have the same application as a HIIT or interval cardio workout session.

I would recommend doing 30 min HIIT and 45 min interval workouts on top of tennis. Good luck! 🙂

[Naomi]

Brandie- no real maple syrup for sure! That is loaded with sugary carbs. Please stick to foods on the meal plan or listed in the exchange list here, here and the condiments listed here. Good luck!

[Author]

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