Naomi
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HI Cathleen- try to do all of the exercises, there are alternatives to every exercise in this program listed under the video demo 😉
Hi Lisa- don’t swap out a meal for the post workout shake, follow your meal plan as outlined
For all the questions about substitutions, please refer to the appropriate section of the food exchange list here and here for substitutions (protein for protein, carb for carb, fat for fat)
Alejandra- that is correct 😉
Amanda- about 3 hrs between meals.
Lorrie- I recommend you follow the meal plan as outlined in the program regardless of what you are currently taking in.
Valeria- lol, no but nice try 😛 😉
Hi Cathleen- everyone’s body responds differently to different intensity levels, but I don’t believe your progress will be affected by doing the same cardoio. The goal is to get your HR up to the goal outlined in the cardio portion of the program here, and to burn calories. As long as you get all your cardio sessions in every week and you aim for the HR outlined, you are fine with sticking to the same cardio 😉 Good luck!
Hi Micki- Nicole gave examples of how to structure your cardio and in the example (here) she shows the HIIT cardio on the same days as high carb days, yes, you are correct. However, regardless of when you are able to schedule your HIIT cardio, your high carb days should always fall on Mon/Thurs 😉
Hi- just do your best to hit the calories, fats, proteins, carbs, sugars, etc. as outlined in the meal plan using the foods on the meal plan and/or exchange list. There may be slight variations in calculations but as long as you stay within about 5 grams of the goal, you are doing great! 🙂
HEY GIRL! 😀
Great question! Regardless of your workout schedule and how you need to switch things around, you’ll still keep Mondays and Thursdays as high carb days and the rest low carb days. Good luck Linda!!! I’m rootin’ for ya! 🙂 xo
Hi Kelsey- I wouldn’t workout on an empty stomach. If you can eat Meal 1 about 45-60 min before your workout, then have your post workout shake after, that would be ideal.
If you can’t stomach a full meal that early in the morning the I recommend drinking half your shake about 30 min before your workout, then drink the rest after your workout and have Meal 1 about 30-60 min after your workout.
I hope this helps! Good luck 🙂
Hi Lauren- yes, great job on aiming for a gallon of water each day! As far as pre-workout goes, just check the label/ingredients and make sure there aren’t too many sugars, etc. I would recommend entering your pre-workout in to MFP so that any carbs, sugars, calories, etc. can be counted toward your daily macros 😉
Hi Danielle- I suggest following the cardio guidelines as outlined here and use your swimming, biking and running as counted toward your cardio as long as the duration and type are the same with what is outlined in the program. For example, if you are scheduled for a 1 hr bike ride, that can count as one of your three 45 min steady state or interval cardio. But it wouldn’t count as your 30 min HIIT because a bike ride is steady state. If you are running and you do track or speed work, that would count toward your HIIT cardio because sprints/speed/track work are a type of HIIT cardio.
I would not do extra cardio above what is outlined in the program, though you may end up doing that because of your training. I hope this helps! Good luck wit the challenge and triathalon!! 😀
Hi Riana- please email your issues to [email protected] and they will address the technical issues. Good luck with the challenge! 🙂
Hey guys- sorry about that! Please email what issues you’re having and with what vidoes to [email protected] and they will address the technical problems 😉
Hi Amanda- all of the cardio guidelines are outlined here. Good luck! 🙂
Hi Jennie- at Phat Camp, you’ll be working out Friday evening, all day Saturday and most of the day Sunday. SO I would recommend that week prior to Phat Camp, you workout Monday, Tuesday & Wednesday, rest all day Thursday, then you’ll be working out every muscle group all weekend plus cardio so the following Monday take a rest day and resume the challenge workouts on Tuesday with Tuesday’s workout (not Monday’s workout, then you’ll continuously be a day behind).
I hope this helps! Have a blast at Phat Camp and good luck with the challenge! 😀
Hi Colleen- it is best to do weight workouts with food in your system. You can do cardio fasted if you’d like but it isn’t necessary. Ideally, if you are able to break up your cardio sessions and strength training sessions by a few hours that would be best (for example, cardio in the morning then strength-training later in the day after you’ve had a few meals).
If you have to do both workouts in one session due to time/schedule constrains, you should have a meal, then 30-45 minutes later do your strength-training session first followed by cardio.
I hope this helps. Good luck! 🙂
Hi Linda- if you are still having issues with opening the program, please email your problem to [email protected]
Hi Jennifer- you can do fasted cardio in the morning, yes. I recommend drinking a scoop of BCAAs before cardio if you choose to do it first thing in the morning on an empty stomach. Good luck! 😉
Hi Season- please email [email protected] and let them know of your technical issues with the videos. If you could be specific with which videos aren’t working that would be helpful! 🙂
Hi Laura- fish oil can provide healthy fats, yes, but Essential Fatty Acids (EFAs) are a combo of omega 3-6-9. Look for the letters EFA on the bottle. No particular brand recommendations, any good quality EFA will work! 😉
Hi Nancy- you should be able to access the info via the internet either on a computer or a smart phone. Click here: https://nicolewilkins.com/summer-abs-challenge-2017/
Hi Danielle- I would suggest sticking to the nutrition plan you’re currently on but modify the portion sizes based on how your body feels. Typically after surgery your doctor will recommend a liquid diet temporarily then a slow assimmilation back to solid foods as tolerated. If you aren’t going to be very active for a few weeks or longer, your hunger levels will reflect that. Just listen to your body 😉 Good luck with the surgery and recovery! Please keep us posted!
Hi Jolanda-
I cannot give any more details about the challenge than what is already privided on the website, I’m sorry.
If you would like to email [email protected] you can try that but as with the two previous challenges, further details are released to registered challenge participants closer to the start date 😉
This is a 45 day transformation challenge, so it is based around transforming your body/physique which involves – among other things – fat loss. For more information on the program, here is the Program Overview: https://nicolewilkins.com/summer-abs-challenge-2017/program-overview/
