Naomi
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Hi ladies- what I would do is go into My Fitness Pal in your “Meals and Recipes” section and then add all the ingredients together in your Cauliflower Mash recipe. My Fitness Pal will add all the totals together. When you create your recipe, it will ask how many serving sizes and you will indicate it is two serving sizes. When you go into your daily food journal, select the Cauliflower Mash recipe from your recipe section and enter in only 1 serving. That should do the trick … it’s ok if it’s off on the numbers a little (within about 5 calories/grams). I hope this helps! 🙂
Hi ladies- all rices will measure somewhat different (you’d think brown rice is brown rice is brown rice, right? lol) but just continue to do what you have been doing and weigh out the rice cooked in a portion size that matches the macros indicated. That’s the most important factor 😉 Great job! Keep it up!!
Hi Tammi- Kaitlin is correct, just aim to hit your macros. The caories may be a little off 😉
Wendy- I absolutely love your answer, great response! 😉
Hey there- for best results, follow the workouts exactly as explained in the program (equipment used, techniques shown in the video demo, reps, sets, etc.) and only change things in the next phase when the new workouts are to be implemented, or unless you need to modify an exercise due to physical limitations or other issues preventing you from doing the exercise indicated in the program 😉
Hi Angela – you coud try using the food echange list here, here and here, and substitute the cauliflower mash and sweet potato fries with another vegetable and starchy carb such green beans or asparagus for the cauliflower and cream of rice for the sweet potatoe fries. Or you could just hold out for a few more weeks when the meal plan changes in Phase 2 😉
Hi Amanda – anytime within 30 min of your cardio is fine. It makes no difference if it’s 5 minutes after, 15 or 30 min after, your body will absorb the nutrients for recovery.
Hi Kristina- you can do half push-ups, where you don’t go too deep into the push up but go just befre you feel the pull (minimze your range of motion). Or you can do machine chest presses. Good luck! 🙂
Hi Danielle – in phase 1, you should be doing 45 min cardio 5xs per week. So just add 15 minutes to the days you do HIIT and do two additional days of 45 minutes to equal 45 min x 5 sessions per week 🙂
Hi Keyra- this is not unusual, especially if you aren’t use to this this kind of workout schedule. Inflammation from heavy lifting can cause our muscles to hold water. It also depends on how much sodium you’re taking in and hormone levels.
Hi Rebecca- I would stick to the supplements listed in the program. Everyone’s body responds differently. It might be a good idea to experiment with how your body responds to different supplements when you aren’t doing a challenge incase you have an adverse response, but that is totally up to you 🙂
Hi Samantha- there is no cut-off time for how late you should eat your last meal 😉
Hi Roe! The 1/2 cup is te total of both peppers and onions raw 😉
Hi Amanda- there is a saying “You can’t outexercise your diet.” At Nicole’s level, there are no mess-ups. But for this challenge, try as hard as possible to have as much self-control and discipline as you can. If you do mess up, don’t try to make up for it by eating less the next day or by doing more cardio. Just get right back up “on the horse” and follow the plan as is the next day 😉 Good luck!! 😀
Hey guys! See if this link works: https://nicolewilkins.com/images/2017/06/Olympia-Prep-Challenge-Calendar-01.jpg
All macros (inlcuding veggies) count toward your daily goals 😉
Roe- add to any 30 min cardio session so you’ll have a full 45 min session in 😉 The reason there are 30 min cardio workouts included is because in phases 2 and 3 you’ll have some 30 min sessions 😀
Irena- it is best to try to keep cardio to one 45 min session but if you have to split it up, then that is your only option. Just do the best you can. Yes, you can alternate between different equipment as long as there is no rest period in between except for however long it takes to get from one piece of equipment to the next. Good luck! 🙂
Hi Lisa- that would be a good substitute for the post-workout meal in place of protein powder. Just make sure your macros all add up to your daily goals 😉
Hi Angela- for the best result with this challenge, I would recommend sticking only to the foods listed on the meal plan and in the exchange lists. As far as satisfying sweet cravings, part of the craving coes from continuing to eat sweet foods. I suggest trying to cut out anything sweet (except the apples and raisins listed on the meal plan 😉 ) for the diration of this challenge. Generally, the less sweets you eat, the less yoru body will crave them. The more sweets you eat, the more your body (or mind/emotions) will want them. I hope this helps, good luck!
Hi Roe- yes, absolutely go by your height if you are in a gray area 😉
Hi Karell- I have been putting it in my oatmeal and mixing it with cinnamon 🙂
Hi Angela- I am not sure if you are a member of Nicole’s web site, but if you are she has a lot of “What I ate Today” travel editions, including her most recent post from Phat Camp.
Here is another great post to give you more ideas: 12 Awesome Travel Foods.
Also, have you spoken with your family to let them know you are participating in the challenge and what it requires? They may be totally understanding and let you do whatever you need to do to prepare foods 🙂 Good luck, you’ll do great!!
Hi Roe- cardio for Phase 1 is 45 min 5x’s per week. As far as the timer goes, I just do it in my head :-/ … hopefully others may have more suggestions! This might be a pain, but you could keep a small piece of paper and a small pen or pencil and write out the numbers, then drap lines through them crossing them out as you go?? Just a thought 🙂
Hey there- if you read the Phase 1 Training Page, it explains that Nicole has written the split as if you are training five days on/two off and taking weekends to recover, but you can mix in your rest days any way you want to fit your schedule. 😉 Good luck!
Hi Kelli- yes, that is fine. Just do the best you can with the schedule you have to work with 😉
No doubt, Abby! Eating late is definitely one of those popularly debated topics among trainers & nutritionists so I’m happy you asked! And that’s what we’re here for. Always better to ask than to assume, so your questions are all great questions! Besides, if you are wondering then I’m sure you aren’t the only one ??
