Naomi
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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! 😉
Hey Pamela- no particular brand recommendations but any whey protein isolate should work great! 😉
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/
Hi Stacia- if it hasn’t already been addressed or resolved, please send your issue in detail via email to [email protected]
Good luck with the challenge! 🙂
Hi Sharon- yes, there will be another challenge begining in May. The start date and other specific details about the challenge will be posted on the web site, announced via email, social media, etc. when everything is finalized 😀
Hi Marlo- it sounds like something pretty serious could be going on, or if it’s not serious now it could turn into something serious. I always err on the side of caution and put safety and health above all else. My advise is to go have it checked out before continuing your workouts. Pushing through pain is not always the smartest thing to do and coud lead to long-term, irreversable injury and damage.
Hi Yas- I suggest you stick with whatever nutrition you feel is working for you and helping you reach your goals in a safe and healthy way.
There will be information about what options there are after the challenge is over. But in the meantime, keep doing what is working for you 😉
Hi Denise- the 60 day challenge info will be available for viewing until March 24, 2017 to challenge participants.
Hi Christina- I am so sorry to hear about your injury. Even when you get back to working out, please be cautious and take it easy. Go slow at first to test out how your body is feeling. As Nicole often says, health and safety first. Although this is very disappointiing, nothing is worth prolongig an injury or re-injuring yourself. I hope you have a speedy recovery! 🙂
Melissa- just keep doing as much cardio as you can squeeze in the way you describe above. All you can do is the best you can! 😉
Hi Melissa- my advise would be to try and avoid making up cardio on your rest days if at all possible. With as intense as these workouts are, and lower calories, you’ll need the total rest and recovery. How long do you have to do cardio after weights? You said you are doing about 50%, so are you doing about 25-30 min of cardio after weights? DO you know what your average HR is?
Hi Samantha- not yet, I will let you know as soon as I hear back. In the mean time, play it safe and go with 50g for 1/2 c 😉
Hi Ursula- the answer is yes, it is very normal to feel a constant hunger at this stage of the program. Try to push through it, and drink as much water or herbal tea (plain) as you can to try and feel full. Lots of water usually does the trick for me 😉
Hi Deana- your level of soreness isn’t always an indicator that you aren’t getting a good (or great!) workout or that you aren’t progressing. In the beginning of a new program, or when introducing something new, soreness is almost always there. But as you get stronger and increase muscle and exercise endurance, it CAN beccome more difficult to get sore.
As long as you are lifting as heavy as you can with proper form and pushing yourself as hard as you are physically capable of with your workouts, you are doing it right 😉
Hi everyone- the cardio accelleration workout, while it is definitely cardio heavy, is also weight-training. It is super intense and is definitely in the “workout” category of both cardio and weights so definitely have the post workout recovery shake and rice cakes. Your body will need it! 😉 Two more weeks, guys! KILL IT!! 😀
Hey there- yes, being short on any macro – including fat – is not what you want for this Challenge. You want to hit all of your macros within about 5 grams of your goal number. In order to make up the fat you aren’t getting from the different brand of top serloin, go to the food exchange list here and here and pick a fat source and appropriate portion size to equal the 18 g of fat. Try to pick something that won’t also add more protein or carbs, such as adding 1.5 TBSP of coconut oil to your veggies for example.
I hope this helps! 🙂
Hi Samantha- let me double check and confirm on that! I will get back with you asap!
Hi Melissa- everything looks fine except the protein. Just cut down on the portion sizes of your protein so that you aren’t over by so much. As long as you stay within 5 grams of your goal numbers, you’re good! 😉
Michelle- I would advise against replacing a post-workout protein shake with chocolate milk. There are a lot more sugars (about 25-30g of sugar in chocolate milk vs. 1-3g of sugar in whey protein) in chocolate milk, and not nearly the amount of protein (6-8g of protein in choclate milk vs. 25-35g of protein in whey protein powder).
Hi Heather- you can swap the order of the meals if you need to because of your schedule, but it is best to keep the order of the meals the same if you can.
As far as substituting foods, the food swaps you are suggesting would require you to plug in the foods into MyFitnessPal to calculate and see if the macros fit for what you are suggesting. The macros in Meal 1 for Phase 1 are completely different than the macros for Meal 2, Phase 2. If the fish is the issue, just replace the fish with another comparable protein from the food exchange list. Again, you will need to plug in the numbers to see what portion size you need to replace the fish with.
For example, if you want to replace the fish with a boneless, skinless chicken breast so that you have chicken, rice and zucchini instead of fish, rice and zucchini, see how many grams of protein/fats/carbs you will need of the brand of chicken you use in order to match up to the same macros as the fish you are replacing.
I hope this helps! 🙂