Naomi
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Hi Sarah!! Glad to see you on here and that you’re doing the challenge! 100 reps total 😉
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! 😉
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 😉