Naomi
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Hi Lisa- I would try to eat meal 1 about 30 minutes before you weight train. Eat meal 1 on your meal plan, weight train, cardio and then have your post workout shake. If it is really hard for you to eat a meal before weight training, you could have your protein shake 20-30 minutes before your workout, then eat meal 1 on the meal plan post lifting and cardio session. I hope this helps! Good luck! 🙂
Hi Amy- Different brands of foods (such as chicken, protein powders, rice, etc.) have different macros for different portion sizes. The meal plans are to be followed as closely as possible, given that the amount of the brand you are food journaling equals out to the macros set forth in the meal plan you are following. In other words, the most important thing is that your totals at the end of the day equal the totals for Meal Plan 2. So if you are over or under on certain macros, simply adjust the potion sizes for the next day so that your totals end up closer (5 grams over/under is close enough) to you daily total goals. I hope this makes sense! 🙂
Hi Sandra- that is not necessarily true, as there are a lot of different factors that go into the amount of fat burning during a cardio session. What you are doing now looks great! If you feel like you want to try fasted cardio to see if it helps your individual body with better results, then try it and see. But the effectiveness of cardio for fat-burning also depends on the type and intensity of your cardio session, your energy level at the time of doing your cardio, as well as your individual metabolism, to name a few 🙂
I hope this helps! Good luck 😀
Hi Yuriana- You have the right idea! Of course following the workouts exactly as outlined is best, but if that is not possible, or not ideal, then it is best to get all the reps/sets in on a machine instead of trying to superset and risk losing that machine then not being able to get the reps/sets in or having to wait a long time until that machine is free for use again 😉 Great job!!
Hi Meagan,
As part of the challenge you get links to all the videos to the exercises conducted within the challenge for weeks 1 & 3 and weeks 2 & 4. The check your form videos (as well as all other exercise and nutrition videos) are part of the membership to Nicole’s web site.
Let me know what equipment you don’t have access to, and what equipment you do have, and which exercises you need an alternative for, and I’ll respond back with alternate exercises you can do with the equipment you have 🙂
Thanks and I’ll respond as soon as I can with a variety of alternatives 😀
Hi Sue-
No, that was my mistake. I apologize for the miscommunication. All of the food measured on the meal plans is measured after cooking, including potatoes. The only item measured raw is oatmeal 😉
Good luck!!
Hi Melissa,
Just add the hashtag #NWC30 in all your posts and we will see them. All posts with the hashtag will be eligible for weekly prizes, even if you aren’t friends or a follower, though feel free to add!
Nicole is:
IG: nicolemwilkins
Facebook: NicoleWilkins01
Twitter: NicoleMWilkinsGood luck!
Hi Amy!
It will take about a week or two (sometimes not until the third week for some even, but everyone is different) for your body to adjust to the workouts and nutrition.
It really depends on how you were eating before you started this challenge. For some challengers, it isn’t too different from how they were eating before, and for others it is WAY different than ow they were eating before. If this is pretty different than how you were eating before (food sources, food quantity/amount, and meal frequency), you need a little time to adjust.
It’s s process, so just do the best that you can to stick to the meal plan and know that over the next few weeks it should all come together 😉
You’re doing great, keep going!! 😀
Hi Kayla,
This is definitely a question best asked to your OB 😉 There are a lot of different theories, practices and schools of thought when it comes to pregnancy and supplementation. Because of how critical pregancy is, I recommend any supplements you take should be discussed with and approved by your OB. During my pregnancy, the only supplement I took was a prenatal vitamin, but I wanted to do the minimal possible with supplementation and get most of my nutrients from food sources.
Exercising has fantastic health benefits during pregnancy, so that is great you are doing this! Just be aware (and you probably already are) that pregnancy requires more calories, even for inactive women, so especially more so for active women 😉
Good luck, and I hope you have a great 30 day challenge!! 😀
Hi Rebecca-
Your best bet if you aren’t hungry is to try to drink a protein shake (protein source), or have an apple or plain rice cakes (carb sources) or a 100 calorie snack pack of almonds or tablespoon of unsweetened nut butter (fat source). All of those food sources are light, not heavy, but they all consist of different macros. You should choose a light meal or shake based on how many macros you have left. So if you’re short on protein, you’d choose a protein source, same for carbs and fats.
The first week or two is an adjustment, but it’ll all come together 😉 Your body will adjust to the workouts and foods, and you will learn how to time your meals and choose your food combinations based on your macro goals 😀
Keep it up, you’re doing great!!
Hi Kathy –
To be more accurate, measure your rice in grams. To test out how many grams of cooked rice your brand of rice is, do a test batch by measuring out 1/4 c uncooked rice (45g) then weigh it once it is cooked.
I hope this helps!
Hi Lisa-
Yes, that is fine! It is a process, so just do your best with where you’re strength is at 😉 I would chose whichever one you feel is the most difficult/intense but still able to give you the reps/sets you need to complete this portion of the workout 😉
Yes- any movement that supplements the movement you would get from using the machine rowe will be fine as long as you are using the same muscles in a similar fashion 😉
Hi Mavis-
YOu can supplement the seated leg curl machine with either one of these hamstring exercise alternatives in this segment of “My Gym Doesn’t Have” at the 6:48 time stamp.
Good luck!
Hi Maria,
Yes, do your best to adjust the intervals to what YOU feel is intense for you. This will be different for every person (and every machine is different) so it’s hard for me to tell you what the setting should be. Try a certain setting as a starting point, see how intense it is for you, then increase or decrease the intensity for the rest of your HIIT intervals based off how you feel. Make sure it is intense enough to where you feel it is really hard but not so intense that you can’t finish the full length of time for your cardio session.
You can substitute any other lean protein in the lean protein portion of the food exchange list.
Hi Lisa-
Meal orders can be switched, yes. The most important thing is getting in all your calories and macro totals for the day 😉
Hi Angela-
Click on this link and then click on Training Weeks 1 & 3 and Training Weeks 2 & 4 and here for cardio. You can download and print out all the documents.
Stephanie-
Everyone participating in the challenge is eligible to win weekly prizes by posting with the hashtag on social media regardless if you uploaded before pics or not. Post as much as possible so we see them! Winners will be announced each week on Saturday!
Good luck! 🙂
Hi Stephanie-
The entry period for submitting “Before” information will begin on October 17, 2016 at 12 pm Eastern Standard Time (EST) and end on October 23 at 11 pm EST.
