[Naomi]

Hi Yvette,

For the sweet potato, measure the 5 oz raw. There is a big difference between raw and cooked potatoes (raw weighs quite bit heavier than cooked due to water loss during the cooking process) 😉

Good luck! 😀

[Naomi]

Hi Tricia – if you do a google search for EFAs, or look on Amazon.com or VitaminShoppe.com or Bodybuilding.com or any supplement store on-line, there will be plenty of Essential Fatty Acid products to choose from that have 3-6-9 EFAs in them 😉

Hi Jennifer – what you’ll want to look at is your total accumulation of protein intake for the day, so it’s hard to answer your question. Based on the meal plans provided and based on the total daily protein indicated for your meal plan, you will adjust your portion sizes for each meal (full scoop vs half a scoop of protein powder) based on how much protein you’re consuming at your other meals. Nicole recommends tracking your macros by food journaling in MyFitnessPal, and you’ll be able to clearly see if you’re on target with your protein intake, or if you need to reduce the amount of protein you’re consuming, when you log all your meals in MyFitnessPal. I hope this makes sense!

[Naomi]

Hi Marketa,

For now, I wouldn’t count the cycling commute as part of your cardio. Do the program as outlined and, if after the first or second week you feel like it is too much (you are losing weight too fast or have any other issues that might concern you as a result of too much cardio), then you can decrease the amount of cardio you’re doing.

I hope this helps! Good luck 😀

[Naomi]

Hi Lisa,

Click on this link and scroll down to find the meal plans and choose the right one for you based on height/weight.

Let me know if you have any questions!

[Naomi]

Hi Nicole,

Were you able to access the link that Allan posted before your comment? Let us know if you were able to upload your pictures! 🙂

Good luck!
~ Naomi

[Naomi]

Hi Samantha,

Everyone has a first place they gain weight and a last place they lose weight. A lot of the last stubborn fat has to do with tightening up your nutrition, so you may want to look at that to see how/where you can tighten up your diet as opposed to increasing your cardio 😉

You could also increase the INTENSITY of your cardio sessions without having to increase the frequency or duration of your cardio (I personally feel this s a more effective approach, as it has other health benefits such as increasing your metabolism, and cardiorespiratory and exercise endurance).

If you do a search in the toolbar on this web site for “fat loss” and/or “nutrition” there are a ton of valuable articles, sample daily meals, intense fat-loss cardio workouts and other useful information that could help you progress on your fitness journey 😉

I hope this is helpful! 🙂
~ Naomi

[Naomi]

Lol, these are GREAT!! And sooo true! Thanks for sharing Cindi 🙂

[Naomi]

Hi Kim!

Congratulations on pursuing your first figure competition, that is so exciting! We do offer on-line 12 week training programs for competitors and non-competitors, and Nicole offers on-line Skype posing sessions as well. You can find out more info for both here.

If you would rather wok with someone in-person, I would suggest contacting someone at the Georgia NPC (National Physique Committee) to look for a coach: http://www.georgianpc.com/

Good luck!! 😀

[Naomi]

Hey Danielle!

Nicole uses the Selfie-Z magnetic smartphone case and armband. You can order at http://www.selfiez.me and use the discount code: nicolew

Enjoy! 🙂
~ Naomi

[Naomi]

Hi Yesenia and Heidi!

Yes it is possible to lose muscle mass/size without getting too soft. If your goal is to transition from figure to bikini and you need to lose muscle mass/size as well as some hardness or definition, depending on where you are starting from and how your body responds, you will need to do the following things (this is a general guideline, so please keep that in mind):

To lose muscle mass/size:
– increase your cardio, but keep it at longer steady state durations instead of HIIT (if you are doing 2-3 cardio sessions per week at 30 minutes per week for example, increase your cardio to 3-4 sessions per week at 40-45 minutes per session).
– keep your calories at about maintenance level or slightly below but don’t drop your calories too low, especially if you will be doing this for 3-6 months or longer.
– for weight-training, do more full-body circuits, lower weights, higher reps, short rest periods, keep the intensity level up and keep your workouts moving. Or your could split your workouts into one push day (chest/shoulders/triceps), one pull day (back/biceps) and legs/abs a third day.

To lose the hardness or definition and get a slightly softer look:
– keep your carbs up a little, try a 40/40/20 macro split.
– take about 2 full rest days per week to allow your body more recovery.

* Decreasing muscle mass/size and losing a litte hardness takes time, just as it takes time to build and shread. SO make sure you give yourself a good 3-6 months, or even a year, to come down from a figure competitor body to a bikini competitor.

As I mentioned before these are all just general guidelines that could help your transition. Without knowing where you are starting from and how your body responds it’s hard to be more specific.

I hope this is helpful! Good luck! 😀

[Naomi]

Paula,

There are hundreds of different greens supplements on the market in the form of powders, liquids and capsules, and all different brands with a host of diffeent ingredients and nutrient combinations so I am not sure which particular product you are saying claims that you will get all your nutrients in if you consume it.

I do know that most likely any greens supplement you take will be much more nutrient-dense than a cup of warm lemon juice. Warm lemon juice only has the nutrients contained in the lemon. A greens supplement will have all the nutrients of whatever fruits, vegetables and other ingredients are in the greens product, which is usually a ton of great nutrients you might not be getting if you don’t eat a lot of veggies.

There are four different things going on here:
1.Greens Suppplement: The number one reason for consuming a greens supplement is to get additional healthy nutrients in you body.
2.Warm Lemon Water: First thing in the morning on an empty stomach, warm lemon water will activate digestive enzymes and stomach acid, and is a very healthy habit to have to “warm-up” your digestive system as well as get good vitamins and minerals from the lemon into your system.
3.Energy: Over time, if you are getting healthy nutrients in consistently, and your blood sugar levels even out (instead of raises and crashes in energy levels), you will have a more constant sustained energy. But you won’t get a jolt of energy from drinking greens supplements as you would from a caffinated beverage or pre-workout.
4.Nicole’s Supplements: You can find the supplements Nicole recommends in her two video posts Supplement Primer 1: The Basics and Supplement Primer Part 2

Here is a great recipe for getting a little extra “green” nutrients in your protein shake: Fit Kitchen She Hulk Protein Shake

And here are the Ten Best Energy Foods that Nicole recommends.

I hope all this information is helful to you and clarifies what products and supplements serve what purpose and health benefits! 🙂

~ Naomi

[Naomi]

Hi Paula,

What is your reason or goals for exploring greens supplements? I can give you more info regarding this topic, but it depends on what your reason for wanting to take them is. That will help me better respond to your inquiry.

~ Naomi

[Naomi]

Hi Natalie,

Carbs are a great macronutrient to use as a manipulation tool for both building muscle and for leaning out depending on what your goals are. The timing of eating carbs is not as crucial to your progress as 1.) the food sources of your carbs and 2.) your total daily carb intake. Both of these depend on what your goals are and how your body responds to carbs, or the absense of carbs.

You can eat oatmeal or an apple or sweet potato at 9 p.m. at night and still see progress just fine as long as you are hitting your macronutrient goals, and as long as your strength-training and cardio is right on target with what your overall fitness program to reach your specific goals.

So, the bottom line is to focus on clean, healthy sources of carbs and make sure you know how many calories and carbs your should be eating per day, then food journal to make sure you are hitting your goals. 😉

I hope this is helpful!

~ Naomi

[Naomi]

Hi Frederick,

I am glad you found a good shoe for your athletic needs 🙂 Asics are a great brand!

I do not handle the membership aspect of the site, so I cannot answer your question with regard to membership. I have not heard any complaints about the site not working properly, other than some occasional sound or video issues that are corrected as best and promptly as possible. If you can explain in more detail what specific problems you are having with the site, I can send a message over to our technical support.

~ Naomi

[Naomi]

Hi Frederick,

I always recommend to my clients and others who ask my advice on a good shoe (for running, or working out, or other activity/sport), to go to a specialist at an athletic shoe store who is educated in food issues and weight distribution tendencies.

At many athletic shoe stores, someone who has knowledge of feet will assess your feet and recommend specialized shoes specific to your foot as well as your sport, activity and activity level, and other needs.

I hope this helps!

[Naomi]

Tana,

What an incredible story and journey and true testament to living a healthy, fitness lifestyle ♡

Thank you so much for sharing your journey, your struggles and your triumphs, and the support you receive from Nicole’s wisdom and guidance. So many people will be able to read your story, connect with it and be inspired by your starting point and your amazing progress, not just physically, but mentally and emotionally as well.

All the best to you as you look toward your 2nd competition 🙂

~ Naomi

[Naomi]

Hi Lisa,

Thank you for reaching out to me! 🙂 I am training a few clients at the gym today so I’ll be tied up for a few hours. But I look forward to reading about your goals and hope I am able to help you!

Talk to you soon 😀

~ Naomi

[Naomi]

Hi Chezelle,

Congratulations on your results! 😀

There are various ways you can do pullovers without a machine. In this video, Nicole demonstrates doing pullovers using a cable.

Regarding other exercises you may not be able to do using the exact equipment Nicole uses, you might find the following “My Gym Doesn’t Have” video segments helpful to get some ideas:

My Gym Doesn’t Have #1

My Gym Doesn’t Have #2

I hope this is helpful!

~ Naomi

[Naomi]

Thanks so much you guys, you are awesome! I am humbled, honored and privaledged to be a part of Nicole’s team. She has done more for me in the past five years to motivate, inspire and educate me than she’ll ever know. And now I get to be a part of her inspiration and knowledge “hub” helping to pass it along to you all.

~♡~
Naomi

[Naomi]

Christal,

I am so sorry, you are looking for the workout Nicole posted today: Workout #5, shoulders/abs/cardio.

Have a great workout! 🙂

~ Naomi

[Naomi]

Hi Christal,

Please click to see if this link works for you: https://nicolewilkins.com/forums/training/31-days-31-workouts-this-march/page/4/#post-7422

If not, I am so sorry you are having trouble getting to the workout. I am cutting and pasting the workout for you:

WORKOUT #2: SHOULDERS

– No cardio today. I had a photo shoot so my time was limited. That doesn’t mean you guys have to skip cardio 😉 Feel free to do whatever you feel like doing.

– Rest 45 seconds between sets

• Warmup
See a video of my shoulder warmup here

• Standing Military Press 5 sets x 20,15,12,10,8 reps

• Barbell Upright Row 4 sets x 15 reps

• Seated One-Arm Neutral Shoulder Press 4 sets x 15,15,12,10 reps

• Cable Front Raise w/Rope Attachment 4 sets x 15 reps

• One-Arm Cable Lateral Raise 4 sets x 15 reps

• Reverse Pec Dec 4 sets x 15, 15, 12, 12 reps

Have a great workout! 🙂

~ Naomi

[Author]

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