[Naomi]

Hi there!

If you are looking for great results and you’ve been training the same way for a while, try switching it up and doing cardio in the a.m., then weights around lunch time if you can 🙂 You may see better results that way.

Good luck!

[Naomi]

Hi Kristin-

Here are a few cardio alternatives you can do at home with very little to no equipment:

– Leg Sculpting Plyomentrics

– Bosu Ball Plyometrics (you can also just use the floor or a small platform)

– Lower Body Plyo Circuit

– Or of you do a search on twww.nicolewilkins.com you will see a host of various cardio workouts you can do at home 😉

I hope this helps!

[Naomi]

Allison- yes, strength-training first, then cardio, then post-workout snack.

Rosa- cardio is not just for legs but for all over body fat loss. There will always be a fist place you gain fat and a last place that you lose fat. If you goal is to lose body fat (no matter where it is – ams, stomach, etc.) you do need to include the cardio portion of this program to achieve body fat loss.

Good luck ladies! 🙂

[Naomi]

Hi Savannah,

Here is the link to a private facebook group that was started in conjunction with the challenge #NWC30 – 2016

Good luck!

[Naomi]

Jessica- The three things I would recommend for best results with staying on target for your meal plan are:
1.) Be consistent with how you prepare and measure your food
2.) Be consistent and as accurate as possible as you can when food journaling (ex: record 5 oz. raw boneless skinless chicken breast, if you are measuring it raw every time or measure x amount of oz. cooked if you are measuring in cooked every time
3.) make sure you check your macros as you eat throughout the day so that you know how much of what you have left 😉

Michelle- Yes, go by your height 🙂

Javona- Yes you can switch the order of the meals, although it is recommended to stick as closely to the nutrition plan as outlined as the meals are structured in that order to give the most optimal results possible. In general, it is best to eat foods with higher sugar content (blueberries in meal #2) earlier in the day so there is more opportunity to burn off the sugars throughout the day. If you eat fruit later in the day when you are likely not as active, there is less opportunity to burn off the sugars and any unused sugar may be stored as fat.

[Naomi]

That’s the spirit EJ! Way to buckle down! KICK BUTT TOMORROW!!!! … and the next day, and the next day, and the next day … 😉 !

[Naomi]

Hi Javona,

Nicole does a video demonstration of alternate exercises for the reverse peck delt fly at time marker 3:43 in this segment of “My Gym Doesn’t Have.”

I hope this helps! 🙂

[Naomi]

Hi EJ,

Not a silly question at all, just make sure you look at the brand/type of cappucino and you measure out your serving sizes of the product you are using as well as the skim milk, and food journal in MyFitnessPal to make sure you aren’t going overboard on macros. Look at the sugars, carbs, fats, etc. as well as the ingredients in the cappuccino. A lot of the “fun” coffees on grocery store shelves have additives and some have quite a bit of sugar, though I’m not sure where you are getting your cappacino from.

My recommendation is if you are super serious about getting the best results possible over the next 30 days, try to stick to the meal plan outline, foods listed and exchange list foods as close as you possibly can 😉

[Naomi]

Hi ladies,

Coffee or tea is not necessary at all, just plain water is absolutely fine 🙂 And seltzer water is fine to drink, yes, but we recommend drinking at least 8 ounces of just plain old fashioned water (non-seltzer) for the best health benefits and best results 😉

Good luck ladies!

[Naomi]

Hi Jane,

You can buy both the Polar M400 and the HR monitor together on the Polar web site, or just the watch, or just the HR monitor. I would suggest buying them both together 😉

[Naomi]

Kamila,

Both documents – the print out and the chart – should be the same now!

Good luck!! 🙂

[Naomi]

Hi Amy,

I would recommend taking the first serving of BCAA and first serving of L-glutamine as you described, but I would take your second serving of both right before bed. It shouldn’t affect your sleep at all, as long as they are only the pure form of branched chain amino acids and don’t have any stimulants in them 😉

Taking them before bed will help your recovery as you sleep.

[Naomi]

Hi Kamila,

I will check and get back with you! Thank you!!

[Naomi]

Hi Teena,

Not silly at all! You can eat the food however you prefer! Food is so individual and everyone has a way they like to prepare and eat their food, so do it however you prefer most!

If you need ideas or suggestions, check out some of Nicole’s nutrition videos here 🙂

Good luck!

[Naomi]

Hi ladies,

Strength-training can be done several hours after cardio, absolutely! Actually, it is more ideal to separate your strength training from your cardio sessions by several hours if you can so that you can have good energy and exercise endurance for both sessions 😉 Many people’s schedules don’t always allow for separate strength-training and cardio sessions, but if you are able to then go for it! 😀

Good luck!

[Naomi]

Hi Rebecca,

No, only before and after pictures. Feel free to take progress pics for yourself every week if you’d like so that you can see any changes. Although some weeks you may not see significant changes and other weeks you might see a good bit of changes 😉

But as far as the 30 Day Challenge, you will only upload before and after pics ! 🙂

Good luck!

[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

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