[Naomi]

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 😀

[Naomi]

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!!

[Naomi]

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: NicoleMWilkins

Good luck!

[Naomi]

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!! 😀

[Naomi]

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!! 😀

[Naomi]

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!!

[Naomi]

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!

[Naomi]

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 😉

[Naomi]

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 😉

[Naomi]

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!

[Naomi]

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.

[Naomi]

All foods are measured after cooking except for the oatmeal, it is measured raw.

[Naomi]

You can substitute any other lean protein in the lean protein portion of the food exchange list.

[Naomi]

Hi Lisa-

Meal orders can be switched, yes. The most important thing is getting in all your calories and macro totals for the day 😉

[Naomi]

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.

[Naomi]

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! 🙂

[Naomi]

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.

[Naomi]

Great job ladies!!! Day 2 LET’S GO!!! 😀

[Naomi]

Awesome!!! Keep that fire going Tracy!!! 😀

[Naomi]

You can add almond milk to your coffee but make sure you measure it out and that it is unsweetened almond milk (either plain or vanilla but definitely unsweetened, as the sweetened almond milk has added sugars).

[Naomi]

Hi Yvette-

Yes, just follow the meals as outlined in the Meal Plan you are following as best you can. If you log “jumbo eggs” and/or “jumbo egg whites” in MyFitnessPal, the macros will come up and may be different than if you use carton egg whites and standard, large eggs fro the grocery store. The most important thing is to try to hit your calorie and macro totals for the day so if you eat 5 jumbo organic egg whites and 1 whole jumbo organic egg, that is fine. But it will most likely be higher in protein and possibly fats than regular large eggs so you can either adjust portion/quantity of protein at your first meal or at some other meal later in the day. I hope this makes sense! 🙂

[Naomi]

Erin-

Yes, just do your best to try to get all the meals in as outlined in the program. The first few weeks are an adjustment. But as your body gets accustomed to the workouts and your metabolism starts revving up, you should start to feel hungry and eating all your meals won’t be an issue. As you are tearing down your muscles, your body will use all the nutrients from the food you’re eating to re-build. If you don’t eat enough of the calories and macronutrients outlined in the program, your body won’t have any “raw materials” to build from and you may not see the results you’d like to see.

To get the maximum benefits from this challenge, try as best you can to stick to the program as outlined 😉

[Naomi]

HI Denise-

The bench should be at a 45 degree angle for the incline DB rows and curls 😉

[Naomi]

Hi Robin-

Do your cardio as follows in the cardio outline here:

Your five-day cardio schedule will be:
• 3 days of 40-minute interval cardio or steady state cardio
• 2 days of 20-30 minutes of HIIT cardio followed by 10-15 minutes of steady state cardio, for a total of 30-40 minutes. You can perform your HIIT cardio on any day except for the days you train legs.

It is best to do cardio when you feel you have the most energy and when time in your schedule allows for it. Good luck! 🙂

[Naomi]

Hi Stacey-

That is a challenge! Do you have access to any bands? If there aren’t any bands, and there is a Walmart or Dick’s nearby, you can buy some inexpensive bands to temporarily supplement the pull-down movements (wide-grip pull-down, straight-arm cable pull-down, face-pull, etc) using bands. And for all other exercises you can supplement the same movement using dumbbells.

Worst case scenario, just do your absolute best and do the exercises you CAN do (skipping the exercises you can’t supplement for) and get back to the full workout when you are back home next week.

Good luck! 🙂

[Author]

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