[Naomi]

LORI SMITH wrote:

Hi I’m Lori Smith. I live in Las Vegas NV. I use to be really into fitness prior to my double knee replacement surgery. I am now ready to get back motivated!

Welcome back to the fitness life, Lori! I hope you have a great next 40 days trusting the process and enjoying the journey! 🙂

[Naomi]

samantha.bowes wrote:

Hi. Anyone in Australia had experience finding alternatives to the US foods listed?

Specifically, I’ve never heard of these things before:
Turkey bacon
Ezekiel bread
Cheerios
Bragg’s Amino Acids
Coconut aminos
Pico de Gallo
Mrs Dash

Also, are US cans of tuna ~95gm like our small ones?

I don’t live in Australia and am not familiar with what foods are available to you there, so I can’t help you with alternatives. But you can try to use the challenge food exchange list (page 98 of the ebook) to help you find foods that you DO have available to you in AUS. You can also use a food journaling app such as My Fitness Pal to track your calories and macros with food you have available to you and aim to hit your calorie and macro goals, more of an If It Fits Your Macros approach.

I hope that helps! 🙂

I’m going to need a week to prep for my food prep! 🙂

[Naomi]

Sara Schmidt wrote:

I have been doing intermittent fasting for the past several months with good success but was wondering about it with this program or the affects of going back to eating throughout the whole day will do to my body all of a sudden. Normally go 12p-8p for my window of time. Thoughts/advice? Sorry to ask so close to start day!

You can just try to eat all the meals within your eating window, that is totally fine 🙂

[Naomi]

wlchmn wrote:

I noticed the off days are not Saturday/Sunday. It’s hard for me to workout on Saturday. Is it possible to do Saturday/Sunday off and still make progress?

You can rearrange the rest days however you need to as long as you keep the workouts in the same order as they fall on the calendar. For example, if yu want to workout Mon-Fri and have Sat & Sun off, that is totally fine.

[Naomi]

bridegale03 wrote:

hello, my name is Bride, just wondering about my meal plan so im guessing it will be the under 5’4 as i am 5’1 and 142 lbs. According to my bmr my macros for the day works out to be 1250 but the meal plan is 1450 i think it was so i would adjust myself accordingly, is that right?

Yep, meal plan 1 is what you would follow, but I would stick with the calories and macros laid out in the challenge and not go any lower than that. With the workouts and cardio, you should gain muscle and lose body fat w/ the 1,450 calories. If you go lower than that, your metabolism might not kick in and your body might plateau if you aren’t eating enough calories, does that make sense? Bets of luck with the challenge! 😀

[Naomi]

Mikki Cody wrote:

For recipes using protein powder (Isolate), can other plant based protein powder be used instead? If you were to choose one to buy, would you buy the burn supplement or train supplement? My goals are to build strength and lose 60 lbs.

If you are following the vegan meal plan, you can use a plant-based protein. If you are following the regular meal plan, you should stick with the whey isolate, as the calories and macros are different in isolates vs plant-based proteins so they are not interchangeable.

I would buy the train supplement if you have to buy one or the other. What will help you lose body fat the most is sticking with the challenge nutrition as close as possible and getting all your workouts and cardio in 😉

[Naomi]

Mikki Cody wrote:

Is there a best time to do the workouts? Should they be done at the same time vs breaking them up, such as weights in the am and HIIT in the pm? Should the workouts be done on an empty stomach or after a meal?

Hi Mikki!

All of this info is explained in the ebook, so I hope you read all the info so that you aren’t missing anything important 😉

You can do the workouts however it works best with your schedule. You can do cardio in the morning and weights in the afternoon, or weights followed by cardio any time of day that works best for you.

Weight training should be done after you have at least one meal in your system, but if you do cardio first thing in the morning, you can do it on an empty stomach if you want to, but it is not necessary, nor will it necessarily be better or worse to do it on an empty stomach vs with food in your system. Do whichever feels bets for your body and what works bets with your schedule 🙂 Bets of luck with the challenge!

[Naomi]

Anna Chorey wrote:

I got caught up in that too! But, it looks like from the breakdowns all meals are 356 calories, 32g protein, 21g carb, and 16g fat. So, also wondering if you can do two options out of the same meal to replace a different meal all together? Like could your meal 2 and 3 just be both options from meal 2. Am I making sense!?

Yep, as long as your daily calories and macros add up to close to your target goal, you’re good 🙂

[Naomi]

Mikki Cody wrote:

Can I drink Prpel flavored water. If so, is there a limit.

That’s totally fine. As mentioned above, I would just keep it at about 2-3xs per day 🙂

[Naomi]

Sandra Ohnikian wrote:

One meal calls for eggwhies, 1 yolk and oatmeal. Do you cook all thus together??

You can prepare the meals however you’d like to 🙂

[Naomi]

Jennifer Goris wrote:

Just to add, I know Day 1 has Standing Neutral Grip DB Press. Is this supposed to be the same movement for this day 5 exercise or something different? If the same, then that link from the guide works: https://nicolewilkins.com/exercise-demo-standing-neutral-grip-shoulder-press/

Yep, that is the same exercise! 🙂

[Naomi]

HEATHER INMAN wrote:

Hello,
I was wondering How many hours do we wait between each meal?

Thank You
Heather

This will vary from person to person depending on a number of factors, but anywhere from 2.5-3.5 hours is a good window between meals 🙂

[Naomi]

Jennifer Goris wrote:

Hmmmm breakfast is usually protein oatmeal, about 230g prepared (has oats, carrots, egg white and protein powder) w/ peanut butter and walnuts or fruit so I worry about having enough time in the AM to digest something in advance. What would you suggest if getting up at around 5:30am and went to the gym about 6:30am (will have to get there earlier as these workouts seem longer than I’m used to)?

If you eat half your meal or even 1/4 of the meal around 5:45 – 6am before heading to the gym, that should be enough time and you will have something in your system to fuel your workout 😉

[Naomi]

tapdancer80 wrote:

I noticed Crystal Light is listed under the beverage category. Does this mean there is no limit on how many you have each day? They are on average 5-10 calories a serving.

I would keep it at no more than about 2-3 per day so you don’t go overboard 😉

[Naomi]

jlderaps wrote:

The Calendar and the Nutrition page (61) show two different schedules for the High/Low Carb Days. The Calendar shows Monday and Friday as High – pg 61 shows Monday/Thursday. Which one would be correct?
Thanks!

Great catch! I believe the calendar is correct, but am getting confirmation on this and will let you know ASAP! We will also get this corrected in the ebook.

Thank you, will get back to you with a solid answer shorty!

[Naomi]

Maria wrote:

Hi there, I’m 5’8″ but weigh 145 pounds. Just not sure which meal plan to go with. I am semi vegan – I am happy to eat eggs and egg whites, a little chicken but prefer things like Vegetable Meal Protein, tofu etc I would prefer to substitute the protein for vegan protein – can I do that and eat go with one of the normal meal plans and not the vegan meal plans offered??

Hope I haven’t confused you!!

Thanks for your help. M

Hi Maria-

You will choose the meal plan based on your height. As far as being semi-vegan, you can choose foods from the meal plan and just make sure you aim for eating the total calories and macro goals for Meal Plan 3 (based on your height). If you are going to eat from the vegan meal plan but eat regular, non-vegan proteins make sure you are tracking your foods in a for journaling app such as My Fitness Pal. The calories and macros of vegan proteins are not the same as regular proteins, so they are not interchangeable. In other words, 4oz of a vegan protein is not equivalent to 4oz of regular chicken, does that make sense?

Doing what you suggested will make things a little more complicated to track for you, since it’s not just straight forward following the meal plan and exchange list. You might be better off just following the regular, non-vegan meal plan.

Best of luck!
~ Naomi

[Naomi]

Hey there- I am not sure what to tell you, I know that Nicole calculates all meal plans and food list choices/portion sizes a number of times via My Fitness Pal to calculate totals and macros for the challenges. There are some variations depending what brand of food products are used and also depending on the accuracy of the entry in the food journaling app, but she tries to get everything as close as possible to the total calories and macros she sets for each meal plan.

[Naomi]

Jodi Yoffe wrote:

What is your thoughts/recommendations on taking creatin?

Hi there- it really depends on your goals and a lot of other personal, individual factors just like any other supplement 🙂 What are you specifically wanting to know about creatine?

[Naomi]

rasmussen.danielle wrote:

I have been having knee pain for the past about two weeks now. I warm up well and don’t notice it a ton when I workout but when I have to get up off the floor or squat really deep and in every day activities like getting up and down off the floor to play with my kids hurts soo badly! Especially my right side. Idk if this is some kind of inflammation that I need to just let rest to heal or something more I should think about. I have never had this before so I am concerned and just looking for input. It is a pinpointed pain and not all over.

I am so sorry you are experiencing knee pain 🙁 Since this falls under a potential medical issue and could lead to injury, it is wisest to go to an ortho or chior who specializes in joint issues and can properly diagnose the severity of your knee. Pain is an indication that something is wrong and I can’t diagnose you but highly recommend having it checked out before you continue with lower body exercises so you don’t tear something.

Please keep us posted!

[Naomi]

hagertykristine wrote:

What sweetener is everyone using for the muffins? Lately I’ve been using Stevia. Stevia has 1g CHO per 1g sweetener. This recipe calls for 3/4 C sweetener. That weighed about 150g, that’s 150 CHO’s. That’s a lot to divide between 8 muffins and was giving me 40g CHO per muffin vs the 25g per muffin per the recipe nutrition info. Is anyone else running into this? What am I missing? Thanks!

I believe Nicole calculated this recipe using baking stevia but I have seen some people commenting or posting that they have tried the recipe with monk fruit sweetener.

[Naomi]

kathandgreg wrote:

Hi Naomi,
I tried this code, but it says it’s expired?

Thx,
Kath

Can you email [email protected] to get an updated code? That’s the only one I am aware of

[Naomi]

Irasema Gonzalez wrote:

Good morning,

I’ve noticed that on my last rounds of the workout (Round 4 and Round 5) I start loosing form once I start lifting.

Is it OK if I lower the weight I’m lifting on once I notice I start loosing my form?

I’m afraid I might get injured if I keep the heavy weight.

I would choose a weight you can do for all the rounds, so if you need to go lower to prevent risk of injury, that is the safest route.

[Naomi]

hagertykristine wrote:

I had a question about these as well. I finally got around to making them for the first time tonight. The recipe calls for 3/4 C granulated sweetener. What sweetener is used for the recipe? I sweeten with Stevia, but have never baked with it. I think I made a huge mistake. Are we supposed to use a conversion based on what sweetener we use? I’m thinking I only should have used 1/4 C Stevia, as there are 3g CHO per serving of Stevia, and 3/4 C is about 50 servings! So my muffins ended up with like 40g of CHO per serving vs the 25g per the recipe! Surprisingly, they don’t taste super sweet to me. I guess I’m just gonna enjoy the 8 I made and only use 1/4 C next time I make them. I’ll probably get super gassy from all the sugar alcohol 😉 Does this sound right to everyone? How did anyone else make them? I’ll just do some extra jumping jacks or run around the block a few times to accommodate for the extra carbs and try not to poo my pants 😉 I thought it seemed like a lot of sweetener!

Any sweetener/sugar substitute for baking should work fine.

[Naomi]

amcalarney wrote:

I’m on the meal plan for Under 5’4″.

My meal plan shows 12oz. of plain nonfat Greek yogurt.

I’ve seen that the measurement should actually be 8oz. instead of the 12oz.

Now I’m wondering if the 100g of blueberries & 10ml of Udo’s oil is correct or if they’ve been revised also.

Thank you!

Nicole Adam wrote:

My plan for 5’4-5’6 show 16 oz, please confirm this is correct as that is a lot of yoghurt.

Let me run these issues by Nicole and one of us will get back to you asap with confirmation 🙂

[Naomi]

jinadubisi wrote:

Hi there!

Can the butter extract be substituted with another fat? Cannot find it in any store . Found it on Amazon but it will take a few days to arrive.
Please help.

Thank you,

Aminat

Hey there-

It’s not really considered a fat, as it is more of a flavoring. Butter extract and imitation butter flavoring are the same thing, and you can find imitation butter flavoring in the spice section of your grocery store where the other flavorings and extracts are such as vanilla, almond, etc.

I hope this helps! 🙂

[Author]

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