[Naomi]

Griselda Ochoa wrote:

Is it ok to take fat burner pills during the 3 phases of this challenge? Or on the last two when the goal is too lose fat?

I would wait until Phase 2 & 3 to start a fat burner when you are in the body fat loss/shredding portion of this challenge.

[Naomi]

Jennifer Warren wrote:

I also can’t see the kneeling alternating arm/leg raise video. I hope it’s fixed soon! Thank you, Jen

The link to this video seems to be working for me: https://nicolewilkins.com/exercise-demo-kneeling-alternating-armleg-raise/

If you are still having issues accessing the demo video when you click on the link, please email [email protected] and they can help fix any technical issues.

[Naomi]

Tracy wrote:

Thank you! BTW – not sure if you (vaguely) remember me, I was always at AF Chapin at o’dark thirty in the morning working out. The only female among the few guys at that time. You’d come in between 4:30 and 5:00 to train Stephanie. I thought your photo looked familiar! Good to “see” you!

Oh wow, small world! I am not sure if I remember you, I can’t see a pic of you or know what your last name is lol! I am sure if I saw you, I would remember your face 🙂 I feel that that was forever ago, but have such fond memories of training at the old AF Chapin location. I miss that old place 😀 I train clients out of my garage gym now. I hope you are doing great! So glad you joined the challenge, you’re going to love it!

[Naomi]

Tracy wrote:

Thought general chat was also for progress, motivation etc… so no question.

Ahh, gotcha! Just wanted to make sure I wasn’t missing a question about the workout. Great job 👏

[Naomi]

Mary Murray wrote:

What do you all use to season your ground turkey and egg whites?

You can use any seasoning you wish as long as there are no additional things like sugar in the ingredients. Nicole lists several seasonings in the optional condiments section of the food list. Everyone’s tastes are different, so it is up to you how you prefer to season or not season your foods.

[Naomi]

Tracy wrote:

I know the challenge doesn’t start until tomorrow but I went ahead and did the first workout today (reasons). Can’t upload a photo here (file ext error?)….

https://www.instagram.com/p/CRdqz36nFa7/?utm_medium=copy_link

Hey there- what is your question about the first workout? I am confused about what you are posing about. Do you have a question?

[Naomi]

Carol Stroup wrote:

Is there a specific type/brand of heart rate monitor you recommend? What features are most important?

We don’t recommend a specific HR monitor, just one that can accurately track how many beats per minute your heart is beating 🙂

[Naomi]

Ellie wrote:

Hi I’m Ellie from Australia. I’m a little overwhelmed. At 164cm and 84kg I thought meal plan 3 but it is just a huge amount of food so may I do meal plan 2? I have prepared one day and will wait for some help. I am happy to be automatic re same breaky, same meal after training, same lunch, same afternoon then protein serve and veggies for dinner

My other query is can I do cardio then weights or just way better to do weights then cardio

Thank you so much. Very much a newbie

You can choose whichever meal plan you feel is right for you, though I recommend following Nicole’s guidelines for the best results 🙂 Calories WILL be dropping down for each phase, so you don’t want to start at low calories because higher calories will help with muscle development, then as the calories decrease, you will lose body fat. Best of luck!

[Naomi]

Zac Hampton wrote:

Hello!

Reading through the e-book, it looks like “5th meal” is recommended after workout to replace the meal normally eaten at that time. If I do the HIIT in the morning and gym workout in the evening, should I eat “5th meal” after the morning HIIT and after the evening gym workout? Or is the “5th” meal more strategic at a certain time of day or after a certain type of workout?

Thank you!
Zac

P.S. y’all’s quick and insightful information on all my questions has been awesome 😁. Thank you.

The post-workout meal is for after weight-training workouts only, not for after cardio. Unless someone is doing cardio immediately after their weight training, that would be the only circumstance someone would eat post-workout meal after cardio 😉

[Naomi]

Jenny Spears wrote:

FYI, there were a few links that don’t work or go to the wrong exercise, for example, for Phase 1, Monday, warm-up, alternating arm/leg raise link goes to the membership page. The neutral grip DB link goes to Pendalay Row.

Can you please email all the video links that aren’t working for you to our technical team at [email protected] and they can fix any issues there? Thanks! 🙂

[Naomi]

Christina Choquette wrote:

When doing the HIIT/weightlifting split, is it recommended to take them (train and burn supplements) for both workouts or just when weightlifting? I plan to do cardio in the morning and weightlifting later in the day.

Hey there- Nicole explains how and when to take the supplements in the Supplement Section of the program 🙂

I would take the fat burner before cardio and pre-workout before weight lifting, but make sure you read the instructions and recommendations in the Supplement Section of the Challenge Program. Best of luck!

[Naomi]

dori.howington wrote:

I have surgery scheduled for August 10th. I’m mostly using the challenge to help build muscle so that I have a little more strength going into 2 weeks of bed rest. Would it be best to just follow the normal flow starting with week 1 and then once I’m cleared to workout, would I pick up where I left off or start over from the beginning?

Hey there- I would start the challenge with week 1 and follow along until your surgery. As far as where you should pick up after you are cleared to workout again post surgery it really depends on A LOT of factors:
– how long will you be off exercising out before you are cleared again to workout
– if you have any physical therapy post surgery, you should finish all your PT before resuming normal exercises
– what type of surgery, where your surgery is, how invasive/serious your surgery is, what the projected recovery will be like

If it is a minor surgery with little recovery time that doesn’t involve large muscle groups, then you can probably just pick up where you left off. But if it is more serious and involves larger muscle groups with a lot of recovery time and post-op physical therapy, then it would be best to start again with week 1.

Best of luck with the surgery! 🙂

[Naomi]

Nicole Wilson wrote:

If the exercise says 4 sets, do we perform all 4 sets before moving on to the next exercise?

That is correct, unless it indicates “superset” or otherwise, it is a “straight set” of however many sets you’re suppose to do. Bets of luck with the challenge! 🙂

[Naomi]

Sarah Todd wrote:

So is it a certain amount of minutes of Cardio to be done split up 3 or 4x week or was it just a typo on the calendar & supposed to be 3 days of Cardio how we can fit it in? Just clarifying bc I was confused also. Thanks@

It is 3x’s per week, the calendar has been corrected 🙂

[Naomi]

Teri Dizaye wrote:

How can we find out how many participants were in this 40 day summer shred challenge?

Nicole has never revealed and will never reveal how many people participate in each challenge.

[Naomi]

Charlotte Forget Langlade wrote:

Hi
this is not specific to the Summer Shred but i am a member and when looking at the Monthly workout calendar and workouts, there is no easy way to print these off – any suggestions? Can they be put on the website in a pdf format? Along with the recipes as well. I have to copy and paste unless I’m missing something. Its a very hard site to navigate for information.
Charlotte

Hi Charlotte-

I am not sure how to answer your question because I don’t know if it is possible to put these workouts on the web site the way you are asking. Can you please email your question to [email protected] and someone can help you there?

Thanks!

[Naomi]

Kelly Beams wrote:

I submitted my 3 after photos earlier today. I did not submit collage pics of before/after challenge. Was I supposed to submit them like that? I see a lot of people posting collages on FB, so I just want to make sure I didn’t submit incorrectly.

What people post on Facebook is not the same as what you are submitting for after ics. People on Facebook are just showing a comparison of before and afters. At the start of the challenge, you submit your starting pics, and at the end of the challenge, you submit your current “after” pics, not a collage of the two.

[Naomi]

kathandgreg wrote:

Hi Naomi,
Continued body fat loss/tightening up.

I would continue the same cardio protocol outlined in the Summer Shred Challenge as you continue with the monthly workouts for July 🙂 Depending on how your energy and strength are, you may want to go back to Phase 2 meal plan.

[Naomi]

Isabel Amador wrote:

Hello!

I posted my before pictures with the hashtag “time2shred” as that was what was listed, looks like the hashtag for after is “shredsummer” did I mess up in the first round or are there two hashtags?

Thanks!

There is a separate hashtag for your before pics and separate (different one) for after pics.

[Naomi]

kathandgreg wrote:

I would like to continue on my path of body fat loss. I plan to do a refeed meal and then either go back to phase 2 or stay on the phase 3 Summer Shred meal plan.

I would like to change up my workouts… If I start doing Nicole’s monthly workout plans instead of the Summer shred weights/cardio plan will that be an even exchange for the macros/calories I’ll be eating in the summer shred meal plans? Also, it appears as if her metabolic conditioning is the cardio portion for July?? Is there additional cardio recommended? Thank you!

Hey there – this really depends on what your goals are: do you want to focus on building muscle, or do you want to focus on losing body fat/tightening up?

[Naomi]

gmonaco1655 wrote:

Just a cry for help. I did the last challenge and my b4 and after pics had no change. Than my b4 pics for this challenge upset me because I looked the same. I never change. I gave up on my nutrition after one week. I had covid last Thanksgiving and can not taste or smell. I do great all day than I come hone from work and binge when I make my husband’s meal. It’s awful I just want to taste. I go from sweet to salty hoping I can taste something. It is awful. I work out at three in tge morning and finish during my lunch hour. I can’t seem to fit in cardio until the weekends. I believe my lack of self control, no taste or smell and cardio have been my failure. I have done quite a few challenges and only once posted an after picture. I don’t know what to do and no courage to seek support on the fb page.

I am so sorry you are struggling so much. What exactly do you need help with? Which part? Start small, you can only work on one thing in baby steps at a time if you want to make changes and see progress.

[Naomi]

cindywynn1 wrote:

I missed Friday’s workout so that means I took Thursday & Friday off. Today (Saturday) I did Friday’s workout. Is there any problem with me skipping the Sunday rest day & finishing out the week on Sunday (do Saturdays workout on Sunday)?? I don’t see why not… but just wanted to make sure. Thank you!

That should be fine to do 🙂 You can rearrange the rest days as needed depending on what your schedule is on a given week as long as you keep the workouts in the same order as they appear in the calendar.

[Naomi]

Christina Crum wrote:

Anyone else already run out of the protein powder? I tried to use the discount code SUMMER SUPPS and it says it’s expires. Am I missing something?

Regarding any discount codes, can you email [email protected] to get the most current code? Thank you 🙂

[Naomi]

Marina Szeman wrote:

As the program nears the end, I’m up a few pounds and no noticeable body change.

Yes, I’ve been following the plan…except cardio. I have an ankle injury and family obligations so it’s been missing. Haven’t skipped a lift though!

Should I adjust my calories/ macros? I’m 5’10” following the regular plan subbing plant protein for meat. Also taking a digestive enzyme to help process the whey protein, and when I have any dairy in a meal.

Any suggestions? I’m feeling discouraged.

I am not sure why you haven’t seen the results you’d like to see. Did you try taking side-by-side comparison pictures from when you started to where you are now? Do you clothes fit any differently?

As far as adjusting your calories and macros, I’d love to help you with that and that is a service we provide through personalized, in-depth 1-on-1 training, which is more catered to each individual person (personalized nutrition, weight-training and cardio). If you’d like find out more about personalized fitness program adjustments you can start here: https://nicolewilkins.com/training/

But try taking comparison pics, you may actually be making progress and just don’t realize it 😉

[Naomi]

Mitzi Shepherd wrote:

I got my covid booster on Monday and haven’t felt great since. But the fever is finally gone and I’m ready to jump back in! I missed Tuesday and Wednesday. So should I pick up today or go back and start on Tuesdays workouts? I don’t have any time restrictions requiring certain days off.

Hey there- I would just pick up on the workout you are scheduled for today. It will be hard to play “catch up” by going back to previous missed workouts. Glad you are feeling better 🙂

[Author]

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