Naomi
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Awesome, that answers my question. One last question, after the challenge will I still have access to the video links for how to on the workouts? Thanks again, just planning on continuing healthy habits after the challenge is over 🙂
That is great to hear you will be continuing healthy habits after the challenge 🙂 !! I believe you will have access to the video links for one week after the challenge is over, unless you sign up for the monthly membership which is $9.99 per month. The membership will give you continued access to the videos, access to monthly workout calendars, nutrition tips, healthy recipes and a discount on future challenges 🙂
Just thinking ahead haha! What would be recommended to maintain?
Typically Phase 1 is more of a maintenance phase, the rest are deficits which result in continued weight loss.
Which phase of the meal plan is recommended for after the challenge? I’d like to continue meal planning but not sure which phase to follow? I guess the answer would be different for maintaining or still trying to lose?
Yep, it really depends. But I would wait until the end of the challenge to determine that, you may still see quite a bit of changes between now and the end of the challenge 😉
Where can I find my photos again? I can’t recall where these were stored. Thanks!
Hey there- they aren’t stored anywhere on the website where people can access them. When you submitted the photos, they were uploaded to a private storage area on the “back end” of the website and they cannot be accessed publicly by anyone. Did you take the pictures with your phone camera? They should still be stored on your phone.
Week 4-6; Day 3 Wednesday; Total Body; Dumbbell Homework:
Glute raise/tricep extension (chair) link does not work. What if this exercise? Can someone describe it? Thx!I am sorry you are having issues with the video link. Some challenge participants said when they log out and log back into their account, video links that they were having issues with were resolved so maybe try that?
For this exercise, you will lay with your back on the floor and both feet/heels up on a bench. With a (lighter) dumbbell in each hand and arms straight up in the air, you will do a glute raise (also known as a glute bridge) by bringing your but down towards the floor as you are bending your elbows back so that the dumbbells are by your ears, then lift your butt up into the air and squeeze your glutes, simultaneously lifting the dumbbells back up by straightening your elbows as in a triceps extension.
I am part of the challenge and am having trouble with weight lose and am wondering if the fact that I nurse my son that the micros could be different for me. I have not lost weight or fat. I do get better at the workouts so there are those benefits. I am also wondering if they are off due to height and weight. I am 5’1” and range between 150-155 in weight. I do have a lost of stress from being a store manager and mom of 9 plus my husband is jobless right now. Please help with recommendations and what supplements would help with stress
Hi Heather- if you are still nursing, then your metabolism will be a little out of wack due to nursing (it takes 6 months to a year for your hormones and metabolism to get back to normal after child birth, and especially if you are nursing).
Your body NEEDS the extra calories and nutrients to produce milk, and that is your body’s priority right now – to produce healthy milk for your baby. I do not recommend changing anything with your nutrition or workouts.
Stress could play a huge factor in your stalled weight loss, but changing your nutrition won’t help anything if your stress is high. Only reducing your stress will help your body release the fat it is holding onto due to high stress levels 😉
hi Team
When I click on the link in the e-book for this exercise only it takes me to the page that invites me to join Nicole Wilkins program page. All the other links work for me. I also tried searching the exercise in the system and when I do it also takes me to the join page. Can you please explain what this exercise is? is it for my tri’s?
Thanks
AlanaHey Alana- sorry about the link issue. This exercise is fo your back. Grip a cable attachment with both hands, palms facing each other and sit on the floor, then pull the weight down and squeeze your back. I will email the technical team about the link issue to the video demo.
Link for the resistance band tricep push down, oh 42, takes you to one of Nicoles other pages. No video demonstrating the exercise or offering alternatives. Alternative suggestions?
You can do resistance band triceps kick backs or overhead triceps presses as an alternative exercise.
I’m starting to get worried because I don’t see the scale moving, and I’m not loosing inches either.
Hey there- I would wait to gauge your progress at the end of the challenge. As our body’s metabolism changes and true body fat and muscle gain happens (physique changes/body composition changes) you may not see changes on the scale or tape measure per se, but progress pictures and how your clothes fit will tell another story.
Maybe try to take some progress pictures and see if you notice any changes?
Hi, I’m looking ahead to the next phase of training. What does FST-7 mean and how will it affect the standing lateral raise in Monday’s workout? Thank you 🙂
All of this is explained in the ebook. What you are looking for is on page 12 under “Intensity Techniques”
One more question Naomi…
I received my meals from Megafit. Yay!
However, I ordered the custom meals per my mean plan. For ex 6 oz shrimp 1 SC and 1 V. But the counts are much higher on the label. Thoughts? Go with it or reduce serving next time?You should stick as close to the calories and macros outlined in your meal plan as possible. I am not sure how MegaFit Meals calculates their portion sizes and calroies/macros, so I don’t know how accurate they are. Maybe you can shoot them an email?
What is the best exercise or position to work on the outer quad “sweep”.
Wide leg extensions with feet flexed, toes out are a good exercise for outer quad sweep, narrow leg presses, narrow squats (legs a little closer than shoulder width apart). When you are doing these exercises, focus your mind-muscle connection on the outer quad to emphasize that muscle doing most of the work. I hope this helps.
Naomi, Thanks. I don’t believe that my feet touch the ground during this exercise, but I’ll keep working at working at it. 🙂
You can put a step or small stool, or stack of books or something underneath so that you can touch something stable with your feet to stabilize in-between the knee raises, does that make sense?
Hi,
What is the best way to stabilize myself while performing the hanging knee raise? My body tends to swing. As a result, I end up doing an alternate exercise.
Hey there- this is a very common issue, especially when just starting out with this exercise. What I do if I feel my body swinging is lightly put my feet on the ground during the portion of the exercise where my legs are straight down to stop the swinging. Sometimes I do this every 2-3 reps, or just whenever I feel my body start to swing excessively/out of control.
I hope this helps! Good luck 🙂
Meal plan 3 phase 2 meal 1.. is 2 servings of the quiche correct? It’s more than phase 1 so I was just wondering.
I will send a message out to the team for confirmation and get back to you asap! 🙂
How do you cook your shrimp to give it flavor with the couscous?
You can lightly pan-fry it with PAM non-stick cooking spray and add a little seasoning first, try that and see if it boosts the flavor 🙂
Does anybody order these meals? Is it possible to stay on the challenge macros? I need help with meals.
Yes, you can order Mega Fit Meals custom meals and order the serving size specifications that match the calories/macros of your meal plan 🙂
Is there place where the ebook changes were written besidds the email. That email is long gone .
[email protected]Hey there- did you delete the email with the changes? The updated ebook is uploaded HERE and there is a forums thread under the General Chat forum topic “40 Day Summer Shred Ebook Changes”
I hope this helps! 🙂
I apologize if someone asked this already – I just can’t find the topic with the search…
I don’t see Chicken thighs/legs on the meal plan under Lean or Fatty protein. My guess is that because I like the dark meat- it must be a fatty protein? Are chicken thighs/legs allowed in the challenge? Maybe I missed them on the exchange list??
Thanks,
KathyHey Kathy- Nicole did not incorporate chicken thighs/legs as part of the current challenge. I would wait until after the challenge is over to enjoy any foods that aren’t listed on the meal plan or food exchange list 😉
Sorry if this was already asked.
Can we eat option one for meal one then option 2 for meal 2.
Hope that makes sense.Or is it option 1 for 5 meals
Or option 2 for 5 meals?I’ve been mixing them around….
You can mix options 1 & 2 from the same meal plan. Make sure you read all the info and watch all the videos in the Nutrition Tab so you don’t miss any important info! 🙂
I am doing the summer shred challenge now; so I now think I get it, 90 reps total!! (Whoops, I was not doing enough reps). Thanks fir the quick response!!
Drop Sets are explained on page 12 of the Challenge Ebook under “Intensity Techniques Defined”
Women’s Meal Plan 3, Phase 1: Option 2 on Meal 2 the SC is a 1.5 serving (cous cous). The example is (1 ½ SC) 125g cous cous. On the exchange list cous cous one serving says 100g, so 1 ½ should be 150g, but it says 125g which to me is 1 ¼. Can you please clarify? I do weigh all my food so I want to be accurate, especially on Starchy Carbs.
I answered this question that you previously posted. We are all on different time zones, so please give us a little bit of time to answer your questions, especially with yesterday being the Memorial Day Holiday 🙂
Hi I can keep on seeing on Facebook a cheesecake recipe from a past challenge. Is it allowed to post the recipe in the forum? If so, can you please share?
Recipes from past challenges cannot be shared. You can only get a recipe from a challenge if you purchase that challenge with the recipe in it.
Hi,
My muscles are feeling and looking fuller? I fill fuller, not in a bad way, just looking more buff, Is this normal? I did do the last challenge, wondering if its because my Marcos are higher this challenge?
Thank you
MS
It could be a lot of different factors, and is never just one thing that causes noticeable physique changes – the workouts are different, the nutrition is different (including food sources), any differences in your sleep/stress management/hormones/metabolism/strength, etc. Keep up the great work! 🙂
Women’s Meal Plan 3, Phase 1: Option 2 on Meal 2 the SC is a 1.5 serving (cous cous). The example is (1 ½ SC) 125g cous cous. On the exchange list cous cous one serving says 100g, so 1 ½ should be 150g, but it says 125g which to me is 1 ¼. Can you please clarify? I do weigh all my food so I want to be accurate, especially on Starchy Carbs.
Hey Jennifer! The correct weight for cous couns on your meal plan is 125g, Nicole calculated the food exchanges with a little wiggle room based on variations in different brands/serving sizes. It isn’t an exact science because there are some differences and varying factors to consider but as long as you weight and measure your portion sizes based on the meal plan and exchange list, you’re good! Great job 🙂
