[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 🙂

[Naomi]

Amy Blotz wrote:

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 🙂

[Naomi]

Amy Blotz wrote:

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.

[Naomi]

Amy Blotz wrote:

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 😉

[Naomi]

Ilse wrote:

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.

[Naomi]

Melissa wrote:

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.

[Naomi]

Heather Peterson wrote:

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 😉

[Naomi]

Alana Free wrote:

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
Alana

Hey 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.

[Naomi]

Larae Gerhardt wrote:

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.

[Author]

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