Naomi
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Hi AM new to challenges and i am going away so wont have dubbells or weight could i do body weight excersises to work the musclesand still build.
Yes, you can 🙂 Just do your best and focus on nutrition, nutrition, nutrition 😉
If I split my cardio from my weights in one day (cardio in the morning, weights in the afternoon), do I take two post workout meals that day?
No, your post workout meal is for after weight-lifting sessions only, not cardio.
I get up have my breakfast, work-out, then i I have the ice cakes and cottage cheese post meal, so I still have my protein drink sometime during the day in between meals or do I not take it that day?
On weight-lifting days you will have your post-workout meal following your weight-training. On non-weight training days, you will have your post-workout meal as your last meal pf the day.
Can we have G Hughes sauces and salad dressings? And orcon we have sugar free ketchup and stuff like that? when are we allowed to have these also??
Yes you can have anything calorie-free. There is no specific time or meal you can or can’t have these at, just use them in moderation and use your best judgement. All of this info is in the nutrition section of the challenge 🙂
Hello how much was this challenge. I see a 99 dollar charge on my credit card.. thought it was a bit less? just want to double check?
Hey there- can you please email this question to [email protected] and someone can look up your account and help you out with that?
Hello everyone,
I’m from Australia. This is my first time doing any type of challenge let alone uploading pics of the current state of my body after IVF and early mesopause ekkkk!!.
I look forward to getting more confidence and a new lifestyle of training ( and to be enjoying it) – if I see result too that’s even better!I only just signed up and will be starting late on Wednesday- but going to do extra over weekend and hopefully catchup!
Wishing you all the best smashing this challenge!!
Kirst X
We are so happy to have you as part of this challenge and wish you much success!! Please keep us posted on how everything is going 🙂
Can I exchange lean protein from non vegan meal plan to a protein for a vegan meal? I’m vegetarian and not vegan. Example, can I use cottage cheese under lean protein as an exchange for protein in a vegan meal plan? Vegan exchange does not have LP (lean protein).
Hey there- Nicole does not recommend doing that since her macro calculations for vegan are for the vegan meal plan and exchange list, and non-vegan meal plan for non-vegan exchange list. Vegan foods tend to have different macros, so the proteins will not be an even exchange.
I hope this helps! Best of luck with the challenge 🙂
That’s it. I’ve had it!! I’m truly ready to do this, and luckily this challenge was starting up, so perfect timing!
Most days of COVID life were not that stressful, but day after day of being cooped up without the regular relief of seeing friends, going places, having happy hour with my husband away from the distraction of chores and kids, … I guess it got to me. I ate and drank for some excitement. Nothing in my closet truly fits, and summer is basically here in Southern California.
I’m not looking forward to squeezing into my work pants. I’m legit worried they’ll pop.
I hate my legs in shorts. Five years ago I was quite fit, and proud of myself.
I avoid looking at myself in video or photos.
I’m done with that, and ready to treat myself well, and this is the start. Hot mom summer here we go!
YESS!!!! You’ve got this, push hard girl!
I am 5’2 and 140 pounds, just want to be sure that I have to follow the first meal plan correct? The 5’4 and under meal plan?
That is correct, yes 🙂
Can plain unsweetened almond milk be substituted for the nonfat milk?
I don’t believe the calories and macros are the same in unsweetened almond milk and nonfat milk, so they aren’t an even swap.
Can I use plain white bread english muffin?
Yep, that should be fine.
Hi. So there are a wide variety of English Muffins out there. Does it matter if if it is regular or whole wheat (making sure I understand what ‘plain’ means? I have Ezekiel English Muffins on hand, is that acceptable? I am reading the exchange chart as the whole muffin, not half, is that right?
Which Meal Plan are you following – the serving size is different depending on which meal plan so I need to know which one you are following.
Can someone point me to where it says when and how often we can use the occasional condiments! I’m not seeing it.
Oh! And how do we get from being a white blob on our profile on here? 😂
Thanks!
I am not sure about the profile blob lol, but for optional condiments, just use in moderation. There are no instructions or perameters, just use your best judgement and don’t go overboard 😉
Stupid question? I am 5’5″ and over 150 so which plan do I follow. This is my first challenge. I just want to succeed.
Follow the meal plan that correlates with your height, not your weight 🙂
I am currently deployed to a location where most if not all of the food in the palm is not available. I do have access to grilled chicken, white rice (most days), hard boiled eggs, oatmeal, turkey warps, turkey burgers and some fresh fruits and vegetables. Are there any suggestions on what I can do with my limited options?
Just do your absolutely best to meet your daily macros and calories in the meal plan you are following with the food options you have access to. Best of luck with the challenge, and your deployment! 🙂
How much weight should we start at? I read the training but I may have missed it. I know it varies for everyone, I just didn’t know if she had a recommended weight to start off.
Use whatever weight you can get the indicated number of reps in for each exercise with the last 2-3 reps being a struggle. Everyone is at a different strength level and it is impossible to “prescribe” a specific weight number to start. If you have 10 reps in an exercise, it should start feeling really hard at rep number 7 or 8, whatever that weight is for you. It will likely be different for each exercise since you are using different muscle groups. Best of luck with the challenge! 🙂
What is the timing in between meals? 6am – 10am – 1pm – 4pm – 7pm … is that about right? Or do we need start earlier?
This will be different for everyone since people wake up at different times, work at different times, workout at different times and go to sleep at different times. Eat about every 3-4 hours and find an eating schedule that fits best with your daily activities and sleep pattern.
Are we supposed to do all the workouts on the page for day 1 and so fourth?
Yep, please make sure you watch Nicole’s intro video on the program overview page here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2021/?section=program-overview-challenge-ebook
And read all of the info. She explains everything in the challenge material. On Day 1, you do Day 1 workouts (all the exercises in the workout). On Day 2, you do the same, etc. Everything is explained regarding workouts starting on Page 11 of the e-book.
I’m 5’3 and 142 lbs.
There’s the plan for under 5’4 and 130 lbs or over 5’4”. Am I overlooking something?Thanks!
Edit: use the plan based on height, not weight.
You will go with the meal plan that correlates with your height, not your weight, so under 5’4
I see that we are to do either 30 minute HIIT training or 45 minute interval training. However, for each of the 30 minute exercises, they say it’s for 30 minutes. Is that just a typo?
Also are there video demonstrations of the cardio? I have no idea how to do some of these?Yep, that is a type-O — the 45 min cardio is 45 minutes. There are not any exercise video demos for the cardio. You can do any cardio you would like to do, these are just ideas if you need ideas but you don’t have to do the cardio workouts in the challenge, you just have to do 2 x 45 min of interval cardio & 3 x 30 min HIIT cardio.
Bets of luck with the challenge 🙂
I currently do peloton bootcamps 3-4x/ week where I burn 400-500 calories.
Because it’s cardio and strength, can I continue these bootcamps in addition to the lifting for the challenge?
Also if I’m doing a peloton ride just for light cardio in the evenings, not necessarily pushing as hard as possible, is that ok to continue as long as I still do the challenge HIIT cardio days?
I would try to follow the workouts and cardio protocol (you can use whatever cardio you like best) as Nicole has it outlined in the program for best results. The nutrition is based on the amount of workouts and cardio she has in the program, not above or below. So if you are increasing your workouts or cardio above what is called or in the program, it might not be supported by the nutrition in the program, does that make sense?
I wrote #timetoshred instead of #time2shred and submitted my photos. Do I have to redo this?
Can you email [email protected] with this question and someone can let you know if you need to re-upload with the correct hashtag and how to submit new pics if it is necessary? I do believe you need to have the correct hashtag to be eligible to win.
I have a protein coffee most mornings, can I split out breakfast so that I have my protein first and the SC and F an hour or two later?
Yep, you sure can! 🙂
Raw at the same weight?
Raw veggies will not be the same weight since they hold more water than cooked veggies (water is lost during the cooking process). But the difference is really hard to calculate because it depends on the type of veggie and how they are cooked.
The difference shouldn’t be too far off the cooked weight/portion size vs raw, so I would just calculate based on the measurement in grams Nicole has indicated in the meal plan and exchange list since it’s too difficult to calculate exactly.
Am I interpretingthe meal plan correctly… we are cycling through the same meals every day for the first 2 weeks? Then the same meals for weeks 3 & 4? Then 5 & 6?
Thanks!
KellyCorrect, at the top of each meal plan it tells you which meal plans are for weeks 1&2, then 3&4, then 5&6
I’m one of those people that need coffee at 345 am to function 🤣. I usually have it with 4tsp of Cremona…should I use something else? I don’t need it set just cream
What are the calories and macros (proteins/carbs/fats) in 4tsp of Cremona? I am not familiar with what that is.
