Naomi
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Hello,
If I don’t have access to weights, can I use bands for the weight workouts? Thank you.Yep, just do the best you can with what you have to work with 😉
Thanks Naomi. Another question about this meal – I don’t love veggies in the morning. Could I add the spinach to my Meal 5 post-workout smoothie? And can that smoothie be made with almond milk (unsweetened)? Thanks so much.
Yes and yes! 🙂
Wondering if I could replace PB with powdered PB and at what amount? Thank you!
PB Powder has different calories and macros than PB, it is not an equal exchange. If you are going to adjust and swap different food sources that aren’t an equal exchange via the exchange list guideline, I recommend you use a food journal app such as My Fitness Pal to calculate accurate portion sizes based on your meal calories and macros 🙂
Wondering if there is an alternative to this exercise or if I should just continue doing it as I can?
I get about an inch and a half down with my elbows and can push back up from there but I cannot go to the floor yetThat’s OK! Just keep doing it the way you’re doing it, it will help you gain strength and when you are able to get lower you can use that as a measure of progress 😉
If I train both weights and cardio in one giant session (4am), how should I time my pre workout and fat burner so I am not taking them at the same time?
You can take them both at the same time before your workout without any issues since the pre-workout is non-stem so combining them isn’t ‘overstimulating’ your system.
Since you are training that early in the morning, I’m not sure how else you can take them except together at the same time.
Hello Team, I’m wondering if I can run 3-5km (it might not be effective enough as HIIT) as my cario workout. Or do I need to do HIIT 30 mins as it is a different type of exercise for this plan.
Unless you are doing sprints, running is considered more steady state than HIIT. Sprints are considered HIIT. HIIT is High Intensity Interval Training, so if you sprint for 30-60 seconds, then walk for 60-90 seconds and repeat for 30 min, that is HIIT. If you run 3-5km for about 30 min, that is considered steady state cardio because you are not sprinting at high intensity and you aren’t incorporating intervals.
So it just depends on how you are running during that 3-5k, does that make sense?
I have read recently that the wromg shoes can be adding to knee pain when it come to foot wear for lifting, any opinions on this ?
For leg workouts specifically, a flatter bottomed shoe is best: Vans & Converse All Stars (“Chuck Taylors”) are two popular lifting shoes.
Hi – I couldn’t find this anywhere – sorry if I missed it!
If working out first thing in the morning – is meal 1 the post-workout meal followed by breakfast a few hours later?
Thanks!That is correct, yes 🙂
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.
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.
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!
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 👏
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.
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?
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 🙂
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!
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!
ZacP.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 😉
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! 🙂
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!
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 likeIf 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! 🙂
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! 🙂
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 🙂
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.
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.
CharlotteHi 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!
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.