Naomi
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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 🙂
Just wondering if I’m doing meal plan1 phase 2 I want to swap out 3 oz potatoes for white rice is it half of the serving in the food exchange so 50 grams ?
If you click on the NUTRITION TAB you will find detailed information on how to swap foods and use the exchange list, including an in-depth video Nicole created for you guys on how to exchange foods.
I’m open to suggestions.
What would work?Sorry, what I was trying. to explain to you is that you can’t swap out ingredients in the recipes for this challenge. The only other thing I can think of that might have the same calories and macros as spaghetti squash is if you substituted spiral zucchini noodles in place of the spaghetti squash. If you prefer to not eat spaghetti squash then I would choose another meal instead of the tetrazzini because trying to replace the spaghetti squash with something else will throw off your calories and macros.
Anyone try any substitutes for spaghetti squash in the tetrazzini?
What are you thinking of substituting? You have to be careful when you do this because what you might be trying to substitute: for spaghetti squash may not be an even calorie/macro swap, does that make sense?
I cannot find the facebook page that everyone is discussing. I requested to join one called Nicole Wilkins Fan Fit Accountability but am not certain that it’s the correct one and I am still in “pending” status. Is this the correct page or is there another?
Can I cook chicken in crockpot with bone broth or should I just stick it in with water to cook?
I would stick with water for this challenge 🙂
I want to use some of the other recipes that I’m finding on the Nicole Wilkins website but I don’t know how to convert it over to know what I’m subbing it from from one of the meals. For example…the Lemon Poppyseed muffins are listed as: 240 calories, 14g protein, 31g carbohydrates (4g fiber), 6g fat….so what do I do with this info to work within some of our meal options. If it makes any difference I’m on meal plan 2 for women.
Thanks. I’d love to know how to use other recipes of hers to have more variety.Hey there- I would recommend saving these recipes for after the challenge is over to try. These are not part of the challenge and we can’t calculate them for you as far as amounts and what to eat when, that is a lot of extra calculating and work lol. Nicole put a lot into creating recipes for all of you guys for this challenge, so just hold off a few weeks and give them a try after the current challenge is over.
Hello, I am a 48 year old man with a history of type 2 diabetes. I was able to get my a1c down to from 9.8 to 4.7 with a ketogenic diet and exercise, no meds.
I am currently using the meal plan provided with the challenge, and I am enjoying the variety, but I have noticed my blood sugars creeping up a little and my stomach isn’t digging the change so much. I’m guessing it has something to do with all the fiber and veggies I wasn’t eating before. Is this something I will get used to and adjust to?
If not can I go back to keto? Would I be ok just hitting the the protein requirements and then adjusting my fat intake to hit the calories requirements as well?
If you decide to go back to keto, that is completely up to you. Keto, however, is not high protein. Keto is high fat, low to moderate protein and virtually no carbs (about 75-80% of calories come from fat, 10-15% from protein and the rest from carbs for a keto diet). If you keep the protein intake at the levels in this challenge meal plan, you can do that if you choose to, but you will be eating more of a high protein/low carb approach, not keto.
We can’t advise any personalized nutritional suggestions outside of this challenge, that is more what the 1-on-1 training is for, so anything you modify from what Nicole has written in this challenge is up to you 🙂 Best of luck!
How many people signed up for this challenge? Just curious…
Nicole does not release the number of participants in any of the challenges. I don’t even know how many there are 😉
quick question, I searched for the video for exercise on day 5-standing db lateral raise FTS-7.
What is FTS-7? Tks
FranceHey there- FST-7 intensity technique is explained on page 12 of the ebook 🙂 HERE
Can you use the okios greek yogurt in exchange for plain yogurt?
As long as it is plain and has no flavoring, it doesn’t matter what brand you use 🙂
Thanks Maureen. That is so odd. I tried typing in the exercise in the search tool and it comes up that there is no exercise. I must be doing something wrong. It’s the Single leg Exercise Ball lying Hamstring Curl. I know how to do it with both legs on the ball but not with only one leg on the ball. for me the link does not work and also it does not come up when you search it.
All the other links appear to work just fine. Can you let me know what I do with the one leg. Do I hold it out straight or have it cross the leg doing the work?See if this link works for you: https://nicolewilkins.com/exercise-demo-single-leg-exercise-ball-lying-hamstring-curl/
Hi Everyone,
I signed up to the challenge late Sunday evening and uploaded my photos on Monday. Was hoping to get organised this week but in between 2 kids sick with the croup and a painful dental procedure for me I haven’t been able to stick to the nutrition or training. I am meal prepping tonight and will train tomorrow (Saturday). Do I start the 40 days from then or just cut my losses and follow the calendar that Nicole provided? I am not sure whether there will be time after July 2nd to complete the challenge.
Thanks so much!
ChristineI would start with the first day, Day 1, and follow the workouts and nutrition according to the calendar in sequential order from Day 1 of the challenge 🙂
Question Part 1:
We will need to maintain some base climbing miles every Saturday during the challenge. How should We adjust our food to deal with a 3hr ride on Saturday’s? Our plan is to include our interval training on that day and the rest of the ride be at a lower cadence/heavier gear while climbing. This should keep our HR down and maintain our cycling strength.Question Part 2:
The second week in June we will be doing a 5hr climb on our bikes and again would like to know how to adjust our food to stay challenge compliant.Hey there- this is more of a personalized nutritional adjustment and the challenge nutrition doesn’t support any workouts or activity outside of what is in the challenge. I am not sure what meal plan you are currently following, but for the days you have more activity, you can try going up a meal plan to account for increased activity.
Hello!! I am new to the website and Nicole’s challenges but am enjoying this one so far! How many hours should there be in between meals?
Roughly about 3-4 hours between meals.
Does everyone in the challenge able to see all the photos posted?
No, no one can see other challenger’s uploaded photos. They are kept private.
For some reason the videos are not coming up for me
You should be able to click on each exercise that will take you to a video demo. If you are having problems accessing the videos, you can email [email protected] for further assistance.
I tend to workout after work which could be late but i dont eat my last meal and the post workout meal until after the workout. How late is to late to eat???
There is no set deadline to eat by a certain time each day, it totally depends on. your schedule. You can eat your last meal at 11:30pm if necessary, the goal is to get all your meals in, but there is no set time limit.
Im looking for an alternative for the inchworm push up since I have Bad rotator cuff
You can do incline push-ups with your feet on the ground/floor and hands elevated on a bench or coffee table instead of inchworm push-ups.
Are we able to combine two weight training days? I’m on the road a lot with a 4 month old so I am trying to see if there’s a way to workout 4 days a week instead.
Nicole discourages this, as it can lead to overtraining and potential injury. I would recommend choosing 4 of the workouts each week to do instead of 5 workouts so you don’t overdo it in one day 🙂
Is there a rule of thumb for how many NW protein powder vs. solid food LP options I should be mindful of per day?
This information can be found in the Supplement Tab of the challenge. Please make sure you read over all the information and watch all the videos so you don’t miss anything important 🙂