[Naomi]

Danielle Chapman wrote:

Hi, I like to prep food for 4 days at a time. Any suggestions on keeping the burrito bowl fresh? I was thinking of combining the chicken, beans and rice and then day of, adding the lettuce and pica de gallo & Greek yogurt. Is this a dish best served warm?

Your thoughts on combining the chicken, beans and rice and then day of, adding the lettuce and pico de Gallo, greek yogurt is a great idea. This dish served warm or cold is all personal preference 🙂

[Naomi]

Kathy Denton wrote:

Hi
Do I count my collagen as my protein ?
Thanks
Kathy

Yes, correct. If you look at the calories and macros of the collagen, it should count as 9g per scoop toward your protein.

[Naomi]

Denise Murphy wrote:

Please confirm serving size on Thai Turkey Lettuce Wraps recipe? Recipe is listed as 3 servings but directions seem to indicate 2 – i.e., “lay out 4 butter lettuce leaves per serving” – Ingredients call for 8 large butter lettuce leaves.

I will reach out for clarification and let you know asap!

[Naomi]

traci ziter wrote:

I’m a little confused on MEAL plan 3, meal 1, option 1
It says at the bottom that it contains 2 eggs whites and 1 whole egg.
The recipe calls for 1 egg, plus there’s an additional 3 eggs whites and 2 yolks.
Can I get clarification on that please?

Correct, the entire meal consist of:
– 1 serving of Cinnamon Roll Protein waffles
– 3 egg whites
– 2 yolks
– 125g strawberries

[Naomi]

traci ziter wrote:

In meal plan 3…meal 2, option 2 is Salmon but it’s listed as LP. That should be a FP right?

While Salmon by itself is an FP, but the Avocado Toast Recipe totals are equal in an exchange to: one serving of fat, one serving of SC and one serving of LP.

[Naomi]

ARMENTA FOWLER wrote:

I remember Nicole saying in the Qand A she did Jan 3 that the workout videos would be uploaded to YouTube instead of Vimeo. I see they are still Vimeo. Are they going to be on YouTube?

There was a snag with YouTube and copyright issues with the music Nicole had in the background, so we had to use Vime instead of YouTube.

[Naomi]

Christina Orourke wrote:

The herb-crusted cod with quinoa pilaf recipe is missing!

Oh no! I will reach out to the team to get this taken care of and have the recipe added. Thank you!

[Naomi]

Grace Ray wrote:

In my after photo submission confirmation my photo comes up sideways. Is that okay?

Yes, we can rotate it.

[Naomi]

Grace Ray wrote:

It says in the rules to take the photo in the same spot but if you can’t take it in the same lighting. My photos are in the same spot but the lighting is different due to the fact of having a lot of windows and before was daytime, afters were at night. Is this going to be an issue?

It shouldn’t be an issue, but it just depends on how much of a difference the lighting is.

[Naomi]

Lesa wrote:

In the email with the after hashtag, the deadline is July 7th. Did we get an extra day added?

The confirmed deadline for submitting After photos and measurements is Sunday, July 7 at 9 pm PST.

[Naomi]

Maria wrote:

I heard the tag for the challenge photos was sent out but I haven’t received an email. Yes, I checked my junk folder.

You’ll need to email [email protected] to find out why you haven’t received the email so that you don’t miss any more important challenge emails.

[Naomi]

Lizzie wrote:

Hello, I am wondering about the privacy of the after photos. Are all ‘after photos’ that are submitted visible to everyone, or only the after photos of the winners?

The only photos that are posted publicly on social media are the challenge winner’s photos.

[Naomi]

Sandra Richmond wrote:

Thank you. So to be sure I understand I will do 1 set of 10-12 (warm-up), rest 45 sect, another set of 10-12 (warm-up), rest 45 seconds, then a set of 10-12, rest 45 seconds and repeat this two more times. Is this correct? Ty

Correct, rest for anywhere between 45-60 seconds depending on what you need to recover in between but yes that is correct.

[Naomi]

Sandra Richmond wrote:

Good Morning,

For the first exercise in the “at home dumbbell/body weight) on day 1 for example, when it says “reverse grip dumbbell row – 5 sets, 2X 10-12 (warm up), 3 X 10-12” can you explain when the rest period is for these 5 sets? I just want to be sure I am doing the rest time correctly.

Thank you,
Sandy

Hey there- As stated in the workout at the top of the page, *rest 45-60 seconds between sets/supersets unless otherwise noted.

So you will rest for between 45 seconds to one minute between each set, including the two warm-up sets and the three working sets.

[Naomi]

Vanessa Yost wrote:

I keep seeing posts with much more fruit on the cheesecake than mine has. I just wanted to clarify the fruit amount. The recipe calls for 6 strawberries. I assumed split between the 6 servings. Am I doing it wrong? I don’t want to short myself strawberries 😂.

How much of the serving of fruit depends on what meal plan you are following.

[Naomi]

KTrain wrote:

Hi Naomi,

Thanks. So I was not given a list of what I can do, but rather what not to do. I was advised to avoid deep squatting and any exercises that cause pain. I have been able to do reverse lunges without any pain. So far the only road block I have run into are forward lunges. Hope this helps, please let me know if you need more info.

Thanks again,
Jessica

Ok great, that helps! Just stick with either reverse lunges or stationary lunges and don’t go full range of motion if it causes you pain or discomfort. Only go down as far as you are able to without pain 😉

[Naomi]

KTrain wrote:

Hi there,

Could you please provide an alternate for the dumbbell low hinge lunge?

I had knee surgery (meniscectomy) in February for a torn medial meniscus. I am still unable to do any type of forward lunge as it causes pain. Hopefully I’ll get back there down the road, but for now I would very much appreciate if you can provide an alternate exercise.

Thanks!
Jessica

Hi Jessica-

I would love to help you out. Can you please provide me with a list of lower body exercises your doctor or physical therapist has cleared you to be able to do? I don’t want to recommend any exercise alternatives that you haven’t been cleared to engage in yet. People tend to recover from surgeries at different rates and in different ways, so it is helpful to know what lower body exercises you are able to do at this point in your recovery before making any recommendations.

Thanks! 🙂

[Naomi]

Jodie Keough wrote:

Hello,
For both men’s meal plans, the breakdown of F/SC/Veg etc. it shows is not correct for the cheesecake in meal 2, option 1. It says there are 2 servings of vegetables, but there are no veggies in the recipe. Can this be corrected?

I will have Nicole take a look at this, thanks for letting us know!

[Naomi]

Amanda Miranda wrote:

If we miss a workout due to availability, do we pick that workout up on a rest day or do we do that workout the next day which would push the rest of the workouts forward a day?

Ex: yesterday we were traveling back in the RV and I missed week 2 Monday workout. Would I do that today and then todays tomorrow and so on or would I do Tuesdays workout today and pick-up yesterday’s workout tomorrow on rest day?

I like working the same group of muscles as the rest of the group so prefer that if it doesn’t really matter.

If you miss a workout due to availability then that day that you miss is technically your rest day, so I would resume on the workout you were suppose to do for that day so you don’t miss any workouts. You’re really just switching around your rest days when you do that so you are still staying on schedule but just with different rest days 🙂 It is important to keep the order of the workouts so you aren’t hitting the same or similar muscle groups back-to-back.

[Naomi]

Alannah Slaton wrote:

How does this work? Can I just post on the fitness community Facebook page?
And how do we know who won each week? I haven’t seen a post.

You can post anywhere on social media, including Instagram and Facebook. If you just want to post in the Facebook Community Page, that counts as social media so as long as you use the hashtags Nicole will be able to see your post in the Facebook Community Page.

Nicole announces the winners in an email the following week, usually on Wednesdays. So last week’s winners will be announced sometime this week via email.

[Naomi]

Stephanie wrote:

My link also brought me to Bulgarian split squat, so I re-downloaded the ebook in case it bad been updated and it did the same thing. This was for the week one optional gym workout.

I will let the team know, in the meantime you can click on the link I posted above for the correct demo.

[Naomi]

Julie wrote:

I never travel, but of course in June I have two business trips that are required. One I’m driving to but staying in a hotel a couple hours from home but the other trip I’m flying to Orlando for three days. Do you have any advice for keeping my eating as close to “on point” as possible for those days?

Just try to stick as closely as possible to the meal plan and food exchange list as you are able to. Bring some of the exchange list foods that are easy to pack and travel with you. Other than that, just do the best you can to make the healthiest least processed foods that seem close to the meal plan as possible, that is all you can do.

[Naomi]

Mrshut wrote:

Is that the right video for this exercise? It looks like the Bulgarian split squat video.

I’m not sure which version of the workouts you’re looking at, but the links all seemed to work fine on my end for the sumo squat pulse demo video. Here is the link: https://nicolewilkins.com/exercise-demo-dumbbell-sumo-squat/

[Naomi]

Wendy Henderson wrote:

I recall seeing that if you’re not seeing changes, to drop a carb serving and a fat serving from your meal plan. I’ve lost 1.5 lbs since Monday and I’ve been on target with macros and training. Is it too soon to adjust?

For me, this is a lot of food. For quite awhile now, I only eat in a 5 hours eating window at the end of the day and I’m fairly sure I’m not getting to 1516 cal/day. I also have issues with gluten and dairy and usually tend towards keto/low carb. (that’s a lot to unpack, right?) Anyway … I really am going all in and wanting to stick with Nicole’s plan but I’m nervous about getting the “summer shred”.

Thank you in advance!!

Hey there- if you already dropped 1.5lbs in 5 days, and you don’t think you are hitting 1,516 calories per day, I would not adjust the meal plan. What you are currently doing is clearly working 🙂

[Naomi]

Margie Rodgers wrote:

I have a run group where we run 5 miles on Saturdays. Will this long slow cardio have negative affect on my progress and I should skip during this month? Or I can do, but still do the 2 medium cardios? Or it can replace one of the cardio’s in the plan?

I would recommend following exactly what Nicole has outlined in the challenge for best results. It’s only for a few more weeks, then you can resume your group runs ☺️

[Author]

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