[Naomi]

TK wrote:

Naomi, Thanks. I don’t believe that my feet touch the ground during this exercise, but I’ll keep working at working at it. 🙂

You can put a step or small stool, or stack of books or something underneath so that you can touch something stable with your feet to stabilize in-between the knee raises, does that make sense?

[Naomi]

TK wrote:

Hi,

What is the best way to stabilize myself while performing the hanging knee raise? My body tends to swing. As a result, I end up doing an alternate exercise.

Hey there- this is a very common issue, especially when just starting out with this exercise. What I do if I feel my body swinging is lightly put my feet on the ground during the portion of the exercise where my legs are straight down to stop the swinging. Sometimes I do this every 2-3 reps, or just whenever I feel my body start to swing excessively/out of control.

I hope this helps! Good luck 🙂

[Naomi]

tcook wrote:

Meal plan 3 phase 2 meal 1.. is 2 servings of the quiche correct? It’s more than phase 1 so I was just wondering.

I will send a message out to the team for confirmation and get back to you asap! 🙂

[Naomi]

rebsyd1 wrote:

How do you cook your shrimp to give it flavor with the couscous?

You can lightly pan-fry it with PAM non-stick cooking spray and add a little seasoning first, try that and see if it boosts the flavor 🙂

[Naomi]

Suzi Spinks wrote:

Does anybody order these meals? Is it possible to stay on the challenge macros? I need help with meals.

Yes, you can order Mega Fit Meals custom meals and order the serving size specifications that match the calories/macros of your meal plan 🙂

[Naomi]

Martha Rowe wrote:

Is there place where the ebook changes were written besidds the email. That email is long gone .
[email protected]

Hey there- did you delete the email with the changes? The updated ebook is uploaded HERE and there is a forums thread under the General Chat forum topic “40 Day Summer Shred Ebook Changes”

I hope this helps! 🙂

[Naomi]

Kathy Wong wrote:

I apologize if someone asked this already – I just can’t find the topic with the search…
I don’t see Chicken thighs/legs on the meal plan under Lean or Fatty protein. My guess is that because I like the dark meat- it must be a fatty protein? Are chicken thighs/legs allowed in the challenge? Maybe I missed them on the exchange list??
Thanks,
Kathy

Hey Kathy- Nicole did not incorporate chicken thighs/legs as part of the current challenge. I would wait until after the challenge is over to enjoy any foods that aren’t listed on the meal plan or food exchange list 😉

[Naomi]

Rhonda Banfield wrote:

Sorry if this was already asked.
Can we eat option one for meal one then option 2 for meal 2.
Hope that makes sense.

Or is it option 1 for 5 meals
Or option 2 for 5 meals?

I’ve been mixing them around….

You can mix options 1 & 2 from the same meal plan. Make sure you read all the info and watch all the videos in the Nutrition Tab so you don’t miss any important info! 🙂

[Naomi]

rebekah wrote:

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”

[Naomi]

Jennifer Downing wrote:

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 🙂

[Naomi]

Irasema Gonzalez wrote:

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.

[Naomi]

milissa.scott21 wrote:

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! 🙂

[Naomi]

Jennifer Downing wrote:

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 🙂

[Naomi]

Colleen Ring wrote:

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.

[Naomi]

Rhonda Banfield wrote:

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.

[Naomi]

Rhonda Banfield wrote:

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?

[Naomi]

Carol Anne wrote:

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?

Nicole Wilkins Community Page

[Naomi]

mat gurda wrote:

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 🙂

[Naomi]

andrea_65 wrote:

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.

[Naomi]

John Dufford wrote:

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!

[Naomi]

Ilse wrote:

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 😉

[Naomi]

France Perreault wrote:

quick question, I searched for the video for exercise on day 5-standing db lateral raise FTS-7.
What is FTS-7? Tks
France

Hey there- FST-7 intensity technique is explained on page 12 of the ebook 🙂 HERE

[Naomi]

Mom2fitfor4 wrote:

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 🙂

[Naomi]

Alana Free wrote:

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/

[Naomi]

Christine wrote:

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!
Christine

I 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 🙂

[Author]

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