[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 ☺️

[Naomi]

Christina Steward wrote:

I need help making my new morning coffee palatable. I usually make my coffee, 4 shots of espresso, 2 tablespoons ground sweetened white chocolate, 2 table spoons raspberry syrup, 8 oz, lactose free milk.
Now, I don’t know how to make it fit into the nutrition guidelines.

I drank it with unsweetened, unflavored almond milk…gross! Please help!

The best advice I can give is to add stevia or other no-calorie sweetener and unsweetened vanilla almond milk. If you want to use some of your protein powder portion (like 5 grams) to blend in to make coffee frothy you can try that. Your taste buds became accustom to the white chocolate, raspberry syrup flavored coffee and it will just take a few weeks for you to adjust to coffee without all that sugar, fat and carbs. Just give it time 🙂

[Naomi]

Lizzie wrote:

Hi, I make my own dehydrated veggies for smoothies and have one tablespoon a day. It is 90% greens. Is that to be counted as one serving size of veggies for the meal plan? I don’t want to overeat.

To be honest, I have no clue what dehydrated foods (veggies, fruits or meats like beef jerky) would be correlated to serving-size wise to just raw foods. They are not part of the challenge so conversions have not been calculated for dehydrated foods and it would be difficult to calculate based on the particular vegetable, how dehydrated they are (there are varying degrees of dehydration) and what the weight is of the portion size, so it’s impossible for us to calculate.

I recommend sticking to what Nicole has for foods, food exchanges and recipes in the challenge to keep things simple 🙂 It’s only for 30 days (well, 25 now) ;-P

[Naomi]

Nicole Christie wrote:

thank you. So for example now that I am to do thurs, Mon and wed cardio is to pick from one of the 30 min cardio’s. Tues was an amrap finisher. Just wasn’t sure the way it was worded. So that’s what I did. Thank you

I am not sure what you are asking. If you look at the Workout Calendar on page 11, you’ll see the cardio schedule is as follows for weeks 1 & 3:

Cardio on Days 1 & 3 (Mon/Wed). On these two days you will choose one of the 30 minute cardio workout from pages 56-58. On all other workout days, the cardio is written into the workout at the end indicated by AMRAMP. Your complete rest days are days 4 & 7 (Thurs/Sun).

Saturdays workout is an optional workout, so if you need an extra rest/recovery day you can take 3 rest/recovery days. I hope this clarifies your question.

[Naomi]

Samantha Hayes wrote:

Hi,

For the cardio today, Thursday week 1, do we do the AMRAP finisher listed from any of the other days or is there a specific workout for today? Thank you

Thursday is an off day, so you are suppose to recover/rest from any exercise. If you want to go for a walk or do some active recovery that is totally fine, but there is no cardio scheduled for today.

[Naomi]

shelly.milovich wrote:

Are we really suppose to eat 300g of cucumber? Is 300g right 😲

You don’t have to eat 300 g of cucumbers if you don’t want to. You can use the food exchange list.

300g of cucumbers might sound like a lot but it’s only 45 calories, 0g of fat and 2g protein. Fid something else on the exchange list if you prefer something else.

[Naomi]

Heather Berwanger wrote:

I have been following meal plan 2 fairly strict using the food exchange list for some items. Today I seem to be 200 calories short. Do I need to eat extra calories to hit my macros for the day?

Also, I don’t understand the macros for the post workout meal. If I use the exchange list and eat 1.5 LP (6 oz. Chicken breast) and FR (200 g of raspberries) my food app is calculating the macros at 269 calories – 57% protein/34% carbs/9% fat (not 50%/50%/0%). Am I better to follow the exchanges or try to hit the macros?

Hey there- I would not try to eat extra calories to make up for what a food journaling app might show as a shortage, I would just follow the meal plan as Nicole has it laid out using the exchange list when you feel like you want to. It can be tricky trying to calculate everything in a food journaling app, especially if you are using My Fitness Pal (if you are) because there are quite a few discrepancies in the database and calories/macros can vary even among the same food items.

You are better off just following Nicole’s plan and the exchanges, not trying to make everything match up with calories/macros in a food journaling app 😉

[Naomi]

kathleenmariemt wrote:

Any help, please.

Oh, I’m sorry, you are talking about the cheesecake recipe, not the meal plan, where it says “finish off with your favorite fruit”. I was confused. Your meal plan calls for 1/2 serving of fruit with the 1 serving of cheesecake recipe and an additional 1/4 serving of fruit in meal 2 option 1.

[Naomi]

kathleenmariemt wrote:

Naomi, thank you. I did read everything and watched. I know when to weigh cooked or not. In most recipes, it’ll usually say “1 lb cooked hamburger” and if it just says “1 lb hamburger,” it means raw. I know if Nicole writes 4oz chicken, 3oz sweet potato, 100g spinach, the chicken is cooked. I was asking for clarification in her recipes. I did not see this specifically stated in the ebook. I did look prior. This can be confusing in a recipe. In a recipe, you take the ingredients and prepare them as instructed. So since it tells you to “add turkey and seasoning and brown” I hope you can see why I would question that the 1 lb ground turkey could be 1 lb raw.

Gotcha, yes, I understand your question now so thank you for clarifying. In the recipes, if it calls for 1lb of ground turkey then in the instructions it says to brown, the 1lbs of turkey would be raw, not cooked.

[Naomi]

Cynthia Banuelos wrote:

I took a side pic and not sure if I should retake? Please let me know if I should retake
I tried to upload my pic from my iPhone but says file extension error. Where can I upload to share?

I do not personally have access to your before pics, so I am not sure how to help you. We don’t review before pics to make sure the poses are correct or not, just submit pics based on the criteria outlined in Nicole’s instructions on how to take pics.

[Naomi]

Cara Hardin wrote:

I submitted my BEFORE pictures yesterday with the wrong hashtag (I used the discount code SHREDZ25 as my hashtag, lol). I just realized it is something different. If I submit my BEFORE photos with the correct hashtag today, will it overwright what I submitted yesterday? Thank you!

Yes, please re-submit photos with correct hashtag.

[Naomi]

Heather Berwanger wrote:

Meal plan 2 (5’4″-5’6″) meal 1

On the egg white carton there are 3 Tablespoons to a serving. When looking up recipes it states 1 egg white is 2 Tablespoons. Can you please clarify how many T of egg whites per serving I should be using for 5 egg whites? 10T or 15T?

Thank you.

One serving of liquid egg whites is as follows:
3 Tbsp
Serving Size: 3 Tbsp (46g)

[Naomi]

Alannah Slaton wrote:

Hi,
I’ve been experiencing some neck pain after exercising, what are some tips to decrease neck pain in the future and what are some stretches I can do to relieve that pain?

Hey there- I would recommend seeing a chiropractor or message specialist for this type of issue, you might have something more going on and it would be bets to consult a specialist with things like neck pain.

[Author]

Posts