[Naomi]

staceyachristian wrote:

Let me just start with saying I’m very active. Between my own workouts and coaching gymnastics daily, I’m pretty active throughout the day – everyday.

I DO take rest days but even then, my calorie output is pretty high.

I realize I need to take the amount of active calories tracked by my Apple Watch with a grain of salt as they’re not going to be completely accurate. On a daily basis, I burn roughly 1100-1500 calories in activity alone.

I’m 5’2″ and while I should be on plan 1, but I’m operating on plan 2. I’m tired and lacking energy in this second phase. I’ve been toying with the idea of extending the challenge for myself by a couple of weeks and bumping up into phase 2, plan 3 to see if it helps. I’m not sure if it’s too little calories coming in versus what’s going on or if there are other factors at play. I’m resting more than I did prior to quarantine, I sleep more, I actually take rest days (no weight training, but I do fun low intensity activity plus coaching). I drink plenty, work on managing stress, etc.

I’m just looking for thoughts. Am I on the right track?

Hi Stacey! I am not sure exactly what you’re asking. Can you be more specific about what feedback you are looking for? I don’t know what your goals are, or what you are hoping to achieve from the challenge, so that might help me give you some better feedback. Also, what specifically are you struggling with? Are you asking why I think you might be so tired or drained during the 2nd phase vs. first phase?

Looking forward to hearing back rom you so I can help you out better 🙂

[Naomi]

Stephanie wrote:

For meal 4 option 1 on women’s plan 2 phase 3, it seems like there are too many carbs. According to the exchange list, 4 oz potatoes is about 25g carbs and 100g zucchini is about 10 carbs, so thats about 35g carbs total for that meal, but per the listed macros for each meal at the bottom it says each meal is supposed to have 25g carbs total. This meal also has always been the same in phase 1 & 2, but now in phase 3 there is an addition of zucchini… which doesn’t make sense to me since our carbs are supposed to drop little this phase? Just wondering if this is a mistake? Are there supposed to be less potatoes or no zucchini at all?

Hi Stephanie-

I will send an email to the team to confirm this and get back with you ASAP! 🙂

[Naomi]

Hey everyone-

This is all such an individual thing depending on what your goals are as far as continuing after this program is over. As a rule of thumb, you shouldn’t stay in a deficit for too long, so I would recommend – if you’re going. to continue this for several weeks or longer – to go back to Phase 1.

As I mentioned, though, how you choose to continue after this is over is very individual based on a lot of factors 😉

Best of luck!

[Naomi]

jmkramer wrote:

So says we can subsititute 100g of whole wheat pasta for a SC in a meal…. is this correct? That 70 carbs in 1 meal….am i reading this wrong?

It is correct, yes. But you might be calculating the pasta uncooked. 100g of whole wheat pasta measured cooked is roughly 165 calories, 35g carbs, 1g fat, 6g protein.

[Naomi]

jsnead2315 wrote:

Hi there,
What is the box for in phase 3 weeks 5-7 Meals 3 option 2?

This is just a graphics/type-O issue, there is nothin in particular about those meals, so please disregard. Sorry for the confusion!

[Naomi]

jmkramer wrote:

There are boxes around a few items listed in meal plan for 5’4-5’6 like brownies and english muffin. What does this box mean???

This is just a graphics/type-O issue, there is nothin in particular about those meals, so please disregard. Sorry for the confusion!

[Naomi]

Kelsey Nicole wrote:

Hi,

Do you suggest we account for the Macros of supplements in our daily calorie/macro count? My Preworkout, BCAAs and omega vitamins are 100 calories.
Thanks

Hi Kelsey- no you don’t have to count these toward your macros 🙂

[Naomi]

nanaz.ah21 wrote:

Hi Naomi,
I appreciate you taking your time in advance.I have two questions for you.

1- I’m just wondering if I lower my reps in the metabolic conditioning ladder do I need to increase the weights?

2- Do I have to sweat when i’m doing my strength training because i don’t sweat much! It’s okay?

Thanks,
Nanaz

Hey Nanaz-

You can increase your weights if you lower your reps for more intensity, yes 🙂 As far as sweating, it’s not really a matter of if you have to or not, but if you don’t tend to sweat it could be an indication that you aren’t hydrated enough, or that your hormonal balance may be off somewhere/somehow, or that your vitamin/mineral intake is not adequate or you may be deficient in one or more vitamins or minerals. Sweating is a very healthy thing, and if you have a hard time working up a sweat, it may just be an indication of something else going on, does that make sense?

Have a wonderful weekend! 🙂

[Naomi]

jsnead2315 wrote:

Hi there,
I love to eat my tuna cold however I made the tuna patties that Nicole has in the shred collection and I don’t care for the egg in it. SO, I was wondering if you’d look at the recipe to see if the substitutions I made make sense.

Servings 4
3 (5oz) cans water packed tuna, drained
30g. Hellmann’s Mayo. (sub for 3 eggs that nicole has in the org. recipe)
2 tbl. lemon juice
1/2 c. onion
1 tsp. parsley
1/2 tsp. dried dill
1 tsp. garlic powder

Hey there- if you are going. to make swaps and substitutions then it is best for you to tally everything up in My Fitness Pal to make sure it all adds up to the goal calories and macros of the meal you are substituting foods/ingredients for 😉

[Naomi]

Jill Olson wrote:

This new ebook is killing me. Where do I find the videos for the exercises? Specifically, dumbbell drag curl? TIA

All of the video demos we have for Phase 2 of this challenge are at the very bottom of this page: https://nicolewilkins.com/challenge/45-day-summer-shred-challenge-2020/?section=training-phase-2

[Naomi]

Alice wrote:

I have a question. Would it be alright to grab a different 30 minute HIIT (stepmill) from one of the other workouts I see on the website, which isn’t on the challenge?

Absolutely! The cardio workouts in this program are just ideas and suggestions, but you can do any cardio workout you’d like to as long as you stick to the guidelines (heart rate, duration, frequency, intensity, etc.) outlier in the cardio section of the program 🙂

[Naomi]

nanaz.ah21 wrote:

Hi Naomi,
Can you please explain me about set & reps in phase 2 dumbbell only workouts on Friday metabolic conditioning?
Where is the chart? It says “See Chart”

Thank you,
Nanaz

Hey there-

If you click on the E-Book here, go to page 14 and read the instructions above the chart, then follow the exercise chart.

[Naomi]

tongaa71 wrote:

Can we drink 100% natural coconut water or cactus water?

Alice wrote:

What about sugar free kombucha as well?

I would avoid all of these for now, they can add hidden sugars and/or calories, but to be sure, read the ingredients and not just the nutrition label.

[Naomi]

merryesposito wrote:

I have been combining 2 meals together in the evening so that I can have my dinner and brownie meal it’s like a dessert to me . I know you said you can conbine meals but isn’t it too much protein to digest at one time?

Nope, you’re good to continue combing as you have been 🙂

[Naomi]

Glenda Chapman wrote:

ThankS again.
The drop rep is the next day of metabolic exercises, (I think for Friday; today’s, Tuesday, is a straight 10 reps/exercise per round). 😅

Oh, I am so sorry, I thought you were talking about Friday’s workout. So for the EMOM workout, you will do the exercise for the indicated number of reps every minute on the minute and your rest period is whatever time you have left of that minute. So if it takes you 20 seconds to do 10 reps of squats, you’ll have 40 seconds left of rest. Then rest for one minute between sets.

Sorry again for the confusion 😉

[Naomi]

Glenda Chapman wrote:

Thank you Naomi!!🤗
Where does it say to drop a rep each round and how long is the Rest at the end of a Round?
Once I get this concept engrained in my brain I’m all set.😂😂

Hi Glenda- I am so confused, I stated the answers to your questions above word for word based on what Nicole states in the instructions on page 36 of the E-book: click here

Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.

These are the instructions on Page 36 pf the Ebook for the Metabolic conditioning workout.

[Naomi]

Glenda Chapman wrote:

Please explain the principle/technique of this workout. Am I doing 1 round of 10 reps of each exercise then repeat all again… for a total of 10 rounds.
When & how long should you rest between set (?) or each round?
Thank you.

Hi Glenda! 🙂

If you look at the e-book on page 36, you will see the instructions at the top of the page for that workouts day as follows:

“Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.”

Let me know if you still have any questions! I hope the challenge is going great for you! 🙂

[Naomi]

ncouret wrote:

I found videos! Didn’t scroll up enough on my phone.
Thanks!!

Awesome! 🙂

[Naomi]

Kim Ertelt wrote:

What is meant by the 45 minute of intervals in week four? Is this just 45 minutes of interval cardio or is there something else specific? I have never seen it written this way so a bit confusing.

Can you please tell me where you are looking? Are you looking at info in the e-book (if so, what page) or in one of the program tabs on the website (if so which tab/section)?

Thank you 🙂

[Naomi]

dawn Hogg wrote:

Hey! Just doing day one workout of new phase (at home dumbbell) – there’s a differences in the PDF vs online – which do I follow? Thanks in advance x

Hi Dawn- I am not sure what you mean by on-line, the only workouts Nicole has online w/ video demos are the gym workouts, which are different from the db workouts. I would follow the PDFs for the dumbbell only workouts 🙂

[Naomi]

cajohn74 wrote:

Hi, for db only workout Monday phase 2 please:
Up & down: “20 total” is that 20 x “up up down down” or “up up” counts as 1 rep?

Crab reach: 20 of a complete “left and right,” is that correct? Minor details but I like to check. Thank you!

Hey there- one rep is equal to going up AND down one time, so up-up/down-down is one rep. You will do 10 reps each side, so 20 reps total.

For the crab reach, you will do 10 reps each direction for 20 total, correct.

[Naomi]

Jenny Spears wrote:

After completing all exercises at 10 reps, do you rest before going to 9 reps, etc?

Hey Jenny-

In the workout description for the Metabolic Conditioning workout, it states the following:

Start with 10 reps of each exercise, then 9 of each, then 8 of each and so on, down to 1 rep. Rest as needed with the goal of accomplishing this workout as fast as possible.

Just follow the guidelines for rest that Nicole described based on how you feel, and try to challenge yourself.

[Naomi]

tiffanyhall09 wrote:

I love this program and want to do something similar after the challenge is over. Is it healthy to stay on Phase 1 of the summer shred program long term? I’m assuming the other phases would be too low calorie for long term? Thanks.

That is so wonderful to hear that you are enjoying this program so much! Absolutely, you can go back to Phase 1 after this challenge is over. I hope you continue making great progress and reach all of your goals! 🙂

[Naomi]

amlaprelle wrote:

I’m moving and even tho set aside my scale, it was boxed up anyway. I’m hoping someone can share the measurements in cups/tbsp etc instead of weight?

Hey there- I am so sorry, but Nicole created all of these recipes and meal plans based on the measurements she has in the recipes and meal plans. I will shoot her an email to see if she can answer this for you.

Could you buy an inexpensive scale at Walmart to get you through until you unpack your scale? I think they are about $15-$20.

I will reply with an answer as soon as I hear from Nicole, but I think your best bet is to buy an inexpensive spare scale and just measure according to the recipe instructions.

[Naomi]

Christina wrote:

For phase 2 day 5 metabolic conditioning should you do a circuit of all the exercises at ten reps, then drop to 9 reps per exercise on the next circuit or finish all of one exercise before moving onto the next move?

Hi Christina- It is a ladder workout, so for round 1 do 10 reps of each, round 2 do 9 reps of each, round 3 do 8 reps of each etc. as a circuit.

[Author]

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