[Naomi]

Alice wrote:

Alright my fellow challengers. I have been also doing the stepmill 30 minute HIIT that I have also found on the website. And after really digging in and pushing myself on that thing (which I have never ever really done before the challenge), does anyone feel that thing is the devil incarnate? Or maybe it’s just one of the minions. I can barely feel my quads (which I think stopped consciously working by round 3 level 9) and my glutes felt like they were going to explode soon thereafter (which I really wouldn’t care about that either insomuch as I think I need those too). So, help me out here with some motivation to get back on…next week (I think by then my lower appendages will come alive again) and I can show that thing it’s not the boss of me)!

Sincerely,
Almost-Death-by-Stepmill

WAY TO GO ALICE!! You’re doing it right…. that’s exactly what you want to be feeling to get the results you eat. KEEP PUSHING HARD!!!

[Naomi]

Yessm wrote:

Can I just go outside and run for cardio? Like run for 2 minute and rest for 1 minute?

Yep 🙂

[Naomi]

Ania Dunn wrote:

Hello : ) Firstly, I’m loving the challenge, especially all the delicious recipes you guys always come up with; I don’t know how you do it.
I’m doing the Dumbbell At-Home workouts and am limited on weights. Luckily, I learned from Nicole to add resistance bands to my dumbbells and have been fortunate to increase the intensity on some of the exercises.
Besides slowing the reps down, bands, I’m kinda out of luck and wish I had heavier weights.
Is it okay that I’ve subbed some exercises to make them more challenging?
For example, on the metabolic conditioning day 2 I’ve had to change most exercises as I don’t have enough weight to make them challenging. I subbed for exercises such as Bulgarian split squats, pullups/chinups, and seated Arnold presses as they are harder for me to do with the limited weights I have. I still kept the timing, etc. the same.
Can I have a clear that this is fine? I’ve attempted to keep them in the same category of body parts as you have written.
Thanks again for all you do, we appreciate you guys so very much.

Hey there- I am so glad to hear you are enjoying the program! 🙂

I am not sure what you mean by “can I have the clear that this is OK?” You don’t need permission from us to incorporate different exercises if you want to. You won’t get “kicked out” of the challenge for subbing exercises. Some people have to modify exercises in different ways to either decrease the intensity or increase the intensity. If you didn’t post this, we wouldn’t know anyway ;-P

Best of luck with the rest of the challenge!

[Naomi]

tongaa71 wrote:

So last week I really have not been hungry. I can never finish my meals, sometimes I would save my leftovers and try to remember to eat it later but I forget and by the time I start my next meal I have that and more leftovers. Do I have to eat 100% of my meals? I just get too full or I’m just not hungry.

Hey there- I am not sure what you mean by “do I have to eat all my meals?” It is recommended for best results to follow the meal plan as Nicole has it written, but if you can’t eat all your meals, you can’t really force yourself to eat them, so just do the best you can.

[Naomi]

Kmkav22 wrote:

When will I be able to get that flavor? I’m not willing to spend $60 on the vanilla because I don’t care for that flavor and am out! I’m afraid if I buy the vanilla cupcake I won’t like it. I have used quest the last couple days but it’s just not the same 🙁

Hey there- Can you please send your question to: [email protected]

I don’t know what the inventory situation is but someone there can help you out w/ supplement questions.

Thank you! 🙂

[Naomi]

krp12102 wrote:

Hello
I’m comparing the two plans (phase 2 and 3’meal plan 1) and I see that many meals are the same?-the breakfast burrito is the same on both plans, as is meal 2 option 2, and meal 4’option 2-‘which happen to be the meals I eat- can I have the revisions for those plans so the macros and calories are less? (If there was an update to the book just let me know as I printed pretty early on.) thanks! Melissa 🙂

Hey there- the meal plans are correct for both phases, some of the meals will be the same but other meals are different. Not all meals will drop in calories but the overall daily calories will drop due to the drop in some of the meals, does that make sense?

[Naomi]

Olivia wrote:

For the push-up to row is it one on the left and then one on the right and that’s 1. so a total of 20 then a total of 18 and so on? I’m totally okay if it’s not lol just want to do it right!

That is correct 🙂

[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! 🙂

[Author]

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