[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.

[Naomi]

kaylacroman wrote:

Thank you, I was able to get a consultation and hopefully an adjustment for today! I’m on women’s meal plan 1. I’m trying not to move too much at the moment, as I can only turn my head a little bit in each direction without straining. I could try brisk walking though around the neighborhood, but I’m not sure about cardio.

Awesome, that is great news! I think you should just stick to the meal plan and do brisk walking, which is cardio. It does elevate your HR so do what you can until you can do more. The calories are starting to drop, so you should be fine w/ sticking to meal plan 1 🙂

Keep us posted!

[Naomi]

lcarice28 wrote:

I just noticed there is no refeed meal on this challenge, or did I miss something? I’m guessing because the challenge is only 45 days, it’s not really needed?

Sorry, there is not a refeed in this challenge. You can do it! 😉

[Naomi]

kaylacroman wrote:

Hi, I have thrown out my neck and until I can find a chiropractor to fix it (difficult in my state to find one that’s accepting patients) I am unable to do the workouts.

What modifications can I make in the meantime? Should I reduce calories/carbs, etc?

I’m hoping I won’t be out too long, I love and miss my workouts!

Oh my gosh, I am so sorry! Ugh, I hope you can get some relief soon! What meal plan are you following and are you allowed/able to do any cardio at all even just moderate paced walking?

[Naomi]

tjay wrote:

Brownie recipe calls for 40g oats, blend into flour. If I already have oat flour can I just use that and still the 40g or will the weight (grams) be different?

I don’t have a good processor so I buy the already ground oat flour.

Yep! Its the same portion size for the recipe whether you buy oats and blend it into oat flour or just buy the oat flour already blended. It will still be 40g 🙂

[Naomi]

RACHEL wrote:

Hi,

Meal plan 3 option 1 phase 1 says
4 egg whites
2 egg yolks
2 slices Ezekiel bread

Meal plan 3 option 1 phase 2
6 egg whites
2 egg yolks
40g oatmeal

In the exchange list 40g of oatmeal is equal to 2 slices Ezekiel bread. Is that correct? The change in this meal adds 2 egg whites?

Hi Rachel- I will check on this with the team and confirm. I will get back with you ASAP with an answer 🙂

[Naomi]

cowen06 wrote:

Just curious – I did the 60 day challenge – had good inch loss with the first phase but not much the second. I am doing the Summer Shred and it seems that inches aren’t moving either the last few weeks – is this typical?

Hey there- there really isn’t a “typical” results process that people experience. Challenge participants experience all different kinds of results because everyone is starting at a different place/fitness level and your body will respond differently than someone else’s.

How is your energy level and strength? How are your clothes fitting? How well are you sleeping? How do you feel?

Also, keep in mind we are just starting week 3 and Phase 2 of this challenge, so we aren’t even half way there yet. It takes a little time for your body to adjust. You’ll get there, keep going! 🙂

[Naomi]

lache.gomez wrote:

Hi ladies, in previous challenges (Build, PSR, and the last Buns and Guns) the exchange food list listed 350 g of strawberries = 1 FR (fruit). Now, looking at the Summer Shred 2020 exchange food list is now listing 250 g = 1 FR.
My understanding was that the exchange food list was static and did not chance independently of the challenge we are doing.
Would you please confirm the correct number of grams?

Thanks, Maria

Hi Maria- exchange lists are different from challenge to challenge. Nicole re-creates all the workouts/exercises, cardio workouts and nutrition/meal plans, recipes and exchange lists from scratch. The serving sizes are different, calories, macros, etc. are different as well, so I wouldn’t go off of any exchange lists from previous challenges with regard to portion sizes.

Best of luck in phase 2! 🙂

[Naomi]

babymamma2000 wrote:

I am Enia, could you tell me please what can i use as sweetness, can I use honey? thanks

Hey there- no honey, that is too high in calories, carbs and simple sugars. The acceptable sweeteners are listed on the food exchange list and grocery list in the e-book 🙂

[Naomi]

jennifer.fuentes.pt wrote:

Should the protein powder be 1.5 scoops instead of 1? One scoop and a medium apple is not close to the 30g protein in the listed meal
total.

Hi Jennifer- I will double check w/ the team on this to confirm, but I believe it is correct since all the meals added up should put you within your target calories and macros for the day 🙂

[Naomi]

tracylawrence12 wrote:

Thanks, Naomi!

You’re welcome Tracy! I hope they turn out yummy, however you decide to make them. Please keep us posted on how they turn out if you end up using dairy-free, as others may love to have that option if the brownies don’t fall apart lol 😛

[Naomi]

canuckkris wrote:

How heavy should your weight be for the exercises performed in the metabolic conditioning workouts in Phase 2?

You should choose a weight that you can do the recommended number of reps and sets with for each exercise, and it should be challenging enough to where the last 2-3 reps are a struggle. Best of luck in Phase 2! 🙂

[Naomi]

tracylawrence12 wrote:

Will Kite or the Daiya dairy free cream cheese work in the brownies? I’ve never baked with either so wanted to check in before I took a chance of ruining a batch…

Hey there- I am not positive as I have never prepped the brownies with dairy free, and Nicole created the recipe with dairy, so I am guessing it would not come out the same as the components/ingredients of non dairy vs can cause different reactions in the cooking/baking process.

[Naomi]

hpboyer wrote:

Another question regarding the brownies meal, I noticed that there are two servings of protein listed there. Is that correct? (In Women’s Meal Plan 2 – Meal 2, Option 2).
LP within the brownies and then another LP for the scoop of protein. Wouldn’t that add up to too much protein for that one meal?
Thanks for your help. Just curious.

jESSICA ESTENES wrote:

I asked this same question this seems to be wrong

Hey ladies- I am double checking this with Nicole and will get back to you asap 🙂

[Naomi]

jsnead2315 wrote:

Hi there,
In plan 2 phase two, meal 2 option 2 are we supposed to have the brownie AND the protein shake or is it one or the other? I attached a pic.

Yes, your meal option 2 is a protein shake and black bean brownie, that is correct.

[Naomi]

Jenny Spears wrote:

Is there an alternative for the Dolphin Pushups? It hurts my wrist/hands.

You can sub with regular push-ups, or elevated push-ups (hands on bench or chair or coffee table, feet on the ground). I hope this helps your wrists! 🙂

[Author]

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