Naomi
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When you go into the workouts there is a “join” in the upper right corner. Okay thank you for the information.
Are you looking in the ebook PDF or are you accessing via Nicole’s website? If it’s on the website, that is to become a member of Nicole’s website and doesn’t have anything to do with the challenge.
I have done the first two days of exercises. Am I suppose to hit “join” each day. I have not done that for either exercise. Please let me know. Thank you for your help.
Forgive me, I am not sure what you are talking about. Hit join where? This is not something you ever need to do, you just follow the workouts and meal plan in the challenge in the ebook PDF. Where do you see “join”?
Is there a food exchange for regular green peas? I know they are more of a carb than a vegetable and I love them but didmt know where to fit them in. I see snow peas but thats different than regular peas. I suggest you only use the foods in the meal plans and on the exchange lists and just wait till the challenge is over to incorporate foods that aren’t included in the challenge. Regular pease are higher in sugars and carbs so they aren’t an even exchange with veggies, which is why they aren’t included.
Its says on non training days to est meal 5 as the alst meal. So basically thats protien and my fruit closer to bed time than any of the other meals. I thought it was better to eat a slow digesting carb closer to bed time. So I was just wanting confirmation that this was still beneficial to do instead of swapping that for 4 on non training days. Idk I just feel lile the fruit sugar would have time to give me afternoon energy as meal 4. We recommend that you eat meal 5 as your last meal of the day on non lifting days for best results for optimal recovery and repair.
I would like to incorporate more fruit and im kn the lowest calorie plan soy only fruit is meal 5 after my workout. Can I swap half starchy carb at breakfast for half a fruit?
This is not recommended, no. For best results, follow he challenge as Nicole has it laid out. Fruit has quite a bit more sugar that starchy carbs and is not an even exchange.
I am confused about the workouts format for Mon and Tuesday. The calenders and chart say legs Monday and shoulders Tuesday but the workout with videos are reversed . I did shoulders today because that was the video listed for Monday and not sure if it was supposed to be legs. Follow the workouts, the calendar lists the FOCUS of the workouts but your will be working multiple muscle groups during each workout, not ONLY the muscle group that the workout is focus on 😉
Also there is se leg work in the shoulder video and leg day is either prior to or after it, im guessing Nicole has it worked out to where we dont overtrain because I thought you weren’t supposed to work the same muscle groups on consecutive days. Same answer as above, you will be focusing on using several muscles during these exercises but have one that will be the main focus. You will not be overtraining if you work the same muscles multiple times per week unless you are working them hard and exhasting them. Nicole designed these workouts to where you can work multiple muscle groups multiple times per week without overtraining or risk of injury.
When I do squats with dumbells it seems to be easier on my back/neck to hold them at my sides instead of on my shoulders. Ive always wondered if this was still just as effective. Holding them on my shoulders limits the weight I can use but my legs can take more weight and it always seems/feels awkward to me to put them on my shoulders unless it’s a barbell. Yes, dumbbells are fine and just as effective. If it feels better on your body, it’s probably better on your individual body to use dumbbells instead of a barbell. I feel the same way and don’t do barbell back squats anymore, only dumbbells in my hands down by my sides for squats.
I know it says you can switch up your rest days but just wanted to make sure I’m clear that the program is set up so that if I want to do all 4 workouts Monday thru Thursday that could I still do this?
You can do that, yes, unless you need a rest day in between. As long as you keep the workouts in order and as long as you aren’t feeling burnt out or too sore, that is fine to do. If you start feeling too sore or like you aren’t recovering well> I recommend you break of the 4 days of straight workouts with a rest day in there somewhere.
Ok gotcha!
Are blocks 2-5 all emom or just block 2? Just Block 2
Are the supersets three rounds of each superset? Each block is 8 minutes so you have 8 minutes for each block to get the number of reps indicated in for each exercises of supersets or trisets with as many rounds as possible that you can get in.
This is for the trisets also.If block 6 is amrap, then are the reps listed just for reference? AMRAMP in this case stands for As Many Rounds As Possible, so do the number of reps indicated for as many rounds as you can get in the 8 minutes.
Read over page 17 again so you can have a better idea of how this is set up and how these workouts work 🙂
I’m going to try something different and try the vegan food plan. I’ve never eaten full vegan before. Wondering if it is better to ease into it or just dive in 100% ?
It doesn’t matter if you ease into it or just switch cold turkey to vegan. You are pretty much just eliminating animal-based foods to all plant-based foods, which really doesn’t (in itself) affect your digestive system.
I might have overlooked this in the materials but what should be our goal on timing of food. I know meal 5 is after workout but otherwise every 3 hours or when you can?
About every 3-4 hours, but it really depends on each individual, what your daily schedule is like, around when you get hungry, when you can fit in meals, etc. There isn’t really a one-size-fits all, it’s whatever works best for you 🙂
Hi! I need clarification on the blocks. Are blocks 2-5 all emom or just block 2? Are the supersets three rounds of each superset? And the trisets two rounds of each? If block 6 is amrap, then are the reps listed just for reference? Thanks!
Hi Rosemary! Can you please let me know which workouts you are following so I can best answer your question? If you give me page numbers in the ebook of the workouts you aren’t sure about, that would help even more 🙂
Do we measure the protein raw or cooked? Meal plan says 4 oz ground turkey, or 4 oz fish…
Thank you!All proteins are measured cooked.
Maureen,
Thanks for your advice and feedback. I appreciate your time. If you were in my shoes, would you follow the muscle building plan for nutrition or the fat loss, especially if I have to back down on my weight that I lift if my shoulder starts bothering me again?
HeatherIs your goal for this challenge mainly body fat loss or mainly muscle building?
Good morning!
In looking at the calendar, we have two Mondays (june 30 and July 1). Just to clarify, we have until end of day Tuesday, July 1 ti submit after photos, is that accurate?Thanks !
July 1st is a Tuesday, that is a type-O. You have until end of day Tuesday, July 1
The recipe notes a third provides 19g protein. My calculations only give me 12g protein in a third of this recipe (18g in the .75c yogurt and 20g in 1 scoop protein powder divided by 3). Is there a special nonfat greek yogurt that provides 34g in 3/4 cup?
I am not sure what greek yogurt Nicole used to calculate this recipe. If you’re tallying everything up in a food journal, you could always make up any protein you feel like you’re missing by adding protein so your totals come out closer to your meal plan goals.
Hello, I don’t ever seem to get welcome emails with the password…I can get in, no problem…but can you share the password so I can reorder some protein? Thank you.
It’s: SHREDZ25
Is 185g of Unsweetened Applesauce for Phase 2 (Women’s Meal Plan 2) correct for 3/4 SC. I thought it might be a lot and wanted to confirm.
185g is correct for 3/4c applesauce, yep 🙂
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaIt’s: SHREDZ25
When should you typically start to see results? I’ve haven’t lost any inches and I’ve been gaining weight, I’m not sure what to do. I’ve followed the program and have been getting in five days of cardio. I haven’t worked out in five years so I thought I would see some progress by now.
The first phase is more of a muscle building phase, and phase 2 is when you start to lean out, so gaining some weight the first phase is not unusual, The second phase, you should start to lean out. We are only 3 days into the leaning out phase, so give it a week or two 🙂
How many ounces or grams of ricotta cheese are considered 1 serving of lean protein? Trying to use up the leftovers from phase 1.
Thanks!
1 serving of a lean protein should equal 25g of protein, so look at your nutrition label on your cheek container to see how many grams of ricotta cheese is equal to 25g of protein.
Hey was there a discount code given for merchandise for the Summer Shed 2025 challenge. I don’t see it in my email when I signed up.
Thanks LishaLet me confirm the code and get back with you, I want to make sure it’s correct 🙂
Do you just add a set of lunges after or when you are in the push-up position you individually bring each leg up? The video just links back to the original inchworm.
Thanks!They aren’t regular/traditional lunges, it’s a “runner’s lunge” once you’re in the plank position. You’ll see the instructions under the exercise “Inchworm Pushup w/Runner’s Lunge” *once you reach plank position, bring one foot up to your hand in a runners lunge.
Does that make sense?
I thought we could use the food exchange list for anything in that same food group, V for V, LP for LP, etc.
Are you supposed to be only doing Option 1 for the whole day or only Option 2 for the whole day?
If we use the food exchange list, things will be different if I pick option 1 vs. option 2 with them not being the same.
You can use both Option 1 and Option 2 throughout the day. If you haven’t watched her nutrition videos HERE then you might want to go over them, as she explains all of that in the videos. Also, if you look at the bottom of the meal plan, you will see that both Options 1 and 2 come out to the same calorie and macro totals for each meal and for the whole day.
I was looking over the meal plan and starting to use the exchange list. I noticed that on Meal Plan 2- Meal 2- Option 1 and 2 are the same but one only has 1/2 V and one is a full V.
Is this an error? How are these equal with one being only half V?
If you look at all the meals, Options 1 & 2 will have slight (emphasis on slight) variations with some of the portion sizes in the exchange list. The ranges are all within the totals that add up to the calculations for the meal plan goal calories and macros.
Wow I was clearly half asleep when submitting my question!
Meant to say – I eat my POST workout meal within 30 minutes, and my macros have been on point all day.
Thank you
This is a very individual thing. Some people do better with food in their stomach before strength-training, others prefer to not have much in their stomach before strength-training. Do what works best for you 🙂
Thanks!
I just looked at a calendar, my calendar shows July 1st is on a Tuesday.
Any clarification on this yet?
I answered above 5 days ago with correction on how to conduct this finisher 👍
Hi
I noticed the calendar for the after photos has July 1 on a Tuesday, but July 1 is on a Wednesday. Is the last day for photos Tuesday, July 1 or Wednesday, July 2 thank youRebecca
I’ll reach out to Nicole for confirmation.