[Naomi]

So, is the belly pooch fat or is it that your lower abs look a little distended, like a pooch in you stomach from eating too many vegetables and have gas type of pooch? This is what I’m confused about, if the pooch is from an accumulation of fat on the outside of your abdominal area or if it’s from your stomach on the inside.

If it’s a fat accumulation pooch I’m sure you’ve heard Nicole mention this before, or maybe not, but you can’t spot reduce fat loss. So in order to tighten up, you will need to lose body fat, and possibly body weight. If you are concerned about losing weight on the scale, but want to lose body fat and tighten up, this is a conflict, since you may have to lose weight in the form of losing body fat in order to tighten up.

Tightening up/losing body fat has more to do with your nutrition most likely than cardio, but it all has to work together in order for you to be in an energy expenditure deficit to lose body fat.

Does that make sense?

[Naomi]

Michelle Schabel wrote:

I just seen the new schedule and I am very sorry to say that I have to pass. The prices have been raised, a lot. Sad 🙁

Hi Michelle- the camp prices have only been raised by about $50, and this is the first time the prices have ever been raised in more than five years to help cover the increased expenses associated with holding these camps. Travel and other costs have increased over the last several years, so unfortunately this is just a part of being able to offer these camps to you guys.

[Naomi]

jlamothe0908 wrote:

I posted this in a different area but never recieved a reply. I am wondering how to tighten up my lower abs. I have lost 10lbs and not looking to lose anymore but just want to tighten up, especially the lower abs.

Hey there! Are you looking to tighten up your lower abs as in lose body ft in that area or is it loose skin? Tightening up could either mean you want to lose excess body fat in an area or your skin is loose in that area, so if you could clarify for me then I’d be happy to offer some suggestions 🙂

[Naomi]

angelica.wrona wrote:

Hello,

I would like to continue with the program beyond week 6. Is there any chance I could receive the PDF format?
I sent a message on my contact page last as of now I have not yet received it. Is there a particular email address for this request to be sent to?
I love this challenge!
Thanks a lot
Angelica

Hi Angelica- if you email your request to [email protected] they will email you back with the PDFs. So glad you’re enjoying the challenge!! Best of luck reaching your goals 🙂

[Naomi]

narby67 wrote:

Hi!, if I would like to use the still cut oatmeal instead of old fashioned one will be the same amount (40 g per serving)? Or not
Thanks in advance

Yep, that is correct! It is still 40g per serving 😉

[Naomi]

blazio wrote:

Hi Ladies,

I’m having a hard time doing shoulder presses with 30lb dumbells for any more than 4 reps. Is there anything you can suggest? I’ve been doing the 4 reps then finishing out the set with 25’s, I’d use 27.5’s but my gym doesnt have them.
I’m grateful for any suggestions.

Thank you

Hey there- if you can’t get the required number of reps for the workout with 30lb dumbbells, that means that particular weight is too heavy for you to do the workout with. Drop down to the 25lb dumbbells so that you can complete the required number of reps for the workout, or keep doing the workout as you have been doing by starting off w/ 30lbs then dropping to 25lbs when you can’t do anymore w/ the 30s. 

[Naomi]

dawn Hogg wrote:

I really miss Nicole’s videos with Q and A’s and of her everyday life, eating out etc. I feel that the past year has just been training clips, which are fab but I miss her everyday chat and advice that she would give from her sofa/desk etc. Is there any plans for this or anything else in the future? xx

Hi Dawn-

Nicole has moved her Q&A to a weekly live Q&A on Facebook in her Nicole Wilkins Facebook Community page. Every week, usually Saturday or Sunday but sometimes on Monday depending on her travel schedule, she does a live video where you can interact with her and ask her questions that she’ll answer for you.

If you aren’t already in the private Facebook group, you can join here by answering a few questions then one of us admins will approve you: https://www.facebook.com/groups/NWFitCommunity/

[Naomi]

Kristen Hassell wrote:

Is it okay to have 1 serving of fruit per day (1×7 = 7 servings per week) instead of 2 on training days and none on rest days (2×5 + 0x2 = 10 serving per week)

Nicole does not advise having fruit on rest days.

[Naomi]

wendy tolles wrote:

Is there a way to look at past challenge videos that we have purchased? Particularly I’m looking for the 2019 10 week photo shoot

Hi Wendy- past workouts for past challenges are no longer available. The only thing you can do for past challenges is get PDF copies of past challenge program that you purchased by emailing [email protected] but the exercise videos are not available.

[Naomi]

raemie wood wrote:

How many kabobs are 1 serving??? The recipe makes 6 kabobs

One serving is one kabob.

[Naomi]

SVNNCAT wrote:

Nicole, when the 40 day build challenge is are you going to provide another plan that will show us how to adjust our eating to show off the our new muscles.

Just a plan not another challenge. Or a plan that we can purchase.

The next Challenge won’t launch until after the first of the year, which will be a 60 day transformation challenge. As far as what you can do after the BUILD Challenge is over, Nicole can personally address what you can do with your nutrition and workouts on her weekly Live facebook Q&A. If you aren’t a member of her facebook community page, you can join here: https://www.facebook.com/groups/NWFitCommunity/

Nicole typically posts a 30 Day Workout Calendar for the entire month of December on her website, and all you have to do to access it is become a subscription member of her site. If you aren’t already a member of her website, you can join here: https://nicolewilkins.com/product-category/memberships/

Good luck with the rest of the challenge and beyond! 🙂

[Naomi]

Brandi Duncan wrote:

So I’ve been on the women’s meal plan three and the first week I had all kinds of energy. But by the middle of week two and even this week I don’t seem to have the energy I had in week one. I’m 5’7 and 161lbs. I see huge changes in my body but I wonder if I’m under eating? I’ve considered trying the mens meal plan 1? Thoughts?

I would stick with the current meal plan. You are in the home stretch now, keep going!! You’ve got this! 🙂

[Naomi]

Anyone interested in personal on-line training should email: [email protected]

Thanks!

[Naomi]

nsviolin2003 wrote:

Thanks, Naomi! Would that still be the case if fruit were to be eaten within the assigned macro/calorie allotment?

That is correct. It is the SUGAR in the fruit, not the carbs, that could cause fat storage as oppose to energy burn. If you eat a potato with 20g of carbs but virtually no sugars, and eat a piece of fruit with 20g of carbs but a higher amount of sugar, the fruit is more likely to be stored as fat than the potato because of the sugar content, even though they have an equal amount of carbs.

It is not advised in this plan to eat fruit on rest days.

[Naomi]

nsviolin2003 wrote:

Im following meal plan 1 which calls for fruit (FR) twice on training days but none on Rest days– is it recommended not to eat fruit on rest days? If so, why?

It is not recommended to eat fruit on rest days because you aren’t exerting as much energy on rest days so the sugar from fruit has a better chance of being stored as fat instead of used for energy.

[Naomi]

martialartgirl wrote:

Wondering how important it is to stick to the sequence of exercises? Asking because when I see the squat rack available I tend to run to it before someone else snatches it even though the rack is used in the middle of the exercise sequence… Also I prefer to do compound exercises while I’m still energized. Of course I want results as well so I’m asking!

Hey there- Nicole designed the workouts with the order of the exercises the way they are for maximum intensity, but if you can’t get to a piece of exercise equipment in a timely manner (you shouldn’t be waiting around for 5 minutes or longer) to use equipment, you can move on to the next exercise and get back to the one you missed. It’s better to keep things moving.

That being said, I wouldn’t just move exercises around and change the order of the exercises just because you’d prefer to do things differently 😉 I recommend keeping the workouts as they are as best you can unless you have to wait around to use equipment.

I hope this helps! Good luck 😀

[Naomi]

Carrie wrote:

Hi Ladies, I’m having (right side only) shoulder “issues”. Some exercises make it hurt others don’t. I’ve been doing my best to simply not over do it. However the incline chest press (bar,bell, or smith) seems to cause it to flare up the most. Is there an alternate exercise with equal benefit? Or should I stick to super light weight for now?
And because I’m falling apart I’m having knee pain when doing the front squat. Thoughts on that one also??

Thank you, Carrie

Hi Carrie- my best advise to you is to go to an ortho and get your shoulder and knees checked out. Without knowing the severity of your issues, I can’t in good professional conscience give you alternate exercises that may still exacerbate any potential injuries you may have.

Pain is our body’s way of telling us there is something wrong internally going on. This isn’t the kind of pain you want to push through or try using lighter weight with. This sounds like the kind of pain you need to go have looked at via an MRI or at least have a doctor tell you what might be going on and what movements/exercises you should avoid so that you can heal.

Best of luck and please keep us posted! 🙂

[Naomi]

nlux wrote:

I am wanting to buy some cloth covered bands like nicole uses in her week two shoulder press with bands workout. can you please tell me the brand of these bands? All my bands are too short for a shoulder press. thanks in advance!

Hey there- I will have to ask Nicole what brand the bands are and get back with you 🙂

[Naomi]

lab1017 wrote:

any thoughts on how to modify to meet macros ? I like the yogurt marinade – but thinking of other ways to prep this one????

I am not sure what you mean “modify the meat macros.” It isn’t a good idea to modify the macros of any of the meals if that is what you’re asking (??)

If you’d like to use the same ingredients and create your own meal using those ingredients, that’s perfectly fine because it doesn’t involve modifying the macros. I think you confused me with the first sentence, as modifying macros would mean adjusting the macros of the meals.

If you Coe up with different ways to prep the meal you’re talking about, using the same food and portion size, please share it with us 🙂 We love hearing new ideas!

[Naomi]

Becky Martin wrote:

Can meal 5 option on non-training days be used for any meal of the day. For instance could you use meal 5 for every meal that day if we choose?

Hi Becky- that is correct 🙂

[Naomi]

Jessica wrote:

Is there an alternative to Hero Curls if we don’t have access to any cable machines?

Hi Jessica- the only other alternative that is similar to that movement would be doing the hero curls with bands instead of cables. Good luck! 🙂

[Naomi]

elizabethaimcintosh wrote:

I know when you overeat you move on but what about if you miss a meal? For the past 2 days I have only eaten 4 of my 5 meals. That is so rare for me, I’m usually always hungry!! Should I eat 5 meals only or add back some food today?
Thank you!!

Hi Elizabeth! I wouldn’t try to make up for the missed meals, just start today and follow the plan for today. If you ever eat too much or not enough, just start fresh the next day 🙂

[Naomi]

Allison Troxel wrote:

I have a sad question:( In the past I have struggled with SI joint issues and for a really long time I’ve been doing really well, but to make a long story short, My SI joint is really fired up again and I’ve had to go back to my Physical Therapist. Now a week later, I haven’t lifted and my PT says I need to take another week off of lifting. This past week I’ve been following Meal Plan 1 instead of Meal Plan 2( which is my plan I’m supposed to follow) Now I guess my question is should I do that for one more week or should I follow the carb cycling program I did on 40 Day Buns and Guns or Summer Shred? I am so sad:( I don’t want to give up this program, but I’m now going to be 2 weeks behind:(
I’m hoping for some guidance:-)
Thank you for your patience,
Allison

Hi Allison- I am so sorry to hear about that! I would stick with what you’re doing now. Wishing you a speedy recovery and hope you can get back to it soon! 🙂

[Naomi]

jESSICA ESTENES wrote:

Ok I need to ask again because this is bothering me meal plan two on non weight training days can u please look at meal one
There is no way a fruit and one carb would ever just equal 28 grams of carbs is this a typo maybe the fruit should have been a fat???
Please let me know because I tried to copy the picture but it didn’t work

I will check (again) with Nicole and get back with you for confirmation.

[Naomi]

festus304 wrote:

Do we need to only eat what is on the list or can we eat other things just as long as the macros add up?

It is recommended that you follow the meal plan as-is, or use the exchange list provided to create your own meal plan based on the calories and macros.

[Author]

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