[Naomi]

blazio wrote:

Hey Guys!

I’m not going to submit my pics for the end of the Challenge. I tweeked my back mid way through and missed 8 days of training. I’m going to continue doing the challenge on my own and make up the time until the PSR 2019 starts. I’ve purchased a foam roller and watched Nicole’s video on how to use it as well as her 8 Low Back Stretches video. I’ll be putting more emphasis on recovery and stretching after every workout from now on, just as she recommends. The Challenge was great, I really liked it!

Thank you

I hope your back feels better soon! Please keep us posted!! 🙂

[Naomi]

angele.menard wrote:

I havent kept up with cardio portion / intensity in this challenge. However I spend alot of time walking weekdays during lunch. And I live in a robust city of Toronto so I spend about 8 hours on weekends just walking the city.
Is this considered cardio?? Is it doing anything or does the cardio need to be intense heart rate up?

The cardio needs to be intense to get the heart rate up to what Nicole outlines in the cardio portion of this challenge. Walking is not considered a cardio session in reference to this challenge as described in the Cardio Section (heart rate zones, duration and frequency of cardio as well as intensity)

[Naomi]

Hey there- the best exercises for building muscle in the upper chest are:
– incline bench BB press, Dumbbell press, Smith Machine press
– Dumbbell chest flyes
– Cable chest flyes
– Machine chest flies

As far as the rippling cleavage, that will show with fat loss. Someone may have a lot of muscle in their chest but if they have quite a bit of fat to lose, the ripples/muscle cleavage will only show with a leaner physique.

I hope this helps! 🙂

[Naomi]

Hey! Without working with you one-on-one and seeing in detail how your bod has been responding it is hard for me to say 100% for sure what the most effective nutritional adjustment would be for you. The best thing I can say is just try the drop you mentioned for a week or 2 and see how your body responds to it. If it’s too drastic, you can always go back u to where you are now.

Another option would be to just stay where you are for another 2-4 weeks to see how your body continues to respond. It could be that you are in a good place with your calories/macros and workouts, you just need a few more weeks to see more of the fat loss 😉

I hope this helps!

[Naomi]

susanmpratt wrote:

Hello,

I read somewhere that our food totals would be decreasing each meal plan…I think?
One of the meals went to 4oz lean turkey from 3oz and 4oz carrots from 3 oz…but the 4 Triscuit crackers were dropped. I am assuming this still decrease the overall caloric amount in the meal?

Smiles,
Susan

Correct, all of the meal plans and totals for the remainder of the challenge are correct 😉 Good luck with the final stretch of the challenge! 😀

[Naomi]

Marcia wrote:

Hi Nicole/team,
First of all I would like to thank you all for this challenge. I’m enjoying the process, the food, the workouts, the way I feel, my confidence in the gym; I’m very grateful to you guys for this.
I would like to continue this plan for another month, should I restart with phase 2 or phase 1? Also, should I incorporate a re-feed meal before restarting?
Thank you so much.

Hi Marcia- without knowing more about you and how your body has responded to the challenge and what your continuing goals are, it is hard to say specifically which phase you should re-start with and if you should have a cheat meal or not before starting back up. It really is up to you if you want a cheat meal after the challenge is over. Do you feel that you need it mentally as a little break and it would help you once you start back up again? Or is it not that big of a deal if you have it or not, and could do without it?

As far as which phase you start back up with, which one would you prefer to start with based on where your body and mind are at when the challenge is over, and what phase do you feel would help you better reach your goals to start back up with?

[Naomi]

Allison Troxel wrote:

I have a similar question because I’m 5’4.5″ I’ve been following Meal Plan 2 which has been good for me because I didn’t want to lose too much more weight after the Buns-n -Guns 45 day Challenge, but should I follow Meal plan ! since I’m only a half an inch taller? I weigh 125 right now and that’s been pretty consistent. I truly love these challenges! They help me focus so much!
Thank you for your advice,
Allison

Hi Allison-

I am so glad you are enjoying the challenge! My recommendation is that you follow the meal plan Nicole recommends for your height, however you know your body and your goals best. Depending on how your body responds to foods and workouts, and what your goals are (ex: not wanting to lose too much weight) you will need to decide for yourself what meal plan to continue using based on all of those factors 😉

Good luck with the rest of the challenge! 😀

[Naomi]

krp12102 wrote:

I should add I weighed myself this morning and I actually hit 131.6…that may change tomorrow LOL but just thought I’d mention it.

You should pick your meal plan based on your height, not your weight, as Nicole mentions throughout the challenge. Choose the meal plan that correlates with your height, which is Meal Plan 1 😉

[Naomi]

Hey there- how tall are you?

[Naomi]

teresalordy wrote:

Have got the worst pain in wrist heavily strapped and taking painkillers today wanted to do my Tabata or accelerated HITT but think this will just make it worst – help what should I do ! Rest and keep nutrition to plan ? Thank you

Hi Teresa- I really don’t know what is causing the pain, and since it sounds like it could be serious you may want to go get it checked out just to be safe. You could also just try resting and icing it for 2-3 days and if the pain hasn’t subsided by then, definitely go get an x-ray or have an ortho check it out.

I hope your wrist feels better soon!

[Naomi]

Hi Renee- you may want to email Nicole with this question at: [email protected] or [email protected] as this sounds like it’s not really a simple thing to answer since there are quite a few factors involved. The only way she (or any coach for that matter) can really give an honest opinion of where you start, how you know when to begin, what division, how long it will take and other questions you have, is if she sees your body and where you’re at now, what your workout schedule is like, what your nutrition is like, what your life schedule ad commitments are like, how realistic the dedication and time commitment for competing is for you in your life right now, what your priorities are, any and all health issues and concerns, financial commitments to competition prep, etc.

It’s not really a straight-forward answer, though we’d be happy to help if you email one of the above email addresses 😉

[Naomi]

Wendy wrote:

So I have been out for 3 weeks because I broke my toe/foot and tore ligaments. I am trying to get back to doing upper body, i can’t do lower or any of the cardio. My question is..do I still follow the meal plan? I am on the first meal plan…I weigh 129 and i am 5’4.
Thank you!

Oh man! Toe/foot injuries are horrible, I know from personal experience. I am so sorry! Yes, just follow the meal plan as-is, the calories will continue to decrease as you progress through the challenge. They are pretty low, so there is no need to go any lower. Good luck, and please keep us posted on your recovery!

[Naomi]

atnelson28 wrote:

When I click the video link for the incline push up for Monday Phase 2 training, it takes me back to the main page for the challenge.

Can you please email this problem to: [email protected]

They can take care of any technical issues you are having there, thank you! 🙂

[Naomi]

Melissa Brown wrote:

Just double checking— it’s just 2 sets for the bicep curl/tricep/jumping jacks? Yes?

Correct 😉

[Naomi]

Hey there- you should aim for about 120-130 calories for the flour tortilla. Good luck with the rest of the challenge 🙂

[Naomi]

Hi Becky- no, regular turkey breast will have a higher fat content. Best to stick with 99% lean ground turkey 😉

[Naomi]

Hi Janet- it’s kind of like building strength for a push-up. Only go as low as you are able too until you build up the strength to go lower. Just do what you are able to now, and then when your core gets stronger you can flatten out a little more with the ab rollout exercise 😉

[Naomi]

Hey there- I have no idea what could be causing this. It could be any number of things. Have you had your hormone levels checked? Are you taking any medication? Did you start taking a fat-burner you haven’t taken before? Are you drinking plenty of water? Getting adequate sleep? Do you have any health issues such as high blood pressure or hypertension? Do you have any food allergies? Which meal plan are you following and what meals are you choosing? Is it after eating a specific food?

[Naomi]

Hey Janna- if you look at the bottom of the training section where the video links are to each exercise, there are alternate exercises/modifications listed below each exercise demo video when you click on it.

If you have any questions about modifications for specific exercises that you don’t see a good alternate for listed, please feel free to ask here. Also, try icing your knees after each leg workout to reduce inflammation and swelling.

I hope this helps, good luck! 🙂

[Naomi]

Hey there- I am so sorry you tweaked your back! Please take it easy and slow when you try to lift again on Sunday. Yes, if you aren’t lifting then follow your rest day meal plan.

I would skip the re-feed since you are taking more rest days than usual because of your injury. Good luck and please keep us posted on your recovery!

[Naomi]

jESSICA ESTENES wrote:

One thx for answering

Hi Jessica- no, it should not be reduced fat, just regular 🙂

[Naomi]

Hi Rose- not necessarily, no. Are you following the challenge meal plans? If so, which meal plan are you following and what options are you choosing for your meals?

[Naomi]

Hi Rose- not necessarily, no. Are you following the challenge meal plans? If so, which meal plan are you following and what options are you choosing for your meals?

[Naomi]

Hey there- the Summer Shred Challenge is a cutting, deficit, body fat loss, reduction challenge. It is not a bulking, building challenge. If you are interested in getting personal guidance from one of the Nicole Wilkins Training Team trainers in order to reach your personal goal of building more muscle, you can email [email protected]

Good luck with your goals 🙂

[Naomi]

Hey there- I would stick with the meal plan as-is. I hope you recover soon!!

[Author]

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