[Naomi]

Hey there- I believe you are correct, thanks for catching that 🙂

[Naomi]

Hey there- that should be fine, as they are pretty comparable in calories and macros. I would use the same measurement, yes 🙂

[Naomi]

teresalordy wrote:

Hi please could you send me the link to view that last Q&A on facebook. I could not watch it past the 20 min mark it just would not play. Also the whole time Nicole was not clear the picture was all shaky.

Can you please email your question to: [email protected] and someone will get back to you there?

Thank you 🙂

[Naomi]

Hey there- you can weigh out about 28g of macadamia nut halves to equal 10 macadamia nuts 🙂

[Naomi]

Hey there- well, you won’t get stronger glutes overnight 😉 so keep doing what you’re doing and just give it time. I mean a long time, not just a few weeks. Weak glutes are very common, and just like strengthening any weak muscle, it can take months to strengthen a muscle group. All of Nicole’s workouts labeled “glutes” with something else (quads, hamstrings) will help strengthen your glutes over time.

As far as this challenge goes, you can either do the exercises without the hip circle until you strengthen your glutes enough to be able to use the hip circle, or you can use a band with less tension than the hip circle. It is a progression, just like progressing lower and lower in a squat, or being able to lift heavier weight in a squat 😉

I hope this helps! Keep up the great work, and keep pushing hard 😀

[Naomi]

As long as you are within 5g of the total target macros, you’re fine. So if you can’t find tortillas with 0g of fat, the tortillas you’re using are fine, or you can choose one of the other post-workout meals.

Just look at your total fat grams for the entire day, and as long as you are within 5g above or below the total fat grams target, you are in the target zone 🙂

[Naomi]

Hey there- I recommend starting with oe for a few days, then see how you feel and add the second one if you feel fine. Good luck with the challenge! 🙂

[Naomi]

janet wrote:

I am not a member but I am a challenge participant. I’d like to view some of the videos posted under the blog but when I click on them they just take me to “join”. As a challenge participant are we not considered a monthly member? It seems like we should be so we have access to all this info. Not just info and links under the challenge.

Hi Janet- The monthly membership is a totally separate purchase with separate benefits than the challenge.

If you purchase the monthly membership, you are purchasing all of the content and benefits that the monthly website membership offers (which is $9.99 per month). Members are not able to see any of the challenge content, material or videos within the challenge unless they purchase the challenge.

If you purchase the challenge but did not purchase a monthly web site membership, then you are able to view everything that is included in the purchase of the challenge – all the content, workouts, nutrition, videos, etc. but not the web site membership content.

If you are interested in seeing the content available to web site members, you can try the monthly membership and see if you like it, then cancel any time if you don’t feel it is beneficial to you. I hope this helps! 🙂

[Naomi]

Hi Joanna- if you can, go ahead and try to push through the shoulder workout as best you can, or you can incorporate one of the rest days instead to give your shoulders and extra day to recover, then do your shoulder workout the following day 🙂

[Naomi]

Hi Perry- no, the barbell step ups and deadlifts are a superset, then the curtsey lunges are straight sets.

[Naomi]

Hi Joanna- there isn’t a specific time, as long as you get all your meals in. What you’re doing is great! 🙂

[Naomi]

Hi Amy- this is such an individual thing, it’s really hard to give you a blanket answer that applies to everyone. What may be “too much” for one person might not be enough for another depending on a lot of factors, which is why Nicole gives you the option.

If you stick just to what you mentioned you are doing, that should be fine 😉

[Naomi]

Hey there- All of the cardio workouts are designed by Nicole knowing that people will be using a wide variety of machines and brands of machines, which all vary GREATLY wit regard to maximums, inclines and levels. No two machines, not even the same brand, are completely equal. We have a row of 10 stair climbers at my gym and although they are all the same exact brand, level 10 feels harder on one machine than the other.

My best advise to you is set it at levels and inclines based on your perceived rate of exertion and effort. Try different ranges of levels and inclines on the machines you have access to and see which ranges of levels and inclines are challenging but doable for you based on the outline of the cardio workouts.

I hope this helps! Good luck with the challenge 🙂

[Naomi]

mpetersen1205 wrote:

Hi! I am lucky enough to have a wonderful fiancé who is doing the challenge with me. I am on meal plan 1, and get a serving of blueberry bread 5oz of yogurt, extra blueberries AND butter. His only has 1 serving of bread and almond butter. Is this correct? I feel like my meal has way more than his?

That is correct. Here are the totals of the extras, not including the blueberry bread:
Women’s Meal Plan 1:
-25g blueberries
-5 oz plain, nonfat Greek yogurt
-14g butter
Equals: 163 calories; 6.6g carbs; 11g fat; 9.5g protein

Men’s Meal Plan 1:
– 32g (2 TBSP) all natural peanut butter
Equals: 190 calories; 7g carbs; 16g fat; 8g protein

[Naomi]

pwassegijig wrote:

There is no video link for Barbell Curtsy Lunge

Hi there- can you please email this to: [email protected] and they will help you with any technical issues there? Thank you! 🙂

[Naomi]

Hi Bridgett- yes, cooked or steamed is fine as long as you don’t add anything other than seasonings listed on the grocery list 🙂

[Naomi]

Hey there- I have never heard of this happening before, but there will be some adjustments to the new meal plan if you aren’t use to consuming what you’re consuming. My recommendation is to give it a few more days and see if you feel the same. I wouldn’t recommend increasing your sugar intake, and the protein increase is really not a significant enough of an increase to where you’d be affected by it with the symptoms you’re describing.

Please keep us posted!

[Naomi]

Hey there- you can send to: [email protected] for consideration. Thanks! 🙂

[Naomi]

iskater1 wrote:

I have only checked for phase 1 but I can’t access the following Day 4 deadlift and Day 5 barbell curtsy lunges

As mentioned above, can you please email the specific videos you aren’t able to access to: [email protected] and they can help you there? Thank you.

[Naomi]

Gina wrote:

I made this recipe tonight. I wanted to ask about the salsa measurement. I measured out 1/2 cup and it came to 120 grams,not 240 grams. Should we be measuring 1 cup which equals 240 grams or 1/2 cup at 120 grams?

Thank you

Hey Gina- Thank you for catching that! It should be 1/2c (120g). We will get it corrected in the document 🙂

[Naomi]

vianneyvp wrote:

Hi, I tend to have lower back pain from a past injury. Is there an alternate workout I can do instead of the barbell rows?

Hey there- if you click on the video demo link to each of the exercise, alternative exercise or modifications are listed under the video: https://nicolewilkins.com/exercise-demo-barbell-row/

[Naomi]

Michelle Metcalf wrote:

Naomi,
Do you know what reasons NW does not incorporate as many vegetables in her plans? It seems she leans towards potatoes or rice or oatmeal. Just curious. I’m coming off another diet that was lots of veggies and no way on rice or potatoes.

Thank you! I just like to understand the why in her choices. This is not meant to be critical of her diet. She obviously has great success on it as well as all her participates.

Hi Michelle- I think it really is an individual perspective whether or not Nicole has a small or large amount of vegetables in her program. If you’ve been eating quite a bit of vegetables on a regular basis before this challenge, then it may seem like a smaller amount than what you typically eat. If, on the other hand, you eat little to no vegetables on a regular basis, it may seem like there is a large amount of vegetables on this meal plan. The same could be said for cardio — if you’ve been doing a lot of cardio prior to this challenge, you may question why Nicole doesn’t have that much cardio in the challenge, but if you have been doing little to no cardio prior to this challenge, it may seem like a ton.

It all depends on your reference point with what your fitness and nutrition was like prior to starting this challenge.

Factoring in both fruits and vegetables on ALL of the options for the meals (you can choose any of the meals, including vegan if you want to incorporate more vegetables), I see only one meal option out of the 15 that doesn’t include a fruit or veggie.

Every challenge, Nicole aims to have a well-balanced meal plan that isn’t heavily targeted on one particular food or food type, and that is the main reason why the food sources are chosen the way they are – well-balance, healthy, nutritious foods as well as a variety for personal preference, and some foods that may be perceived as “off limits” or “unhealthy” but can be incorporated into a healthy meal plan in moderation 🙂

I hope this helps explain it a little better! Good luck with the challenge, and enjoy! 😀

[Naomi]

Renee wrote:

I thought I heard Nicole say there were video links to each exercise. I don’t see those on my login! I do remember those helpful videos in the last challenges I’ve done.

thanks,
Renee

If you scroll to the very bottom of this page: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2019/?section=training-phase-1 you’ll see a heading PHASE 1 WEIGHT TRAINING WORKOUTS & EXERCISE VIDEO LINKS and the video links are under that heading.

Good luck with the challenge! 🙂

[Naomi]

Ah, gotcha. The incline angle allows for more range of motion so your muscle is stretching and contracting at a greater range 🙂

[Naomi]

Ok, gotcha. So if you look at the PDF document, you will see a column for:
1. EXERCISE (push press)
2. SETS (5 sets on this particular exercise)
3. REPS (2×15-20 warm-up / 3×6-10)

What all of this means is that you will do a TOTAL of 5 sets. The first 2 sets will be warm-up sets and you will do 15-20 reps on the first two warm-up sets, then for the last 3 sets (working sets) you will do between 6-10 reps.

Does this make sense?

[Author]

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