tr90 programme guide - european market

TR90®

TR90® TR90® TR90® TR90®

AT-A-GLANCE DAILY REGIMEN

© 2013 NSE PRODUCTS, INC. 86108254_EN_1308_CD-LS_WMN

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PROGRAMME GUIDE

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TR90® PROGRAMME GUIDE

TRANSFORM YOUR LIFE IN 90 DAYS

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By choosing to follow the TR90® Weight Management Programme, you have chosen to embark on an exciting transformational journey. You will join in the success of the many that used this programme to achieve their ideal body shape.

The TR90® programme is based on the latest advancements in weight management science. Unlike other weight manage-ment programmes that only focus on superficial approaches, TR90® targets both the internal and external sources of weight management.

The programme is designed to optimise your body and mind for peak performance. It combines revolutionary supplements and nutrition with adapted fitness methods, resulting in an unmatched opportunity to unlock your body’s full potential.

TARGETING THE SOURCES: METABOLISM AND MUSCLE MASS

The human body is an efficient machine. It breaks down food, absorbs the nutrients and delivers them to provide energy to all of the body's cells. The amount of energy we need is determined by our metabolic rate, measured in calories per day.

The biggest contributor to metabolic rate is resting energy expenditure, also known as Basal Metabolic Rate (BMR). Your BMR is the amount of calories you would need if you laid in bed all day and did not move. In other words, it is the amount of energy your body needs just to keep you alive and perform basic functions like breathing, keeping your heart beating and maintaining your body's tissues.

average population: 2,000 kcal

An average BMR fluctuates between 1,200 and 2,400 kcal/

day, it can reach 10,000 kcal/day for an athlete, and 16,000

for a professional swimmer!

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1Aging of the human neuromuscular system. Vandervoort AA. Muscle Nerve; 25(1):17-25, 2002. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. Lexell J et al., J. Neurol. Sci. 84(2-3):275-94, 1988. Muscle fiber size and function in elderly humans: a longitudinal study. Frontera W et al. J.Appl. Physiol, 105(2):637-42, 2008.

Did you know?After age 20, your BMR de-creases by 2 to 3% per year.

And between age 20 to 85, your muscle mass declines by 40%.1

athlete: 10,000 kcal

professional swimmer: 16,000 kcal

Muscle mass is an important factor to consider in determining your BMR. Muscle is more active and energy-demanding than fat, so if you have a higher percentage of muscle compared to fat, you will have a higher BMR. The higher a person's basal metabolism, the more calories that individual burns off.

As you age, lean muscle mass diminishes and so does your metabolic rate. Because your muscle mass and metabolism decline, your ability to process food is reduced and this leads to a fat mass increase.

THE TR90® PROGRAMME G

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TR90® JSYour 2-week boost to get you primed and ready for lasting success.

TR90® PROGRAMME GUIDEThis guide brings you all the recommended eating and exercise information you need to achieve your TR90 objective.

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TR90® is a comprehensive weight management pro-gramme made up of food sup-plements, meal replacement bars and a programme guide. The programme will target two main dimensions in order to help you to improve your body shape: mind and body.

TR90® M-BARSAn easy and delicious solution that removes the guesswork − giving you the protein you need to contribute to a growth and maintenance in muscle mass.

TR90® COMPLEX CIs your mind ready to feel the transformation? Complex C will help strengthen your will-power while you are on your journey!

TR90® COMPLEX FRev up your body’s system! Ingredients such as green tea extract will help you to enhance your metabolism.

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At times, managing your weight can be a struggle. So, having positive thoughts about your weight management should be your main priority. TR90® is designed to help you become your best you: mentally and physically. The TR90® programme will help you to improve your daily lifestyle and keep your motivation at an optimal level. TR90® stands apart from other weight man-agement programmes in that it empowers and helps you to reach your goals.

Is your mind ready to feel the transformation? JS and Complex C will give you the right push and help strengthen your willpower while you are on your journey!

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STEP 2: TAKE THE RIGHT MEASUREMENTS

TR90® will help improve your body shape. To see the evolu-tion and keep your motivation throughout the programme, take your measurements and see how your muscle mass evolves.

Keep track of the following measurements:

1. Upper Arm: Measure around the largest part of your arm (above the elbow).

2. Chest: Measure around the fullest part of your chest or bust by wrapping the mea-suring tape under your arm-pits, around your shoulder blades, and back to the front.

3. Waist: Place the measuring tape about 1,5cm above your belly button and then wrap it around your torso. Exhale before measuring and wait to inhale until you have completed the measurement.

STEP 1: SET YOUR GOAL

The most important part of a healthy weight management programme is to set goals. Re-alistic goals provide a plan for change and position you for success. Set both short- and long-term goals and make them measurable. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. For example, a short-term goal could be how many kilometres you are going to run and for how many days per week. A long-term goal could be the amount of centimetres you would like to lose at the end of the 90 day-period. Take a moment now to write down your goals in the diary part of the guide so that you can reference them over the course of this programme.

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4. Hips: Place the measuring tape around the widest part of your hips or buttocks and measure all the way around.

5. Thighs: Measure around the largest part of your thigh.

6. Calves: Measure around the largest part of your calf.

7. Your body fat percentage: Measure with a body fat per-centage scale at home or at a fitness centre.

STEP 3: GET SUPPORT FROM OTHERS AND SHARE YOUR SUCCESS

Actively managing your weight is a personal challenge, but getting support from others on your journey can help you tre-mendously. There is real power in sharing your goals. We en-courage you to connect with someone else who is also do-ing the TR90® programme, a family member, a friend, etc. Share your experiences with them, as their support can in-spire and motivate you more than you would ever expect.

STEP 4: KEEP TRACK OF YOUR PROGRESS

The Diary section of this guide provides you with all the pro-gramme details for the coming 90 days. Fill in your diary on a daily basis and get started on your journey.

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An important part of the TR90® programme is its innovative, yet easy to follow eating plan and the recommended exercises. The TR90® eating plan will help you to develop healthy eating habits that will enable you to realise your TR90® goals.

Let us start with some basics about nutrition. Your body needs six essential nutrients to carry out its basic functions. They will be classified into three main categories:

• Build

• Fuel

• Protect

The TR90® eating plan uses hand sizes as a guide to food portion sizes. This system takes advantage of the fact that portion sizes for each individual should be proportional to their body size; a larger individual has a larger hand and should consume more calories to maintain lean muscle tissue and avoid hunger.

The TR90® programme is based on a high protein diet. Protein provides your body with the necessary material to produce further proteins, hor-mones, enzymes, muscle fi-bres, etc. Our body is not ca-pable of storing a lot of this nutrient, so dietary intake is vi-tal in order to maintain muscle mass and organs.

Proteins are the building blocks of the muscle. If your body does not have enough protein, it cannot maintain the muscles it already has and also build new muscle tissue.

Food proteins have two main origins: animal and vegetal.

Serving size for animal proteins: Size and thickness of palm of hand (not including fingers).

Serving size for vegetal proteins: Size and thickness of fist.

PROTEINS

BUILD

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Carbohydrates represent the most important source of energy for your body and are vital for a healthy diet. They are excellent sources of quick burning energy. However, a diet too high in carbohydrates can upset the delicate balance of your body’s blood sugar lev-el, resulting in fluctuation in energy and mood, which leave you feeling irritated and tired.

Fats are essential for a healthy body, providing a source of energy and carrying vital nutrients (such as vitamins A, D, E and K). Fats also play an important role in food manu-facturing and cooking, making our food taste good. For good health, it is necessary to pay attention to both the type and the total amount of fats in your diet. An excessive consump-tion of fats in general and saturated fats in particular is known to be a major factor influencing blood cholesterol levels and weight issues.

Just like proteins, fats in foods have two different origins: ani-mal and vegetal.

Serving size for carbohydrates: Amount that can fit into cupped hand.

CARBOHYDRATES FATS

FUEL

Dietary fibres are plant cell materials that resist digestion by the endogenous enzymes of humans. They arrive intact in the gut where 100,000 bil-lion bacteria will use them as a source of food to reproduce themselves for a healthy intes-tinal flora.

Grains and cereals contain less water than fruits and vegeta-bles and therefore generally provide more fibre per gram of ingested material.

Serving size for fruit and vegetable: Amount that can be held by open palm.

Vitamins are compounds that are essential for proper body function and growth. Vitamins also may be referred to as mi-cronutrients. They can be de-rived or synthesised from plant or animal products.

Minerals are inorganic nutrients. They are found in foods that are essential for growth and health. Some are necessary in small amounts (trace elements like iodine, se-lenium …), while others must be present in higher amounts on our plates (mineral salt such as calcium and iron).

5 SERVINGS

DIETARY FIBRES VITAMINS & MINERALS

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• By distributing protein intake throughout the day, metaboli-cally active lean muscle can be maintained.

• In order to maximise the burn-ing function of metabolism, it is important to eat at regular times and eat snacks between your main meals.

• If you are struggling to stay satiated between meals, try to choose a high protein snack.

FUELBUILD PROTECT

WHAT DO YOU NEED TO EAT PER DAY ?

M-Bar is developed to keep you satisfied on a daily basis. Best of all, it can be easily inte-grated into your lifestyle as it is. The bars are convenient, discreet and ready for use on-the-go.

M-Bar also offers a TR90® - adapted nutritional approach:

• Brings all the requirements of one main meal into one bar.

• Contains the right amount of high quality proteins, which contribute to the growth and maintenance of muscle mass in a convenient and easy way.

• Contains the right quantity of fats and carbohydrates to help fuel your body.

• Provides vitamins and minerals to help protect your body.

The M-Bar replaces one meal. You can have it either for break-fast, lunch or dinner, depending

on what works best for you.

M-BAR: YOUR ON-THE-GO MEAL REPLACEMENT

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TR90®

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Choose from the best choices For your convenience, we have included at the back of this guide a handy overview of food categories. Let it help you make the best decisions when preparing your menu.

Now that you know more about nutrition, this is what your daily TR90® regimen should look like.

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AT-A-GLANCE DAILY REGIMEN

MEAL TIME: LOOKING FOR INSPIRATION?

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Breakfast

• Muesli + cottage cheese/Greek yogurt + fruit.

• Eggs, cooked to preference + fruit.

• Oatmeal (non-instant) + Greek yogurt.

• Scrambled tofu. Add some onions, green peppers or other veggies, some light soy sauce or tamari with a little olive oil. Eat with whole-grain toast.

• Scrambled eggs with smoked salmon, asparagus and goat cheese.

• Oats with milk, almonds, ginger and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with Greek yogurt.

HAVE A LOOK AT OUR SUGGESTIONS BELOW

Lunch/Dinner

• Cashew chicken salad with mixed greens and assorted fresh fruit.

• Sesame chicken strips, stir-fried vegetables and almond rice pilaf.

• Baked tilapia with mango salsa, mashed sweet potato and grilled asparagus.

• Pan broiled pork chop with tomato eggplant salsa, roasted mushroom quinoa and steamed broccoli.

• Sesame shrimp and aspara-gus stir-fry.

• Greek omelette: tomatoes, onions, oregano, black pepper, crumble feta cheese and spinach.

• Turkey vegetable lasagne: onions, garlic, bell pepper, lean ground turkey breast, tomato sauce (low sugar), mushroom, spinach, fat free ricotta cheese, fat free mozzarella and low-fat parmesan .

• Baked soy ginger salmon: soy sauce, French ginger, garlic, red pepper and lemon.

• Asian shrimp and sugar snap peas: cornflour, red pepper, sugar snap peas, raw shrimp, onions, yellow squash, garlic and ginger.

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Snacks:

• A handful of raw almonds• Medium apple• 1 peach• 1 orange• 2 tangerines• 2 plums• A handful of pumpkin seeds• Raw vegetables

General tips:• Avoid sweeteners: Use stevia

or agave if necessary.• Do not skip meals.• Consume the recommended

portions from each food group.

• Eat and chew your food slowly to recognise when you feel full faster and avoid overeating.

• Stay hydrated by drinking plenty of water each day: 6-8 oz (250 ml) glasses.

• Avoid fried and highly pro-cessed foods since they often are higher in calories.

• Choose low fat or fat-free alternatives when available.

• Avoid high calorie beverages such as alcohol, soda, sweet-ened drinks...

• Take the time to eat properly. • Always consult a physician

if you have allergies or any medical conditions before changing your diet.

LET’S GET MOVING!

NUSKIN.COM 25*The information provided is not meant to replace any professional advice you can get from a personal trainer.

ENERGY EXPENDITURE

As you may recall from the previous section of this Guide, energy expenditure refers to the amount of ener-gy a person uses in the form of calories.

There are three factors that have an impact on your ener-gy expenditure:

1. Thermic effect of food The number of calories you use to eat, digest and metabolise food.

2. Basal metabolic rate (BMR) The number of calories your body needs to main-tain body functions while at rest.

3. Physical activity The number of calories expended during daily activities, lifestyle and exercise.

This section is intended to be a general guide on the type and intensity of activity needed to reap maximum benefits from the TR90® pro-gramme*. As well as meeting your general fitness needs, the information is easily adaptable to fit any goals you may have. It highlights how exercise impacts your energy expenditure, which can influ-ence the energy consumption of an individual.

Energy used during physical activity and for digestion are forms of energy expenditure you can control. As you already know how to manage your eating habits, it is time to move on to the physical aspects of this programme.

Regular exercise increases energy expenditure and builds muscle mass.

A complete fitness pro-gramme should include cardiovascular activity and strength training.

So without any further ado, let’s get moving!

Also known as aerobic or en-durance training, cardiovascu-lar activity is great for burning calories and is an important part of weight management. Walking, jogging, swimming, dancing and jumping rope are examples of cardiovascular exercise, which is any activity that uses the large muscle groups in a continuous, rhythmic fashion for sustained periods of time.

An important part of your fitness programme is the intensity. Exercise should always be done at a comfort-able pace.

CARDIOVASCULAR ACTIVITY

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Before you can put your fitness programme together, you need to determine what training intensity you should start with. Depending on whether you are a beginner, intermediate or advanced, you can focus on one of the following training levels and then gradually work your way up:

1. Low intensity: Work-out at 50-60% of your capacityThis is a great level to be in if you are just starting to exercise. It consists of moderate exercise for a long period of time (1:00 to 1:30 hours, etc.) without becoming breathless. Training in this category will enhance your basic endurance.

2. Medium intensity: Work-out at 60-70% of your capacity The duration of time you exercise in this level decreasesto 25 to 40 minutes. At this level, you should be able to still slightly increase the intensity of your exercise, however, this should not cause you to become breathless. The objective of this category is to train your specific endurance.

3. High intensity: Work-out at 70-80% of your capacity The duration of the exercises at this level are normally shorter (20 to 30 minutes), with slightly increased intensity in alterna-tion with active recovery periods. Shortness of breath occurs with every increase of intensity. This mild interval training helps you work on your recovering capacity and further improves your endurance.

CHOOSE YOUR WORK-OUT INTENSITY LEVEL

Intensity refers to how hard your heart and muscles are working during a given activity. In practical terms, a stroll is low intensity, a brisk walk is me-dium intensity, and a fast jog is high intensity.

70-80% High

60-70% Medium

50-60% Low

Intensity Levels

Maximum heart rate: For a woman: 226 – your age For a man: 220 – your age

Resting heart rate: Take your pulse early in the morning, preferably when you wake up, for 10 seconds and multiply it by 6.

% of Capacity: Varies between 50% and 80% according to the intensity level of your physical activity.

Depending on what intensity level you decide to work in, you will need to identify what should be your ideal heart rate range. While exercising, you should try to stay within the upper and lower boundaries of your range.

Use this formula to calculate the boundaries of your heart rate range:

[(Maximum Heart Rate – Resting Heart Rate) × %Capacity] + Resting Heart Rate

Example for low intensity training (50-60% of your capacity): 50%: [(200 - 60) x 0.5] + 60 = 130 (lower)60%: [(200 - 60) x 0.6] + 60 = 144 (upper)

During the exercise, your heart rate should fluctuate between 130 and 144 heart rate per minute.

DETERMINE YOUR PERSONAL HEART RATE RANGE

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While exercising, measure your heart rate regularly to ensure that you are working out at the right pace. Count your heartbeat for 10 seconds, then multiply by six to convert it to a one-minute heart rate. If it's within your heart rate range, then keep up the good work. If not, then adapt the intensity of your exercise.

CHECK YOUR PULSE DURING WORK-OUT

How to check your pulse:

Place two fingers of one hand (not the thumb!) just below the base of your thumb of your other hand. Press down lightly until you feel your pulse.

If you don't want to interrupt your training to check your heart rate, we recommend you use a heart monitor.

Mountain Climber• Place hands on floor, slightly

wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back.

• While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.

• Intensity can be increased by stepping faster.

Jumping Jack• Stand with feet together,

knees slightly bent, and arms to sides.

• Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline. Land on forefoot with arms and legs in origi-nal position and repeat.

• Intensity can be increased by jumping faster.

SAMPLE CARDIOVASCULAR EXERCISES

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• Do not eat two hours prior to exercising.

• Work up to 150-300 minutes a week of basic to specific endurance activity or 75 minutes a week of moderate interval training activity. The guidelines suggest that you spread out this exercise during the course of a week.

Strength or resistance training is an important component of a weight management programme as it improves your body’s ratio of lean muscle mass to fat. It includes the use of weight machines, free weights, and resistance bands or tubing. Ensure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.

Focus on motor coordination exercises rather than on specific exercises that only target one muscle at a time. When doing strength training, it is good to work with sets of 10 repetitions and do 3 to 5 sets of each exercise. Initially, when you start training, it is good to work with lighter but longer series. Then gradually work your way up to shorter but more intense series. For example, the first month you should do 3 sets of 30, the second month, you do 3 sets of 20 and the third month, 3 sets of 10. The amount of loads can increase through the exercise period.

STRENGTH TRAINING

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Push-up• Lie on floor with hands

slightly wider than shoulder width. Raise body up off floor by extend arms with body straight.

• Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.

• Both upper and lower body must be kept straight throughout movement.

• Resistance can be reduced by performing push-ups with knees bent on floor.

SAMPLE STRENGTH TRAINING EXCERCISES

Squats• From rack with barbell at

upper chest height, position bar low on back of shoul-ders. Grasp barbell to sides, close to shoulders and posi-tion elbows back. Dismount bar from rack and stand with wide stance.

• Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.

• Always drink a small quantity of water before, during and after workout.

• Stop exercising if you experi-ence any dizziness.

• Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.

WARM UP AND COOL DOWN

Warming up before and cooling down after exercise will accel-erate your recovery period before and after training. Warming up prepares your body for exercise. It makes your muscles more elastic and therefore more durable. The post-work out phase is a vital part of your exercise routine. It helps to prevent injury and also lets your muscles relax.

For warming up, the use of dynamic stretches are best as they help to reduce muscle stiffness. For cooling down, static stretches are ideal as they help the muscle to relax. These stretches should be held for up to 20 seconds.

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EXAMPLES OF WARM UP STRETCHES

Shoulder Circles• Stand tall, feet slightly wider

than shoulder-width apart, knees slightly bent.

• Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action.

• 6 to 10 repetitions. Repeat with the other shoulder.

Lunges• Standing tall, both feet

together (starting position).• Keeping the back straight

lunge the right leg forward approximately 1 to 1.5 metres.

• The right thigh should be parallel and the right lower leg vertical with the ground.

• Spring back to the starting position.

• Repeat with the left leg.• 6 to 10 repetitions on each

leg.

Calf Stretch• Stand tall with one leg in

front of the other, hands flat and at shoulder height against a wall.

• Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.

• Keep your hips facing the wall and the rear leg and spine in a straight line.

• You will feel the stretch in the calf of the rear leg. Repeat with the other leg.

Hamstring Stretch• Sit on the ground with both

legs straight out in front of you.

• Bend the left leg and place the sole of the left foot alongside the knee of the right leg.

• Allow the left leg to lie relaxed on the ground.

• Bend forward keeping the back straight.

• You will feel the stretch in the hamstring of the right leg.

• Repeat with the other leg.

EXAMPLES OF COOL DOWN STRETCHES

Stretching is important after every session to keep muscular flexibility. At least 20 seconds

per stretching. Stretch every muscle that has worked.

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THINGS TO REMEMBER...

• Consult an expert We recommend you consult your physician to help define an exercice programme specifically adapted to your profile.

• Start slowly The key to achieving maxi-mum results from your exer-cise programme is through progression. Progression refers to slowly starting your training and gradually increasing the intensity in order to increase muscle mass and endurance. When training level is increased too quickly, the body cannot adapt and instead breaks down.

• Choose an activity you like Pick an activity which brings you pleasure. After a long period of inactivity, it is recommended to choose an activity that increases your endurance (walking, running, cycling) to develop the heart muscle.

HOW CAN YOU INCORPORATE FITNESS INTO YOUR DAILY ROUTINE?

Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the side-walk or patio with a broom.

IN AND AROUND YOUR HOME

Walk or jog around the soccer field during your kid’s practice, make a neighbour-hood bike ride part of your weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family. Organise an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.

WITH FRIENDS OR FAMILY

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AT WORK AND ON THE GO

WHILE WATCHING TV

Gently stretch while watch-ing your favourite show, do push-ups, sit-ups or lift light weights during the com-mercial breaks – you will be amazed at how many repeti-tions you can fit in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.

Look for ways to walk or cycle more. For example, cycle or walk to an appointment rather than drive, use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the parking lot and walk to the store or office.

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ScoreMON

TUWED

THUFRI

SATSUN

Wie war Ihre Woche?Was fanden Sie schwierig? Was waren die Highlights?

Was werden Sie nächste Woche besser machen?

Wie hat Ihnen TR90® geholfen?

BODY MEASUREMENTS

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Ober-arm Brust Taille

Hüfte Ober-schen-kelWaden Körper-fett %

Ober-arm BrustTaille

Hüfte Ober-schen-kelCalves

Body Fat %

MAHLZEIT Was Wo Hunger oder Appetit

Frühstück scrambled eggs home hunger

Snack yoghurt at my desk craving sugar

Mittag salmon + salad at work hunger

Snack apple in the park N/A

Abend M-BAR on my way home hunger


Produkte

JS X

Complex C X X X

Complex F X X X X

M-Bar X

The diary included in this Guide will help you to track your personal evolution during your 90-day programme.

Tracking diligently will allow you to identify patterns, pitfalls, and triumphs so you know what is working and what is not. This will empower you with the knowledge you need to stay on the path to success. Use the diary diligently and see your transformation as you complete the TR90® programme.

In the daily trackers, note down what you ate, how active you have been and describe any changes in your mood, appetite, cravings, or body appear ance. Use the weekly tracker to rate your commitment to the programme over the previous week.

MEAL

Breakfast scrambled egg home hunger

yoghurt at my desk cravng sugar

salmon & salad

at work hungerapple

in the park hunger

M-Bar on my way home not really hungry

Snack

ProductJS

Complex C

Complex F

M-Bar

Lunch

Snack

Dinner

What Where Hunger or Craving

How was your day?

Felt happy and uplifted, didn't have too much cravings

MIND TR90

NOTESEXERCISE

Typehad a stroll with my dogIntensitylowDuration30 minutes

Quite happy with myself, I was in a good mood so didn't have the urge to stress eat like I sometimes do.

FOOD

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OBJECTIVES & FIRST MEASUREMENT

Write a one sentence goal that describes what you want to look, feel, or be like after the TR90® programme. This does not need to be a weight-related goal. It could be any goal you want to work toward, such as “I want to run a marathon by August” or “I want to spend more time with my children.”

IDENTIFY YOUR GOAL

WRITE DOWN YOUR GOALTips on Creating a Goal:

What area of your life do you want to influence through your

transformation? Nutrition, body, lifestyle? How will your

transformation change you and your life?

Grab a tape measure, take your current measurements and write them down. Check back in 90 days to see if you can measure a differ-ence.

YOUR MEASUREMENTS

WRITE DOWN YOUR MEASUREMENTS

Upper Arm

Chest Waist Hips Thighs Calves Body Fat%

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Frühstück

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Mittag

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Abend

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Complex F

M-Bar

DAY 01

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 02

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

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Complex C

Complex F

M-Bar

DAY 03

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 04

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

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Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 05

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 06

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 49


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 07

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 01

MIN

DEX

ERC

ISE

FOO

D

How was your week?

What did you find difficult?

What were the highlights?

How will you improve your regimen next week?

How did TR90® help you?

NOTES

Score MON TUE WED THU FRI SAT SUN

NUSKIN.COM 51


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 08

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 09

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 53


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 10

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 11

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 55


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 12

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 13

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 57


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 14

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 02

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 59


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 15

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 16

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 61


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 17

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 18

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 63


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 19

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 20

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 65


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 21

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 03

MIN

DEX

ERC

ISE

FOO

D

How was your week?





NOTES


NUSKIN.COM 67


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 22

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 23

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 69


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 24

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 25

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 71


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 26

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 27

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 73


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 28

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Ober-arm


Waden

WEEK 04

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 75


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 29

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 30

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 77


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 31

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 32

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 79


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 33

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 34

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 81


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 35

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 05

MIN

DEX

ERC

ISE

FOO

D

How was your week?





NOTES


NUSKIN.COM 83


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 36

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 37

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 85


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 38

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 39

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 87


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 40

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 41

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 89


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 42

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Ober-arm


Waden

WEEK 06

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 91


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 43

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 44

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 93


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 45

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 46

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 95


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 47

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 48

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 97


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 49

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 07

MIN

DEX

ERC

ISE

FOO

D

How was your week?





NOTES


NUSKIN.COM 99


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 50

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 51

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 101


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 52

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 53

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 103


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 54

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 55

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 105


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 56

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Ober-arm


Waden

WEEK 08

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 107


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 57

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 58

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 109


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 59

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 60

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 111


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 61

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 62

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 113


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 63

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 09

MIN

DEX

ERC

ISE

FOO

D

How was your week?





NOTES


NUSKIN.COM 115


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 64

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 65

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 117


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 66

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 67

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 119


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 68

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 69

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 121


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 70

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Ober-arm


Waden

WEEK 10

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 123


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 71

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 72

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 125


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 73

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 74

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 127


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 75

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 76

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 129


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 77

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

WEEK 11

MIN

DEX

ERC

ISE

FOO

D

How was your week?





NOTES


NUSKIN.COM 131


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 78

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 79

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 133


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 80

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 81

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 135


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 82

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 83

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 137


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 84

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Ober-arm


Waden

WEEK 12

BODY MEASUREMENTS

Upper Arm


How was your week?





NOTES


NUSKIN.COM 139


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 85

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 86

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 141


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 87

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 88

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

NUSKIN.COM 143


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 89

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration


Frühstück

Snack

Mittag

Snack

Abend

Produkte

JS

Complex C

Complex F

M-Bar

DAY 90

FOODMEAL

Breakfast

Product

JS

Complex C

Complex F

M-Bar

Snack

Lunch

Snack

Dinner


MIND

How was your day?

TR90

NOTESEXERCISE

Type

Intensity

Duration

Prot

ein (m

eat)

• Lea

n gr

ound

turk

ey (9

3%

lean)

• S

kinles

s chi

cken

bre

ast

(whi

te m

eat o

nly)

• T

urke

y bre

ast (

skin

less)

• Duc

k bre

ast (

skin

less)

• Lea

n cu

ts of

bee

f and

veal

• Por

k ten

derlo

in• L

ean

cuts

of la

mb

• Fish

(salm

on, t

ilapi

a, ha

libut

, flou

nder

, had

dock

, tro

ut, m

acke

rel, t

una,

etc.)

• Squ

id• C

rab,

lobs

ter, s

hrim

p• S

hellfi

sh (o

yste

r, sca

llop,

cla

m, e

tc.)

Prot

ein (n

on-m

eat)

• Gre

ek yo

gurt,

sw

eete

ned

with

stev

ia or

ag

avé

• Fat

free

cotta

ge ch

eese

• S

kim/fa

t fre

e milk

/soy m

ilk• L

ow fa

t che

eses

• T

ofu

• Egg

s• Q

uino

a• L

entil

s• S

oybe

ans

• Sky

r

Gra

ins,

legum

es,

brea

d &

nuts

• Who

le gr

ain b

read

• R

aw n

uts

• Coc

onut

flou

r• A

lmon

d flo

ur• R

ye fl

atbr

ead

Frui

ts &

vege

tabl

es• F

resh

frui

ts • F

resh

BIO

appl

e (wi

th

skin)

• B

aked

swee

t pot

ato

• Ste

amed

vege

tabl

es,

and

raw

(a m

ix of

bot

h is

pref

erre

d)

Oil

• Can

ola o

il (dr

essin

g)• O

live o

il (lo

w te

mp

cook

-in

g, d

ress

ings

)

Swee

ts &

swee

tene

rs• F

resh

frui

ts• S

tevia

Drin

ks• W

ater

(eat

ing

fresh

frui

ts/ve

geta

bles

is p

refe

rabl

e to

drin

king

them

)

Prot

ein (m

eat)

• Lea

n gr

ound

ha

mbu

rger

• S

kinles

s chi

cken

(dar

k and

wh

ite m

eat)

• Lea

n cu

ts of

mea

t, tri

m fa

t pr

ior t

o co

okin

g

Prot

ein (n

on-m

eat)

• Uns

weet

ened

regu

lar

yogu

rt • 2

% co

ttage

chee

se• H

alf sk

imm

ed m

ilk

• Che

ese s

parin

gly

• Low

fat s

our c

ream

Gra

ins,

legum

es,

brea

d &

nuts

• Bro

wn ri

ce

• Low

sodi

um ca

nned

leg

umes

• R

oaste

d sa

lted

nuts

Frui

ts &

vege

tabl

es• N

on-s

weet

ened

ap

ples

auce

• B

aked

pot

ato

with

Gre

ek

yogu

rt (o

r fat

free

sour

cr

eam

)

Oil

• Pea

nut o

il• V

eget

able

oil

• Sun

flowe

r oil

• Saffl

ower

oil

• Ses

ame o

il• F

laxse

ed o

il

Swee

ts &

swee

tene

rs• S

ugar

free

swee

ts• D

ark c

hoco

late

• Hon

ey

Drin

ks• F

ruit/

vege

tabl

e jui

ce

blen

ds (n

o su

gar a

dded

)• H

omem

ade

fruit/

vege

tabl

e jui

ce

Prot

ein (m

eat)

• Reg

ular

ham

burg

er (7

3%

fat)

• Chi

cken

with

skin

• Fat

ty m

eats

(saus

age,

mar

bled

bee

f, bac

on)

• Sm

oked

por

k and

lam

b m

eat

Prot

ein (n

on-m

eat)

• Swe

eten

ed yo

gurt

• Ful

l fat

cotta

ge ch

eese

• W

hole

milk

• E

xces

sive c

hees

e • F

ull f

at S

our c

ream

Gra

ins,

legum

es,

brea

d &

nuts

• Whi

te b

read

• C

lub

crac

kers

• Whi

te ri

ce

• Hig

h so

dium

cann

ed

legum

es

• Can

died

nut

s, m

acad

amia

nuts

Frui

ts &

vege

tabl

es• F

ruit

juice

s, da

tes,

swee

t-en

ed d

ried

fruits

, can

ned

fruit

in sy

rup

• Swe

eten

ed ap

ples

auce

• M

ashe

d po

tato

es w

ith

butte

r • S

tir fr

y veg

etab

les

Oil

• Cor

n oi

l• M

arga

rine

• Hyd

roge

nate

d oi

ls• L

ard

Swee

ts &

swee

tene

rs• P

astri

es• C

andy

• Milk

/whi

te ch

ocol

ate

• Sug

ar

Drin

ks• P

re-s

weet

ened

drin

ks• F

ruit

juice

s • S

oda

Go for it! Go easy on it... No go

tr90 programme guide - european market

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muscle mass declines

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