workout programs diet + nutrition guide

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WORKOUT PROGRAMS DIET + NUTRITION GUIDE

PRODUCT GUIDE

USED BY NASA ON SPACE STATION

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© 2015 OYO™ Fitness, LLCAll rights reserved. ™ and ® indicate a trademark or registered trademark. OYO™, DoubleFlex™ and SpiraFlex® trademarks are owned by SpiraFlex® Inc. Other trademarks are the property of their respective owners. Printed in Taiwan.

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TABLE OF CONTENTS

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27 - Get Started 32 - Approved Foods List 28 - Goal: Weight Loss 34 - Nutrition Basics30 - Goal: Fit + Strong 37 - Nutrition Simplified: Sample Meal Plans 31 - Calorie Chart 45 - Transformation Tracker

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WARRANTY INFORMATIONWARNING CARD

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120806

171614

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02 NOTE FROM FOUNDER / INVENTORTESTIMONIALSSPIRAFLEX® + DOUBLEFLEX™ TECHNOLOGYSAFETY INFORMATIONYOUR DOUBLEFLEX™ SYSTEMMEET YOUR PERSONAL TRAINER, NICK BOLTONGET STARTED WITH DOUBLEFLEX™ WORKOUTS30-DAY PROGRAMDYNAMIC WARM-UPSTOTAL BODY TARGETED WORKOUTS Arms + Shoulders Chest + Back + Abs Buns + Thighs

FAST 5-MINUTE WORKOUTS Arms + Shoulders Chest + Back Abs + Core Buns + Thighs

YOGA + DOUBLEFLEX™

PILATES + DOUBLEFLEX™

DIET + NUTRITION GUIDE

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Back when I played football I first experienced the benefits lifting weights. It not only sculpted my body, it pumped up my mind with endorphins that created a natural high, while reducing stress. Scientific studies show resistance training is the nearest you can get to the fountain of youth, as it builds bone and muscle, reduces fat and helps you look younger and live longer.

However, many people avoid handling weights due to the hassle and potential for strains and injuries. So I invented SpiraFlex® resistive exercise technology as a way to achieve the benefits of lifting weights — without weight or momentum.

After the successes of SpiraFlex® powering NASA’s first strength training equipment on the International Space Station and the Bowflex® Revolution® home gym, I founded OYO™ Fitness to expand SpiraFlex® technology into a full line of affordable fitness products. I named my newest invention the DOUBLEFLEX™ — because it’s the only device that creates resistance on both sides of muscle groups during a single exercise movement, creating a balanced body in just about half the time. The DOUBLEFLEX™ is lightweight and portable, so you’ll never miss workouts at home, office or on the go.

The OYO™ team strives to create fitness products you can use to achieve your fitness goals O Y O - On Your Own — helping you meet and beat life’s challenges!

Paul FrancisCEO / Chairman

NOTE FROM FOUNDER/INVENTORInventor & Patent Owner: SpiraFlex® resistance technology; First resistance exercise device in space; Bowflex® Revolution® home gym; and now the DoubleFlex™ total body portable gym

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TESTIMONIALS

“Feels like free-weight resistance—with less stress on the joints.”

Vanessa Radeke Doctor of Physical Therapy

“The DOUBLEFLEX™ is my portable gym, allowing me to workout at my hotel or airport during flight delays. As an on-the-go mother, I can take it in my bag for workouts during my kids’ tournaments. The DOUBLEFLEX™ is always with me, keeping my body in balance while I juggle the stress of work, parenting and family sports.”

Kathy Blecha Mother of Two and Traveling Professional

“Incorporating a resistance training routine is integral in maintaining muscle strength, bone density and fitness level as we age. A NASA-funded study showed SpiraFlex® technology produced similar benefits to free-weights. The DOUBLEFLEX™ integrates SpiraFlex® resistance in a portable device that can deliver multi-planar functional training benefits.”

Robert BilkovskiM.D.

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SpiraFlex® was developed for NASA as the mission critical resistive exercise technology for

astronauts on the International Space Station. SpiraFlex® creates smooth, linear isotonic resistance like free-weights

— without weight. A 16-week study funded by NASA found both the free-weight and SpiraFlex® groups gained similar improvements in strength and muscular hypertrophy, with significant increses in lean muscle mass. Lean muscle is the body’s most efficient fat burner.

USED BY NASA ON SPACE STATION

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BUILD A BALANCED BODY

TOTAL BODY PORTABLE GYM

BENEFITS OF WEIGHTS - WITHOUT WEIGHT

ONE MOTION SCULPTS BOTH SIDES OF MUSCLE GROUPS

SPIRAFLEX® USED BY NASA ON SPACE STATION

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Keep the DOUBLEFLEX™ away from children. Moving parts and other features of the device can be dangerous to children. Do not allow children to handle or utilize the device. The DOUBLEFLEX™ contains small parts and can be a choking hazard.

Not intended for use by anyone under 14 years of age.

Consult a physician before you start any diet or exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath or feel faint.

Before each use, examine the device for loose parts or signs of wear. Inspect cables, FlexPacks, handgrips, leg straps, door attachments and other moving or interlocking parts, making sure they are properly secured and attached and show no signs of visible wear or damage. Contact customer service at oyofitness.com for repair information.

Keep the DOUBLEFLEX™ away from direct sunlight and high temperatures to extend life and finishes.

Clean with damp cloth only. Harsh chemicals and detergents may discolor or damage the device.

SAFETY INFORMATIONRead and understand this manual. Read and obey all warnings and instructions on the DOUBLEFLEX™ device and videos. Obey the following warnings:

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The DOUBLEFLEX™ is not designed to be used when wet or submerged under water. Using this device under such conditions will void any warranty, may cause damage to the device and cause the device to be unsafe to use.

Do not wear loose clothing or jewelry while using the DOUBLEFLEX™. Cover or secure long hair to prevent entanglement. This device contains moving parts. Do not put fingers or other objects into moving parts of the device.

Keep device at least 6 inches from face when in use. Keep third parties at least 3 feet away from device and user at all times while device is in use.

Do not over exert yourself during exercise. Operate the device in the manner described in this manual.

Do not use more than 3 FlexPacks on the device at one time, as serious injury and breakage could result. Use only the attachments designed by OYO™ Fitness specifically for use on the DOUBLEFLEX™ device. Correctly attach, adjust and safely engage all attachments and accessories, or injury may occur.

Do not attempt to add or remove FlexPacks or other attachments while the device is in use. Doing so will void warranty and may cause injury.

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3 FlexPacks. Your DOUBLEFLEX™ includes three FlexPacks providing 5 lbs of rated resistance each. The FlexPacks are designed to be attached to the device and to one another so that you can set resistance levels of 5, 10 or 15 lbs. Do not attach more than three 5 lb-rated FlexPacks to the device at any time.

2 Leg Attachments. 2 Leg Attachments are included. Each strap attaches to a hand grip on your DOUBLEFLEX™. Straps are adjustible and can be secured to ankles and legs or used in conjunction with the Door Attachment.

1 Door Attachment. The included Door Attachment is used in conjunction with one or more leg straps and allows the user to temporarily secure the DOUBLEFLEX™ via a closed door, allowing for a broader variety of exercises.

FlexPack Attach up to three 5 lb-rated FlexPacks.

Hand Grips Twist ends to unlock and connect leg and door attachments.

Stainless Steel Cables

YOUR DOUBLEFLEX™ SYSTEM

1 Workout DVD. Follow the DOUBLEFLEX™ video workouts for total body fitness.

WORKOUT DVDFor more workouts visit oyofitness.com

©2015 OYO Fitness, LLC. All rights reserved. All trademark and related rights in and to DoubleFlex and OYO Fitness are owned by OYO Fitness,

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TOTAL BODY TARGETED WORKOUTS

FAST 5- MINUTE WORKOUTS

YOGA

PILATES

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USING FLEXPACKSThe DOUBLEFLEX™ comes with one 5 lb-rated FlexPack permanently attached and two attachable 5 lb-rated FlexPacks. The DOUBLEFLEX™ will produce resistance levels of 5, 10 and 15 lbs of smooth isotonic linear resistance.

ADDING FLEXPACKS: Hold the center of the DOUBLEFLEX™

as shown in the above photo. Hold the FlexPack so the SpiraFlex® logo is at the top, line up the black arrow on the edge of each FlexPack and push while twisting right to lock.

REMOVING FLEXPACKS: Hold the center of the DOUBLEFLEX™

as shown in the above photo. Hold the FlexPack with your other hand and twist right while pulling FlexPack away from DOUBLEFLEX™.

DO NOT OPERATE THE DOUBLEFLEX™ UNLESS YOU HAVE CHECKED THAT THE FLEXPACKS ARE FULLY ENGAGED AND LOCKED. ONLY ATTACH FLEXPACKS WHEN DOUBLEFLEX™ IS IN THE FULL OPEN RESTING POSITION. NEVER ATTTEMPT TO USE MORE THAN THREE FLEXPACKS, AS SERIOUS INJURY MAY OCCUR AND PRODUCT MAY BE DAMAGED.

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USING LEG ATTACHMENTSThe DOUBLEFLEX™ comes with two Leg Attachments which can be secured to ankles, knees, feet and the Door Attachment.

Slide the connector as close as possible to the clasp.

1 2Slide the strap through the clasp and fully lock the clasp on the strap.

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Remove the end of the handgrip by twisting left and pulling away. Attach the Leg Attachment by lining up slots and twisting right. To remove Leg Attachment, twist left and pull away. To reattach end of handgrip, line up slots and twist right.

DO NOT OPERATE THE DOUBLEFLEX™ UNLESS YOU HAVE CHECKED THAT THE LEG ATTACHMENTS ARE FULLY ENGAGED AND LOCKED. ONLY ATTACH LEG ATTACHMENTS WHEN THE DOUBLEFLEX™ IS IN THE FULL OPEN RESTING POSITION.

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USING DOOR ATTACHMENTThe DOUBLEFLEX™ comes with one Door Attachment which can also be looped around other secure anchor points for additional exercise movements.

Attach the Leg Attachment to one end of the DOUBLEFLEX™ (see Using Leg Attachment). Take the Door Attachment and place the rubber disk on outside of door and close door. Loop the Leg Attachment strap through the Door Attachment strap and secure clasp.

DO NOT OPERATE THE DOUBLEFLEX™ UNLESS YOU HAVE CHECKED THAT THE DOOR ATTACHMENT IS FULLY ENGAGED AND LOCKED. MAKE SURE THE DOOR IS FULLY CLOSED AND SECURE. DO NOT OPEN DOOR DURING EXERCISE, AS INJURY COULD RESULT.

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YOUR PERSONAL TRAINER

NICK BOLTON

Welcome to OYO Fitness. I’m Nick Bolton — your personal trainer for the DOUBLEFLEX™ Total Body Gym. By following my DOUBLEFLEX™ workout programs and diet and nutrition guidelines, you will jump-start your body transformation and achieve the health and fitness goals your have always desired. It’s not about spending hours in a sweaty gym, it’s about consistently being active, using my programs and making progress each day.

During my years as a firefighter, I realized that many emergency medical calls we responded to involved individuals that had let their health deteriorate to the point of no return. I decided I wanted to help people attack this problem before it got out of hand. Life is meant to be enjoyed, not to struggle through with poor health. Anyone can dramatically improve their health and fitness, no matter their starting level. It just takes believing in yourself, my guidance and support and your honest effort in following my programs. Following my DOUBLEFLEX™ workout and nutrition programs will take you to the next level of health and fitness.

Over the past fifteen years, I dedicated my life to helping my clients reach their health and fitness goals. I’ve helped thousands of people accomplish what they never thought possible. I’m here for you — to teach, motivate, support and inspire!

Nick BoltonFitness Director

Certifications - NASM-CPT, NCSF-CPT, EMTHealth and fitness writer for Muscle and Fitness, North Magazine; contributor to SELF and REPSMr. Universe - Fitness Model ChampionPhysique Champion - Gateway NaturalsQualifications - IFPA Physique Pro

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GET STARTED

NOW is the time to GET STARTED! Follow the DOUBLEFLEX™ workouts on the enclosed DVD and at oyofitness.com to achieve the body you have always desired. Select the program that fits your body’s needs and your schedule.

Our patented DOUBLEFLEX™ motion provides SpiraFlex® resistance to both sides of muscle groups, so you will burn more calories and build a balanced body in less time. Smooth linear SpiraFlex® resistance (feels like cable machine resistance) provides up to 15 pounds of resistance, yet weighs about 2 pounds.

Building lean muscle creates “afterburn” that keeps buring calories long after your DOUBLEFLEX™ workout. However, you also need to eat balanced healthy meals. Use the Nurtrition Guide in combination with our workout programs to achieve a strong, sculptued, lean body.

For all the latest exercise videos, tips and new products go to oyofitness.com.

DOUBLEFLEX™ WORKOUT

Cardio/Strength/Intervals — get it all!

Develop a sculpted body using technology a NASA study found significantly

increases lean muscle.

FUNctional body balance only the DoubleFlex™ delivers.

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WEEK 1 WEEK 2 WEEK 3 WEEK 4

MON Workout 1Arms +

Shoulders

Workout 1 + add round


Workout 1 + add round (increase

each set to 45s)

TUES Rest Rest Rest Rest

WED Workout 2Chest,

Back, Abs

Workout 2+ add round

Workout 2+ add round


each set to 45s)

THURS Rest Rest Pick two Fast 5-Min Workouts

Pick two 5-min workouts

FRI Workout 3Buns + Thighs




each set to 45s)

SAT Rest Rest Pick two Fast 5-Min Workouts

Pick two Fast 5-Min Workouts

SUN Rest Rest Rest Rest

30-DAY PROGRAM

Follow the 30-Day Program using the Total Body Targeted Workouts and Fast 5-Minute Workouts. Don’t forget to warm up before any exercise routine. Use movements from Nick’s Dynamic Warm-Up (p.16) before each workout.

After completing this 30-Day Program, go online to oyofitness.com to find additional 30, 60 and 90-Day Programs that will help you

achieve your fitness goals.

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Knees Up Shoulder Rotations (Internal/External)

Heels Up Side-to-Side Steps w/Shoulder Rotations

Front Knee Pulls Body Weight Squats

DYNAMIC WARM-UP: 3-5 MINUTES, ANY COMBINATION

DYNAMIC WARM-UP

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Chest/Back Chest/Back DoubleFlex 30s

Arms Bicep Curls (left + right arm) 30s

Arms Shoulder Presses (left + right arm) 30s

Legs/Chest/Back Squats w/Chest/Back DoubleFlex 30s

Arms Tricep Extensions (left + right arm) 30s

Arms/Chest Alternating Chest/Shoulder DoubleFlex 30s

Core Planks 30s

EXERCISETARGET

3-4 SETS EACH REST ONLY WHEN NEEDED

TOTAL-BODY TARGETED WORKOUTS

Here are my 20 minute, Total-Body Targeted Workouts. Each one focuses on a different target set of muscle groups.

Follow along with the instructional DVD included with your DOUBLEFLEX™ to learn how to safely and effectively perform each exercise.

DURATION

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NICK BOLTON

TARGET: ARMS + SHOULDERS

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Legs/Chest/Back Reverse Alt. Lunges Chest/Back DoubleFlex 30 sec

Chest/Back Push/Pull DoubleFlex 30 sec

Back/Arms Shoulder/Lat Pulldown DoubleFlex 30 sec

Chest/Arms Chest/Triceps DoubleFlex (left + right arm) 30 sec

Chest/Arms Alt. Chest/Shoulder DoubleFlex 30 sec

Legs/Back/Arms Squat w/Lats/Shoulder DoubleFlex (left + right arm)

30 sec

Core Crunches w/Chest 30 sec

EXERCISETARGET


DURATION

TARGET: CHEST + BACK + ABS2

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Legs/Chest/Back Lateral Lunges with Chest/Back DoubleFlex 30 sec

Arms Bow-and-Arrow Pulls 30 sec

Legs Hip Abductions/Adductions DoubleFlex 30 sec

Legs Straight Leg Kickbacks (left + right leg) 30 sec

Legs Leg Curls (left + right leg) 30 sec

Legs Anchored Lunges (left + right leg) 30 sec

Legs/Core Anchored RDLs 30 sec

EXERCISETARGET


DURATION

TARGET: BUNS + THIGHS3

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FAST 5-MIN WORKOUTS

Bicep Curls (left + right side)

Single Arm Press Downs into Kickbacks

(left + right side)

Alternating Chest/Shoulder DoubleFlex

EXERCISE

ARMS + SHOULDERS CHEST + BACK

Incline/Decline Chest/Back DoubleFlex

Pushups - Chest to DoubleFlex

Single Arm Chest/Back DoubleFlex (left + right side)

Push/Pull DoubleFlex

EXERCISE

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Here are my FAST 5-Minute Workouts that target your 4 primary muscle groups. It’s easy to fit these into your day — at the office, home or on the go.


2 SETS EACH | 30-SECOND SETS | REST ONLY WHEN NEEDED

NICK BOLTONNICK BOLTON

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ABS + CORE

Seated Resisted Crunches (Anchored)

Seated Back Extensions (Anchored)

Russian Twists w/Chest

Crunches w/Chest

Planks

EXERCISE

BUNS + THIGHS

Body Squats

Straight Leg Kickbacks (left + right side)

Side Lying Hip Adductions, Inner Thigh (left + right side)

EXERCISE

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2 SETS EACH | 30-SECOND SETS | REST ONLY WHEN NEEDED

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Inhale arms above head Squeeze w/straight arms

Exhale fold over Pull apartInhale halfway Squeeze

w/bent armsExhale to plank,

lower w/elbows inSet down

Inhale Upward-Facing Dog

Step right leg forward

Rise to Warrior 1 Pick upTurn hips to Warrior 2 Squeeze above head 3x

Reverse Warrior w/left arm on left thigh

Pull left arm back 3x

Return to Warrior 2 Squeeze right arm 3xFace hips forward for Warrior 1 Pull left arm back 3x

Step left leg forward into Chair position

Squeeze above head 3x

Chair Squeeze above head 3xLower your Chair Pull in front of chest 3x

YOGA + DOUBLEFLEX™

LAURA JONES

YOGA MOVEMENT

1DOUBLEFLEX MOVEMENT

FIRST SEQUENCE

Laura Jones has integrated the DOUBLEFLEX™ sculpting and strength benefits into classic yoga movements. Experience increased flexibility, muscle tone and detoxification. Follow along with the instructional DVD included with your DOUBLEFLEX™ to learn how to safely and effectively perform each exercise.

REPEAT LEFT SIDE

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Inhale arms above head Squeeze w/straight arms

Exhale fold over Pull apart

Inhale halfway Squeeze w/ bent arms

Exhale to plank, lower w/elbows in Set down

Inhale Upward-Facing Dog

Exhale Downward-Facing Dog Pick up

Step right leg forward to Runner’s Lunge

Runner’s Lunge w/back heel lifted into Crescent Squeeze above head 3x

Twist at waist w/left elbow to right knee Squeeze 3x

Runner’s Lunge/Crescent

Airplane Pull apart 3x

Step left leg forward into Chair position

Twist at waist w/left elbow to right knee Squeeze 3x

YOGA MOVEMENT


SECOND SEQUENCE

REPEAT LEFT SIDE

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Triangle w/right arm to right ankle Pull left arm back 3x

Rise Squeeze right arm 3x

Turn hips to Triangle with left arm to left leg Pull right arm back 3x

Rise Squeeze left arm 3x

Twisting Triangle w/left arm to right ankle Pull right arm back 3x

Rise Squeeze left arm 3x

Twisting Triangle w/right arm to left ankle Pull left arm back 3x

Rise Squeeze right arm 3x

Eagle Pose balancing on left leg Squeeze 3x, Pull 3x

Eagle Pose balancing on right leg Squeeze 3x, Pull 3x

YOGA MOVEMENT


THIRD SEQUENCE

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PILATES + DOUBLEFLEX™

Laura Jones has also integrated the DOUBLEFLEX™

sculpting and strength benefits into classic Pilates movements.


Swimming — On your stomach, lift arms and legs off the floor, bring heels together and apart.

Pull apart 8x

The “V” — Start in hollow body with legs and shoulders slightly off the floor, core engaged. Then, lift torso and legs to form a “V”-shape with the body.

Squeeze in hollow body 1xPull apart in “V” 1x

Repeat all 8x

Twisting Bicycle — Bring right knee to chest while extending left leg, shoulders off the ground

and twist toward the right leg; repeat left.

Squeeze on right side 1xSqueeze on left side 1x

Repeat all 8x

On your back, raise legs while holding one side of the DOUBLEFLEX™ with feet and the other side with bent arms, shoulders slightly off the ground.

Pull apart, lowering legs 8xPull apart, pulling arms back

8x

PILATES MOVEMENT DOUBLEFLEX MOVEMENT

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Nutrition is a key element in the success of any health and fitness program. In order to see the true benefit of an active lifestyle, proper nutrition needs to coincide. The OYO™ Nutrition Program is customized to your specific goals, whether your goal is Weight Loss or becoming Fit + Strong. It is designed around your age, gender and activity level.

Because everyone has foods they like and dislike, you can select the foods you enjoy and plug them right into the nutrition plan. Remember, it’s not just about WHAT you eat, but HOW MUCH and WHEN you eat that can make the difference. Below are step-by-step instructions to get you started.

DIET + NUTRITION GUIDE

STEP 1 Choose your goal (Weight Loss OR Fit + Strong)

STEP 2

Identify your daily caloric requirements based on the specific goals — Weight Loss OR Fit + Strong. Use the Calorie Chart to help you determine your caloric needs based on your age, gender and activity level.

STEP 3 Select your Calorie-Specific Meal Plan based on the number of calories recommended for you.

STEP 4 Refer to the Approved Foods List to pick your favorite foods to satisfy the different categories of foods.

STEP 5Use the Nurtrition Basics guide and the Nutrition Simplified example meal plans to help you fine-tune your nutrition plan.

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If your goal is to lose body fat, create a calorie deficit. One of the keys to your success will be creating a calorie deficit. This can be accomplished by either eating fewer calories each day, exercising more every day, or a balance of both. In order to help you make this a lifestyle change, it is important to find a balance of proper nutrition and consistant exercise.

Use the Calorie Chart to locate your estimated calorie recommendation. Once you find your calorie range, gradually reduce the total number of calories to slightly lower than the goal in order to create a deficit.

To target these numbers correctly, proper portion control must be practiced. Weighing and portioning of food will give you a better idea of the correct meal size. It is not recommended to drop below 1200 calories or reduce your number of calories by more than 500 due to the need for calories in day-to-day activities.

GOAL: WEIGHT LOSS

WEIGHT LOSS TIPSThrow out all of your processed junk food. Most people end up eating emotionally and for pleasure rather than to satisfy the body’s need for nourishment.

Record exactly what you’re eating and how much. I want you to actually see how many calories you’re consuming every single day. The problem is that when you are consuming far more calories than you’re expending in any given day, you will continue adding unwanted pounds.

Practice proper portion control. Here’s where self-discipline comes into play. Choose smart foods and consistently track your food intake and you’ll be amazed at the results.

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DON’T FORGETConsult your physician. Before beginning any weight loss or fitness regimen, it is important to consult with your physician. It may also be helpful to talk to a registered dietician or nutritionist who can develop meal plans tailored to your specific dietary needs.

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If your goal is to get fit and strong, nutrition is key. It is very important to find a balance with eating the right foods and staying physically active. There are a lot of factors that go into designing the proper nutrition program for each individual.

For a general guideline, please follow the calorie targets listed in the Calorie Chart in order to find the ranges for calorie consumption each day. In order to target these numbers correctly, proper portion control must be exercised. Weighing and portioning of food will give you a better idea of the correct size of each meal.

GOAL: FIT + STRONG

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14-18 1800 2000 240019-30 1800-2000 2000-2200 240031-50 1800 2000 220051+ 1600 1800 2000-2200

14-18 2000-2400 2400-2800 2800-320019-30 2400-2600 2600-2800 300031-50 2200-2400 2400-2600 2800-300051+ 2000-2200 2200-2400 2400-2800

ACTIVE (d)AGE (yrs) MODERATELY ACTIVE (c)

SEDENTARY (b)GENDER

FEMALE**

MALE

CALORIE CHART

(a) Based on Estimated Energy Requirements (EER) equations, using reference heights (average) and referencing weights (healthy) for each age and gender group. For children and adolescents, reference height and weight vary. For adults, the reference man in 5 feet 10 inches and weights 154 pounds. The reference woman is 5 feet 4 inches tall and weights 126 pounds. EER equations are from the Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids, Washington (DC): The National Academies Press; 2002.(b) Sedentary means a lifestyle that includes only the light physical activity associated with typical day-to-day life.(c) Moderately active means a lifestyle that includes physical activity equivalent to walking about 1.5-3 miles per day at 3-4 mph, in addition to the light physical activity associated with typical day-to-day life.(d) Active means a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3-4 mph, in addition to the light physical activity associated with typical day-to-day life.

* The calorie ranges shown are to accommodate needs of different ages within the group.

** Estimates for females do not include women who are pregnant or breastfeeding.

Estimated Calorie Needs per Day by Age, Gender and Physical Activity Level*

The following chart details the estimated amounts of calories needed to maintain calorie balance for various gender and age groups at three different levels of activity. The estimates are rounded to the nearest 200 calories. An individual’s calorie needs may be higher or lower than these estimates.

Consult your physician before making any changes to your diet, calorie intake or fitness regimen. This information is NOT intended to be used for diagnostic purposes or as a substitute for health / medical advice / care.

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APPROVED FOODS LIST

LEAN PROTEIN SOURCES

FOWL: 3-5 oz.95% Lean Ground Turkey, Boneless / Skinless Chicken Breast, Turkey Breast

RED MEAT: 3-5 oz.95% Lean Ground Beef, Bison, Eye of Round Steak, Top Sirloin Steak, Venison

SEAFOOD: 3-5 oz.Bass, Bluefish, Catfish, Steamed Clams, Cod, Crab, Flounder, Grouper, Haddock, Halibut, Sardines, Swordfish, Tuna, Lobster, Mackerel, Steamed Mussels, Scallops,

Shrimp, Snapper, Trout, Roughy

EGGS: 3-5 LargeEgg Whites, Occasional Whole Eggs

LOW FAT DAIRY: 1 c.Cottage Cheese, Lowfat Milk, Part-Skim Cheese, Yogurt

VEGETABLE PROTEINS: 4-5 oz.Tempeh, Tofu, Seitan, Soy Burgers, Soy Jerkey, Soy Sausage, Soy Bacon

MILK PROTEIN SUPPLEMENTSCasein, Milk Protein Blends, Whey

1oz. = 6g Protein | 1 Serving Size = 20-30g Protein

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STARCHY CARBS1 Serving Size = 15-20g Carbs

FIBROUS CARBS

Artichokes, Asparagus, Alfalfa Sprouts, Bell Peppers (green, red, yellow),

Broccoli, Brussels Sprouts, Bamboo Shoots, Cabbage (green, red), Carrots,

Cauliflower, Celery, Collard Greens, Cucumber, Eggplant, Garlic, Green Beans,

Kale, Lettuce, Mushrooms, Radishes, Spinach, Summer Squash, Zucchini

1 Serving Size = 1 c., 15-20g Carbs

FATS1 Serving Size = 7-10g Fat

FRUITS1 Serving Size = 1/2 c. or Med. Fruit

BUTTERS: 1 oz.Almond Butter, Natural Peanut Butter,

Low-Fat Spreads

DAIRY : 1 oz.Egg Yolk, Soft and Hard Cheeses

NUTS: 1 oz.Almonds, Cashews, Macadamia Nuts,

Pecans, Walnuts

OILS: 1-2 Tbsp.

Fish, Flax, Olive, Safflower

SEEDS: 1-2 oz.Pumpkin Seeds, Sunflower Seeds

OTHERAvocado (1/4), Guacamole (3oz.), Olives (8), Hummus (2-3 Tbsp.), Vinaigrette (1-2 Tbsp.)

BEANS: 1/2 c. (cooked)Black, Lima, Pinto, Red (unprocessed)

GRAINS: 1/2 c.Breads (whole grain), Cereals (wheat,

rye, bran), Oats

RICE: 1/2 c. (cooked)Whole Grain, Wild (unprocessed)

POTATOES: 3 oz.Sweet, White, Yams

PASTA: 1/2 c. (cooked)Flax or Whole Grain

SQUASH: 3 oz.Acorn, Butternut, Winter

OTHER: 1/2 c. (cooked)Black-Eyed Peas, Peas, Sweet Corn,

Lentils

Apple, Applesauce (natural), Apricots, Canteloupe, Grapefruit, Grapes, Honeydew, Kiwi, Lemon, Mango, Mixed Berries, Nectarine, Orange, Papaya, Peach, Pear, Pineapple (unsweetened), Plum, Tangerine,

Tomato, Watermelon

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NUTRITION BASICS

HEALTHY BREAKFAST

It’s important to start your day with a healthy breakfast. After fasting all night while sleeping, your body is in desperate need of nutrients. Consuming a lean meat, complex carbohydrate, and healthy fat first thing will jump-start that metabolism.

STAY HYDRATED

Water is crucial for normal body function and survival. Drinking plenty of water will help flush toxins from the body and prevent bloating while nourishing the organs, including the skin. Try to drink at least half of your body weight in ounces of water (120 lb person = 60+ ounces of water).

AVOID PROCESSED

FOODS

The human body does not digest and metabolize processed foods well. These foods increase inflammation in the body. Stick to unprocessed, fresh foods.

AVOID FRIED FOODS

Fried foods convert very quickly into body fat and increase risk of clogged arteries, stroke, diabetes and cancer.

EAT PLENTY OF FIBER

Fiber can help fill you up and satisfy hunger while increasing blood flow. It can lower cholesterol and blood pressure. Fiber may also reduce inflammation in the body.

AVOID SUGARY FOOD + DRINK

Sugar converts very easily into body fat. Whether you’re eating or drinking sugar, your body tends to store it as body fat. Take a look at your food labels — you may be amazed at what has sugar in it. Keep sugar to a minimum (less than 50g of sugar daily).

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INCLUDE PROTEIN WITH

EACH MEAL

Many people under-consume protein in their daily nutrition. Consuming too little protein can lower your metabolic rate and cause your body to burn muscle tissue for fuel. Include small amounts of protein with each meal to keep your metabolism elevated and protect muscle tissue.

DO NOT SKIP MEALS

Skipping meals becomes very dangerous for the body. When you consistently miss meals, you train you body to store what little food you do eat as body fat. This starvation mechanism is what your body will use for energy when you go long periods without meals. Be sure to eat at regular intervals in order to keep your metabolism primed and active throughout the day.

GET PLENTYOF SLEEP

Sleep can be overlooked when it comes to weight management. The human body is very active while you’re resting. It’s at these times that the body heals itself, metabolizes nutrients and repairs muscle. Getting adequate and quality sleep is very important.

ELIMINATE OR REDUCE ALCOHOL

CONSUMPTION

Alcohol is toxic to the human body. When alcohol is consumed, many normal bodily processes such as muscle repair and metabolism, are essentially shut off. Many calories from alcohol are stored in the body. By eliminating these calories and keeping the metabolism active, you’ll greatly enhance your chances of success.

3737

NUTRITION SIMPLIFIED

Eat several small meals throughout the day.

Allow 2-3 hours between each meal.

1250

This sample meal plan totals 1250 calories. Use the serving guidelines at the top of the chart to develop additional meal plans that meet your calorie requirements and food preferences.

1 serving carbohydrates = 15-20g 1 serving proteins = 20-30g 1 serving fats = 7-10g

MEAL GROUP FOOD PORTION SERVING SIZE CALORIES*

Protein 3 eggs 30g (1 serv) 210Carb 1 whole wheat English muffin 30g (2 serv) 120

MEAL TOTAL 330Protein 3 oz. skinless chicken breast 30g (1 serv) 125

Carb 1/2 c. cooked sweet potato 15g (1 serv) 100MEAL TOTAL 225

Protein 3-4 oz. lean meat of choice 30g (1 serv) 125Carb 1/2 c. cooked brown rice 15g (1 serv) 100

Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 10Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45

MEAL TOTAL 280Protein 3-4 oz. lean meat of choice 30g (1 serv) 125

Carb 1 c. cooked whole wheat pasta 15g (1 serv) 145Fibrous Carb 1 c. broccoli 15g (1 serv) 30

MEAL TOTAL 300Protein 3 oz. white fish 30g (1 serv) 85

Fibrous Carb 1 c. broccoli 15g (1 serv) 30MEAL TOTAL 115

TOTAL CALORIES 1250

1

2

3

4

5

*Caloric values listed are approximate and are based on information from the USDA’s National Nutrient Database for Standard Reference Release 27: http://ndb.nal.usda.gov

38

NUTRITION SIMPLIFIED

Eat several small meals throughout the day.

Allow 2-3 hours between each meal.

1500



Protein 3 eggs 30g (1 serv) 210Carb 1 whole wheat English muffin 30g (2 serv) 120Fat 1 tbsp. natural peanut butter 7g (1 serv) 100


Carb 1/2 c. cooked sweet potato 15g (1 serv) 100MEAL TOTAL 225

Protein 3-4 oz. lean meat of choice 30g (1 serv) 125Carb 1/2 c. cooked brown rice 15g (1 serv) 100

Fibrous Carb 2 c. lettuce + 1 c. spinach 15g (1 serv) 15Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45


Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 150Fibrous Carb 1 c. broccoli 15g (1 serv) 30

MEAL TOTAL 305Protein 4 oz. oz white fish 30g (1 serv) 115

Fibrous Carb 1 c. broccoli 15g (1 serv) 30Fat 1 tbsp. extra virgin olive oil 7g (1 serv) 120

MEAL TOTAL 265TOTAL CALORIES 1500

1

2

3

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5

38



39

NUTRITION SIMPLIFIEDEat several small meals

throughout the day. Allow 2-3 hours

between each meal.

1750



Protein 3 eggs 30g (1 serv) 210Carb 2 slices whole wheat toast 30g (2 serv) 150Fat 1 tbsp natural peanut butter 7g (1 serv) 100


Carb 1/2 c. cooked sweet potato 30g (1 serv) 100Fat 1 oz. mixed nuts 15g (1 serv) 175


Carb 1/2 c. cooked brown rice 15g (1 serv) 100Fibrous Carb 2 c. lettuce + 1 c. spinach 15g (1 serv) 15

Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45MEAL TOTAL 280

Protein 3-4 oz lean meat of choice 30g (1 serv) 125Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 150

Fibrous Carb 1 c. broccoli 15g (1 serv) 30MEAL TOTAL 305

Protein 3 oz. white fish 30g (1 serv) 85Fibrous Carb 1 c. broccoli 15g (1 serv) 30

Fat 1 tbsp. extra virgin olive oil 7g (1 serv) 120MEAL TOTAL 235

Protein 1/2 c. 2% cottage cheese 30g (1/2 serv) 90


1

2

3

4

5

6



40

NUTRITION SIMPLIFIED2000





Carb 8” whole wheat tortilla 30g (2 serv) 120Fat 1 oz. mixed nuts 15g (1 serv) 175


Carb 1/2 c. cooked brown rice 15g (1 serv) 100Fibrous Carb 1 c. lettuce + 1c. spinach 15g (1 serv) 10

Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45Fruit 1 c. apple slices 15g (1 serv) 50


Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 150Fibrous Carb 1 c. broccoli 15g (1 serv) 30

Fat 3 tbsp. hummus 7g (1 serv) 75MEAL TOTAL 375

Protein 3 oz. white fish 30g (1 serv) 85Fibrous Carb 1 c. broccoli 15g (1 serv) 30


Protein 1 c. 2% cottage cheese 30g (1 serv) 180


1

2

3

4

5

6


Eat several small meals throughout the day. Allow 2-3 hours between each meal.


41

NUTRITION SIMPLIFIED 2250




Fruit 1 c. apple slices 15g (1 serv) 50


Carb 1/2 c. cooked whole wheat pasta 15g (1 serv) 150Carb 1/4 c. marinara sauce 15g (1 serv) 30Fat 1 oz. mixed nuts 15g (2 serv) 175


Carb 1 c. cooked brown rice 15g (1 serv) 200Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 10

Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45MEAL TOTAL 370

Protein 3-4 oz. lean meat of choice 30g (1 serv) 125Carb 1 slice whole wheat bread 15g (1serv) 75

Fibrous Carb 1 c. broccoli 15g (1 serv) 30Fat 2 tbsp. hummus 7g (1 serv) 50

MEAL TOTAL 275Protein 3 oz. white fish 30g (1 serv) 85

Carb 1 c. cooked sweet potato 30g (2 serv) 200Fibrous Carb 1 c. broccoli 15g (1 serv) 30



MEAL TOTAL 180

TOTAL CALORIES 2250

1

2

3

4

5

6*Caloric values listed are approximate and are based on information from the USDA’s National Nutrient Database for Standard Reference Release 27: http://ndb.nal.usda.gov



42

NUTRITION SIMPLIFIED2500


MEAL GROUP FOOD PORTION SERVING SIZE CALORIES

Protein 4 eggs 30g (1 serv) 280Protein 3 turkey bacon 30g (1 serv) 130

Carb 1 whole wheat English muffin 30g (2 serv) 120Fat 1 tbsp. natural peanut butter 7g (1 serv) 100


Carb 1/2 c. whole wheat pasta 30g (2 serv) 150Carb 1/4 c. marinara sauce 15g (1 serv) 30Fat 1 oz. mixed nuts 15g (2 serv) 175

MEAL TOTAL 480Protein 3-4 oz lean meat of choice 30g (1 serv) 125

Carb 1 c. cooked brown rice 15g (1 serv) 200Fibrous Carb 1 c. lettuce + 1 c. spinach 15g (1 serv) 10

Fat 1 tbsp. vinaigrette dressing 7g (1 serv) 45Fruit 1 c. apple slices 15g (1 serv) 50

MEAL TOTAL 430Protein 3-4 oz lean meat of choice 30g (1 serv) 125

Carb 1 slice whole wheat bread 15g (2 serv) 75Fibrous Carb 1 c. broccoli 15g (1 serv) 30

Fat 4 tbsp. hummus 10g (1 serv) 100MEAL TOTAL 330

Protein 3 oz. white fish 30g (1 serv) 85Carb 1 c. cooked sweet potato 30g (2 serv) 200

Fibrous Carb 1 1/2 c. broccoli 20g (1 serv) 45Fat 1 tbsp. extra virgin olive oil 7g (1 serv) 120

MEAL TOTAL 450


MEAL TOTAL 180

TOTAL CALORIES 2500

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2

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6




45

TRANSFORMATION TRACKERRecord your measurements before and at 30, 60 and 90 days using this transformation tracker.

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

BEFORE 30 DAYS

60 DAYS 90 DAYS

46

TRANSFORMATION TRACKERRecord your measurements before and at 30, 60 and 90 days using this transformation tracker.

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

CHEST

R. ARM

L. ARM

WAIST

HIPS

R. THIGH

L. THIGH

TOTAL INCHES

WEIGHT

BEFORE 30 DAYS

60 DAYS 90 DAYS

47

LIMITED WARRANTYOYO Fitness, LLC as the distributor of this product, warrants that the product will be free from defects in materials and workmanship for a period of 12 months from date of receipt. This warranty applies only when purchase of the product is from an authorized dealer and is for personal or household use, but not when the sale or any resale is for commercial use. This warranty is not transferable.

EXCEPT FOR THE LIMITED EXPRESS WARRANTY STATED HEREIN, OYO FITNESS, LLC, DISCLAIMS ALL OTHER EXPRESS OR IMPLIED WARRANTIES, INCLUDING BUT NOT LIMITED TO IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE. SOME STATES DO NOT ALLOW LIMITATIONS ON HOW LONG AN IMPLIED WARRANTY (INCLUDING IMPLIED WARRANTIES OF MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE) LASTS, SO THE ABOVE LIMITATIONS MAY NOT APPLY TO YOU. OYO Fitness, LLC will not be liable for any loss or damage, including incidental or consequential damages of any kind, whether based upon warranty, contract or negligence, and arising in connection with the sale, use or repair of the product. SOME STATES DO NOT ALLOW THE EXCLUSION OR LIMITATION OF INCIDENTAL OR CONSEQUENTIAL DAMAGES, SO THE ABOVE LIMITATION OR EXCLUSION MAY NOT APPLY TO YOU. THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY HAVE OTHER RIGHTS THAT VARY FROM STATE TO STATE.

In the event of failure of this product to conform to this warranty during the warranty period, you must return this product to the location shown below at your own expense, unless otherwise approved by us in advance. OYO Fitness, LLC will repair or replace, at its own option, the product or any covered part, except that this warranty does not cover damage caused by accident (including in transit) or repairs or attempted repairs by any person not authorized by OYO Fitness, LLC, or by vandalism, misuse, abuse or alteration.

In order to service under this warranty, use the following procedure:1. Send the part for replacement to:

Attn: Customer ServiceOYO Fitness, LLC330 W. 47th St. Suite 201Kansas City, MO 64112

3. Write your Order # and Product Serial # on the line provided and retain for your records. (Retail Customers write place of purchase):

ORDER # SERIAL #

©2015 OYO Fitness, LLC. All rights reserved.

To register your Limited Warranty, please go to OYOFITNESS.COM

2. Be sure to include: Legible return address Daytime phone number Brief statement concerning the part in question Your Order # and/or copy of proof of purchase

49

DO NOT OPEN DOOREXERCISE IN PROGRESS

WARNING CARDCut out the warning card at right and place on opposite side of door when using Door Attachment.

50

Copyright © 2015 OYO™ Fitness, LLC. Copyrights subsist in the information, writings, compilations, audio, visuals, music, choreography and other works that are the subject of the enclosed materials. Any unlawful use of these copyrights, including unauthorized copying, re-recording, public exhibition, public performance, broadcasting or making the audio-visual presentations available over a computer network or the Internet (or authorizing any of the foregoing acts) is strictly prohibited and can subject you to civil and criminal penalties. OYO™ Fitness and SpiraFlex® logos are registered trademarks of SpiraFlex®, Inc.

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