BF t= = [-mmm-i {-? {-x FT Tt Fi 1c imt ime ime Sl ee EE fsff y TURBOFIREWHAT CAN TURBOTRACKER TurboTracker is designed to help keep you on top of your habits, routines, and your body. By paying close attention to your daily routine, you'll notice patterns in your eating habits and workout schedule. Over time, you can make adjustments to improve your health by cutting out bad habits and replacing them with good ones to meet your fitness and weight loss goals. Making a change in your lifestyle translates to a healthier, more fit you. you flip through the pages of your TurboTracker, you'll discover many tips and tools you can use every day. * We’ sollected motivational quotes from Chalene and Turbo Tips to help inspire you. Brush up on food and fitness details by referencing the Nutrition tab. The Daily Tracker will keep you on top of your TurboFire Classes, caloric intake, and supplements. Check in with yourself and track your progress with Weekly Recaps. Set weight and fitness targets in the Goals and Stats sections. Record measurements and paste your “before” and “after” photos to see your results over the weel Since the TurboTracker is so handy and portable, it’s easy to take it wherever you go. § =STATS & GOALS erica ae pee eet nee STATS & GOALSBona ooMY MEASUREMENT TRACKER RECORD BEFORE STATS CHEST —- R.ARM ___ EAA 2 dc WAIST HIPS R. THIGH —— L. THIGH . TOTAL INCHES WEIGHT _ us RECORD BEFORE STATS CHEST 8 R. ARM L.ARM __ WAIST __ HIPS! = R. THIGH __ L. THIGH TOTAL INCHES ____ WEIGHT ____. DOSE BEFORE TURBOFIRE DATE MY BEFORE WEIGHT: MY TARGET WEIGHT: INSERT YOUR BEFORE PICTURE HEREMY MEASUREMENT TRACKER RECORD WEEK 4 STATS. CHEST ___ R. ARM L.ARM __ WAIST — HIPS R. THIGH — L. THIGH TOTAL INCHES WEIGHT RECORD WEEK 4 STATS. CHEST 2 R. ARM L. ARM WAIST HIPS R. THIGH L. THIGH TOTAL INCHES ae WEIGHT _ co END OF WEEK 4 WEIGHT MY BEFORE: DATE INCHES MY WEEK 4: [_ DIFFERENCE: INSERT YOUR WEEK 4 PICTURE HEREMY MEASUREMENT TRACKER END OF WEEK 8 faci DATE RECORD WEEK 8 STATS. WEIGHT INCHES MY BEFORE: GHEST 2 oe R.ARM ——_ MY WEEK 8: L.ARM —__ DIFFERENCE: WAIST | | HIPS R. THIGH ae L. THIGH —_ TOTAL INCHES WEIGHT INSERT YOUR WEEK 8 PICTURE HERE RECORD WEEK 8 STATS CHEST eae R.ARM ___ L. ARM. WAIST HIPS R. THIGH __ L. THIGH __ TOTAL INCHES _ WEIGHT __END OF WEEK 12 —. 1 DATE MY MEASUREMENT TRACKER RECORD WEEK 12 STATS. WEIGHT INCHES MY BEFORE: ‘CHEST (223 en RARM | seni MY WEEK 12: LL ARM DIFFERENCE: WAIST a scsi HIPS __ R. THIGH rnin, Le THIGH scenes eccpeared TOTAL INCHES WEIGHT INSERT YOUR WEEK 12 PICTURE HERE RECORD WEEK 12 STATS CHEST R. ARM. L. ARM. WAIST HIPS R. THIGH L. THIGH TOTAL INCHES WEIGHT 49Just remember, no goal is too small. If you want to drop two pounds, write it down. When you accomplish a goal, itll make you feel good about yourself. The better you feel about yourself, the more you'll be able to achieve greatness in your day-to-day. TODAY’S DATE: i By the time | complete the TurboFire program, | wish to accomplish these goals: ora @ Oo Q Qa 04 alee Q o By eating right and taking TurboFire Classes according to the schi Jule, | plan to accomplish my goals by _1 aTek eH Cena aC5-DAY INFERNO PLAN Get hot for the weekend with this weekday plan. Kick-start your class routine and shift your metabolism into Turbo mode in just 6 d The 5-Day Infemo Plan will cleanse your bo and help change your daily eating, habits, 80 ready to take on TurboFire with more ener After 5 days you can lose up to 10 pound 10 inches.” To start, simply follow the TurhoFire Ch and the meal suggestions for all S days; doing more? Add a stretch class 16 YOURTE Lacking energy one day? Substitute will minutes of the Fire 55 EZ Class, No matte! keep it up. And always pace yoursell: to av ourning out , “Estimate basod on a test group. Results may vary and depend on your body weight, intonsity levels, and fitness level. TAKE HABITUAL NOTES Write down your classes, activities, calories, water, and supplements in your TurboTracker. Doing this will get you into a rhythm of making sure the foods you eat are clean, healthy fuel for your body. DON’T EXCEED THE 5-DAY LIMIT Once your body becomes leaner, you'll be burning more calories. Meaning you'll need to add more carbs and nutrient-rich foods to your diet to maintain high energy levels in your classes. After you finish the 5-Day Inferno Plan, switch over to the meal plan in the FUEL THE FIRE Nutrition Guide. ALWAYS STAY HYDRATED Drink at least eight glasses or 64 ounces of water every day. You can also drink plain coffee and tea, since they contain no calories. Just keep the sugar, milk, or creamer to a minimum. Also, try to replace sugar and artificial sweeteners with stevia, and cream or half-and-half with skim or low-fat milk. Since you want to see results, you don’t need empty calories and added sugars to keep you from reaching your goals. So cut out alcohol, juices, soft drinks, and sports drinks. Diet soft drinks aren’t any better, Get rid of them, too.MAKING ALTERATIONS able to do the ve You should as it's laid out. Hows the plan to suit your needs bo y Inferno Plan exactly TIPS BEFORE 1 may need to slightly alter pending on physical bulld, YOU: GERSIARTE sition, and activity levels. T O y come if your body fat is below 6 (men) and 20% (women), { u'll n Take your “before” photos. Re lories to keep your energy levels Up ord your measuremen in the Stats & Goals tab. sand we d your classes intense. You don’t want your body feeding | on its own muscle to support its demand for energy, We suggest adding extra servings of vegetables or protelli, 2? Wa sh the G Fired Up DVD to learn how to get the most out of the i TurboFire program. Figure that an t or protein is about 100 calories, Raw vegetables can be added anytime, and a ad bowl averages only 100 calories (go easy On 3 Stick to the ec ting plan de in this 5-Day inferno Plan gned 4 Follow the rec UNDER 140 LBS i] Class ommended daily TurboFire dule. You can add a Ss to speed up results. Or do a shorter TurboFire Class substitute, if you don’t feel up to the planned class for a given day. FOE ADD 600 ADD 700 C Woy eT = ee NOL eG! Raa RC es} 20 21INFERNO MEAL PLAN LASS: FIRE 55 E BREAKFAST Turkey Bacon Breakfast Sandwich | DINNER Honey Dijon Chicken | with Steamed BREAKFAST | Melon and Yogurt LUNCH | Turkey Avocado Wrap | DINNER Grilled Teriyaki Salmon | with Ginger Rice and | Bok Choy BREAKFAST | Pineapple and Cottage Cheese LUNCH | Loaded Baked Potato | DINNER Chicken Tacos with ~ | DAILY NUTRIENT GOUNT SNACK 1/2 Banana, 7 Walnut Halves SNACK Shakeology” DAILY NUTRIENT GOUNT Calories: 1189/Total Fat: 41 9 Protein: 107 g/Garbs; 101 9 Fiber: 16.5 9 SNACK Shakeology | SNACK 2’Celery Stiokts with Peanut Butter 1 Calories: 1199/Total Fat; Hg Protein: 79 g/Garba! 188 @ Fiber: 15g SNACK Veggies and Raneh SNACK Shakeology DAILY NUTRIENT COUNT | Calories: 1211/Total Fat 47.5 g/Protein: 164 g/Carbs! 101 @ | Fiber: 25.5 ¢ BREAKFAST PB and Banana Shakeology LUNCH Egg Salad Wrap DINNER Steak with Spinach and Baked Potato SNACK Apple with Almond Butter SNACK 10 Raw Almonds, 1 Medium Orange DAILY NUTRIENT COUNT Calories: 1202/To' 439 | Protein: 86 g/Carbs: Fiber: 22 g ie BREAKFAST | SNACK Strawberry Waffle Shakeology and Sausage LUNCH oi SNACK Chicken and Hummus Pita DINNER Rosemary Pork Chop with Peas and Wild Rice Crudités and Chees: DAILY NUTRIENT COUNT Calories: 1190/Total Fat: 30 g Protein: 132 ¢/Carbs: 102 g Fiber: 19.4 FOR RECIPES, SEE THE 5-DAY INFERNO BROCHURE. 23MY MEASUREMENT TRACKER RECORD BEFORE STATS CHEST ee RLARM vernon, L.ARM —_ WAIST ___ HiPS al. R.THIGH — L. THIGH TOTAL INCHES ____ WEIGHT ____ RECORD BEFORE STATS CHEST cath R.ARM ___ L.ARM ___ WAIST ___ HIPS ___ Re TRIBE cect L. THIGH ___ TOTAL INCHES WEIGHT 24 BEFORE INFERNO eet Ny DATE MY BEFORE INCHES: MY BEFORE WEIGHT: INSERT YOUR BEFORE PICTURE HERE |MY MEASUREMENT TRACKER RECORD AFTER STATS CHEST __ R. ARM &. ARM Wu .. WAIST RiP a R. THIGH —_ b. THE TOTAL INCHES WEIGHT RECORD AFTER STATS CHEST’ .0e3 R. ARM Le ARI ous, comet WAIST ___ HIPS R. THIGH L. THIGH TOTAL INCHES _____ WEIGHT ______ 26 AFTER INFERNO eT DATE WEIGHT INCHES MY BEFORE: MY AFTER: DIFFERENCE: | INSERT YOUR AFTER PICTURE HEREDate Day Calorie Target 1,200 a Se BURN TRACKER JRATION INTENSI el s{-(elg al-ae) TOTALS. TOTALS & /_ CHALENE’S TIP OF THE DAY: “Ask yourself every couple of minutes, ‘Can | go harder? Can | do more?’ You've got so much power. Show me.” SNACK ENERGYLEVEL 123456789 TODAY's GoaLs MET NOTES WATER (8-02. glasses) us PPLE UUUU UOUU____| aL BURN TRACKER TURBOFIRE CLASS OTHER ACTIVITIES "LUNCH CHALENE’S TIP OF THE DAY: “Every time you come to class you get better. Every time you start to get better you do more. When you do more, you get better results and you just keep taking it to the next level.” "SNACK 1 DINNER ENERGYLEVEL 1293456789 — TODAV'SGOALSMET NOTES Pe WATER (8-02. glasses) VITAMINS/SUPPLEMENTS, w ioFUEL TRACKER TOTAL CALORIES CONSUMED & Calorie Target 1,200 ————— DINNER TOTALS i Date Day BURN TRACKER TURBOFIRE CL “Tell yourself you've got high energy and you feel great. You'll believe whatever you tell yourself.” Topay’s GOALS MET NOTESCalorie Target 1,200 Date Day FUEL TRACKER BURN TRACKER TURBOFIRE CLA‘ DURATION — INTENSITY BREAKFAST ~ SNACK CHALENE’S TIP OF THE DAY: “Guess what? You're still burning a ton of calories. It’s called ‘AfterBurn,’ because your metabolism is on fire.” DINNER “ENERGYLEVEL 1293456789 — TODAY'SGOALSMET DINNER TOTALS @ ff NOTES WATER (8-02. glasses) VITAMINS/SUPPLEMENTS UU UUUU= © = na KR a =eeeePrrii tt &CALCULATING YOUR CALORIE TARGET STEP 1 Calculate your Resting Metabolic Rate (RMR). Your current body weight x 10 = RMR STEP 2 Calculate your Daily Activity Burn (DAB) based on your current activity levels (outside of Turbor SEDENTARY MODERATELY ACTIVE RMR x 20% = VERY ACTIVE RMR x 30% = Although this will vary, a good average numb a TurboFire Class is 650 calories a day.” STEP 4 Subtract or add your Caloric Deficit (CD) or Surplus. This is the number of calories you'd like to cut out (or add) to your current diet in order to lose (or gain) weight. A deficit of 500 calories a day averages to about a one-pound loss per week. STEPS Put all those numbers together to find out how many calories you need. RMR + DAB + DE ~- CD = Your Calorie Target (Resting Metabolic Rate + Daily Activity Burn + Daily Exercise = Caloric Deficit = Your Calorie Target) fe ey *Statistic based on test group results. Caloric expenditures may vary and are based on many factors, including height, weight, intensity level, muscle mass, and fitness levels. ‘Don't use a Caloric Deficit that's more than 1,000 calories a day for your regular diet. (A deficit that drastic is only okay for less than a week or for cleansing purposes.) If you go without enough calories for too long, you'll lack the nutrients to properly recover from your classes. This can lead to the dreaded “results plateau.” Your body will also break down in the form of an injury and/oran jliness. So don’t do it. A4YOUR NUTRITIONAL CHEAT SHEET Stay on top of Michi’s Ladder and fuel Youre with clean foods. We recommend you tf foods you currently eat for other choleet ladder. Stick with Tiers 1 and 2 to ing of losing weight and staying healthy, healthy choices in the lower tier they're calorically dense. Try to avold 16 and 5 and you'll cut out unwanted Galorl SEM Gueumbu¢ ene P Enea Fish ¢brolied, steamed, grid) PF Favs Gate fesnc " Gr @ Bea mnie CF Grapes ¢ ee Fp F Boctriese tee oe re ye Kercup honor, no agi) 8 Kinet (ors PC {tc fa, an orred wa ‘Melon, Iho shone Mustard ¢ Nato P FG Nets Onions G Pays Peaches € Pear kn G Apples. with kin © Bicol PC Brocool sprouts PC Brussels sprouts PC Gitus Fug © Golare gens PC Cottage cheese, nonfat P ne Dates © Fao woe PF ' aglant mt Fata cheese, fowsal PF ict haa al HE fea seis ne meom PF ha Soin PFO THE HAPPY Apples, snl ‘Appisauice ran} ‘Rvooados F Bagels, wrote grain C Bananas C Broad, wh Bots henge, en, ros PRG Sala 7 soa Hummus PEC a aa al fp Se Coed wipdy | SM (ide 1 re sigare Shva coe Nangeos © Sto soa BP Cheese, ‘Meat, wid gamo PF Taw PP Mik, 1% PFC ‘Muze, aw, no sugar PC Nis, fan PF Nut butters, cam, no adh Samoa PC OU) Tou PRO Vogt io 0 engin burner PG Yacon syrup @ Yogurt ia, na agi PROTEIN=P CARB=C FAT=F PEs) Aspesauce ig brant} ¢ fru, aes Potatoes, beked or boiled © gave nectar anola (ro sugar add) © Reirod beans, lowat PFC ‘Almond mk PF C Honey © a Be, ground, super lan tae am of matmalade (no sugar stay PF Hee Bool, lean cuts PF re baught sugar 2, wie Broths veggie, chicken, eto} nite Rola Buttr, ungatod F Lamb, joan PE Shettish P Canola oil F Lettuce, iceberg Shrimp P Choose, hard Naple syrup (ralural, no sugar Soy MIKPFC Choo low fat PE CChckor jac, baked P F.C PEC vi (Chil (no lard sugar addon) PF brand) PC Crackers, whole gain FC Nelasses © Choa choose, iowa PE Fowl skinless, dark met only PF Fo, ground, super lean (ois Nh) Frorch fies, bakod F C Wine, wits @ Genesee ans) ‘aime fi Pancakes, uckuheat © whol ‘iia swootoners (eucraloe, Fish, tied PF Pancates FC ime, saechanne, ek Fowl, wih skin PF PPearat bitter, not aw FC ¢otiod flow © Fo Pieze, thn cust veggie PFC Boot, ground, loan Popecen.w al and buter FC (unde 20% a) PE Boor C lad FC Broad, retinas flour © Buter (sata F neoar salad, w chicken P FC onPF hoes, oft (ncuding be and goal) F Chios, lowfat, baked & 5 Cobb salad PFC rami and choose F C Caf, ood mocha ate Mayonnaise F W nonfat mk PC ‘Meat oa PF Coffee late wi whole mikPFC Mik, whole PEC Cotten caka F.C Mutins Fc rackors F.C Tuna salad or chicken salad PE Croan cheese F Yogus, fazen C nen see nnd ‘Neohol, hard liquor Margarine F Bacon PF ‘Mlk, cream o hale-half P F.C Bakod beans P F.C Nachos FG Boe, run, et on regs FC (oror 20% fo) BE Pasites Boot taco, fried PFC Diner fare PFC Pies “aa read onds F.C Dovgrnuis Fe Przan, covered PFC Goals sana fat fod PFC. Energy inks C ae ane ako F.C Fowi, ground, raguar ACW EAD RC andy PFC (aver 2 ‘EC areal sugared PFC g. creamy FC Chicken a la King PFC Fronoh fies FC avy PF chan bua wes, chose sandvch PF C ‘una odes PFC Hamburg tas ood PFC Ghisken or fish sandwich ie PF High helo crn syrup © ips, potal or con FC Hot dopa PFC plang nocolte PFC ytropenaly cds F Srp rok ad sea P FC leona FC S00 Ginnamon bun FC Jy, bel, pk, verison PFC Calo, mocha, machina ee he ut bddba C lode arora PF C dod, frapoe, tink caramal Lok 43MAKE SENSE OF NUTRITION FACTS LABELS Most packaged foods have a Nutrition Facts label. Use this information to make healthy choices quickly and easily Nutrition Facts| -| Serving Sizé:1 cup (228g) Servings Pér Container 2 jount Per Serving ‘Calories 251 Calories from Fat 110 ea % Daily Value’ Total Fat 129 18% Saturated Fat 3g_ 15% Trans Fat 1.59 Cholesterol 30mg 10% | Sodium 470mg , 20% | Total Carbohydrate 31g 10% oO Dietary Fiber 0g o% Sugars 5g) Protein 59 Tr af aT Vitamin A 4% Vitamin C 2% | Calcium 20% tron 4% *Percent Daily Values are based on a 2,000 calorie diet Your Daily Values may be higher or lower deponding OF! | your calorie needs: Calories: __2,000 2,800 Total Fat Less than 659 809 Sat Fat Lessthan 20g 269 Cholesterol Lessthan 300mg «900mg ‘Sodium Lessthan 2,400mg _2,400mq Total Carbohydrate 300g 3759 Dietary Fiber 25g 30g @ Don’t get tricked. Many single-serving foods are broken into two servings to hide calories. © Calories provide a measure of how much energy you get from a serving of this food Daily values: 5% is low; 20% is high © Nutrients in the Red Zone: saturated fat, trans fat, cholesterol, and sodium. Limit these nutrients as they may increase various health risks such as obesity, heart disease, and high blood pressure. © Fiber check: Fiber contains zero calories and promotes regularity. You should have at least 25 grams in your daily diet. @ Daily values footnote: makes recommendations based on a diet of 2,000 or 2,500 daily calories. Make sure these values match your daily caloric needs. aSHAKEOLOGY® With over 70 ingredients, Shakeology is the healthiest meal of the day®. You'll fill up on nutrition, eliminate toxins and cravings, and increase your energy levels. ACTIVIT® Ensure that your body gets the nutrients it needs to keep ‘ going strong, especially on HIIT days. A multivitamin will help you kick off your TurboFire program and create positive changes in your diet. RESULTS AND RECOVERY FORMULA Refuel, reenergize, and reduce muscle soreness after an intense class. This tangy shake is made up of four parts carbs and one part protein to help repair muscles quickly. 47HOW TO USE YOUR TURBOTRACKER Record all the foods and drinks you consume throughout the day in the Fuel Tracker. Simply log your meals, when. you eat, how much water you drink, and what you want your daily Calorie Target to be. Keep in mind, however, that your Calorie Target already includes the calculated deficit/surplus you've determined for yourself from pag of this guide. Next, record TurboFire Classes and other activities in Burn Tracker. You'll not only hold yourself account bl meeting goals, but you’ll also adjust diet and activi to better meet your needs. i Refer to examples of what a typical Fuel Tracker Burn Tracker may look like on the following pag YOU’RE RESPONSIBLE FOR YOU The TurboTracker ensures you stick to what you'll do. Always talking about yoga? Then session and go. Did you tell yourself to Stay clear of the company kitchen on Dot maybe you want to up the intensity levels Whatever it is, make a note in the goals s¢ Just make sure you set realistic goals for getting discouraged. After all, you know your W and only you can make a change. So plan on ti weakness for a new strength, starting now. 6 uREO TIP Your body needs rest to build muscle and # | maintain high energy levels. Make sure you i get at least 8 hours of sleep every night. 50 SAMPLY WEEKLY GOALS —l__1____ MY CURRENT WEIGHT: DATE 145 TAKE __@ __TURBOFIRE CLASSES THIS WEEK. SLEEP__© HOURS EVERY NIGHT. GOALS: Fit into my old pair of jeans MY CALORIE TARGET 1745" CALORIES | PLAN TO BURN EVERY DAY __ 650 TARGET CALORIE DEFICIT _500__BURN TRACKER olin laa eeu UMM ==} aS DURATION INTENSITY Planttulips Hike with the kids _ é ~ Chocolate — Covered Bananas | SNACK. CHALENE’S TIP OF THE DAY: “Ask yourself every couple of minutes, ‘Can | go harder? Can | do more?’ You've got so much power. Show me.” _aiilled Lemow Salmow Candied Carrots I | ENERGY LEVEL 1 2.3 4 57 8-9 TODAY'SGOALSMET X DINNER TOTALS |p NOTES TOTAL CALORIES CONSUMED @& - “— =a a Felt tived today. Should go to sleep by 10 eM 1 WATER (G-o2, glasses) VITAMINS/SUPPLEMENTS Gal eat: more tomorrow! Hee ee HeaSAMPLE WEEKLY RECAP ete eS MY START WEIGHT: DATE q MY CURRENT WEIGHT": DAYS | WORKED OUT: Dx] sun (i) ert (X] mon (X] Tue wed = [X] THU OVERALL ENERGY LEVEL: 1 2 3 4 5 6 Os HOW | FELT THIS WEEK: _More energetic GOALS | MET: _ lost 2 pounds an _Stopped eating french fries NOTES: “It your weight changes, recalculate your Calorie Target using the formula i Hie Nutuition Tab. Also, keep your weight loss goals in mind. Track your progres with new measurements and photos every 4 weeks. THE WEEK IN REVIEW Did you start the week off with a bang? Or did your energy levels fizzle? Did you stick to the TurboFire Class schedule this week? Or did you skip class because you didn’t make time for it? Taking notes can help you make necessary adjustments to your daily routine. If you had no energy, for example, you may need to increase your calorie target. If you were too full throughout the day, you may decide to cut back your portions. Writing down your patterns will also help make any necessary nips and tucks in your schedule. Once you do a review, you can set better goals, as well as make changes to your diet and fitness plan so you feel your best next week.Seed—l__i___ MY CURRENT WEIGHT: DATE TAKE TURBOFIRE CLASSES THIS WEEK. SLEEP _._HOURS EVERY NIGHT. GOALS: MY CALORIE TARGET _ CALORIES | PLAN TO BURN EVERY DAY ___ TARGET CALORIE DEFICIT __Calorie Target | no pe ee BURN TRACKER Used ai kere FUEL TRACKER BREAKFAST [oN Ing —) BREAKFAST SNACK LUNCH SNACK “Working out is addicting. Anytime you need to be in hk class, we’re here to support you in your addiction.’ a - ! "ero eve 123456789 TODAYSGOALSMET NOTES ee oo : : VAMNSISUPPLEMENTS 0 COC eeWEEK 1 RECAP MY START WEIGHT: [ | CURRENT WEIGHT": ai DAYS I WORKED OUT: C)sun [won [Je []weo [Jrwu [Jeri [_Jsar OVERALL ENERGY LEVEL: 1 234567 8 9 HOW | FELT THIS WEEK: “if your we late your Calorie Target using the formula 1 the Nutation Tab. Also, keep your weight loss goals in mind. Track your progress with new measurements and photos every 4 weeks.WEEK 2 GOALS Sao MY CURRENT WEIGHT: DATE TAKE ___TURBOFIRE CLASSES THIS WEEK. SLEEP___- HOURS EVERY NIGHT. GOALS: MY CALORIE TARGET CALORIES | PLAN TO BURN EVERY DAY TARGET CALORIE DEFICIT _Calorie Target FUEL TRACKER EAS neue: LUNCH BREAKFAST TOTALS & SNACK DINNER DINNER TOTALS of TOTAL CALORIES CONSUMED @& [Week # Day Date BURN TRACKER “The weekend is the perfect time to refocus. First start by writing your to-do list and include three items that will move you closer to your goal.” NOTESMY START WEIGHT: 3 MY CURRENT WEIGHT*: [ | i DAYS f WORKED OUT: [) sun (mon [Jwe (Clweo (tru (Jer [()sar OVERALL ENERGY LEVEL: 1 2 3 45 6 7 8 9 ; HOW | FELT THIS WEEK: GOALS | MET: bd : | ra 7 | _——seesti MY CURRENT WEIGHT: | DATE TAKE bs URBOFIRE CLASSES THIS WEEK. SLEEP. HOURS EVERY NIGHT. GOALS: MY CALORIE TARGET CALORIES | PLAN TO BURN EVERY DAY __ TARGET CALORIE DEFICITCalorie Target BREAKFAST FUEL TRACKER [Pate _| Week # Day BURN TRACKER TOTALS & BREAKFAST SNACK LUNCH ’ SNACK “When you go more than 3 hours without food, your body begins to store fat and slow calorie burn.” ai ™ . “ rng " eneney even 123456789 TopayscoalsmeT NOTES VITAMINS/SUPPLEMENTS3 RECAP MY START WEIGHT: a MY CURRENT WEIGHT”: DAYS | WORKED OUT: (sun [Jwon []we ([]weo [JtHu (Jer [sar OVERALL ENERGY LEVEL: 1 234567 89 HOW I FELT THIS WEEK: GOALS | MET: “if your weight changes, recalculate your Calorie Target using the formula in the Nutrition Tab. Also, keep your weight loss goals in mind. Track your progress with new measurements and photos every 4 weeks.WEEK 4 GOALS L |___s MY CURRENT WEIGHT: DATE TAKE __ TURBOFIRE CLASSES THIS WEEK. SLEEP____ HOURS EVERY NIGHT. GOALS: MY CALORIE TARGET nae CALORIES | PLAN TO BURN EVERY DAY TARGET CALORIE DEFICITFUEL TRACKER BURN TRACKER TURBOFIRE CLASS MUNA 4 “i TOTALS & |) INTENSITY LUNCH ® RIN Nels SNACK “Carry water with you everywhere. yt By the time you're thirsty, you're already F dehydrated. The trick is to stay hydrated.” mM EVEL 123456FOOD STATS SLVLS GOO4MY POCKET CALORIE TRACKER FOOD SERVING SIZE CALORIES FAT PROTEIN CARBS FIBER FRUIT. Apple 1 medium 2 4 19 eee Apple juice 8 fl.oz. 2 2 Bee a Apricot 1 4 5 ae i Banana 1 medium 0 3 ei 5 Blackberries 1 cup 0 1 Be: a Blueberries 1 cup 0 i 20 i Cantaloupe 1 cup, cubed 0 1 — u Cherries 8 pes. 0 1 a 4 Cranberries, whole 1 cup 0 9 12 2 Cranberry juice cocktail 1oup 0 0 ae 8 Cranberry-apple juice 1 cup 0 9 te e Cranberry-grape juice 1 cup 0 1 36 0 Figs, fresh 1 medium 0 o us 2 Figs, dried 1 fig 0 9 = d Fruit cocktail, canned : 1 cup 0 1 28 a Grapefruit 1/2 fruit 9 1 ta fe Grapefruit juice, sweetened 8 fl. oz. 0 0 Be o Grapefruit juice, unsweetened 8 fl. oz. i 0 1 Be o Grapes, red or green 1 cup 0 1 28 i Honeydew melon 1 cup, diced 0 1 16 A Kiwifruit 1 medium 9 2 ML 2 Kumquat 4 fruit 0 9 8 " Lemon juice 1 cup 0 1 a il Lemons w/ peel 4 fruit 0 1 a a Limes 1 fruit 0 1 be 2 Lime juice 1 cup 0 1 a 4 Mango 1 medium 1 1 38 ‘ Nectarines 1 fruit 0 1 ae x Orange 1 large 0 2 22 be Orange juice 8 fl. oz. 1 2 28 i 276 » Re) xSERVING SIZE CALORIES FAT PROTEIN CARBS ials|aiat Papaya 1 cup, cubed 65 0 2 14 3 Peach 1 medium 38 0 1 10 1 Pear 1 large 121 0 1 2 7 Pineapple, fresh 1 cup 83 0 1 22 2 Plantains i medium 218 1 = 57 4 Plum, fresh 1 fruit 90 0 1 8 1 Pomegranate, fresh 1 fruit 105 1 2 26 1 Raisins 50 each 78 0 1 20 1 Raspberries 1 cup 64 1 2 15 8 Strawberries 1 cup a9 1 1 12 3 Tangerines 1 large 62 0 1 13 2 Watermelon 4 cup 46 0 1 12 4 VEGETABLES oui a ~ a Artichoke 1 76 0 bl 17 9 Asparagus 1 spear 2 0 0 0 0.2 Beets 4 36 9 2 8 4 Broccoli 1 cup 25 0 3 5 3 Cabbage, green 1 cup shredded 7 1 1 4 2 Carrot 1 medium 25 0 1 6 2 Chard, Swiss 4 cup 7 0 1 1 1 Chinese water chestnuts Tee 64 0 1 14 0 Chives 1 Tbsp., chopped 1 0 0 0 0 Corn, sweet white or yellow 1 ear 7 1 3 17 2 Cucumber, whole 1 24 0 1 4 15 Eggplant 1 medium 10 5 26 16 Endive 1 head. 1 a7. 16 Fennel, bulb, raw 1 cup 0 6 3 Garlic 1 clove 0 1 0 Kale 1 cup, chopped 1 7 1 Leeks 1 leek 0 13 2 0 1 1 Lettuce, green leaf 278 1 cup, shredded i} oMushroom, Portobello Mushroom, shiitake Okra ion Parsley Peas, Peas. Peppers, sweet Pickle, dill Pickl Pumpk weet gherkin Sweet potato Tomatoes, red, fre: mat un-drie n Zucchini Bread, c Bread, French B pita SERVING SIZE cup, shredded cup, shredded mushroom cup cup, chopped cup cup cup a 1/2 cup 4 pepper 1+ medium 1 large 4” 3 small 1 cup 1 cup, sliced 1 cup 1 cup 1 cup cup, chopped 1 cup, chopped 1 cup, cubed 1 1 cup, cubed medium CALORIES 300 193 65 70 150 7 et 0 1 0 0 0 2 0 2 0 0 0 B 0 1 1 2 0 9 1 16 0 4 0 0 0 1 0 1 0 1 0 1 0 1 0 1 0 1 0 4 0 a 2 8 0 1 0 a 0 a 2 a 1 4 1 2 1 3 1 3 CARBS 58 44 12 15 30 FIBER m=ONNWOOH0- a BOnNrtnMNot]=N=ONNMO a+ Boo & 281SERVING SIZE CALORIES FAT PROTEIN CARBS FIBER Bread, pumpernickei 1 slice a 75 1 3 15 1 Bread, sourdough 1 slice E 100 1 2 20 4 Cereal, Cheerios” 1 cup. . «4 83. 1 2 1 os Cereal, Corn Flakes® 1 cup 102 0 2 24 1 Cereal, Raisin Bran® 1 cup 186 1 5 47 8 Cereal, Bran Flakes® 1 cup ie 126 i 4 31 6 Couscous, cooked 1 cup = Lf 176 0 6 37 0 Croutons, plain 1 cup 122 2 4 22 ia Croutons, seasoned 1 cup 7 187 ta 4 25 2 English muffin, plain 1 mf} 130 1 4 26 3 English muffin, whole wheat 1 ¥ 134 1 6 27 4 Flour tortilla ERO anny | i 234 5 6 40 2 Japanese soba noodles, cooked 1 cup Lf] 113 0 6 24 2 Oatmeal, instant, prepared w/ water 1 cup e 129 2 5 22 4 Pasta, plain, cooked mt 1 cup 197 1 7 40 2 Pasta, spinach, cooked 4cup Pal: 195 1 8 38 2 Pasta, whole wheat, cooked 1 cup 174 4 8 37 6 Pita bread, whole wheat 1-6 1/2” | 170 iz 6 35 5 Potato, baked w/ skin 1 medium 3 «4 H 160 1 4 37 3 Potato, baked w/o skin 1 medium ee 143 1 3 33 3 Potato, red 1 medium 163 0 4 34 4 Rice, brown, cooked 4 cup re) 218 2 5 46 4 Rice cake, brown rice, plain 1 each : if 36 0 1 E 0 Rice, white, cooked 1 cup 205 0 4 45, 1 Rice, wild, cooked 1 cup 166 1 i 35 3 Wheat bran 1 cup | 125 3 9 37 25 PROTEIN ia ve a —_ Bacon, cooked (Canadian) 1 slice n- 43 2 6 0 0 Bacon, cooked (pork) 1 slice = 42 So 3 0 0 Beans, black, cooked 1cup 227 1 16 40 15 Beans, kiciney, cooked 1 cup ¥- 225 1 18 40 eS 282 283SERVING SIZE CALORIES FAT PROTEIN CARB Beans, mung, cooked 1 cup 212 1 14 39 i Beans, pinto {cup 245 1 15 44 ie Beans, snap green, cooked 4 cup \ 44 0 2 10 a Beef, brisket, lean, roasted 302 . 206 4 25 9 . Beef, chuck top blade, raw 302 198 8 17 Q a Beef, flank, raw 1oz. 47 2 6 e ° Beef, ground, 80% lean toz. 4 7 72 6 5 bi " Beef, ground, 95% lean 1 oz. a9 1 8 9 : Beef rib-eye steak, raw 1 oz. ‘ 78 6 5 o o Beef, T-bone steak, raw to. Ps 66 5 5 9 2 Beef, tenderloin steak, raw 1 02. 70 6 6 9 a " Beef, top sirloin steak, raw 1 oz 61 4 6 0 o . Beef, tri-tip, roasted 3oz. _ 174 9 22 Q a Chicken, breast, w/ skin 1/2 breast 249 13 30 0 0 Chicken, breast, skinless 1/2 breast 130 2 27 9 0 Chicken, dark meat, skinless ” 1 cup diced 287 14 38 9 2 Chicken, drumstick, w/ skin 1 118 6 14 9 _ Chicken, drumstick, skinless 4 74 2 13 0 ° Chicken, thigh, w/ skin 1 198 14 16 9 a Chicken, thigh, skinless 1 | 74 2 13 9 . Chicken, wing, w/ skin 1 1 100 8 9 o a Chickpeas, cooked 1 cup 200 4 15 45 13 Crab, Alaskan king raw 1 leg | D 144 1 82 8 a Crab, blue, canned 1 cup 104 2 28 9 fe Crab, Dungeness, cooked 1 crab 142 2 28 0 i Duck, meat only, roasted 1/2 duck | , aaa 25 52 9 _ Duck, breast w/ skin, roasted 1/2 breast 242 13 29 9 a Duck, skinless, raw 1/2 duck 400 18 55 0 0 Est aa | - 186 10 16 0 9 Egg, whole poached 1 large 74 5 0 E Egg, whole, raw 4 large 74 5 6 8 e i 284 9a5SERVING SIZE me) so) FAT PROTEIN CARBS al=i=ia) Egg white, raw 1 large 17 0 4 0 0 Egg yolk, raw 4 large ] 59 5 3 0 Q Fish, tuna, canned in water 3oz 108 2 20 0 0 Fish, tuna, raw 3 oz. 122 4 20 0 0 Fish, carp, raw 3 oz. 108 5 15 oO 0 Fish, catfish, raw S oz. ' 81 2 14 0 QO Fish, cod, Atlantic, raw 302. = J 88 3 15 0 0 Fish, gefilte fish 1 piece 80 3 if 3 0 Fish, halibut, raw 3 oz. 94 2 18 0 0 Fish, herring, Atlantic, raw 3oz. L. 166 12 14 0 0 Fish, herring, Pacific, raw 3 oz. 174 12 16 oO 0 Fish, king mackerel, raw 3oz. 89 2 17 0 0 Fish, Spanish mackerel, raw 3 oz. C 118 5 16 O 0 Fish, monkfish, raw 3 oz. if 65 1 12 0 0 Fish, pollack, raw 30z. 78 1 ike 0 0 Fish, salmon, Atlantic, farmed, raw ’ 3 oz. 156 9 7 0 oO Fish, salmon, Atlantic, wiid, raw 3 oz. 7 121 5 17 0 0 Fish, salmon, pink, raw 3oz,. J 99 3 aid 0 0 Fish, seabass, raw 3 oz. - 2 2 16 0 0 Fish, swordfish, raw 3oz. 103 3 te 0 0 Fish, trout, raw 3 oz. 126 6 18 0 0 Fish, whitefish, raw oz, ' 114 5 16 0 0 Fish, yellowtail, raw 302. = 424 5 20 0 0 Ham, cooked 1 slice 50 3 5 1 0 Hummus, 1 Tbsp. \ 23 1 1 2 q Lamb, ground, raw 1 oz. | 80 7 5 0 0 Lamb, loin, raw top 79 6 5 0 8 Lamb, rib, raw 1 oz. o7 2 4 0 0 Lamb, shoulder, raw 1 oz. mt 69 5 5 QO 0 | Lentils, cooked 1 cup. 230 1 18 40 16 Lobster, raw 4-02. tail | 135 1 28 1 0 | = 286 287SERVING SIZE ALORIES FAT PROTEIN CARBS FIBER Oyster, raw oz. 60 1 * a Pastrami, turkey 1oz. 40 2 5 : Pork, loin, cooked 3oz. 275 at 20 a i Pork, fresh ground, cooked 30z. 262 18 22 u 2 Pork, sirloin, cooked Boz. 176 8 24 i ” Pork, tenderloin, cooked 302. 1a7 5 24 c ui Pork, spate ribs, cooked Boz. 987 26 25 " . Sausage, turkey 1 link 85 7 4 o 8 Scallops 1 scallop 26 0 5 . o Shrimp, raw 1 medium 6 0 1 2 m Turkey breast, raw, skinless 1/2 breast 180 5 31 A a Turkey dark meat, raw, skinless 1 cup, chopped 262 10 40 o a Veal, ground, raw. 1 oz ay 2 6 a a Veal, loin, raw 1oz. 46 3 5 2 & Veal, shank, raw toz. 82 1 5 a . Veal, sirloin, raw , 1 oz. 43 2 5 c 2 NUTS AND SEEDS £ on Almond butter w/ salt 1 Tbsp. 101 9.5 2.4 pe ic Almonds 1 oz. (17-20 nuts) 169 15, 6.2 ane nae Cashew butter w/ salt 1 Tbsp. 04 8 3 “ o Cashew nuts 1 oz. (about 15-18 nuts) 167 12 5 i - Flaxseed 1 Tbsp. 47 3 2 “ a Hazelnuts, dry roasted Paz 183 18 i" 8 _ Peanut butter 2 Tbsp. 188 16 8 iE 3 Peanuts, rave 1 oz. (about 25-80 nuts) 161 14 7 5 rs Pine nuts 4 oz. 191 19 4 iz Pistachio nuts 4 oz. 161 13 6 e . Sesame seeds, dried 1 Tbsp. 62 5 2 : Soy nuts Joz 128 6 "1 si = Walnuts toz, 185 19 4 4 ts 288 289pS SWAIN Cel PAad CALORIES, FAT PROTEIN CARBS FIBER DAIRY. : aa e a | Cheése, cheddar 1oz. | 110 9 33 1 0 Cheese, feta toz. | 100 8 24 1 0 Cheese, jack 1oz. “3 110 9 32 0 0 Cheese, mozzarella 1oz. 90 ie 25 q 0 | Cheese, Parmesan, hard 1oz. 110 ee 10 1 Oo Cheese, Parmesan, shredded 1 Tbsp. | Lema 22 2 2 0 0 Cheese, Swiss ioz. 110 9 36 1 0 Cottage Cheese, 2% 1 cup i 180 4 24 8 0 Half-n-half 1/4 cup BL! 80 6 Z 2 0 Heavy cream 1/4 cup i | 205 22 1 2 0 Milk, 19% low fat 1 cup | 402 2 8 12 0 Milk, 2% low fat 1 cup { 138 5 10 14 0 Milk, whole 1 cup 150 8 8 ant oO Sour cream 1 Thsp. 30 2 a 1 0 Sour cream, fat free "4 Tbsp. | 9 0 0 2 0 Yogurt, plain, low fat 8-oz. container 110 4 8 ie 0 | FAT eo iw a Re | Avocado 1 whole | 323 31 4 15 10 | Butter, whipped w/ salt 1 Tbsp. 67 8 0 0 0 Cream cheese 1 Tbsp. | 51 5 1 0 0 Oil, olive 1 Tbsp. | _ 119 14 0 oO oO Oil, peanut 1 Thsp. 119 14 0 0 9 Oil, sesame 1 Tbsp. | 120 14 0 0 9 Oil, vegetable 1 Tbsp. {| = 120 14 0 0 0 ‘ SNACKSANDDESSERTS | il ao sa Cookies, Chips Ahoy® 2 cookies i a 106 5 1 14 1 Cookies, Oreos® 2 cookies | - 106 5 1 15 1 Crackers, graham 1 cracker 30 1 6 et 2 Crackers, matzo, plain 1 cracker 112 0 3 24 a | Pe! 290 291SERVING SIZE CALORIES. Crackers, melba toast 1 cracker Crackers, wheat 1 cracker Frozen yogurt, chocolate, soft-serve 1/2 cup Frozen yogurt, vanilla, soft-serve 1/2 cup ice cream, chocolate 1/2 cup Ice cream, vanilla 1/2 cup Popcorn, air-popped Tcup Potato chips 12 chips Pretzels, hard, plain, salted 1oz. Tortilla chips 12 chips MISC R ee oe Cinnamon, ground 1 tsp. Coffee, brewed, decaf 1 cup Coffee, brewed, regular 1 cup Honey : 1 Tbsp. Horseradish 1 Tbsp. Jelly 1 Tbsp. Miso soup 1 cup Salad dressing, Blue Cheese 1 Tbsp. Salad dressing, French 1 Tbsp. Salad dressing, Honey Dijon 1 Tbsp. Saiad dressing, Italian 1 Tbsp. Salad dressing, Ranch, fat free 1 Tbsp. Salad dressing, Thousand Island 1 Tbsp. Saisa, fresh, made w/ water 2 Tbsp. Sauerkraut 1/2 cup Soy sauce 1 Tbsp. Soup, beef broth 1 cup Soup, en broth Tcup Soup, Manhattan clam chowder 1 cup Soup, cream of chicken 4 cup 292 FAT PROTEIN HaANaDOADoo++=04NG05050 CARBS FIBERFAT PROTEIN CARBS FIBER Soup, cream of mushroom Soup, minestrone Soup, split pea with ham Soup, tomato Soup, vegetable broth Steak sauce Teriyaki sauce Vinegar 204 SERVING SIZE (eye) ail =) a 1 cup T 129 1 cup 82 i cup _ 190 4 cup ql 161 1 cup 20 1 Thsp. , 25 1 Tbsp ze 15 1 Tbsp. 2 = 9 3 4 6 1 0 0 0 2 9 1 4 1 1 10 28 1 6 23 3 2 a oO 0 6 0 17 2 0 0 1 0 6 TURBO TIP | Eat about 100 calories of good protein 30 minutes before class to keep your energy levels up. 295