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AT-A-GLANCE DAILY REGIMEN

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TR90
PROGRAMME GUIDE

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TRANSFORM YOUR LIFE IN 90 DAYS

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 management programmes that only focus on supercial 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 tness methods, resulting in an unmatched opportunity to unlock your bodys full potential.

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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!

professional swimmer: 16,000 kcal

athlete: 10,000 kcal

Did you know? After age 20, your BMR decreases by 2 to 3% per year. And between age 20 to 85, your muscle mass declines by 40%.1

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.

1 Aging 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.

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THE TR90 PROGRAMME

TR90 PROGRAMME GUIDE


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

TR90 JS GET STARTED !

Your 2-week boost to get you primed and ready for lasting success.

TR90 M-BARS

An 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 is a comprehensive weight management programme made up of food supplements, 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 COMPLEX C

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

TR90 COMPLEX F

Rev up your bodys system! Ingredients such as green tea extract will help you to enhance your metabolism.

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MIND

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 management 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 1: SET YOUR GOAL The most important part of a healthy weight management programme is to set goals. Realistic 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 shortterm 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.

STEP 2: TAKE THE RIGHT MEASUREMENTS TR90 will help improve your body shape. To see the evolution 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. C  hest: Measure around the fullest part of your chest or bust by wrapping the measuring tape under your armpits, around your shoulder blades, and back to the front. 3. W  aist: 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.

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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.

STEP 3: GET SUPPORT FROM OTHERS AND SHARE YOUR SUCCESS

STEP 4: KEEP TRACK OF YOUR PROGRESS The Diary section of this guide provides you with all the programme details for the coming 90 days. Fill in your diary on a daily basis and get started on your journey.

Actively managing your weight is a personal challenge, but getting support from others on 5. T  highs: Measure around the your journey can help you tremendously. There is real power largest part of your thigh. in sharing your goals. We en6. C  alves: Measure around the courage you to connect with largest part of your calf. someone else who is also doing the TR90 programme, a 7. Y  our body fat percentage: Measure with a body fat per- family member, a friend, etc. centage scale at home or at Share your experiences with them, as their support can ina tness centre. spire and motivate you more than you would ever expect.

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BODY

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 classied 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.

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BUILD

PROTEINS The TR90 programme is based on a high protein diet. Protein provides your body with the necessary material to produce further proteins, hormones, enzymes, muscle bres, etc. Our body is not capable of storing a lot of this nutrient, so dietary intake is vital 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 vegetal proteins: Size and thickness of st. Serving size for animal proteins: Size and thickness of palm of hand (not including ngers).

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CARBOHYDRATES 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 bodys blood sugar level, resulting in uctuation in energy and mood, which leave you feeling irritated and tired.

FATS 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 manufacturing 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 consumption of fats in general and saturated fats in particular is known to be a major factor inuencing blood cholesterol levels and weight issues. Just like proteins, fats in foods have two different origins: animal and vegetal.

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

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DIETARY FIBRES Dietary bres are plant cell materials that resist digestion by the endogenous enzymes of humans. They arrive intact in the gut where 100,000 billion bacteria will use them as a source of food to reproduce themselves for a healthy intestinal ora.

VITAMINS & MINERALS Vitamins are compounds that are essential for proper body function and growth. Vitamins also may be referred to as micronutrients. They can be derived or synthesised from plant or animal products.

Minerals are inorganic nutrients. They are found in Grains and cereals contain less foods that are essential for growth and health. Some are water than fruits and vegetanecessary in small amounts bles and therefore generally provide more bre per gram of (trace elements like iodine, selenium ), while others must ingested material. be present in higher amounts on our plates (mineral salt such Serving size for as calcium and iron). fruit and vegetable: Amount that can be held by open palm.

WHAT DO YOU NEED TO EAT PER DAY ?

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By distributing protein intake throughout the day, metabolically active lean muscle can be maintained. In order to maximise the burning 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.

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

M-Bar is developed to keep you satised on a daily basis. Best of all, it can be easily integrated into your lifestyle as it is. The bars are convenient, discreet and ready for use onthe-go. M-Bar also offers a TR90 adapted nutritional approach: B  rings all the requirements of one main meal into one bar. C  ontains the right amount of high quality proteins, which contribute to the growth and maintenance of muscle mass in a convenient and easy way. C  ontains the right quantity of The M-Bar replaces one meal. fats and carbohydrates to You can have it either for break- help fuel your body. fast, lunch or dinner, depending on what works best for you. Provides vitamins and minerals to help protect your body.

AT-A-GLANCE DAILY REGIMEN

Now that you know more about nutrition, this is what your daily TR90 regimen should look like.
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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.
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MEAL TIME: LOOKING FOR INSPIRATION?

HAVE A LOOK AT OUR SUGGESTIONS BELOW 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 axseed in a microwavable bowl. Nuke for 2 minutes. Top with Greek yogurt.

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Lunch/Dinner

 Baked soy ginger salmon: soy sauce, French ginger, garlic, red pepper and  Cashew chicken salad with lemon. mixed greens and assorted  Asian shrimp and sugar snap fresh fruit. peas: cornour, red pepper,  Sesame chicken strips, stirfried vegetables and almond sugar snap peas, raw shrimp, onions, yellow squash, garlic rice pilaf. and ginger.  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 asparagus 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 .

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 processed 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, sweetened drinks...  Take the time to eat properly.  Always consult a physician if you have allergies or any medical conditions before changing your diet.

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LETS GET MOVING!

This section is intended to be a general guide on the type and intensity of activity needed to reap maximum benets from the TR90 programme*. As well as meeting your general tness needs, the information is easily adaptable to t any goals you may have. It highlights how exercise impacts your energy expenditure, which can inuence the energy consumption of an individual.

ENERGY EXPENDITURE As you may recall from the previous section of this Guide, energy expenditure refers to the amount of energy a person uses in the form of calories. There are three factors that have an impact on your energy expenditure: 1. T  hermic effect of food The number of calories you use to eat, digest and metabolise food. 2. B  asal metabolic rate (BMR) The number of calories your body needs to maintain body functions while at rest. 3.  Physical activity The number of calories expended during daily activities, lifestyle and exercise. 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 tness programme should include cardiovascular activity and strength training. So without any further ado, lets get moving!

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

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CARDIOVASCULAR ACTIVITY

Also known as aerobic or endurance training, cardiovascular 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 tness programme is the intensity. Exercise should always be done at a comfortable pace.

CHOOSE YOUR WORK-OUT INTENSITY LEVEL Before you can put your tness 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 capacity This 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 decreases to 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 specic 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 alternation 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.

Intensity Levels

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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 medium intensity, and a fast jog is high intensity.

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DETERMINE YOUR PERSONAL HEART RATE RANGE 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 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.

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

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

CHECK YOUR PULSE DURING WORK-OUT 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.

How to check your pulse: Place two ngers 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.

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SAMPLE CARDIOVASCULAR EXERCISES Mountain Climber  Place hands on oor, 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 original position and repeat.  Intensity can be increased by jumping faster.

 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.

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STRENGTH TRAINING

Strength or resistance training is an important component of a weight management programme as it improves your bodys 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 specic 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 rst 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.

SAMPLE STRENGTH TRAINING EXCERCISES Squats Push-up  From rack with barbell at  Lie on oor with hands upper chest height, position slightly wider than shoulder bar low on back of shoulwidth. Raise body up off ders. Grasp barbell to sides, oor by extend arms with close to shoulders and posibody straight.  Keeping body straight, lower tion elbows back. Dismount bar from rack and stand with body to oor by bending wide stance. arms. Push body up until Bend knees forward slightly arms are extended. Repeat.  while allowing hips to bend  Both upper and lower back behind, keeping back body must be kept straight straight and knees pointed throughout movement. same direction as feet.  Resistance can be reduced Descend until thighs are just by performing push-ups past parallel to oor. Extend with knees bent on oor. 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 experience 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.

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WARM UP AND COOL DOWN

Warming up before and cooling down after exercise will accelerate 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.

EXAMPLES OF WARM UP STRETCHES 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. 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.

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EXAMPLES OF COOL DOWN STRETCHES Calf Stretch  Stand tall with one leg in front of the other, hands at and at shoulder height against a wall.  Ease your back leg further away from the wall, keeping it straight and press the heel rmly into the oor.  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.

Stretching is important after every session to keep muscular flexibility. At least 20 seconds per stretching. Stretch every muscle that has worked.

THINGS TO REMEMBER...

 Start slowly  Choose an activity you The key to achieving maxilike mum results from your exerPick an activity which cise programme is through brings you pleasure. After a progression. Progression long period of inactivity, it refers to slowly starting is recommended to choose your training and gradually an activity that increases increasing the intensity in your endurance (walking, order to increase muscle running, cycling) to develop mass and endurance. When the heart muscle. training level is increased Consult an expert too quickly, the body cannot  We recommend you consult adapt and instead breaks your physician to help dene down. an exercice programme specically adapted to your prole.

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HOW CAN YOU INCORPORATE FITNESS INTO YOUR DAILY ROUTINE?

WITH FRIENDS OR FAMILY Walk or jog around the soccer eld during your kids practice, make a neighbourhood 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.

 N AND AROUND I YOUR HOME Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.

AT WORK AND ON THE GO 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.

WHILE WATCHING TV Gently stretch while watching your favourite show, do push-ups, sit-ups or lift light weights during the commercial breaks you will be amazed at how many repetitions you can t in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.

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DIARY

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

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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.
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OBJECTIVES & FIRST MEASUREMENT

IDENTIFY YOUR GOAL 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.

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

WRITE DOWN YOUR MEASUREMENTS


Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

Tips 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?

WRITE DOWN YOUR GOAL

DAY 01

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How was your day?

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EXERCISE
Type Intensity Duration

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DAY 02

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

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How was your day?

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Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

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Type Intensity Duration

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DAY 03

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How was your day?

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Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

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Type Intensity Duration

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DAY 04

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

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How was your day?

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Type Intensity Duration

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DAY 05

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

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How was your day?

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DAY 06

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

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How was your day?

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Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

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Type Intensity Duration

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DAY 07

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

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How was your day?

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WEEK 01

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How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 08

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

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How was your day?

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Type Intensity Duration

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DAY 09

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MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 10

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

53

DAY 11

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 12

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

55

DAY 13

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 14

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

57

WEEK 02

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper Arm Chest Waist Hips Thighs Calves Body Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 15

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

59

DAY 16

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 17

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

61

DAY 18

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 19

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

63

DAY 20

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 21

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

65

WEEK 03

Score MON TUE WED THU

FRI

SAT

SUN

FOOD EXERCISE MIND

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 22

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

67

DAY 23

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 24

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

69

DAY 25

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 26

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

71

DAY 27

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 28

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

73

WEEK 04

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 29

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

75

DAY 30

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 31

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

77

DAY 32

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 33

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

79

DAY 34

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 35

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

81

WEEK 05

Score MON TUE WED THU

FRI

SAT

SUN

FOOD EXERCISE MIND

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 36

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

83

DAY 37

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 38

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

85

DAY 39

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 40

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

87

DAY 41

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 42

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

89

WEEK 06

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 43

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

91

DAY 44

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 45

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

93

DAY 46

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 47

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

95

DAY 48

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 49

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

97

WEEK 07

Score MON TUE WED THU

FRI

SAT

SUN

FOOD EXERCISE MIND

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 50

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

99

DAY 51

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 52

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

101

DAY 53

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 54

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

103

DAY 55

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 56

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

105

WEEK 08

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 57

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

107

DAY 58

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 59

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

109

DAY 60

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 61

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

111

DAY 62

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 63

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

113

WEEK 09

Score MON TUE WED THU

FRI

SAT

SUN

FOOD EXERCISE MIND

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 64

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

115

DAY 65

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 66

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

117

DAY 67

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 68

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

119

DAY 69

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 70

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

121

WEEK 10

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 71

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

123

DAY 72

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 73

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

125

DAY 74

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 75

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

127

DAY 76

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 77

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

129

WEEK 11

Score MON TUE WED THU

FRI

SAT

SUN

FOOD EXERCISE MIND

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 78

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

131

DAY 79

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 80

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

133

DAY 81

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 82

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

135

DAY 83

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 84

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

137

WEEK 12

Score MON TUE WED THU

FRI

SAT

SUN

BODY MEASUREMENTS
Upper OberArm arm Chest Brust Waist Taille Hips Hfte Thighs Oberschenkel Calves Body Waden Fat%

NOTES
How was your week? What did you nd difficult? What were the highlights? How will you improve your regimen next week? How did TR90 help you?

DAY 85

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

139

DAY 86

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 87

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

141

DAY 88

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

DAY 89

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

NUSKIN.COM

143

DAY 90

FOOD
MEAL MAHLZEIT Breakfast Frhstck Snack Snack Lunch Mittag Snack Snack Dinner Abend What Was Where Wo Hunger Hunger or oder Craving Appetit

MIND
How was your day?

TR90
Product Produkte JS JS Complex Complex C C Complex Complex F F M-Bar M-Bar

EXERCISE
Type Intensity Duration

NOTES

Protein (meat)

Protein (non-meat)

Grains, legumes, bread & nuts

Oil
 Canola oil (dressing)  Olive oil (low temp cooking, dressings)  Whole grain bread  Raw nuts Coconut our Almond our  Rye atbread

Sweets & sweeteners Fruits & vegetables


 Fresh fruits  Fresh BIO apple (with skin)  Baked sweet potato  Steamed vegetables, and raw (a mix of both is preferred)  Fresh fruits Stevia

Go for it!

 Lean ground turkey (93% lean)  Skinless chicken breast (white meat only)  Turkey breast (skinless)  Duck breast (skinless)  Lean cuts of beef and veal  Pork tenderloin  Lean cuts of lamb  Fish (salmon, tilapia, halibut, ounder, haddock, trout, mackerel, tuna, etc.) Squid  Crab, lobster, shrimp  Shellsh (oyster, scallop, clam, etc.)

 Greek yogurt, sweetened with stevia or agav  Fat free cottage cheese  Skim/fat free milk/soy milk  Low fat cheeses Tofu Eggs Quinoa Lentils Soybeans Skyr

Drinks
 Water (eating fresh fruits/ vegetables is preferable to drinking them)

Protein (meat)

Protein (non-meat)

Fruits & vegetables


Non-sweetened applesauce  Baked potato with Greek yogurt (or fat free sour cream)

Sweets & sweeteners


 Sugar free sweets  Dark chocolate Honey

 Lean ground hamburger  Skinless chicken (dark and white meat)  Lean cuts of meat, trim fat prior to cooking

 Unsweetened regular yogurt  2% cottage cheese  Half skimmed milk  Cheese sparingly  Low fat sour cream

Drinks Grains, legumes, bread & nuts Oil


 Brown rice  Low sodium canned legumes  Roasted salted nuts  Peanut oil  Vegetable oil  Sunower oil  Safflower oil  Sesame oil  Flaxseed oil F  ruit/vegetable juice blends (no sugar added) Homemade fruit/vegetable juice

Go easy on it...

Protein (meat)

Grains, legumes, bread & nuts


 White bread  Club crackers  White rice  High sodium canned legumes

Fruits & vegetables


 Fruit juices, dates, sweetened dried fruits, canned fruit in syrup S  weetened applesauce  Mashed potatoes with butter

Sweets & sweeteners


Pastries Candy  Milk/white chocolate Sugar

No go

 Regular hamburger (73% fat)  Chicken with skin  Fatty meats (sausage, marbled beef, bacon)  Smoked pork and lamb meat

Drinks Protein (non-meat)


 Sweetened yogurt  Full fat cottage cheese  Whole milk  Excessive cheese  Full fat Sour cream  Candied nuts, macadamia nuts  Stir fry vegetables  Pre-sweetened drinks  Fruit juices Soda

Oil
 Corn oil Margarine  Hydrogenated oils L ard