LET’S LET’S LOSELOSE THOSE THOSE POUNDS!POUNDS!

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TABLE OF CONTENTS

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10EAT YOUR WAY TO A SMALLER BODY

FAT LOSS WORKOUT TO ACHIEVE YOUR GOALS

FOCUS ON MINDFULNESS FOR BETTER RESULTS

COMPLETE YOUR NEW DIET WITH PROTEIN SUPPORT !

Don’t forget! This guide is here to offer advice and suggestions to help improve your lifestyle.

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SO, SO, YOU WANT YOU WANT TO WORK TO WORK ON YOUR ON YOUR BODY, BODY, BUT NEED BUT NEED A LITTLE HELP A LITTLE HELP GETTING GETTING STARTED?STARTED?

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EAT Good nutrition is

essential if you want to cover all your needs

and avoid deficiencies.

MOVE Daily exercise gives you more energy and is the

only way to achieve your body shape goal.

LIVEConnecting body and mind completes the puzzle and helps you

find happiness.

THIS GUIDE IS AN EXTENSION OF THE TR90 JOURNAL. IT CAN HELP YOU TO DROP SOME POUNDS WITHOUT LOSING MUSCLES!

Our approach to weight loss is all about developing a healthy lifestyle to achieve your goals, and finding the right balance in life. We’ve got all the information you need to combine an active lifestyle with balanced nutrition, and optimal workouts to tone your body.

And don’t worry – we’ll do it all together, one step at a time!

5 TOP TIPS TO LOSE WEIGHT

•• Set a target weight

•• Weigh yourself on a regular basis

•• Exercise daily

•• Eat smaller portion sizes

•• Write down everything you eat and drink

WEIGHT LOSS = energy burned > energy intake

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EAT YOUR WAY TO A SMALLER BODY

We all know the basic weight loss rules: eat more calories than you burn, and you’ll gain weight; eat fewer calories than you burn, and you’ll lose weight. But the most important part is maintaining a balanced diet and giving your body the nutrients it needs. What you burn (fat or proteins), depends on your diet and level of activity.

To avoid muscle breakdown instead of losing fat you need to assure a good protein intake and exercise daily.

NUTRIENT-DENSE NUTRIENT-DENSE FOODS TO FOODS TO BUILD, BUILD, FUEL FUEL && PROTECT PROTECT

YOUR BODYYOUR BODY

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BUILDGO FOR LEAN PROTEINS

• Skinless poultry• Lean cuts of beef and veal• Fish and shellfish (all kinds)• Eggs• Low-fat yoghurt• Skyr (Skyr is an Icelandic cultured dairy product, rich in proteins.

It has the consistency of Greek yoghurt, but a milder flavour)*• Low-fat cheese• Skimmed milk• Low-sugar, plant-based alternatives for dairy products• Tofu, lentils, beans

TIP: Mix your TR90 V-Shake into your post-workout yoghurt or breakfast bowl

* Skyr can easily be replaced by low-fat (Greek) yoghurt

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PROTECT

FUEL

GO FOR FRUIT AND VEGETABLES

• Fresh or frozen vegetables (raw, soup, steamed...)

• Fresh or frozen fruit (unsweetened)

• Seaweed

GO FOR NUTRITIOUS FATS AND CARBOHYDRATES

• Whole-grain cereals (bread, tortilla, oatmeal, porridge, crisp bread)

• Raw nuts and seeds• Olive oil, sunflower oil

(cold and warm dishes)• Canola oil, soya oil, nut oil

(cold dishes only)

TIP: Consume 2 portions of fruit and 2 portions of vegetables each day.

TIP: Eat a maximum of 1 tablespoon of oil, a handful of cereals and 25 g of nuts and seeds per day.

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INGREDIENTS

• 1/2 cup water• 1/2 cup almond milk• 1 bag spiced chai• 2 tbsp pumpkin puree• 1 serving size (25 g) vanilla

TR90 V-Shake • 1 tsp spices (cinnamon, ginger,

nutmeg, cloves)

POST WORKOUT

VANILLA-PUMPKIN CHAI LATTE

INSTRUCTIONS- Boil the water and add the tea for 4 minutes, remove the tea bag and

add all remaining ingredients (with the exception of the protein powder), whisk all together.

- Heat the chai latte and whisk in the protein powder before serving.

LACTOSE-FREEGLUTEN-FREE VEGETARIAN VEGAN

8 ‘DOS’ TO HELP YOU OUT• Eat smaller portions and use smaller plates• Eat 3 times a day, at fixed hours• Enjoy 1 or 2 healthy snacks between meals• Avoid food shopping with an empty stomach

• Always keep nutritious food at home• Drink a cup of soup when hungry• Put fish on the menu, every week• Plan your meals for the whole week

TIP: Black tea is a good substitute for spiced chai if you prefer.

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INGREDIENTS

• 1 cup sweet potato puree• 2 egg whites• 1/4 teaspoon baking soda• 1 teaspoon turmeric• 1 bag of vanilla TR90 V-Shake• 1 pinch salt• 1 teaspoon sunflower oil• 2 tbsp skyr*

GUILT-FREE CRAVINGS

SWEET POTATO SPONGE CAKE

INSTRUCTIONS- Whisk the egg whites until they form soft peaks. - Mix the sweet potato, baking soda, turmeric, a pinch of salt

and the TR90 V-Shake. - Stir the egg whites into the mixture. - Pour the dough into an oiled casserole dish and bake 10 min at 180°C. - Serve with the skyr, sweetened with stevia if you wish.

GLUTEN-FREE VEGETARIAN

* Can’t find it in your local shop? Don’t worry, this recipe is also delicious with low-fat (Greek) yoghurt or low-fat cream cheese.

Don’t forget to stay hydrated during your weight loss journey! The logic behind it is simple; drinking water helps you avoid eating and drinking extra calories in the form of other high-calorie beverages. With regular water intake we feel fuller and thus don’t eat as much.

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WHY SHOULD YOU SAY YES TO PROTEINS?

•• They are essential for good health and immunity

•• They ensure the maintenance of muscle mass when weight is lost

•• They increase the feeling of satiety

HIGHIN PROTEIN

BIODEGRADABLE POUCH

SUITABLE FORVEGETARIANS

SUITABLE FOR VEGANS

EASY TO COOK WITH

5 SIMPLE INGREDIENTS

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TR90 V-SHAKE – CHOCOLATE & VANILLA

COMPLETE YOUR NEW DIET WITH PROTEIN SUPPLEMENTS ! Complete your healthy diet with our new products to get you right where you want to be.

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TR90 V-SHAKE – CHOCOLATE•• Pea protein isolate (15.3 g) and brown rice powder (7.6 g)•• Fat-reduced cocoa powder (1000 mg) and natural chocolate flavouring

(1000 mg)•• Stevia Reb A 97

TR90 V-SHAKE – VANILLA•• Pea protein isolate (15.3 g) and brown rice powder (7.6 g)•• Natural vanilla flavouring (1250 mg)•• Stevia Reb A 97

Nutritional Information Per 100 g Per Serving Size (25 g)

Energy 1616 kJ386 kcal

404 kJ97 kcal

Fat of which saturated

4.9 g1.3 g

1.2 g0.3 g

Carbohydrate of which sugars

5.6 g 0.1 g

1.4 g0.0 g

Fibre 2.5 g 0.6 g

Protein 74.2 g 18.5 g

Salt 1.5 g 0.4 g

Nutritional Information Per 100 g Per Serving Size (25 g)

Energy 1616 kJ386 kcal

404 kJ97 kcal

Fat of which saturated

4.6 g1.1 g

1.1 g0.3 g

Carbohydrate of which sugars

5.3 g 0.1 g

1.3 g0.0 g

Fibre 1.4 g 0.6 g

Protein 75.7 g 18.9 g

Salt 1.6 g 0.4 g

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Try our meal replacement bars to help cut down your calorie intake and shed a few pounds

FOLLOW FOLLOW THE TR90 THE TR90 PROGRAMME PROGRAMME AND GET AND GET ALL YOU NEEDALL YOU NEED IN ONE BOXIN ONE BOX

TR90 Complex C, to help you stay on track Twice a day with your meals

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FAT LOSS WORKOUT TO ACHIEVE YOUR GOALS

90 days of fat loss workouts to get you fit, energised and feeling proud of your results!

An active lifestyle should be based around regular physical activity. Sports are an essential part of achieving your weight loss goals, so work out each day from Monday to Friday - you can have the weekend off! The workouts take up to 30

minutes and are easy to integrate into your daily routine.

1 workout / month

You’ll discover a new workout (3 rounds of 1 circuit) each month, which will get steadily more intense each week. If you have a lot of workout experience, start with

more repetitions (reps) or increase the time spent on each exercise, but keep up the intensity as the weeks go on.

WORK WORK THOSE THOSE POUNDSPOUNDS AWAYAWAY

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WE HAVE THREE MONTHS TO GET YOU INTO SHAPE. LET’S DO THIS!

Month 1 Month 2 Month 3

Monday Workout Plan 1 Workout Plan 2 Workout Plan 3

Tuesday Workout Plan 1 Workout Plan 2 + 20 min running*

Workout Plan 3 + 20 min running*

Wednesday Workout Plan 1 + 20 min running*

Workout Plan 2 Workout Plan 3

Thursday Workout Plan 1 Workout Plan 2 Workout Plan 3

Friday Workout Plan 1 Workout Plan 2 + 20 min running*

Workout Plan 3 + 20 min running*

Saturday Rest Rest Rest

Sunday Rest Rest Rest

*Want a more effective result? Add 20 to 30 minutes of endurance training (swimming, biking, hiking, running, etc.) once or twice a week.

Don’t forgetto warm up for

5 minutes before your workout!

THE MORE YOU EXERCISE, THE MORE YOU BURN!

So, find a new activity, playlist or partner and rekindle your passion for exercise!

“ Hi! I’m Veron, your personal

coach! ”

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5 WAYS TO GET YOUR TRAINING MOJO BACK

•• Try something new

•• Find a training partner

•• Put together a new playlist

•• Don’t feel duty-bound – do it because you want to!

•• Do something you like

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Week 1 Week 2 Week 3 Week 4

Workout Plan 1: 3 rounds of circuit A

Jumping jacks 30 seconds 40 seconds 50 seconds 60 seconds

Plank 30 seconds 40 seconds 50 seconds 60 seconds

High knees 30 seconds 40 seconds 50 seconds 60 seconds

Back on floor 30 seconds 40 seconds 50 seconds 60 seconds

Quick feet 30 seconds 40 seconds 50 seconds 60 seconds

Workout Plan 2: 3 rounds of circuit B

Ice skater 30 seconds 40 seconds 50 seconds 60 seconds

Plank variations (open and close) 30 seconds 40 seconds 50 seconds 60 seconds

Jump knee touch 10 reps 15 reps 20 reps 25 reps

Back on floor 30 seconds 40 seconds 50 seconds 60 seconds

Quick feet 30 seconds 40 seconds 50 seconds 60 seconds

Workout Plan 3: 3 rounds of circuit C

Mountain climbers 30 seconds 40 seconds 50 seconds 60 seconds

Side plank each side

20 seconds each side

30 seconds each side

40 seconds each side

50 seconds each side

Step slide and squat 12 reps 16 reps 20 reps 24 reps

Back and butt 12 reps each side

16 repseach side

20 repseach side

24 reps each side

Burpees 12 reps 16 reps 20 reps 24 reps

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JUMPING JACKS PLANK HIGH KNEES

BACK ON FLOOR

PLANK VARIATIONopen and close

QUICK FEET

QUICK FEET

JUMP KNEE TOUCH

MOUNTAIN CLIMBERS

ICE SKATER

BACK ON FLOOR

SIDE PLANKeach side

BACK AND BUTTSTEP SLIDE AND SQUAT BURPEES

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LIVE

Mindfulness centres are quite different from ordinary gyms. You’ll find cushions, candles and cups of tea in cosy, high-end spaces that encourage meditation.

Going to these new-style gyms will not make you lose weight. However, it will reduce your stress and anxiety levels, which may be making

you eat too much or adopt other unhealthy behaviours.

FOCUS ON FOCUS ON MINDFULNESS MINDFULNESS

FOR BETTER FOR BETTER RESULTSRESULTS

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Complete your TR90-stock

SHAKE IT'TIL YOU MAKE IT!