7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 184
TR983097983088trade
WEIGHT MANAGEMENT PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 284
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 384
TR983097983088COM 983096983089
TR983097983088 983164 JOURNAL
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 484
TR983097983088COM 983089
TABLE OF CONTENTS
Getting Started Steps 1ndash8 3
ageLOC TR983097983088 Products 17
ageLOC TR983097983088 Eating Plan 23
ageLOC TR983097983088 Shake and Meal Recipes 35
Get Moving Activity Tips 65
Transformation Number 71
Appendix 75
Daily Tracking Templates 78
ageLOC TR983097983088 Journal Pages 80
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 584
983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 284
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 384
TR983097983088COM 983096983089
TR983097983088 983164 JOURNAL
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 484
TR983097983088COM 983089
TABLE OF CONTENTS
Getting Started Steps 1ndash8 3
ageLOC TR983097983088 Products 17
ageLOC TR983097983088 Eating Plan 23
ageLOC TR983097983088 Shake and Meal Recipes 35
Get Moving Activity Tips 65
Transformation Number 71
Appendix 75
Daily Tracking Templates 78
ageLOC TR983097983088 Journal Pages 80
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 584
983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 384
TR983097983088COM 983096983089
TR983097983088 983164 JOURNAL
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 484
TR983097983088COM 983089
TABLE OF CONTENTS
Getting Started Steps 1ndash8 3
ageLOC TR983097983088 Products 17
ageLOC TR983097983088 Eating Plan 23
ageLOC TR983097983088 Shake and Meal Recipes 35
Get Moving Activity Tips 65
Transformation Number 71
Appendix 75
Daily Tracking Templates 78
ageLOC TR983097983088 Journal Pages 80
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 584
983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 484
TR983097983088COM 983089
TABLE OF CONTENTS
Getting Started Steps 1ndash8 3
ageLOC TR983097983088 Products 17
ageLOC TR983097983088 Eating Plan 23
ageLOC TR983097983088 Shake and Meal Recipes 35
Get Moving Activity Tips 65
Transformation Number 71
Appendix 75
Daily Tracking Templates 78
ageLOC TR983097983088 Journal Pages 80
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 584
983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 584
983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 684
TR983097983088COM 983091
Introducing a breakthrough weight management and body
shaping system based on highly innovative gene expression
science that unifies your mind and body for a leaner younger
looking you
This guide is designed to help you understand the basics of
the ageLOC TR983097983088 system which you will follow during this
exclusive 90-day program
The comprehensive ageLOC TR983097983088 program consists of
innovative ageLOC products an innovative yet simple
eating plan and activity tips Additional support tools and
education are available at TR983097983088COM
Nowrsquos the time to start building a leaner healthier happieryou So letrsquos get started
WELCOME TO
AGELOCreg TR983097983088
trade
TRANSFORM YOUR LIFE IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 784
983092 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983089 983164 CREATE A PROFILE
All the information you need is right at your fingertips The
ageLOC TR983097983088 app and website leverage our technology-
driven world to provide you program details a transformation
tracker tools and resources Download the app or visit the
website at TR983097983088COM to set up your profile and get started
on your journey to a healthier leaner lifestyle We encourageyou to track your progress through the app or website both
of which provide full access to tools and communications
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 884
TR983097983088COM 983093
AGELOC TR983097983088 APP AND WEBSITE
iOS ANDROID
Utilize the ageLOC TR983097983088 app
and website for simple at-your-
fingertip tracking goal setting
activity alerts and reminders See
your transformation changes with
graphic charts and access support
information all through your iOS
and Andriod smartphone tablet or
home computer The ageLOC
TR983097983088 app and website empower
you with the knowledge you need
to stay on the path to success
Download the app or visit thewebsite at TR983097983088COM
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 984
983094 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983090 983164 IDENTIFY YOUR TARGET
Write a goal that describes how you want to look and feelafter the ageLOC TR983097983088 program This does not need to bea weight-related goal It could be any goal you want to worktoward such as ldquoI want to run a marathon by Augustrdquo or ldquoIwant to enjoy activities with my childrenrdquo
TIPS ON CREATING A GOAL
What area of your life do you want to influence through your transforma-tion Nutrition body lifestyle How will your transformation changeyou and your life
MY GOALS
Remember to add your goal to your profile on the ageLOC TR983097983088 app or website This goal can also be your
why and your transformation number See page 70
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1084
TR983097983088COM 983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1184
983096 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983091 983164 SNAP YOUR DAY 983089 PHOTOS
Camera shy Not for long Once you reach your goalsyoursquoll be excited to share your success with others Takeyour photos and upload them to your profile on the ageLOCTR983097983088 app or website
You can take lifestyle photos representing yourtransformation process (for example if your focus is onincreasing activity you can take photos of what your activitylevel is like at the beginning of the program and then again atthe end) or you can take traditional before and after photos
PHOTOGRAPHY REQUIREMENTS
A great way to share your transformation is with photos Below are guidelines to helpensure your photos meet Nu Skins legal requirements
LIFESTYLE
bull Photos must be original and may not be retouched or modified with programs suchas Photoshop
bull Include the date the photos were taken
bull Use the high-definition setting on your camera or smart phone
bull Any photos used for marketing materials will require priorlegal approval and your consent
ADDITIONAL REQUIREMENTS FOR BEFORE AND AFTER
bull Use the same lighting camera angle clarity and pose in all photos
bull Take photo in front of solid background
bull Take a photo from the front side and back
bull Wear the same exercise clothing in all photos
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1284
TR983097983088COM 983097
DAY 983089 983164 PHOTOS
PHOTO
SIDEOR LIFESTYLE 983090
PHOTOFRONT
OR LIFESTYLE 983089
PHOTO
BACKOR LIFESTYLE 983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1384
983089983088 AGELOC TR983097983088 PROGRAM GUIDE
DAY 983089 DAY 983089983093
DATE
HEIGHT
WEIGHT
BMI
BODY FAT
UPPER ARM
CHEST
WAIST
HIPS
THIGH
CALF
Grab your TR983097983088 tape measure which is included in your kitto take your current measurements and record themon the ageLOC TR983097983088 app or website or in the Day 1 columnin the chart below Then track your progress and yourtransformation by taking and recording your measurements
on days 15 30 60 and 90
STEP 983092 983164 RECORD YOUR PROGRESS
Remember to add your measurements to your tracker on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1484
TR983097983088COM 983089983089
DAY 983091983088 DAY 983094983088 DAY 983097983088
MEASUREMENT INSTRUCTIONS
Upper arm Measure around the largest part of your arm (above the elbow)Chest Measure the circumference of your chest Place one end of the tape
measure at the fullest part of your bust wrap it around (under yourarmpits around your shoulder blades and back to the front) to getthe measurement
Waist Place the measuring tape about half of an inch above your belly button(at the narrowest part of your waist) to measure around your torsoWhen measuring your waist exhale and measure before inhaling again
Hips Place the measuring tape across the widest par t of your hipsbuttocksand measure all the way around while keeping the tape parallel tothe floor
Thigh Measure around the largest part of your thigh
Calves Measure around the largest part of your calf
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1584
983089983090 AGELOC TR983097983088 PROGRAM GUIDE
STEP 983093 983164 PREPARE YOURSELFReview the recommended product usage eating planand activity tips provided in this program guide and onthe ageLOC TR983097983088 app and website so you can take fulladvantage of these tools
STEP 983094 983164 TRACK YOUR SUCCESS DAILY
Track your success daily on the ageLOC TR983097983088 app orwebsite Tracking will allow you to identify patternspitfalls and triumphs so you know whatrsquos working andwhatrsquos not Make sure to describe any changes in moodappetite craving or body appearance in the notes section ofthe daily tracker
STEP 983095983164 BE ACCOUNTABLE
Actively managing your weight is personal and sharingyour goals with others can be challenging Howeverthere is real power in sharing them with someone elsemdashespecially someone who is working toward similar goalsWe encourage you to share your goal with another
program participant a family member or yourNu Skin leader during the first week of this trial Thenshare your experiences with them during your 90-day
journey to strengthen your motivation and determinationMake sure to set up accountability partners on theageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1684
TR983097983088COM 983089983091
STEP 983096 983164 BEGIN YOUR
TRANSFORMATION STORYAs you participate in the ageLOC TR983097983088 program thinkabout how you will create your transformation story Thissuccess story will tell others about your experience how theprogram has improved your life and how it will impact yourbusiness going forward
To begin your transformation story go to the
ageLOC TR983097983088 app website or page 73 of this guide
Use the following questions to begin writing your storybull How do you currently feel about yourself
bull What do you hope to accomplish by participating in this program
bull How do you intend to stay motivated
bull Do you anticipate any challenges along the way
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1784
983089983092 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 Vanilla Orange - Berries ShakeRecipe on page 39
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1884
TR983097983088COM 983089983093
PRODUCTS EATING LIFESTYLE
AGELOCreg TR983097983088
trade
WEIGHT MANAGEMENT AND BODY
SHAPING SYSTEM
AN ADVANCED WEIGHT MANAGEMENT SYSTEMTHAT HELPS YOU LOOK LEANER AND HEALTHIER
IN 983097983088 DAYS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 1984
983089983094 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2084
TR983097983088COM 983089983095
A G E L O C reg T R 983097 983088 trade P R O D U
C T S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2184
983089983096 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 PRODUCTS
At the core of the clinically proven ageLOC TR983097983088system are our newest members of the ldquosuper classrdquo ofageLOC products
AT983085A983085GLANCE AGELOC TR983097983088 PRODUCT REGIMEN
AGELOC TR983097983088 PRODUCTS MORNING NOON EVENING
ageLOC TR983097983088 JumpStartDays 1ndash15
1 packet mixed inwater or favoritebeverage hot or cold
ageLOC TR983097983088 FitDays 1ndash90
1 capsule 1 capsule 1 capsule
ageLOC TR983097983088 ControlDays 1ndash90
2 capsules 2 capsules
ageLOC TR983097983088 TrimShake or GreenShakeDays 1ndash90
2 serving per day
TRIMSHAKE GREENSHAKE
Take 15-20 minutes before meals
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2284
TR983097983088COM 983089983097
Take each product daily according to label directions Take ageLOCJumpStart only during the first 15 days and take ageLOC Fit
ageLOC Control and ageLOC TrimShake or GreenShake each day forthe entire 90-day program
LifePak ageLOC Vitality and other Pharmanex products arecomplementary to the ageLOC TR983097983088 program and you may continueusing them
AGELOC JUMPSTARTThe perfect product to get you primed and readyfor success By resetting your bodyrsquos balance youcan see the beginnings of success in just 15 daysmdashand experience all the motivation that comesalong with your success
AGELOC FITA great way to get your body on track for successwith the TR983097983088 system
AGELOC CONTROLA key component to make it easier to stay on thepath to success with the TR983097983088 system
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2384
983090983088 AGELOC TR983097983088 PROGRAM GUIDE
Clinical studies demonstrating the benefits of the ageLOC TR983097983088 system were conducted using
ageLOC TR983097983088 TrimShake which is the recommended shake for the TR983097983088 system
AGELOC GREENSHAKE
An excellent solution that is lactose free gluten
free soy free and uses vegetarian proteins It alsoincludes the following greens Wheat GrassAlfalfa Spirulina Chlorella Beet Root Spinachand Barley
AGELOC TRIMSHAKEAn excellent and delicious solution that removesthe guesswork giving you a quality source ofprotein whey isolate that you need whilehelping you control calories
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2484
TR983097983088COM 983090983089
LEVERAGING AGELOC SCIENCETo unify body and mind in powerful partnership
MIND 983078 BODY MIND
BODY
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2584
983090983090 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2684
TR983097983088COM 983090983091
A G
E L O C reg T R 983097
983088 trade E A T I N G P
L A N
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2784
983090983092 AGELOC TR983097983088 PROGRAM GUIDE
AGELOC TR983097983088 EATING PLAN
ageLOC TR983097983088 empowers you to continue on the path toward a
leaner healthier happier life An important part of the ageLOC TR983097983088
system is the simple eating planmdasha scientifically advanced safe and
balanced plan that is designed to promote healthy weightmanagement The eating plan has three simple steps 3-2-1 Each
step is designed to help you easily remember how to structure your
daily eating
983091 991251 LEAN PROTEINS
The ageLOC TR983097983088 eating plan focuses on improving metabolism and
maintaining and building lean muscle mass by leveraging lean proteinsthat help your body burn rather than store the food you eat Many
people chose to eat most of their protein later in the day but this
program encourages you to eat lean protein equally throughout the
day (and especially at breakfast) to help maximize metabolism Two of
your sources for protein should be the ageLOC TR983097983088 TrimShakes
which are a quick easy source of quality lean protein See page 35
of this guide for delicious recipes that will help you meet yourprotein requirements
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2884
TR983097983088COM 983090983093
Protein requirements will differ from person to person Use the followingformula to calculate your daily protein needs in grams
STEP 983089 Convert your target weight to Kilos (target weight lbs22)
STEP 983090 Multiply your target weight in Kilos by 16 for daily protein suggestion
STEP 983091 Divide that number by 3 for the protein intake to include in each of
your 3 daily servings
Example Current weight 250 lbs target weight in 90 daysz 226 lbs
bull 22622 = 103 Kg
bull 103 Kg x 16 = 164 grams of protein per day recommended
bull 55 g of protein per meal (breakfast lunch and dinner)
FORMULA FOR DETERMINING YOUR PROTEIN INTAKE
BALANCED PROTEIN INTAKE
Up to 15 hoursday
BREAKFAST LUNCH DINNER
BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Only 3 hoursday
Z O N E S
F A T
S T O R I N G
F A T
B U R N I N G
The gray line indicates an individual who skipped healthy snacks and consumed a low protein breakfast and
lunch but a high protein dinner If protein intake is not balanced more evenly between each meal the body
stays in fat storing zone longer and only peaks into the fat burning zone for about 3 hours In contrast an
individual who balances protein intake evenly between meals and has healthy snacks will stay in the fat
burning mode longer (orange line)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 2984
983090983094 AGELOC TR983097983088 PROGRAM GUIDE
983090 991251 SNACKS
The ageLOC TR983097983088 program recommends two small healthy snacksbetween larger meals Eating quality snacks will help reduce hunger
which can lead to overeating Quality snacks can also help you maintain
healthy energy levels and keep you in the fat buring zone
983089 991251 HEALTHY MEAL
Your body requires a variety of nutrients to maintain proper health
especially when working to make weight maintenance and body
shaping changes At least once a day eat a well-balanced meal Your
meal should consist of a lean protein an abundance of vegetables a
moderate amount of fruit and a small portion of grains cereals or
pastas For best results avoid high fat foods fried foods processed
foods sugary sweets and sauces
Baked Tilapia With Mango Salsa
Recipe on page 55
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3084
TR983097983088COM 983090983095
EATING PLAN
983091X A DAY 983090X A DAY 983089X A DAY
SUPPLEMENT FIT
30-60 Grams ProteinMeal
( Depending on target weight )
Protein Source Options
TR983097983088 Shakes (2 x per day)
Lean Meat Fish
Dairy Eggs Cheese
BeansLegumes
Nuts Seeds
SUPPLEMENTCONTROL983087LIFEPAK
Snacks
Protein Bar
Fruits
Vegetables
SUPPLEMENTJUMPSTART
1 Non-Shake Healthy Meal
Meal Components
1 Protein
1 Grain
1 Fruit
1 Vegetable
TR983097983088 Strawberry Vanilla Shake
Recipe on page 38
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3184
983090983096 AGELOC TR983097983088 PROGRAM GUIDE
REMEMBER THESE FIVE IMPORTANT TIPS
1 Do not skip meals Eat a protein rich breakfast
2 Consume the recommended portions from each food group
3 Eat your food slowly to recognize when you feel full faster and avoidovereating
4 Stay hydrated throughout the day by drinking plenty of water6ndash8 eight-oz (250 ml) glasses
5 Make the best choices in what you eat by choosing the ldquoBESTrdquo food options(see examples in the chart on the next page)
a Select foods that are high in fiber They will help you feel full longer b Avoid fried and highly processed foods since they are higher in calories c Read your labels carefully to get as much protein and as little sugar
as possible d Try to incorporate vegetables when possible The low caloric density of
vegetables means that you can eat plenty without sabotaging your
weight management efforts and their fiber content helps you feel full
Always consult a physician if you have allergies or any medical conditionsbefore you change your diet
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3284
TR983097983088COM 983090983097
CHOOSE FROM THE BEST CHOICES
BEST GOOD AVOIDProtein from MeatSources
Lean ground turkey(93 lean)
Lean ground hamburger Regular hamburger(73 lean)
Skinless chicken breast(white meat only)
Skinless chicken(dark and white meat)
Processed chicken(eg chicken fingers)
Broiled fish Lean cuts trim fat priorto cooking
Fatty meats (sausagemarbled beef bacon)
Protein from Non-Meat Sources
Greek yogurtsweetened with steviaor agaveacute
Unsweetened regularyogurt
Sweetened yogurt
TR983097983088 shake mixed with
low fat milk
TR983097983088 shake mixed
with water
Protein shake mixed
with fruit juiceFat-f ree cottage cheese 2 cottage cheese Ful l fat cottage cheese
Skimfat-free milk 2 or 1 milk Whole milk(4 milk fat)
Low-fat cheeses Cheese sparingly Excessive cheese
Plain Greek yogurt Fat-free sour cream Sour cream
Grains LegumesWhole GrainBread Nuts
Whole grain bread White bread
Whole grain crisp bread Wheat Thins Club crackers
Quinoa Brown rice White rice
Freshhome cookedlegumes
Low sodium cannedlegumes
High sodium cannedlegumes
Raw unsalted nuts Roasted salted nuts Candied nutsmacadamia nuts
Fruits andVegetables
Fresh fruits Fruit juices datessweetened dried fruitscanned fruit in syrup
Fresh apple (with skin) Non-sweetenedapplesauce
Sweetened applesauce
Baked sweet potato Baked potato with Greekyogurt (or fat free sour
cream)
Mashed potatoeswith butter
Steamed vegetablesand raw (a mix of both ispreferred)
Stir fry vegetables Vegetables with sauceespecially cream sauce
Oil Canola oil (high tempcooking) olive oil (lowtemp cooking dressings)
Peanut oil vegetable oilsunflower oil saffloweroil sesame oil flaxseedoil
Corn oil margarinehydrogenated oils lardshortening
Sweets Fresh fruits Sugar free sweets darkchocolate
Pastries candy milkwhite chocolate
Sweeteners Stevia Honey Sugar
Drinks Water (eating freshfruitsvegetables ispreferable to drinkingthem)
Fruitvegetable juiceblends (no sugar added)home juiced fruitvegetable juice
Pre-sweetened drinksfruit drinks fruit juicessoda
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3384
983091983088 AGELOC TR983097983088 PROGRAM GUIDE
LEAN PROTEIN IDEAS
MEAT PROTEIN SOURCES
Fish (salmon tilapia halibut flounder haddock trout mackerel tuna etc)Crab Lobster Shrimp
Shellfish (oyster scallop clam etc)
Chicken breast (skinless)
Turkey breast (skinless)
Lean cuts of beef and veal (tenderloin sirloin eye of round etc)
Pork tenderloin (or other lean cuts of pork)
Lean cuts of lamb
Lean ground turkey
NON-MEAT PROTEIN SOURCES
Tofu
My Victory Protein Boost
Eggs
Yogurt
Greek yogurt
1 milk
Soy milkCottage cheese
Low fat mozzarella cheese
Nut butter (peanut butter almond butter etc)
Seeds (pumpkin squash sunflower flaxseed etc)
Quinoa
Lentils
Soybeans
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3484
TR983097983088COM 983091983089
SNACK IDEASFresh peaches or other fruit with 1ndash2 tablespoons
low fat yogurt (plain)Fresh strawberries or other fruit with 1ndash2 tablespoons Greek yogurt
Fresh pineapple or other fruit with 1ndash2 tablespoons low fat cottage cheese
Fresh fruit
Fresh vegetables
Lightly steamed vegetables
Roasted vegetables with herbs and 5ndash1 tablespoon olive oil
Celery carrots or other fresh vegetables with 1 tablespoon nut butter (peanutalmond cashew etc)
Handful of nuts (rawunsalted or roastedsalted) (counts as a serving of grains)Jicama or other crunchy vegetables wrapped in one thin slice of lean ham or
turkey deli meat
Fresh tomatoes with 1ndash2 tablespoons feta cheese or fresh mozzarella cheese
Celery sticks or other crunchy vegetables with 1ndash2 tablespoons ndashlow fat hummus
STILL FEELING HUNGRY
If you are struggling to stay satiated between meals try to choose snacks that
incorporate a little extra protein like 1ndash2 tablespoons of low fat yogurt cottagecheese light string cheese or nut butters The protein helps trigger satiety signalsin your body to help you feel satisfied longer Additionally try adding in extravegetables for your snack Their low caloric density means that you can eat plentywithout sabotaging your weight loss efforts and their fiber content helps youfeel full
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3584
983091983090 AGELOC TR983097983088 PROGRAM GUIDE
MANAGING FOOD PORTIONS
The ageLOC TR983097983088 eating plan uses hand sizes as a guideto food portion sizes This system takes advantage of thefact that portion sizes for each individual should beproportional to their body size a larger individual has alarger hand and should consume more calories to maintainlean muscle tissue and avoid hunger
Use the following hand metrics to determine yourappropriate portion sizes as you follow the ageLOC TR983097983088eating plan
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3684
TR983097983088COM 983091983091
Protein from Meat Sources
Size and thickness of palm of hand (not including fingers)
Ex chicken breast pork chop fish fillet
Legumes Whole GrainBread NutsAmount that can fit into cupped hand
Ex quinoa brown rice oatmeal
bull When determining portion sizes of grainscupped hand refers to fully prepared grains(not dry and uncooked)
Grains can be replaced by extra servings ofvegetables but not vice versa
Protein from Non-Meat Sources
Size and thickness of fist
Ex low fat cottage cheese unsweetened
Greek yogurt
Fruit and Vegetables
Amount that can be held by open palm
Ex asparagus radishes carrots
PORTION GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3784
983091983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3884
TR983097983088COM 983091983093
A G
E L O C reg T R 983097 983088
trade S H A K E A N
D M E A L R E C
I P E S
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 3984
983091983094 AGELOC TR983097983088 PROGRAM GUIDE
CHOCOLATE PEAR
1 cup base of choice (water milkalmond milk soy milk)
1 cup pears sliced
1 cup ice
1 scoop ageLOC TR983097983088TrimShake Chocolate
CHOCOLATE GREEKYOGURT
frac14 cup base of choice (water milkalmond milk soy milk)
1 six-ounce container 0 fat plain
Greek yogurt1 scoop ageLOC TR983097983088TrimShake Chocolate
These are just a few of the many possible TR983097983088 shake recipes
TR983097983088 SHAKE RECIPES
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4084
TR983097983088COM 983091983095
CHOCOLATE ndash COCONUT
8-12 oz coconut water
1 scoop ageLOC TR983097983088Chocolate Shake
If you happen to love peanut
butter you can add frac14 c creamypeanut butter and spice it up
PEACH VANILLA
1 cup base of choice (water milkalmond milk soy milk)
1 cup sliced peaches
1 cup ice
1 scoop ageLOC TR983097983088 VanillaShake or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4184
983091983096 AGELOC TR983097983088 PROGRAM GUIDE
VANILLA MELON
1 cup base of choice (water milkalmond milk soy milk)
1 cup fresh melon diced
1 scoop ageLOC TR983097983088
TrimShake Vanillaor GreenShake
STRAWBERRY VANILLA 8-12 oz base of choice (water milkalmond milk soy milk)
1 cup strawberries (fresh or frozen)
1 cup ice
1 scoop ageLOC TR983097983088 TrimShakeVanilla or GreenShake
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4284
TR983097983088COM 983091983097
PINEAPPLE SURPRISE1 cup base of choice (water milkalmond milk soy milk)
1 cup baby spinach
frac12 cup fresh pineapple
1 scoop ageLOC TR983097983088TrimShake Vanillaor GreenShake
VANILLA ORANGE ndash BERRIES1 cup base of choice (water milkalmond milk soy milk)
frac12 cup frozen berries (strawberriesblackberries and raspberries)
Half an orange1 scoop ageLOC TR983097983088 TrimShake
Vanilla or GreenShake
1 cup ice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4384
983092983088 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSCRAMBLED EGGSTwo eggs1 tablespoon cold water1 tablespoon diced red bell pepper
1 tablespoon finely chopped green onion1 teaspoon olive oil
Mix eggs and cold water until well beaten Sautee peppers and onionin a non-stick skillet with olive oil just until colors are bright Add eggmixture and scramble to your desired taste Season to taste withsalt and pepper Serve with colorful selection of your favorite fruits(red grapefruit and kiwi pictured)
TR983097983088 MEAL RECIPES
These are just a few of the many possible TR983097983088 meal recipes
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4484
TR983097983088COM 983092983089
BreakfastYOGURT PARFAIT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)13 cup tiny diced mixed fresh fruit (your favorites)
14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out ona cookie sheet treated with non-stick cooking spray and bake in aovan at 350deg until lightly toasted (about seven minutes) Let coolLayer yogurt and fruit in a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4584
983092983090 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastPOACHED EGG AND VEGETABLES1 piece whole grain toast1 teaspoon olive oil
12 cup sliced crimini mushrooms14 teaspoon salt-free seasoning blend (Mrs Dash Chefrsquos Shake etc)1 serving asparagus (try to find skinny pencil asparagus) trim offtough endsJuice of 12 lemon1 egg + 1 egg white
In a small non-stick sauteacute pan that is just big enough to hold theasparagus sauteacute the crimini mushrooms in the olive oil until nicelybrowned season with salt-free seasoning and place on top of toast onserving plate Without washing out the pan bring water (just enough tocover the asparagus) to a light boil with lemon juice and a dash of saltPoach asparagus in seasoned water until just tender remove and placeon mushrooms Lower heat to a low simmer and gently poach the eggso that the white is just barely set and the yolk is still runny Place egg on
top of asparagus Season with salt and pepper to taste
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4684
TR983097983088COM 983092983091
BreakfastAPPLE CINNAMON OATMEAL14 cup dry rolled oatmeal prepared per package directions withwater14 teaspoon cinnamon2 drops toffee flavored Stevia liquid12 small apple diced
2 tablespoons chopped walnuts toastedStir remaining ingredients into hot oatmeal and enjoy
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4784
983092983092 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastSWEET POTATO PANCAKES 983080SERVES 9830909830811 1-pound sweet potato2 cups rolled oats
2 tablespoons olive oil (optional)1 tablespoon dark molasses or agave nectar4 eggs1 egg white2 teaspoons vanilla extract2 teaspoons ground cinnamon1 cup plain yogurt
Pierce the sweet potato a few times with a fork Wrap in a paper toweland cook in the microwave for five minutes at full power or until tenderCool slightly and remove the skin with a small knife Meanwhile processthe oats in a blender or food processor until powdery Transfer the oatsto a large bowl Break the sweet potato into chunks and place in the foodprocessor Blend until smooth Transfer to the bowl with the oats and stirin the olive oil molasses eggs egg white vanilla cinnamon and yogurt
Adjust the thickness to your liking by adding more yogurt if necessaryHeat a lightly greased skillet over medium heat Pour 14 cup of batteronto the skillet when hot and cook until bubbles appear on the surfaceFlip and cook on the other side until browned Continue with remainingbatter Cook all the batter then wrap the leftover pancakes in pairs in acouple of layers of plastic wrap and freeze You can then have pancakesany day of the week just by warming up a pair in the microwave for a
couple of minutes Serve with 12 cup vanilla yogurt with a drop or two ofStevia stirred in (if desired) This makes a big batch
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4884
TR983097983088COM 983092983093
BreakfastEGGS FLORENTINE12 whole grain English muffin toasted1 cup fresh spinach12 clove fresh garlic minced (divide in half)1 teaspoon olive oil1 egg cooked as you like12 cup skim milk34 teaspoon cornstarch dissolved in 2 teaspoons cold water34 cup shredded Asiago or Parmesan cheese
Place English muffin on serving plate Sauteacute spinach and half thegarlic in the olive oil until spinach is just wilted Place on top ofEnglish muffin Place cooked egg on top of spinach Bring milk andremaining garlic just to a boil and thicken with cornstarch mixturestirring constantly Reduce heat and simmer one minute Removefrom heat and add cheese stirring to melt Pour sauce over egg
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 4984
983092983094 AGELOC TR983097983088 PROGRAM GUIDE
BreakfastOATS AND YOGURT6 oz plain Greek yogurt (sweeten with two drops of vanilla flavoredStevia liquid if desired)
13 cup tiny diced mixed fresh fruit (your favorites)14 cup rolled oats12 teaspoon agave nectar
Toss oats with agave nectar so they are well coated Spread out on acookie sheet treated with non-stick cooking spray and bake in a 350deg ovenuntil lightly toasted (about seven minutes) Let cool Layer yogurt and fruitin a parfait glass and top with toasted oats
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5084
TR983097983088COM 983092983095
LunchCASHEW CHICKEN SALAD ON MIXED GREENSWITH FRESH FRUIT2 12-oz boneless skinless chicken breast1 cup low sodium chicken broth or stock12 tablespoon diced yellow onion1 tablespoon diced celery1 handful red grapes (8 or so) quartered12 tablespoon olive oil mayonnaise
18 teaspoon fresh thyme leaves14 teaspoon finely chopped fresh parsley14 cup roasted salted cashewsSalt and cayenne pepper to taste1 cup mixed lettuces12 teaspoon red wine vinegar12 teaspoon olive oil
14 teaspoon Dijon mustard18 teaspoon agave nectar1 serving colorful fruit of your choice
Poach chicken in chicken broth until fully cooked Remove and coolsaving broth for another use (Perhaps for use in the mashed sweetpotatoes) Finely dice chicken breast and combine it with next seveningredients stirring to mix thoroughly Season to taste with salt andcayenne pepper Combine vinegar oil mustard and agave Use todress mixed lettuces and place on a plate as a bed for the chickensalad Garnish with your selection of colorful fruits
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5184
983092983096 AGELOC TR983097983088 PROGRAM GUIDE
LunchSESAME CHICKEN STRIPS3 oz boneless skinless chicken breastSalt and pepper1 egg white beaten1 tablespoon sesame seeds2 tablespoons soy sauce12 teaspoon finely chopped fresh ginger
Preheat oven to 400deg Cut chicken breast into three strips seasonwith salt and pepper Dip each strip in egg white and then roll insesame seeds to coat evenly Place on a non-stick baking sheet andbake until fully cooked approximately 12 minutes Combine soysauce and ginger and serve on the side for dipping
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5284
TR983097983088COM 983092983097
STIR FRIED VEGETABLES2 cup shredded Napa cabbage12 cup julienned red bell pepper
12 cup julienned zucchiniStir-fry the peppers and zucchini in a non-stick skillet coated withnon-stick spray over high heat until colors brighten then addcabbage and stir-fry one to two minutes to wilt cabbage Seasonwith salt and pepper as desired
ALMOND RICE PILAF13 cup brown rice2 teaspoons finely chopped yellow onion1 teaspoon olive oil18 cup toasted sliced almonds1 teaspoon finely chopped fresh parsley
In a one-quart saucepan sauteacute yellow onion in olive oil untiltranslucent Add brown rice and sauteacute one minute Carefully add 23cup water Bring to a boil then reduce heat and simmer covered untilrice is tender and water is absorbed about 25 minutes Stir inalmonds and parsley season with salt and pepper to taste
Note The Almond Rice Pilaf recipe makes two servings Consumeone serving per meal and refrigerate the other serving to eat with
another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5384
983093983088 AGELOC TR983097983088 PROGRAM GUIDE
LunchTORTILLA SALAD2 oz cooked diced chicken1 6 corn tortilla12 teaspoon olive oil2ndash3 cup mixed lettuce34 cup canned black beans drained and rinsed1 tablespoon diced red onion1 tablespoon diced green bell pepper12 small red jalapeno diced (seeds and ribs removed)12 clove fresh garlic minced1 Roma tomato diced (seeds removed)12 tablespoon chopped fresh cilantro1 tablespoon crumbled Queso Fresco or Cotija cheese12 small avocado diced
Place greens on a serving plate and set aside Brush both sides oftortilla with 12 teaspoon olive oil Cut tortilla into eight wedges andplace on a baking sheet Bake at 350deg until browned and crisp just afew minutes Keep an eye on the tortilla it will brown quickly Removeto cool In a non-stick skillet sauteacute onion pepper jalapeno and garlicin 12 teaspoon olive oil until translucent Add beans and chicken andsauteacute one minute more then add tomatoes and cilantro and sauteacute
just to heat through Spoon mixture on top of lettuce surround withtortilla crisps and top with diced avocado and crumbled cheeseAdd 2 tablespoons of your favorite no-sugar salsa if desired
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5484
TR983097983088COM 983093983089
LunchSHRIMP SALAD STUFFED TOMATO WITH FRESH FRUIT12 cup Bay shrimp (if frozen thaw first) drained1 tablespoon diced yellow onion2 tablespoons diced celery root
1 tablespoon diced water chestnuts1 hard-boiled chopped egg white1 tablespoon olive oil mayonnaise14 teaspoon dried dill12 teaspoon fresh parsley finely chopped14 teaspoon lemon pepper seasoning1 medium ripe globe tomato
1 serving colorful fruits of your choiceCombine first eight ingredients and set aside to chill Place tomatostem side down and cut into 8 wedges leaving the bottom 14rdquo intactto create ldquopetalsrdquo Season the inside of the tomato with salt andpepper to taste Spread tomato petals apart slightly and fill centerwith shrimp salad Arrange your choice of colorful freshfruits alongside
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5584
983093983090 AGELOC TR983097983088 PROGRAM GUIDE
LunchMEDITERRANEAN CHICKPEA SALAD12 can low-sodium chickpeas (garbanzo beans) drained and rinsed2 oz cooked diced chicken14 cup diced cucumber (seeds removed)
14 cup diced tomato (seeds removed)2 tablespoons diced red bell pepper1 tablespoon diced red onion1 teaspoon chopped fresh oregano leavesJuice of 12 lemon1 tablespoon olive oil1 oz feta cheese crumbled
6 pitted Kalamata olives cut in 12Salt and black pepper to taste
Rub the chickpeas to remove any remaining skins discard skinsCombine with remaining ingredients and toss to coat thoroughlyChill Serve over a bed of mixed greens
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5684
TR983097983088COM 983093983091
LunchTOFU SALAD WITH PEANUT DRESSING3 oz extra-firm tofu2 oz chicken (for a vegetarian friendly recipe serve with a side of 12cup cottage cheese)2 cups chopped Romaine lettuce1 oz julienned red bell pepper1 cup chopped Napa cabbage
1 oz julienned carrot2 green onions chopped1 tablespoon chopped dry roasted peanuts13 teaspoon chopped fresh ginger1 tablespoon light soy sauce1 teaspoon sesame oil1 teaspoon peanut butter
12 teaspoon garlic-red chili paste (for example Sambal Oelek paste)1 teaspoon agave nectar
Season tofu with salt and pepper to your liking and sauteacute in a non-stick skillet with 1 teaspoon olive oil until browned and hot throughSet aside Toss salad ingredients (down to green onion) and sprinklepeanuts on top Combine remaining ingredients for dressingthinning with water to desired consistency Drizzle dressing oversalad and top with tofu
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5784
983093983092 AGELOC TR983097983088 PROGRAM GUIDE
LunchBAKED TILAPIA WITH TOMATILLO SALSA4 oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 cup fresh tomatillo finely diced14 cup finely diced Roma tomato (skinned)1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion
1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 12 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg untildone (about 12 minutes) Combine remaining ingredients and seasonto taste with salt Top tilapia with salsa and serve with 34 cup mashedsweet potatoes and grilled asparagus
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5884
TR983097983088COM 983093983093
DinnerBAKED TILAPIA WITH MANGO SALSA4-oz tilapia filet (salt-free seasoning blendmdashMrs Dash Chef rsquosShake etc)12 ripe mango finely diced1 tablespoon finely diced red bell pepper1 teaspoon finely diced green onion1 teaspoon finely diced red onion1 teaspoon chopped fresh cilantroJuice from 14 fresh lime12 teaspoon agave nectarPinch cayenne pepper
Season tilapia filet with salt-free seasoning and bake at 350deg until fish iscooked as desired (about 12 minutes) Combine remaining ingredientsand season to taste with salt Top tilapia with salsa and serve with 34
cup mashed sweet potatoes and grilled asparagus
MASHED SWEET POTATO
1 large dark-fleshed sweet potato peeled and cut into chunks12 to 1 cup chicken broth1 teaspoon agave nectar
12 teaspoon cinnamon Salt and pepper
Place sweet potato in enough water to cover it and boil untilcompletely tender Drain Mash potato flesh with sufficient chickenbroth to moisten to your liking then season with agave cinnamon saltand pepper
Note The Mashed Sweet Potato recipe makes two servingsConsume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 5984
983093983094 AGELOC TR983097983088 PROGRAM GUIDE
DinnerPAN983085BROILED PORK CHOP TOMATO 983078 EGGPLANT SALSA1 5-oz bone-in pork chop or 1 4-oz boneless pork chop1 cup cherry tomatoes halved1 cup diced eggplant12 clove fresh garlic minced14 teaspoon dried basil14 teaspoon dried thyme2 teaspoons tomato paste12 cup water
Place pork chop in a pre-heated non-stick skillet on medium-high heatand pan broil to desired taste Remove to a warmed serving plate andadd 1 teaspoon olive oil to the same pan Sauteacute eggplant in olive oiluntil lightly browned then add tomatoes and garlic and sauteacute untiltomatoes begin to soften Add remaining ingredients stirring to
combine then reduce heat and simmer until sauce thickens Seasonto taste with salt and pepper
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6084
TR983097983088COM 983093983095
ROASTED MUSHROOM QUINOA13 cup quinoa23 cup chopped mushrooms (your favorites)
3 tablespoon finely chopped yellow onion12 clove garlic finely minced23 cup chicken broth or stock (low sodium)
Place quinoa in a fine colander and rinse thoroughly under cold waterSet aside to drain Sauteacute mushrooms onions and garlic in a one-quartsaucepan in 1 teaspoon olive oil until onions are translucent andmushrooms are softened Add in rinsed quinoa and cook stirring untilquinoa dries out and begins to toast Add in chicken broth carefullyBring to a boil Cover pan and reduce heat to simmer for about 15minutes or until liquid is fully absorbed Remove from heat and stir in 1teaspoon freshly chopped parsley if desired and season to taste withsalt and pepper
Note The Roasted Mushroom Quinoa recipe makes two servings
Consume one serving per meal and refrigerate the other serving toeat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6184
983093983096 AGELOC TR983097983088 PROGRAM GUIDE
DinnerSTEAK ldquoAU POIVRErdquo WITH FRESH CORN POLENTA4 oz tenderloin steak2 teaspoon coarsely ground black pepper12 teaspoon kosher salt1 teaspoon olive oil2 tablespoons cognac12 cup beef broth1 tablespoon plain Greek yogurt
Sprinkle salt on all sides of steak Place pepper on a plate and pressevenly onto all sides of steak Over medium heat sear steak in olive oil(using a non-stick skillet) until done to your liking Remove steak to aplate and cover to keep warm Off of heat add cognac to pan (becareful you want it to ignite so keep your face away) and immediatelyadd beef broth Bring to a boil and reduce liquid by half Remove from
heat and whisk in Greek yogurt Salt sauce to taste Serve over steak CORN POLENTA8 oz fresh corn cut from the cob reserve out 1 ounce for roasting8 oz waterDash salt1 tablespoon crumbled feta cheese
2 teaspoons olive oil1 tablespoon diced red bell pepper
In a small saucepan combine corn water and salt bring to a simmerand cook about 10 minutes until corn is tender Drain corn andRESERVE liquid Process corn in the bowl of a food processor addingcooking liquid in gradually until a thick creamy texture is reached Sauteacutereserved corn and diced red bell pepper in 2 teaspoons olive oil until
nicely browned Stir this mixture and the feta cheese into the polentaand serve alongside the steak
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6284
TR983097983088COM 983093983097
DinnerSATEH STYLE CHICKEN WITH CUCUMBER RELISH
MARINADE1 oz olive oil2 teaspoons minced lemongrass12 teaspoon minced fresh garlic14 teaspoon crushed red chili flakes
12 teaspoon curry powder12 teaspoon honey14 oz Thai fish sauce4 oz boneless skinless chicken breast in strips
Combine all marinade ingredients Add the chicken and marinaterefrigerated for up to an hour While chicken is marinating combine14 cup diced cucumber (seeds removed)
1 teaspoon finely diced red onion1 tablespoon rice wine vinegarAgave nectar salt crushed red chili flakes black pepper to taste
Remove chicken from marinade and reserve liquid Thread thechicken onto skewers (ore-soaked if wooden) one strip per skewerand grill or broil until done about two minutes per side Serve chickenwith cucumber relish and 13 cup steamed brown rice (or use oneserving of Roasted Mushroom Quinoa from Day 1 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6384
983094983088 AGELOC TR983097983088 PROGRAM GUIDE
DinnerLEMON POACHED SALMON WITH LEEKS AND FENNEL1 4-oz portion of salmon1 leek white and palest green part only washed carefully andchopped12 bulb fennel thinly slicedJuice and zest of 12 lemon
1 large sprig fresh thyme1 bay leaf Salt and pepper to taste
In a shallow saucepan place leeks fennel lemon and herbs Salt andpepper both sides of the salmon and place on top of vegetables Addenough water to just come up halfway on the salmon Cover pan andbring to a simmer Cook gently until fish is done to your liking about
five to eight minutes Remove fish and drain cooking liquid off of thevegetables Serve with grilled asparagus and 13 cup steamed brownrice (or use one serving of Almond Rice Pilaf on page 49 instead)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6484
TR983097983088COM 983094983089
DinnerSKIRT STEAK FAJITA WITH BLACK BEANS
3 oz beef skirt steak cut in narrow strips1 tablespoon red wine vinegar1 teaspoon Dijon mustard1 tablespoon olive oil12 teaspoon dried oregano crushed14 teaspoon dried thyme14 teaspoon ground cumin seed
14 teaspoon salt12 teaspoon ground chili powder
Combine all ingredients except steak mix well Add steak andmarinate up to 30 minutes
2 oz julienned red bell pepper2 oz julienned green bell pepper
2 teaspoons olive oil1 oz julienned red onion12 teaspoon ground cumin seed12 teaspoon ground chili powder14 teaspoon dried oregano14 cup beef brothSalt and pepper to taste1 corn tortilla prepared as directed for tortilla salad (serve over 2 cupsmixed greens)
When beef is marinated sauteacute in a non-stick skillet with 2 teaspoonsolive oil for one minute then add peppers and onions and sauce twominutes more to brown lightly Add remaining ingredients excepttortillas and cook on medium heat to reduce liquid by half Removefrom heat and serve in warm corn tortillas with a side of 13 cup black
beans seasoned with salt pepper chopped fresh cilantro and asqueeze of fresh lime juice
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6584
983094983090 AGELOC TR983097983088 PROGRAM GUIDE
DinnerCHICKEN 983078 MUSHROOM BARLEY ldquoRISOTTOrdquo
6 oz chicken breast diced1 oz dried forest mushrooms soaked in 2 cups water1 tablespoon diced yellow onion1 tablespoon diced celery1 teaspoon olive oil12 cup pearled barley14 teaspoon dried thyme
1 bay leaf 14 cup grated Asiago cheese
Strain mushrooms through a fine strainer reserving liquid Chop finelyIn a non-stick skillet sauteacute chicken breast in 12 teaspoon olive oil untilbrowned Remove chicken and set aside Add remaining 12 teaspoonolive oil to same pan and sauteacute onions and celery until tender Addmushrooms barley chicken thyme and bay leaf Add in 1 12 cup
reserved mushroom liquid Bring to a boil Cover reduce heat andsimmer until barley is tender Thicken remaining liquid with 12teaspoon cornstarch dissolved in 2 teaspoons cold water Adjustseasoning with salt and pepper to taste Finish with Asiago cheese
Note The Chicken amp Mushroom Barley ldquoRisottordquo recipe makes twoservings Consume one serving per meal and refrigerate the otherserving to eat with another meal
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6684
TR983097983088COM 983094983091
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6784
983094983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6884
TR983097983088COM 983094983093
A G E L O C
reg T R 983097 983088 trade L E T 983079 S G E T M O V
I N G
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 6984
983094983094 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING
The ageLOC TR983097983088 program incorporates and recognizes the
importance of exercise So be active and have fun Do what you loveand what works for you Remember that both the body and the mindneed activity When both are active it not only helps maximize yourweight management efforts but also promotes a positive moodand outlook
Be creative and find ways to be more active in your normal
daily activitiesbull Take the stairs instead of the elevator
bull Park your car further away than usual
bull Get off the train one stop early and walk to your destination
Find activities that interest you and are at the right intensity for your
physical state After time you can increase the intensity Remem-ber to consult your physician if trying new or aggressive exercisesBelow are descriptions and examples of low medium and highintensity exercises
LOW INTENSITY EXERCISEExercise you can easily perform while carrying on a conversationBreathing becomes only slightly heavier but not uncomfortableHeart rate will generally fall around 60ndash100 bpm (beats per minute)Exercise a minumum of thirty minutes at least three times a week
EXAMPLES INCLUDEbull Walking at a normal pace around the block a track or treadmillbull Light bicycle riding at a leisurely pace (7ndash10 mph)bull Typical house or yard work that involves constant movement
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7084
TR983097983088COM 983094983095
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7184
983094983096 AGELOC TR983097983088 PROGRAM GUIDE
LETrsquoS GET MOVING 983080CONTINUED983081
MEDIUM INTENSITY EXERCISELevel of exercise increases enough that it becomes difficult to talkYou can still carry on a conversation but itrsquos between breaths Heartrate increases enough that you can feel it Heart rate will generally bearound 110ndash130 bpm
EXAMPLES INCLUDEbull Hiking along a trail that includes changes in elevationbull Joggingbull Riding a bicycle at a moderate pace (10ndash15 mph)bull Moderate intensity on an aerobic machineequipment (stairmaster
elliptical machine stationary bike treadmill NordicTrack rowingmachine etc)
bull Heavy lifting house work (moving furniture heavy boxes) at aconstant pace for extended time (30 minutes or more)
bull Tennis played at a recreational level
HIGH INTENSITY EXERCISEBreathing is heavy and labored Conversation is very difficult Heartrates will be over 130 bpm
EXAMPLES INCLUDE
bull Runningbull Riding a bicycle at a quick pace (15+ mph)bull High intensities on gym equipmentbull Tennis played at a competitive level (minimal stops
and lots of hustle)
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7284
TR983097983088COM 983094983097
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7384
983095983088 AGELOC TR983097983088 PROGRAM GUIDE
73 2
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7484
TR983097983088COM 983095983089
WHATrsquoS YOURTRANSFORMATION NUMBER
Create and communicate your personal
transformation through a compelling story
and transformation number that is completely uniqueto your ageLOC TR983097983088 experience
As you track your nutrition product usage body mea-
surements and lifestyle factors during the 90-day
program you will begin to identify your transformation
number that tells your story
Amyrsquos number is related to the factthat she now spends 30 minutes a
day with her daughter at the beach TR983097983088
has helped motivate her to get into shape andget moving She has created new habits thathave changed her body and health forever
3 0
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7584
983095983090 AGELOC TR983097983088 PROGRAM GUIDE
TR983097983088 TRANSFORMATION CRITERIAYour personal story should be compelling passionate and inspiring
Your transformation story should be 250 words or less and include the
components below
SECTION 983089991252WHAT983087WHY Explain why you chose to participate in ageLOC TR983097983088 If you had any
specific transformation goals describe them and explain the ldquowhyrdquo behind
these goals
SECTION 983090991252YOUR TRANSFORMATION NUMBER This can be any number you choose It doesnrsquot matter if it is high or low
only that it has personal meaning for you Your number can be a clothing
size pounds lost or hours per week spent enjoying physical activities
Remember the important thing is that it represents a personal achievement
you are proud of
SECTION 983091991252HOW
Explain how you achieved your number and a description of how you used theproduct and other TR983097983088 resources You should also include any lifestyle
changes such as exercise that helped you achieve your goal
SECTION 983092991252NOWShare how your life is different today and what you discovered about
yourself during your TR983097983088 experience
CONGRATULATIONSYou are ready to celebrate your success and inspire others
IDENTIFY YOUR PERSONALTRANSFORMATION NUMBER 983078 STORYOnce you have completed the program please fill outthe following questionnaire This will serve as a guide tohighlight your transformation number and share it in apersonal story that celebrates your success
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7684
TR983097983088COM 983095983091
983089 WHAT983087WHY
983090 YOUR TRANSFORMATION NUMBER
983091 HOW
983092 NOW
Remember to add your transformation number to your profi le on the ageLOC TR983097983088 app or website
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7784
983095983092 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7884
TR983097983088COM 983095983093
A P P E N
D I X
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 7984
983095983094 AGELOC TR983097983088 PROGRAM GUIDE
DETERMINE YOUR IDEAL WEIGHT
Monitoring body composition is an effective method for setting goalsand tracking progress in any weight management plan By measuringchanges in body fat percentage individuals can get an idea of whatchanges are actually happening to their body better than simplymonitoring weight loss alone One of the key benefits of the ageLOCTR983097983088 weight management system is the ability to support metabolicallyactive lean tissue while losing fat mass Tracking body fat percentageallows an individual to see exactly how much fat they are losing while
maintaining lean body mass
CALCULATE IDEAL WEIGHT BY FAT 983077
To calculate your ideal weight you will need to identify the followingbull Agebull Current weightbull Current Body Fat (from the Tanita scale or similar)
bull Your Ideal Body Fat (see female and male Body Fat charts below)
STEP 983089991252CALCULATE YOUR LEAN MASS
Current weight 983085 ( Current weight times current Body Fat )
Example 150 lbs - (150 times 30 = 45 lbs ) = 105 lbs of lean mass
STEP 983090991252CALCULATE TARGET FAT MASS
( Lean Mass times Ideal Body Fat ) (100 - Ideal Body Fat )
Example ( 105 times 25 ) (100 - 25 = 75 ) = 35 lbs of target fat mass
STEP 983091991252CALCULATE IDEAL WEIGHT
Lean mass + target fat mass = ideal weight
Example 105 + 35 = 140 lb ( Ideal weight )
STEP 983092991252CALCULATE WEIGHT TO LOSE
Current weight - Ideal weight = weight to lose
Example 150 - 140 = 10 lbs
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8084
TR983097983088COM 983095983095
Fat Mass Tables
FEMALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 12ndash19 20ndash23 24ndash30 31ndash33 34+
26ndash35 13ndash20 21ndash26 27ndash32 33ndash35 36+
36ndash45 14ndash23 24ndash27 28ndash35 36ndash38 39+
46ndash54 15ndash24 25ndash30 31ndash37 38ndash40 41+
55+ 16ndash28 29ndash33 34ndash38 39ndash41 42+
MALE
AGE ATHLE TE IDE AL AVER AGE ABOV E AVE OVER WEIG HT
16ndash25 3ndash8 9ndash16 17ndash22 23ndash25 26+
26ndash35 6ndash12 13ndash18 19ndash25 26ndash28 29+
36ndash45 7ndash13 14ndash22 23ndash27 28ndash30 31+
46ndash54 9ndash18 19ndash25 26ndash30 31ndash33 34+
55+ 10ndash20 21ndash26 27ndash32 33ndash35 36+
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8184
983095983096 AGELOC TR983097983088 PROGRAM GUIDE
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESS
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8284
TR983097983088COM 983095983097
DATE
Time of Day Mark as you complete Description of food variety and serving size
BREAKFAST983080PROTEIN983081
_______ x Shake
_______ x Other Protein
LUNCH
983080PROTEIN983081
_______ x Shake
_______ x Other Protein
DINNER983080PROTEIN983081
_______ x Lean Protein
_______ x Vegetables
_______ x Fruits
_______ x Grains and Legumes
EXERCISEType of Activity or Exercise
Duration ____ ____ mins
AGELOC TR983097983088 PRODUCTS Morning Noon Evening
AGELOC TR983097983088 JUMPSTART (Days 983089 991251 983089983093)
AGELOC TR983097983088 FIT
AGELOC TR983097983088 CONTROL
AGELOC TR983097983088 TRIMSHAKE OR GREENSHAKE
NOTES
Not needed if protein grams are met with the shake
TRACK YOUR SUCCESSAGELOC TR983097983088 EATING PLAN
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8384
983096983088 AGELOC TR983097983088 PROGRAM GUIDE
7212019 TR90 Program Guide - North America
httpslidepdfcomreaderfulltr90-program-guide-north-america 8484
TR983097983088trade PROGRAM GUIDE