| Gender | Calories |
|---|---|
| Women | 1400 |
| Men | 1800 |
Healthy eating isn’t about dieting or strict rules to follow! It’s about enjoying fresh, whole-based foods that are as close to their natural state as possible. Think colourful vegetables, whole grains, healthy fats and lean proteins. Keep your calorie count as close to the target noted below, and your leaner, healthier body will thank you back.
| BREAKFAST | Energizing Oatmeal1/c cup organic slow cooked oatmeal with 1/2 scoop of proteins+ or Vegan proteins+, topped 1 tablespoon of ground flaxseeds and 3 slices of a banana and 1/8 cup of blueberries. |
| Mid-morning Snack | Raspberry YogurtAdd 2/3 of a cup of raspberries and 1 scoop of proteins+ or Vegan proteins+ powder to 1 cup of yogurt. |
| LUNCH | Tasty Turkey SandwichCombine 4 slices of turkey breast, ¼ cup sliced carrots, ¼ cup sliced cucumber, ¼ cup chopped celery, ¼ cup sprouts and 1 tbsp of organic soy mayonnaise. Place between 2 slices of whole grain bread. Enjoy! |
| Mid-afternoon Snack | Strawberry Banana ShakePlace ½ cup almond milk, 1/4 banana, ¼ cup strawberries, 2 ice cubes, ¼ cup purified water, ½ tsp vanilla extract into a blender. Blend until smooth. Add proteins+ or Vegan proteins+ and blend for additional 10 seconds. |
| DINNER | Creole ShrimpCook 1/8 cup of brown rice as per package instructions. In nonstick sauté pan, add ½ tbsp of extra virgin oil , 1/8 cup chopped onion, 1/8 cup chopped red pepper, 1/8 cup chopped celery, 1 clove of garlic, and 2 1/3 tsp of hot sauce. Cook until vegetables are tender, and then add 15 large shrimp, ¼ cup of tomato puree, a little water, a pinch of celery salt, thyme, and black pepper. Bring mixture to a boil, and then simmer for 5-10 minutes. Enjoy! |
Get started today! For additional recipes with a calorie guide, click here
Boost your results with the right supplements! To increase weight loss, metabolism and overall health, your program features specific health formulas to nourish your body for the best results, naturally, including:
1. Choose your Green Food Supplement -
Your best daily formula for essential nutrients, increased energy and vitality
-
greens+
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greens+ Instant Smoothie a day
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2. Choose your Protein -
The most superior, pure protein sources for a leaner, healthier body – period.
-
proteins+ Instant Smoothie a day
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Vegan proteins+ double chocolate NEW flavour
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proteins+ express bar
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NEW Vegan proteins+ bar
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3. Choose your Weight Loss Supplement -
Totally natural and safe, with proven ingredients for faster, easier weight loss.
-
abs+
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lean+ extra strength
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crave-free
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go4trim
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Additional Option: For a healthy meal replacement choose nutrilean+.
Every effort counts! The key is that you try to do something active every day, including incorporating the following exercises three, non-consecutive days per week. Repeat for four weeks and proceed to the Dedicated program.
Watch and learn proper form and technique as Bruce shows you how to perform each of the exercises included in your program. Watch Now!
| Body Part | Exercises | Work | Intensity | Tempo | Rest Interval | |
|---|---|---|---|---|---|---|
| Sets | Reps | |||||
| Core | Side plank (on knees) | 1-2 | N/A | Bodyweight | Hold 30-60sec | 60 sec |
| Thigh | Ball Squat | 1-2 | 12-15 | Bodyweight | 3/1/1 | 60 sec |
| Core | Quadruped (on floor) | 1-2 | 1-8 per side | Bodyweight | 5/1/5 | 60 sec |
| Chest | Kneeling push-up | 1-2 | 12-15 | Bodyweight | 3/1/1 | 60 sec |
| Chest | Kneeling push-up | 1-2 | 12-15 | Bodyweight | 3/1/1 | 60 sec |
| Back | One-arm dumbbell row | 1-2 | 12-15 | 65-70% | 3/1/1 | 60 sec |
| Back | Dumbbell pullover (on ball) | 1-2 | 12-15 | 65-70% | 3/1/1 | 60 sec |
| Shoulders | Dumbbell shoulder press (seated on ball) | 1-2 | 12-15 | 65-70% | 3/1/1 | 60 sec |
| Abdominal | Crunch (on ball) | 1-2 | 12-15 | 65-70% | 3/3/3 | 60 sec |
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