M5 OWNER’S / ASSEMBLY MANUAL Manual en Español Latino Americano: www.support.nautilus.
Table of Contents / Registration Important Safety Instructions Safety Warning Labels / Serial Number 6SHFL¿FDWLRQV %HIRUH $VVHPEO\ Parts Hardware Tools Assembly Moving the Machine Leveling the Machine 3 5 7 8 8 9 18 18 Features Console Features Fitness Basics Operations Mounting / Dismounting Getting Started 19 20 25 31 31 32 Power Up / Idle Mode Manual (Quick Start) Program MAX Workout Program Workout Programs 3DXVHG 5HVXOWV 0RGH (GLW D 8VHU 3UR¿OH &XVWRPL]H 0$; 3URJUDP Customize the
Important Safety Instructions When using an electrical appliance, basic precautions should always be followed, including the following: This icon means a potentially hazardous situation which, if not avoided, could result in death or serious injury. Obey the following warnings: Read and understand all warnings on this machine. Carefully read and understand the Assembly instructions. Carefully read and understand the Assembly instructions. Read and understand the complete Manual.
Important Safety Instructions Before using this equipment, obey the following warnings: Read and understand the complete Manual. Keep the Manual for future reference. Read and understand all warnings on this machine. If at any time the Warning stickers become loose, unreadable or dislodged, contact Nautilus Customer Service for replacement stickers.
Safety Warning Labels and Serial Number • • • • • • • • • Injury or death is possible if caution is not used while using this machine. Keep children and pets away. Read and follow all warnings on this machine. Refer to the Owner's Manual for additional warnings and safety information. The heart rate displayed is an approximation and should be used for reference only. Not intended for use by anyone under 14 years of age. The maximum user weight for this machine is 300 lbs (136 kg.).
Specifications / Before Assembly 0D[LPXP 8VHU :HLJKW 0D[LPXP 3HGDO +HLJKW Power Requirements: Operational Voltage: 9VDC Operating Current: 1500 mA Heart Rate Chest Strap: 1 CR2032 battery 63.5” (161.3 cm) Regulatory Approvals: $& 3RZHU $GDSWHU 49” (124.5 cm) OEV NJ 19.1 inches ( 48.5 cm) 8/ OLVWHG &6$ FHUWL¿HG RU HTXLYDOHQW 5DWHG 9 +] Input, 9VDC, 1500mA Output. Class 2 or LPS. 26.5” (67.
Parts 1 4 2 3 9 8 11 5 6 7 16 10 8 12 13 9 7 15 14 10 A decal has been applied to all right (“ R ”) and left (“ L ”) parts to assist with assembly.
Hardware / Tools A B C D E F G I H Description J K L M N Item Qty Item Qty A 8 6RFNHW +HDG +H[ 6FUHZ 0 [ [ I 4 6RFNHW +HDG +H[ 6FUHZ 0 [ [ B 4 6RFNHW +HDG +H[ 6FUHZ 0 [ [ J 4 :DVKHU )ODW 0 [ C 12 :DVKHU )ODW 0 [ K 2 :DVKHU )ODW 0 [ D 6RFNHW +HDG +H[ 6FUHZ 0 [ [ L 4 :DVKHU )ODW 0 [ O Description E 1 3DQ 3KLOOLSV 6FUHZ 0 [ [ M 10 /RFN :DVKHU 0 F 2 Cap N Lock Washer, M8 G 4 Lock Nut, M8 O 2 :DYH :DVKHU
Assembly 1. Attach Rail Assembly to Frame and then Release the Frame from the Shipping Plate 6RPH FRPSRQHQWV RI WKH PDFKLQH FDQ EH KHDY\ RU DZNZDUG 8VH D VHFRQG SHUVRQ ZKHQ GRLQJ WKH DVVHPEO\ VWHSV LQYROYLQJ WKHVH parts. Do not do steps that involve heavy lifting or awkward movements on your own. NOTICE: Hand tighten hardware.
2. Carefully Lift the Frame Assembly from the Shipping Plate and Attach to the Stabilizer Assembly 6RPH FRPSRQHQWV RI WKH PDFKLQH FDQ EH KHDY\ RU DZNZDUG 8VH D VHFRQG SHUVRQ ZKHQ GRLQJ WKH DVVHPEO\ VWHSV LQYROYLQJ WKHVH SDUWV 'R QRW GR VWHSV WKDW LQYROYH KHDY\ OLIWLQJ RU DZNZDUG PRYHPHQWV RQ \RXU RZQ /LIW WKH )UDPH $VVHPEO\ IURP WKH H[WHULRU RI the pivot assembly as indicated below. NOTICE: Once all hardware has been hand tightened, fully tighten ALL hardware from previous steps.
3. Attach Rear Shroud and Caps to the Frame Assembly NOTICE: Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place.
4. Attach Legs to Frame Assembly Be aware that the Legs are connected and when either of these parts move the other does as well.
5. Attach Pedals to Frame Assembly In order to avoid possible serious injury, when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught or pinched.
6.
7. Attach the Upper Handlebars to Frame Assembly %H DZDUH WKDW WKH 3HGDOV DQG WKH 8SSHU +DQGOHEDUV DUH FRQQHFWHG DQG ZKHQ HLWKHU RI WKHVH SDUWV PRYH WKH RWKHU GRHV DV ZHOO 6RPH FRPSRQHQWV RI WKH PDFKLQH FDQ EH KHDY\ RU DZNZDUG 8VH D VHFRQG SHUVRQ ZKHQ GRLQJ WKH DVVHPEO\ VWHSV LQYROYLQJ WKHVH parts. Do not do steps that involve heavy lifting or awkward movements on your own. NOTICE: Be sure to attach the Upper Handlebars so that they are in the range of operation for the User.
8. Connect the Static Handlebar Assembly to Frame Assembly NOTICE: Do not crimp the Console Cable.
9. Connect the AC Adapter to the Frame Assembly 3 10. Final Inspection Inspect your machine to ensure that all hardware is tight and components are properly assembled. %H VXUH WR UHFRUG WKH VHULDO QXPEHU LQ WKH ¿HOG SURYLGHG DW WKH IURQW RI WKLV PDQXDO Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner’s Manual.
Adjustments Moving the Machine The machine may be moved by one or more persons depending on their physical abilities and capacities. Make sure that you and RWKHUV DUH DOO SK\VLFDOO\ ÀW DQG DEOH WR PRYH WKH PDFKLQH VDIHO\ 1. Grasp the inner, unmoving part of the Pivot Assembly to carefully tilt the machine toward you onto the transport rollers. %H DZDUH RI WKH +DQGOHEDUV DQG WKH ZHLJKW RI WKH PDFKLQH EHIRUH tilting the machine. 2. Push the machine into position. 3.
Features A C B D M N L E K F G J I H H A Console Button Assembly I Roller B Contact Heart Rate (CHR) Sensors J Rail Assembly C Console Display K Pedal D Water Bottle Holder L Storage Bin E Resistance Fan M Static Handlebar F Power Connector N Upper Handlebar G Transport Roller O Bluetooth Connectivity (not shown) H Leveler 8VH WKH YDOXHV FDOFXODWHG RU PHDVXUHG E\ WKH PDFKLQH·V FRPSXWHU IRU UHIHUHQFH SXUSRVHV RQO\ 7KH KHDUW UDWH GLVSOD\HG LV DQ DSSUR[LPDWLRQ DQG V
Console Features The Console provides information about your workout on the display screen. Burn Rate Display 20 Burn Rate Display The Burn Rate Display shows the level of calories being burned per minute. This rate is a function of Intensity, which is the current level RI 530 SHGDO VSHHG DQG UHVLVWDQFH OHYHO $V HLWKHU RI WKRVH values increase, the Burn Rate will increase.
REST: 7KH UHGXFHG ZRUNRXW OHYHO GXULQJ DQ ,QWHUYDO ZRUNRXW WKDW FRXQWV GRZQ XQWLO WKH QH[W $&7,9( VHJPHQW Total Time 7KH 727$/ 7,0( GLVSOD\ ¿HOG VKRZV WKH WRWDO WLPH FRXQW RQO\ GXULQJ DQ ,QWHUYDO ZRUNRXW 7KLV GLVSOD\ ZLOO EH EODQN GXULQJ D 0DQXDO RU 6WDQGDUG workout. 7KH PD[LPXP GLVSOD\ LV ,I WKH WLPH FRXQW LV PRUH WKH ZRUNRXW ZLOO EH HQGHG 8VHU 3URĆOH 7KH 86(5 352),/( GLVSOD\ VKRZV WKH VHOHFWHG XVHU SUR¿OH $ XVHU SUR¿OH LV DOZD\V VHOHFWHG 1RWH )RU PRUH DFFXUDWH FDORULH FRXQWV DQG WDUJHW &DOR
67$57 (17(5 EXWWRQ )URP WKH :(/&20( VFUHHQ VWDUWV D 0DQXDO ZRUNRXW VWDUWV D VHOHFWHG 3URJUDP ZRUNRXW RU UHVXPHV D SDXVHG ZRUNRXW Push to accept the displayed value for an option. Resistance Level Increase (c EXWWRQ ,QFUHDVHV WKH UHVLVWDQFH OHYHO RI WKH ZRUNRXW Burn Rate Decrease (d EXWWRQ 'HFUHDVHV WKH 7DUJHW %XUQ 5DWH GXULQJ D ZRUNRXW RU GHFUHDVHV D YDOXH WLPH DJH ZHLJKW RU KHLJKW 3$86( (1' EXWWRQ 3DXVHV DQ DFWLYH ZRUNRXW HQGV D SDXVHG ZRUNRXW RU goes back to the previous screen.
Remote Heart Rate Monitor 0RQLWRULQJ \RXU +HDUW 5DWH LV RQH RI WKH EHVW SURFHGXUHV WR FRQWURO WKH LQWHQVLW\ RI \RXU H[HUFLVH &RQWDFW +HDUW 5DWH &+5 VHQVRUV DUH LQVWDOOHG WR send your heart rate signals to the Console. The Console can also read telemetry HR signals from a Heart Rate Chest Strap Transmitter that oper DWHV LQ WKH N+] N+] UDQJH Note: The heart rate chest strap must be an uncoded heart rate strap from Polar Electro or an uncoded POLAR compatible model.
The Heart Rate table is an estimate of what Heart Rate Zone (HRZ) is effective to burn fat and improve your cardiovascular system. Physical condi tions vary, therefore your individual HRZ could be several beats higher or lower than what is shown. 7KH PRVW HI¿FLHQW SURFHGXUH WR EXUQ IDW GXULQJ H[HUFLVH LV WR VWDUW DW D VORZ SDFH DQG JUDGXDOO\ LQFUHDVH \RXU LQWHQVLW\ XQWLO \RXU KHDUW UDWH UHDFKHV EHWZHHQ ± RI \RXU PD[LPXP KHDUW UDWH &RQWLQXH DW WKDW SDFH NHHSLQJ \RXU KHDUW UDWH LQ WKDW WDUJHW ]RQH
Fitness Basics Frequency 7R PDLQWDLQ JRRG KHDOWK ORVH ZHLJKW DQG LPSURYH \RXU FDUGLRYDVFXODU HQGXUDQFH XVH WKH %RZÀH[ 0D[ 7UDLQHU cardio machine a minimum of 3 times per week, around 14 minutes each day. ,I \RX DUH QHZ WR H[HUFLVH RU UHWXUQLQJ WR D UHJXODU H[HUFLVH SURJUDP DQG \RX DUH XQDEOH WR FRPIRUWDEO\ FRPSOHWH PLQXWHV RI FRQWLQXRXV H[HU FLVH DW RQH WLPH MXVW GR ± PLQXWHV DQG JUDGXDOO\ LQFUHDVH \RXU ZRUNRXW WLPH XQWLO \RX FDQ UHDFK D PLQXWH WRWDO ,I \RXU VFKHGXOH LV EXV\ DQG \RX D
Warm-Up * %HIRUH \RX XVH \RXU %RZÀH[ 0D[ 7UDLQHU FDUGLR PDFKLQH FRQVLGHU GRLQJ WKHVH G\QDPLF ZDUP XS VWUHWFKHV ZKLFK ZLOO KHOS SUHSDUH \RXU ERG\ IRU the workout: '\QDPLF .QHH +XJ Stand with the feet together. Bring one knee forward and up toward the chest. Place the hands around the shin and pull the knee into the chest. Release the stretch by putting the IRRW RQ WKH ÀRRU (DFK UHSHWLWLRQ RI WKH VHTXHQFH VKRXOG WDNH WR VHFRQGV 5HSHDW DV D FRQWLQXRXV FRQWUROOHG ÀXLG VH quence 10 or 20 times.
'\QDPLF %HQW .QHH +HHO 3UHVV 6WDQG ZLWK RQH IRRW IRUZDUG DQG RQH IRRW EDFN KLS ZLGWK apart and feet facing forward. Hold onto a wall for balance with one hand, if necessary. Bend both knees putting weight on the back heel. Release the stretch by returning to the start position. Each repetition of the sequence should take 1 to 3 VHFRQGV 5HSHDW DV D FRQWLQXRXV FRQWUROOHG ÀXLG VHTXHQFH 10 or 20 times. Repeat the stretch with the other leg. Touch a wall or hold onto something for balance, if necessary.
Workouts )ROORZ WKHVH JXLGHOLQHV WR HDVH \RXUVHOI LQWR D ZHHNO\ H[HUFLVH UHJLPHQ 8VH \RXU MXGJPHQW DQG RU WKH DGYLFH RI \RXU SK\VLFLDQ RU KHDOWK FDUH SURIHVVLRQDO WR ¿QG WKH LQWHQVLW\ DQG OHYHO RI \RXU ZRUNRXWV &RQVXOW D SK\VLFLDQ EHIRUH \RX VWDUW DQ H[HUFLVH SURJUDP 6WRS H[HUFLVLQJ LI \RX IHHO SDLQ RU WLJKWQHVV LQ \RXU FKHVW EHFRPH VKRUW RI EUHDWK RU IHHO IDLQW &RQWDFW \RXU GRFWRU EHIRUH \RX XVH WKH PDFKLQH DJDLQ 8VH WKH YDOXHV FDOFXODWHG RU PHDVXUHG E\ WKH machine’s computer for reference purpos
Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Calories Burn Rate (aver age) Time RPM (average) Heart Rate (aver Level (average) age) Cool-Down * :KHQ \RX DUH GRQH XVLQJ \RXU FDUGLR PDFKLQH FRQVLGHU GRLQJ WKHVH UHOD[LQJ VWUHWFKHV ZKLFK ZLOO KHOS \RXU ERG\ UHFRYHU IURP WKH ZRUNRXW DQG PDNH \RX PRUH ÀH[LEOH Lying Leg Raise /LH RQ WKH ÀRRU IDFH XS ZLWK WKH OHJV VOLJKWO\ EHQW /LIW RQH OHJ up toward the cei
Side Lying Knee Bend /LH RQ WKH ÀRRU RQ RQH VLGH RI WKH ERG\ DQG UHVW WKH KHDG RQ the lower arm. Bend the top knee and hold the ankle with the VDPH VLGH KDQG WKHQ SXOO WKH KHHO WRZDUG WKH JOXWHDOV +ROG the stretch for 10 to 30 seconds. Lie on the other side and repeat the stretch with the other leg. Remember to hold the knees close together.
Operations How Often Should You Exercise &RQVXOW D SK\VLFLDQ EHIRUH \RX VWDUW DQ H[HUFLVH SURJUDP 6WRS H[HUFLVLQJ LI \RX IHHO SDLQ RU WLJKWQHVV LQ \RXU FKHVW EHFRPH VKRUW RI EUHDWK RU IHHO IDLQW &RQWDFW \RXU GRFWRU EHIRUH \RX XVH WKH PDFKLQH DJDLQ 8VH WKH YDOXHV FDOFXODWHG RU PHDVXUHG E\ WKH PDFKLQH·V FRPSXWHU IRU UHIHUHQFH SXUSRVHV RQO\ 7KH KHDUW UDWH GLVSOD\HG RQ WKH FRQVROH LV DQ DSSUR[LPDWLRQ DQG VKRXOG EH XVHG for reference only. • 3 times a week for about 14 minutes each day.
7R GLVPRXQW \RXU ¿WQHVV PDFKLQH 1. Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop. This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner. 2. Grasp the Static Handlebars under the Console to steady yourself. :LWK \RXU ZHLJKW RQ WKH ORZHVW IRRW VZLQJ WKH XSSHU IRRW RII WKH PDFKLQH DQG GRZQ RQWR WKH ÀRRU. 4. Step off of the machine and release your grip from the Static Handlebars.
Manual ( Quick Start ) Program 7KH 0DQXDO ZRUNRXW SURJUDP LV DQ RSHQ HQGHG ZRUNRXW WKDW WUDFNV \RXU WRWDO WLPH DOORZLQJ \RX WRWDO FRQWURO 7KH :RUNRXW 3UR¿OH 'LVSOD\ VKRZV WKH 7DUJHW %XUQ 5DWH IRU WKH 0DQXDO SURJUDP 1. Stand on the machine. 2. The Console will show the WELCOME screen. 3XVK WKH 86(5 EXWWRQ WR VHOHFW \RXU 8VHU 3UR¿OH Note: 'XULQJ WKH ZRUNRXW WKH &RQVROH ZLOO VKRZ WKH 7DUJHW /(' 5DQJH EDVHG RQ WKH VHOHFWHG 8VHU 3UR¿OH VHWWLQJV 3.
Workout Programs The Workout Programs are organized into two different styles of Workouts: Standard Workouts and SMART Workouts. STANDARD WORKOUTS Calorie Burn Stairs Fat Burn 6WDQGDUG :RUNRXWV VKRZ WKH FRXUVH SUR¿OH RI 5HVLVWDQFH /HYHOV IRU WKH SURJUDP (DFK FROXPQ LQ WKH SUR¿OH VKRZV RQH ZRUNRXW VHJPHQW 7KH KLJKHU WKH FROXPQ WKH KLJKHU WKH UHVLVWDQFH OHYHO (DFK FROXPQ RI D 6WDQGDUG :RUNRXW LV IRU PLQXWH PLQXWH ZRUNRXW 7KH ÀDVKLQJ FROXPQ VKRZV \RXU FXUUHQW LQWHUYDO 7KH &RQVROH ZLOO DGMXVW
Fitness Test 7KH )LWQHVV 7HVW PHDVXUHV WKH LPSURYHPHQWV RI \RXU SK\VLFDO ¿WQHVV OHYHO 7KH WHVW FRPSDUHV \RXU SRZHU RXWSXW WR \RXU KHDUW UDWH $V \RXU ¿WQHVV level improves, your power output will increase at a given heart rate. Note: The Console must be able to read the heart rate information from the Contact Heart Rate (CHR) sensors or Heart Rate Monitor (HRM) to work correctly.
Paused / Results Mode To Pause a workout: 1. Note: The Console will automatically pause if there is no RPM signal for 5 seconds. 2. MAX Interval Stop pedaling and push the PAUSE/STOP button to pause your workout. PROGRAMS BURN RATE To continue your workout, push START/ENTER or start pedaling. USER START /ENTER RESISTANCE LEVEL PAUSE/END :KHQ SDXVHG WKH &RQVROH GLVSOD\ ZLOO VKRZ ³:25.
4. Push the START/ENTER button to set the displayed value. 7 KH &RQVROH ZLOO GLVSOD\ WKH ³$&7,9(´ %XUQ 5DWH DGMXVWHG WR WKH 8VHU VHWWLQJV ÀDVKLQJ 3XVK WKH %XUQ 5DWH ,QFUHDVH RU %XUQ 5DWH 'HFUHDVH buttons to adjust the “ACTIVE” Burn Rate level. 3XVK WKH 67$57 (17(5 EXWWRQ WR VHW WKH GLVSOD\HG YDOXH 7 KH ³5(67´ LQWHUYDO WLPH LV QRZ GLVSOD\HG ÀDVKLQJ DORQJ ZLWK WKH RWKHU VHJPHQWV RQ WKH 3UR¿OH GLVSOD\ 3XVK WKH %XUQ 5DWH ,QFUHDVH RU %XUQ Rate/Decrease buttons to adjust the “REST” inter
Console Setup Mode The Console Setup Mode lets you control the sound settings, or see maintenance statistics (Total Run Hours and Software Version). 3 XVK DQG KROG GRZQ WKH %XUQ 5DWH ,QFUHDVH DQG 3$86( (1' EXWWRQV IRU VHFRQGV ZKLOH LQ WKH 3RZHU 8S 0RGH WR JR LQWR WKH &RQVROH 6HWXS Mode. Note: 3XVK 3$86( (1' WR H[LW WKH &RQVROH 6HWXS 0RGH DQG UHWXUQ WR WKH 3RZHU 8S 0RGH VFUHHQ 2. The Console display shows the Sound Settings prompt with the current setting.
Maintenance Read all maintenance instructions fully before you start any repair work. In some conditions, an assistant is required to do the necessary tasks. Equipment must be regularly examined for damage and repairs. The owner is responsible to make sure that regular maintenance is done. Worn or damaged components must be repaired or replaced immediately. Only manufacturer supplied components can be used to maintain and repair the equipment.
Maintenance Parts A E I F D H A C C G B K J L O M N K HH L Z P Y N Q BB X R S AA CC II W DD W U U EE II V V T FF GG 40 Assembly / Owner’s Manual T
A Upper Handle Grip M Shroud, Right Fan Y Fan Assembly B Handlebar, Left N Fan Assembly Inserts Z Shroud, Right C Lower Handle Grip O Shroud, Rear AA Drive Pulley, Upper D Console Shroud / Water Bottle Holder P Rail Assembly BB Arm Drive Assembly E Console Assembly Q Transport Wheel CC Crank Arm F Speaker R Stabilizer DD Tensioner G Handlebar, Static S Leveler EE Drive Pulley, Lower H Console Button Assembly T Foot Pad Insert FF Fan Back Plate I Handlebar, Ri
Troubleshooting Condition/Problem No display/partial display/unit will not turn on Things to Check Solution Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec tion at unit if either are damaged. Check data cable connections/orientation Be sure cable is connected securely and oriented properly. Small latch on connector should line up and snap into place.
Condition/Problem Console shuts off (enters sleep mode) while in use Things to Check Solution Check electrical (wall) outlet Make sure unit is plugged into a functioning wall outlet. Check connection at front of unit Connection should be secure and undamaged. Replace adapter or connec tion at unit if either are damaged. Check data cable integrity All wires in the cable should be intact. If any are cut or crimped, replace cable.
Workout results not posting to %RZÀH[ &RQQHFW Fitness App on Bluetooth enabled device Workout results transfer from the machine to the App, and then post to the %RZÀH[ &RQQHFW ZHEVLWH 5HYLHZ DFFRXQW DQG SDVVZRUG IRU WKH %RZÀH[ Connect™ website. &RQWDFW DSSVXSSRUW#QDXWLOXV FRP IRU IXUWKHU DVVLVWDQFH Workout results not posting IURP %RZÀH[ &RQQHFW WR MyFitnessPal account Sync accounts )URP WKH 0HQX LFRQ RQ WKH %RZÀH[ &RQQHFW ZHEVLWH VHOHFW WKH 6\QF WR MyFitnessPal.
Bowflex™ Body Weight Loss Guide Introduction and Overview :HOFRPH WR WKH %RZÀH[ %RG\ :HLJKW /RVV *XLGH 7KLV JXLGH LV GHVLJQHG WR EH XVHG ZLWK \RXU %RZÀH[ equipment and will help you: • Lose weight and get lean • Improve your health and wellness • Increase your energy and vitality Consult a physician before you start an exercise program or a new health and diet plan. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint.
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Here’s an overview of what an ideal day looks like: (See Portion Size Guide for proper serving sizes) Breakfast Snack #1 smart rich carbs carb protein fruit smart carb protein veggies protein/fat Snack #2 Lunch smart carb protein healthy fat smart carb veggies Dinner smart carb protein healthy fat veggies 47 Assembly / Owner’s Manual protein
Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey. Berries or banana Plain oats 5HJXODU RU TXLFN FRRN Nuts and milk (JJ 0XIÀQ Cook egg/s. Toast bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Tomato (QJOLVK PXI¿Q RU VDQGZLFK WKLQ Egg, ham, and cheese Oats, wheat germ, and ground ÀD[VHHG 3ODLQ QRQ IDW *UHHN \RJXUW DQG nuts Yogurt Power Parfait Top yogurt Chopped fruit of your choice w
Snack Options Smart Carb Protein 1 medium apple DOPRQGV Baby carrots 2 tbsp hummus 1 serving of crackers* 1 string cheese Energy or protein bar with <200 calories* 6HH ZZZ %RZÀH[ FRP 5HVRXUFHV IRU EUDQG UHFRPPHQGDWLRQV Optional Treats
Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs R] FKLFNHQ ¿VK OHDQ PHDW RU WRIX 2/3 cup beans or lentils* 1 cup greek yogurt* 1.5oz cheese* 1 cup = baseball 1 egg R] FKLFNHQ ¿VK RU OHDQ PHDW 1/2 cup beans or lentils* 1/2 cup greek yogurt* 1.
Grocery List BREAD & GRAINS ZKROH ZKHDW EUHDG Sprouted grain breads /LJKW RU ZKROH ZKHDW HQJOLVK PXI¿QV Sandwich or bagel thins &RUQ RU ORZ FDUE ZKROH ZKHDW WRUWLOODV +LJK ¿EHU ZUDSV Plain oats: 1 minute or old fashioned Whole grains: brown rice, bulgar, barley, quinoa, couscous 7LSV /RRN IRU ZKROH ZKHDW DV WKH ¿UVW LQJUHGLHQW /RRN IRU J RI ¿EHU SHU VOLFH RU J SHU VOLFHV RI OLJKW RU GLHW EUHDG $LP IRU EUHDG ZLWK less than 100 calories per slice.
Keep It Going Tips for continued weight loss and maintaining changes • Keep weighing yourself weekly, even after you’ve reached your goal weight • Continue keeping a food log. ,I \RX KDYH \RXU PHDO SODQ ZHOO HVWDEOLVKHG ORJ \RXU IRRG HYHU\ RWKHU ZHHN WR NHHS \RXUVHOI RQ WUDFN 'RQ¶W feel like you have to do it every day. • Prepare for plateaus. 7KH VFDOH PLJKW QRW EXGJH IRU D IHZ ZHHNV RU HYHQ PRQWKV DIWHU VRPH LQLWLDO ZHLJKW ORVV 7KLV LV QRUPDO DQG WR EH H[ SHFWHG ,W¶V WKH ERG\¶V QDWXUDO SURFHVV IRU D
Assembly / Owner’s Manual
Assembly / Owner’s Manual
Warranty Who Is Covered This warranty is valid only to the original purchaser and is not transferable or applicable to any other person(s). What Is Covered Nautilus, Inc. warrants that this product is free from defects in materials and workmanship, when used for the purpose intended, under normal conditions, and provided it receives proper care and maintenance as described in the Product’s Assembly and Owner’s manual.
EN 8014837.071518.
