1. health and fitness
2. weight loss

Grills
Weight Loss Challenge Kit
www.georgeforemancooking.com/weightloss
Grills
Table of Contents
GETTING STARTED
EXERCISE AND FITNESS
Starting Checklist.......................................................... 3
The George Foreman® Grills Fitness Plan................ 84
Success Tips.................................................................. 4
How to Use a Pedometer........................................... 85
Recommended Schedule............................................. 5
Exercise Tips............................................................... 86
Rating of Perceived Exertion Scale........................... 87
MEAL PLANS AND MORE
Power Workout Phase 1............................................. 88
The George Foreman® Grills Meal Plan...................... 6
Calorie Calculator......................................................... 7
Power Workout Phase 2............................................. 91
Meal Plan Prep Steps & Tips........................................ 8
CHALLENGE WORKSHEETS
Grocery Shopping Guide.............................................. 9
Weight Loss Goal Tracker.......................................... 95
Grocery Shopping Cheat Sheet................................. 10
Three-Day Initial Step Test ........................................ 96
Cooking on your George Foreman Grill.................. 12
Food Tracker................................................................ 97
George Foreman® Grills Time & Temperature Chart... 13
Fitness Tracker.......................................................... 100
Week 1 Shopping Guide............................................. 14
Measurement Tracker............................................... 103
Week 1 Meal Plan........................................................ 15
Final Essay................................................................. 105
Week 2 Shopping Guide............................................. 29
George Foreman® Grills Weight Loss Challenge
Final Checklist........................................................... 106
®
Week 2 Meal Plan........................................................ 30
Week 3 Shopping Guide............................................. 44
Week 3 Meal Plan........................................................ 45
Week 4 Shopping Guide............................................. 59
Week 4 Meal Plan........................................................ 60
Portion Perfect............................................................ 74
Calorie Chart................................................................ 75
Sample Build-A-Meal.................................................. 77
Restaurant Guide........................................................ 78
Drive-Thru Dilemma.................................................... 80
Skinny Sip’n................................................................. 81
Energy Density and Food........................................... 82
Bethanny
Krista
Michelle
W
elcome to the George Foreman® Grills Weight Loss
Challenge. By entering this challenge, you have
made an important decision to make positive changes in
your lifestyle, plus you may be eligible to win a Grand Prize
of $2,500. After 12 weeks on this program, many people
have lost weight and pants sizes, and gained energy and
confidence. What are you waiting for?
Here’s how to get started:
1)
Write down three goals you want to accomplish during your George Foreman® Grills
Weight Loss Challenge in the Weight Loss
Goal Tracker. Post them in a place you will
see every day, and review them often to stay
motivated. You can do this!
2)
Join the George Foreman® Grills Facebook®
group at www.facebook.com/GeorgeForemanHealthyCooking to support and
interact with others who are taking the
George Foreman® Grills Weight Loss
Challenge. Visit this page often for inspiring
success stories and tips, information and
recipes, and to share your story with others.
3)
4)
Use our Calorie Calculator to calculate how
many calories you should consume each day.
Our meal plan is based on 1,200 calories/
day with options to add snacks and portions
to reach 1,500 or 1,800 calories/day. Once
you have calculated how many calories you
should consume each day to achieve your
weight loss goals, review the first week’s
recommended meal plan, snacks and
grocery list and shop for your first week
of groceries.
getting started
Grills
Starting Checklist
5)
Using a pedometer to track your steps each
day is an excellent way to squeeze in more
exercise. Take our Three-Day Initial Step Test
with a pedometer, and after three days set
a step goal for each day and try to increase
your goal weekly.
6)
Review our recommended Power StrengthTraining Routine (Power Workout Phase 1
and Phase 2) and learn how to incorporate
simple strength-training exercises into your
routine.
7)
8)
Review our Success Tips and Recommended
Schedule so that you know exactly what to
do on your first day.
What are you waiting for? It’s time to start
your weight loss journey! We wish you the
best of luck during the George Foreman®
Grills Weight Loss Challenge.
www.georgeforemancooking.com/weightloss
3
Success Tips
Michelle
Bethanny
Krista
Lost 25 lbs.
Lost 15 lbs.
Lost 20.7 lbs.
Lost 43.25 in.
Lost 35 in.
Lost 24.5 in.
Favorite recipe
Chinese Chicken Salad
Favorite recipe
Chicken Quesadilla
and Garden Salad
Favorite recipe
Steak Stir Fry
with Brown Rice
Favorite exercise
Squats
Favorite exercise
Triceps Press
Age 40
Age 30
Favorite exercise
Lunges
Age 28
REAL LIFE SUCCESSFUL “Knock-outs”!
losing weight requires hard work and dedication, but the
reward is worth all of the effort! You’ve made a decision to
improve your well-being and it’s important to remember why
you’ve made a commitment to bettering your health when
temptation strikes! Having slip-ups is part of the process of
making a change, but by having a clear idea of what your
priorities are, you will be able to get right back on track.
Write a list of three reasons why making lifestyle
changes to improve your health is important to you in
the Weight Loss Goal Tracker and keep it handy. Post it
where you will see it every day to remind yourself
of your goals: near your mirror in the bedroom or
bathroom, on the fridge in the kitchen.
Examine Your Habits. Understanding what situations and
factors from the past made it difficult to eat well and exercise
is important to achieve weight loss. For example, you may
find that you often eat out and overeat because you have
not taken time to plan and prepare delicious and healthy
options. Pinpointing challenges that are more difficult can
help you narrow your focus and make an action plan to
prevent obstacles.
If you need help creating an action plan to break
specific habits, reach out to your fellow George
Foreman® Grills Weight Loss Challenge participants
and The George Foreman® Cooking Team on our
Facebook® page.
getting started
Expect Temptation. You may find friends, family members
or yourself saying “one little bite won’t hurt you.” While there
will be moments when you are tempted to skip a workout
or stray from the meal plan, these thoughts and comments
can undermine your goals. It’s important to step back,
breathe and remind yourself why you’ve decided to make a
lifestyle change.
The Glass is Half Full. Making changes to improve your
health is a positive step that will not only make you feel better,
but will also inspire others to improve their own wellbeing.
We all have thoughts or self-talk running through our head all
day. This self-talk can either help you reach your goals or drag
you down if you let it. Remember that making smart nutrition
decisions and committing to your exercise is for you and your
health. For example, instead of thinking “I‘m tired and I don‘t
want to exercise,” it’s more effective to remind yourself, “Once
I’m finished I will feel great and can relax and enjoy time with
my family.”
Be Realistic and Expect Setbacks. Remember that no one
is perfect. Learn from your mistakes and move forward. Stick
to your nutrition and exercise goals as best you can and don’t
give up! Be flexible, if you have a setback, get back on track and
keep going. It is just a setback! Look at this as a learning experience. Maybe you have let slip-ups become an excuse to quit in
the past, so use this opportunity to change that way of thinking. You are only human. If you missed a workout, make your
next workout even better. If you indulged in some junk food,
make your next meal or snack a healthy one and move on from
your slip-up. Remember that it’s
important to focus on turning a negative
into a positive and most importantly,
YOU CAN DO THIS!
4
Grills
Keep Your Eye on the Prize. Improving your health and
Recommended Schedule
Tuesday
Wednesday
Review your
goals and
re-energize
for the week.
How did you
do last week?
If you had
a set-back,
that’s ok,
you can
get right
back on
track!
Thursday
Friday
Prepare
your fruits
and
vegetables.
Sunday
Grocery
shop and
prepare
your
meals.
Prepare
your fruits
and
vegetables.
Step goal
training
+
Strength
training
Step goal
training
Step goal
training
+
Strength
training
Step goal
training
Step goal
training
+
Strength
training
Step goal
training
REST
Try
incorporating
a walk with
friends or
family to
spend time
catching-up
and sneaking
in a few
extra steps!
Grills
Recommended Exercise
Saturday
“Free” day!
Enjoy some of
your favorite
foods or
combine with
the meal
suggestions.
Meal Plan
Recommended Schedule
Monday
getting started
SPECTRUM IS NOT GIVING MEDICAL ADVICE. CONSULT YOUR PHYSICIAN
BEFORE BEGINNING A DIET OR EXERCISE REGIMEN. WEIGHT LOSS MAY VARY. 5