Bowflex TC5000, TC1000, TC3000 manual Shopping List

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Body Leanness Program

Shopping List

Quantities for listed items will depend on your specific selections. Review your choices and adjust the shopping list accordingly. It may be helpful for you to photocopy this list each week before doing your shopping.

Staples

Orange juice, skim milk, whole-wheat bread, Promise® Ultra Vegetable Oil Spread, Italian fat- free dressing, Dijon mustard, safflower oil, non- caloric beverages (tea, decaffeinated coffee, diet soft drinks, water).

Grains

Bagels, Sarah Lee® (frozen)

Cereals — 1.5 ounce serving equals approximately

165 calories; Kellogg’s® Low-Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4.

Wheat germ, malted milk powder, popcorn (microwave light).

Fruits

Bananas, large (8 3/4 inches long), apples (3-inch diameter), cantaloupes (5-inch diameter), dried prunes, raisins.

Vegetables

Lettuce, tomatoes, whole kernel corn (canned no salt added), sweet peas, (canned no salt added), sliced white potatoes (canned), cut beets (canned).

Dairy

Yogurt (light nonfat), cream cheese (light), cheese (fat-free), low-fat frozen yogurt, Carnation® Instant Breakfast packets, Champion UltraMet® Packets.

Meat, Poultry, Fish and Entrees

Chicken (thin sliced), turkey (thin sliced), tuna (canned in water), sirloin steak (lean).

Canned soup

Healthy Choice® Hearty Chicken, Campbell’s® Healthy Request Hearty Vegetable Beef.

Frozen microwave dinners or entrees:

Lean Cuisine® Glazed Chicken Dinner, Lean Cuisine® Lasagna with Meat Sauce, Lean Cuisine® Lunch Express Broccoli & Cheddar Cheese over Potato, Weight Watchers® Macaroni and Cheese, Healthy Choice® Grilled Turkey Breast.

57	Bowflex® TreadClimber® Owner’s Manual

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Contents Bowflex TreadClimber Assembly Guide Preface Table of Contents TreadClimber Features Workout Level Console Setting Dials Belt GuidesHydraulic Resistance Cylinders Transport Handles Locking Lever Treadle Side Foot Support PlatformsTreadClimber Specifications Physical DimensionsComponent Specifications System CapacitiesImportant Safety Precautions Important Safety Precautions Emergency Stop Procedures Treadclimber machine only in ANInitial Service AccessoriesCleaning Care of your TreadClimber Exercise MachineWalking Belt and Deck Lubrication InspectingDetermining Hours Used TC3000 and TC5000 models only Storing Your TreadClimber MachineAssembly Guide Before You AssembleTreadClimber Parts Reference Guide Box 1 containsDo not use near water Box 1 also containsBox 2 contains the TreadClimber treadles Box 3 contains the TreadClimber baseCylinder Stud TreadClimber Hardware and Tool List HardwareTools PartsAssembly Instructions Placing Treadles on BaseConnecting Speed Pickup Wire Attaching TeeterInstalling Drive Belt Locking the TreadlesInstalling the Uprights Installing the Upright Junction Covers and Cosmetic PlugsInstalling the CONSOLE/ Handlebar Assembly Handlebar Assembly Securing the ConsoleInspecting Assembly Attaching the Hydraulic CylindersMounting the Frame Covers Mounting the Rear CoverMounting the Drive Covers Attaching the Side Foot Support PlatformsFailure to visually check and test assembly Before use can cause damage toTreadClimber machine and serious injury To users and bystanders and can alsoMain Power Switch On TC5000 Power & Slower Buttons TC3000 Power & Slower ButtonsCalibration Process TC3000 and TC5000 only Not Interrupt Calibration Page Bowflex TreadClimber 100% Satisfaction Guarantee Warranty What Does This Warranty Cover?How Long Does Warranty Coverage Last? Warranty Does Not Cover How to Get ServiceAfter Your Warranty Expires ExclusionsBowflex TreadClimber Warranty Registration Card IMPORTANT! Mail Within 30 Days of PurchaseBowflex Treadclimber Main Power Switch Off Getting StartedSelect Your Workout Level Consult Your Physician Before Starting AnyResistance Arrow Pausing or Stopping the TC3000 and TC5000 Pausing or Stopping the TC1000TC5000 Features TC5000 DisplaysQuick Start Remote Heart Module TC5000 Only 452. !2%4%!2442!4% Information About Heart Rate CalculationsTC3000 Features TC1000 FeaturesTC3000 Displays TC1000 DisplaysEnglish Measurement Display Metric Measurement Display Walking Belt Adjustment Misalignment Test and ResolutionWorkout Instructions Determining Your Fitness LevelTest Assessment Treadmill Workout TreadlesLocking the Treadles for Treadmill Workout Starting a Treadmill Workout TC3000 and TC5000 Starting a Treadmill Workout TC1000Stair-Stepper Workout Starting a Stair-Stepper Workout TC1000Bowflex TreadClimber Workout Workout Instructions Preliminary TreadClimber Workout First 4 WeeksWarming Up Beginning Your WorkoutBeginner Level Intermediate Level Advanced Level Week Fast Fat Loss Now Body Leanness Program IntroductionEating Guidelines Super-hydrate Your SystemEating Plan Week 1Week 3 Week 5Bagel SandwichCereal Shake choice of oneBody Leanness Program Shopping List Questions & Answers Maintaining Your Lean Body Repairs/Maintenance Contacting Customer ServiceOrdering Replacement Parts Routine MaintenanceTC5000 and TC3000 Diagnostics Removing the Right Plastic Drive CoverLower LED Board Lower LED Board Lights Ordering Replacement Parts PartsWalking Belts Rear Belt Guide Parts Important contact numbers Customer Service 1.800.NAUTILUS