Fitness Quest Quest Ab Lounge XL System manual Evening Snack

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JUMP START DIET

EVENING SNACK

(CHOOSE JUST ONE OPTION)

RULES for eating your evening snack:

Have it in a relaxed setting where you can enjoy them as a child would. Do nothing while having your snack, do not read, write or watch TV.

Make your snack last 20 minutes. DO NOT go back for seconds.

1/2 cup chocolate or vanilla pudding made with skim milk

hot chocolate made with skim milk

8 oz. water

5 ginger snaps or vanilla wafers

8 oz. water

3 small mint patties or

3 Hershey’s Miniatures®

3 cups light microwave popcorn

2 small cookies (about 50 calories each)

8 oz. water

1 oz. pretzels

1 cup skim milk

8 oz. water

2 tsp. peanut butter

6 crackers

1 cup skim milk

1/2 cup cereal 1/2 skim milk 8 oz. water

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Contents Owner’s Manual Table of Contents Start out slowly and progress sensibly Important Safety InformationDinner Jump Start DietEquipment Warning & Caution Labels Specifications and PartsIntroduction Ordering Missing or Defective PartsAttaching the Locking Arm Mechanism Assembly InstructionsCheck all bolts and nuts to be sure They are tight before using your unitFolding Instructions Folding the Ab Lounge XL UnitParts Name QTY Parts List and Exploded ViewExercise Guidelines Workout PhasesWarm-Up Muscle Toning WorkoutMeasuring Your Heart Rate When to ExerciseTarget Heart Rate ClothingCalf and Achilles Stretch Quadriceps StretchOverhead/Triceps Stretch Warm UP & Cool Down StretchesStanding Hamstrings Stretch Back StretchButtocks, Hips and Abdominal Stretch Inner Thigh StretchAB Lounge XL Workout AB Lounge XL SystemHow Often, How Long, How Hard Developing Your Ab Lounge XL WorkoutCare directions Storage directionsGetting On Your Ab Lounge XL Equipment Adjusting the Ab Lounge XL Equipment for Your BodyTo Get Out Of Your Ab Lounge XL Equipment Getting Started on Your AB Lounge XL EquipmentOblique Jackknife AB Lounge XL ExercisesBasic Jackknife Extended Leg Jackknife Jackknife With Leg LiftExtended Arm Jackknife Torso And Hip Flexor Stretch Bonus ExercisesAdvanced Jackknife Lateral JackknifeCardiovascular Conditioning Training AerobicallyAB Lounge XL Workout Tracking Sheets How Often, How Long, and How Hard Benefits of Aerobic TrainingWarming Up And Cooling Down Progressive Cardiovascular Training Program Smart ProgressionTop Aerobic Exercise Cardio Workout Tracking Sheets Jump Start Diet Using Healthy Eating Choices Table of Contents Jump Start Diet IntroductionBreakfast Choices Lunch Evening Snack Workout Progress Chart Dedication to Quality