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Your Activity PlanNo matter where you’re at, getting started with your activityplan is simple and fun! You’ll be working closely with yourpersonal coach to incorporate daily activity into your routine.We’ve included a quick guide to help you get started.Check out your follow-along videos in the app or log in toyour Jenny account to view them!Strength training exerciseExamples: Lifting weights, climbing stairs, bodyweightexercises, resistance bands Regular strength trainingexercise can benefit your health by: 2 Increasing your bone density Improving your balance Helping with weight managementJenny’s Tip: Use your Jenny water bottle infuser toActivity Recommendationsstay hydrated throughout the day!If you’re new to activity, start small and work your way upto these recommendations:1. A s a baseline, we recommend aiming for 8,000steps per day.Angela,-35 lbs &4 inches2. Aim for 30 minutes of strength training, three times perweek. Follow along with your strength training videos inthe Jenny app. It’s important to listen to your body — ifsomething doesn’t feel right, rest!off her waist1Types of Physical Activity& Health BenefitsCardiovascular exerciseExamples: Walking, swimming, dancing, bicyclingRegular cardiovascular activity can benefit your health by:116 Reducing inflammation Boosting your mood Increasing your ability to burn fat†1 verage weight loss on the Max Up program in a study was 15 pounds in the first four weeks and 1-2 pounds per weekAthereafter. Average waist size reduction was 3 inches. Angela lost 35 pounds and 4.3 inches off her waist on Max Up in15 weeks. Angela received promotional consideration. Results may nefits-of-strength-training.html217

Max Up YourExperienceMeasurementsAs you lose weight and build muscle, your bodycomposition will change! Taking measurements is a greatway to keep tabs on your progress.Digital ToolsTo measure your waist, place your tape measure aboveWith Jenny, you’ll get all the tools you need foryour belly button and below your ribs. If you were tothe best results!bend to the side, it would be there. Pull the tape measurearound your body and note the number.Hey Max! Wireless Scale — Track your transformationeffortlessly every morning. Daily weigh-ins can increaseyour chances of weight loss success!1 Order NowJenny app — Download the app to stay on track! Monitoryour weight loss progress and measurements.Jenny’s Tip: Take measurements before you get dressed.Quality of Life AssessmentMake sure to take your Quality of Life Assessment!This survey includes questions that will help you noticeincredible benefits such as increased energy, moreconfidence and better health!Login to your account and click on Resources and Qualityof Life Survey at the top of the PMC4380831/19

Healthy LivingBeyond what you eat and how much activity you get,other factors can impact your weight loss.SleepRegularly skimping on sleep won’t just make you feel tired— research indicates it could contribute to weight gainand other health issues.If you’re struggling to get enough rest, use these tips tohelp you sleep sounder.1. C ut out caffeine before bed. Because caffeine is astimulant, it may prevent you from falling asleep atnight. Try to avoid caffeinated beverages for 4-6 hoursSelf-CareTwo words: Treat yourself (in a healthy way, of course!).Taking care of your physical and emotional well-beingis an important part of your overall health. Try a few ofthese tips.1. D edicate 15 minutes — just for you. Whether you wakeup a few minutes early or take an extended lunch break,carve out some time to do something you enjoy.2. Listen to a podcast. Want to learn more about a hobbyor get lost in an unsolved mystery? There’s probably apodcast for that. Tune in and get lost!3. Get outdoors. Spending time surrounded by nature canbe incredibly relaxing — and it’s a great way to unplug.before you hit the hay.2. Set a sleep schedule. Try to set a sleep schedule that’saround the same time each day — and stick to it asclosely as possible — even on weekends.3. Wind down. Before you turn off the lights, try readinga book or practicing meditation to help you relax.Avoid checking your phone right before bed.2021

MindfulnessBeing mindful is a practice that may help improve yourlife and enhance your weight loss efforts by helpingyou become more aware of your choices. It involvesmaintaining a moment-by-moment awareness of yourbodily sensations, thoughts, feelings, and environment.Here are a few ways to practice being in thepresent moment.1. P ractice mindful eating - Take time to savor every bite,and recognize when you’re tempted to eat for reasonsother than hunger. Being mindful can allow you tofocus on your meal, helping you to enjoy your food evenmore!2. Find acceptance - Sometimes we can forget about ourunique gifts — what makes you, you! Focus on what youlike about yourself — and surround yourself with peoplewho accept and share your values.3. Visualize success - Your mind is a powerful tool. Evenwhen your aspirations seem out of reach, visualizingthem can help you refocus and may bring you one stepcloser to accomplishing them.2223

Tips & ToolsBean SproutsGreens (mustard,collard, turnip, kale,dandelion, chicory,chard)Snap PeasGrocery GuideBeans (wax, Italian)Hearts of PalmSnow PeasThe ultimate guide to complement your Jenny meals andBeetsJicamaSpaghetti Squashhelp you Max Up your life! Together with your menu andBell PeppersKohlrabiSummer Squash (yellow, crookneck)Bok ChoyLeeksTomatillosBroccoliMixed Vegetables(without corn, peas,pasta)Tomato Juice (low sodium), Sauce,Cannedstrong body, and healthy fats to nourish your mind. ThereBrussels SproutsMushroomsTomatoes (any)are so many delicious suggestions — you’ll be sure to findCabbageOkraTurnipsCarrotsOnions (all varieties)Vegetable Juice/V-8 (low sodium)CauliflowerPeppers (all varieties)Water ChestnutsCeleryRabe (rapini)WatercressCucumberRadishesZucchiniyour own fresh ingredients you have the makings for atruly balanced diet. This guide is your go-to for freshfruits and vegetables that give you the vitamins andminerals your body needs, the protein that help build asomething you love! Each item listed is one serving. If youhave any questions be sure to ask your coach.PlantPowerThese non-starchy vegetables are unlimited! We recommendconsuming at least 3 servings per day. Did you know vegetables areconsidered carbs? These powerful veggies are filled with vitamins,minerals, and antioxidants, designed to help you feel good and keepyour gut healthy! Fill up on your favorites below! These options arepart of your menu and packed with nutrients that your body needs.1 ServingRaw or salads: 1 cupCooked: ½ cupVegetable juice: ½ cup /4 oz24Alfalfa SproutsDaikon (Chinese radish)RutabagaAsparagusFennelSalad Greens (arugula, romaine, iceberg,green or red leaf, mixed greens, spinach,endive, escarole, any)Bamboo ShootsGreen BeansSauerkraut25

HealthyFuelThis group of lean proteins, low or non-fat dairy, some healthy fatscontain some pretty powerful nutrients! These foods are slower todigest which helps keep you full and increases satiety. This groupfocuses on proteins and some healthy fats. Proteins are responsiblefor some pretty important stuff in the body like helping to keepblood sugars stable, growth and repair of cells, and maintaining yourmuscle mass. Healthy fats provide nourishment to your brain andnervous system, keep the skin looking great, and help your bodyabsorb nutrients. Consume as directed on your menu.26Beef, lean, trimmed 2 oz.Fish, fatty (salmon, tuna, mackerel,swordfish, trout), 2 oz.Canadian Bacon 2 oz.Fish, white, baked or broiled, 3 oz.Cheese, low fat/nonfat, 1 slice or 1/4 cupshreddedGround meats: Beef, 90% lean, Chicken,Turkey, 93% lean, 2 oz.Chicken, skinless, 2 oz.Ham, low fat, 2 oz.Cottage Cheese, low fat or nonfat, ½ cupJenny Craig Protein Snack BarsDeli Meats, 2 oz.Jenny Craig Shakes *US OnlyEdamame, cooked, deshelled, ½ cupJerky (turkey, chicken, pork or beef), 1 oz.Egg Substitute, liquid, 1/4 cup (1 Egg eq.)Milk (nonfat, skim, low-fat, reduced fat), 1 cupEgg Whites, 2Nut Butter (almond, cashew, peanut),1 Tbsp.Egg, 1 largeNuts (almonds, brazil nuts, cashews,hazelnuts, macadamia, pistachios, pinenuts, peanuts, pecans, walnuts), 2 Tbsp.Parmesan Cheese, grated, ¼ cupVeggie dogs, low sodium, 2 oz.Pepperoni, 2 slicesString Cheese, low fat, 1 piecePlant-Based Cheese, low fat, low sodium,2 slicesTahini, 1 Tbsp.Plant-Based Milk, (soy, hemp, flax),low fat, 8 oz.Tempeh, low sodium, ½ cupPork, lean, trimmed 2 oz.Tofu, ½ cupProtein Powder, 2 Tbsp.Tuna, water-packed ½ cupSalmon, canned in water 2 oz.Turkey Bacon, 3 slicesSardines, drained 3 oz.Turkey Pepperoni, rounds, 2 oz.Seitan, ½ cupVegetarian Burger, 3 oz.Shellfish (shrimp, lobster, crab, clams, oysters,mussels), 3 oz.Yogurt, Greek, nonfat, unsweetened,1 cup27

HealthyCarbHealthyCarbs are a part of good health! These foods have loads offiber, vitamins, minerals and other great nutrients. Their job is to helpkeep you feeling good from all the nutrients, feeling full and maintaina healthy digestive system because of the fiber. Consume as directedon your menu. We recommend at least 1 fruit serving per day!28Apple, 1 mediumCouscous, cooked, ½ cupApplesauce, unsweetened, ½ cupCrackers, whole grain, ¼ cupApricots, fresh, sliced, 1 cupFigs, 2 freshBanana, 1 mediumFruit, canned, packed in water, 1 cupBarley, cooked, ½ cupFruit, juice, 1/2 cupBeans, cooked 1/2 cup, (black, pinto,white, kidney, lima, chickpea, garbanzo)Goji Berries, dried, ¼ cupBlackberries, 1 cupGrapefruit, 1 mediumBlack-eyed Peas, cooked, ½ cupGrapes, 1 cupBlueberries, 1 cupGuava, 1 cupBread, 1 slice (multigrain, oatmeal,pumpernickel, rye, sourdough, wholewheat, whole grain)Honeydew Melon, cubed 1 cupCantaloupe, 1/3 melon or 1 cup, cubedHummus, ¼ cupCherries, 1 cupKiwifruit, 2 mediumClementine, 2Lentils, cooked, 1/2 cupCorn, yellow or white, ½ cupMandarin oranges, 2 mediumMango, 1 cupPomegranate, 1 mediumNectarine, 1 mediumPotato, baked or boiled, 1/2 cup or 1 smallOatmeal, prepared with water, ½ cupPrickly Pear, 1 cupOrange, 1 mediumPrunes, ¼ cupPapaya, raw, cubed, 1 cupRaspberries, 1 cupPasta (whole wheat, lentil, garbanzo),cooked al dente, ½ cupRice, brown, cooked, ½ cupPeach, fresh, 2 mediumRoll, whole wheat or rye, 1 smallPear, 1 mediumSplit Peas, cooked, ½ cupPeas, green, cooked, ½ cupStrawberries, whole, 1 cupPersimmon, 1 mediumSweet Potato, ½ cup or 1 smallPineapple, fresh, 1 cupTangelos, 1 mediumPita Bread, 6-inch whole wheat, 1Tangerines, 2 mediumPlantains, cooked, ½ cupWatermelon, cubed, 1 cupPlant-Based Milks (almond, oat, coconut,rice), unsweetened, 1 cupYam, plain, ½ cupPlums, 229

Flavor EnhancersFlavor BoostersThese are optional add-ons and condiments that can be used to spiceup your meal plan. Enjoy as many as you’d like!These are completely optional add-ons and condiments for your mealplan. A little flavor bump that goes a long way! These are approximately0-35 calories, enjoy up to 3 per day to stay on your plan.Unlimited (1 serving 10 calories or less)Avocado, 1/8 or 2 Tbsp.Nonfat Plain Greek Yogurt, 2 TbspBarbecue Sauce, 1 TbspOil (canola, olive, avocado, corn, peanut,safflower), 1 tsp.Butter, 1 tsp.Olives, black or green, 8Chocolate Syrup, sugar free, 1 Tbsp.Parmesan or Feta, low-fat, 1 Tbsp.Coffee Creamer, fat free, 1 Tbsp.Popcorn, 1 cupSalsaCream Cheese, reduced fat/fat free, 1Tbsp.Pudding, 1/4 cupGreen ChiliesSoy Sauce, low sodiumFlaxseed, 1 tsp.Relish, 1 Tbsp.Green onions/ScallionsSweeteners, natural, calorie-freeHoney, sugar free, 1 Tbsp.Salad dressing, 1 tsp.Herbs & Spices (cumin, oregano, paprika,parsley, red pepper flakes, pepper)Tea, unsweetened, unlimitedJenny Craig, Breakfast SyrupSalad dressing, light or reduced fat 1 Tbsp.HorseradishVinegarJenny Craig, Salad Dressings *US Only,counts as 2Seeds, any, 1 tspHot SauceWorcestershire SauceKetchup, 1 Tbsp.Sour cream, 1 Tbsp.Maple Syrup, sugar free, 1 Tbsp.Teriyaki Sauce, 1 TbspMargarine, 1 tsp.Tomato Paste, 1 Tbsp.Mayonnaise, 1 tsp.Whipped Topping, 3 TbspBroth, low sodium (beef, chicken,vegetable)Jenny Craig Recharge FreshCarbonated Mineral WaterLemon or Lime JuiceCoffee, blackMustard 1 Tbsp.Diet soda, 1 per dayPeppers, hotGarlicPimentoGinger

LET JENNYGIVE YOU A HAND WITHPORTION CONTROLUse this helpful guide next time you’re unsure of the properportion sizes that will support your weight loss efforts.3-4 ouncesYour palm determines your protein portions.Great options include grilled lean meats, eggs, fish and tofu.1 cupYour fist determines your veggie portions.Pro tip: If you’re trying to lose weight, load up your platewith plenty of non-starchy vegetables. One cup is theminimum amount you’ll want on your plate.Great options include spinach, broccoli, asparagus and tomato.1/2 cupYour cupped hand determines your carb portions.Great options include brown rice, whole-grain bread,sweet potatoes and oatmeal.1-2 tablespoonsYour thumb determines your fat portions.Great options include avocado, olive oil, nuts and nut butter,1 teaspoonYour thumbnail is equivalent to 1 teaspoon.If you want to reduce your fat serving size, aim for this amount.3233

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for Weight Loss Your metabolic curve helps maximize your weight loss potential. 9 am 7 pm *First 4 weeks only. Average weight loss in a study was 15 pounds and average waist size reduction was 3 inches for those who completed the program. Lose up to 18 pounds and 5 inches off your waist in your first 4 weeks