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Every successful journey begins with the first steps!

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JUMP START YOUR SUCCESS MANUAL POWERED BY YOU in PARTNERSHIP WITH US! TrYumph Nation

Welcome to TrYumph Nation and congratulations on taking this MASSIVE step in your health and fitness journey! Honestly, for most our clients the hardest step is the first one…making the decision to change. And you’ve done it! From now on, you’re not alone because my team and I will be walking with you on the lifelong journey of functional health.

After 20 years of helping people transform their health and their bodies, I have learned what works in the “real world.” I want more than anything to see you achieve your health, fitness, and longevity goals. My goal is to provide you with all the tools, coaching, education, motivation, and support you will need to be successful.

Read on as I share our keys to success and how to TRANSFORM your health, lose weight, and feel great the right way! Our programs are backed by science and more importantly by over 20 years of testing and experience in the “Real World.”

Thank You and congratulations for coming this far! Now, let’s take the next step and get you MOVING toward your destiny of health, longevity, and happiness!

Your health is your wealth,

Coach Matt O’Brien, BS, CSCS, PN-1 Creator & Head Coach

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Table of Contents Our WHY is YOU!…………………………………………………..…………………..Page 4

• Why 9 out of 10 diets fail but You won’t!

Movement is the MAGIC!……………………………………..................................Page 5

• WHY exercise? - The “Healthy Addiction”

• Exercise Programming Philosophy

• Exercise Programming For Success

Let’s Eat and Sleep! Basic Health & Nutrition Guide…………….……..………Page 8

• What to Eat / Glycemic Index

• The KETO Diet / Intermittent Fasting / Bulletproof Coffee

• What about Alcohol? / Sleep

• Jump Start “KISS” Nutrition Plan (pages 12-13)

Live in the Local Area?.......................................................................................Page 14

• TrYumph Fitness App

• MYZONE App

NEXT STEPS: Keep Your Success Journey Going!.........................................Page 17

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Our “WHY” is YOU!

Here is the sad truth, 9 out of 10 people will fail on any diet and worse, dieting in the traditional sense is a predictor of future weight gain! Here is the great news, this program is not a diet or any other weight loss fad program. This is a process of TRUE TRANSFORMATION and it is a lifelong journey, not a temporary destination.

Over the past 20 plus years of personal and professional experience, I have discovered what the true secret to success is. This is the MOST IMPORTANT concept to understand.

Whether it is losing some weight, starting a successful business, improving a marriage or personal relationship, or making a big change in your life, the one essential ingredient is discovering YOUR WHY!

There are countless programs that can tell you HOW, WHAT, and WHEN to do something, but if you don’t have a WHY, you will ultimately be spinning your wheels and likely fail.

We are going to help YOU discover your WHY to help ensure your long term and continued success. In fact, if you want help, I have included a FIND YOUR WHY video training in the program content as one of the many tools to help you be successful.

If you just can’t wait and want to see the Day 2 video now, here is the link:

FIND YOUR WHY video

Our purpose at TrYumph is to serve you through exercise, education, empowerment, and events, creating an encouraging community to lift you up when you are down, nudge you along when you need support, and give you a hug when you need it the most! This is our 4 E Philosophy.

In jest we say… misery loves company! At TrYumph, it’s the community of support that gets you through the misery. The collective energy of the group is the rocket fuel to your continued success.

MOST IMPORTANT: You are now part of the TrYumph Nation community and if you haven’t already joined the Facebook Group, please click the LINK below and request to join. Come JOIN THE MOVEMENT and get instant access to our online coaching and content.

JOIN TRYUMPH NATION on FaceBook

As fellow human beings who want to discover our best health and serve others, we believe WE ARE STRONGER TOGETHER! As you grow stronger through this process, you will have the opportunity to “pay it forward” and help us make another ripple in the health crisis around the world.

TrYumph On!

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Movement is the MAGIC!

Exercise is the “Healthy Addiction” – UNDERSTAND THIS!

Whether you are an experienced exercise enthusiast or struggling to break away from a sedentary lifestyle, it is critical to get educated on the powerful and lasting benefits of exercise. While any type of physical activity than doing nothing, some forms of exercise are better than others and some can actually promote disease instead of preventing it.

Type, dose, and intensity are key concepts to understand, and rest assured I will teach you what you need to know. I actually use DOSE as an acronym to explain the acute or immediate effects of exercise. The physiological benefits of exercise are as equally powerful as any prescription drug AND they come without any harmful side effects and risks.

I wrote my first book THE MAGIC PILL to cover these benefits in greater detail but here is the exciting concept I call the “healthy addiction” and the incentive to get your daily “D.O.S.E.2” and feel all the amazing benefits of exercise. Every time you exercise with the appropriate intensity, quantity, and type, you will get a noticeable in the following “feel great” hormones and neurotransmitters:

D - Dopamine: This is your motivation neurotransmitter. It fuels your purpose and helps life make sense.

O - Oxytocin: This is the love hormone created with social interaction and human connection. This is why community is so important here at TrYumph and why we believe in our group training model.

S - Serotonin: This is your HAPPY Hormone 😊 -Has anti-depressant effects which are

naturally produced during our workouts.

E1 - Endorphins: Endorphins are our natural “Painkillers.”They are produced in response to intense exercise. While they gained popularity from the “runners high” the good news is we’ve designed our workout programming to produce lots of endorphins without running a marathon.

E2 - Epinephrine: This energy hormone and neurotransmitter is made by adrenal glands. It accelerates your FATBURN and gives you sustained energy power you through the workouts and the responsibilities of life!

In addition to these acute boosts of energy and mood, the more lasting benefits of exercise are an even bigger incentive to GET MOVING! Longevity, Disease Prevention, Mental Health and Happiness, Weight Loss, and Functional Fitness. There are whole chapters on each of these in my book THE MAGIC PILL if you want to explore them thoroughly. It is available at Amazon and here is a direct link for your shopping pleasure:

MAGIC PILL BOOK

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Exercise Programming Philosophy:

As a Master Trainer with 30+ years of training experience (sorry I’m old), Certified Strength and Conditioning Specialist, and a book worm nerdy research guy, I have evolved my training into a functional fitness philosophy I call “TrYFit.” If you want the most efficient way of increasing your functional health span, then I will share with you the best bang for your exercise buck.

It consists of three programming elements.

1. Resistance training. Scientific studies have concluded that strength is our best

insurance against the effects of aging and a critical piece of the longevity puzzle. Our strength training programming incorporated into TrYFIT, combines a unique variety of free weights, dumbbells, kettlebells, medicine balls, and bodyweight exercises. This stimulates the muscles to get stronger and build critical lean mass which otherwise declines with age.

2. Cardiovascular training. Not the same old “cardio” you are used to and may even dread. We use HIIT (high intensity interval training) and HIRT (high intensity resistance training). Scientific studies confirm that HIIT is the second-best form of exercise (after resistance training) for promoting longevity and increasing metabolism. HIRT is the best of both worlds and is done by circuiting free weight, medicine ball, and body weight exercises with intermittent short bursts (1-2 minutes) of cardio. HIIT is traditional intervals of 30 to 60 seconds of work followed by 30 to 60 seconds of rest. This promotes rapid improvements in cardiovascular health while minimizing the cumulative impact on the body.

3. Mobility and flexibility training. To help increase range of motion, decrease pain, speed recovery, and decrease risk of injury, we incorporate dynamic stretches into our warm-ups and static stretches with “box breathing” into our cool down. You will also learn self-myofascial release (SMR) with our guided foam rolling sessions. These can be a little painful, but it helps break adhesions, increase blood flow, reduces soreness, and speeds recovery. SMR is a lot cheaper than a deep tissue massage so you can do it on a regular basis. I do recommend getting a deep tissue massage once a month, at a minimum, to help keep you in balance and to circulate all the lymphatic fluid.

All of these elements are fueled by a mindset of positivity, hopefulness, and encouragement. These traits are vital to our culture and community. When you look forward to coming it is like a magnet for your soul and you will want to come more often. And consistency is one the most important factors in achieving a healthier lifestyle.

The functional aspect of our programming is going to enable you to power through the activities of daily life, participate in more of the fun activities you enjoy, challenge yourself in a bucket list item like hiking Mount Kilimanjaro, and allow you more years to crave life!

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Exercise Programming for Success:

It is important to begin any exercise program with approval from your doctor or healthcare practitioner and also at a level realistic to where you are physically and experientially. Start from the appropriate level and then you can progress to the next level when you are ready.

Level 1: The Foundations Program is designed for those of us who are starting from “ground zero” and need to establish a fitness base from which to grow from.

Level 2: The Basic Program is for anyone who has a basic level of fitness and/or some past experience with resistance training.

Level 3: The Advanced Program is for more experienced trainees who want to take it to the next level. It is structured as a split muscle group routine which shifts the emphasis and volume of the training to different muscle groups on different days of the week. This tasks specific muscles with more volume and workload on a given day, followed by more rest days for that muscle group. This leads to better overall results and decreases the likelihood of injuries and overtraining.

Monday: Upper body pull exercises plus HIRT or HIIT.

Tuesday: Upper body push exercises plus HIRT or HIIT.

Thursday: Lower body exercises.

Wednesdays and Friday: Dedicated HIIT days.

Saturday: Total body exercises, HIRT, and additional functional challenges.

This advanced programming is designed in a way to prevent and avoid any overtraining. By giving you the recovery, regeneration, and rest time needed between muscle group workouts, you will be ready to go for the next workout.

In Week 2, we will learn all about exercise and physical activity and I will share my videos of the different types of training I described above. Remember to be patient with yourself as you go along this never-ending journey, but since I’m sensitive to those of us (yes, I’m one) who are impatient, here is one of the videos you can check out now:

HIIT Training video

Now let’s move onto some basic health and nutrition guidance and my basic “KISS” (ketogenic induction stupid simple) meal plan that has helped my clients collectively shed thousands of pounds relatively painlessly. This has been a “game changer” for me and my wife in our lives and for hundreds of my clients at TrYumph Fitness and Nutrition who have also JOINED THE MOVEMENT!

Read on!

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Let’s Eat and Sleep!

Basic Health & Nutrition Guide

What to Eat: For those of you who can’t wait until week 3 and want to get started on

a meal plan that works like “MAGIC” right away, I have included a sample KISS (Ketogenic Induction Stupid Simple) meal plan on page 12 below.

The Essentials: This is an overview to give you a basic understanding of some of the strategies we WILL incorporate to help you achieve faster and better results. During Week 3 of the program, we will go into detail about the nutritional science you MUST know but let’s keep things “Stupid Simple” right from the start.

Here is your 10 Second Takeaway… Coach Matt’s Golden’s Rule of Nutrition and my 1st Nutritional Commandment in THE MAGIC PILL, is to EAT WHOLE, UNPROCESSED FOODS. Any successful nutritional plan for life must be based on whole foods, mostly vegetables, high-quality proteins, and incorporate what I call strategic fats. PERIOD!!

I have included all of my 10 Nutrition Commandments as a download in the program materials.

Thousands of books have been written on the topic and 100’s of diet plans have been created but at the end of the day, all the nutrition plans and diets that have long term success follow this simple Golden Rule!

To make a nutrition plan successful long term, it must be realistic, first and foremost. Given all the commitments, responsibilities, and distractions of everyday life, coupled with the reality that stress can kill our willpower, there is no way to expect perfect compliance.

I practice a simple and easy to execute approach that incorporates the 80/20 rule: 80% of calories consumed must be supportive of our goals and 20% can be what I like to call NO GUILT “deviations.” While we’re in a weight loss phase, I like to keep it 90/10. Studies show that deprivation never works and why most diets fail. This 80/20 (or 90/10) strategy has been proven to work in the real world with our countless success stories and takes the word “never” out of the long term food picture.

Glycemic Index:

The glycemic index (GI) of foods is a guideline for how fast the food converts to blood sugar. The higher the GI, the faster it raises blood sugar. Why is this important to understand? High Glycemic foods, like sugar and refined carbs (yes, even “whole grain” flour, crackers, cookies, cereals), white rice, and white potatoes raise blood sugar quickly.

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When blood sugar rises quickly, the pancreas releases insulin to bring the blood sugar down. The faster it rises the more insulin is produced. Insulin is the fat storage hormone: when present in the blood, it signals cells to store fat. Likewise, the opposite is true. When insulin levels are low, fat cells release stored fat into circulation where triglycerides are broken up into fatty acids and glycerol. Muscle cells use the fatty acids for energy.

Therefore, if your goal is to reduce body fat it makes sense to reduce insulin production, right? This is why I have been recommending low glycemic nutrition for the past 20 years.

The Keto Diet:

The number one search term on Google is “keto” and the Keto Diet is all the rage on the internet today BUT, in actuality, it is really old nutritional science. When I was doing my book research for THE MAGIC PILL, I came across a study from 1939 that validated the benefits of a high fat, moderate protein, low carb dietary approach. This is the essence of the “keto diet” of today.

“The more things change, the more they stay the same.”

- Jean-Baptiste Alphonse Karr

While the keto fad will eventually fade away like all the previous iterations of a low carb diet, the science and effectiveness will remain. Eating a low carb, high fat diet for at least 6 weeks will help your body adapt and create what is termed METABOLIC FLEXIBILITY. In other words, your body learns how to efficiently burn fat for fuel and become less dependent on glucose.

The “sad” truth about the S.A.D. (standard American diet) diet is that it promotes glucose dependency and metabolic inflexibility, exactly the opposite of what you do want.

UNDERSTAND THIS! The main benefit of a ketogenic nutrition plan is that it reduces both inflammation and oxidation. These are the primary drivers of aging and disease. If you want to reduce your risk of heart disease, stroke, dementia, Alzheimer’s, cancer, Parkinson’s, and the other diseases associated with aging, then “going keto” and maintaining metabolic flexibility should become your lifestyle.

This nutritional guidance and plan included in this program will help guide you through the keto reset process. Our goal together is to ultimately transition to a permanent lifestyle approach that includes intermittent fasting, carb cycling, and time restricted feeding protocols to transition your biochemistry to be optimized for health, longevity, cognitive performance, and metabolic flexibility.

Intermittent Fasting:

Fasting is a life extension and anti-aging strategy and there are many ways to do it. Intermittent fasting coupled with caloric restriction, can improve health, reduce disease risk, and accelerate fat loss efforts. After you have fasted for about 16 hours in most

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people, a process called autophagy occurs. Autophagy means self-eating. This is the anti-aging magic of fasting as it allows your body to clean house and get rid damaged organelles and metabolic waste products.

You don’t have to fast every day to get the benefits. You can fast every other day using an alternate day fasting protocol or our program recommends a 5/2 weekly approach:

5 days: Keto Adapted Nutrition Plan (Keto Shift)

2 days: Intermittent Fasting

Keto Coffee: Try it before your pass judgement!

Pioneered by Biohacker Dave Asprey keto coffee (what he calls Bulletproof Coffee) is 12oz brewed, high quality coffee (Single Origin, Organic Recommended), blended at high speed with 1 TBSP Grass-fed Butter (Unsalted) and 1TBSP of MCT Oil. Dave has developed a purified form of MCT oil called BRAIN OCTANE OIL. This extract of coconut oil has been proven to be more effective than regular MCT Oil at raising ketone levels in the blood.

DEMO - How To Make Bulletproof Coffee

WHY DOES IT WORK? For most people, BULLETPROOF COFFEE creates a quick and easy solution to the “what do I eat for breakfast?” conundrum. Bulletproof or Keto Coffee can be your breakfast every day. The butyrate found in grass-fed butter unlocks 900% more absorbable polyphenols from the coffee. Polyphenols found in coffee are potent antioxidants and disease fighting phytonutrients. Butyrate also improves gut health.

The third ingredient, MCT OIL, is a form of exogenous ketones. If you want to supercharge your coffee or tea like I do, use BRAIN OCTANE oil. It is C8 Caprylic Acid (extracted from organic coconut oil) and converts to more ketones than traditional MCT Oil.

The brain uses 20-30% of our total energy needs each day. When ketones are present in the body, your brain uses them as a primary source of energy. When the brain is fed with ketones, it will effectively reduce your cravings for quick energy sources like sugar and other refined carbohydrates.

We are letting you in on our little secret. When you keep the brain happy and energized, most, or all, of your sugar and carbohydrate cravings will disappear like MAGIC!

Once you have created your simple breakfast coffee cocktail, it is imperative to blend all the ingredients at high speed for 10-15 seconds. This turns it into a delicious, creamy, and cappuccino-like beverage for your enjoyment! You can even add a sprinkle of cinnamon for some extra antioxidants and flavor.

BUT WAIT, there’s more! Blending the water in your coffee at high speed transforms some of the water into EZ Water. EZ Water delivers needed electrons to your

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mitochondria (the power houses of your cells) which help them generate even more energy and it also acts as a potent antioxidant, protecting your cells from stress. Collectively, this helps slow down the aging process!

All of THIS combined is why we like to call Keto Coffee your morning ROCKET FUEL!

The TrYumph Version of Keto coffee is what we like to call Krush Koffee. It has all the benefits of keto coffee, plus combines the additional benefit of 10-20 grams of unflavored, grass-fed collagen protein. Collagen is heat resistant (coffee is hot) and is the building block of all connective tissue including the cartilage in and between our joints. Collagen is also an animal-based source of prebiotic fiber, so it’s also good for the gut bacteria of our microbiome.

What about Alcohol?

For most of us stressed out Americans, it’s nice to have a drink from time to time to relax with friends and family. However, it is important to understand the effects of alcohol on weight loss efforts, appetite, and brain fog.

The two primary concerns related to weight loss are:

1. Each drink you have will stop the liver from it’s job of burning fat called lipolysis while it detoxifies the alcohol from your system. This process takes about 7 hours per drink. 3 drinks and you kill almost a day of fat burning.

2. Alcohol impairs judgement and decreases inhibition. Related to nutrition, this can lead to poor “midnight snack” food choices and also to sugar or refined carbohydrate cravings.

The best rule of thumb is to drink in moderation having 1 drink on some evenings with or after your dinner meal.

Sleep:

Getting enough quality sleep and managing our stress are both critical to successful long-term health and all weight loss efforts. Too much unmanaged stress, combined with inadequate sleep, is a recipe for a cortisol cocktail. When cortisol levels are too high for too long, it can cause weight gain, high blood pressure, make you irritable, increase sugar cravings, and further disrupt sleep, which can perpetuate a vicious cycle.

You should be aware that the blue light generated from screens (cell phones, TV’s, tablets, computers) reduces melatonin production and will interfere with your normal sleep cycles and circadian rhythms. It is a good idea to cease and desist from all screens at least 2 hours before your desired bedtime. If it is necessary to use a screen for work before bed, consider getting a blue light filter or blue light blocking glasses like True Dark to block the blue light spectrum.

Learning proper sleep hygiene and establishing a good sleep routine are critical to your health and happiness. These are both covered in Week 5 of our Transformation Program if you want to master this important component of health.

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KRUSH KETO SAMPLE PLAN For Longevity and Body Weight Management

Simple Plan Overview 7am "Bulletproof Coffee" or “Krush Coffee” 12:30-1:30pm Lunch 6-7pm Dinner * + snack (if necessary) Plan Details 7am Bulletproof Coffee* or Krush Coffee (workout days M,T,TH,Sat) * Alternatively you can have black coffee with 2 eggs, bacon or sausage (unless it is an IF day then just BP coffee or BHB ketone supplement are only morning options) 1:00pm Lunch - Protein, vegetable, fat** Have a meal of 3-6 ounces protein, 2 servings vegetables/greens/salad and a strategic fat like olive oil, avocado oil, 1/2 avocado, coconut oil, or walnuts. Ex: bunless ground beef burger over greens/tomato with sliced avocado. Diced chicken with spinach salad and walnuts, plus some grilled asparagus with olive oil or 4oz pan seared salmon and pan sautéed vegetables with some melted grass-fed butter or coconut oil. ** Alternatively, you can have a WFS as your lunch Whole Food Smoothie (WFS) recipe 4oz unsweetened almond or coconut milk (optional – replace with water) 20 grams whey or plant-based Protein Powder 2 cups baby spinach (microwave for 10 seconds) 1 TBS fat (5-6 walnuts, 1/4 avocado, TBS MCT oil, or TBS natural nut butter) 4-8oz water or crushed ice Blend until smooth. 3pm Snack*** (If necessary) 7:00pm Dinner 4-6oz protein and 2 servings vegetables (with tsp butter, coconut oil, or olive oil), 2-3x per week you can have 1 serving fruit or resistant starch (cooked than cooled potatoes, gluten free oatmeal, white rice, quinoa, yams, carrots, butternut squash). You can have extra protein if still hungry. Lots of volume of vegetables! 8pm Keto or Low carb Dessert (2x per week if/when desired – you can download the Keto Guide with dessert recipes on TrYumph Nation Facebook group) ***Suggested snacks: 1/2 cup mixed nuts and seeds 2 hard boiled eggs Celery sticks with 1 TBS natural nut butter (almond, cashew, macadamia, walnut)

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1/2 to whole avocado Keto friendly bar like: Quest, Perfect KETO, Keto-Crave, Stoka, ONE Basix 15 gram protein shake with 1 TBS MCT oil, coconut oil, or Brain Octane 2 full fat cheese sticks (if you’re not dairy sensitive or reactive) Cup of pistachios (shells on) NOTES: 1. Drink 80-100 ounces of water each day. This includes the water in your coffee. 2. You can have up to 3 servings combined total per week of resistant starches or fibrous, low sugar fruits like berries and apples with the evening meal. 3. As mentioned above, the resistant starches: sweet potatoes, turnips, butternut squash, pumpkin, or cook then cool: rice, potatoes, oatmeal to make resistant starch. After Week 1, use a 5/2 protocol: Follow above plan 5 days of the week. Then 2 days like Wed/Fri or Wed/Sat, do IF (intermittent fast) day: IF Days (calorie restricted for additional weight loss and autophagy benefits) 6:30 - 8:30am Options: Bulletproof coffee or tea, black coffee, water with 10-12 grams BHB supplement, plain water 1pm 3oz protein and vegetable (250-300 cals total) 7pm 3oz protein and vegetable (250-300 cals total) Drink at least 100oz water throughout the day. Can have 2 additional cups of black coffee throughout day. Keto coffee/tea recipe 12-16oz brewed/steeped coffee/green tea (Use organic/single origin when possible) 1 tsp to 1 TBS grass fed butter (unsalted) 1 TBS MCT oil or Bulletproof Brain Octane or other C8 (best) Blend for 15-20 seconds in NutraBullet or high speed blender (or use a decent immersion blender but NOT a frother) Krush Coffee (on non IF days for extra collagen) Same recipe as keto coffee, just add 12-20 grams of unflavored collagen protein before blending. Use grass-fed collagen when possible. NOTES: This is a generic plan that will serve most people regardless of age, weight, or gender. As a general rule, women and anyone under 200 pounds should portion 3-4 ounces of protein per meal. Men and anyone over 200 pounds, portion 5-8 ounces of protein per meal.

If you absolutely can’t stand coffee or tea, you can substitute 10 grams of a BHB (betahydroxybutyrate) supplement instead of the keto coffee. There are many brands available just try to avoid those with artificial sweeteners and unnecessary additional ingredients.

PLUS: We will cover NUTRITION in detail during WEEK 3.

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LIVE IN THE LOCAL AREA?

Join us at TrYumph Fitness and Nutrition in our brand new, state of the art training and education center located at 12345 Starkey Rd, Suite L Largo, FL 33773. (727)777-6021

Yes, you read that right and if you can count to 5, you can find us! We would love to have you join our local community and experience the World’s Best Workouts first hand. Here are the details for our app and for the MyZone heart rate monitoring system we use:

The TrYumph Fitness App: How to BOOK your classes.

STEP 1: On your mobile device, search for “Tryumph Fitness” in the AppStore or Google Play Store.

STEP 2: Download the easy to use TrYumph App onto your mobile device.

STEP 3: Login with your email address and create an account password or we will assign you with the password “Greatness1” if a Team TrYumph member creates your account. (Once you are logged in, you can keep or change your password)

STEP 4: Select the day and time you’d like to attend then select Book Class. You will be added to the class and be prompted to add a calendar reminder if you’d like one.

Use the TrYumph app to sign up for your daily workouts for each week. To ensure that you have a spot in each class, make sure that you sign up early to give the coaching staff a heads up on class attendance.

To UNBOOK a Class: It is easy to cancel if you need to, just select the highlighted class and select Cancel Booking to be removed.

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The MYZONE App:

If you want to up your exercise game, we highly recommend purchasing a MyZone Belt.

The MYZONE system has been a true game changer for our clients and staff because you get to SEE your success from each workout and understand how effort translates into results. It also allows our coaches to monitor your effort levels accurately and in real time so they can optimize your workout for better results and monitor your safety.

WHY MyZONE?

HIGHLY RELIABLE: 99.4% accuracy of an EKG

YOUR STATS: Your data summary, calories burned, and your earned effort points (MEPs) are emailed to you after each workout.

MOTIVATION: Celebrates achievement when you meet World Health Organization’s Activity Guidelines each week and month!

COACHING: Provides our coaches with reliable, real time heart-rate information that is displayed on our TV Screens and on your smart phone when using the MyZone app.

EXTRA CREDIT: Monitor any additional workouts, outside of TrYumph, using your own mobile device!

How to Install use the MyZone App:

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Getting Started with MYZONE:

STEP 1: Download the amazing and intuitive MyZone App to your mobile device: To

begin, search for “MyZone” in the AppStore or Google Play Store.

STEP 2: Once the app is downloaded and installed, open the app, tap ‘Register

Your Belt’ and follow the prompts: TrYumph is a MyZone Licensed Facility. NOTE: If

you purchase your device through us you will receive our facility ID

STEP 3: Enter the belt ID. This is found on the back of the black MYZONE module

or next to barcode on the MYZONE box.

STEP 4: In order to ensure your MYZONE data and calorie burn estimates are as

accurate as possible, enter your gender, height, weight, and date of birth.

STEP 5: Once you’re finished, tap Submit. Then, log in to your personal profile with

the email address and password you used to register.

STEP 6: It is recommended to fully charge your Myzone module. Simply snap the

USB charger on the side with the pin connector. Charge until the red pin light turns

green. A fully charged module should last about 8 months.

For More information and FAQ’s on your MyZONE:

Check out: www.myzone.org/getting-started

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NEXT STEPS: Keep Your Success Journey Going!

Additional ways we can Support YOU on your path to GREATNESS!

1. One-on-one virtual Health & Longevity Coaching

2. One-on-one personal training (local residents)

3. Six-Week Onsite Transformation Programs

4. Six-Week Online Advanced Programs

5. Genetic testing with Customized Nutrition Plan

6. Online Webinars, Workshops, and Seminars

Register for a FREE virtual consultation here: Schedule FREE Consultation

Social Media! Let’s stay connected! We curate our social media pages to provide useful information, health tips, daily motivation quotes, and simple, easy, and healthy recipes. Get your Sunrise Motivation Quote every day at 630am on our Facebook and Instagram pages!

Connect with us and stay tuned in!

Facebook Pages: LIKE these pages to get helpful information and support

TrYumph Fitness and Nutrition Facebook Page

Coach Matt O'Brien Facebook Page

Facebook Private Membership: TrYumph Nation (request invitation)

Follow Coach Matt on Instagram: @CoachMattOBrien

YouTube Channel: TrYumph Fitness and Nutrition

Podcast: TrYumphTV Coming soon!

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