1THIS IS ALL ABOUT THE RESULTS, SO WEIGH & MEASURE YOURSELF IN THE MORNING ON DAY 1.

Helpful Tip: You can record your results in the Measurement Chart on the QUICK-START GUIDE.

2 EAT THE MEALS LISTED EACH DAY. Helpful Tip:All the recipes are roughly 300 calories, and all the snacks are around 100 calories. If there’s a recipe/snack you don’t like, swap it for something else.

3 FOLLOW THE RECOMMENDED DAILY WORKOUT. Helpful Tip:

This follows WEEK 1 of the ALPHA CALENDAR. So, after the 5-Day Fast Track, check the calendar to see which workout comes next.

FOCUS: WEIGHT LOSS SEEING FAST RESULTS IS THE BEST WAY TO GET MOTIVATED, SO GIVE YOURSELF A JUMP-START WITH THIS 5-DAY FAST TRACK.

1THIS IS ALL ABOUT THE RESULTS, SO WEIGH & MEASURE YOURSELF IN THE MORNING ON DAY 1.

Helpful Tip: You can record your results in the Measurement Chart on the QUICK-START GUIDE.

2 EAT THE MEALS LISTED EACH DAY. Helpful Tip:All the recipes are roughly 300 calories, and all the snacks are around 100 calories. If there’s a recipe/snack you don’t like, swap it for something else.

3 FOLLOW THE RECOMMENDED DAILY WORKOUT. Helpful Tip:

This follows WEEK 1 of the ALPHA CALENDAR. So, after the 5-Day Fast Track, check the calendar to see which workout comes next.

2

THE 5-DAY FAST TRACK IS AN 1,100-CALORIE-A-DAY PLAN THAT CONTAINS A HEALTHY BALANCE OF PROTEIN,CARBOHYDRATES, AND FATS.

You might be a little hungry for the next 5 days. That’s normal. Remember, just because your body wants food doesn’t always mean you need food. However, if you’re feeling low on energy, lagging in your workouts, or having problems concentrating, you might benefi t from a fewmore calories. You can do this by doubling up on one or both of your daily snacks.

WHAT IS IT?

Once you’ve completed the 5-DAY FAST TRACK, move on to the FOCUS T25 NUTRITION GUIDE. You can continue to use the recipes from the FAST TRACK, just read the NUTRITION GUIDE to make sure you’re getting enough calories.

WHAT DO I DRINK?

WATER IS BEST. Caffeine-free herbal tea is also great. Coffee is OK with breakfast, but skip the milk, creamer, and sugar. Avoid alcohol, sports drinks, juices, and sodas—even diet sodas!

4

BREAKFASTRASPBERRY PROTEIN SMOOTHIE(Makes 1 serving)

1 cup nonfat milk 1⁄3 cup fresh or frozen raspberries1 scoop Shakeology®, any fl avor1 Tbsp. fl axseeds1 cup ice

• Place milk, raspberries, Shakeology, fl axseeds,and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving) : Calories: 301 / Total Fat: 5 g / Saturated Fat: 1 g / Cholesterol: 15 mg / Sodium: 201 mg / Carbohydrate: 39 g / Fiber: 9 g / Sugar: 25 g / Protein: 27 g

AM SNACKSWEET CITRUS YOGURT ½ cup nonfat plain yogurt combined with 2 tsp. raw honey and 1 tsp. fi nely grated grapefruit peel.Nutritional Information (per serving): Calories: 96 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 80 mg / Carbohydrate: 20 g / Fiber: 0 g / Sugar: 19 g / Protein: 6 g

DAILY WORKOUT: • ALPHA CARDIO

DA

Y 1 LUNCH

CHICKEN AND SPINACH SALAD(Makes 1 serving)

2 cups fresh baby spinach¼ medium cucumber, sliced½ cup sliced mushrooms1 medium carrot, shredded1½ tsp. extra-virgin olive oil1 Tbsp. red wine vinegar4 oz. cooked chicken breast, boneless,

skinless, sliced

• Place spinach, cucumber, mushrooms, and carrot in a large serving bowl.

• Drizzle with oil and vinegar; toss gently to blend.

• Top with chicken.Nutritional Information (per serving): Calories: 302 / Total Fat: 11 g / Saturated Fat: 2 g / Cholesterol: 96 mg / Sodium: 177 mg / Carbohydrate: 10 g / Fiber: 4 g / Sugar: 5 g / Protein: 39 g

PM SNACKTURKEY, GOAT CHEESE, AND AVOCADO ROLLS 2 slices (1 oz.) low-sodium, nitrite-free, lean turkey breast, spread with 1 Tbsp. (½ oz.) soft goat cheese, topped with ½ tsp. chopped raw walnuts and 2 thin slices of avocado, and rolled up.Nutritional Information (per serving): Calories: 103 / Total Fat: 7 g / Saturated Fat: 3 g / Cholesterol: 19 mg / Sodium: 174 mg / Carbohydrate: 2 g / Fiber: 1 g / Sugar: 1 g / Protein: 8 g

DINNERGRILLED FISH TACOS WITH CABBAGE CITRUS SLAW(Makes 1 serving)

6 oz. raw cod (or fl ounder or fl uke), washed, patted dry

¼ tsp. sea salt 3 (4-inch) corn tortillas¾ cup shredded raw cabbage6 fresh cilantro sprigs 2 Tbsp. fresh lime juice1 dash cayenne pepper (to taste; optional)

¼ medium avocado, cut into 6 slices

• Preheat grill or broiler to high.

• Grill or broil fi sh for 3 to 5 minutes on each side, or until it fl akes easily when tested with a fork. Set aside.

• Wrap tortillas in a damp paper towel and microwave for 30 seconds.

• Place tortillas on a serving plate. Top each tortilla with one-third fi sh, cabbage, and cilantro.

• Season with lime juice and cayenne (if desired).

• Top each tortilla with two avocado slices; fold and serve.

Nutritional Information (per serving): Calories: 294 / Fat: 11 g / Saturated Fat: 2 g / Cholesterol: 77 mg / Sodium: 1,105 mg / Carbohydrate: 26 g / Fiber: 8 g / Sugar: 3 g / Protein: 23 g

6

BREAKFASTSILKY ALMOND SMOOTHIE(Makes 1 serving)

½ cup nonfat milk¼ cup unsweetened almond milk ¼ cup water1 scoop Shakeology, any fl avor1 Tbsp. all-natural almond butter1 cup ice

• Place milk, almond milk, water, Shakeology, almondbutter, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving): Calories: 298 / Total Fat: 11 g / Saturated Fat: 1 g / Cholesterol: 17 mg / Sodium: 205 mg / Carbohydrate: 27 g / Fiber: 5 g / Sugar: 16 g / Protein: 26 g

AM SNACKGRAPES 1 cup red or green grapes.Nutritional Information (per serving) : Calories: 106 / Total Fat: 0 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 3 mg / Carbohydrate: 28 g / Fiber: 1 g / Sugar: 24 g / Protein: 1 g

DAILY WORKOUT: • ALPHA SPEED 1.0

DA

Y 2 LUNCH

AVOCADO VEGGIE BURGER (Makes 1 serving)

1 veggie burger patty 1 whole-grain hamburger bun 1⁄8 medium ripe avocado, mashed1 Tbsp. prepared salsa¼ medium apple, sliced

• Preheat grill or broiler to high.

• Grill or broil patty for 3 to 4 minutes on each side, or to desired doneness.

• Place patty on bottom half of bun; top with avocado, salsa, and top half of bun.

• Serve with apple on the side.Nutritional Information (per serving), including apple: Calories: 301 / Fat: 11 g / Saturated Fat: 2 g / Cholesterol: 4 mg / Sodium: 694 mg / Carbohydrate: 37 g / Fiber: 8 g / Sugar: 8 g / Protein: 16 g

PM SNACKHIGH PROTEIN HARD-BOILED EGG SNACK1 large hard-boiled egg, cut in half, drizzled with ½ tsp. extra-virgin olive oil, and sprinkled with 1 dash ground black pepper. Nutritional Information (per serving): Calories: 98 / Total Fat: 8 g / Saturated Fat: 2 g / Cholesterol: 187 mg / Sodium: 62 mg / Carbohydrate: 1 g / Fiber: 0 g / Sugar: 1 g / Protein: 6 g

DINNERCHICKEN IN FOIL (Makes 1 serving)

1 (4-oz.) raw chicken breast, boneless, skinlessSea salt and ground black pepper (to taste; optional)

1 medium new potato, sliced¼ medium red bell pepper, chopped¼ medium onion, chopped1 fresh thyme sprig

• Preheat oven to 375° F.

• Season chicken with salt and pepper if desired. Set aside.

• Place potato slices on a piece of aluminum foil. Top with chicken, bell pepper, onion, and thyme; fold foil over and seal edges securely to form a pouch.

• Place pouch on baking sheet. Bake for 15 to 18 minutes, or until chicken is cooked through and no longer pink in the middle.

Nutritional Information (per serving): Calories: 299 / Total Fat: 3 g / Saturated Fat: 1 g / Cholesterol: 73 mg / Sodium: 172 mg / Carbohydrate: 38 g / Fiber: 5 g / Sugar: 5 g / Protein: 29 g

8

BREAKFASTYOGO BERRY BLAST SHAKEOLOGY(Makes 1 serving)

1 cup water½ cup nonfat vanilla yogurt 1 cup fresh or frozen mixed berries 1 scoop Shakeology, any fl avor½ cup ice

• Place water, yogurt, berries, Shakeology, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving): Calories: 293 / Total Fat: 1 g / Saturated Fat: 0 g / Cholesterol: 13 mg / Sodium: 177 mg / Carbohydrate: 51 g / Fiber: 8 g / Sugar: 35 g / Protein: 22 g

AM SNACKTROPICAL QUINOA SNACK 1⁄3 cup cooked quinoa topped with 2 Tbsp. coconut milk beverage and 4 sliced medium strawberries.Nutritional Information (per serving): Calories: 99 / Total Fat: 2 g / Saturated Fat: 1 g / Cholesterol: 0 mg / Sodium: 9 mg / Carbohydrate: 18 g / Fiber: 3 g / Sugar: 3 g / Protein: 3 g

DAILY WORKOUT: • ALPHA TOTAL BODY CIRCUIT

DA

Y 3 LUNCH

THE PERFECT FOOD IMPROVED (Makes 1 serving)

2 large hard-boiled eggs, cut in half, yolks removed and reserved

4 tsp. mayonnaise1 tsp. mustard1 green onion, fi nely choppedSea salt and ground black pepper (to taste; optional) Paprika (optional)

• Combine egg yolks, mayonnaise, mustard, and green onion in a medium bowl; mix until smooth.

• Season with salt and pepper if desired.

• Fill each egg white half with one-fourth of yolk mixture. Sprinkle with paprika if desired.

Nutritional Information (per serving): Calories: 300 / Total Fat: 26 g / Saturated Fat: 5 g / Cholesterol: 373 mg / Sodium: 567 mg / Carbohydrate: 2 g / Fiber: 1 g / Sugar: 2 g / Protein: 13 g

PM SNACKCHICKEN AND SWISS CHEESE CRACKER 1 large whole wheat cracker topped with ½ tsp. prepared mustard, 1 slice (½ oz.) low-sodium, nitrite-free chicken breast, and 1 slice (½ oz.) Swiss cheese. Nutritional Information (per serving): Calories: 98 / Total Fat: 5 g / Saturated Fat: 3 g / Cholesterol: 25 mg / Sodium: 134 mg / Carbohydrate: 4 g / Fiber: 0 g / Sugar: 1 g / Protein: 9 g

DINNERLEMON-DILL HALIBUT (Makes 1 serving)

1 (6-oz.) raw halibut fi llet 1½ tsp. extra-virgin olive oil¼ tsp. lemon pepper 1 dash sea salt1 fresh dill sprig, fi nely chopped ½ cup cooked whole wheat couscous, hot Lemon wedges (for garnish; optional)

• Preheat oven to 500° F.

• Brush both sides of halibut with oil. Place on baking pan.

• Sprinkle halibut with lemon pepper, salt, and dill.

• Bake for 4 to 5 minutes on each side, or until halibut fl akes easily when tested with a fork.

• Place couscous on a serving plate; top with halibut. Garnish with lemon wedges if desired.

Tip: 1 cup uncooked couscous generally yields 2½ cups cooked couscous. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.Nutritional Information (per serving): Calories: 304 / Fat: 9 g / Saturated Fat: 1 g / Cholesterol: 83 mg / Sodium: 658 mg / Carbohydrate: 18 g / Fiber: 1 g / Sugar: 0 g / Protein: 35 g

10

BREAKFASTMORNING DELIGHT SMOOTHIE(Makes 1 serving)

1 cup 100% orange juice 1⁄3 medium banana, cut into chunks1 scoop Shakeology, any fl avor1 cup ice

• Place orange juice, banana, Shakeology, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving): Calories: 307 / Total Fat: 2 g / Saturated Fat: 0 g / Cholesterol: 10 mg / Sodium: 79 mg / Carbohydrate: 55 g / Fiber: 6 g / Sugar: 36 g / Protein: 17 g

AM SNACKCINNAMON-RICOTTA BERRIES 1⁄3 cup part-skim ricotta cheese topped with ¼ cup fresh or frozen berries, 1 tsp. slivered raw almonds, and 1 dash ground cinnamon.Nutritional Information (per serving): Calories: 104 / Total Fat: 1 g / Saturated Fat: 0 g / Cholesterol: 13 mg / Sodium: 87 mg / Carbohydrate: 13 g / Fiber: 2 g / Sugar: 7 g / Protein: 8 g

DAILY WORKOUT: • ALPHA AB INTERVALS

DA

Y 4 LUNCH

SIRLOIN-TOPPED ARUGULA SALAD (Makes 1 serving)

4 oz. raw lean top sirloin steak 2 cups fresh arugula 10 cherry tomatoes (or grape tomatoes), cut in half ½ cup canned, drained artichoke hearts 1½ tsp. extra-virgin olive oil 1 Tbsp. balsamic vinegar

• Preheat grill or broiler to high.

• Grill or broil sirloin for 3 to 5 minutes on each side, or to desired doneness. Remove sirloin from heat; allow to stand 5 minutes.

• Place arugula, tomatoes, and artichoke hearts in a large serving bowl.

• Drizzle with oil and vinegar; toss gently to blend.

• Cut sirloin into thin slices; place on top of salad.Nutritional Information (per serving): Calories: 299 / Fat: 13 g / Saturated Fat: 3 g / Cholesterol: 69 mg / Sodium: 562 mg / Carbohydrate: 17 g / Fiber: 7 g / Sugar: 6 g / Protein: 30 g

PM SNACKTUNA AND CELERY BOAT1 medium celery stalk fi lled with 2 oz. drained solid white tuna (packed in water) and drizzled with 1 tsp. fresh lemon juice and ½ tsp. extra-virgin olive oil.Nutritional Information (per serving): Calories: 100 / Total Fat: 4 g / Saturated Fat: 1 g / Cholesterol: 24 mg / Sodium: 60 mg / Carbohydrate: 2 g / Fiber: 1 g / Sugar: 1 g / Protein: 14 g

DINNERROASTED TOFU WITH VEGGIES (Makes 1 serving)

1 lb. fi rm tofu, drained, cut into cubes5 cloves garlic, chopped12 oz. green beans, trimmed1 cup medium mushrooms, cut into quarters1 medium onion, cut into chunks3 medium red potatoes, cut into quarters 1 Tbsp. extra-virgin olive oil1 Tbsp. reduced-sodium soy sauce All-purpose seasoning blend, salt-free (to taste; optional)

• Preheat oven to 375° F.

• Place tofu, garlic, green beans, mushrooms, onion, and potatoes in a glass baking dish; drizzle with oil and soy sauce.

• Sprinkle with seasoning blend if desired; toss gently to coat well.

• Bake for 45 to 60 minutes, or until vegetables are tender, stirring every 20 minutes.

• One serving equals one-fourth of recipe; refrigerate leftovers for up to 4 days.

Nutritional Information (per serving): Calories: 298 / Total Fat: 10 g / Saturated Fat: 1 g / Cholesterol: 0 mg / Sodium: 173 mg / Carbohydrate: 38 g / Fiber: 7 g / Sugar: 6 g / Protein: 17 g

12

BREAKFASTPEANUT BUTTER CUP SHAKEOLOGY(Makes 1 serving)

½ cup water½ cup unsweetened almond milk 1 Tbsp. all-natural peanut butter (or almond butter)1 scoop Shakeology, any fl avor1⁄3 medium banana, cut into chunks½ cup ice

• Place water, almond milk, peanut butter, Shakeology, banana, and ice in blender; cover. Blend until smooth.

Nutritional Information (per serving): Calories: 299 / Total Fat: 11 g / Saturated Fat: 2 g / Cholesterol: 15 mg / Sodium: 270 mg / Carbohydrate: 31 g / Fiber: 5 g / Sugar: 15 g / Protein: 22 g

AM SNACKFRESH MELON½ cantaloupe (or 1½ cups cubed honeydew or 1½ cups cubed watermelon).Nutritional Information (per serving): Calories: 94 / Total Fat: 1 g / Saturated Fat: 0 g / Cholesterol: 0 mg / Sodium: 44 mg / Carbohydrate: 23 g / Fiber: 2 g / Sugar: 22 g / Protein: 2 g

DAILY WORKOUT: • ALPHA LOWER FOCUS

DA

Y 5 LUNCH

TURKEY AND VEGETABLE SANDWICH(Makes 1 serving)

2 slices whole-grain bread2 tsp. prepared pesto sauce¼ medium avocado, sliced2 oz. low-sodium, nitrite-free, lean turkey breast,

deli-sliced ¼ medium cucumber, sliced1 slice medium tomato1 thin slice medium red onion2 romaine lettuce leaves, washed, patted dry

• Top one slice of bread with pesto sauce, avocado, turkey, cucumber, tomato, onion, lettuce, and second slice of bread.

Nutritional Information (per serving): Calories: 302 / Fat: 11 g / Saturated Fat: 2 g / Cholesterol: 23 mg / Sodium: 711 mg / Carbohydrate: 29 g / Fiber: 7 g / Sugar: 6 g / Protein: 23 g

PM SNACKROAST BEEF ROLL-UPS4 slices (2 oz.) low-sodium, nitrite-free, lean roast beef, placed on 4 lettuce leaves, spread with 2 tsp. Dijon mustard, topped evenly with ¼ sliced medium red bell pepper, and rolled into 4 rolls.Nutritional Information (per serving): Calories: 100 / Total Fat: 2 g / Saturated Fat: 1 g / Cholesterol: 40 mg / Sodium: 546 mg / Carbohydrate: 7 g / Fiber: 2 g / Sugar: 2 g / Protein: 14 g

DINNERCHEF SALAD (Makes 1 serving)

2 cups chopped romaine lettuce 1 oz. low-sodium, nitrite-free, lean turkey

breast, chopped 1 oz. low-sodium, nitrite-free, lean ham, chopped 1 oz. part-skim mozzarella cheese, chopped Medium tomato, chopped 1⁄8 medium avocado, diced5 medium black olives 1 tsp. extra-virgin olive oil1 Tbsp. red wine vinegar

• Place lettuce, turkey, ham, cheese, tomato, avocado, and olives in a large serving bowl.

• Drizzle with oil and vinegar; toss gently to blend. Nutritional Information (per serving): Calories: 299 / Fat: 19 g / Saturated Fat: 6 g / Cholesterol: 44 mg / Sodium: 722 mg / Carbohydrate: 13 g / Fiber: 6 g / Sugar: 5 g / Protein: 21 g

14

WE WANT YOU TO BE SAFE!

FOCUS T25® is an extreme, high-intensity and physically demanding workout. Please listen to your body, use common sense, and take breaks and hydrate as needed to stay safe and avoid injury. Consult your physician about any unique needs or restrictions you may have and follow all safety instructions before beginning this or any other exercise program.

If you start to exercise beyond your fi tness abilities, please follow the modifi ers shown in the workouts. If you feel any discomfort, pain, dizziness, or nausea at any time, you should stop immediately, rest and assess your ability to continue.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, Santa Monica, CA 90404. Beachbody, LLC, is the owner of theFOCUS T25, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and otherintellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, please go to Beachbody.com. T25INS1105 Rev. 6/5/14