2008 Body-for-LIFE Challenge Official Entry Kit Mark Unger 2 6 Grand Master Champions Sarah Brown Category Champions Awesome Prizes, Including: вЂў Cash вЂў Custom Jackets вЂў EASВ® Products вЂў Home Gym Equipment Jahid and Kitara Wilson Nebraska Police Department I cannot believe it has been 11 years since I accepted the 1997 Body-for-LIFE Challengeв„ў, but it hasвЂ¦11 years of improved health, more energy, much greater focus and an excitement to face each new day. The desire, knowledge and ability to accomplish all this these past 11 years has never faded. This is your opportunity to join us for the next 11 years! As you hold this packet, you are exactly where so many others have been before you. We were all at our lowest and most desperate point desiring to break the chains that held us there. It can and will be done. You can do this and we will climb every step of the way with you. Someone believed in me in 1997 and today I believe in you. The next 84 days will pass, then the next 84 and the next 84 until the year has passed. Then 5 years will pass and then 10 and soon it will be another 11. Where will you be in 84 days or in 11 years? That is entirely up to you. Before After Porter Freeman Becky Southard Shane Thomas Lynn Oglesby Brad Wadlow 7 Years Later Scott Randles My prayer this New Year is that you have joined the Body-for-LIFE community and taken control of YOUR LIFE...it is the most important thing you have, so donвЂ™t waste it. Call us, e-mail us, read the books, visit the website, talk to someone who has made the improvements you want. We will not leave you to go it alone. Do it for yourself, or do it for the people you love or the ones who love you; but whatever the reason, haul off today and turn your Life around. You can, you willвЂ¦ today is the day! $25,000 cash Barbara Howard G. Porter Freeman 1997 Champion If you are picking up this Body-for-LIFE Challengeв„ў Guide and reading it for the first time or the 15th time, then I say to you вЂњwelcomeвЂќ and glad you are on board! Regardless of what you have done or not done in the past, I urge you to take on the 2008 Body-for-LIFE Challenge with a renewed outlook for your future and the mindset of a true champion! I am so thankful that this challenge mistakenly fell into my lap ten years ago. I can Before After 7 Years Later Kelly Adair only imagine where I would be today if I had not taken the chance to grab the opportunity when it presented itself. Where do you want to be in ten years, ten months, ten weeks? It is no mistake you are holding the 2008 Body-for-LIFE kit in your hands right now and giving it your serious consideration! Yes, this is real! And you have nothing to lose! I know you have 10 reasons why you cannot do it, but I guarantee that you can come up with 20 reasons why you should! It is gut-check time-time to take a hard look at the truth. Are you the BEST you can be? Are you truly happy? Prove to yourself, and anyone else who may be watching, that you can be better and do better. Please do not ignore that inner voice nudging you right now. Jump in with us вЂ“ weвЂ™ll enjoy this life-changing journey together! It is no fluke that thousands of people вЂ“ including me вЂ“ have transformed their bodies with the Body-for-LIFE program. You have a supportive Body-for-LIFE community right at your fingertips вЂ“ now letвЂ™s get to work! Have fun and вЂњlift to tellвЂќ! Pam Hickerson Two Grand Master Champions (1 Male, 1 Female) will receive: With Tremendous Respect! Best of Life, 2008 Body-for-LIFEВ® Challenge Prizes Ken Young BFL Champion leather jacket ($1,500 value) Reimbursement of all EAS products purchased during the Challenge Free home gym, courtesy of PowerBlocksв„ў Fernando Moreno Six Category Champions will receive: Caetrina Talbot $10,000 cash Charles Damiano BFL Champion leather jacket ($1,500 value) Reimbursement of all EAS products purchased during the Challenge Free home gym, courtesy of PowerBlocksв„ў Cindy Homan Kenny Fernandez Jen Weatherman Sincerely, Kelly Adair 1998 Champion 1 www.bodyforlife.com Dr. Gary and Amy Arbucle Terrence Poindexter Rena Reese Mac Robertson 1.800.297.9776 2 INFORMATION By signing below, you acknowledge that you have read the Rules and Regulations governing the 2008 Body-for-LIFEВ® Challenge, and you agree to be bound by these Rules and Regulations. Date: Name (first): Daytime phone: Evening phone: Occupation: Birth Date: E-mail: Street Address: State: What EAS or Abbott Nutrition products did you use? (This can include MyoplexВ®, AdvantEDGEВ®вЂљ ZonePerfectВ®вЂљ EnsureВ®, or GlucernaВ®.) (last): Where did you work out during your 12-week Challenge? q At home q GymвЂ“Please list name and location: City: ZIP Code: Date you began your 12-week Program: Date you finished your 12-week Program: Starting weight (mandatory): Height: Optional starting statistics (blood pressure, cholesterol, body fat %, clothing size, etc.): 12-week weight (mandatory): Optional 12-week statistics (blood pressure, cholesterol, body fat %, clothing size, etc): Please select your category: q Men 18-29 q Women 18-29 q Men 30-45 q Women 30-45 q Men 46 and over q Women 46 and over q Family Group/Couples If competing as a family, you must be related. Minimum 2 people. Cash prize equally divided among members, but each member receives product reimbursement, a jacket and a product voucher. Members will share the PowerBlocks home gym. Competitors in this category may also enter as individuals. q Large GroupMust work together or be members of the same organization, including a neighborhood, Body-for-LIFE Club, etc. Minimum 5 people. Cash prize equally divided among members, but each member receives product reimbursement, a jacket and a product voucher. Members will share the PowerBlocks home gym. Competitors in this category may also enter as individuals. Where did you find out about the Body-for-LIFE Challenge? CompetitorвЂ™s signature: Co-competitorвЂ™s signature: Dr. Gary and Amy Arbucle 3 www.bodyforlife.com Terrence Poindexter Rena Reese 1.800.297.9776 4 Questions and Answers about the Body-for-LIFEВ® Challenge Q: What is the Challenge all about? A: When EAS created the Challenge concept and held our first event 13 years ago, we hoped it would inspire people to make exercise and proper nutrition a top priority in their lives. Many people know what to do, but weвЂ™ve discovered that they need an incentive to help them focus. The idea worked, and now the Body-for-LIFE Challenge has become internationally known around the world. But to many, it signifies much more than building a better bodyвЂ¦ the Challenge is a celebration of what is best about the human spirit. ItвЂ™s about the growth and goodness we can all experience when we harness our untapped potential to changeвЂ”to move forward and improve all aspects of our lives. Q: I would like to accept the Challenge, but I donвЂ™t know much about nutrition and training. Where can I learn more? A: We recommend these sources of information: Body-for-LIFE by Bill Phillips, www.bodyforlife.com, and for those participating in the United States, our Body-for-LIFE Advisors, who you can call at 1-800-297-9776. The Body-for-LIFE book is extremely comprehensive and easy to read. It will teach you how to build muscle and burn fat fast through an integrated approach to training and nutrition. Body-for-LIFE also contains vitally important information on how to set goals and achieve them, as well as providing you with the opportunity to learn from others who have successfully completed the 12-week Program. Body-for-LIFE is available at booksellers everywhere. Q: A: Yes! Q: IвЂ™m not sure if I will be able to reach my goal in 12 weeks. Can I enter I have accepted your Challenge in the past, but didnвЂ™t make it all 12 weeks. Can I enter again? more than once? A: Yes, you can. We admire those who have the strength of character to keep going. You may enter as many times as you like this year, as long as the dates do not overlap. 5 www.bodyforlife.com Tracy Jeffries 2002 Runner-Up Q: Do I have to keep track of my weight or body fat percentage to officially compete in the Challenge? A: Yes, you must include your weight on the entry form (page 3). However, body fat percentage is optional. Please share the information about your progress that is meaningful to you. For some it will be body composition percentages, for others it will be cholesterol levels or blood pressure. Many women find that dress size is a meaningful indicator; whereas many men find that keeping track of their waist size and the size of their arm or leg to be a good measure of success. It is completely up to you. Get creative! Q: I donвЂ™t belong to a gym. How can I get started on the training portion of the Challenge? A: The great thing about Body-for-LIFE is that you donвЂ™t need to belong to a gym to complete the training portion of the 12-week program. Many of our past participants and Champions did the program exclusively at home. The exercises are simple, and all you really need is a set of dumbbells, PowerBlocksв„ў, or resistance bands. You can run or walk outside for the cardio workout, or use an exercise bike or any other type of cardio equipment. For more ideas on working out without a gym, please call 1-800-297-9776 or visit www.bodyforlife.com. Q: Do I have to use EASВ® products to officially compete in the Body-for-LIFE Challenge? A: You must use at least one EAS product during your Challenge. EAS product lines include MyoplexВ® and AdvantEDGEВ®. In addition, you can also use any Abbott Nutrition product, such as EnsureВ®, GlucernaВ®* or ZonePerfectВ®. Please remember that Challenge participants announced as Champions will be reimbursed for EAS or Abbott Nutrition products purchased during their 12 weeks if they send in their receipts. For more information on the Challenge or products, please visit us at eas.com, or bodyforlife.com, or call us at 1-800-297-9776. Q: IвЂ™ve noticed that some Challenge participants held newspapers in their photos and some of the guys shaved body hair and tanned. Do I need to do these things? A: Holding a newspaper is a great way to date your photos for sharing them with family and friends, but holding a newspaper in your photos is not required. You do not need to shave or tan. Some competitors do this simply to show their muscle definition more clearly. *Glucerna products are for use under medical supervision as part of a diabetes management plan. 1.800.297.9776 6 Nutrition Nutrition Balanced nutrition is the key with Body-for-LIFE. Feed your body a combination of protein and carbohydrates every few hours to ensure proper recovery from workouts and optimal energy levels throughout the day. For best results, eat five to six вЂњportion correctвЂќ meals each day. A portion is the size of your clenched fist or open palm of your hand. How to create a Body-for-LIFE meal: 1) Protein. Choose a portion of lean protein, such as chicken breast, ground turkey, fish or steak. (Size of an open palm) 2) Carbohydrates. Choose a portion of complex carbohydrates, such as a small baked potato, sweet potato, a ВЅ cup of brown rice or a slice of whole-wheat bread. (Size of a clenched fist) 3) Vegetables. Add a portion of vegetables to at least two meals each day. 4) Essential fats. Consume one tablespoon of unsaturated oil daily or three portions of salmon per week. 5) Water. Drink at least 10 glasses of water each day. Quick Tip: A portion is the size of the palm of your hand or closed fist. Suggested Foods List Use these lists to create your Body-for-LIFE meals. Proteins Chicken breast Turkey breast Lean ground turkey Swordfish Orange roughy Haddock Salmon Tuna Crab Lobster Shrimp Top round steak Top sirloin steak Lean ground beef Buffalo Lean ham Egg whites or substitutes Trout Low-fat cheese Low-fat cottage cheese Wild-game meat Fats Avocado Sunflower seeds Pumpkin seeds Cold-water fish Natural peanut butter Low-sodium nuts Olives and olive oil Safflower oil Canola oil Sunflower oil Flax seed oil Carbohydrates Baked potato Sweet potato Yams Squash Pumpkin Steamed brown rice Steamed wild rice Pasta Oatmeal Barley Beans Kidney beans Corn Strawberries Melon Apple Orange Fat-free yogurt Whole-wheat bread High-fiber cereal Whole-wheat tortilla Whole grains Fats to Avoid Butter Fried foods Mayonnaise Sweets Whole-fat dairy products Vegetables Broccoli Asparagus Lettuce Carrots Cauliflower Green beans Green peppers Mushrooms Spinach Tomato Peas Brussels sprouts Artichoke Cabbage Celery Zucchini Cucumber Onion Vegetarian Proteins Tempeh Seitan Tofu Texturized vegetable protein Soy foods Veggie burgers Quick Tip: Myoplex meal-replacement powders, ready-todrink shakes and nutrition bars provide convenient, healthy alternatives to one or two of your daily whole food meals. Quick Tip: For best results, plan your meals in advance and record what you eat in a journal. 7 www.bodyforlife.com 1.800.297.9776 8 Smart Shopping Tips In the produce section: вЂў Stock upвЂ”the more the better. Aim for a variety of colors in your cart to ensure a variety of nutrients. вЂў Try pre-washed, pre-cut veggies and pre-bagged salads for quick snacks and side dishes. вЂў Buy walnuts, almonds and other nuts for a protein and healthy fat source addition to a meal. At the dairy case: вЂў Skim milk and yogurt: choose low-fat (1 percent or 2 percent) or nonfat (skim) products. вЂў Cheese: choose the 2 percent type (usually вЂњpart-skimвЂќ), which contains 5 grams of fat or fewer per serving. Or try fat-free cheese, although it differs in consistency and taste. вЂў Cottage cheese: choose low-fat or non-fat (1 percent fat or fewer). вЂў Butter subsitute: use Butter BudsВ® and olive oil for flavorings instead of butter. In the meat/deli section: вЂў Beef: choose lean cuts like eye of round, top round and round tip or loin cuts. Look for 90 percent or 95 percent lean labels. вЂў Chicken: buy skinless, or remove the skin at home. Boneless, skinless chicken breasts are fast and easy to prepare, and many deli sections offer pre-roasted chicken as well. вЂў Turkey: remove the skin before eating. Check the label on ground turkey before buyingвЂ”itвЂ™s usually high in fat. вЂў Pork: choose tenderloin or other loin cuts and Canadian bacon over regular bacon. вЂў Luncheon meats: choose meats that have 2 grams of fat or fewer per serving and are low in sodium. Read the labels on hot dogsвЂ”most are high in fat. вЂў Fresh fish: all goodвЂ”find a fish that is flavorful and in season. вЂў Salads, pre-packaged sandwiches and other convenience foods: you can pick up a quick meal at the storeвЂ™s deli, but look for lower-fat versions and avoid mayonnaise-heavy dressings. Quick Tip: For all your product needs, visit www.eas.com for more information. 9 www.bodyforlife.com In the grocery section: вЂў Bread: choose whole-grain type, with a whole-grain as the first ingredient and 2 or more grams of fiber per slice. Look for whole grain bagels, pita bread and English muffins, but avoid higher-fat bread products like muffins, croissants and pastries. вЂў Cereals: choose whole-grain types with at least 4 to 5 grams of fiber and fewer than 10 grams of sugar per serving. вЂў Crackers: choose low-fat crackers and whole-grain varieties. вЂў Pastas and rice: look for whole-grain or whole-wheat versions. вЂў Canned soups: bean-based soups are often good choices. Choose broth-based type soups like minestrone, chicken noodle or chicken/rice and vegetable, which are lower in fat than cream-based soups. Look for lower sodium varieties. вЂў Fruit and vegetable juices: choose 100 percent fruit juices. Select lower-sodium vegetable juices. Look for canned fruits packed in their own juice for less sugar and fewer calories and lower-sodium versions of canned vegetables. Choose fresh before frozen with canned as your last choice. Limit fruit for a leaner physique. вЂў Canned chicken and tuna: choose packed in water, not oil. вЂў Canned Italian tomatoes, tomato paste, tomato sauce: these low-fat sauces make whipping up a meal of pasta a cinch. вЂў Peanut butter: choose a natural style brand and be sure to mix the oil on top back into the butter. вЂў Whole fruit is a better choice than dried fruit or fruit juice. In the frozen food section: вЂў вЂњSkillet mealsвЂќ and frozen entrees: choose those that are low in sodium and fat. вЂў Frozen soups: look for broth- and bean-based versions. вЂў Frozen rice bowls: a healthy choice, but watch the fat and salt content. вЂў Low-fat frozen breakfast items: double-check the labels for fat content. вЂў Frozen mashed potatoes and frozen vegetables: check the fat and salt content. вЂў Frozen fruit like strawberries, raspberries and blueberries: look for fruit-only versionsвЂ”theyвЂ™re great for quick smoothies. вЂў Frozen stir-fry rice or pasta and veggies: look for low-fat and sodium varieties. вЂў Frozen desserts: look for fruit-juice bars, frozen fruit, sorbet, frozen yogurt and low-fat ice creams with fewer than 5 grams of fat per serving. вЂў With all of these food selections, make sure you combine both protein and carbohydrates to make a Body-for-LIFE meal. 1.800.297.9776 10 The Right Products for the Right Goal 1. Choose Your Goal Lose Body Fat Julie Sproles Get Lean and Strong Michael Becker Get Lean and Tone 2. Choose the Right Products 3. Goal-based Nutrition MyoplexВ® Lite Bars Shake mixes Ready-to-Drink shakes MyoplexВ® Carb SenseВ® Bars Shake mixes Ready-to-Drink shakes ThermoDynamXВ® Accelerate calorie burning/boost energy Goal: Lose Body Fat Sample Meal Plan 5 p.m. Noon вЂў 6 ounces grilled chicken breast вЂў turkey sandwich on whole wheat bread вЂў 1 cup brown rice вЂў ВЅ cup cottage cheese вЂў 1 cup asparagus вЂў 1 cup mixed vegetables вЂў 1 glass water вЂў 1 glass water 7 p.m. 1 p.m. вЂў 1 serving Myoplex Carb Sense вЂў 1 serving Thermo DynamX (preworkout) 1:30 p.m. Workout 2:30 p.m. вЂў 1 serving Myoplex Lite (within 30 minutes post-workout) MyoplexВ® Original Shake mixes Ready-to-Drink shakes Muscle ArmorВ® Muscle rejuvenating supplement PhosphagenВ® Elite Advanced creatine supplement CLA Accelerate fat loss/supports lean muscle Goal: Get Lean & Strong Sample Meal Plan Noon вЂў Tuna sandwich on whole-wheat bread вЂў 1 banana вЂў 1 cup cottage cheese вЂў 1 glass water вЂў 1 serving CLA вЂў 1 serving Muscle Armor 1:30 p.m. Workout 2:30 p.m. вЂў 1 serving Phosphagen Elite вЂў 1 serving Myoplex Original (within 30 minutes post-workout) 5 p.m. вЂў 6 ounces grilled salmon вЂў 1 cup steamed broccoli вЂў 1 cup brown rice вЂў 2 glasses water вЂў 1 serving CLA вЂў 1 serving Muscle Armor 7 p.m. вЂў 1 serving Myoplex Original 2:30 p.m. вЂў 1 serving Betagen вЂў 1 serving Thermo DynamX вЂў 1 serving Myoplex Lite (within 30 minutes post-workout) 6 p.m. вЂў 6 ounces grilled tuna steak вЂў 1 cup zucchini вЂў Small salad 8 p.m. вЂў 1 serving of Myoplex Lite 7 a.m. вЂў ВЅ cup oatmeal вЂў 4 egg whites scrambled вЂў 1 glass water вЂў 1 serving Thermo DynamX 10 a.m. вЂў 2 whole boiled eggs вЂў 1 orange 7 a.m. whole eggs, 2 egg whites, scrambled вћ¤ вћ¤вЂў 2вћ¤ вЂў 1 cup mixed fruit вЂў 1 serving CLA вЂў 1 cup coffee вЂў 1 glass water 10 a.m. вЂў 2 whole boiled eggs вЂў 1 orange вЂў 1 serving Phosphagen Elite MyoplexВ® Lite Bars Shake Mixes Ready-to-Drink Shakes BetagenВ® Creatine plus HMB supplement ThermoDynamXВ® Accelerate calorie burning/ boost energy Goal: Get Lean & Tone Sample Meal Plan 10 a.m. вЂў 2 whole boiled eggs вЂў 1 orange Noon вЂў 5 ounces lean grilled steak вЂў 1 cup broccoli вЂў ВЅ cup cottage cheese 1:30 p.m. Workout MyoplexВ® Deluxe Bars Shake Mixes Muscle ArmorВ® Muscle rejuvenating supplement PhosphagenВ® Elite Advanced creatine supplement Goal: Build Size & Strength Sample Meal Plan Noon 6 p.m. вЂў Turkey burger on whole-wheat вЂў Grilled chicken breast bun with tomato slice and fat-free вЂў 1 cup steamed broccoli cheddar вЂў 1 cup brown rice вЂў 1 cup cottage cheese with walnut slivers вЂў 1 baked potato вЂў 1 apple вЂў 2 glasses water вЂў Mixed green salad 9 p.m. 1:30 p.m. Workout вЂў 1 serving Myoplex Deluxe 2:30 p.m. 11 p.m. вЂў 1 serving Muscle Armor вЂў 1 serving Phosphagen Elite вЂў 1 serving Phosphagen Elite вЂў 1 serving Myoplex Deluxe 7 a.m. вЂў 1 serving Betagen 8 a.m. вЂў 1 cup oatmeal вЂў 4 egg whites scrambled вЂў 1 glass water вЂў 1 serving Thermo DynamX Nicole Heyrman Build Size and Strength Doug Myers 11 www.bodyforlife.com 8 a.m. вЂў 5 egg white omelet with mushrooms вЂў 1 piece whole-wheat toast вЂў 1 banana вЂў 1 cup green tea вЂў 1 glass water вЂў 1 serving Muscle Armor 10 a.m. вЂў 2 whole boiled eggs вЂў 1 orange Dietary and caloric needs can vary from individual to individual and will be influenced by gender, activity level and age. Workout time is for example purposes only. Regardless of the goal youвЂ™ve chosen, EAS has a variety of product to help you succeed. The chart shown below offers examples of recommended EAS products to consider once youвЂ™ve set your goal. 1.800.297.9776 12 Exercise 1. Warm up the first 2 minutes at Intensity Level 5 The training techniques on Body-for-LIFE are based on universal principles that have already produced breakthroughs in tens of thousands of people. This program is precise and focused to help you enhance your energy and clarity, enabling you to fit more into your personal and professional life. 2. Minutes 2-3 move from Intensity Level 5 to 6 4. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. вЂў P erform two exercises for each major muscle group. вЂў S elect one exercise for each muscle group and do five sets, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight, do 12 more reps, and immediately go to another set of 12 reps of another exercise for that muscle group. вЂў F or each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rests in between (this is called a superset). Wait two minutes before moving on to your next muscle group. Complete this pattern five times for your upper body workout and four times for your lower body workout. вЂў Always plan your training beforehand. 13 www.bodyforlife.com 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 Cool Down All Out High-Point. Go For It! 2nd High Intensity Level вЂў A lternate training the major muscles of the upper and lower body on separate workout days. 10 9 8 7 6 5 4 3 2 1 1st High Intensity Level вЂў S trength train intensely, three times per week. On alternating days, perform cardio exercise, three times a week. Intensity Level Strength-Training Exercise Guidelines Before you begin, here are a few guidelines to keep in mind: Quick Tip: For your cardio workouts, try running, bicycling, swimmingвЂ”anything to crank up your heart rate. 5. Minute 20 cool down to Intensity Level 5 for one minute. Warm Up Strength-training exercise helps you not only increase your lean body mass and metabolic rate, and with cardio exercise, can also help change the way you look and feel. This is why Body-for-LIFEвЂ™s combination of targeted strength-training workouts and high-intensity cardio workouts can be effective. 3. Minutes 3-6, 7-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 3rd High Intensity Level Exercise High-Intensity Cardio 20 Minutes Do You Know When YouвЂ™ve Reached Your High-Point? 1. If you can read a magazine while on the treadmill, youвЂ™re nowhere near your High Point. 2. If you can speak to the person next to you, you still have a way to go. 3. If you havenвЂ™t reached 80% of your maximum heart rate (220 minus your age and multiplied by .8), take it up a notch. 4. When you feel a burning sensation in your legs and arms, you may be at level 9. 5. When you reach the point where you feel you canвЂ™t take a few more steps, or lift another couple of reps, congratulations, youвЂ™ve just hit level 10. Hold on for another 60 seconds and finish with an easy cool down. QUICK TIP: Alternate weight-training and cardio workouts for six consecutive days and rest on the seventh day. 1.800.297.9776 14 Bring It All Together Example Workout Program Monday 46-minute upper body strength-training workout* вЂў Sample exercises: -Bench Presses -Shoulder Presses -Dumbbell Pullovers -Lying Dumbbell Extensions -Seated Dumbbell Curls Tuesday 20-minute high-intensity cardio session Wednesday 42-minute lower body strength-training workout* вЂў Sample exercises: -Lunges -Seated Calf Raises -Crunches -Reverse Crunches Thursday 20-minute high-intensity cardio session Friday 46-minute upper body strength-training workout* вЂў Sample exercises: -Bench Presses -Shoulder Presses -Dumbbell Pullovers -Lying Dumbbell Extensions -Seated Dumbbell Curls Saturday 20-minute high-intensity cardio session Sunday Rest! Sample Exercises Carve Your Chest DUMBBELL FLYES Start/Finish Midpoint Start/Finish Midpoint BENCH PRESSES* *Dumbbells may be used to substitue the barbell. Always use a spotter. Develop Your Shoulders DUMBBELL SHOULDER PRESSES Start/Finish Midpoint Start/Finish Midpoint SEATED LATERAL RAISES *Follow the Strength-Training Exercise Guidelines which start on page 16 for details on how to perform these workouts. For a wide variety of training tools such as downloadable charts to track your progress, visit www.bodyforlife.com/exercises 15 www.bodyforlife.com 1.800.297.9776 16 Sample Exercises (cont.) Sculpt Your Legs Strengthen Your Back LUNGES DUMBBELL PULLOVERS Start/Finish Midpoint Midpoint Start/Finish Midpoint SEATED CALF RAISES ONE-ARM DUMBBELL ROWS Start/Finish Midpoint Define Your Abdominals Build Your Arms CRUNCHES LYING DUMBBELL EXTENSIONS Start/Finish Midpoint Start/Finish Midpoint Start/Finish Midpoint REVERSE CRUNCHES SEATED DUMBBELL CURLS Start/Finish 17 www.bodyforlife.com Start/Finish Midpoint For more exercises to add to you workout, visit www.bodyforlife.com/exercises 1.800.297.9776 18 Thomas Phillips 2002 Champion Helpful tips for winning photos Clothing Alexa Adair Andrew Crouch вЂў Please wear the same type of clothing in the вЂњbeforeвЂќ and вЂњafterвЂќ photos. вЂў Swimsuits, shorts, or exercise clothes are preferred. вЂў Please remember that if you are covering up parts of your body it will be difficult to show your progress. вЂў Do not cover your legs with long shorts or вЂњcutвЂќ them out of the photo. Photos Before and After Photos On pages 21 through 24 of the Official Competitor Kit, youвЂ™ll find space to affix your вЂњbeforeвЂќ and вЂњafterвЂќ photos. Please include the four required photos (two вЂњbeforeвЂќ and two вЂњafterвЂќвЂ”each showing both front and back views), plus an optional photo of your choice. Your вЂњbeforeвЂќ photos must be taken within three days of beginning the Challenge. Your вЂњafterвЂќ photos must be taken within three days of finishing the Challenge. For example, if your start date is January 5th, you could take your photos as soon as January 2nd, or as late as January 8th. We recommend attaching your photos to the packet using double-sided tape. 19 www.bodyforlife.com вЂў Professional photographs are not necessary, but remember, this is the only way we can see your transformation, so good, clear photos are essential. вЂў Try taking them outside in either the morning or the late evening (when the sun is low), as the light is generally better for photos at that time. вЂў Take your photos against a plain background. вЂў To ensure that your before photos turn out, DONвЂ™T WAIT UNTIL THE LAST MINUTE TO GET THEM PROCESSED! вЂў Please submit 3вЂќx 5вЂќ or 4вЂќx 6вЂќ photos. вЂў Please stand with your arms at your sides in the вЂњbeforeвЂќ and вЂњafterвЂќ photos. No posing, please! вЂў Please include your whole body, from head to toe. вЂў Try to fill the photograph with yourself. If you stand too far away it may be hard to see your great results. вЂў Copyrighted photos will not be accepted unless a signed release of use to EASВ® from the photographer is attached to the packet. All photos become the property of EAS and will not be returned. Please have duplicates made and keep a copy of these photos. Do not send in negativesвЂ”please hang on to them and do not lose them. Your photos may be used by EAS even if you are not selected as a Champion. 1.800.297.9776 20 Date of my FRONT вЂњBEFOREвЂќ photo: 21 www.bodyforlife.com / / Date of my FRONT вЂњAFTERвЂќ photo: / / 1.800.297.9776 22 Date of my BACK вЂњBEFOREвЂќ photo: 23 www.bodyforlife.com / / Date of my BACK вЂњAFTERвЂќ photo: / / 1.800.297.9776 24 Inner Transformation Questions: Chris Dunlap 2002 Runner-Up 1. What was the turning point you experienced that made you decide to compete in the Body-for-LIFE Challenge? 2. What were your initial 12-week goals? 3. Did you accomplish your goals? What new goals have you set for yourself now that youвЂ™ve completed the 12-week Body-for-LIFE Challenge? 4. What sources of inspiration did you use during your Challenge (book, Web site, friend or family member, picture, etc.)? Your Inner Transformation вћ¤ вћ¤ вћ¤ Helpful tips for a winning essay вЂў Journal your thoughts and feelings throughout your transformation. вЂў Use your journal to help you express the change you experienced. вЂў Practice writing your essay on another piece of paper before transferring it into the official entry guide. вЂў Write clearly and concisely, using only the space provided. вЂў Judges are looking for clarity, originality, sincerity, and leadership potential. вЂў Speak from the heart, as though you were sharing your story with a friend. 25 www.bodyforlife.com 5. Who would you like to inspire to enter the Body-for-LIFE Challenge and why? 6. If you were selected as a Body-for-LIFE Champion and could choose your reward, what would you choose? (Get creativeвЂ”it could be anythingвЂ”money, car, trip, helping someone else, etc.) 7. What two suggestions do you have for improving the Body-for-LIFE Challenge? 1) 2) 1.800.297.9776 26 Inner Transformation Essay: 27 www.bodyforlife.com 1.800.297.9776 28 Official Rules And Regulations The Body-for-LIFE Challenge 2008 is a self-improvement Challenge combining a body transformation and written questions. The Body-for-LIFE Challenge 2008 will be conducted in the United States and only residents of the United States are eligible to compete for the prizes mentioned in this kit on page 2. Many International EAS-Authorized Distributors conduct their own Challenges. All International Challenge participants need to contact their EAS-Authorized Distributors for all International Body-for-LIFE Challenge details. Only EAS-Authorized Distributors (listed at www.eas.com) may conduct Challenges. Timelines and Deadlines To enter, obtain an Official Entry Kit. Complete the information requested on pages 3 and 4. Please include your вЂњbeforeвЂќ and вЂњafterвЂќ pictures on pages 21-24. Additionally, on pages 26-28, tell us your story of what your inner transformation means to you. All essays must be your unpublished, original story, written in English. Entries must be on official entry forms. Incomplete entries will be disqualified. No mechanically reproduced entries permitted. Challenge participants may enter the Body-for-LIFE Challenge 2008 more than once. However, each Challenge participant must complete a full 12-week Challenge in order to be eligible to win and before entering the next Challenge round. If submitting more than one Official Competitor Kit, the dates of the 12-week Challenges must NOT overlap. Champions will be announced by or before January 31, 2009 on www.bodyforlife.com, or send a separate, selfaddressed, stamped business size envelope, to be received by February 28, 2009 to BFL Winners List, 625 Cleveland Avenue, Columbus, OH 43215. Joseph Okabe Sarah Brown Michael Lebsack Deana Langham Kristie Shelton Julie Whitt Obtain an Official Entry Kit by visting www.bodyforlife.com and downloading the kit. Upon completing the 12-week Challenge (and to be eligible to win a prize package), Challenge participants in the United States must mail their entries to: EAS/Body-for-LIFE Challenge, 625 Cleveland Ave., Columbus, OH 43215. Challenge participants must send in their Official Entry Kit within 15 days of completing their 12-week Program by mail or express courier (FedEx, UPS, etc.). All entries must be received by December 1, 2008. Not responsible for lost, late, illegible, mutilated or misdirected mail. How You Will Be Judged The Body-for-LIFE Challenge 2008 team will select one Champion from each Category listed on page 4 of this booklet from all completed entries received by EAS. The Body-for-LIFE Challenge 2008 team will judge all entries. Judging will be based on the following criteria: outer transformation (вЂњbeforeвЂќ and вЂњafterвЂќ pictures)вЂ”50%, inner transformation (essay and questions)вЂ”50%. Eight Category Champions will be selected on the previous criteria. In addition, two (2) overall Grand Master Champions will be selectedвЂ”who is, in addition to the previous criteria, determined by the judges to best represent Body-for-LIFE. Likelihood of winning depends upon the number of entries received, and the quality of your entry compared to the quality of all other entry submissions as determined by the judges. In the event of a tie, tied entries will be scored based solely on the inner transformation essay and questions. Potential Champions will be required to complete an affidavit of eligibility/release of liability and a publicity release within 5 business days of attempted delivery of same. Affidavit must certify participantвЂ™s eligibility, that participantвЂ™s essay submission and вЂњbeforeвЂќ and вЂњafterвЂќ photos are original, that participant holds all rights to the submission, that submission has not been previously been published, has not won a previous prize or award and that the participant has followed the rules of the Body-for-LIFE Challenge 2008. Affidavit package will be sent via express delivery. Failure to timely comply with all requirements, including the 5-day time period, or return of any prize notification as undeliverable will result in disqualification and an alternate potential Champion will be selected. Champions will be notified by phone/mail. Champions may be asked to attend an EAS-sponsored event. Mariah Yu CHAMPIONSвЂ™ Body-for-LIFE WhoвЂ™s Eligible to Enter this Challenge? Body-for-LIFE Challenge 2008 participants must be at least 18 years of age before starting their 12-week Body-for-LIFE Challenge 2008 and be a resident of the United States. The Body-for-LIFE Challenge 2008 is subject to applicable federal and state laws and is void where skill contests requiring proof of purchase are prohibited. The Ofп¬Ѓcial Guide for the Body for Life Challenge Employees of Abbott Laboratories, its affiliates, subsidiaries, advertising, promotion and internet agencies, and contractors who are directly or indirectly involved in the contest, and all their immediate family members and/or those living in the same household of each, may participate, but are not eligible to win. By participating, you agree to accept these Official Rules and the decisions of the judges, whose decisions are final and binding in all respects. By entering the Body-for-LIFE Challenge 2008, you also agree to release, discharge and hold harmless EAS and its respective parent, affiliates, subsidiaries, advertising, promotion and internet agencies, and contractors, and their respective officers, directors, employees and agents, from any and all damages whether direct or indirect, which may be due to or arise out of participation in the contest or the acceptance, use/misuse or possession of a prize. All federal, state and local laws and regulations apply. Void where prohibited by law, rule or regulation. Challenge participants in previous Challenges may compete, but past Champions of any Challenge are not eligible to win the Body-for-LIFE Challenge 2008. CHAMPIONS Mark Unger After for Dr. Doug and Jayne Cox By the Body for Life Champions and Challengers written by Art Carey 12 Weeks to Mental and Physical Strength Discover how over 2 million men and women transformed their bodies and lives. Their story could be your story. Ronda Buker Body-for-LIFE Challenge 2008 participants must notify EAS in writing of any change of address or phone number. Potential Champions who cannot be reached within ten (10) days at the address or phone number in their completed Official Competitor Kit will be disqualified. Donna Szabo Before (1997) The individuals featured in this kit were competing for cash and prizes in prior EAS-sponsored shape-up Challenges and have received consideration from EAS. They achieved extraordinary results; there are no вЂњtypicalвЂќ results. Their photos represent extraordinary examples of what can be accomplished through an integrated system of exercise, nutrition, supplementation, and goal-setting. As individuals differ, their results will differ, even when using the same program. Acceptance of prize constitutes permission to EAS and their affiliated companies and their agencies to use winnerвЂ™s name, likeness, and submission, in any form, in whole or in part, for purposes of public relations, promotional advertising and trade purposes in any and all media, without territorial, time, use or other limitation without further compensation, unless prohibited by law. All material submitted becomes the sole property of EAS and will not be returned. EAS is not responsible for any typographical or other error in the printing of the offer, administration of the contest or in the announcement of the prize. Eric Lamb After 2007 Before (1998) After 2007 Before (1997) After 2007 ChampionsвЂ™ Body-for-LIFEв„ў is the story of personal success from over 10 years of individuals who have become Champions and successfully completed the Body-for-LIFE program. Aaron Ferguson The book is inspirational, practical and authoritative with different ChampionsвЂ™ and ChallengersвЂ™ tips for successfully completing the Body-for-LIFE program and continuing to live the lifestyle years later. Limit one prize per person. No substitution or transfer of prize permitted. EAS reserves the right to substitute prize of equal or greater value or to substitute the cash equivalent of the prize at its sole discretion. All federal, state, and local taxes are the sole responsibility of winner. Cash prizes for Grand Master Champions will be paid out in one year. Champions may be asked to become exclusive endorsers for EAS/Body-for-LIFE and related products and services, and enter into an exclusive endorsement agreement with EAS/Body-for-LIFE. Arbitration and Choice of Law Except where prohibited by law, as a condition of participating in this contest, participant agrees that (1) any and all disputes and causes of action arising out of or connected with this contest, or any prizes awarded, shall be resolved individually, without resort to any form of class action, and exclusively by a sole arbitrator in a binding, non-reviewable and nonappealable proceeding conducted in accordance with the Non-Administered Arbitration Rules of the International Institute for Conflict Prevention & Resolution, 575 Lexington Ave., 21st Floor, New York, NY 10022, (2) any such proceeding shall be held in Chicago, IL and (3) judgment upon such arbitration award may be entered in any court having jurisdiction. Under no circumstances will participant be permitted to obtain awards for, and participant hereby waives all rights to claim, punitive, incidental or consequential damages, or any other damages, including attorneysвЂ™ fees, other than participantвЂ™s actual out-of-pocket expenses (i.e., costs associated with entering this contest), and participant further waives all rights to have damages multiplied or increased. All issues and questions concerning the construction, validity, interpretation and enforceability of these Official Rules, or the rights and obligations of participants and EAS in connection with this contest, shall be governed by, and construed in accordance with, the substantive laws of the State of Illinois, USA without regard to Illinois choice of law rules. LIFE erialвЂњAll new mat stories contains new e and even mor ets from success secr llenge Cha BFL the ChampionsвЂќ Regulations and Requirements EAS reserves the right to interpret these rules and, if necessary, to amend the rules at its sole discretion and without notice to individual Body-for-LIFE Challenge 2008 participants. Any amendments to the rules or changes in prizes will be published online at www.eas.com or www.bodyforlife.com. Rule interpretations and all judging decisions are final. All information and materials submitted along with your Official CompetitorвЂ™s Guide become the sole and exclusive property of EAS. Body-for-LIFE Challenge 2008 participant scores are confidential and will not be disclosed. Prizes and Approximate Retail Values Two Grandmaster Champions (1 Male / 1 Female). Each Grandmaster Champion will receive $25,000 cash, a BFL Champion leather jacket, reimbursement of all EAS products purchased during the 12-Week Body-for-LIFE Challenge 2008, and a free home gym courtesy of Powerblock (Approximate Retail Value [вЂњARVвЂќ] of Grandmaster prize: $29,000.) Four individual Category Champions will each receive $10,000 cash, A BFL Champion Jacket, reimbursement of all EAS products purchased during the 12-Week Body-for-LIFE Challenge 2008, and a free home gym courtesy of Powerblock (ARV of these Six Category Champion prizes: $14,000 each.) The Family Group/Couples Category Champions and Large Group Category Champions will each share a cash prize of $10,000 and a free home gym, courtesy of Powerblocks, but all members will receive a BFL Champion leather jacket, and reimbursement of all EAS products purchased during the 12-Week Body-for-LIFE Challenge 2008. (ARV of Family Group/ Couples prizes: $15,500; assumes two members, ARV of Large Group prizes: $26,000; assumes five members.) Total ARV: $155,500. Body Alexa Adair After Jerry Braam Challenge participants are required to use at least one EAS or Abbott Nutrition product (including MyoplexВ®, AdvantEDGEВ®, ZonePerfectВ®вЂљ EnsureВ®вЂљ and GlucernaВ®* product lines) during their 12-week competition to be eligible. Save your receipts because Champions will be reimbursed for all EAS/Abbott Nutrition products used during their 12-week competition. Challenge participants may not use anabolic steroids or any strength-enhancing prescription drugs or medications unless prescribed by a physician to treat an existing medical condition (medication and medical condition must be noted in the written portion of your packet). All Champions will be required to sign an affidavit of eligibility, and may be drug and/or polygraph tested. If any Champion is under age 21, EAS reserves the right to require the signature of a parent or guardian on any documents. Each Body-for-LIFE Challenge 2008 participant assumes all risk of injury, harm or loss of any kind arising from participation in the Body-for-LIFE Challenge 2008. Consult with your physician or health care provider before starting any new exercise, nutrition or supplementation program, particularly if you suffer from any medical condition or regularly use prescription or over-the-counter medications. If you are not experienced with strength training, or if you are changing your exercise program, consult with a qualified trainer or coach. Gregory Kemp Eric Bang AVAILABLE SPRING 2008 Maria Ramos Sponsor: EAS 625 Cleveland Ave., Columbus, OH 43215. *Glucerna products are for use under medical supervision as part of a diabetes management plan. Consult with your physician or health care provider before starting any new exercise, nutrition or supplementation program. Michelle Lee 29 www.bodyforlife.com Michael Becker Rory Palazzo 1.800.297.9776 Crucial steps to success in your 2008 Body-for-LIFE Challenge 1) Download your official 2008 Body-for-LIFE Challenge entry kitвЂ”Enter the 2008 Challenge by downloading the kit at www.bodyforlife.com. 2) Take your вЂњBeforeвЂќ photosвЂ”Place вЂњBeforeвЂќ prints on pages 21 and 23 of this booklet. 3) Start your transformationвЂ”Follow our exercise and nutrition recommendations for best results. Questions? Call us at 1-800-297-9776 or go to www.bodyforlife.com. 4) Take your вЂњAfterвЂќ photosвЂ”Place вЂњAfterвЂќ prints on pages 22 and 24 of this booklet. 5) R ecord your inner transformationвЂ”Put your transformation into words on pages 26 through 28. 6) S end in your packet!вЂ”We must receive your completed Official Competitors Guide within 15 days of the end date of your 12-week Challenge. Send your packets to: EAS/BFL Challenge, 625 Cleveland Avenue, Columbus, OH 43215. 7) Keep up the great workвЂ”Look what youвЂ™ve done in 12 weeks! Enjoy your progress, but continue on with your new healthy lifestyle. Everything you need to complete your Body-for-LIFE Challenge is at bodyforlife.com: вЂў Free e-newsletter, featuring: -Success tips -New recipes -Latest research -Advice from Champions -Special offers вЂў Interact with other people doing the Challenge at the Guestbook вЂў Blogs with champs and Challenge insiders вЂў Sample workouts, nutrition plans, recipes, and moreвЂ¦ LITHO IN USA В©2008 Abbott Laboratories