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2009 Body-for-LIFE Challenge

2 Grand Master

6 Category
Awesome Prizes, Including:
• Cash
• Custom Jackets
• EAS® Products
• Home Gym Equipment

Get Started Now!

Whether you’re starting your first Body-for-LIFE
Challenge® or your fourth, now is your opportunity
to become a champion today

Nancy Fish Chris Chamberlin

Official Entry Kit

I had known about Body-for-LIFE Challenge® for ten years.
Every once in a while, I would go online and check out the
new champions and their stories, and wonder if this was
something I could actually do. Like a lot of people who
see these pictures for the first time and read the stories, I
thought it was impossible for me, a mother of three with a
million tasks on her hands and no childcare, to even dream of
making a transformation. Michelle Lee Gregory Kemp Donna Szabo Ron Tindall

Impossible it was. That is until the day I made the

commitment to start and finish the Body-for-LIFE Challenge.
If you are like me and you’ve considered doing this Challenge
many times before, I tell you NOW is your moment. You have
Margi Faze
After the chance to change your life right now! You too can be just
like the millions of other who have transformed their bodies
2009 Body-for-LIFE®
and lives—just like I did.
The Body-for-LIFE Challenge kit you hold in your hands right now is your key to unlocking
your new body. And a full support system is just a phone call away, or a few keystrokes on your Robert Whitmore
Challenge Prizes Karen Brabandt
computer. My life didn’t change once I had completed the challenge—It changed the moment I
decided to start. It changed because I immediately knew that I was doing something good for my Two Grand Master Champions
family and myself. The positive energy that I experienced at that moment lasted throughout my
entire twelve-week Challenge and beyond. Make a promise to yourself right now to finish the
(1 Male, 1 Female) will receive:
Body-for-LIFE Challenge and send this kit in. Take your before photos and move forward with a
new positive outlook on life. Trust me, you won’t regret it!
Best of Life, $25,000 cash
Margi Faze Suzanne Ihde BFL Champion leather jacket ($1,500 value)
2007 Champion Fernando Moreno

Reimbursement of all EAS products

Occasionally in life it hits you right between the eyes … this
is meant to be. It’s not an accident that you are holding the purchased during the Challenge
Official Entry Kit for the 2009 Body-for-LIFE Challenge. Call it
divine intervention or dumb luck, either way you’ve just been Free home gym, courtesy of PowerBlocks™
handed the keys to the kingdom. The question I’d like to ask
is, “What are you going to do with this opportunity?” Like me
three years ago, you are most likely at a crossroads in your life. Six Category Champions will receive:
You can flip through these pages and claim disbelief, go to the Ken Young Kitara & Jahid Wilson

local fast food joint and order another “heart attack in a sack”
and take one step closer to an early exit, or you can resolve
right now to turn back the clock, transform your body and life,
and give 100% of yourself to this program for 84 short days.
$10,000 cash
Having mentored hundreds of people through their individual BFL Champion leather jacket ($1,500 value)
Before After
Challenges, I promise that when you complete your Challenge,
Mark Unger
you WILL NOT ever be the same again! Reimbursement of all EAS products
Some of you may have completed twelve weeks of exercise according to plan, but you are hesitant purchased during the Challenge
and aren’t too sure about sharing those BEFORE pictures with the rest of the world. Believe me
Free home gym, courtesy of PowerBlocks™
Charles Damiano Chris & Brandon Callihan
when I say that I understand! In my profession there isn’t anything less appealing than an out-of-
shape Marine! But here’s the rub—I don’t believe that the pictures are even for you. You see they
are for the future Challengers and Champions that will follow your lead and be inspired by you.
They are for the everyday folks like us that are looking for a reason—any reason—to break the
chains holding them down from becoming who they were born to be. It’s the BEFORE pictures that
lend validity and credibility to those AFTER pictures. They are the WOW factor, the inspiration, the
proof that this program can work for you too! Unless you complete and send in this kit, nobody will
know your story. The life altering ripples that you could spread from these thin sheets of paper will
be lost. Friends, family, and possibly thousands of others will miss the inspiration that would have Sarah Brown
Cindy Homan
been derived from what you’ve accomplished in 12 short weeks.
The next 12 weeks are going to come and go no matter what. Now is the time to commit to
completing your transformation and give back to the Body-for-LIFE community—become an
May God bless you richly,
Mark Unger
2006 Champion
Susan Holt, Sandee Kensinger, Wendy Barrie, Daniel Keck, and Kathy Pauck Kelly Adair Porter Freeman

1 www.bodyforlife.com PowerBlocksTM is not a trademark of Abbott 1.800.297.9776 2

By signing below, you acknowledge that you have read the Rules and Regulations governing the
2009 Body-for-LIFE® Challenge, and you agree to be bound by these Rules and Regulations. What EAS or Abbott Nutrition products did you use?
(This can include Myoplex®, AdvantEDGE®‚ ZonePerfect®‚ Ensure®, or Glucerna®.)
Date: Ready to q Myoplex ® q Myoplex® Lite q Myoplex® Carb Control™
Name (first): (last): Drink Shakes q AdvantEDGE® Carb Control™
Daytime phone: Bars q Myoplex® Lite q Myoplex® Carb Control™ q Myoplex® Deluxe
Evening phone: q Myoplex® Mass q AdvantEDGE® Carb Control™
Occupation: Shakes q Myoplex ® q Myoplex® Lite q Myoplex® Deluxe q Myoplex® Carb Control™
Birth Date: Supplements q Phosphagen q Phosphagen HP q Phosphagen Elite
E-mail: q Endurathon q Race Recovery q Catapult q Muscle Armor®
Street Address: City: q CLA q HMB q L-Glutamine q HMB q Betagen®
State: ZIP Code: q 100% Whey Protein q EAS Soy Protein q Premium Protein
Flavor(s) q Chocolate q Vanilla q Strawberry q Chocolate Peanut Butter
Date you began your 12-week Program: q Cookies & Cream q Peanut Butter q Peanut Caramel q Cinnamon Roll
q Chocolate Chip q Banana q Fruit Punch q Orange
Date you finished your 12-week Program: Other
Where did you work out during your 12-week Challenge?
Starting weight (mandatory): Height: q At home
q Gym–Please list name and location:
Optional starting statistics (blood pressure, cholesterol, body fat %, clothing size, etc.): Please select your category:
q Men 18-29 q Men 30-45 q Men 46 and over
q Women 18-29 q Women 30-45 q Women 46 and over
12-week weight (mandatory): 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
Optional 12-week statistics (blood pressure, cholesterol, body fat %, clothing size, etc): home gym. Competitors in this category may also enter as individuals.
q Large Group Must work together or be members of the same organization, including a neighbor-
hood, Body-for-LIFE Club, etc. Minimum 5 people. Cash prize equally divided
among members, but each member receives product reimbursement, a jacket and
Competitor’s signature: a product voucher. Members will share the PowerBlocks home gym. Competitors in
this category may also enter as individuals.
Co-competitor’s signature: Where did you find out about the Body-for-LIFE Challenge?

3 www.bodyforlife.com 1.800.297.9776 4
Questions and Answers
about the Body-for-LIFE® Challenge Tracy Jeffries Q: Do I have to keep track of my weight or body fat percentage
2002 Runner-Up to officially compete in the Challenge?
A: Yes, you must include your weight on the entry form (page 3). However, body fat
Q: What is the Challenge all about? percentage is optional. Please share the information about your progress that is meaningful

A: When EAS created the Challenge concept and held our first event 14 years 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;
ago, we hoped it would inspire people to make exercise and proper nutrition a whereas many men find that keeping track of their waist size and the size of their arm or
top priority in their lives. Many people know what to do, but we’ve discovered leg to be a good measure of success. It is completely up to you. Get creative!
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 body… the Challenge
Q: I don’t belong to a gym. How can I get started on the training portion of the
is a celebration of what is best about the human spirit. It’s about the growth and
goodness we can all experience when we harness our untapped potential to A: The great thing about Body-for-LIFE is that you don’t need to belong to a gym to
change—to move forward and improve all aspects of our lives. 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
Q: I would like to accept the Challenge, but I don’t know much about you really need is a set of dumbbells, PowerBlocks™, or resistance bands. You can run or
nutrition and training. Where can I learn more? walk outside for the cardio workout, or use an exercise bike or any other type of cardio

A: We recommend these sources of information: Body-for-LIFE, Champions

equipment. For more ideas on working out without a gym, please call 1-800-297-9776
or visit www.bodyforlife.com.
Body-for-LIFE, 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 books are comprehensive and easy to read. They can help you
Q: Do I have to use EAS® products to officially compete in the Body-for-LIFE Challenge?
learn how to build muscle and burn fat fast through an integrated approach to A: You must use at least one EAS product during your Challenge. EAS product lines
training and nutrition. They both contain vitally important information on how include Myoplex® and AdvantEDGE®. In addition, you can also use any Abbott Nutrition
to set goals and achieve them, as well as providing you with the opportunity product, such as Ensure®, Glucerna®* or ZonePerfect®. Please remember that Challenge
to learn from others who have successfully completed the 12-week Program. participants announced as Champions will be reimbursed for EAS or Abbott Nutrition
Body-for-LIFE books are available at booksellers everywhere. 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
Q: I have accepted your Challenge in the past, but didn’t make it all 12 call us at 1-800-297-9776.
weeks. Can I enter again?
A: Yes! Q: I’ve noticed that some Challenge participants held
newspapers in their photos and some of the guys shaved body hair
Q: I’m not sure if I will be able to reach my goal in 12 weeks. Can I enter and tanned. Do I need to do these things?
more than once? A: Holding a newspaper is a great way to date your photos
A: Yes, you can. We admire those who have the strength of character to 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.
keep going. You may enter as many times as you like this year, as long as the
dates do not overlap. 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.
PowerBlocksTM is not a trademark of Abbott

5 www.bodyforlife.com 1.800.297.9776 6
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 “portion correct” meals each day. A portion is the size of your clenched fist
Suggested Foods List
Use these lists to create your Body-for-LIFE meals.
Chicken breast
Turkey breast
Baked potato
Sweet potato
or open palm of your hand. Lean ground turkey Yams Lettuce
Swordfish Squash Carrots
How to create a Body-for-LIFE meal:
Orange roughy Pumpkin Cauliflower
1) Protein. Choose a portion of lean protein, such as chicken breast, ground Haddock Steamed brown rice Green beans
turkey, fish or steak. (Size of an open palm) Salmon Steamed wild rice Green peppers
Tuna Pasta Mushrooms
2) Carbohydrates. Choose a portion of complex carbohydrates, such as Crab Oatmeal Spinach
a small baked potato, sweet potato, a ½ cup of brown rice or a slice of
whole-wheat bread. (Size of a clenched fist) Lobster Barley Tomato
Shrimp Beans Peas
3) Vegetables. Add a portion of vegetables to at least two meals each day. Top round steak Kidney beans Brussels sprouts
Top sirloin steak Corn Artichoke
4) Essential fats. Consume one tablespoon of unsaturated oil daily or three Lean ground beef Strawberries Cabbage
portions of salmon per week.
Buffalo Melon Celery
5) Water. Drink at least 10 glasses of water each day. Lean ham Apple Zucchini
Egg whites or substitutes Orange Cucumber
Quick Tip: A portion is the size of the
palm of your hand or closed fist. Trout Fat-free yogurt Onion
Low-fat cheese Whole-wheat bread
Low-fat cottage cheese High-fiber cereal Vegetarian Proteins
Wild-game meat Whole-wheat tortilla Tempeh
Whole grains Seitan
Fats Tofu
Avocado Fats to Avoid Texturized vegetable
Sunflower seeds Butter protein
Pumpkin seeds Fried foods Soy foods
Cold-water fish Mayonnaise Veggie burgers
Natural peanut butter Sweets
Low-sodium nuts Whole-fat dairy products
Olives and olive oil
Safflower oil
Canola oil
Quick Tip: Myoplex meal-replacement powders, ready-to-
Sunflower oil drink shakes and nutrition bars provide convenient, healthy
Flax seed oil 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.

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Smart Shopping Tips
In the produce section:
• Stock up—the more the better. Aim for a variety of colors in your cart
to ensure a variety of nutrients.
In the grocery section:
• 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.
• Try pre-washed, pre-cut veggies and pre-bagged salads for quick • Cereals: choose whole-grain types with at least 4 to 5
snacks and side dishes. grams of fiber and fewer than 10 grams of sugar per
• Buy walnuts, almonds and other nuts for a protein and healthy fat serving.
source addition to a meal. • Crackers: choose low-fat crackers and whole-grain
• Pastas and rice: look for whole-grain or whole-wheat
At the dairy case: versions.
• Skim milk and yogurt: choose low-fat (1 percent or 2 percent) or non- • Canned soups: bean-based soups are often good
fat (skim) products. choices. Choose broth-based type soups like
• Cheese: choose the 2 percent type (usually “part-skim”), which minestrone, chicken noodle or chicken/rice and vegetable, which are
contains 5 grams of fat or fewer per serving. Or try fat-free cheese, lower in fat than cream-based soups. Look for lower sodium varieties.
although it differs in consistency and taste. • Fruit and vegetable juices: choose 100 percent fruit juices. Select
• Cottage cheese: choose low-fat or non-fat (1 percent fat or fewer). lower-sodium vegetable juices. Look for canned fruits packed in their
• Butter subsitute: use Butter Buds® and olive oil for flavorings instead own juice for less sugar and fewer calories and lower-sodium versions
of butter. of canned vegetables. Choose fresh before frozen with canned as
your last choice. Limit fruit for a leaner physique.
• Canned chicken and tuna: choose packed in water, not oil.
In the meat/deli section: • Canned Italian tomatoes, tomato paste, tomato sauce: these low-fat
• Beef: choose lean cuts like eye of round, top round and round tip or sauces make whipping up a meal of pasta a cinch.
loin cuts. Look for 90 percent or 95 percent lean labels. • Peanut butter: choose a natural style brand and be sure to mix the oil
• Chicken: buy skinless, or remove the skin at home. Boneless, skinless on top back into the butter.
chicken breasts are fast and easy to prepare, and many deli sections • Whole fruit is a better choice than dried fruit or fruit juice.
offer pre-roasted chicken as well.
• Turkey: remove the skin before eating. Check the label on ground In the frozen food section:
turkey before buying—it’s usually high in fat. • “Skillet meals” and frozen entrees: choose those that are low in
• Pork: choose tenderloin or other loin cuts and Canadian bacon over sodium and fat.
regular bacon. • Frozen soups: look for broth- and bean-based versions.
• Luncheon meats: choose meats that have 2 grams of fat or fewer per • Frozen rice bowls: a healthy choice, but watch the fat and salt
serving and are low in sodium. Read the labels on hot dogs—most content.
are high in fat. • Low-fat frozen breakfast items: double-check the labels for fat
• Fresh fish: all good—find a fish that is flavorful and in season. content.
• Salads, pre-packaged sandwiches and other convenience foods: you • Frozen mashed potatoes and frozen vegetables: check the fat and
can pick up a quick meal at the store’s deli, but look for lower-fat salt content.
versions and avoid mayonnaise-heavy dressings. • Frozen fruit like strawberries, raspberries and blueberries: look for
fruit-only versions—they’re great for quick smoothies.
Quick Tip: For all your product needs,
• Frozen stir-fry rice or pasta and veggies: look for low-fat and sodium
visit www.eas.com for more information.
• 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

With all of these food selections, make sure you combine both protein and
carbohydrate to make a Body-for-LIFE meal.

9 www.bodyforlife.com 1.800.297.9776 10
The Right Products for the Right Goal
Regardless of the goal you’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 you’ve set your goal.

1. Choose Your Goal 2. Choose the Right Products 3. Goal-based Nutrition

Lose Body Fat Myoplex® Lite Goal: Lose Body Fat Noon 5 p.m.
Bars • turkey sandwich on whole wheat bread • 6 ounces grilled chicken breast
Sample Meal Plan • ½ cup cottage cheese • 1 cup brown rice
Shake mixes 7 a.m.
• 1 cup mixed vegetables • 1 cup asparagus
Ready-to-Drink shakes • ½ cup oatmeal
1 p.m. 7 p.m.
• 4 egg whites scrambled
Myoplex® Carb Control™ • 1 serving CLA
• 1 serving CLA (pre-workout) • 1 serving Myoplex Carb Control
Bars 1:30 p.m. Workout • 1 serving CLA
10 a.m.
2:30 p.m.
Shake mixes • 2 whole boiled eggs
• 1 serving Myoplex Lite (within 30
Ready-to-Drink shakes • 1 orange
minutes post-workout)
Margi Faze May help improve body composition

Get Lean and Strong Myoplex® Original Goal: Get Lean & Strong Noon 5 p.m.

Dietary and caloric needs can vary from individual to individual and will be influenced by gender, activity level and age.
• Tuna sandwich on whole-wheat bread • 6 ounces grilled salmon
Shake mixes Sample Meal Plan • 1 banana • 1 cup steamed broccoli
Ready-to-Drink shakes 7 a.m.
• 1 cup cottage cheese • 1 cup brown rice
Muscle Armor® • 2 whole eggs, 2 egg whites, scrambled
• 1 serving CLA • 2 glasses water
• 1 cup mixed fruit
HMB and amino acid • 1 serving CLA
• 1 serving Muscle Armor • 1 serving CLA
supplement 1:30 p.m. Workout • 1 serving Muscle Armor
• 1 cup coffee
2:30 p.m. 7 p.m.
Phosphagen Elite 10 a.m.
• 1 serving Phosphagen Elite • 1 serving Myoplex Original
Advanced creatine supplement • 2 whole boiled eggs
• 1 serving Myoplex Original
• 1 orange
CLA • 1 serving Phosphagen Elite
(within 30 minutes post-workout)

Workout time is for example purposes only. Drink at least 10 cups of water a day.
Chris Chamberlin May help improve body composition
Get Lean and Tone Myoplex® Lite Goal: Get Lean & Tone 10 a.m.
• 2 whole boiled eggs
2:30 p.m.
• 1 serving Betagen
Bars Sample Meal Plan
7 a.m. • 1 orange • 1 serving Myoplex Lite
Shake Mixes Noon (within 30 minutes post-workout)
• 1 serving Betagen
Ready-to-Drink Shakes 8 a.m. • 5 ounces lean grilled steak 6 p.m.
Betagen® • 1 cup oatmeal • 1 cup broccoli • 6 ounces grilled tuna steak
Creatine plus HMB supplement • 4 egg whites scrambled • ½ cup cottage cheese • 1 cup zucchini
• 1 serving CLA • Small salad
CLA • 1 serving CLA
1:30 p.m. Workout • 1 serving CLA
May help improve body composition 8 p.m.
• 1 serving of Myoplex Lite
Jen Weatherman

Build Size and Strength Myoplex® Deluxe Goal: Build Size & Strength Noon 6 p.m.
Bars Sample Meal Plan • Turkey burger on whole-wheat • Grilled chicken breast
bun with tomato slice and fat-free • 1 cup steamed broccoli
Shake Mixes 8 a.m.
cheddar • 1 cup brown rice
Muscle Armor® • 5 egg white omelet with mushrooms
• 1 piece whole-wheat toast • 1 cup cottage cheese with walnut slivers • 1 baked potato
HMB and amino acid • 1 banana • 1 apple • 1 serving Muscle Armor
supplement • 1 cup green tea • Mixed green salad 9 p.m.
1:30 p.m. Workout • 1 serving Myoplex Deluxe
Phosphagen® Elite • 1 serving Muscle Armor
2:30 p.m. 11 p.m.
Advanced creatine supplement 10 a.m.
• 2 whole boiled eggs • 1 serving Phosphagen Elite • 1 serving Phosphagen Elite
• 1 orange • 1 serving Myoplex Deluxe
Ron Tindall

11 www.bodyforlife.com 1.800.297.9776 12
High-Intensity Cardio
Exercise 1. Warm up the first 2 minutes at Intensity
Level 5
The training techniques on Body-for-LIFE are based on universal principles
2. Minutes 2-3 move from Intensity Level
that have already produced breakthroughs in tens of thousands of people. 5 to 6
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. 3. Minutes 3-6, 7-10 and 11-14 work your
way from Intensity Level 6 to Level 9,
maintain for one minute.
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 4. Minutes 15-19 work your way from
you look and feel. This is why Body-for-LIFE’s combination of targeted Intensity Level 6 to Level 10 (High Point
strength-training workouts and high-intensity cardio workouts can be at Level 10), maintain for one minute.
effective. 5. Minute 20 cool down to Intensity Quick Tip: For your cardio workouts, try
Level 5 for one minute. running, bicycling, swimming—anything to
crank up your heart rate.
Strength-Training Exercise Guidelines 10

All Out High-Point. Go For It!

Before you begin, here are a few guidelines to keep in mind: 9

Intensity Level

2nd High Intensity Level

3rd High Intensity Level

1st High Intensity Level
• S trength train intensely, three times per 7
week. On alternating days, perform cardio

Cool Down
exercise, three times a week. 4

Warm Up
• A
 lternate training the major muscles of 2
the upper and lower body on separate 1
workout days. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

• P
 erform two exercises for each major Minutes
muscle group.
Do You Know When You’ve Reached Your High-Point?
• S elect one exercise for each muscle group
and do five sets, starting with a set of
12 reps, then increasing the weight and 1. If you can read a magazine while on the
doing 10 reps, adding more weight and treadmill, you’re nowhere near your High Point.
doing 8 reps, adding more weight for 6 2. If you can speak to the person next to you, you
reps. Then reduce the weight, do 12 more still have a way to go.
reps, and immediately go to another set
3. If you haven’t reached 80% of your maximum
of 12 reps of another exercise for that
heart rate (220 minus your age and multiplied
muscle group.
by .8), take it up a notch.
• F or each muscle group, rest for one
4. When you feel a burning sensation in your legs
minute between the first four sets. Then
and arms, you may be at level 9.
complete the final two sets with no rests
in between (this is called a superset). Wait 5. When you reach the point where you feel you
two minutes before moving on to your can’t take a few more steps, or lift another
next muscle group. Complete this pattern couple of reps, congratulations, you’ve just hit
five times for your upper body workout level 10. Hold on for another 60 seconds and
and four times for your lower body finish with an easy cool down.
workout. QUICK TIP: Alternate weight-training
• Always plan your training beforehand. and cardio workouts for six consecutive
days and rest on the seventh day.

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Bring It All Together Sample Exercises
Carve Your Chest
Example Workout Program DUMBBELL

Upper body strength-training workout*
• Sample exercises:
- Bench Presses
- Shoulder Presses
- Dumbbell Pullovers
Start/Finish Midpoint
- Lying Dumbbell Extensions
- Seated Dumbbell Curls
Tuesday PRESSES*
20-minute high-intensity cardio session

Lower body strength-training workout*
• Sample exercises:
- Lunges *Dumbbells may be used to substitue the
barbell. Always use a spotter.
- Seated Calf Raises
Start/Finish Midpoint
- Crunches
- Reverse Crunches

20-minute high-intensity cardio session Develop Your Shoulders
Upper body strength-training workout*
• Sample exercises:
- Bench Presses
- Shoulder Presses
- Dumbbell Pullovers
- Lying Dumbbell Extensions
- Seated Dumbbell Curls
Start/Finish Midpoint
20-minute high-intensity cardio session LATERAL

*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 Start/Finish Midpoint

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Sample Exercises (cont.)
Strengthen Your Back Sculpt Your Legs

Start/Finish Midpoint
Start/Finish Midpoint

Start/Finish Midpoint
Start/Finish Midpoint

Build Your Arms Define Your Abdominals


Start/Finish Midpoint Start/Finish Midpoint


For more exercises to

add to you workout, visit
Start/Finish Midpoint Start/Finish Midpoint

17 www.bodyforlife.com 1.800.297.9776 18
Thomas Phillips
Lezlee Jones
2002 Champion
1999 Champion

Helpful tips for winning photos

• Please wear the same type of clothing in the “before” and “after” photos.
• Swimsuits, shorts, or exercise clothes are preferred.
• Please remember that if you are covering up parts of your body it will be difficult to
Nancy Fish Kenny Fernandez show your progress.
• Do not cover your legs with long shorts or “cut” them out of the photo.


Before and After Photos • Professional photographs are not necessary, but remember, this is the only way we can see your
transformation, so good, clear photos are essential.
On pages 21 through 24 of the Official Competitor Kit, you’ll find space to affix your “before” and • Try taking them outside in either the morning or the late evening (when the sun is low), as the light is
“after” photos. Please include the four required photos (two “before” and two “after”—each generally better for photos at that time.
showing both front and back views), plus an optional photo of your choice. Your “before” photos • Take your photos against a plain background.
must be taken within three days of beginning the Challenge. Your “after” photos must be taken • To ensure that your before photos turn out, DON’T WAIT UNTIL THE LAST MINUTE TO GET THEM PROCESSED!
within three days of finishing the Challenge. For example, if your start date is January 5th, you could • Please submit 3”x 5” or 4”x 6” photos.
take your photos as soon as January 2nd, or as late as January 8th. We recommend attaching your • Please stand with your arms at your sides in the “before” and “after” photos. No posing, please!
photos to the packet using double-sided tape.
• Please include your whole body, from head to toe.
• Try to fill the photograph with yourself. If you stand too far away it may be hard to see your great results.
• Copyrighted photos will not be accepted unless a signed release of use to EAS® 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 negatives—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.

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Date of my FRONT “BEFORE” photo: / / Date of my FRONT “AFTER” photo: / /

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Date of my BACK “BEFORE” photo: / / Date of my BACK “AFTER” photo: / /

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Inner Transformation Questions:
1. What was the turning point you experienced that made you decide to compete in the Body-for-LIFE Challenge?
Chris Dunlap
2002 Runner-Up

2. What were your initial 12-week goals?

3. Did you accomplish your goals? What new goals have you set for yourself now that you’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.)?

5. Who would you like to inspire to enter the Body-for-LIFE Challenge and why?
Your Inner Transformation
➤ ➤ ➤ Essay Guidelines & helpful tips
• Journal your thoughts and feelings throughout your transformation.
6. If you were selected as a Body-for-LIFE Champion and could choose your reward, what would you choose?
• Use your journal to help you express the change you experienced.
(Get creative—it could be anything—money, car, trip, helping someone else, etc.)
• Practice writing your essay on another piece of paper before
transferring it into the official entry guide.
• Write clearly and concisely, using only the space provided.
• Judges are looking for clarity, originality, sincerity, and
leadership potential. 7. What two suggestions do you have for improving the Body-for-LIFE Challenge?

• Speak from the heart, as though you were sharing your story with 1)
a friend.

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Inner Transformation Essay:

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Official Rules And Regulations
The Body-for-LIFE® Challenge 2009 (“2009 Challenge”) is a self-improvement Challenge combining a body transformation, written questions, and an essay. The 2009 Challenge will be conducted in the United States and

Tips from BFL Champions

will be open to residents of the United States, its territories, and possessions, and Canada only.
Many International EAS-Authorized Distributors conduct their own Challenges. Residents of countries not eligible to participate in the 2009 Challenge should contact an EAS-Authorized Distributor in their area for 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 by visiting www.bodyforlife.com and downloading the kit. Upon completing the 12-week 2009 Challenge (and to be eligible to win a prize package), 2009 Challenge participants must
send their completed Official Entry Kit, which must be in English or French, by mail or express courier (FedEx, UPS, etc.) to: EAS/ Body-for-LIFE Challenge, 3300 Stelzer Rd., Columbus, OH 43219. All Official Entry Kits must
be postmarked or couriered within 15 days of the completion date of their 12-week program. Incomplete and illegible entries will be disqualified. All essays and “before” and “after” photos must be your unpublished,
original story. All entries must be received by December 15, 2009. EAS is not responsible for mail delays, misplaced or lost entries.
Challenge participants may enter the 2009 Challenge more than once. However, each Challenge participant must complete a full consecutive 12-week program (“12-week Program”) in order to be eligible to win and before CHAMPIONS’ Body-for-LIFE
entering into another Challenge round. If submitting more than one Official Entry Kit, the dates of the 12-week Program to which each Official Entry Kit relates must NOT overlap with each other.
Champions will be announced on or before January 31, 2010 on www.bodyforlife.com. Participants may also send a separate, self-addressed, stamped business size envelope, which must be received by February 28, 2010,
to BFL Winners List, 3300 Stelzer Rd., Columbus, OH 43219, to receive a list of Champions. Champions’ Body-for-LIFE™ is the story of personal
How You Will Be Judged
The Body-for-LIFE® Challenge 2009 judges will select one Champion from each Category listed on page 4 of this booklet from all completed entries received by EAS. Judging will be based on the following criteria: outer
success from over 10 years of individuals who have
transformation (“before” and “after” pictures)—50% of total score, and inner transformation (essay and questions)—50% of total score. Eight Category Champions will be selected based on the foregoing criteria. In
addition, two (2) overall Grand Master Champions will be selected—each of whom is determined by the judges to best represent Body-for-LIFE®. The likelihood of winning depends upon the number of entries received,
become Champions and successfully completed the
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.
Body-for-LIFE program.
Who’s Eligible to Enter this Challenge?
2009 Challenge participants must be at least 18 years of age if residents of the United States, its territories and possessions, or over the age of majority in their province or territory of residence if a resident of Canada, before
starting their 2009 Challenge 12-week Program. The 2009 Challenge is subject to applicable federal, state, and provincial laws and is void where prohibited. The book is inspirational, practical and authoritative
Employees of Abbott Laboratories, its affiliates, subsidiaries, and any of their advertising, promotion and internet agencies, or consultants and contractors providing services for the 2009 Challenge, and all their immediate
family members, along with all those with whom they are domiciled, may participate, but are NOT eligible to win. Immediate family means any of the following: spouse, ex-spouse, defacto spouse, child or step-child
with different Champions’ and Challengers’ tips for
(whether nature or by adoption), parent, step-parent, grandparent, step-grandparent, uncle, aunt, niece, nephew, brother, sister, step-brother, step-sister or 1st cousin. Participants in previous Body-for-LIFE® or other EAS
Physique Transformation Challenges may compete, but past Champions of any Body-for-LIFE® or other EAS Physique Transformation Challenge are not eligible to win.
successfully completing the Body-for-LIFE program
Challenge participants are required to use at least one EAS or Abbott Nutrition product (including Myoplex®, AdvantEDGE®, ZonePerfect®‚ Ensure®‚ and Glucerna®* product lines) during their 12-week Program to be and continuing to live the lifestyle years later.
eligible. Save your receipts because Champions will be reimbursed the cash equivalent of the actual retail value (excluding taxes) of any and all EAS/Abbott Nutrition products used during their 12-week Program (up to a
maximum of $1,500) Reimbursements will not be issued unless and until Challenge participants provide copies of receipts to EAS.
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). A medical note from the prescribing physician may be required. All prize winners will be required to sign an affidavit of eligibility, and may be drug and/or polygraph AVAILABLE AT
tested. If any winner is under the age of 21, EAS reserves the right to require the signature of a parent or legal guardian on any documents.

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 2009 Challenge 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 Entry Kit become the sole
and exclusive property of EAS. 2009 Challenge participant scores are proprietary to EAS and will not be disclosed. EAS shall have the sole right in its sole discretion to disqualify any 2009 Challenge participant without
explanation for any reason at any stage of the 2009 Challenge, and EAS shall be fully and completely released and discharged from any liability or responsibility in this regard.
Each 2009 Challenge participant assumes all risk of injury, harm or loss of any kind arising from participation in the 2009 Challenge. 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. 2009 Challenge participants expressly release EAS, its distributors and affiliated companies, and the directors, officers and employees of any of

them from all risk, loss, injury, damage or harm that may arise from participating in the 2009 Challenge.
2009 Challenge participants must notify EAS in writing of any change of address or phone number. Champions who cannot be reached within ten (10) days at the address or phone number in their completed Official

Community Events
Entry Kit will be disqualified.
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 “typical”
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.
Submission of your completed Official Entry Kit in the 2009 Challenge constitutes your express consent and permission for EAS, and any of its affiliated companies, to use your name, photographs and written responses Body-for-LIFE™ community events attract
(in whole or in part) for promotional and advertising purposes to promote EAS, its business, and Body-for-LIFE® worldwide, in any media and in any manner whatsoever, without limitation or restriction or further
consideration of any kind, and such consent is deemed given by your entry and participation in the 2009 Challenge. Submission of your completed Official Entry Kits shall be deemed your acceptance of these Rules and people from all over the United States and
Regulations (as may be amended) and your voluntary transfer to EAS of all right, title, and interest, including copyright, of your photographs and written responses.
the world—bringing together hundreds of
Prizes and Approximate Retail Values
There will be ten (10) prize packages awarded. BFL ambassadors and enthusiasts. At these
Two Grandmaster Champions (1 Male/1 Female). Each Grandmaster Champion prize package consists of US$25,000 cash prize, a BFL Champion leather jacket, reimbursement for the cash equivalent of the actual retail
value (excluding taxes) of any and all EAS products purchased during the 12-Week Program for which receipts are provided to EAS (up to a maximum value of US$1,500), and a free home gym courtesy of Powerblock. events, you’ll be inspired, educated, and
Total prize value of approximately US$29,000.
Six individual Category Champions will each receive a prize package which consists of US$10,000 cash prize, A BFL Champion Jacket, reimbursement for the cash equivalent of the actual retail value (excluding taxes) of
share transformation success stories.
any and all EAS products purchased during the 12-Week Program for which receipts are provided to EAS (up to a maximum of US$1,500), and a free home gym courtesy of Powerblock. Total prize value of approximately
US$14,000 each.
The Family Group/Couples Category Champion and Large Group Category Champion prize packages will consist of a total cash prize of US$10,000 and a free home gym, courtesy of Powerblocks, a BFL Champion leather
jacket for each participant, and reimbursement for the cash equivalent of the actual retail value (excluding taxes) of all EAS products purchased during the 12-Week Program for which receipts are provided to EAS (up to a
maximum of US$5,000). Total prize value for Family Group/ Couples approximately US$15,500 (assumes two members). Total prize value for Large Group approximately US$26,000 (assumes five members.)
All cash prizes will be awarded in the form of a check. Prize values stated approximate the recommended retail value as provided by the supplier(s) and are correct at time of printing. All prize values (or where relevant,
possible maximum value), are in US dollars. EAS takes no responsibility for any variation in prize values.
All winners are responsible for all applicable taxes; prizes are not transferable; and there will no substitutions for the prizes except at the option of EAS in the event of unavailability. All winners must sign a declaration
and release form confirming compliance with the contest rules, acceptance of the prize as awarded and releasing EAS and its affiliates, its advertising and promotion agencies, the contest judges and their respective
officers, directors, agents, representatives, successors and assigns from any liability in connection with 2009 Challenge, the entrant’s participation therein and/or the awarding and use of the prize or any portion thereof.
Cash prizes for Grand Master Champions will be paid out in one year. Champions may be asked to become an exclusive endorser for EAS and 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 There are many events throughout

Except where prohibited by law, as a condition of participating in the 2009 Challenge, participant agrees that (1) any and all disputes and causes of action arising out of or connected with the 2009 Challenge, or any prizes
awarded in connection therewith, shall be resolved individually, without resort to any form of class action, and exclusively by a sole arbitrator in a binding, non-reviewable and non-appealable proceeding conducted in the year which will be highlighted on
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 the bodyforlife.com website. Check
rights to claim, punitive, incidental or consequential damages, or any other damages, including attorneys’ fees, other than participant’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 back often to find an event in your
obligations of participants and EAS in connection with the 2009 Challenge, 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. area to attend and be inspired.
EAS does not necessarily adopt or endorse, and does not accept any liability for, any statements or claims that are made by any retailer or partner or associate, or website content that is posted on retailer or partner or
associate sites.
Failure by EAS to enforce any of its rights at any stage does not constitute a waiver of those rights.
Sponsor: EAS 3300 Stelzer Rd., Columbus, OH 43219. *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.

29 www.bodyforlife.com 1.800.297.9776
Crucial steps to success in your
2009 Body-for-LIFE Challenge
1) Download your official 2009 Body-for-LIFE Challenge entry kit—Enter the
2009 Challenge by downloading the kit at www.bodyforlife.com.

2) Take your “Before” photos—Place “Before” prints on pages 21 and 23

of this booklet.

3) Start your transformation—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 “After” photos—Place “After” prints on pages 22 and 24

of this booklet.

5) Record your inner transformation—Put your transformation into words

on pages 26 through 28.

6) Send in your packet!—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/Body-for-LIFE Challenge, 3300 Stelzer Rd., Columbus, OH 43219.

7) Keep up the great work—Look what you’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:
• Free e-newsletter, featuring:
-Success tips
-New recipes
-Latest research
-Advice from Champions
-Special offers
• Interact with other people doing the Challenge at
the Guestbook
• Blogs with champs and Challenge insiders
• Sample workouts, nutrition plans, recipes, and more…

©2009 Abbott Laboratories

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