Table Of Content

CHAMPIONS BBooddyy for LLIIFFEE 12 Weeks to Mental and Physical Strength By the Body-for-LIFE Champions and Challengers with Art Carey We Acknowledge You— We dedicate this book to you: anyone who has ever made Body-for-LIFE a part of their lives and those of you who are planning to. Although there may be a finite number of Champions and Challengers quoted within this book, we represent the millions-strong Community of Body-for-LIFE around the world. We represent your transformations and the continual journey of health and life that starts on Day One, culminates on Day 84, but lasts a lifetime. | 4 Contents We Acknowledge You 4 Body-for-LIFE—A Promise for Life 9 kn“odTawifhcfieenturrg—eea nwlBliyscilhl ePada hto bi wlitelinopotgs wrd ldieot .e ”oanfn d CThroes DsiencCgLBLBHi sAooItIMihfvoFFPddreIeOEEyy N AMSboymsse—nt CO-CHAMPION ‘971997[P1BhnfcR2o eih4eeg9rCaaf0o shown9d uthrlge obr7ealaedtrs fsktd Itm. d eo C eeA>mrounp of twny1trtseii e-n9g ol Craihr0fhennF eit hdl1d l.l b( 2ra iIaPtb nshf nme .aiWrendaloa a epeCmbnlfelihyciigakom laemy esldwnbl:ea eann]da yugse.t ea nrIt ,viht meieIo1 da wnd 2nm.ae a sBcygw iy seal eiindtfohee neun,k n ittgeooshnh oe sdtl)acta. aloltutrhfbe ty1 st,r2h 2a ew4n Cde0he -wpakolsale,us n nI dghdrea,i n doak unliondts-g ott rf bT5-ase0dohee adprdp oa aeiunyn n odmdl dsey .a g bTtueihnyeeg,r Caajunhnndadk l l Ipe fwionzogazdesa BTohdeCLBLyBLBLBH SA-ooooII1IIfMfftooFFoFFPddddrorIOrEEEEyyyyrN-LySI FoEf GRAND CHAMPION ‘981998[K1R13IsIwiI m 7okfm0e9aeCn p0es%sIae9e r hujd llonwob bl8laeevotsil on esmt t.mydthe dGh>Aayped e p n orfrm f1 eA taawaidoe4y otwege np r8>dncp ryat d1eil ihmso bs12ad y Pisn4 aoC sa..aW% r ni ibnchnAo r edoabtdfaof edtlo aie cmkydclccroe soy hIcn pt : nacehff]adinopiedotigut teefienloidndr n smt b1.t,t he y2b1e pbu2 Cwrot o whdmeuayedeol ela erkkonensfsd g,h i emlmmida. pyiyItn o engblrierf tigbeav.eegn rnteI lesykka tnn iteetrh eww cwt hhwIa aewrhn dbaog atuew gltddahg s emya T hcwytoo-h sowaidhertd iavtrI ei tyt“fs uefm odlatceyn. u dTgas ho”lba eaomy luesCetr—h asman foltaly efisu lnfuenagrlttfeei,.l Body-fSotraC-LLBLBLBLBHrAtIooooII2IIFMiffnoFFoFFPdEdddrrIgOEEEE yyyyNC tShhaellenge Crossing the Abyss—The Decisive Chapter 1 Chapter 2 Moment The Story of Body-for-Life Starting the Body-for-LIFE 14 26 Challenge 46 CO-CHAMPION ‘971999[L1MmadsTR13 tnih539eyfyrCdei1fe %ssse9 s she u3 lrzeebbsl9el3afxtls.o.nf s lp m.p-dtBI eeG e>leAyydysrpr .fr ftoiec1 setaeaiFnee2tonteoa ’ nnr5ct>mno rt J de1 htl db b1 i2a nowPh os6Civ ga.sda.Wre 9 sn yshot n e%h tbafufoebeea ritbm a tkolrCc oessistutohodepgi ona yd]h1ivn lo lft2ie,oa n 5nentnnc ng ope1tpeot h ,2aauu csnIns otyiwdim maosfsenap famoeierlnoru kdttbvr,hse e a1eas dc6 l.n kaC .ed9 Ihtvi neahewptalrreoolyedr r cmn kaetgisyonnep gtl eif wfbocoeoort.ug droteky fsit sf m.a a aMtyl.ln ylI t i fnehteonarT.awet o Inr awgvsdnifyeeaod nwybr tmb o ffeooragoostiidmton nta 1hb na5sedat1l ieye rpxseveo liiniruetcg nvai dselielsns. aT ChCLBLBLhBLiBHnAaooooII3IIMkffoFmFoFFPddddr rIOLEEEEyyyypNiSkioen GRAND CHAMPION ‘002000[D2WLtwcmlR1irf hi9oaeke0uCao.nreosc-5n0cks hmuh%gm?hf nl0a oseat Aeabstrdnm nrnno mnGg Aoyddcip,en fan ryo wtgdhgi aAmefoe oo ahrnergwpmnSt i x d1mle>!ee ep 2m PzsAt n e1eC ef4,oWrr2l atliythoIefe0. ie, 5orwn bafbe a-%ncyia14mklnae seo2fsbdl9.o l p:yo uIwls ]ldniafooeoeyhnw e eadnfdikalpn isptdspg1,ho y 2mBym fws ouyywiidc l tfoabyheilu-l lolefemytoddlk oryyt—-sho Lbfa kIafFlon iatlEo d lIet d,nyt ed .rIh lo rowiAtfpouefapt g.soe eh Irvdi’t vne. te srhfT rpfelholioe remmwae Crd iinnn1 htegi9asod..lt 5l eaes rcnpo cgTae eeomtr p cdmhuteaa cyntsyhh t c ebtah eoCbue orh1ncau2 halt.l e5cmcn.oo gyMmmseey.pp lllDfbee.i ottdIeed’ mlliyyyt PlaCnhCLBLBLnBLBHaAooooIIi4IIlMnlffoFFoFFPeddddrrIgOnEEEEyyyyN gSYeour GRAND MASTER CHAMPION ‘012001[G2AwaptrR21ia 94eoseiw0dtC rn6%shraais,0a uoh y ilebsctsbl u1aentothistnsedog da.mg sn tGryA>t hlcot heopf iforennr2 taafr ioelg1tryaoat urn c2 >tnpt gnyhho 1dd rlhea6 bo 2i orPmne.sg,1M Kug .xWrrp%Itc eio rnawee tseogbhfoeslsvlo eie.rekmmtl d rn eIsesmityyce :t pr eudyf1]p aa .d 0 CatiaidWo-bpyh .eoope a uf1eawftamr:2 -orh oa Wroplwnkdwhcei eoes edInoe nbc cnkIuo l.pots u Aosa ldefsllsta leeoymtdr et at oflokero gtearee rmattnhhciyenhe g “rcm,a oaftytmrb easormocu”nk itpt i pnmBhogooew tdnwoeytosTr -tff,roouo kml rdo tl-yerLuaa stIsFysnsoE,so n,fnm o’ssI ro rsmaenebaiitnonloisguzret ei mn pdogay f is tnpbs uwroioitddarneisy,- WTehigeh 4t-T6r-CaMLBLBLBLBHiAniooooII5IInMiffoFFoFFnPdddudrrIgOtEEEEyyyyNe SS-oorl-uLteiossn™ Chapter 3 Chapter 4 Chapter 5 Think Like a Champion Planning Your Challenge The 46-Minute-or-Less 66 88 Weight-Training Solution™ 106 GRAND CHAMPION ‘022002CwatRLL[M2WIB h oodwoheh0eCssoaadisa cttpa0leyushm lhef8tn- l2ofe abtnr.dooesu5degm rf ri o%-gnGteAa Laefdi. np,I fn nbrFr1 tdCne iaoEeA2 foiosedRe nrn sagmwn nyag1 dn ct seea if2udtnoai Peoz r g Cutkeemw1W r rqssdfhaoa8e,ur g soalfeema-o emi2skmirldnygtes 5s s ieaomb:p p nno]iepi r do.oHte yhMdrni esth.yip oa1vW acnda2nois ltcui -hcwahew na tocooednrunfk gel ftseeeouk rxdorossee df b r g,slc seaa Iiu fhsvothpieeegarp edhmrbo emreitntco y pa ff rleaueeoptsyam,e e rtw sna If. lia ktchhmsooo uwaiullyb dt t onoaou’ nfttsf d esTnt eenuocpdetodr i-nicawatghwioyo aaanrnykn ga eyfenrorsdson,. me e TI.x hjetMoheriycenn i e sfItad earm .bet Bhlaieledyy, You’rWe eHCeLBLBLBLBHaAkooooII6IIlMfff oFFoFFPddddwrrSIOEEEEyyyyaiNxSy— There GRAND MASTER CHAMPION ‘032003[F2TbtfaiR11trh n eh82oe0aaCedrc0%mstne a0 huad be lrubb1 l3 y as3trodsn8 seemm d.4a0 a GyAy>i-aa lti psipn f kzfrn1 atconeiiabeen6tohu e vgnri0 >ndtnefw , odd1a rl a8bisr 2ot Pfseis%,’asM s u .Writ1 m pl.btoe2a TheeoyId fesre dtp ai 4 ookblytem0eon esirgrf kotc:a mrh es]retm etnbfC af tegiio rnh bltr4oz hcota1r0 didaiorm2 oactyyu y eut pfsw hmaapM eirsteasos uCraet cntatnohykocnda, es c lmrIlas e ec sleasna3a k gaon8tenenefc- ,idipenr toI lac Itlw erohftdea itwe sehi sltai g.s,ai s o Ia mtcidln cotoegoomcm hti1opdoe6 lenles 0adtet. en e pINnd owreT ogeusaowsnrsnedud ttailsehants,sdasy y. 8ti dt Bf oIoe’pyv oet emthdr hacgseeneo.. kneIn tanem ld bsty,oho Idr b kowyonu edefgnaywht,t AeTroheb iCc2LBLBLBLBHsA0ooooII7IIM ffoFFoFFP-ddddSrrMIOEEEEyyyyoNiSlnuuttioen™ GRAND MASTER CHAMPION ‘042004[M2ImtdinRLL mh owrooe0yeeCawssa s sgfa0tt pshui ssai2t rnl 4ahhgnorts1eorsecgmi .ezi wlté GrbAeeatIa spiss afnrhmd .t,nhigiaa erno adev wrnrn ee sn eIad1d v sYah tse 2 rPIeds r’uM muwiayyWzrl yrteo ofadh ieosrnb ifskerna eit ikglbtnhmeese ogenIy: u, rd b]ttw ior etCBa .espnodthus ddsas1fyiohhn-m2arfegomp d rpwae e-Lmn ideeoidf evee bne d,oktr io.wdts h Ine w’ m’l itanod sfremtekiecde oirehdlr a eegar dondp od otdeo so a igatucibovht,o e fw uoaatnreb dehiot ok.uI . wAt f Ie fm Itel Toelylo ors l ofitWduk k2etaeeu 1deymr e kpay oFtn hpoudaoun nfrsde, is Ilt wt ic.vah oeSneu doneld ntwI eheshrrvaegeewenyr ECahCLBLBLtBLBHa AooooII8IImLMffoFFoFFPddddirrIkpOEEEEyyyyNeiSo an | 133 Chapter 6 Chapter 7 Chapter 8 Week Six—You’re Halfway There The 20-Minute Aerobics Eat Like a Champion 124 Solution™ 146 132 $1 MILLION CHAMPION ‘052005mipai[A2II nnhg nl cae0aCacdran vvo et0npheehmaire e 5nasaupa ge opkm dac,d n$ eree.pnoibp sx1IrIwn eioelif irlenopttecMahF ladttniets orgiai enia glnetmPgtl gy iit ortoymhb roan eaog nnn,,t c edeatf fkhwuoi knCw lececd e paoh us dra sensaea]r ro doiseslamiypn ptns ni oboedaopnacn mw1scti tttoiioae2hvbleimetanit lhs iitwntom i nImyg nfg ei o 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SupTphlee mCCLBLBLBLBHehAooooII9IIMnaffoFFoFFPddddtmrrI OEEEEyySyyNpSoioluntsio’n™ GRAND CHAMPION COUPLES ‘062006[J2CLaetbAh erve 0eveoCaetyi ’rocsf0uwhyr thnukpeot6adhie rt lidmi ysesendGo epgodsipl .nffari -tgIionia tamor cuwetnerphnana d iolls was:s P? b diTeaC”torh dhgWr ho e ,ool Kieraifmuone irmwtd li ewiett esdrtwep rn,a earo]aaiye oln tb liryirdfrnio ge waa1iugdtne g2e,fd ehmss We ltwtosa x sprgnteeueooai,eprto glsnhpkdes auo.asdl nrlnoT ytgtdlh,eora enrw ymest .ef ne:ai J rdkornas nuyhitte ri tad swhk ai.diwnd yWagasiny s.ew g w mw e“e geod oraoiedosd kdgaye ,rfn odtgeiw grorThui unctmorg.o”sdp m beByalypu.v yltesIe stawtr,isena “tgwsWc ehtihrh irbnyei teg iaCng ot haetuanhdrl e sltea oehnb lesvgoeeceusek?t BodyA-f oWr-CeLLBLBLBLBH1eIAooooIIIIFMkff0oFFoFFPEddddrr IOEEEEi yyyyNnCS hthaellenge CHALLENGERS ‘072007[B2FAbbTmm ahefaeo0tCesgre nte ay0rhthdaebhn 7omaeasa cd rnl morllsta rGov titneda(riepnr kCgarsg,aiimoo noah m ngti,adnor n,ydnd, i dbAssi “Pd oeNrC)naiancr zo’s,htaoao k pnwmgnaenfaeadaiemdcldt,y e kf awpoihp Sn ireec]cg iC’ ohkool tlmee ounnhdlhocpue s.shkf1a( ocr BBld2p lreebi iorf c,tes ftawtomefaeo lnrtrelareoe Ceddteg,nh eetokhag a tindassnbh ii aerntl)tlhel re,lalte.yc edi t oCtTa hweiuwohmootrenea..r”n suik Ig ’.Movnph huSeyetlt . u els sofd Mlossiwdpnty ea p 1Cshnes3 aldoayt d hpn,ta eo,wse ufweteogniemh udwnoorse -Te wrw aaorwyhhnelwedeadn eat a’sh tlyB peyaaserov ,enfd maw tym ma-rtfoedyoiglc eryfk-e a LtiatmnIhhFngeeiEyl y r mh.a d biTlsoilad-h srcl reetfkeoag..e rr.I TrOawnCsnLBLBLBLBH1fiAoooonoIIIIMff1oFgFoFFrPddddrrImO EEEEyyyyYNaSotuiorn R1166e.6s8 ul%blt sbs. o>Ad fy1t e6far1t 1l>b2s 5.W.8e%e kbso:dy fat RJKaiethasirdua ll tolsos stA t1 f1t6e2 lr bl bs1s.2. Weeks: RBABdoreaddsneyud dlfot as1nt 0 An( Solfbotwsen .r)i n o1 fs 2min Wgusleec eldekigsi:ts CLDohesrcitrs e1 (a3Fsa lebtdhse .bro)dy fat to 12% Chapter 9 Chapter 10 Chapter 11 The Champions’ Supplement A Week in the Body-for-LIFE Owning Your Transformation Solution™ Challenge 200 166 180 GRAND CHAMPION ‘052007[M2ThawbpaR1a nnyoh4ae0C dddeu2ltsk na0h bhufIdil dnueben7alagsl rtscelye s. m.oov fgn GIEr>eAmf do svprl fr iemie t1tofhaai ne e1oof arF nt5rtfbtdmhn e h dm e1eladatyb t 2h y, Ptstc neMez .ImobW ri rnseuo oeaytietcnds hofshehe y oitu rw ktlhtadgseeoseef yb to: er tear]tnkh urno ,Ce sdt t phIhh phae lrwaaoean 1aynsfed m s2tc ew rp cany dirphltw eeeohairlgi,w dneg omnsdrnyeaent y ubnkbnI dcca ynsbih icoee 2aikwdllsr3da. e ra mfItlep eynebynoe derrs.ul e gneUnecauldvfpont es rig nu.rimtn yniAtio ytzhmtin e le1 ta ot h2mhmlr en enewi enrie nrega,nog eslmdir gk w tysaeohh nnfedweT dc a1nseo ei2 wali.Iygd maI gwh aewseieexn yat deeg psuerk e c1pvstrii4a.,rss es2oeII dt anwapc m.ateo oeli lnug dstsnh hoidaese sthtd te,aw idm1pah 1npeoa5dy,tf It’Ws CeLBLBLBLPBH1eAooooIIeIIMfkfoF2FoFFPrddddrrI sOEEEE1yyyyNoS2n:al Mark Unger M1159a.58r kl%b’ ssb . 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BT T TTE ohhhhaeeeet L24OC••••dik 06hnBBTTea---rrooMMtaa mhaddyiinniiyye pnniiC--nn-ffiuuooGggoh-ttrr anoee--fYYLLsm -ooIITAo’FFoCuu rpSerEErra-LiBL B ruoHLULiRMonponeprebeipwsAcpnaioolIsIice-eglep MrrsP emWL S fBBslSaoFFeoePooddnoilrnddsgulIIutyyht O F tiSEEtoiyy-ooTnNnlr™uE™atSiinoinn ™gT Soolutioon™ls Chapter 12 Day 85—The New You Body-for-LIFE Tools Week 12—It’s Personal 232 254 216 GRAND CHAMPION ‘04 CLBLBHAooIIMfoFFPddrIOEEyyNS The Body-for-LIFE Community 2004 12 weeks later [J2IJcpCaeEwnu novnrho0Coeuldosmauierc u0lplhlypd deelg wl4 iaoinshtehriaeug stmma atisbe—Govnet l se gpeaiu r,s Wo I- gn ialshscudodinihevannxoenee gh nndrb1C n c-g’ftet2 Poeiro tacC-awoutr wrattn gahohtbseemshneueeapftgt e r ki lohmaavlt o peoeonC ivge ratup hwo orlyr]atcairo ohol 2atlrdyweink0on. n—id fn0toigihg,d4 ueP hba tosotu Gt —noretart lr.eynat ah rIdnB’nh em dFyda wrp leCtaDsfro eoshheaom ceac a edlmteabuiddnrmlnpeeuignib drotg,ee o no rbw 4 rmui oa0nlteasf tph zehv2oyetee 0,urt r 0hInIy sne5sd prs e siripsser eokiih qtrhyfe au ,we f tiaarrhiao entafs mnadda c c necsesodnha tm tetarasee np ddgndtldiogeoe i tttdrnhbhey gieedl.ny cnukmD oer inuioumdntrsf ga iechnw c slegaehtur. a rthintAgbhe eeofsattrhdhsreyeteeyr.- TThhee BMoadkyin-fgo ro-fL IaF EC hCahmampiponions’ Yearbook Body-for-LIFE Community 324 | 7 Credits Cover Copyright About the Publisher Abb Ansley Lynn Lingenfelter Anthony Ellis Jeff Seidman Brad Wadlow Porter Freeman Everrett Herbert ° ° ° ° ° ° ° Ralph Zangara Drew Avery Meredith Brown Fred & Renee Scurti Scott R. Nelson Vickie Mangum Jamie Brunner ° ° ° ° ° ° ° David Kennedy Harry Johnson Jr. Brandon McFadden Jeffry Life M.D. Christy Hammons Kelly Adair Pete Holter ° ° ° ° ° ° ° Tom Archipley Mary Queen Chris Whitman Lezlee Jones Allen Bieber Larry Patrick Gary & Amy Arbuckle ° ° ° ° ° ° ° Erin Lindsey Keith Reinholt for Ben Bibler Rory Palazzo Greg Smith Julie Ann Sproles Taizo Ikeda Bonnie Siegel ° ° ° ° ° ° ° Terrence Poindexter Artemis Limpert-Decker Ray Weist Donna Szabo Dr. Bob Karlin Linda Kelley Tod & Tory Nissle ° ° ° ° ° ° ° Jared Horomona Gregory Kemp Joel Marion Jamie Marie Loftis Jerry Mealer Angela Dawn Wiebe Jerry Braam ° ° ° ° ° ° ° Kimberly Cantergiani Victor Carter Merrily Milmoe Brain Traylen Carolyn Culverhouse Richard & Tamra Frye ° ° ° ° ° ° David & Susan Ware Ray Taylor Thomas Phillips Jill Augello Phil Glorioso Maria Ramos David Plew Amy Young ° ° ° ° ° ° ° ° Kaashif Ameer Cheryl Rasmussen Stephen Cater Judy White Dan Harris Virginia Owens Jimmy & Cheri Harris ° ° ° ° ° ° ° Wally Emery Fernando Tarrazo Stephanie Swallows Scott LaPierre Lesley Pinder Ed Klump Mary Johnson ° ° ° ° ° ° ° Joseph Okabe Stephanie Jiminez Mark Beaton Patricia Retoriano Mac Robertson Becky Southard Doug & Jayne Cox ° ° ° ° ° ° ° Susan Grimes Mariah Yu Charles Damiano Jonathan Weigand Sanam Bezanson Kenneth Young Ingunn Bornsdottir ° ° ° ° ° ° ° Mark Groff Rena Reese Garry Snow Debbie Dye Kobbo Santarosa Michelle Lee Elijah & Antonia Myers ° ° ° ° ° ° ° Julie Whitt Aaron Ferguson Andrew Crouch Sarah Brown Mark Unger Jen Weatherman Ted Gertel Ronda Buker ° ° ° ° ° ° ° ° Michael Harris Sylvia Bortman Jahid & Kitara Wilson Papillion Police Force Lorenzo Calderon Joshua Sundquist ° ° ° ° ° Body-for-LIFE—A Promise for Life All of us at Abbott Laboratories, Body-for-LIFE’s parent company, have made a promise to our customers, our communities and our employees. We call it a “Promise for Life,” and this promise challenges us to continually improve and aspire to aim higher. Our goal is to empower people to pursue healthy lives, and this is where our programs come in. They encircle life, from newborns to aging adults, from nutrition and diagnostics through medical care and pharmaceutical therapy. Although Body-for-LIFE may be one of the newest “products” at Abbott, it truly represents the Promise for Life that Abbott has always abided by. From the birth of Body-for-LIFE as part of the EAS brand, the goal has been to change lives, improve health and transform bodies. EAS’ science-based nutri- tional products help transform unhealthy nutrition habits and Body-for-LIFE’s program of nutrition, exercise and inner change helps transform bodies and lives, for life. This next generation of Body-for-LIFE—Champions Body-for-LIFE—stays true to the tenets upon which Abbott was founded over a century ago: inno- vative care and a desire to make a meaningful difference in all that we do. We hope this new book makes a meaningful difference in your life. —Abbott Laboratories | 9 Body-for-LIFE Success Fundamentals In future chapters, we will discuss each essential component of Body-for-LIFE and how they work together to create a comprehensive program. Plus, we’ll share our own secrets for making the program even more effective. But, for now, here’s a quick review of the fundamentals of Body-for-LIFE. When it comes to your body, there are three elements: exercise, nutrition and planning. The Body-for-LIFE exercise essentials: • The 46-Minute Weight-Training Solution: Lift weights three days a week, for no more than 46 minutes. • The 20-Minute Aerobics Solution: Exert yourself aerobically, with intensity, for 20 minutes, three days a week. • Constantly strive for a High Point. • Enjoy a Free Day—rest from your workouts and plan the week ahead. The Body-for-LIFE nutrition essentials: • Follow a balanced diet. • Eat six times a day, including nutrition supplements. • Drink plenty of water; eat lots of fruit and vegetables. • Enjoy a Free Day—indulge your appetite for forbidden foods. The Body-for-LIFE planning essentials: • Plan your goals and what you need to do to achieve them. • Plan your workouts. • Plan your meals. • Plan your week in advance. • Record your progress. When it comes to your mind, the secret is this: It’s where it all begins. It is your mind that exerts its will over your body. To achieve success: • Envision a dream. • Translate that dream into goals. • Know your reasons for your goals. • Convert goals into a positive plan of action. • Practice the Universal Law of Reciprocation every day. That’s it.