OPTIMAL WEIGHT Quick Start

&TM PLAN Guide

*Serving Suggestions Introducing OPTAVIA™ Index Fuelings Welcome...... 4 We’ve searched high and low across the world Habits of Health...... 5 for specialty flavors and unique, good-for-you ingredients to make your experiences with Let's Get Started on OPTAVIA™ Fuelings memorable. Chia seeds Your Journey...... 7 from Bolivia, rosemary from the Mediterranean, thyme from Morocco, cinnamon from Indonesia, Optimal Weight coconut sugar from the Philippines, and more, 5 & 1 Plan™...... 8 all to provide you with the highest quality and best tasting Fuelings. Sample Meal Plan...... 13 These 13 OPTAVIA™ Fuelings contain no colors, Tips for Success...... 14 flavors, sweeteners, or preservatives from artificial sources, and they are non-GMO. To Exercise...... 16 top it off, each Fueling in the OPTAVIA™ Line contains a minimum of 250 million CFU of Additional Weight Loss GanedenBC30® probiotics per serving to support Resources & Support...... 17 your digestive and immune health.

Transition...... 17 These 13 new Fuelings join our portfolio of over 70 Fuelings. In keeping with our heritage Optimal Health and tradition, each Fueling is nutritionally 3 & 3 Plan™...... 19 interchangeable on The Optimal Weight 5 & 1 Plan™ and contains 25 vitamins and minerals, Take Shape For Life®: which you need to stay healthy on your journey Your support system...... 22 to Optimal Wellbeing™.

To learn more, talk to your Health Coach!

VALUABLE CONTACTS Orders and Information: Toll-free: (800) 572-4417 Online: TSFL.com Includes a support center and inspiring success stories

2 | TSFL.COM *Serving Suggestions (800) 572-4417 | 3 ® Step 1: Preparing for Your Journey Welcome to Take Shape For Life Your Health Coach will: • Discuss any questions you have about starting your journey. CONGRATULATIONS! • Partner with you to learn the Habits of Health lifestyle program. Welcome to our Take Shape For Life® community where your success is our success. We are here to support you at every step of • Assist you in completing your Wellbeing Evaluation online. your Optimal Health™ journey. We're so excited that you've chosen Take Shape For Life® as your partner on your health, wellbeing • Guide you to set goals for your health and wellness. and weight-loss journey. Recommended readings: Chapters 1 – 5 in Dr. A’s Habits of Health and Lessons 1 – 7 in Living a Longer Healthier Life: The Companion Guide to Dr. A's Habits of Health. Take Shape For Life’s® innovative products and programs empower and equip you to create Optimal Health™ in your own life. Our comprehensive healthy lifestyle offerings can help you safely and effectively reach and maintain a healthy weight and adopt habits Step 2: Reaching a Healthy Weight for a lifetime of health. There are three components that create a foundation for transformation: To reach a healthy weight using the Optimal Weight 5 & 1 Plan™: 1. Scientifically Proven Products and Programs • Follow the Optimal Weight 5 & 1 Plan™. 2. Your FREE Health Coach and Community of Support • Celebrate victories and highlight opportunities with your Health Coach. 3. The Habits of Health System to Create Lasting Health • Participate in our community through weekly Support Calls and with your At Take Shape For Life®, our commitment isn’t just to weight loss, but to Optimal Health™ — sustaining a life of thriving health that Health Coach online. can improve everyday living. • Learn about the BeSlim® lifestyle. Recommended readings: Chapters 6 – 7 in Dr. A’s Habits of Health and Lesson 8 in Living a Longer Healthier Life: The Companion Guide We’re here for the long haul, committed to a comprehensive approach to lifetime health. Our plans and products are designed to Dr. A's Habits of Health. to change unhealthy habits into healthy ones. We all know habits are difficult to change, which is why personal support through Health Coaches is so effective in sustaining long-term health. The BeSlim® Lifestyle

* The BeSlim® lifestyle is composed of six of these core behaviors that have shown to help sustain a healthy weight. Our ultimate THE POTENTIAL TO LIVE A LONGER, HEALTHIER LIFE goal is for you to have an active life once you’ve lost the weight you desire. Take Shape For Life® is a thriving, vibrant grassroots movement of Health Coaches, Health Professionals, and Clients who are redefining the path to health and wellbeing. Here are the six steps that will help you reach a healthy weight and create the Breakfast every day: foundation for Optimal Health™ and a more fulfilling life. High-quality fuel is essential to start your day off right.

The Potential Exercise: to Live a Longer, Continued exercise increases metabolism and provides strength, Healthier Life* flexibility, and mental clarity.

Support: Your Health Coach helps you reach and maintain your goals with coaching, tools, education, and caring support.

Low-fat meals six times a day: Eating frequently and controlling portion sizes and total calories, especially those from fat, are critical for success.

Individual plan: Create your individual plan for achieving Optimal Health™ and building skills and strategies to cope with everyday life. *No one can predict how long you are going to live, but research suggests that making an overall lifestyle change by taking an active role in your choices and behavior, including losing weight, eating healthier, moving more, and reducing stress, has Monitoring: the potential to help you live a longer, healthier life. Weighing yourself weekly helps you maintain your optimal weight and catch weight regain before it becomes a challenge. 4 | TSFL.COM (800) 572-4417 | 5 Step 3: Transitioning to Eating Healthy Making a transition requires a plan: Let’s Get Started on Your Journey • Start and carefully follow the transition plan as described on pages 17-18. The fi rst three days on the Optimal Weight 5 & 1 Plan™ are critical to your success, so work with your Health Coach to • Work with your Health Coach to calculate the target calorie intake level to maintain your new healthy weight pick a starting day when you don’t anticipate any special events that involve a lot of . Get ready to commit to your (Chapter 12 in Dr. A’s Habits of Health). Optimal Weight 5 & 1 Plan™ and lasting changes for your new, healthier life. • Increase your activity with Habits of Motion as outlined in Dr. A’s Habits of Health. Recommended readings: Chapters 8 – 12 in Dr. A’s Habits of Health and Lessons 9 – 10 in Living a Longer Healthier Life: The Companion Guide to Dr. A's Habits of Health. CONSULT WITH YOUR HEALTHCARE PROVIDER Aside from you, your healthcare provider knows your body better than anyone. That’s Step 4: Learning the Habits of Health (Weeks to Months) why we recommend that you contact your healthcare provider before starting with Developing BeSlim® as a part of your daily routine: Healthy Take Shape For Life® and stay in regular touch throughout your weight-loss progress. Eating • You are learning how to progress your Habits of Motion, how to sleep better, and are working with You’ll want your healthcare provider’s supervision if you are: your Health Coach to establish the support system. • Over the age of 65 HEALTH Recommended readings: Chapters 13 – 18 in Dr. A’s Habits of Health and Lessons 11 – 14 COACH • Under the age of 18 in Living a Longer Healthier Life: The Companion Guide to Dr. A's Habits of Health. • Healthy Healthy Living with diabetes, hypertension, or other serious medical conditions Motion Sleep • Taking Coumadin® (warfarin), lithium, or other medications, especially those for diabetes or Step 5: Optimizing Health for Your Age (Months to Years) high blood pressure Developing an Optimization Strategy: Triad of Maintaining a Healthy Weight • You have reached and are consistently maintaining a healthy weight. MEDICAL CONSIDERATIONS • As you optimize your health, you are experiencing the benefi ts of reaching and maintaining a healthy weight, regularly exercising, and receiving benefi ts of a healthy body, as you may reduce your risk factor for disease*. Do not use the Take Shape For Life® Program if you are pregnant. If you have a serious acute or chronic illness (e.g., heart • You are optimizing your nutritional intake and utilizing recommended supplementation to support your health, such as including attack, cancer, liver disease, kidney disease, anorexia, bulimia, etc.), do not use the Take Shape For Life® Program until your Essential1®: Heart Health* (Chapter 20 in Dr. A’s Habits of Health). For more information and advice, please contact the Take Shape For Life® healthcare provider says you have recovered or that your condition is stabilized. Nutrition Support Team. Note: Rapid weight loss may cause gallstones or gallbladder disease for those at high risk. • Another aspect of optimization is eff ectively managing stress and organizing your life around what matters most to you! Recommended readings: Chapters 19 – 21 in Dr. A’s Habits of Health and Lessons 15 – 17 in Living a Longer Healthier Life: The SPECIAL MEDICAL OR DIETARY NEEDS Companion Guide to Dr. A's Habits of Health. For more information about using Take Shape For Life® with special medical or dietary needs, please visit the “Plan Guides & Tools” section of your Health Coach's co-branded website. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. SPECIALIZED PROGRAMS Step 6: The Potential to Live a Longer, Healthier Life Our specialized Programs can help guide you on your journey. For more information, please visit your Health Coach’s co-branded website to view specialized Program guides for: No one can predict how long you are going to live, but research suggests that making an overall lifestyle change by taking an active role in your choices and behavior, including losing weight, eating healthier, moving more, and reducing stress, has the potential to • Diabetes help you live a longer, healthier life. • Seniors (65 years and older) Continuing Your Journey: • Nursing Mothers • You are reaching for Ultra Health. • Gout • You are learning how to develop ultimate energy control. • Teens (13 to 18 years old) • You are learning to protect your brain function to support your healthy body (Chapter 25 in Dr. A’s Habits of Health). In addition, your Health Coach is just a phone call away and can provide support as you begin. Please note that your • Continue to work with your Health Coach to help you lead a fuller, healthier life and THRIVE! Health Coach and this Program, along with any of its materials, do not in any way constitute medical advice or substitute Recommended readings: Chapters 22 – 26 in Dr. A’s Habits of Health. for medical treatment.

6 | TSFL.COM (800) 572-4417 | 7 The Optimal Weight 5 & 1 PlanTM Lean and Green Meal: THE “LEAN” Fuelings Lean Tips: Each day, you choose fi ve Fuelings from over 80 diff erent, delicious choices, such as shakes, soups, bars, hot beverages, hearty choices, puff s, pretzels, pudding, and brownies. • Portion size recommendations are for cooked weight All the Fuelings have virtually the same nutrition profi le and are interchangeable. • Choose meats that are grilled, baked, broiled, or poached — not fried

• Each week, strive to eat at least two servings of fish rich in omega-3 fatty acids (such as salmon, tuna, Lean and GreenMeals mackerel, trout, or herring) Lean = lean protein Green = non-starchy vegetables • Choose meatless options made with soybeans or textured vegetable protein

Every lean and green meal includes 5 to 7 ounces of lean protein plus three servings of vegetables and up to two servings of Healthy Fats, depending on your lean Lean protein choices. Choose the appropriate serving size of any protein from this list. We’ve broken down protein options into Lean, Leaner, and Leanest. All options are appropriate for the Optimal Weight 5 & 1 Plan™; it’s just divided this You can have your lean and green meal any time of day — breakfast, lunch, dinner, or way to help you make informed food choices. in-between — whatever works best for your schedule. If you like, you can divide the meal into two portions and eat half of it at a time. LEANEST: Choose a 7-oz portion (cooked weight) plus 2 Healthy Fat servings. You’ll fi nd a list of choices for your lean protein and non-starchy vegetables on the following pages. • Fish: cod, fl ounder, haddock, orange roughy, grouper, tilapia, mahimahi, tuna (yellowfi n steak or canned in water), wild catfi sh • Shellfi sh: crab, scallops, shrimp, lobster Healthy Fats • Game meat: deer, buff alo, elk Every day, you’ll incorporate up to two servings of Healthy Fats into your • Ground turkey or other meat: ≥ 98% lean lean and green meal. Healthy Fats are important because they help you • Meatless options: absorb certain vitamins, like A, D, E, and K. They also help your gallbladder • 14 egg whites • 2 cups of Egg Beaters® work properly, so don’t skip them. You’ll fi nd a list of Healthy Fat choices at the top of page 10. LEANER: Choose a 6-oz portion (cooked LEAN: Choose a 5-oz portion (cooked weight) plus 1 Healthy Fat serving. weight)—no Healthy Fat serving added. • Fish: swordfi sh, trout, halibut • Fish: salmon, tuna (bluefi n steak), farmed catfi sh, mackerel, herring • Chicken: breast or white meat, without skin • Lean beef: steak, roast, ground • Ground turkey or other meat: 95 – 97% lean • Lamb • Turkey: light meat • Pork chop or pork tenderloin • Meatless options: • Ground turkey or other meat: 85 – 94% lean • 15 oz Mori-nu® extra-fi rm tofu (bean curd) • Chicken or turkey: dark meat • 2 whole eggs plus 4 egg whites • Meatless options: • 15 oz Mori-nu® fi rm or soft tofu (bean curd) *Serving Suggestions • 3 whole eggs (limit to once a week) (800) 572-4417 | 9 Healthy Fat Servings MODERATE CARBOHYDRATE A Healthy Fat serving should contain about 5 grams of fat and less than 5 grams of carbohydrates. Add 0 – 2

Healthy Fat servings daily based on your Lean choices: 1 ⁄2 cup: asparagus, cabbage, cauliflower, , fennel bulb, kale, portabella mushrooms, cooked spinach, • 1 teaspoon of canola, flaxseed, walnut, or oil summer squash (scallop or zucchini) • Up to 2 tablespoons of low-carbohydrate dressing • 5 – 10 black or green • 1 teaspoon of trans fat-free margarine HIGHER CARBOHYDRATE

For those requiring additional meatless choices, please refer to our Meatless Options list on the Vegetarian 1 ⁄2 cup: broccoli, red cabbage, collard or greens (cooked), green or wax beans, kohlrabi, okra, peppers Information Sheet, or contact Nutrition Support at [email protected]. (any color), scallions (raw), summer squash (crookneck or straightneck), tomatoes (red, ripe), turnips, spaghetti squash, hearts of palm, jicama (cooked), Swiss chard (cooked) Lean and Green Meal: THE “GREEN” Too busy to cook? Choose three servings from our Green Options list for each of your lean and green meals. Try our Flavors of Home® line. It’s the perfect answer to dinner when life’s just too busy for cooking. Each Flavors of Home® option is a complete lean and green meal on the Optimal Weight 5 & 1 Plan™ — with the right portions of We’ve broken down vegetable options into Lower-, Moderate-, and Higher-Carbohydrate levels. All options lean protein, vegetables, and fat. Store Flavors of Home® meals in your cupboard, and pull them out whenever you are appropriate on the Optimal Weight 5 &1 Plan™; the list is divided this way to help you make informed find yourself with a calendar that’s too full for cooking. Each meal is made with nutritious, delicious ingredients that food choices. taste like homemade but take only minutes to microwave.

NOTE: All vegetables promote healthful eating; however, during the weight-loss phase of your Plan, we do eliminate the highest- ™ carbohydrate vegetables (such as carrots, corn, peas, potatoes, onions, edamame, and Brussels sprouts) in order to enhance your weight-loss results. Once you’ve reached your weight-loss goal, we encourage you to include ALL vegetables for long-term health. Extras for the Optimal Weight 5 & 1 Plan Optional Snacks Choose 3 servings from the Green Options List In addition to your five Fuelings and one lean and green meal, you may choose to include ONE of the following optional 1 snacks each day. Plan-approved optional snacks include: 2 (unless otherwise specified) 1 SERVING = ⁄ CUP VEGETABLES • Take Shape For Life® Snacks, such as the Sea Salt Popcorn, Apple Cinnamon Crisps, and Rosemary Sea Salt Crackers • 3 celery stalks LOWER CARBOHYDRATE • 1 fruit-flavored sugar-free Popsicle® • ½ cup serving sugar-free gelatin, such as Jell-O® 1 cup: collards (fresh/raw), endive, lettuce (green leaf, butterhead, iceberg, romaine), mustard greens, spinach • Up to 3 pieces of sugar-free gum or mints • 2 dill pickles spears (fresh/raw), spring mix, watercress, bok choy (raw) • ½ oz of nuts: almonds (10 whole), walnuts (7 halves), or pistachios (20 kernels)* 1 ⁄2 cup: celery, cucumbers, white mushrooms, radishes, sprouts (alfalfa, mung bean), turnip greens, arugula, nopales, escarole, jalapeño (raw), Swiss chard (raw), bok choy (cooked) *Be mindful that nuts are a rich source of healthy fat and additional calories — choose this optional snack sparingly.

10 | TSFL.COM (800) 572-4417 | 11 Extras (cont.) Sample Meal Plan for the ™ Optional Optimal Weight 5 & 1 Plan A serving should contain no more Jeremy lost 62 lbs* than 1 gram of carbohydrates per serving. You ™ *Average weight loss for Clients Planning what you’ll eat each day — and when — is an important key to success with the Optimal Weight 5 & 1 Plan . can have up to 3 condiment servings per day on the Optimal Weight 5 & 1 PlanTM Below is a sample meal plan to give you an idea of how the Plan can work for you. We recommend eating every two with support is 20 pounds. on the Optimal Weight 5 & 1 Plan™. to three hours. Meal plans can be modifi ed according to your own food preferences and schedule. Talk to your Health Coach today. Examples of a condiment serving include: Remember, you can have your lean and green meal any time you like. You can also divide your lean and green meal into • ½ teaspoon most dried and , catsup, BBQ , two equal portions and consume one at lunch and the remainder at dinner. For example, try having 3 ounces of chicken or breast with ½ cup of broccoli at lunch and 3 ounces of chicken breast plus 1 cup of zucchini at dinner. Eat only the specifi ed • 1 teaspoon balsamic amounts of meat and vegetable portions each day, and be sure to always get in your fi ve Fuelings. • 1 tablespoon minced onion, yellow mustard, , , You’ll fi nd lots of recipes and meal planning tools on Take Shape For Life® Pinterest page, or ask your Health Coach. low-fat or fat-free milk/soy milk • 2 teaspoons lemon/lime juice • 1 – 2 tablespoon sugar-free fl avored (Take Shape For Life® Sugar-Free Syrup, DaVinci®, Torani®, etc.) SAMPLE MEAL PLAN • 1 zero-calorie sweetener • 1 cup refrigerated, unsweetened original or vanilla almond milk Breakfast: 1ST Fueling Mid-Afternoon: 4TH Fueling For a more comprehensive list of condiments and portion • Mixed Berry Cereal Crunch • Crunch Bar recommendations, visit TSFL.com. Mid-Morning: 2ND Fueling Dinner: Lean and green meal Flavor Infusers® • • * Dutch Chocolate Shake 5 oz grilled salmon Enjoy your daily water intake — infuse it with fl avor! 1 • 1 ⁄2 cups cooked asparagus Essential 1®: Calorie Burn (Limit to three per day) • Lunch: 3RD Fueling • Essential 1®: Antioxidants • Sour and Chive Evening: 5TH Fueling • Energy Infusers Mashed Potatoes • Brownie Soft Bake

*You can have up to fi ve servings a day on 12 | TSFL.COM Optimal Weight 5 & 1 Plan™ in addition to (800) 572-4417 | 13 your fi ve Fuelings. Tips for Success Seeing Results Some people lose weight quickly in the first few weeks, and then slightly slower (yet steady) results as they Shirley lost The First Few Days go along. It’s important to weigh yourself regularly 191 lbs* As you begin the Optimal Weight 5 & 1 Plan™, you may feel hungry, (same scale, same time of day, same clothes each time). *Average weight tired, or irritable as your body adjusts to the reduction in calories. loss for Clients on the Sometimes your weight will change, even in the same day, Optimal Weight 5 & 1 PlanTM due to differences in fluid, hormones, and other factors. This is temporary, but make sure you keep close watch on your with support is 20 pounds. hunger during this time. Beyond pounds, notice how your clothes fit as you lose If you’re excessively hungry or tired in the first few days, have an extra body fat and inches. Most importantly, check in with how Fueling or a couple additional ounces of lean protein (egg whites, etc.). It’s you feel physically, mentally, and emotionally. better to have an extra Fueling than to go off your program entirely. Within a few days, these symptoms will disappear, leaving you feeling energized Hitting a Plateau and confident. Remember, the support of your Health Coach will be so important as you begin your journey, so don’t hesitate to reach out to At some point, you may find that your weight loss slows them if you have questions or need additional support. down or seems to stop. If you notice you haven’t lost any additional weight within a two-week period:

You can make this adjustment period easier by doing the following: • Make sure you’re following your plan exactly, not • Drink plenty of water — at least eight glasses (64oz) a day. skipping Fuelings, sticking to your lean and green meal • Choose a start date when you don’t expect any special guidelines, and weighing and measuring your food-centered events. portions carefully. • Stay busy. • Make sure you’re drinking plenty of water — at least • Remind yourself that you are on a journey to improve your health, and take it one day at a time. 8 glasses (64oz). • Avoid the sights and smells of food, and stay focused on your health goals. • Pick the lowest-carbohydrate vegetables from your Going Forward Green Options list (page 4). Here are some ways to make the Optimal Weight 5 & 1 Plan™ easier and more effective: • Skip optional snacks to further reduce your carbohydrate intake. • Keep a food journal to track your successes, challenges, feelings, and observations, or track online with a food and activity tracker. • Space your Fuelings carefully. Eat every two to three hours to help control your blood sugar and maximize steady weight loss. • Try a new form of exercise or add extra time or intensity to your current routine. • Don’t skip Fuelings, which can decrease your nutrient balance and slow down your metabolism — and your weight-loss results. • Eat slowly and mindfully. Spend at least 15 minutes eating each Fueling. Cut bars into small pieces, and eat one little bite at a time. • Drink lots of fluids. Make sure you get at least eight glasses (64oz) of water each day. In addition, you can have calorie-free beverages like unsweetened tea or coffee, sparkling water, or diet soda. • Limit caffeine to 300 mg a day. Following a reduced-calorie meal plan might make you more sensitive to caffeine. • Avoid alcohol, even low-carb versions, since alcohol adds non-nutritious calories, stimulates your appetite, and can deplete your body of water. Even one drink can slow your weight loss.

14 | TSFL.COM (800) 572-4417 | 15 Exercise Additional Weight Loss Regular exercise helps you lose weight and is particularly Resources & Support important in helping you maintain your weight loss for the long term. If you do not currently exercise, we recommend •  waiting two to three weeks before you begin an exercise Your Health Coach: Caring, knowledgeable, one-on-one support provided by your personal Health Coach is what program. Start an exercise program slowly, and gradually makes Take Shape For Life® different from any other healthy lifestyle program. Lean on your Health Coach for increase the time and intensity as your body allows. support as you begin your Optimal Health™ journey. Choose an activity that you enjoy so you will stick with it. • Dr. A’s Habits of Health System: Contains everything you need to replace any poor eating and other lifestyle habits Most of our Clients find walking to be the easiest activity you might have developed with healthy ones that will contribute to your long-term success. Talk to your Health to incorporate into each day. Start with a 10-minute walk. Coach today about the Habits of Health System! You can also dance, swim, walk the dog, take the stairs, go to the gym, or perform any activity that you enjoy and are • Weekly Support Calls: Tune into the weekly support calls led by Health Coaches and Healthcare Professionals to ask able to do. Refer to the Take Shape For Life® Exercise Guide questions, learn more about the program and products, and receive the support you need. for more tips. • Recipes: Visit the Take Shape For Life® Pinterest page for lean and green meal and Meal Makeover recipes. If you currently exercise, we recommend cutting your •  exercise program in half for the first three weeks to adjust Social Media: Look for Take Shape For Life® on Pinterest, Facebook, Instagram, Twitter, and Snapchat. to the new calorie level. Afterward, you can increase the • Dining Out Guide: This guide is designed to help you make healthy choices when you dine out, whether you’re at time and intensity of your exercise plan. Listen to your a sit-down or fast-food restaurant. The guide features everything from food and behavior tips to specific lean and body, and only do what it allows. Limit your exercise to 45 green meal options at many popular restaurants and is available on you Health Coach's co-branded website. minutes a day. We recommend that you consult with your healthcare provider before beginning any exercise plan. The instructions and advice in this guide do not substitute for medical consultation. As with any exercise plan, if at any Transition point during your workout you begin to feel faint or dizzy or have physical discomfort, stop immediately and consult ® a physician. LIVING THE BeSlim LIFESTYLE Once you’ve reached your weight-loss goal, it’s time to make the transition into lifelong healthier eating with the Talk to your doctor or a personal trainer to find an exercise BeSlim® lifestyle. program that is right for you. The idea behind the Transition phase is to gradually increase your calorie intake over time, while re-introducing a wider If you have problems with the nerves in your feet or legs, variety of . During Transition, you incrementally increase your daily caloric intake by reintroducing a different food your doctor may want you to do a type of exercise that group each week. The actual number of calories you need after Transition to maintain your weight is individual and won’t put stress on your feet, such as swimming, bicycling, varies depending on factors such as height, weight, gender, age, and activity level. For Sample Transition Meal Plans, rowing, or chair exercises. please visit the Program Guide section under Tools and Support of your Health Coach’s co-branded website. Follow this 6-week transition to an ultimate goal of less than 1,550 calories a day. No matter what kind of exercise you do, you should warm up before you start, and cool down when you’re done. To warm up, spend five to 10 minutes doing a low-intensity exercise such as walking. Then gently stretch for another five to 10 minutes. Repeat these steps after exercising to cool down. *Consult your healthcare provider before starting an exercise program.

16 | TSFL.COM (800) 572-4417 | 17 The Take Shape For Life® Optimal Health 3 & 3 Plan™ brochure will help you create an individualized approach to staying The Optimal Health 3 & 3 Plan™ at your new, healthier weight. Sustain your healthy weight with the Optimal Health 3 & 3 Plan™. This nutritionally balanced meal plan is easy-to-follow SAMPLE TRANSITION CHART and consists of 3 Optimal Health™ Fuelings and 3 balanced meals. It also allows you to substitute foods in just the right portion sizes for variety and flexibility. As referenced in Dr. A's Habits of Health and as part of a healthy lifestyle, you should Target # of Lean and eat small meals every 3 hours, and this plan reinforces that particular Habit of Health! Week calories Fuelings Green Meals Additions

1 850 – 1,050 5 1 1 cup (2 servings) of your favorite vegetables (any kind)

In addition to your • 1 cup of your favorite vegetables 2 900 – 1,150 4 1 ADD • 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries (2 servings)* Fuelings

In addition to your • 1 cup of your favorite vegetables AND 3 Easy Steps • 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries* 1. Calculate your Total Energy Expenditure (TEE), which is the number of calories you burn each day. 3 1,000 – 1,300 4 1 Visit TSFL.com/optimalhealth to use our easy TEE calculator. The Optimal Health 3 & 3 Plan™ takes a commonsense approach to sustaining a healthy weight based on the idea of ADD balancing your food intake with the calories you burn. • 1 cup of low-fat or fat-free dairy (1 serving) 2. Choose your meal plan based on your TEE. Our Registered Dietitians have developed a variety of meal plans ranging from 1,200 – 2,500 calories. Information In addition to your about these and other specific meal plans are available at TSFL.com/optimalhealth. Remember, your meal plan will • 1 cup of your favorite vegetables AND consist of 3 Optimal Health™ Fuelings and 3 balanced meals on most calorie plans. • 2 medium-sized pieces of fruit OR 1 cup of cubed fruit or berries* AND 3. Familiarize yourself with the Plan’s food groups, which include a combination of fruits, dairy, starches, • 1 cup of low-fat or fat-free dairy proteins, fats, and vegetables. 4-6 1,100 – 1,550 3 1 To add variety, select foods from the Healthy Exchange Options as substitutions. You can also have 1 Free Choice each day. All of the foods listed in the Healthy Exchange Options are approximately 100 calories and can also be ADD used as a Free Choice. Suggestions for both Healthy Exchange Options and Free Choices can be found at • 4- to 6-oz serving of lean meat (one serving)** AND TSFL.com/optimalhealth. • 1 serving of whole grain (one serving)***

*Fresh, or, if canned, unsweetened and packed in juice, not syrup. **Grilled, baked, poached, or broiled — not fried. 1 ***Examples: 1 slice of whole-grain , ½ whole-grain English muffin, ¾ cup high-fiber cereal, ½ cup whole-wheat pasta, or ⁄3 cup brown rice.

*Serving Suggestions

18 | TSFL.COM (800) 572-4417 | 19 Get started today! WHAT DO I DO IF THE WEIGHT STARTS TO COME BACK? Make it easy to follow our Optimal First, don’t panic! Know that you’re still in charge of your body and your choices. By choosing to confront weight Health 3 &3 Plan™ — or simply gain while it’s still manageable and taking appropriate action, you’re expressing your commitment to your maintain a healthy lifestyle — Optimal Health™ journey. by choosing one of our Optimal Health™ Kits and joining the Review your diet and exercise with a food journal or online activity tracker. BeSlim® Club! FREE • Are you basing your calories on your correct Total Energy Expenditure (TEE)? BeSlim® Optimal Health™ 3 & 3 Kit • Are you eating proper portions? SKU# 74781 • Are you concentrating on the most nutrient-dense/calorie-sparse choices in each food group (skim milk New to our Optimal Health 3 & 3 instead of 2% or whole, broiled meat instead of fried, etc.)? Plan™? Our BeSlim® Optimal Health™ • What about condiments? Did you switch to a higher fat salad dressing, drink a bit more alcohol than usual, 3 & 3 Kit is the perfect introduction or start adding milk or creamer to your coff ee? Little changes over time can make a diff erence; your choices to our Optimal Health™ Fuelings! determine whether the changes are positive or negative. It contains a sampling of all of our convenient healthy Fueling options, If you’ve regained weight, take an honest look at why the weight came back, and see if there are areas in your life where including bars, shakes, snacks, and you can make lasting changes. Watch portion sizes, reduce stress, talk to your Health Coach, and take steps to address the so much more! And if you earn our emotional issues that can undermine your success. special off er of 5 free boxes*, you’ll receive enough Fuelings for 30 days on the Optimal Health 3 & 3 Plan™! $255.55

Optimal Health™ Kit SKU# 74814 Our Optimal Health™ Kit contains even more of our Optimal Health™ Fuelings to keep you at a healthy weight on the Optimal Health 3 & 3 Plan™. It features two boxes of all seven of our Optimal Health™ Fuelings, a variety of our Flavors of Home® meals, an Essential 1: Calorie-Burn Flavor Infuser™, and a free blender bottle. $297.65

*Serving Suggestions

*If you're a new Client or a current Client who has never ordered an Optimal Health™ Kit before, you can choose 5 FREE Boxes of Optimal Health™ Fuelings when you order one of our Optimal Health™ Kits and join the BeSlim® Club!

20 | TSFL.COM (800) 572-4417 | 21 PLAN AHEAD To make sure you don’t run out of Fuelings, contact your Health Coach and re-order at least two weeks before your supply Client Solutions Center runs out. Your Health Coach can help you select individual foods or convenient BeSlim® Kits! Allow five to seven business days for shipping. (800) 572-4417 As you are committing yourself to improving your health for the long term, let Take Shape For Life® help you save along the way. Join the BeSlim® Club today, and enjoy reduced or free shipping and Rewards as you enjoy success on your Optimal Health™ journey! PLACING AN ORDER Your Health Coach’s You can: It’s easy to sign up for our FREE BeSlim® Club! Information • Order directly from your Health Coach • Order online at TSFL.com or through your Health Coach’s website Purchase a BeSlim® Kit and receive these great benefits!* • Call our Client Solutions Center at (800) 572-4417 • 5 FREE Boxes of Fuelings on your first order Name (a potential savings of up to $114.75) Be sure to use your Client ID# whenever you order. • Free shipping on every order** • Earn Rewards on every BeSlim® Club order Payment • Unlock exclusive offers and special discounts, just for you ID# Have your Visa, MasterCard, Discover, or American Express card ready • Best of all, your order ships automatically each month, so you’ll never find yourself short if you forget when you call (no checks or C.O.Ds).

Shipping And if you’re eager to try something different, you can always modify your order. All orders are processed within 24 hours and shipped the next business Phone # *or have your order total more than $310. **over $250; and reducing shipping on all orders over $150 day. Allow five to seven business days for standard shipping; three to four business days for expedited shipping (additional charge). BeSlim® Join today! Enroll with your Health Coach or call toll-FREE (800) 572-4417. Club orders of $250 or more (after discounts) get FREE standard shipping anywhere in the continental U.S. Talk to your Health Coach about the great benefits of this program, or visit TSFL.com for details. Email Exchanges and Returns Contact your Health Coach, refer to the policy printed on the back of ® your packing slip, or visit Your Health Coach's co-branded website for Take Shape For Life : Your Support System more information. Three times a week, you can touch base through interactive calls that help you achieve your health goals and maximize your Your Client ID# success with valuable information and tips from Health Professionals and Health Coaches. Contact your Health Coach, or visit your Health Coach’s co-branded website and click on the “Tools & Support” tab, to find out how you can participate!

NUTRITION SUPPORT Website [email protected] • Get help with your program, nutrition information, and exercise guidelines. • Ask questions about products and food allergies. • Get support.

22 | TSFL.COM (800) 572-4417 | 23 Heather had always dealt with obesity for the past 20+ years. In April 2013, she hit her highest weight: 257 pounds.

Heather was exhausted each day. As she put it, “[I was] struggling to perform everyday activities and wearing braces on my feet to just walk. I saw a life of being wheelchair bound.” At 40 years old, this notion scared Heather enough to take action. It was a ecting not only her, but her family as well. Enough was enough. Heather was ready for a change.

Heather lost 127 lbs!*

Heather reached out to a friend who was losing weight on the Take Shape For Life® program. Over the course of the next 14 months*, Heather learned how to properly fuel her body.  e process helped her deal with “the mental issues of food addiction that had plagued me my whole life.” In the end, Heather lost the weight she wanted to lose. Her son and husband, who joined her on the program,

lost weight as well! *Average weight loss for Clients on the Optimal Weight 5 & 1 “To say this has changed our lives would be an understatement. I don’t plan on Plan™ with support is 20 pounds. Clients ever going back to that life I ‘wasn’t’ living! I am now a full time Certi ed Health are in weight loss, on average, for 12 weeks. Coach with Take Shape for Life® and get to walk the same journey with many others. It’s a blessing to me and helps me stay accountable on my own ongoing journey of health and wellbeing.”

© 2016 Take Shape For Life® Owings Mills, Maryland 0716 | TS-0369-GUI_QS41031