Body by vi Challenge Program Guide by ViSalus Sciences
- 1. PROGRAM GUIDE Learn more at http://www.VisalusShakes.com
- 2. W. V I. C W. V I. C W. V I. C OM OM OM WW WW WW W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO WW M WW M WW M WW M Welcome to the ViSalus Sciences® Body by Vi™ 90–Day Challenge! You have taken an important step towards healthier living. This program is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the products, and the community of supportive people to celebrate your success. The Body by Vi™ Challenge is easy, fun, and guarantees results. The Body by Vi™ Challenge is not another fad diet. The program is based on nutrition that helps you burn fat, keep lean muscle, boost your metabolism, and control hunger. The patented ingredients and formulas help you achieve your goals, are easy to use, and taste amazing. No other program offers so much, and so affordably. Also included in our program are nutrition guides, fitness tips and plans, and downloadable tracking tools. These are just a few of the many resources available online at www.BodyByVi.com Every 90 days, set a new “Challenge Goal”. For example, want to continue to lose weight? Record your goal. If you’ve reached your ideal weight, then maybe your next goal is to maintain it, or get fit and active. We wish you the greatest luck and success as you embark on your challenge. We look forward to seeing your results! Starting the Body by Vi™ Challenge is easy Each of the Body by Vi™ Challenge kits contains the “shake mix that tastes like a cake mix”. Vi-Shape® is the perfect way to start you day because it fuels the body with high quality nutrients helping keep blood sugars in a healthy range, providing protein to help keep you feeling full, and supporting a healthy heart, digestive system, and more. A Vi-Shape “I was overweight. I was shake blended with non-fat milk, fruit, and health flavor gives you powerful Tri-Sorb™ tired. I look back now at protein, a full serving of fiber, calcium, 23 Vitamins and minerals. Plus it has prebiotics that help support your body’s natural ‘detox’ process and digestive enzymes to help how different it was and you absorb more nutrition into your body! Compared to other shakes, Vi-Shape is lower sodium, lower fat, lower sugar, higher fiber, and superior nutrition. Other shakes can be not in a good way at all. gritty or leave a bitter after taste, Vi-Shape is smooth, creamy, and sweet. Get started The difference that Body by creating your own ‘custom’ shakes. In this guide are some ideas to get you started. Eat a healthy third meal and supplement your day with snacks like our Nutra-Cookie™. Vi made in my life and the No plan is easier to follow! Our Body by Vi™ Meal Plan gives you an idea of what a week improvements in so many of eating will look like, and provides guidelines for snacks and meals. Drinking plenty of water to keep hydrated is crucial as you embark on helping your body aspects is just so amazing!” feel and live healthier. Add NEURO™ for healthy energy. – Susan Taggart Adding exercise to the Challenge can enhance your results. Whether you want to ease Body by Vi™ Champion into the exercise or seriously work out to build muscle, we have the plan for you. Our Dropped 4 dress sizes on the Transformation Kit easy–to–follow 30–day planners make scheduling workouts and walking a breeze with online videos to help customize your own plan. 2 * Source: U.S. Dept. of Health & Human Services, Centers for Disease Control and Prevention. Learn more at http://www.VisalusShakes.com
- 3. Choose from 4 Convenient Kits To start your program: The Body by Vi™ Challenge comes in four convenient kits with a program to help transform your life. A: Take a “Before” picture You will want to compare it (and share it) when you reach your goals. B: Before July 20 164 lbs. Take your Before July 20 164 lbs. measurements Begin your transformation by recording your Balance Kit $ 49 Shape Kit $ 99 information in a notebook or Save $28 Auto-Ship Price Save $45 Auto-Ship Price the handy progress tracker Balance Your Nutrition Shape Your Body included in your Challenge Kit. You will 30 Vi-Shape® Meal Replacements 60 Vi-Shape® Meal Replacements see how quickly you can transform 5 Shape-Up™ Health Flavor Mix-Ins 10 Shape-Up™ Health Flavor Mix-Ins your body! C: Go online to register and be eligible for Great Prizes! Go to login.bodybyvi.com and enter the user name and password you selected when you purchased your kit. Set your goal and Start Your Challenge. Before July 20 164 lbs. By registering, you will be eligible to Core Kit $ 199 Transformation Kit $249 win valuable prizes just for completing Save $88 Auto-Ship Price Save $100 Auto-Ship Price the Challenge. Ultimate Nutrition Transform Your Body Faster Plus, check out the 30 Vi-Shape® Meal Replacements 60 Vi-Shape® Meal Replacements recipes, meal plans, 5 Shape-Up™ Health Flavor Mix-Ins 10 Shape-Up™ Health Flavor Mix-Ins R E C IP E calorie counters, RE CI PE Vi-pak® 30–day supply 2 boxes NEURO™ REC IPE 2 boxes NEURO™ Smart Energy Drink Mix 1 bottle each Vi-Slim® & Omega Vitals fitness tips and 1 box Vi-Trim® online community. For even more health benefits add the complete Vi-pak® Advanced Anti-Aging and Energy System to your Challenge Kit. D: Earn free product! Want to get your next month’s kit for free? Host a Body by Vi Challenge Vi-pak® is an advanced health system designed to give your body the nutrients that are often hard to get from Party, and invite at least 3 friends to our diets alone. Vi-pak® combines a chelated Multi join the challenge Mineral and Vitamin Formula, a Supercharged 26 with you! Talk to your FREE Antioxidant blend, a patented Anti-Aging and Energy ViSalus Independent Complex,* and double-distilled Omega Vitals oils. Each box Distributor to contains 30 AM and 30 PM packets of complete health support. learn more. Upgrade your Challenge Kit today for only $99. (Save $26 off regular wholesale price!) To order go online or call 877-VISALUS. *U.S. Patent # 5,977,162 3 Learn more at http://www.VisalusShakes.com
- 4. W. V I. C W. V I. C W. V I. C OM OM OM WW WW WW W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO WW M WW M WW M WW M gray The Transformation Kit #1 Kit Preferred by Body by Vi™ Champions When you use the products in this comprehensive program together, you give your body what it needs to lose weight and keep it off. Vi-Shape® Nutritional Shake Mix Vi-Shape® Nutritional Shake Mix is a fusion of 23 vitamins and minerals that your body needs for good health. It includes the perfect blend of high quality proteins, digestive enzymes and fiber. Its Sweet Cream flavor easily mixes with non-fat milk, soy milk, or even water. No other shake tastes as great or offers as much flexibility. Shape-Up™ Health Flavor Mix-Ins Our patent-pending Health Flavors allow you to have an affordable abundance of flavors with health benefits. Simply add one or more to your Vi-Shape® Nutritional Shake Mix for delicious, nutritious flavors on the go! Vi-Slim® Metabolism Boosting Tablets Awaken your metabolism and help your body burn fat, naturally! Clinical studies have shown that the ingredients in this formula help support fat burning, and may help you lose an extra 10 to 15 pounds per year. * Vi-Trim® Clear Control Drink Mix Get “clear control” of your hunger with this powerful, patent-pending drink mix. It mixes clear and is virtually flavorless and odorless. Mix into your shake, or favorite cold beverage between meals. Helps relieve stress of dieting, and provides a calming feeling, while curbing hunger. Omega Vitals Essential Oils Nutritional Supplement The ViSalus Omega Vitals are a robust blend of double distilled fish oils from deep sea fish, along with Evening Primrose oil, flaxseed oil, and pumpkin seed oil for the highest quality , robust blend of omegas. These oils support heart health, joint health, skin health, brain function, and every cell in your body. Since the average diet is lacking these important oils, we’ve included them in the Body By VI kit.. NEURO™ Smart Energy Drink Mix ViSalus NEURO™ fuels your body with healthy energy. Other drinks use high levels of caffeine that can dehydrate you, and high levels of taurine that can leave you feeling jittery. ViSalus NEURO uses healthy herbs like Rhodiola for stamina and endurance, ingredients to support your brain, and your body. With about ½ cup of coffee worth of caffeine, NEURO will energize and hydrate without the jittery effect. 4 *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. Learn more at http://www.VisalusShakes.com
- 5. Body by Vi™ at a Glance BREAKFAST Vi-Shape® Vi-Slim® Vi-Trim® + + = 2 scoops of 8–10 oz. Shake well or Enjoy! Vi-Shape® non-fat milk, add fruit and ice, shake mix soy milk or water and blend well Metabolism booster Hunger Control drink mix. Omega Vitals supplement– 1–2 tablets. Just add to 8–12 oz. of water, juice, tea, or Vi-Shape® shake. Vi-pak® or Omega Vitals Supplement – 1 Softgel Use as needed. SNACK “There are days when I’m just Nutra-Cookie™, fruit, vegetable, Need an energy boost? Add ViSalus or small salad if needed. NEURO™ to your day. You can even going, going, going and I’ve add it to your shake! got to eat something, but I LUNCH don’t want a candy bar. The Vi-Shape ® Vi-Slim ® Vi-Trim ® Nutra-Cookie is great because + + = I can grab one and I’m good 2 scoops of 8–10 oz. Shake well or Enjoy! for the next hour or two.” Vi-Shape® non-fat milk, add fruit and ice, shake mix soy milk or water and blend well – James Cordova Metabolism booster Hunger Control drink mix. Body by Vi Champion Omega Vitals supplement– 1–2 tablets. Just add to 8–12 oz. of water, juice, tea, or Vi-Shape® shake. Gained a “6-pack” for the first time! Vi-pak® or Omega Vitals Supplement – 1 Softgel Use as needed. on the Transformation Kit SNACK DINNER Nutra-Cookie™, fruit, vegetable, or A balanced, sensible meal. small salad if needed. Enjoy! Nutra-Cookie™ ViSalus Nutra-Cookie™ can help you mazmize your results with a healthy snack the whole family can enjoy! With plenty of protein, fiber, fruit and vegetable nutrients, and immune-supporting properties, the Nutra-Cookie is an essential healthy snack. Simply have one Nutra-Cookie between meals to keep your body fueled with more protein, fiber and nutrition to help keep your metabolism running, and your hunger at bay. Or two cookies, or a cookie and a Vi-Shape® Shake mixed in water and you have a perfect fast meal for on the go. In two flavors, Chocolate-Chip, and Oatmeal Raisin. Low gluten content, with prebiotic fibers. Add it to your program today by logging in to your account and adding to your monthly order. 5 Learn more at http://www.VisalusShakes.com
- 6. W. V I. C W. V I. C W. V I. C OM OM OM WW WW WW W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO WW M WW M WW M WW M gray Recipes Have fun creating your own flavors and style by adding fruit, yogurt, or juice to your shake mix. Listed below are some ideas to get you started. For each recipe—blend in a blender until creamy. And then enjoy this delicious, nutritious shake. It’s so good, you’ll think you’re cheating! Fruit Stand Dessert Berry Blast: Apple Pie: 2 rounded scoops of Vi-Shape ® 2 rounded scoops of Vi-Shape® Nutritional Shake Mix Nutritional Shake Mix 8–10 oz. of non-fat milk, soy milk, or 8–10 oz. of non-fat milk, soy milk, or water water 1 small apple—seeded, 1 cup frozen berries (mixed, or any of or 1/4 cup applesauce your favorites) 1/2 tsp cinnamon 4–5 ice cubes 4–6 ice cubes Cran-Blueberry: Coffee House Banana Cream Pie: 2 rounded scoops of Vi-Shape® Café Mocha: 2 rounded scoops of Vi-Shape® Nutritional Shake Mix 2 rounded scoops of Vi-Shape® Nutritional Shake Mix 1/2 cup of non-fat milk, soy milk, or water Nutritional Shake Mix 8 oz. water 1/2 cup cranberry juice (low calorie) 1/2–1 tsp of instant coffee or 8-10 oz. cold 1/2–1 cup yogurt 1 cup frozen blueberries coffee (vanilla, plain, or flavored low fat) 4–6 ice cubes 1–2 tbsp cocoa mix/powder 1 banana 8–10 oz. of non-fat milk, soy milk, or water 1/4 tsp vanilla extract Orange Dream: 4–6 ice cubes 4–6 ice cubes 2 rounded scoops of Vi-Shape® Nutritional Shake Mix Chai Latte: 8 oz. of orange juice 2 rounded scoops of Vi-Shape® 4–6 ice cubes Nutritional Shake Mix 8–10 oz. of non-fat milk, soy milk, or water Peach Dream: 3 tbsp ice tea mix (powder) 2 rounded scoops of Vi-Shape® 1/2–1 banana (optional) Nutritional Shake Mix Cinnamon to taste 8–10 oz. of non-fat milk, Dash each of ginger, powdered cloves, soy milk, or water and ground black pepper 1 cup frozen peach slices 4–6 ice cubes 4–5 ice cubes Other ways to use 1.Mix into yogurt for an 4. Mix into sugar-free on the go treat. pudding mix the shake mix: 2.Mix into cottage cheese 5. Add to pancake mix 3.Mix into oatmeal 6 Learn more at http://www.VisalusShakes.com
- 7. The Body Mass Index “So what is a healthy weight? The weight tables used today are too one size fits all. Overweight, Healthy Weight, and Obesity can be defined by the Body Mass “I just finished my second Index (BMI), calculated as weight in kilograms/height in meters squared. In the shake today. I cannot believe United States, the average adult man has a BMI of 26.6 and the average adult woman has a BMI of 26.5. Though BMI ranges are not exact ranges of healthy how great it tastes! I made and unhealthy weight, studies have shown that health risk increases as BMI increases.” * one this morning with As a population, Americans are slightly taller, and MUCH heavier than 40 years bananas and strawberries ago. We are about an inch taller than we were in 1960 and almost 25 pounds heavier. The average man is now 5 feet 9 inches tall and weights 191 pounds and this afternoon with (vs. 166.3 pounds in 1960), while the average woman is 5 feet 4 inches tall and weighs 164.3 pounds (vs. 140.2 pounds in 1960). The table below shows what orange juice! It is like having would be a healthy weight for the ”average” man and woman today. dessert twice today!” To determine approximately how much you should weigh, see the BMI table below. Set a realistic expectation for yourself, given your age, lifestyle and activity level. Remember that any reduction in weight, no matter how small, has a very positive impact on your WEIGHT (pounds) health. BMI= x703 HEIGHT (inches)2 Weight in Pounds If you want to see how to calculate a BMI without 120 130 140 150 160 170 180 190 200 210 220 230 240 250 using this table: 4’6 29 31 34 36 39 41 43 46 48 51 53 56 58 60 1. Multiply your weight in pounds x 703. 4’8 27 29 31 34 36 38 40 43 45 47 49 52 54 56 4’10 25 27 29 31 34 36 38 40 42 44 46 48 50 52 2. Multiply your height in inches by itself. 5’0 23 25 27 29 31 33 35 37 39 41 43 45 47 49 3. Divide the first number by the second. 5’2 22 24 26 27 29 31 33 35 37 38 40 42 44 46 Height in Feet and Inches 5’4 21 22 24 26 28 29 31 33 34 36 38 40 41 43 5’6 19 21 23 24 26 27 29 31 32 34 36 37 39 40 Here are the BMI guidelines: 5’8 18 20 21 23 24 26 27 29 30 32 34 35 37 38 Under 19 = Underweight 5’10 17 19 20 22 23 24 26 27 29 30 32 33 35 36 6’0 16 18 19 20 22 23 24 26 27 28 30 31 33 34 19-25 = Healthy weight 6’2 15 17 18 19 21 22 23 24 26 27 28 30 31 32 26-30 = Overweight 6’4 15 16 17 18 20 21 22 23 24 26 27 28 29 30 31-39 = very overweight 6’6 14 15 16 17 19 20 21 22 23 24 25 27 28 29 6’8 13 14 15 17 18 19 20 21 22 23 24 25 26 28 40+ = extremely overweight Healthy Weight Overweight Obese 7 *Source: Centers for Disease Control and Prevention Learn more at http://www.VisalusShakes.com
- 8. W. V I. C W. V I. C W. V I. C OM OM OM WW WW WW W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO WW M WW M WW M WW M Healthy Eating If you want to lose weight, you need to make healthy food choices that will keep you full and satisfied without packing on extra pounds. Use the list below as a guideline to help you choose the kinds of foods you should be incorporating into your diet every day. Remember, fruits and vegetables are loaded with vitamins and nutrients, and fill you up without filling you out. A cup of rice or beans can yield 220 to 300 calories or more, while fruits and vegetables are typically only 30 to 85 calories. Cooked Vegetables and Beans: Portion Calories Fiber Artichokes 1 large 30-44 4.5 Asparagus 1/2 cup 17 1.7 Beans, baked with pork & molasses 1 cup 200-260 16.0 Beans, kidney or black 1/2 cup 94 9.7 Beans, Pinto 1/2 cup 150 5.8 Beets 1/2 cup 33 2.5 Broccoli 3/4 cup 30 7.0 Cabbage, white or red 2/3 cup 15 3.0 Carrots 1/2 cup 20 3.4 Cauliflower 1 cup 20 2.3 Chickpeas (garbanzos) 1/2 cup 86 6.0 “I lost 33 pounds with the Eggplant 1 cup 30 6.0 Green Beans 1/2 cup 10 2.1 Body by Vi™ Challenge and Greens, collard, chard, etc. 1/2 cup 20 4.0 Mushrooms 4 large 45 2.0 lost 6 inches from my waist. Okra 1/2 cup 13 1.6 People asked me how I did Onion 1/2 cup 22 1.5 Peas, green 1/2 cup 60 9.1 it, and I told them about Spinach 1/2 cup 26 7.0 the Challenge. Now I have a Raw Vegetables: Portion Calories Fiber successful business growing Avocado 1/2 cup 97 1.7 Broccoli (raw) 1/2 cup 20 4.0 across the nation!” Carrots 1/4 cup 10 1.7 – Bryan Bellville Celery 1/4 cup 5 2.0 Cucumber 1/2 cup 12 0.7 Olives, green and black 6 42-96 1.2 Green Bell Pepper 2 tbsp. 4 0.3 Radishes 3 5 0.1 Tomatoes 1 small 22 1.4 *Results not typical. 8 Learn more at http://www.VisalusShakes.com
- 9. Fruit: Portion Calories Fiber “I am really happy with the Apple 1 medium 70 4.0 products, because I know that Banana 1 medium 96 3.0 Berries 1/2 cup 20-33 1.5-4.6 I’m giving my body what it Cherries 1/2 cup 55 1.0 needs. It isn’t just about losing Grapefruit 1/2 medium 30 0.8 Grapes 20 75 1.0 weight, but getting strong Melon, honeydew and cantaloupe 1/2 cup 42-76 1.5-2 Orange 1 large 70 2.4 and healthy.” Peach 1 medium 38 2.3 – Tosha Cordova Pear 1 medium 88 4.0 Body by Vi Champion Pineapple 1/2 cup 41 0.8 Lost 8-inches from her waist on the Transformation Kit. Plums 2 or 3 small 38-45 2.0 Raisins 1 tbsp. 29 1.0 Grains, Rice, Potatoes, Breads: Portion Calories Fiber Bread, Wheat 2 slices 120 3.6 Bread. White 2 slices 160 1.9 Lentils, brown 2/3 cup 144 4.4 Macaroni pasta 1 cup 200 5.7 Potato, baked 1 small 120 4.2 Sweet potato, baked 1 small 146 4.0 Rice, white (before cooking) 1/2 cup 79 2.0 Rice, brown (before cooking) 1/2 cup 83 5.5 Protein Sources (cooked): Portion Calories Protein Chicken or turkey breast 3 oz. 135-140 25.0 Chicken thigh 3.5 oz. 120 10.0 Lean red meat 3 oz. 145-160 25.0 Beef hot dog 1/4 lb. 352 4.0 Ham 2 thin slices 75 22.0 Shrimp, crab, lobster 4 oz. 120-150 22-24 Tuna 1/2 cup 90-120 25.0 Ocean fish 4 oz. 130-170 25-30 Egg whites 7 egg whites 115 25.0 Nonfat cottage cheese 1 cup 140 28.0 9 *Results not typical. Learn more at http://www.VisalusShakes.com
- 10. W. V I. C W. V I. C W. V I. C OM OM OM WW WW WW W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO W. B ODYB YV I. CO WW M WW M WW M WW M gray Small Successes & Building Lean Muscle To improve your health, and burn more calories it is important to build Lean Muscle Mass. Muscle will burn 30 to 50 calories, while fat burns only 5–7 calories. You can build lean muscle mass with your diet, by eating healthy protein, and the right blend of carbs, or by drinking the Vi-Shape™ Nutritional Shake Mix! Exercise is also good at helping build lean muscle mass. In the U.S., 62% of all adults get no physical activity. Simple walking will help you burn fat, build muscle, and feel great. We recommend that you weigh yourself only once per week. Normal fluctuations and changes in your diet may provide mixed messages if you weigh yourself each day. Don’t get discouraged if some weeks you seem to lose less. Think about each ¼ pound lost as a stick of butter! Imagine that coming off your hips or thighs. Do that each week and in 1 month it will be a pound of fat gone! Muscle Mass Is Worth More – Smaller Size, Greater Health 1/4 LB OF FAT 1 LB OF FAT 1 LB OF LEAN MUSCLE Muscle takes up much less space on your body than does fat. One pound of fat is about the size of a large grapefruit. Yet one pound of muscle is about the size of a small tangerine. Some dieters get discouraged when they don’t see the scale going down, but they should not worry! If your dress size is shrinking, and your weight is not shrinking as fast on the scale…good! That means you are building lean muscle, which will help your body function better and help you feel better. “Neuro™ is awesome brain And for more incentive, six pounds of fat lost is like losing a basketball. A little weight food. It gives the energy level loss can make a big difference in how you look and feel. And if you feel younger, you are! Being overweight or obese is like adding 20 years to your life. If you are obese at 40, your that you’re looking for, there’s body is struggling as if you were much older. no down time, and it tastes So don’t focus just on weight on the scale. Look at how your clothes are fitting. Take a measurement each week of your bust/hips/waist. Track your results and celebrate! You good too.” are taking control of your life and of your health. And to boost your weight loss results, – Domenick Mastrocola and build lean muscle faster, begin an exercise program. Body by Vi Champion The National Academy of Sciences recommends 30 to 60 minutes of exercise each day. Lost 40 Pounds Walking is a great calorie burner. So get moving! on the Transformation Kit! 10 Learn more at http://www.VisalusShakes.com
- 11. Exercise your way to Transformation “My first 90 day challenge Exercise boosts metabolism as well as mood. Jogging in place on a treadmill at the gym is not the only way to achieve results. Many different activities offer calorie burning was more rewarding than potential. Check out the following list for some choices that will have you feeling better anything I had ever tried inside and out. before! I worked hard and Exercise Calories Burned per Hour (varies by body weight) stayed consistent. I was 130 lbs 155 lbs 190 lbs rewarded and encouraged by Aerobics 354 422 518 Basketball 354 422 518 losing 45lbs and 37 inches!* Bicycling, moderate effort (12-14 mph) 472 563 690 I couldn’t believe it!” Cleaning house 207 246 302 – Theresa Moore Dancing 266 317 388 Body by Vi Champion Gardening 295 352 431 Continuing to succeed with Golf 236 281 345 the Transformation Kit! Hiking 354 422 518 Jogging 413 493 604 Mowing lawn 325 387 474 Playing catch, football or baseball 148 176 216 Pushing or pulling stroller with child 148 176 216 Race walking 384 457 561 Racquetball 413 493 604 Rowing, stationary, moderate effort 502 598 733 Running, 5 mph (12 min mile) 472 563 690 Running, 6 mph (10 min mile) 590 704 863 Running, 7.5mph (8 min mile) 783 880 1078 Soccer 413 493 604 Softball or baseball, fast or slow pitch 295 352 431 Stretching, hatha yoga 236 281 345 Swimming laps, freestyle, moderate effort 472 563 690 Tai chi 236 281 345 Tennis 413 493 604 Walk/run-playing with child(ren) 236 281 345 Walking, 3 mph, mod. pace, 207 246 302 walking dog Walking, 4 mph, very brisk pace 236 281 345 Water aerobics, water calisthenics 236 281 345 Weight lifting, light or moderate effort 177 211 259 *Results not typical. 11 Learn more at http://www.VisalusShakes.com
- 12. 1607 E. Big Beaver Rd. Suite 110, Troy, MI 48083 • 877-VISALUS • www.visalus.com T1265US-00 Learn more at http://www.VisalusShakes.com