Shapeguide

ShapeWorks™ at a Glance . . . . . . . . . . . . . . . . . . 4
Know Your Body 6
Your Shape . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Enjoy Your Ideal Meal 8
Personalization . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Ideal Meal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Protein Snacks . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Carbohydrates: A Rainbow of Foods. . . . . . . . . . 11
Making Sense of Carbohydrates . . . . . . . . . . . . . 12
Your Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . . 13
Food Charts. . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
7-Day Meal Plan . . . . . . . . . . . . . . . . . . . . . . . . 16
Optimize Your Success 18
Trigger Foods . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Overcoming Hurdles . . . . . . . . . . . . . . . . . . . . . 20
Personal Vision. . . . . . . . . . . . . . . . . . . . . . . . . . 21
Shape Up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
Tools for Success . . . . . . . . . . . . . . . . . . . . . . . . 23
Tips for Healthy Living . . . . . . . . . . . . . . . . . . . . 24
“We Lost 116 Pounds.” . . . . . . . . . . . . . . . . . . . 26
Table of Contents
Table of Contents
2

Foreword
My experience with thousands of patients over the past 25 years has taught me that a
one-size weight-loss plan does not fit all. Individualized approaches to getting into
shape work best–approaches in which people use programs customized to their own shapes and body composition, approaches
that fit their lifestyles and their personalities.
My theories and philosophies of weight loss are reflected in the ShapeWorks™ program. A healthy diet is one in which you
eat an amount of protein in your diet that is matched to the protein needs of your body. And it helps you build or maintain
lean muscle, which burns calories and helps keep your metabolic rate up. You learn to watch the calories you burn at rest and
how fast you can lose weight on the number of calories in your personalized weight-management program. You also learn
what your target weight (based on the proper ratio of fat to lean) should be and see how it compares to what you think you
should weigh.
If you tried to get all the protein you needed from foods such as meats, you would consume too many calories, because protein
usually comes with extra fat calories in these foods. But by using a variety of delicious, protein-enriched meal-replacement
shakes, you can easily obtain the protein your body requires to build or maintain lean muscle mass and feel full and satisfied.
High-protein shakes, along with healthy meals and exercise, can help you realize easy and lasting weight loss. A healthy meal
also is rich in colorful fruits and vegetables. This is because the substances that give fruits and vegetables their “color” (called
phytonutrients) may provide a number of health benefits. In addition, this program guide also discusses the role of exercise
in building lean body mass (muscle) and in reducing stress.
In my practice at UCLA, I have helped people learn about their individual bodies and, based on that, how to eat better and
lose weight.* Today, I am proud to be the Chairman of the Scientific and Medical Advisory Boards for Herbalife International,
one of the largest distributors of high-quality meal replacements in the world. Herbalife has embraced the ideas and the science
that I have used in my practice. I hope this program helps you achieve your goals and your ideal weight.
David Heber, M.D., Ph.D.
Los Angeles, California
March 2004
*Dr. Heber’s title is for identification purposes only. The University of California does not endorse specific products or services as a matter of policy.
Foreword
3
C M Y K

Times
A Day
It’s as easy as 3-2-1:
3
Take your supplements
three times daily to
enhance your health
and give your body the
benefits of Cellular
Nutrition.
Cellular Nutrition and the
Power of Protein
At Herbalife, we understand the
challenges you face when it comes to
losing weight. That’s why we’ve
created the ShapeWorks™ Program.
A breakthrough in weight loss, the
ShapeWorks™ Program combines our
25-year heritage of weight loss with
the latest in scientific research. By
combining Cellular Nutrition and the
power of protein, you experience more
energy and control hunger while you
lose weight. The ShapeWorks™
Program is simple, healthy, and best off
all-it works.
At A Glance
4

Shakes,
Personalized
Colorful
Meal
Enjoy two meal-
replacement shakes,
personalized to the
protein needs of your
body, plus protein
snacks to keep your
metabolism up and
hunger at bay. No
need to count calories.
Shakes are simple,
delicious and fun.
2 1
Eat a healthy meal
including plenty of
colorful fruits and
vegetables.
Delicious and Nutritious
2 shakes a day + 1 colorful meal
+ protein snacks
At A Glance
5
C M Y K HerbalifeGree

Shape and weight are related, but they’re not the same thing. You have inherited
one of the natural body shapes, depending on whether you tend to carry weight
in your upper body or lower body or put on weight proportionately.
What shape are you?
Upper
Lower
Know Your Body
7
Proportional
What Your Shape Means
It’s Not Just Your Weight. It’s Your Body Composition.
Healthy target weight is based on your lean body mass, which includes your muscles, bone, minerals and other nonfat
tissue in your body. The more muscle mass you have, the more calories your body burns. Remember, you need a certain
amount of body fat for good health. It stores the energy your muscles need and serves as your body’s shock absorber.
Too little body fat can be as unhealthy as too much.
Upper
You carry fat in your upper body: face, neck, chest and waist.
Includes women and almost all men.
• Upper-body fat is usually caused by diet and lack
of exercise.
• Fat around the waist usually means that there is
also internal fat, which may cause serious health problems.
• Reducing internal fat can dramatically improve your health.
• Cutting calories alone will not eliminate upper body fat.
• To lose this weight, remodel your percentage of lean body
mass with calorie management, protein and exercise.
Lower
You carry fat in your lower body: hips and thighs.
Predominately women.
• Lower-body fat is partially inherited, partially a result
of diet.
• This type of fat does not cause specific health problems.
• Cutting calories and increasing exercise may not be
sufficient to reduce lower-body fat.
• Eat more protein and include lower-body exercises in your
workout.
Proportional
When you put on weight, it is spread proportionately
throughout your body.
• You may not notice weight gain because it’s spread
throughout.
• Suggest overall body conditioning.
C M K

Increase protein to control
appetite and maintain lean
body mass.
The more lean body mass you have,
the higher your metabolism and the
more calories you’ll burn. Eating more
protein helps control your appetite,
making weight loss easier.
Protein + healthy
carbohydrates = success.
The right amount of protein
combined with healthy fruits and
vegetables results in less hunger
and a more balanced approach to
losing weight.
You need protein to stay
strong and healthy.
If you don’t eat enough of it every
day, your body will steal protein
from your muscles and organs.
Remember, not all protein
is created equal.
15% to 35% of your diet should be
lean protein that doesn’t contain
significant levels of fat. The
ShapeWorks™
personalized high-
protein, low-fat program makes
burning calories easy, tasty
and satisfying.
The Herbalife Difference
ShapeWorks™ helps you customize
your protein intake and control
hunger with delicious, meal-
replacement shakes.
• Formula 1 Shake is loaded with
heart-healthy soy protein. It
offers you all the nutrition
of a meal with a minimum
of calories.
• Formula 3 Personalized
Protein Powder is our own
proprietary blend of whey and soy
proteins. Add it to your
Formula 1 Shake to increase your
protein intake with minimal
additional calories.
Soy protein
is the highest-quality plant
protein available. It’s an excellent
source for the amino acids your
body needs, as well as
antioxidants to help you maintain
healthy cells. Soy protein is long-
acting and slowly metabolized.
Whey protein
provides amino acids and mixes
well with nonfat (skim) milk or
soy milk to create creamy,
delicious shakes. Whey protein is
fast-acting and quickly
metabolized.
Enjoy Your Ideal Meal
9
Personalization is the Key
And don’t forget Formula 2
Multivitamin Complex
for nutritional support,
especially when you’re on a
weight-loss program.
RMR
Your Resting Metabolic
Rate (RMR) is the number
of calories you burn at rest.
Your RMR helps determine
how many calories you can
eat per day and still
lose weight.
C M Y K

ShapeWorks™ helps you create a healthy lifestyle
without making you feel hungry or deprived. You
don’t even have to give up snacks, thanks to these
Herbalife alternatives.
• Helps control hunger and boosts
energy*
• Contains soy protein, which is
good for your heart as well as
satisfying your hunger
• Low in saturated fat, cholesterol
and calories
• A good source of fiber
• Easily digestible
• Includes a variety of flavors, so
you’ll never get bored
MAKE A MEAL IN TWO MINUTES
Try various Formula 1 Shake flavors
with your favorite fruits for flavor
variety. A few minutes of preparation
will build a lifetime of benefits.
Make a Shake
In a blender, combine:
• 1 cup of nonfat or soy milk
• 2 scoops of Formula 1
Nutritional Shake Mix
• Your personalized amount of
Formula 3 Personalized Protein
Powder
• 1 cup fruit
Blend well and enjoy.
If you like your shakes thick and
extra cold, add one-half cup of
crushed ice to the blender and/or
use frozen fruit.
ShapeWorks™ is based on Herbalife’s delicious,
easy-to-use meal-replacement shakes, made with
Formula 1 Nutritional Shake Mix and Formula 3
Personalized Protein Powder. Some potent
advantages of this plan are:
10
Protein Snacks
Ideal Meal–Formula 1 Shake
Craving sweets? Treat yourself to one of the several flavors of an
HPLC Bar or an HPLC Shake. Either will satisfy your sweet tooth and
provide extra protein to help reduce your hunger and maintain your energy.
Do you have the urge for chips or nuts? Grab a handful of
HPLC Roasted Soy Nuts. They’re sprinkled with Cardia®
Salt, which
contains 54% less sodium than regular salt. So, you can enjoy the crunch
and taste that you want without falling off the wagon.
Want a beverage for a quick pick-me-up? Power up with a refreshing
HPLC Drink, or iced Herbal Concentrate or N-R-G Tea.
Need a warm snack on-the-run? Stir up a nutritious cup of HPLC Soup in
minutes. Just add hot water and stir for a quick snack or as part of a nutritious
meal.
reality check
If you burn 1,200 calories per day, a 600-
calorie cola is half of your daily limit.
*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.

11
Carbohydrates: A Rainbow of Foods
Colorful fruits and vegetables are the
foundation of your daily menus. Full
of vitamins and minerals, they help
maintain your organs and immune
system, keeping your body strong as
the weight comes off.
ShapeWorks™ makes it easy to
choose the right fruits and
vegetables for your meal plan by
organizing them into seven unique
color groups. Both men and women
should include at least one serving
from each group every day.
Simply eating more fruits and
vegetables is not the answer– they
must be the right fruits and
vegetables. Starchy vegetables such
as peas or lentils (200 to 250 calories
per cup) are healthy, but they
contain more calories than you may
want. If you need to eat more to
satisfy your hunger, add low-
glycemic-load vegetables. For
example, spinach and asparagus are
better choices than higher-calorie
corn and peas. A cup of spinach
topped with 1⁄2 cup of tomato sauce
has only about 90 calories, but it gives
you nutrients from two color groups.
the doctor says
Colorful foods provide nutrition from
the family of chemicals called
phytonutrients or “plant” nutrients.
These substances contribute to
your healthy-food program.
red/purple
red
orange
orange/yellow
yellow/green
green
white/green
Why Not Brown and Beige?
When considering which foods to
enjoy sparingly, also use color as a
guideline. Many brown and beige
carbohydrates, like pasta, beans and
potatoes, while healthy, also tend to
be high in calories.
Color Counts:
2 cups of spinach = 80 calories
2 cups of rice or potatoes = 500 calories
C M Y K

Making Sense of Carbohydrates
Your body converts carbohydrates into sugar, which gives you energy. That’s the
good news. The bad news is that some carbohydrate foods turn into too much sugar
too fast, with too many calories. You can identify which carbohydrates are good for
you and which to avoid by checking their glycemic index and glycemic load.
Glycemic Index measures how fast
the carbohydrates in a food turn into
sugar in the body. Foods with a high-
glycemic index convert into sugar very
quickly, with negative physical effects.
Foods with a low-glycemic index turn
into sugar gradually, helping maintain
your body’s chemical balance. In
general, foods with a low index
are preferable.
High-Glycemic Index Medium-Glycemic Index Low-Glycemic Index
GLYCEMICINDEX
Glycemic Load measures the
amount of sugar a food actually
releases in the body. Foods with a low-
glycemic load usually have a low-
glycemic index. They are good choices
for your meal plan. Foods can have a
high-glycemic index, yet still have a
low-glycemic load. Other foods have
both a high index and a high load. You
should avoid high-load foods as a
regular part of your meal plan.
When you choose carbohydrate
foods, always check both their
glycemic index and glycemic load.
Detailed tables with this information
are widely available. Use the chart
below to get started.
Like carbohydrates, fats can
have a positive or a negative
effect. Good fats can lower
your risk of heart disease.
Good fats are found in olive
oil, fish, olives, avocados and
walnuts. But remember, even
good fats have a lot of
calories, so use sparingly!
12
*Low glycemic-load foods.
Fruits and
Vegetables
Corn
Cranberry Juice
Orange Juice*
Raisin
Starches
Bagel
Bread (white)
Refined Cereal
Granola
Muffin
Pasta
Potato
Pretzel
Rice
Tortilla (flour)
Fruits and
Vegetables
Apricot*
Grape*
Pineapple*
Watermelon
Starches
French Fries
Oatmeal
Pita Bread
Waffle
Fruits and
Vegetables
Apple*
Asparagus*
Broccoli*
Brussels Sprout*
Cauliflower*
Celery*
Cherry*
Cucumber*
Grapefruit*
Green Bean*
Green Pepper*
Kiwi*
Lettuce*
Mushroom*
Onion*
Orange*
Peach*
Plum*
Spinach*
Strawberry*
Tomato*
Zucchini*
Starches
Barley*
Black Bean*
Kidney Bean*
Lentil*
Pea*

13
In addition to your two
Formula 1 Shakes, enjoy a
healthy, well-balanced meal.
Now that you know your nutritional
needs, you can create a personal meal
plan with the right amounts of protein,
fruits, vegetables, whole grains and fiber.
Did you ever think that a personalized
ideal-meal plan would let you eat a
vegetable salad, barbeque chicken,
corn-on-the-cob and sliced kiwi with
strawberries and a drizzle of chocolate?
Colorful eating is about good choices,
not about doing without.
Pick the foods and flavors that
you enjoy. Remember that protein
plus healthy carbohydrates will help
you burn calories and keep you
feeling full. In the following pages,
you’ll learn more colorful ways to
meet your food requirements and
learn more about other Herbalife
products that will support your
ShapeWorks™ Program.
A 25–30 gram
protein portion
is a serving of lean meat
about the size of your palm
or a Formula 1 Shake made
with nonfat milk or plain
soy milk and adding two
tablespoons of Formula 3
Personalized Protein
Powder.
A portion of fruits
or vegetables is about
the size of your fist.
These guidelines are,
of course, not exact. A
palm-sized protein portion will
range between 25 and
30 grams of protein.
Your Meal Plan
food myth
To lose weight, you need to cut out all the
fat you eat.
food fact
Reduced-fat foods often have the same
number of calories, or even more calories,
than full-fat products due to added sugar.
And, because they are “low-fat,” you may
be tempted to eat a larger serving.
C M Y K

Food Charts
Mushrooms, cooked 1 C 40
Onion, cooked 1 C 105
Endive, raw 1 C 10
Artichoke 1 medium 60
Asparagus 1 C 45
Celery, diced 1 C 20
Leeks, cooked 1 C 30
Food Item Portion CaloriesRed/PurpleRedOrangeOrange/YellowYellow/GreenGreenWhite/Green
Prunes 3 whole 60
Red Apple 1 medium 100
Red Pear 1 medium 100
Red Wine 4 oz. glass 80
Strawberries 1 C, sliced 50
Peppers, red, chopped 1 C 30
Tomato Juice 1 C 40
Tomato Sauce or Puree 1 C 100
Tomato Soup, made w/ water 1 C 85
Tomato Vegetable Juice 1 C 45
Tomatoes, cooked 1 C 70
Pink Grapefruit 1
⁄2 fruit 40
Pink Grapefruit Juice 1
⁄2 C 50
Watermelon 1 C balls 50
Tomatoes, raw, chopped 1 C 40
Apricots 3 whole 50
Cantaloupe 1 C cubes 55
Mango 1
⁄2 large 80
Carrots, raw 1 C 50
Acorn Squash, baked 1 C 85
Carrots, cooked 1 C 70
Pumpkin, cooked 1 C 50
Sweet Potato 1 C 200
Winter Squash, baked 1 C 70
Peach 1 large 70
Pineapple 1 C, diced 75
Tangerine 1 medium 45
Yellow Grapefruit 1
⁄2 fruit 40
Nectarine 1 large 70
Orange 1 large 85
Orange Juice 1
⁄2 C 50
Papaya 1
⁄2 large 75
Collard Greens, cooked 1 C 50
Corn 1 ear 75
Green Beans, cooked 1 C 45
Green Peas 1 C 140
Mustard Greens, cooked 1 C 20
Spinach, cooked 1 C 40
Turnip Greens, cooked 1 C 30
Zucchini, with skin, cooked 1 C 30
Avocado 1
⁄2 average fruit 80
Honeydew 1 C cubes 60
Kiwi 1 large 55
Cucumber 1 C 15
Pepper, green, chopped 1 C 30
Pepper, yellow, chopped 1 C 30
Romaine Lettuce 1 C 10
Spinach, raw 1 C 10
Chinese Cabbage, cooked 1 C 20
Kale, cooked 1 C 35
Swiss Chard, cooked 1 C 20
Cabbage, raw 1 C 20
Broccoli, cooked 1 C 45
Brussels Sprouts 1 C 60
Cabbage, cooked 1 C 35
Cauliflower, cooked 1 C 30
14
Beets, cooked 1 C 75
Eggplant, cooked 1 C 30
Red Cabbage, cooked 1 C 30
Blackberries 1 C 75
Blueberries 1 C 110
Grapes 1 C 115
Plums 2 small 70
Food Item Portion Calories

15
Food Charts
Cooked Beans 1
⁄2 C, cooked 115–140 7
Brown Rice 1
⁄2 C, cooked 110 3
Lentils 1
⁄2 C, cooked 115 9
Whole-Grain Pasta 1
⁄2 C, cooked 85 3
Shredded Wheat, bite size 1 C 110 5
High-Fiber Bran Cereal 1
⁄2 C 90–120 4
Oatmeal 1 C, cooked 130 6
Bread, Whole Grain 1 slice 100 5
Bread, Sprouted Wheat 1 slice 80 4
Bread, Sprouted Multigrain 1 slice 60 3
Cheese, reduced fat 1 oz 50–80 2–5
Food Item Portion Calories Protein (gm)
Cheese, Parmesan 3 tbsp 80 5
Nuts 1
⁄2 oz 80–100 6–11
Olive Oil 1 tbsp 40 4
Olives 10 large 50 7
Pine Nuts, sesame seeds 1 tbsp (40 nuts) 50 4–7
Starch/GrainHerbalifeProteinsTasteEnhancers Food Item Portion Calories Protein (gm)
Formula 1 Shake 2 scoops 90 9
Formula 3 Personalized Protein Powder 1 tbsp 20 5
HPLC Shake 2 scoops 110 15
HPLC Drink 1 packet 70 15
HPLC Soup 1 packet 70 15
HPLC Bar 1 bar 150 12
HPLC Roasted Soy Nuts 1 packet 110 11
ProteinFoods
Egg Whites 7 whites 115 25
Nonfat Cottage Cheese 1 C 140 28
Formula 1 + Nonfat Milk + PPP 2 scoops Formula 1 + 1 C 220 29
Nonfat Milk + 2 tbsp PPP
Soy Canadian Bacon 4 slices 80 21 (varies)
Soy Cereal 1
⁄2 C 140 25 (varies)
Formula 1 + Soy Milk + PPP 2 scoops Formula 1 + 1 C 220 29
Soy Milk + 2 tbsp PPP
Turkey Breast 3 oz (cooked wt.) 135 25
Chicken Breast 3 oz (cooked wt.) 140 25
Lean Red Meat 3 oz (cooked wt.) 145–160 25
Ocean-Caught Fish 4 oz (cooked wt.) 130–170 25–31
Shrimp, Crab, Lobster 4 oz (cooked wt.) 120 22–24
Tuna 4 oz, water pack 145 27
Scallops 4 oz (cooked wt.) 135 25
Soy Hot Dog 2 links 110 22 (varies)
Soy Ground Round 3
⁄4 C 120 24
Soy Burgers 2 patties 160 26
Tofu, firm 1
⁄2 C 180 20 (varies)
C M Y K

2 scoops French Vanilla
Formula 1, 2 tbsp Formula 3,
1 cup blueberries, 1 cup soy
or nonfat milk
1 peach, 1 cup soy or nonfat
milk
1 HPLC Bar Open-faced soy burger w/soy
cheese and condiments
(single-side multi-grain roll
or bun), 1
⁄2 sliced tomato,
dark green salad with pine
nuts and low-fat dressing
Day1
1 cup blueberries, 1 cup soy
or nonfat milk
Stew with 3 oz. chicken breast,
vegetable broth, sliced carrots,
sliced celery, summer squash,
onions and green beans, dark
green salad with reduced-
calorie dressing
Carrot sticks, celery sticks,
broccoli spears, 3 oz. sliced
turkey breast
1 cup strawberries, 1 cup soy
or nonfat milk
Day2
7 egg-white omelet, 1 C salsa,
1
⁄2 C broccoli, 1
⁄2 C diced
tomato, 1 C spinach, 1 slice
whole-grain toast
2 scoops Dutch Chocolate
Formula 1, 2 tbsp Formula 3, 1
⁄2
banana, 1 cup soy or nonfat
milk
1 HPLC Bar
1 apple
4 oz. crab meat, 1
⁄2 avocado,
dark green salad greens, grated
reduced-fat cheese, sliced
mango and reduced-calorie
dressing, 1 sliced apple
Day3
1 cup nonfat milk or soy milk,
1 cup mango chunks
1
⁄2 kiwi and 1
⁄2 cup strawberries
1 packet HPLC Soup 3 oz. chicken breast with BBQ
sauce, tossed salad with
lowfat dressing, 2 cups
steamed spinach with
vinegar, 1 cup melon balls
Day4
1 cup nonfat cottage cheese
1 cup mixed berries
1 cup tomato juice
2 scoops Cookies ’n Cream
1 cup nonfat milk or soy milk
1
⁄2 banana, dash of cinnamon
1 packet HPLC Soup,
1 chopped vegetable salad
(tomato, carrot, cucumber,
peppers) with low-fat dressing
3 diced apricots, dash of
almond extract
Day5
1
⁄2 banana, sprinkle of instant
coffee crystals
1 cup tomato soup,
4 oz. water-packed tuna
mixed with 2 cups chopped
vegetables, 1
⁄4 avocado and
light Italian dressing
1 HPLC Bar 2 scoops French Vanilla
1
⁄2 cup mandarin orange
segments, dash of coconut
extract
Day6
1 cup blackberries, dash of
orange extract
1 cup strawberries
1 packet HPLC Soy Nuts
1 cup tomato juice
2 soy-protein burger patties,
grilled peppers, onion and
eggplant, tossed green salad
with low-fat dressing,
1 baked apple
Day7 7-Day Meal Plan
1,200 calories
100 grams of protein
16
Breakfast Lunch Snack Dinner

17
7-Day Meal Plan
1,500 calories
150 grams of protein
Breakfast Snack Lunch Snack Dinner
Formula 1, 3 tbsp
Formula 3, 1 cup nonfat
milk or soy milk, 1 cup
blueberries
1 HPLC Bar 2 scoops French Vanilla
Formula 1, 3 tbsp
milk or soy milk,1 diced
peach, ginger to taste,
dash of almond extract
1 apple
Open-faced 6 oz. turkey
burger on 1
⁄2 whole-grain
bun with condiments,
tossed salad with tomato
and avocado and lowfat
dressing, 2 cups steamed,
mixed vegetables
Day1
Formula 1, 3 tbsp
blackberries
1 packet HPLC Soup
with 1 cup chopped
mixed vegetables
Formula 1, 3 tbsp
milk or soy milk,
1
⁄2 mango, dash of
coconut extract
1 HPLC Bar
1 orange
Stew with 6 oz. chicken
breast, vegetable broth,
celery, squash, onions and
green beans, tossed green
salad with low-fat
dressing, 1 fresh pear
Day2
7 egg-white omelet with
1 cup steamed spinach,
tomatoes, salsa, 1 slice
whole-grain toast,
1
⁄2 grapefruit
1 HPLC Bar
1 cup diced pineapple
2 scoops Cookies ’n
Cream Formula 1, 3 tbsp
milk or soy milk,
1
⁄2 banana
1 cup tomato juice
Formula 1, 3 tbsp Formula
3, 1 cup nonfat milk or
soy milk, 1 cup
strawberries
Day3
Formula 1, 3 tbsp
mango chunks
1 HPLC Bar
1 fresh nectarine
Formula 1, 3 tbsp
milk or soy milk, 1
⁄2 kiwi
and 1
⁄2 cup strawberries
1 packet HPLC Soup
2 plums
6 oz. chicken breast with
BBQ sauce, tossed salad,
low-fat dressing
(sparingly), 2 cups
steamed spinach with
vinegar, 1
⁄2 cup brown rice,
1 cup melon balls
Day4
1 cup nonfat cottage
cheese, 1 cup mixed
berries, 1 slice whole-
grain toast, 1 cup tomato
juice
1 HPLC Bar
1 fresh pear
2 scoops Cookies ’n
Cream Formula 1, 3 tbsp
milk or soy milk, 1
⁄2
banana, dash of
cinnamon
1 packet HPLC Soup +
3 oz. diced, cooked
chicken breast mixed in,
1 chopped vegetable
salad (tomato, carrot,
cucumber, peppers) with
low-fat dressing
Formula 1, 3 tbsp
milk or soy milk, 3 diced
apricots, dash of almond
extract
Day5
2 scoops Dutch
Chocolate Formula 1,
3 tbsp Formula 3, 1 cup
nonfat milk or soy milk,
1
⁄2 banana, sprinkle of
instant coffee crystals
1 packet HPLC Soy Nuts,
1 cup spicy-mixed
vegetable juice
1 cup tomato soup, 6 oz.
water-pack tuna mixed
with chopped vegetables,
1
⁄4 avocado, 1
⁄2 cup cooked
pasta and light Italian
dressing, 1 cup melon
balls
1 HPLC Bar
1
⁄2 fresh papaya with
lime juice
2 tbsp French Vanilla
Formula 1, 3 tbsp Formula
3, 1 cup nonfat milk or
soy milk, 1
⁄2 cup mandarin
orange segments, dash of
coconut extract
Day6
Formula 1, 3 tbsp
blackberries, dash of
orange extract
1 packet HPLC Soup
with 1
⁄2 cup brown rice
with 1 cup cooked
spinach mixed in
2 scoops Dutch
Chocolate Formula 1, 3
tbsp Formula 3, 1 cup
nonfat milk or soy milk, 1
cup strawberries
1 apple
6 oz. grilled halibut with
teriyaki sauce, grilled
peppers, onion and
eggplant, tossed green
salad with low-fat
dressing, 1 poached pear
with cinnamon
Day7
C M Y K

19
Optimize Your Success
19
Trigger Foods
INSTEAD OF CHOOSE
creamy salad dressing balsamic vinegar, rice vinegar or reduced-calorie dressing
red meat white chicken meat with steak sauce
colas water with a slice of lemon
orange juice an orange
double cheeseburger grilled chicken sandwich with no mayonnaise
pasta spaghetti squash or whole-wheat pasta with sauce
ice cream mixed fruits & berries with a drizzle of chocolate syrup
corn chips raw vegetables
INSTEAD OF CHOOSE
chocolate bar Dutch Chocolate Formula 1 Nutritional Shake
peanuts HPLC Roasted Soy Nuts
potato soup HPLC Cream of Chicken Soup
candy bar HPLC Chocolate Fudge Bar
Trigger foods are the ones that you
love and crave. They make you feel
good while you eat them. Then, you
feel guilty because you know they’re
sabotaging your results.
Have you ever started with just one
potato chip or one chocolate-chip
cookie and ended up eating the
whole bag? Those little snacks
can add up to big doses of fat
and calories.
Once you settle into the healthy eating habit, you’ll start thinking of the nutritious
option first. These are a few suggestions to get you started.
Look at the damage that trigger
foods can do to your meal plan:
• peanuts (1 cup) 835 calories, 71
grams of fat
• corn chips (7 ounces) 1,065
calories, 66 grams of fat
• chocolate-chip cookies (6 small)
350 calories, 16 grams of fat
Healthy Alternatives
C M Y K

Energy
• Sometimes when you’re on a diet,
you may feel more tired as your
body adjusts to less calories.
Solution:
Eat every meal and shake on time.
Don’t skip meals, be sure you are
following your program as outlined
and get plenty of rest. If you need
extra energy, try Herbal
Concentrate or N-R-G Tea.
Hunger
Occasionally, you may feel more
hungry.
• Are you really hungry or just
craving certain foods?
• Are you eating the right amount of
protein for your body’s needs?
Solution:
Be sure you are drinking the shakes as
directed with the Formula 3
Personalized Protein Powder. If you
don’t want to eat more, try Total
Control™
or Snack Defense™
.
Overcoming Hurdles
Digestive Upset
• Do you experience mild
indigestion, gasiness or
bloating?
Solution:
HerbalAloeDrinkandAminogen®
can
also help your digestive system.
Regularity
• Do you have a change in your
digestive functions?
• Is the problem constipation?
Solution:
If taking some fiber each day does
not solve constipation problems, try
Herbalife Active Fiber Powder or 21-
Day Herbal Cleansing Program.
As you begin eating healthier, your body may need time to adjust to new
amounts and types of foods. Most ShapeWorks™ users don’t have any problems.
They simply notice how much better they feel. But, as with any weight-loss plan,
you may encounter an occasional bump in the road. These are some common
problems experienced by any dieter and solutions.
20

21
As you begin your personalized ShapeWorks™ program, look ahead toward your
destination. Write down your goals. When you compare the “Starting You” to the
“New You,” you’ll be amazed at the ShapeWorks™ difference!
Your Personal Vision of Success
Starting You New You
Measurements
Chest/Bust ____________________________________ ______________________________________
Waist _________________________________________ ______________________________________
Hips __________________________________________ ______________________________________
Thighs ________________________________________ ______________________________________
Sizes
Pants _________________________________________ ______________________________________
Shirt/Blouse ___________________________________ ______________________________________
Dress _________________________________________ ______________________________________
Shoe _________________________________________ ______________________________________
Men’s inseam trouser length: ____________________ ______________________________________
Current Weight: _______________________________ My reasons for wanting to lose weight.
Target Weight:_________________________________ 1. ____________________________________
Dress-size Goal (Woman): _______________________ 2. ____________________________________
Waist-size Goal (Man): __________________________ 3. ____________________________________
Date: _________________________________________ 4. ____________________________________
C M Y K

22
Aerobic Exercise
Aerobic exercise involves large
muscle movements over a sustained
period of time. Running, fast
walking and exercise classes are
good examples. You breathe harder,
your heart beats faster and great
things may happen.
• Your metabolic rate increases and
you burn more calories.
• You build muscle as you lose fat.
• Your heart and cardiovascular
system become much healthier.
• Your mood improves, as exercise
relieves feelings of stress and
frustration.
Shape Up Every Day
Anaerobic Exercise
Anaerobic exercise includes
activities such as lifting weights and
resistance training. This kind of
workout builds new muscle and has
some great benefits.
• More muscle mass burns more
calories.
• Building muscle tones and
reshapes your body.
Only 20 minutes of anaerobic
exercise per day can make a
dramatic change in your body’s
shape and condition. Combine it
with a daily aerobic workout and
your ShapeWorks™ meal plan, and
you’ll reach your weight-loss goals
faster.
Exercise is just as important as your eating plan for
losing weight and improving your health. Maximize
your ShapeWorks™ progress with a personal fitness
plan that includes both aerobic and anaerobic exercise.
Exercise Programs
• stationary bicycling
• martial arts
• aerobics class
• walking/running on treadmill
• circuit training
• weightlifting
Sports
• golf
• basketball
• tennis
• volleyball
• racquetball
• soccer
• bowling
• softball
Recreational Exercise
• snow skiing
• ice skating
• water skiing
• roller skating
• bicycling
• hiking
• swimming
• rowing
Lifestyle Exercise
• walking
• use stairs not elevators
• gardening
• yard work
• dancing
• yoga
• walk your dog
remember:
If you’re not already in a supervised exercise
program, check with your doctor before
substantially increasing your daily exercise.
The National Academy of Sciences
recommends 30 to 60 minutes of
vigorous exercise every day.
Walking is a great calorie burner. A
recent research study found that
women who walked one mile in
20 minutes burned just as many
or more calories than those who ran
one mile in 12 minutes. A
150-pound person can burn 132
calories on a fast 20-minute walk.

23
Tools for Success
What kind of support works best for you? Your ShapeWorks™ coach is your #1
source for encouragement, motivation and information. Here are some useful
tools your coach can offer you to optimize your program:
• 30-Day Success Tracker helps you track your weight
loss and identify eating patterns.
• Colorful Dining Guide is an excellent resource for
recipes and nutritional information.
• Shapeworks.com is all ShapeWorks™
, all the time.
Reward Your Success
A new weight, a new shape and a healthy new life are
the ultimate rewards of your ShapeWorks™ program. But
don’t forget to celebrate small victories along the way.
• Use your ShapeWorks™ 30-Day Success Tracker to
write down realistic goals that you want to celebrate.
• When you meet a goal, give yourself permission to
let loose a bit.
• Concentrate on the next goal, achieve it and give
yourself another reward, such as a new CD or a movie
ticket.
• Put a couple of dollars in a jar for each day that you
stick to your plan. When the jar is full, reward yourself
with a little luxury, such as a new pair of shoes or short
weekend trip.
• Use your savings from meal replacements instead of
expensive fast food. Buy yourself a piece of exercise
equipment.
remember:
A lapse or two won’t sabotage your whole
plan or cancel what you have achieved. The
important thing is to forgive yourself and get
back on your plan. Every day is a new
opportunity.
C M Y K

24
Shape Up Your Kitchen
Your kitchen pantry can support or
sabotage your weight-loss plan. If a
high-fat snack is the first thing you
see when you open a cabinet, it
can undermine your best intentions.
The ShapeWorks™ Kitchen
Rule: “If you don’t have it,
you can’t eat it.”
Go through your cabinets and
refrigerator and get rid of the foods
that don’t match your healthy new
lifestyle. That will make room for
delicious and nutritious alternatives.
Some ideas to get you
started. . .
• Keep an HPLC Bar handy for a
quick snack. It will fill you up
without filling you out.
• Dump those fattening chips and
replace them with crunchy, salty
HPLC Roasted Soy Nuts.
Stock Up for a Healthy Life
• Always shop with a list
When you have a list, you can
simply walk on by your trigger
foods!
• Never shop hungry
Do your shopping right after
you’ve had a meal, a Formula
1 Shake or a protein snack.
• Know what you’re buying
Use the food charts on pages
14 & 15 to help you identify
the right, low-calorie foods.
Prioritize your shopping
Start with the produce section
and choose plenty of low-calorie
fruits and vegetables. Always buy
whole fruit rather than higher-
calorie fruit juices. Next, pick up
the low-calorie proteins on your
list. Save the grains for last and
buy fewer of them.
Spice it up
Stock up on spices and other low-
calorie flavor enhancers that can
liven up a meal without fattening
it up.
• balsamic, rice, tarragon
vinegars
• chicken or vegetable broth
• Dijon mustard
• salsas and relishes
• dried herbs and spices
• garlic
• red-pepper flakes
• Get rid of the ice cream and
replace it with fresh or frozen
sweet berries or fresh fruit for
snacks or as fruits to accompany
your shakes.
• Rework your cooking staples.
Herbs, spices, nuts, seeds and
small amounts of olive oil will
enhance your meals with
contrasting flavors. Salsa and chili
peppers add a nutritious snap to
any dish, and citrus fruits add a
sweet and tangy twist.
Once you have your kitchen in shape, keep it filled with healthy foods by using
these simple tips.
food myth
Frozen fruits and vegetables aren’t as
good as fresh.
food fact
Fruits and vegetables selected for
freezing are picked ripe and frozen
immediately. This may make them more
nutritious than those harvested before
ripening and placed in the produce
section.
3tips
Tips for Healthy Living
You’re changing your shape and your lifestyle–now reorganize some regular
routines to support your new life.

25
You can still have a great time and
maintain your program by learning
to eat smart when you eat out.
• Don’t eat chips or bread brought to
the table before the meal. If you
ask, some restaurants will substitute
cut-up vegetables or crudités. If
alternatives aren’t available and
you’re really hungry, ask for water
or iced tea while you wait.
• Order a salad with dark greens
rather than iceberg lettuce. If it
includes colorful raw vegetables,
that’s even better. Request wine
vinegar or rice vinegar rather than
vinaigrettes or creamy dressings.
• Order a low-fat meat entrée, such
as chicken, turkey or white
fish–always broiled or baked. Eat
only a standard portion and take
the rest home.
• If your meal is served with potato
or rice, skip that starch and
double the vegetables instead.
• Orderfreshfruitsuchasstrawberries,
raspberries or kiwi for dessert.
Healthy Holidays & Special Occasions
• Avoid alcohol and sodas. Ask for
spicy tomato juice or water.
• Turn down complimentary snack
chips and nuts. Bring an HPLC Bar
or Roasted Soy Nuts to tide you
over.
• If you eat an airline meal, take
high-fat items off the plate so that
they won’t tempt you.
• Avoid airport fast-food locations.
Find a deli with healthy fare or
enjoy a protein snack to take the
edge off until you reach your
destination.
Hotel living can challenge
your meal plans, but you can stick
with your ShapeWorks™ program
with good planning.
• Bring Formula 1 Nutritional Shake
mix and combine with nonfat
(skim) milk or plain soy milk for
breakfast.
• Have a bowl of fruit and a serving
of scrambled egg whites or a
portion of lean meat as another
breakfast alternative. Stay away
from high-fat meats, fried eggs,
pancakes or potatoes.
• Keep fruits, raw vegetables, HPLC
Bars or HPLC Roasted Soy Nuts in
your room for snacking.
• Stock up on bottled water, so you
can stay away from the soft drink
machine.
Many of us celebrate holidays and occasions such as birthdays and anniversaries with big
meals and parties. You can still enjoy these events by using some simple strategies.
Try these tips for eating while traveling.
Dining Out and Traveling
• Plan holidays and occasions around
special activities instead of elaborate
meals.
• At turkey dinners, choose white
meat with real cranberry sauce
instead of gravy. Enjoy vegetable
and fruit dishes. Keep sweets and
starches to a minimum.
• Drink sparkling water with lime or a
glass of red wine rather than hard
liquor or beer at parties.
• Drink a Formula 1 Shake or HPLC
Drink before going out. It will fill
you up and make it
easier to resist snacking and
overeating.
C M Y K

26
ith three young children
under three years old, Elaine
Nevin needed all the energy she
could muster just to keep up. But
at 221 pounds, Elaine’s energy
level was consistently low, and she
wasn’t able to fully enjoy time with
her kids. “I needed to do
something about it.”
WithShapeWorks™ products,Elaine
found the solution that would
change her life–and the lives of the
entire Nevin family. After seeing
her husband’s impressive results–
Tom lost 25 pounds–Elaine gave
the products a try. Her results were
astounding: she dropped 91 pounds,
shed 44 inches and went from a
size 16 to a size 2! “The protein
helps keep me feeling satisfied, so
I don’t need to snack,” she says.
Today, Elaine and Tom are thrilled
with their weight loss. “I’m smaller
today than the day Tom and I
met,” Elaine happily remarks.
ShapeWorks™ has also given them
the energy to enjoy their lives
more than they ever have. As for
Elaine keeping up with her
kids–problem solved. “I have so
much energy, my kids ask me to
slow down,” she says.*
*Results not typical.
THE NEVINS SAY THEY'RE FEELING MORE ENERGETIC
THAN EVER AND LOVE THEIR ACTIVE LIFESTYLE.
ELAINE & TOM NEVIN
116 TOTAL POUNDS LOST
ELAINE
BEFORE: 221 POUNDS
AFTER: 130 POUNDS
TOM
BEFORE: 195 POUNDS
AFTER: 170 POUNDS
“My husband can’t stop complimenting
me on how great I look!”
W

27
“I’m more fit now than when
I first met my husband.”
C M Y K

Shapeguide

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