April 2013 Max Sports & Fitness Magazine

RECOVER FASTER
pg. 58
GET YoUr SWEaT oN!

Build Lean Muscle Blast Stubborn Fat Increase Energy
REAdY FOR LEG daY?

pg. 24
MaxForM rUNNEr UP
HEY GUYS:
FITTER THAN EVER!
EAT RIGHT FOR YOuR SpORT

pg. 46
BOOST TESTOSTERONE LEVELS NATURALLY

FrEE! !
Compliments p of:
FIVE REASONS TO TRY CROSSFIT

pg. 22
aPrIL 2013
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M APR IAL! C
SPE
X AIL
A ATTENTION!
NATURAL TESTOSTERONE AMPLIFIER
OFF!*
*Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply. Talk to your Max Muscle Certified Nutrition Expert for more details.
Available Exclusively at:
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CONTENTS
18
APRIL 2013 ISSUE 173
24
22
HEALTH
18 Mental Health
Undiagnosed mental health issues can sometimes end in traumatic events, like the recent shootings at an elementary school. We have to do something about it. Here're some signs to recognize. the drills she practiced in college so you can get a fun cardio workout!
RESULTS
28
38 Still Going Strong

Chris Chisholm made it to the top three in Max Muscle's MaxForm Life Challenge in 2010. He's not only kept the weight off, but he's ftter than ever!
FITNESS
22 5 Reasons To CrossFit
This month's cover model loves to CrossFit. She shares fve reasons why.
IMAGE
40 Get Your Adventure On

If you are an outdoor adventure kind of guy, here are some new toys to consider.
24 Blast Your Legs

Get ready for leg day! This workout will take your legs to a whole new level.
42 Care for Your Hair

Products that help smooth and shine dull, frizzy tresses.
42
We found great products like this one to help you have gorgeous hair!
28 Basketball Cardio
Jaime Michelle played basketball in college. Here are some of
NUTRITION
46 Eat Right For Your Sport
WWW.MAXMUSCLE.COM
APRIL 2013
50
38
Matt Cooper, a certifed ftness nutrition coach for Max Muscle, discusses the importance of fueling your body correctly for your sport.
tantly, it helps you build lean muscle and recover faster while you sleep.
50 Protein Power
Splurge a little with this delicious recipe for chicken salad lettuce wraps!
COLUMNS
14 Forever Young 36 Max Champ
CUTTING EDGE
52 Attention Men!
Max Muscle's 2Tx is helping men all over America boost testosterone naturally, build stamina and increase energy. Find out how this innovative product works.
58 Boost Recovery
Max Muscle's Max ZMA not only helps you sleep, but more impor-
4 6 10 12 16 60 62
IN EVERY ISSUE
Editors Note President's Point Contributors Feedback Buzz Health Beat Science News What's Hot
RECOVER FASTER
pg. 58
Find cool products like this food scale in this month' s "What' s Hot" section.
wit
M A X
GET YoUr SWEaT oN!

Build Lean Muscle Blast Stubborn Fat Increase Energy
REAdY FOR LEG daY?

pg. 24
MaxForM rUNNEr UP
HEY GUYS:
FITTER THAN EVER!
EAT RIGHT FOR YOuR SpORT

pg. 46
ON THE COVER
Photographer: James Patrick, JamesPatrick.com Model: Alicia Coates, SmartStartAZ.com Stylist: Kim Miller, KimMillerStyle.com Makeup Artist: Stephanie Kole, StephanieKole.co Location: Back Alley CrossFit, BackAlleyCrossFit.com
62
OR ULAT MOD E D I X IC O NITR
AVAILABLE EXCLUSIVELY AT:
BOOST TESTOSTERONE LEVELS NATURALLY

! FrEE!
of: p Compliments
FIVE REASONS TO TRY CROSSFIT

pg. 22
For more information or to find the store nearest you, visit us online at
maxmuscle.com
aPrIL 2013
l www.maxmuscle.com
APRIL 2013
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EDITOR'SnOTe
athlete or ftness model takes a lot of work and dedication. Just look at the ftness professionals we have in this issue: Alicia Coates on the cover, Allen Elliott (leg workout), Jaime Michelle (basketball cardio workout) and even 2010 MaxForm Life Challenge runner up, Chris Chisholm. The common denominator in these individuals is dedication. When the weak get weary, these guys keep going. They don't have excuses. They don't skip workouts. They eat right, supplement and put in the hours necessary to be ft, healthy individuals. This issue can help you on the road to your fttest, fastest, best self. With Allen's killer leg workout (pgs. 24-25) to Jaime's cardio workout (pgs. 28-30), you've already got two incredible workouts to try or add into your routine. If you get stuck on a plateau on your diet and ftness journey, Amanda Freeseman, 2012 MaxForm Life Challenge champion, offers innovative tips (pg. 36) on how she blasted through her plateaus during her MaxFormation and ultimately won the competition. Thousands of people compete in Max Muscle's annual transformation competition, but how many of them really keep the weight off for good? Chris Chisholm swears Max Muscle saved his life. We caught up to him three years later to see how he was doing. Check out his story on pg. 38. New to Max Sports & Fitness this month is writer Matt Cooper, a certifed ftness nutrition coach out of Marin Max Muscle. He has had plenty of experience working with athletes of all types and he shares an article on the importance of fueling properly for your sport. Read more on pgs. 46-48. For men looking to boost testosterone naturally, there is an informative piece on Max Muscle's 2Tx product (pgs. 52-56) that you don't want to miss. If you haven't started taking 2Tx, you'll want to after reading the raving reviews from men across America. We hope you enjoy this issue! Remember, it's never too late to get active! Until next time,
Being an
FULL BLOWN XTREME is the culmination of quality ingredients research and testing. The research team at MM Sports Nutrition focused on blasting your muscles with greater blood flow while increasing cellular fluid AND glycogen levels. The end result is what we believe to be the finest Nitric Oxide Boosting Creatine Supplying Energy AND Intensity enhancing pre-workout supplement drink mix ever developed. (Available in Berry Blast, Orange, Pink Lemonade, Tropical Punch and Mango)
LaRue Novick
LaRue Novick is Editor in Chief and Creative Director of MS&F.

4
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APRIL 2013
NEW!
2012 World Long Drive Champion, Team Max Muscle Athlete
Ryan Winther
2012 REMAX World Long Drive Champion Ryan Winther uses Cx3 to increase his strength and power. Theres a reason Ryan holds the world record in club-head speed and ball speed and hits a golf ball farther than anyone else on the planet. Cx3 is the world's first scientifically engineered creatine featuring the proprietary Cx3 Triple Blend a multi-source Creatine including two patented forms of creatine plus creatine pyruvate. Peak ATP and other key synergistic ingredients complete a technologically advanced formula that supports energy production and muscle growth, increases muscle strength, endurance and improves performance. So whether you want to smash a golf ball over 400 yds like Ryan or just improve your strength, power and endurance, try Cx3 and experience the results for yourself
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PRESIDENT'SPOINt
April, we switch our focus from diet and weight loss to sports performance. During the frst three months of this year we offered our valued Max Muscle customers some great savings on our complete diet- and weight-loss line of supplements. Beginning this month and up through the month of June, we will be offering those same great savings on our entire line of sports-performance products. The sports performance category is also very comprehensive and we have products ranging from the extremely popular new CNS Black, a natural sleep and growth aid product, to the preworkout category featuring Full Blown Extreme (FBX) and Full Blown XXX (FBXXX), to post-workout with Max ARM and Pro BCAA. There are plenty of great products in this category that can help you improve your performance, whether its on the athletic feld in the weight room or recovering from your training. This month we are combining two of our best performing products in a Buy-One-Get-One 50 percent off promotion. For every purchase of 2Tx, our top-selling male performance product, you get 50 percent off Max ZMA, a night-time hormone support supplement. Several of our Max Muscle stores have received testimonials from customers telling of the great results they have achieved by stacking 2Tx and Max ZMA, so we have taken that feedback and created this promotion in an effort to give more of our customers who have never tried these two together to do so. Now is a great time to check them out and beneft from the great savings being offered in the month of April. Finally, if you havent already heard about MMSNs newest product, JAVA Red, it is in stores now and combines two of the hottest ingredients for weight loss today: Raspberry Ketone and Green Coffee Extract. These two ingredients come in the correct, most effcacious amounts all in one great formula. We have already been receiving rave reviews on how effective JAVA Red is working for our customers; some have claimed fve pounds of weight loss in just the frst week without changing anything else in their diet or training program. The best part is that it's a non-stimulant weight loss product, so if you dont like the stimulant type of weight loss products, JAVA Red would be a great supplement to try!
As we stArt
Publisher Joe Wells Enterprises, Inc. Executive Editor Sean Greene Editor-in-Chief/Creative Director LaRue Novick Proofreader Tariq Ahmad advisory Board
Rand McClain, DO; Ron Higuera, DC, MS, ART; Robert Goldman, DO, PhD; Gary Brazina, MD, FACS; Charles Poliquin, BS, MS; Phil Harvey, PhD, RD, FACN
Contributing Writers
Lisa Maiorana, Amanda Freeseman, Linda Hepler, Abby Hoeffner, Susan Irby, Alicia Coates, Jennifer Lee, Rich Carr, Dr. Phil Harvey, Joe Wells, Matt Cooper, Allen Elliott, Jaime Michelle
Contributing Photographers
James Patrick Frank Fontanilla Natalie Minh
Max SPortS & FitnESS

210 W. Taft Avenue City of Orange, CA 92865 (714) 456-0700 www.maxsportsandftness.com
Max Sports & Fitness Magazine is published monthly by Joe Wells Enterprises, Inc. and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you must frst consult with a qualifed physician. Max Muscle is not responsible for advertiser claims. Joe Wells Enterprises, Inc. and Max Muscle do not promote or endorse the use of steroids or other illegal substances. For more information concerning diet and nutrition, recalled products, steroids and other related products and issues, please visit the Federal Food and Drug Administrations Web site at www.fda.gov. We reserve the right to refuse advertising without explanation.
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
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APRIL 2013
NEW!
As seen on national TV!
JAVA VA RED is i MMSNs MSN newest tw weight i ht l loss s product based on the combined benefits of both Green Coffee Bean Extract (50% Chlorogenic Acid) and Raspberry Ketones. JAVA RED is the smart formula you want to use delivering these pure and high potency ingredients at the proper dosages to to help you quickly shred fat and transform your body into top shape. Java Red is available exclusively at Max Muscle Sports Nutrition.
KEY FEATURES Supports Healthy Fat Loss Metabolism Promotes CatecholamineInduced Lipolysis Effective Appetite Control High Potency!
NEW
DELICIOUS FAT INCIN
da n a Am Over t Los s
w/ E
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Amanda Freeseman Champlin, MN
NERATING MOOD ENHANCING ENERGIZING
One of the hottest & most exciting new weight loss products to hit the market is Emerge Body Slenderizing Drink Mix. Developed by a sports nutrition company that has specialized in weight loss for over 20 years, this delicious new fat-burning drink has already helped thousands of women from all over the country lose weight by stimulating fat metabolism and promoting appetite suppression in addition to enhancing mood, alertness and focus. N only is Emerge Body Slenderizing Drink Not Mix helping women shed the pounds, it's also M helping them feel better and have more energy h to get through their day. Amanda Freeseman t from Champlin, Minnesota lost over 60 lbs.* with the help of Emerge Body Slenderizing Drink Mix and feels better than she ever has before. Emerge Body Slenderizing Drink Mix comes in 12 mouth watering flavors and is available exclusively at Max Muscle Sports Nutrition Stores across the country or at www.maxmuscle.com! Let the New You Emerge m Today!
AMANDA BEFORE 219 lbs. 34% body fat Dress Size 18
AMANDA AFTER 150 lbs. 22% body fat Dress Size 8
2 NEWEST FLAVORS!
Minty Mojito and Blossom White Tea!
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COMING SOON!
*Amandas results are not typical. Amanda used EMERGE Body Slenderizing Drink Mix as a part of her overall Nutrition Plan.
CONTRIBUTORS
Jaime Michelle is a school counselor, certifed personal trainer, ftness enthusiast, wife and mother of two. Jaime has been a competitive athlete for most her life, including four years of collegiate basketball. She is now using her passion for health and ftness to inspire others to live their best life. Find out more at JaimeMichelleFitness.com
Photo by Natalie Minh
Alicia Coates is an NPC athlete who owns Smart Start Personal Training, a mobile training company in Phoenix, Arizona. She has placed 1st place in her frst two shows, and is currently training for her NPC Figure Debut this May. Alicia trains with Team AFD out of AZ Pro Physiques and her ftness background includes being a competitive runner, CrossFitter, longboarder, personal trainer and ftness nutrition specialist.
Matt Cooper graduated with a
MAX CLEANSE & LEAN (MCL) offers a solution to digestive issues as well as a way to remove excess water and waste from the body. You work out hard to stay fit and you want to see the results every day, thats what MCL can help do. MCL addresses the water and bloating that many of us hold just under our skin, in our hips, abs, legs and feet. MCL helps naturally release this excess fluid and flush it from the system to help drop weight quickly and lean up. MCL also helps promote regularity, which is essential to health. If youre backed up, MCL will get you back on track and in the process help you to lose unwanted pounds!
bachelor's degree in communications and has since obtained certifcations in nutrition and MMA strength and conditioning. Matt is the general manager of Max Muscle in Marin, Calif. and strives for a commitment to quality and results for clients of all levels. For more information, visit http://www.facebook.com/ maxmusclemarin.
Allen Elliott is a published ftness model/writer, online trainer and national competitor in the NPC Mens Physique Division. He provides guided solutions for people who sincerely wish to achieve their ftness goals. He strives for excellence and is always willing to go the extra mile to help others.
maxmuscle.com
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

10 WWW.MAXMUSCLE.COM
APRIL 2013
As an athlete, your body demands fuel to help you perform your best. Athletes Choice has formulated a superior line of sports nutrition products specifically for athletes to provide cutting edge science-based ingredients to fuel your training, help build and maintain lean muscle mass and accelerate overall muscle recovery. Athletes Choice line of high-quality products taste great, are all banned substance free, meet all guidelines for scholastic and amateur sport and are the official nutritional products of the National Football Academies. Athletes Choice is game time nutrition so When You're Ready to Win, Make the Right Choice, Athletes Choice!
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET

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MOM OF TWO CAUGHT SPORTING A SIX PACK!
Kristen Vigna of Stockton, CA stopped by Max Muscle Sports Nutrition after a workout with Gabe Subry at CrossFit 209 to stock up on her supplements and show off her amazing abs. Kristen is 33 years old and is married with two kids, a 3-year-old boy and 6-year-old girl and still fnds the time to stay in incredible shape. Matt Lazaro from Stockton Max Muscle does Kristen's nutrition planning. Kristen's supplements include MaxPro protein, Max Krealkalyn and Vit-Acell.
Mark Sarale, regional director North-Central Calif.
REPRESENTIN'
Heidi Howe, representing Max Muscle of Moreno Valley, California, proudly celebrates after her frst competition at the San Diego Body Building & Fitness Championships on September 8, 2012. Heidi competed as a Bikini Diva and won 1st place in the masters category as well as 2nd and 3rd place trophies in novice and open. Heidi has been physically ft her entire life but only started aggressive training in June 2012 with a strict diet designed by Max Muscle franchisee Larry Senical and supplementation of High 5 Protein Shakes, Glutamine, Cellucor C4, L-Carnitine, Hell Fire and Quadra Cuts Night-Time. Although it was a lot of hard work and discipline, she is enthusiastic about future competitions and potential careers opportunities the body building and ftness platform may offer.
POWER OF PRO 360
Our son, Logan Stowell, is 8 years old and has used Athletes Choice Pro 360 protein for four months during football season. He would drink Pro 360 as a recovery shake after practices and games. His favorite shake is
the Pro 360 Champions Chocolate blended with ice, milk and a scoop of peanut butter. A few weeks after he turned 8, Logan was clocked running a 6.36 sec. 40-yard dash. On his frst run of the season, Logan got a 53yard touchdown. Logan plays travel baseball with the Orangecrest Crush out of Riverside, California. He was so happy with the way Pro 360 made him feel, he has continued to use it for baseball. Logan is a straight A student and works out every day to reach his highest potential. He is highly motivated and pushes himself in everything he does. Coaches say his heart and hard work are his best attributes. Logan loves to motivate and cheer on his teammates because he wants them to be successful also. He says his goal is to play professional baseball and steal lots of bases like Rickey Henderson. His favorite players are Matt Kemp and Mike Trout. We are very proud of Logan and hope he will continue to work hard to be successful.
Jeff and Korinne Stowell, Riverside, Calif.
TOTAL KNOCKOUT!
Take your picture with a copy of MS&F or your favorite Max Muscle product(s) and email it to the editor at editor@maxmuscle.com for a chance to be featured in an upcoming issue!
I enjoy reading your magazine because it's warm and friendly. It's a great read from start to fnish. Not only that, it touches on many topics that many people talk about daily, such as healthy foods, workout tips, etc. When I think of an all-around magazine, Max Sports & Fitness is the frst magazine I can think of.
Scotty Lindsey, sponsored model for
Technical Knockout, Inc. (TKO)
APRIL 2013
UP AND COMER
GO TEAM!
Make-up artist Stephanie Kole, ftness model Alicia Coates, stylist Kim Miller and photographer James Patrick take a fun little break after shooting this month's cover of MS&F!
I am an upcoming successful fgure competitor and assistant manager at the Max Muscle in Tualatin, Oregon. My next show is the Governor's Cup on March 23 in Sacramento, California. Troughout my life I have been very involved with ftness. I was in gymnastics, cheer leading and lifted weights during school and with my father. I started competing in fgure in July of 2012 and fell in love. My frst show was the Oregon State Championships where I placed frst in Open Figure Class C and competed for the overall. Tree short months later, I reached my goal for this year by becoming the Open Figure Overall Champion at the Seven Feathers Classic on October 20, 2012. I also was a semi fnalist (Top 20) in bodybuilding.com's 2013 BodySpace Spokesmodel Search. Currently I am in contest prep for Governor's Cup and plan on hitting Emerald Cup (Bellevue, Washington) on May 3 before stepping onto my frst national stage in June at Jr. Nationals (Chicago) and in July at USA's (Las Vegas). Having support from my trainer and coach Dan Simpson from HD Training, family, friends and my awesome Max Muscle support group made the overall award a memorable experience that I will never forget. At only the young age of 21, I've set many future goals for myself in the industry and would like to make a career within the sport. Te Max Muscle supplements I take are LiquiCarn, Glutamine, Chocolate MaxPro, Cleanse & Lean, Max EFA and CLA.
Clarissa Evans, assistant manager, Max Muscle Tualatin, Oregon
MAx MuSCle SAn JoSe (BloSSoM HIll) AtHlete

Fernando Padilla, a loyal Max Muscle customer, competed in his frst body building show at the recent NPC Sacramento. He took 1st place in the Novice Lightweight Division and 1st place in the Open Lightweight Division. Fernando even beat athletes who have been competing for years. "Fernando is a prime example of a Max Muscle athlete," said Chris Law of Max Muscle Blossom Hill. "He is dedicated, consistent, extremely hard working, loyal and has set a positive example for others to follow. It's not very often a frst-timer is as successful as he was.
takEs 1st PlaCE IN BB sHOW
"I am extremely proud of the journey we have taken together, and this is only the beginning!" beamed Chris. Fernando attributes his success to quality supplements provided by Max Muscle. These supplements "helped me take my physique to a level I never believed possible," he shared. "I would also like to thank my two coaches (Chris Law, Nutrition/Training and Nick Townsend from Ultimate Preformance, Training/Posing). They provided a step-bystep blueprint for success. I would also like to thank my friends and family for their unwavering support! I could not have done it with out them."
TALK TO US
We want to hear from you! Send comments, photos, questions, likes, dislikes to editor@maxmuscle.com.
APRIL 2013
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13
FOREVERYOUNG
By Joe Wells, Max Muscle Founder and CEO
PROTEIN AND NITROGEN
The Keys To InTense TraInIng recovery

e are truly in a new day and age for athletic performance. I have been at the forefront of the ftness industry for more than 30 years. I go back to the days when basketball players were afraid to even lift weights. The players believed that intense weight training would affect their shooting. Take a look at most of the players in the NBA today. They are shredded, muscular and extremely athletic. This is far more than an evolution of the athlete by participating in their sport. These guys are eating correctly and training intensely. I also recall back in my football days that only a handful of guys would work out after practice. I was one of those guys, and we would often endure light criticism for taking it on a little 'too seriously.' Fast-forward 30 years later and everybody trains after practice or before. Take a look at the linebackers and running backs in the NFL. These guys look like body builders. Once again, this is not an accident, but these guys are training harder than ever
ISO-X, THE WORLDS MOST ADVANCED WHEY PROTEIN ISOLATE IN 3 MINDBLOWING FLAVORS!
ISO-X is the newest addition to Max Muscle Sports Nutritions whey protein isolate collection. ISO-X blends into a refreshing light tasting drink supplying your body with high quality and fast acting whey proteins providing 30 grams of pure protein per serving. ISO-X is ideal for both pre- and post-workouts or during the day to be assured a continuous and adequate amount of amino acids.
and are adhering to a very strict diet that promotes energy and recovery. Today, there is so much at stake if you want to become a pro athlete. The status that you receive is similar to that of the gladiators of old. We celebrate these games with thousands of raging fans in giant stadiums and reward them with million-dollar contracts. And no one needs to fght to the death! So why wouldnt the average high school or college athlete fnd the time to work out a couple hours a day and try to push himself to the next level? One of the strongest shifts in training these days is a focus on working out with extreme intensity while doing a variety of creative movements. And while working to failure and focusing on core exercises to enhance balance and overall strength is great, you need to make sure you recover properly. Many experts believe that 70 to 75 percent of what you attain from physical training is dependent on your nutritional needs. And breaking it down a step further, the most important nutrient to help you recover is protein. Why is protein so important? Protein breaks down to nitrogen and your body needs nitrogen to build and repair damaged muscle tissue from intense training. When you think about it, a 2-hour basketball practice would result in several thousand repetitions of your quad muscles. Every cut or jump causes your quad muscles to fex or do a repetition. If you dont eat or supplement with quality protein, you will more than likely end up over trained. It is important to note that you need to elevate your nitrogen balance by eating or drinking protein every 4 hours or so. When you ingest protein, your nitrogen balance climbs up over approximately a 2-hour period and then falls over a 2-hour period. So as a result, your nitrogen balance increases for about a 4-hour period. This is why most nutrition experts promote ingesting 15-30g of quality protein 4-5 times per day depending on your weight. Maintaining a positive nitrogen balance by eating frequent protein meals can mean doubling your lean muscle gains! I encourage you to stop by your local Max Muscle store. Our trained staff can simplify this and help you get started on a new leaner, meaner physique. MS&F
maxmuscle.com
APRIL 2013
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
ATTENTION ENDURANCE ATHLETES!
THE PERFECT CARBO LOADING SYSTEM!
Max Muscle Sports Nutrition is proud to bring you Max ACM, a scientifically based formula featuring Triple Carb Matrix technology three different molecular weight carbohydrates, including pure waxy maize starch (amylopectin), maltodextrin and trehalose. Max ACM has been formulated to support muscle and liver production of glycogen providing an advanced carbo loading system for serious athletes. Triple Carb Matrix Instantized for easy mixing Unflavored and extremely versatile that can be mixed with most protein powders Each serving provides 40 gm (160 Kcal) of pure high molecular weight waxy maize starch, maltodextrin and trehalose carbs Supports Glycogen Loading for optimal Athletic Performance.

HEALTHBEAT
By Linda Hepler, BSN, RN
SCARING YOURSELF SKINNY

Weve all heard of scaring yourself silly. But scaring yourself skinny? Turns out theres an added beneft to watching those horror ficks burning extra calories. A new study by researchers at the University of Westminster found that those who watched a 90-minute thriller zapped an average of 113 calories the equivalent of a half hour walk. According to the study authors, those jump scare moments in certain movies pump up the heart, leading to a spike in adrenaline, which lowers the appetite, increases the basal metabolic rate and burns calories. The top three calorie killers in the study: The Shining (184 calories), Jaws (161 calories), and The Exorcist (158 calories).
According to researchers at Carnegie Mellon University, telomeres (the protective caps of DNA on the ends of chromosomes) are not only a predictor of how well you will age but how healthy youll be along the way. Telomeres have long been known as a biomarker of aging; they shorten as we age, a process which is associated with age-related problems such as cardiovascular disease and cancer. But other factors besides aging are associated with shorter telomeres, such as heavy drinking, use of tobacco products, stress and anxiety provoking questions about those younger than age 50 with shortened telomeres and their susceptibility to disease. In the study, researchers measured the telomere length of white blood cells from 152 healthy volunteers aged 1855. The study participants were then exposed to a cold virus. Those older than age 22 with the shorter telomeres were more likely to come down with a cold, leading the investigators to believe that telomere length may be a consistent marker across the life span and that it can start predicting disease susceptibility in young adulthood. What to do to increase your telomere length? Its most important what you dont do. Telomeres are shortened by excessive free radical damage, with smoking and heavy drinking at the top of the culprit list. Eating plenty of fruits and veggies can help to mop up free radicals, though. And a few studies have suggested that a diet rich in Omega-3 fatty acids, found in oily cold water fsh, can help to delay telomere shortening.
TELOMERE TROUBLES
Back in the day, acne was blamed on dietary indulgences from chocolate to sugar and fat. But beginning in the mid 60s, several important research studies suggested that the development of acne was unrelated to nutrition.
FOOD: A CULPRIT IN ACNE, AGAIN
Today, research is showing that while acne may not be caused by foods, in some individuals it can be aggravated by foods. A team of dermatologists and registered dieticians from New York Medical College and New York Universitys Department of Nutrition, Food Studies and Public Health recently conducted a literature review of studies done between 1960 and 2012 exploring the diet-acne connection. What they found? Those who had the highest dairy consumption and those with a high glycemic load diet (think white bread, rice and pasta, potatoes, sugary drinks and most sweets) had a higher incidence of acne. As for dark chocolate you can relax. A small amount of the semi-sweet treat has a fairly low glycemic load. And its choc-full of antioxidants and favonoids that are thought to be good for your heart and blood vessels!
APRIL 2013
WHATS IT GOING TO BE
THIS YEAR?
OLD YOU OR NEW YOU?
WIN $25,000! 2013 MAXFORMATION CONTEST

Go to mymaxmuscle.com to get started today!
2012 Champion Amanda Freeseman lost over 60 lbs. on her journey!
HEALTHMATTERS
By Linda Hepler, BSN, RN
Fixing the SyStem

DEALING WITH THE CrIsIs of UNTrEATED MENTAL ILLNEss
ottie Pacharis remembers vividly a time when she feared that her son Scott, who suffered from severe mental illness, might shoot someone. He had become very paranoid; he asked my husband repeatedly to show him how to shoot a gun so he could protect himself from federal agents he felt certain were trying to assassinate him, she recalls. Tragically, continues Pacharis, author of Mind on the Run: A Bipolar Chronicle, Scott turned his destructive thoughts into action upon himself, ending his own life at age 40.
APRIL 2013
In the wake of the horrifc Sandy Hook Elementary School massacre in Connecticut, and coming on the heels of the movie theater shooting in Aurora, Colorado, and the mass shootings in Arizona and at Virginia Tech, it is becoming only too clear that tragedies like these share common characteristics: all four shooters were apparently mentally ill. And all four wielded weapons with large-capacity magazines, allowing them to fre multiple rounds of ammunition without having to stop to reload. And while a public opinion survey published in a recent issue of the New England Journal of Medicine indicated that a majority of people, gun-owners and non-gun-owners alike, believe that there should be stricter gun policies in place to prohibit those with certain mental illnesses from owning guns its hard to determine just whom those persons should be.
Mental health is not an exact science, says David M. Reiss, MD, a practicing psychiatrist in Rancho Santa Fe, California. Not only are just a very small fraction of those with mental illness at risk for committing such violent acts, but we cant necessarily predict which of those with mental illness will commit violent crimes. The best predictor of violence in mental illness is previous violence. But by the time a seriously mentally ill person has become violent, it may be too late to prevent a tragedy, says Pacharis, who believes that the most important thing to rethink is a whole range of mental health issues, from funding for early detection and treatment, to civil commitment laws, to privacy laws that prevent mental health records from being part of a background check system when purchasing frearms. One of the biggest problems, she claims, is that
once someone turns 18, they have the right to refuse medical treatment for mental illness. Years ago when we began deinstitutionalizing the mentally ill, says Pacharis, states passed laws making it illegal to force mentally ill adults to be treated or to take their medications. Unless they hurt someone, that is. Once theyve committed a crime and are jailed, they can be forced to take medication in order to determine whether theyre competent to stand trial, says Pacharis. But not before theyve gunned down innocent people. Lack of treatment compliance in the most severely mentally ill persons, such as those with schizophrenia and bipolar disorder, is common, says Doris A. Fuller, Executive Director of the Treatment Advocacy Center, a national nonproft organization dedicated to eliminating barriers to
Is there someone in your life a family member, friend, or even a classmate who is, or appears to be having problems due to mental illness, but is not getting the care he or she needs? You can make a difference! Here are some ideas:
TIPS FOR HELPING SOMEONE WITH MENTAL ILLNESS
Learn about mental illness. Many of us fail to get involved because were afraid, says Kimberly Williams, PsyD, a neuropsychologist and clinical psychologist practicing in New York. Even in 2013, mental illness is a huge scary thing, carrying a big stigma. Its easy to ignore, to not get involved. We need to build a different level of acceptance. Start by checking out the media library on the Treatment Advocacy Center (a national nonproft organization dedicated to eliminating barriers to the timely and effective treatment of severe mental illness) website at www.treatmentadvocacycenter.org or the educational information on the National Alliance on Mental Illness (NAMI) website at www.nami.org. You can also fnd a local chapter of NAMI online, and attend meetings or classes such as Family-to-Family, a 12 week course free of charge for families of people with severe mental illness. Identify community resources. Check with your local community mental health agency about services in your area, suggests Dr. Williams. You can also check with your local or state chapter of NAMI, hospitals, or local law enforcement. If you are a college student, check with administration about mental health services on campus. Know the laws in your state. Your success in getting help for someone with mental illness relates to the laws in that state, says Doris A. Fuller, Executive Director of the Treatment Advocacy Center. Several forms of psychiatric intervention exist to address mental health crises, but they differ from state to state. Separate laws apply to emergency hospitalization (someone being picked up and held until they undergo a psychiatric evaluation), as well as civil inpatient and outpatient commitment, and privacy laws. You can fnd state-by-state laws on the Treatment Advocacy Center website. Get involved. Its hard to assign blame to any one circumstance, situation or person when tragedy occurs as a result of untreated mental illness. But if you have concerns that someone is mentally ill and is untreated, especially if they appear to be dangerous speak up! Notify administrators at work or at school, or law enforcement in your community that you have serious concerns. Its important to become involved on a political level, too, says Pacharis, author of Mind on the Run: A Bipolar Chronicle, a book about her familys struggle to help her adult son Scott to receive mental health treatment. She feels very strongly that tragedies like Sandy Hook could be avoided if people would contact their legislators about the need for better mental health treatment law.
APRIL 2013
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the timely and effective treatment of severe mental illness. An anatomical condition in the brain called anosognosia, or lack of insight or awareness, causes these people not to recognize when theyre ill. And if you dont recognize youre ill, you arent necessarily going to cooperate with medications and psychiatric care. Even if you wanted treatment, the right kind of treatment is often unavailable, says Dr. Reiss. Theres been a whole movement to do away with state-run psychiatric hospitals, which was well intended, he explains. But plans for care after people were discharged werent implemented. And funding for treatment was cut more and more. In fact, according to the Treatment Advocacy Center, deinstitutionalization has reduced the number of public psychiatric hospital beds by more than 95 percent from their peak numbers 50 years ago. And according to the National Alliance on Mental Illness, about 30 states have reduced mental health spending since 2008 dramatically reducing treatment options for thousands of people. The result? These people are in the streets, waiting for treatment for months and months, some committing minor crimes that land them in jail, an environment which in many situations, they cant tolerate, says Dr. Reiss. So they often act out and hurt someone in jail and end up with more serious charges. Eventually, many are back out on the streets, left untreated because jails are under no obligation to provide mental health treatment. And in the worse case scenario, they spiral into yet more severe mental illness, leaving them at risk for harming themselves or innocent others. What is the solution? A frst step, says Pacharis, is to change civil commitment codes (which vary from state to state) so that treatment interventions can be made with family involvement, and based upon a need for treatment rather than as many states require, evidence of dangerousness to self or others. Theres no reason why we cant use common sense in protecting those with mental illness and those within the community, agrees Dr. Reiss. If you look at the analogy of seizure disorder, a persons neurologist can make sure that the drivers license is taken away until they are seizure free for a certain length of time. Another step, one that the Treatment Advocacy Center is actively working on, says Fuller, is to make more use of assisted outpatient treatment (AOT), which is a system mandating seriously mentally ill individuals being released from hospitals, jails or prisons to get the treatment they need in order not to relapse. In other words, selected seriously mentally ill persons must take medication under court order as a condition for living in the community. In addition, fxing the federal funding system is crucial, in order to assure that monies are available for mental health outpatient and inpatient (when necessary) treatment. As for the gun issue: gun reform is important, but its not the entire answer, says Fuller. Nobody wants guns in the hands of those with severe mental illness. But you can take all guns out of the hands of those with the most severe mental illness and disordered thinking, and untreated, they will still fnd a way to hurt themselves or others.
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APRIL 2013
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Femme Lean & Balance by Max Muscle Sports Nutrition is an advanced and scientifically-based formula designed for the special needs of adult females. Femme Lean & Balance is designed to support accelerated weight loss, specifically fat, provide a clinically proven appetite suppressant and to promote healthy estrogen levels and hormone balance.
I Am A Woman.
FITFOCUS
By Alicia Coates
TOp 5
Reasons
Why i
LOVE
This month's cover model, alicia Coates, adds CrossFit into her training schedule to keep her in tip top shape. Here are her reasons to CrossFit.
VARiETy: When I think of CrossFit, I think of changing up my routine. Training for my fgure competitions typically focuses on specifc muscle groups, and I enjoy how CrossFit challenges my entire body. EndURAnCE: CrossFit hands down improves my endurance. Endurance is essential in my life and daily routine, especially since I engage in extensive weight-lifting fve to six times per week. EnERgy: My energy levels are defnitely heightened while performing CrossFit exercises. I not only feel more assertive, I also develop an excessive muscle pump, which is a great feeling. COMMUniTy: CrossFit has a great community and great athletes. It has become a community of moms, dads, kids and elite athletes. Anyone and everyone can participate and fnd great results. FUn: Most of all, CrossFit is super FUN! You need to spice up your weekly routine with something totally out of left feld. I am not training to be a CrossFit athlete, but CrossFit has benefted my health, my strength and has better prepared my body for the stress I put it through for my upcoming fgure competitions.
APRIL 2013
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MAX GLUTA-MATRIX is an advanced form of glutamine delivery developed by the Research and Development Team at Max Muscle Sports Nutrition. Gluta-Matrix's proprietary Gluta-Tri Triple Fusion technology surpasses what regular glutamine can do by combining three unique forms of glutamine to enhance the uptake and absorption of glutamine into the body for optimal muscle recovery and repair. The specialized glutamine peptides in Gluta-Matrix have been shown in studies to be more than 2 times as effective as regular glutamine.* Gluta-Matrix is flavorless and can be added to any protein drink or sports beverage to ensure that your body is getting what it needs to maximize performance.
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Wang Y, Jiang ZM, Nolan MT, et al. The impact of glutamine dipeptide-supplementation parenteral nutrition on outcomes of surgical patients: * 1. a meta-analysis of randomized clinical trials. JPEN J Parenter Enteral Nutr. 2010;34:521-9. 2. Cruzat VF, Tirapegui J. Effects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status in trained rats and subjected to long-duration exercise. Nutrition. 2009;25:428-35. 3. Asprer JM, Llido LO, Sinamban R, et al. Effect on immune indices of preoperative intravenous glutamine dipeptide supplementation in malnourished abdominal surgery patients in the preoperative and postoperative periods. Nutrition. 2009;25:920-5.
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MAXWORKOUT
By Allen Elliott
Photos by JamesPatrick.com
HELLO LEG DAY!

Although my legs are not judged directly in my Mens Physique competitions, that doesnt mean I dont train them. Your legs house some of the largest muscle groups found in your body. In the same regard, you should strive for balance and symmetry across your entire physique, legs included. I train my legs using dumbbell-based workouts because they offer several benefts. Only with dumbbells can you achieve increased functional strength and versatility that machines simply cannot target. The independent weight of each dumbbell also prevents your dominant side for compensating for your weak side, which commonly occurs with barbells or machine weights. This workout will strengthen and tone your quads, hamstrings, glutes and calves.
Standing with feet shoulder-width apart and holding two dumbbells, drive with your heel as you step up onto the bench with one foot, lifting your opposite leg to a 90-degree angle. Keep back and spine straight throughout the movement. Step back down onto the ground and continue alternating feet until all required repetitions are complete.
Dumbbell Step Up
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B
APRIL 2013
Stand with feet slightly wider than shoulder-width apart. Hold two dumbbells, resting them on your shoulders. Maintain an upright posture throughout the exercise. Begin the movement by descending downward, fexing your hips and butt back. Bend at your knees and pause briefy once youve reached the bottom position. Weight should be primarily on the heels of your feet. Drive your heels into the ground and stand up keeping your back and spine rigid throughout the movement.
Dumbbell Squat
Stand on a step on the ball of one foot. Hold a dumbbell on the same side of your body as the leg you are training. Use opposite hand to hold onto something stable. Begin with your calf in downward position. Press down on the ball of your foot, raising your heel upward. Return slowly to downward position. Complete all the repetitions with same leg, then switch to the other to complete the same number of reps.
Dumbbell OneLeg Calf Raise
LEG WORKOUT
Exercise
Dumbbell Step Up Dumbbell Step Up Dumbbell Squat Dumbbell Squat Dumbbell One-Leg Calf Raise Dumbbell Reverse Lunge Dumbbell Reverse Lunge
Note: The last set of exercises is a super-set.
Sets
1 3 1 3 3 1 3 3
Reps
21 ea. leg
13 ea. leg 21 13
Rest
30 sec. 60 sec.
30 sec. 60 sec.
13 ea. leg 21 ea. leg

13 ea. leg 8 + 8 ea. leg
60 sec. 30 sec 60 sec

90 sec
Bulgarian Split Squat + Dumbbell Single-Leg Straight-Leg Deadlift
Dumbbell Single-Leg Straight-Leg Deadlift
Standing with feet shoulder-width apart and holding two dumbbells, keep your right leg in line with your torso and lower your torso until its almost parallel to the foor. Pause, and return to the starting position. Complete all the repetitions with same leg, then switch to the other to complete the same number of reps.
Dumbbell Reverse Lunge Standing with feet shoulder-
width apart and holding two dumbbells, begin the reverse lunge by stepping back with your right foot. While maintaining proper posture, perform a single-leg squat until right knee gently touches the ground. Lift and drive your right leg forward as you return to the starting position. Alternate legs each time you step back until the same number of reps are completed on both sides.
Standing with feet shoulder-width apart and holding two dumbbells, place right foot well out in front of the other in a staggered position with your rear foot placed frmly on top of a bench. Maintain good posture as you descend as deep as possible keeping your front heel frmly on the foor. Drive upward and exhale as you pass the halfway point of the movement. Complete all repetitions then switch sides.
Dumbbell Bulgarian Split Squat
Allen Elliott is a published ftness model/writer, online trainer and national competitor in the NPC Men's Physique Division. He provides guided solutions for people who are sincerely working to meet their ftness goals. He strives for excellence and is always willing to go the extra mile to help others. Follow him on Twitter @AllenElliottFIT.
APRIL 2013
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STAYACTIVE
By Jaime Michelle
Photography by James.Patrick.com
HOOp
IT uP
BuildiNG Speed & eNduraNce Through BAskETBAll DrIlls
Here is a fun 30-minute cardio workout from ftness model Jaime Michelle. Get out of the gym, get on the court and boost your playing power while you're at it!
ike many of you, I am not a huge fan of cardio workouts that include being indoors on the treadmill, elliptical, stationary bike or stair-climber. Instead, I prefer to get a good cardio workout through functional movements or playing sports, such as basketball. Many of us tend to get bored with the same cardio routines that we often avoid it or just dont do it at all. Like you, I know that cardio workouts are an important building block to improving endurance and to achieve and maintain a ft and healthy physique. According to the Mayo Clinic, regular strength and endurance training help you burn calories more effciently and effectively. As you get stronger, you wont fatigue as easily. Building endurance can be accomplished in many different ways
and in various venues. The key is, fnding what works for you, sticking with it and achieving the results you are looking for. As a former collegiate basketball player, I often think back to the workouts we would perform in practice. I am reminded of how tired and exhausted I was performing the required drills and how intense the training was. Obviously basketball is not a distance sport in terms of the duration of activity or exertion. In fact, it is quite different than what is required of a distance runner. Instead basketball consists of short bursts of activity and energy over a long period of time. For a basketball player, it is critical to have a level of endurance that will ensure
a player will last the entire game, as well as the entire season. I have compiled fve different basketball drills that can be performed either at an indoor gymnasium or an outdoor basketball court. Most of these drills I remember fondly from my college days. Complete the following fve exercises for three rounds. This workout should take you approximately 30 minutes. The goal of this series of drills is to increase strength, agility, speed and endurance to improve your basketball game, as well as the game called life. Whether you played basketball in the glory days, currently play or have never played at all, you too can perform these drills and reap the benefts.
APRIL 2013
ATTENTION ATHLETES!
DELAYS ONSET OF MUSCLE FATIGUE! DE
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Net JUmpS: Standing directly under the basketball hoop, feet shoulderwidth apart, squat down (make sure your knees do not extend over your toes) and jump up and touch or grab the net. Repeat this for 1 minute.
1 2
QUiCk Feet: From anywhere on the court, with your feet shoulder-width apart, stand with your knees bent (not extended over your toes) in the defensive position. Move your feet up and down as if running in place for 1 minute.
WaLkiNg LUNgeS: Standing with your hands on your hips at the baseline, perform a traditional walking lunge to half court. Return back to the baseline. Perform this exercise one time. To challenge yourself more, place your hands behind your head while performing the walking lunge.
4-CorNerS: Standing at the left corner of the key at the baseline, sprint up to the left elbow, then defensive slide across the free-throw line to the right elbow. Back pedal as fast as you can to the baseline. Defensive slide across the baseline and repeat. Repeat this for 1 minute.
Speed Lay UpS: Standing directly under the basketball hoop with a basketball in hand, dribble and sprint to the free throw line. Turn and perform a right-handed lay up. Repeat this exercise, but performing a left-handed lay up. Perform this exercise for 1 minute.
APRIL 2013
ATTENTION ENDURANCE ATHLETES!
THE ULTIMATE ENDURANCE SUPPLEMENT TH
Endurance athletes require effective formulations based on sound science to support exercise demands. EnduroMax, by Max Muscle Sports Nutrition, is an advanced endurance formula created to meet those demands. EnduroMax is based on strong scientific evidence and modeled after the newest American College of Sports Medicine (ACSM) guidelines for fluid and electrolyte replacement during exercise. EnduroMax provides the proper ratio of electrolytes, amino acids, metabolic cofactors and antioxidants that your body needs to support optimal performance. If you are a serious athlete that wants an advantage over your competition, stop by your local Max Muscle store today for a free sample before your next race or event.
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Photos Courtesy of Lindsey Banks
MARCH 2013
Jen Stevens Lost Over 20 LBS., Got in the Best Shape of Her Life and In the Process, Also Realized A Myriad of Additional Cosmetic Benefits!
In todays world, we are conditioned to believe that beauty should be based upon how we look. But how can you look beautiful if you dont feel it? Max Muscle is proud to dispel this myth through two revolutionary products, emerge and Max EFA, that will help you achieve overall beauty from the inside out! Just ask Jen Stevens, who in 2011, found herself in the worst shape of her life. Years of yo-yo dieting and obsessing over her weight resulted in poor body image and a lack of selfconfidence. With the help of some very special people and her local Max Muscle store, not only did Jen find the help she needed, she also discovered these two revolutionary products that helped her reach her fitness goals and achieve all-over beauty!
Getting the Skinny on emerge

Every year, people make New Years resolutions to finally lose weight. But somehow, inconsistency and lack of motivation due to not being able to see results often get in the way of ever realizing this goal. But Max Muscle has your best weapon yet: emerge, a great-tasting powder that mixes with water to provide a powerful fat loss and body composition slenderizing system specially formulated to inhibit appetite, promote the release of fat from stored fat cells and accelerate the burning of fat for fuel. emerge contains clinically proven weight loss ingredients to suppress appetite, provide maximum calorie burning specifically from fat, increase energy and elevate the bodys metabolism. The combination of selected ingredients promotes a metabolic shift that scientists describe as fuel portioning by shifting the burning of fat as fuel rather than fat for storage.
MARCH 2013
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Armed with an arsenal of results-driven goodness, emerge also contains a patented ingredient called Advantra Z which is an extract of a citrus fruit and has been shown to be effective in fat breakdown, thermogenesis, appetite control and ultimately, in increasing the ratio of lean muscle to total body mass. While this ingredient increases the metabolic rate, helping to burn more calories, it does this without increasing heart rate or raising blood pressure. Amazingly, Advantra Z has also been shown to improve athletic performance. Jen Stevens of Walnut Creek, Calif. is a believer after losing 20 pounds using emerge. I stopped working out completely, she says after landing her dream job in the beauty industry. My job left me with little time to eat decent meals and I often turned to fast food out of convenience. It didnt take long to see how much weight I had gained and that took a toll on my self-esteem. Im only 52, so 20 pounds is pretty noticeable! Shed tried several fad diets, diet pills and powders in the past that left her feeling horrible and moody and knew that she needed help from an expert.
BEFORE
Stevens was on a mission and, not only hired a personal trainer to get back into shape, but also turned to her local Max Muscle store in Walnut Creek to enlist the help of owner, Kenny Tali, to help with her weight loss goals. Tali evaluated v her diet, made suggestions and quickly recommended emerge to assist Stevens in losing the unwanted weight. She used one scoop in the morning, another scoop mid-day, and then half a scoop in the afternoon, Monday through Friday, for eight weeks. She could see her body changing dramatically as she became more toned. The results were motivating and gave Stevens the encouragement to get to the gym daily. Amazed by the transformation, Stevens personal trainer, Chris Lavado, suggested that she try bikini competitions. In June 2012, Stevens stepped on stage for the first time and placed seventh in a deep field of competitors. Since then, she has competed in a total of four bikini contests, including a national-level show, and now has aspirations to earn a pro card in the near future. Stevens credits emerge for not only helping her lose 20 unwanted pounds, but for helping her get into competition shape. I couldnt have lost the weight without it, she says. I love how it tastes and that I can take it without feeling moody or jittery or crash from it. I have a major sweet tooth and emerge saves me from binging on bad foods and keeps me on track!
Key Features of f emerge
AFTER
MARCH 2013
FASTER METABOLISM Combined with a regular exercise plan, emerge is designed to speed up your metabolism through ingredients such as caffeine, green tea extract and Advantra Z INCREASED FAT BURNING - emerge promotes fat breakdown, transport, and fat burning with the ingredients: caffeine, green tea extract, L-carnitine, L-taurine, yohimbine, octopamine, NADH, adenosine, vinpocetine and evodiamine. POWERFUL APPETITE CONTROL emerge contains hoodia gordinii, yohimbine and Advantra Z which helps to suppress the appetite. MOTIVATION The best way to stay motivated on your plan is to see results. emerge includes a healthy dose of fiber in each serving. Fiber will help remove the bloat and flatten out your stomach, delivering quick results and providing the motivation you need to keep going. emerge comes in 15 great tasting flavors including the new Minty Mojito and White Blossom Tea!
Photo Courtesy of Isaac Hinds
Max EFA Get Your Fat On!
Not all fat is bad for you. There is the bad fat that collects on your body and clogs the arteries and then there is the good fat, also known as Essential Fatty Acids (EFAs), which your body needs to function properly. EFAs are specific fats that are critical to the proper function of your body. Your body is not able to produce these fatty acids on its own, so its necessary that you eat a diet rich in these crucial building blocks to maintain a healthy body. Unfortunately, most people dont eat the right types of foods that meet the minimum recommended daily allowances of EFAs. But, Max Muscle makes this easy to attain with Max EFA, an easy-to-consume supplement in softgel form.
Key Features of Max EFA

My hair is shiny, vibrant and glowing and my nails grow so fast and are much stronger! My skin has never looked this good and the only thing I changed in my daily regiment was adding two Max EFA every morning and two every night before I go to bed. I used other products before and did not have these noticeable results. I highly recommend Max EFA! You will love your shiny hair and glowing, vibrant skin!
Max EFA contains flaxseed oil, wheat germ oil, conjugated linoleic acid (CLA) oil and borage seed oil, all essential fatty acids that will help you to achieve improved overall health. Essential Fatty Acids have a ton of benefits on your body and its cells. They help with cellular development, the formation of healthy cell membranes and regulate blood pressure, immune responses and liver function. EFAs also help with blood clotting and breaking down cholesterol and, the oils from EFAs also lubricate the body from the inside out, instantly supporting the new growth of hair, skin and nails. When Stevens decided to try her hand at bikini competitions, Tali not only recommended emerge for weight loss, but Max EFA for overall health. I like my athletes and customers to use it because of all the healthy, good fats found in the product, he explains. The omegas make the hair and skin look so healthy and in turn, feel good about their appearance as well. Stevens took two softgel capsules of Max EFA twice a day, every day. After only 10 days, she noticed a big improvement in her complexion, hair and nails. The results were amazing! says Stevens. Almost immediately, I could see the change, but to have other people notice, too, thats how I knew it worked. Ive never gotten so many compliments about my skin and hair until I started using Max EFA. And, when shes not competing, she continues to use the product daily. Why wouldnt I? Stevens says. Its made such a difference! I honestly look and feel more beautiful.
Maintains healthy hormone levels Supports healthy immune function Rich in Omega 3, 6, & 9 fatty acids Promotes health metabolic function
EFAs - Did You Know?
Regular supplementation of Omega-3 and Omega-6, both key components in Max EFA, have been shown to provide the following benefits: Burn fat Prevent heart disease Relieve arthritis pain and inflammation Calm digestive disorders Fight cancerous growths Reduce symptoms of PMS and menopause Block symptoms of migraine headaches Supports the new growth of hair, skin, and nails
THE JEN STEVENS SYSTEM
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MAX XCHAMP
By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
his time last year when I was competing in the MaxForm Life Challenge, I came across my frst plateau. Up until that point I was seeing close to the same results week after week, but all of a sudden my progress seemed to slow down to a crawl and my muscle gain along with my fat loss became very stubborn. After about two weeks of not seeing much progress I decided to make a change to overcome my plateau. First, I knew that I needed to change up my workout routine. To start, I increased my cardio from 30 minutes fve days a week to 40 minutes six days a week. Next, I added a few extra interval training sessions to my cardio sessions every week. My favorite interval workout was 1 minute sprints/1 minute rest. Since my knee issues prevent me from actually sprinting, I would do my sprints on the elliptical by moving my feet as fast as I possibly could, then I would move very slowly for a minute to catch my breath, and I repeated this for 40 minutes. I also changed the type of cardio I was doing on occasion; I started doing cycling, jogging on a treadmill and the rowing machine on occasion. The next change to my workout was with my lifting. I began incorporating active rests in between my sets, such as jumping in place, mountain climbers, sit-ups and jackknifes. Doing these exercises in between sets, rather than just sitting
BEAT THE PLATEAU

around, helped me burn about 300 more calories per workout on average according to my heart-rate monitor. The last change I made to my workout was incorporating drop sets so that I could start increasing the weight I could lift. This worked best for me by doing two sets normally with heavy weight, then on my last set, lifting as many reps as I could with that weight, then dropping to a weight one level lower and doing as many reps as I could at that weight. After doing this for a few weeks, I was eventually able to increase the weight I could lift for several of my routines, especially my shoulder sets. While I was making these changes to my workouts, I also made a few tweaks to my diet to speed up my metabolism. First, I focused on keeping my sugar count below 25g daily. To help achieve this, I stopped eating fruit and dairy, I eliminated milk (drank almond milk instead) and stopped eating Greek yogurt. Instead of eating every 3 hours, I began eating every 2 hours. I also stopped eating all carbs after 3 p.m., including corn and tomatoes. For dinner, I would only eat lean meats and fbrous vegetables. I made sure I was drinking a gallon of water every day and carried around a gallon jug to ensure this. Making these small changes helped me get through my plateau during my MaxFormation. There are several different methods for overcoming a plateau, so if these suggestions do not work for you, then try changing something else. My advice is when you make a change, stick with it for at least one week before analyzing if it is working for you or not. The online community at MyMaxMuscle.com has great advice as well for overcoming plateaus (that is where I got most of my ideas!) so make sure to create a profle and join the conversation today. MS&F
Photo
by Jam
Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.
es Patr
ick, Ja
mesPa
trick.c
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APRIL 2013
See What Women Across The Country Are Saying About EMERGE!
I was so busy with work, family and trying to just keep up with everyone around me that I let myself go, and I gained 20 lbs. so fast I didn't even notice! What I needed was something to just help me break down that wall to get me started and help to build the momentum I needed to achieve the healthy and fit body I so desperately wanted back! EMERGE is exactly what I needed to help stop my bad eating habits, and keep my energy levels up. I didn't feel weird or jumpy, so EMERGE was my daily go to partner in my battle to fight off the extra pounds! I lost 20lbs and competed in my 1st Bikini competition. EMERGE was the extra boost to keep me motivated and achieve the results I wanted. Now I am so much happier in my own skin! Thanks to EMERGE I am back on track!
Jennifer Stevens, 29 Years Old Clayton, CA
BEFORE
AFTER
Max Muscles EMERGE was definitely a game changer in my fitness routine. Now every day for me starts with EMERGE, the appetite suppressant keeps me focused on my planned breakfast, the healthiest option, and reduces any cravings for the foods that I know I dont need to have during the day. There is no better jump start to get me through my morning cardio. I call EMERGE my ally to reach my fitness goals. Im doing the work any way and EMERGE keeps me on track with the energy level and fat burn that I need!
Erica Cobb, 31 Years Old Denver, CO
BEFORE
AFTER
I started taking EMERGE in March. My fitness coach recommended EMERGE to me. Since that day forward I've been hooked. Not only does it suppress my appetite but it also enhances my energy level and mood. I recommend EMERGE to anyone that is looking for a jump start to their weight loss.
Jessica Cisneros, 23 Years Old Antioch, CA
BEFORE
AFTER
Since starting EMERGE just 3 1/2 months ago, I have blasted away 6% body fat, been able to shed 4 inches off my hips, 2 inches off my thighs and just over 2 inches off my waist. It's hard to find a workout product that will aid in safe weight loss, and taste amazing. EMERGE has easily become my go-to workout product.
Stephanie Lewis, 43 Years Old Woodbridge, VA
LEARN RN MORE. VISIT ONLINE AT MAXMUSCLE.COM MAXMUSCLE.C
AFTER R
Joan Bohrer, 47 Years Old Sacramento, CA
BEFORE
wanted to make a definite lifestyle change and needed I something to spark that change. With the help of my Certified Nutrition Coach and EMERGE, I was able to lose 120 lbs. and check a major goal off of my bucket list by competing on a figure stage in Folsom, CA. To think on the first day of my journey, I could barely do 15 minutes on a treadmill! Hard work, dedication and consistency has been the ticket. If we treat our body well, it wil treat us well. I am 47 and in better health than I have ever been. EMERGE has been a wonderful staple in my program for success.
AFTER
BEFORE
MAXRESULTS
By Rich Carr
STILL
Chris Chisholm, a runner Life Challenge contest, credits Max Muscle for saving his life. Here is an update on how he's doing up in the 2010 MaxForm
GOING
STRONG
Weight : 285 lbs Body fat: 32 percent Lean Mass: 193.8 lbs
STaRT
FiNiSh
BEFORE
these days.
and ftness goal? He had no problem laying this out: During my participation in the MaxFormation, like most, I am sure, I had doubts. I had thoughts of failure and I was downright scared at times. I quickly realized that I had to make more changes in my life than just eating and exercising, he shared. My father used to tell me 'surround yourself with successful people and you will become successful.' That is what I did. Chris began to use the online blog on MyMaxMuscle.com daily, even multiple times a day during the 2010 year. He had to take a step back and eliminate some friends out of his life. I kept the ones who supported me and let the ones go who did not, he said. He made new friends who were living the active and ft lifestyle. He also became more open at the gym, forcing himself to break the mold of the shy, fat guy. Mark and Fernando became his sponsors, and they would always bring him back in check, helping him re-focus
Weight: 239.2 lbs Body fat: 11.2 percent Lean Mass: 212.41 lbs
hris Chisholm headed into the 2010 MaxForm Life Challenge like tens of thousands of people hoping to fnally get those unwanted pounds off and look a little better in the mirror. That year, the fnal voting was one of the closest tallies ever and Chris made it into the top three. Three years later, Chris proudly exclaims that Max Muscle saved his life. Literally. This couldnt be more true," he said. "The support I received from everyone at Max Muscle, specifcally (Max Muscle franchisee) Fernando Salas, was crucial not only during my journey but afterwards as well. I rely on Fernando for supplement information on a regular basis and see him at the gym at least a couple times a week. Fernando introduced Chris to personal trainer and IFBB Pro Mark Antonek, who Chris has since trained with. Those two together are a perfect team, Chris said. We asked Chris, knowing everything he knows now, what does it take to truly change to truly reach a weight loss
on his goals if he began to stray. Making the lifestyle change was NOT easy, but it was NECESSARY, Chris admitted. Now, three years later, he keeps getting better, he's more active, he feels better and he's looking better. I am fnally the person I knew I was inside, he said. A quick visit to Chris profle on MyMaxMuscle.com shows hes become one of the more popular, credible resources to many. His advice to them is nearly all the same: Get a support group! Just like AA, obesity is an addiction to food though. Beating it requires you to have a sponsor, a great support group and above all, a desire to beat it. Medical studies have proven that less than 1 percent of obese people are that way due to a physical condition, leaving more than 99 percent of them dealing with mental addiction. Chris Chisholm found all that at Max Muscle Sports Nutrition. You can, too. Visit your local Max Muscle store today!
MS&F
Chris Chisholm lost a total of 64.41 lbs. and had a muscle gain of 18.61 lbs. See more at http://www.mymaxmuscle.com/user/clchisholm/
APRIL 2013
GUYPICKS
By Abby Hoeffner
ADVENTURE ON
1
The new Stohlquist Fishermen PFD vest gives attention to detail with excellent water safety features while keeping all the necessities close at hand with an array of pockets, anchor-points and front zip entry closure. $119 at KayakProshop.com
GET YOUR
1/ KaYaKInG
When you cant tell if youre playing or working out, your mind and body both win. Get your heart rate up and adrenaline pumping with these adventure sport ideas, and we have the gear to get it done.
Ergodynes Profex 750 gloves were originally designed for workers who climb to do their job. But because of their durable construction that still allows for ease of movement, rock climbers have adopted them as a gear staple. $40 at Ergodyne.com for retailers
2/ RaPPEllInG/ROCK ClImbInG
Safeguard your valuable gray matter as you attack the trails with Cannondales Radius helmet. Its one-piece integrated design offers superior protection while ample fow vents, soft-touch webbing and secure adjustments provide all day comfort. $60 at REI.com
3/ mOUnTaIn bIKInG
Relive your thrills and share them with the ContourROAM2 camera, which shoots in full 1920 x 1080 as well as timed stills. This little beauty can mount on almost anything at virtually any angle. A built-in laser helps you line up your shot. Plus, its waterproof! $199.99 at Store.Contour.com
4/ RECORd YOUR advEnTURES
This extreme sport is all about the air. Finding it. Catching it. Harnessing it. Use the Skywatch Xplorer 3 windmeter to accurately measure this force of nature before you hit the waves. It also gauges temperature, windchill factor and has a digital compass. $119.95at KiteBoarding.com
5/ KITE SURfInG
5 6
Let the amazing Petzl NAO Headlamp light the way when youre trekking through the depths of the earth. A sensor automatically adjusts the light and beam pattern (while extending the battery life) so your hands can be free to help with other tasks. $175 at REI.com
6/ CavE TREKKInG
APRIL 2013
During sleep, catabolic processes take place in our bodies, which minimize the positive effect of training. MAX ZMA promotes the secretion of anabolic hormones, thus assisting your body to increase muscle repair, reduce fatigue, and replenish your body with essential nutrients. By combining zinc, magnesium, and vitamin B-6, MAX ZMA also boosts your bodys production of testosterone, which not only helps your body heal itself during rest, but also promotes a refreshing and thorough sleep. A breakthrough study at Western Washington University has found zinc monomethionine may be absorbed better than other forms of zinc and improves zinc levels without adversely affecting copper levels (Brilla and Conte, 1999)*.
*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999
BEAUTYPICKS
By Lisa Maiorana
2 1
FRIZZ FIGHTERS
Smooth locks and avoid any meltdowns with these hair-taming products.
Detangle your hair and manage strands that are prone to fyaways, damaged ends and frizz with Umberto Beverly Hills Controller Conditioning Spray. $8.99 at Target stores nationwide
1/ WalK amonG THE STaRS
Dont let icky weather get you down. Finish your look with Big Sexy Hair Weather Proof Humidity Resistant Spray. Due to polymers that create a shield against unsettling climate conditions, hair is protected and remains droop-free. $18.95 at SexyHair.com
2/ UP Do, mUST Do
Tame overworked tresses with Dry Hair Nourishment and Defrizzer by John Masters Organics. This unique blend of plant and essential oils can help restore moisture and heal split ends. $16 at JohnMasters.com
3/ HaIR CoCKTaIl
4/ TWo IS BETTER THan onE
Indulge your hair with Perfection Smoothing shampoo and conditioner by Pravana. A favorite amongst hair gurus, these sulfate, salt and paraben-free formulas provide a healthier layer of nutrients pre-styling. $20 shampoo; $22 conditioner at Pravana.com
Soften hair cuticles and reduce friction with Redkens Satin Wear 02 blow dry lotion. It is heat activated to lock in shine and defuse frizz. $18 at Redken.com
5/ SmooTH SEDUCTIon
5
Spray on Kenras Platinum blow dry spray before you blow dry your hair and watch as your routine is reduced by 50 percent. Breakage is minimized and frizz is reduced for up to 20 hours. $22 at Kenra.com
6/ TaCKlE THE HEaT
APRIL 2013
Whats Her
SECRET?
Let's be honest. Maybe your first thought when you saw this picture of Tamara in her tight little booty shorts was, "Ugh! I hate her!" (Of course we know you don't really hate her, you just want to look like that in your own pair of booty shorts!) Afterward, you probably wondered, "OK, what's her secret?" Guess what? Tamara's secret has nothing to do with the latest, greatest fat burner. Sure, fat burners can help speed up your metabolism and help you burn fat, but if you want to know the real secret behind getting lean and staying lean, it's protein. That's right. Protein! Contrary to the erroneous belief that protein bulks you up, the truth is, protein actually helps slim you down. Repeat: protein slims you down! You need to eat quality, lean sources of protein every 2 to 3 hours throughout the day to keep your metabolism churning and help your muscles get the toned definition you crave. Max Lean Protein is Tamara's secret! Boasting high-quality protein, Max Lean Protein is a low-calorie, deliciously creamy shake chock-full of fiber that helps curb your appetite, too. It's the perfect protein to help you get lean. Best of all, Max Lean Protein comes in two decadent flavors: Chocolate Mousse and French Vanilla. Try a free sample today at your local Max Muscle store and make Max Lean your secret, too!
EXCLUSIVELY AT:
L E A R N M O R E AT M A X M U S C L E . C O M
If youre re a M Max M Muscle l customer t already l d using the th CORE 4, weve got good news for you. The best products well, they just keep getting better and better. This past year we expanded our CORE 4 line by introducing Vit-Acell Energy and Essential Omega, two products quickly becoming staples in our customers lives. Max Pro, Max Muscles best selling protein supplement for more than 20 years, is now available in new flavors. And GlutaMatrix yes, its still the best choice available for quick delivery and absorption of glutamine by your body. The CORE 4 is the basis for any sound nutritional program. It includes daily focus on vitamin and mineral supplementation, essential fatty acids, consuming the right type and quantity of protein, and re-fueling your muscles with glutamine, an amino acid. The CORE 4 will help to balance your hormones, provide you with energy, encourage healthy eating habits, improve cardiovascular health, optimize recovery and immunity and ultimately provide a sense of well-being and happiness. Immunity, energy, performance and recovery all lead to results in achieving optimal health. If one is missing, you wont get the results youre looking for. Incorporating the CORE 4 into your daily life is the foundation that supports each piece of your health and fitness program. Whether youre getting back to the basics of health or just starting out, visit your local Max Muscle today to find out how the CORE 4 can change your life!
day can be the difference between getting results and not. MaxPro is comprised of a blend of whey protein concentrate, whey protein isolate and casein protein. Whey protein is an excellent source of glutamine, glycine and the branched chain amino acids leucine, isoleucine and valine. Whey protein transits the stomach quickly for fast absorption by the intestines, making it ideal to consume post-exercise to speed recovery. Rich amounts of glutathione, a powerful antioxidant, are contained in whey protein. Glutathione is involved heavily in metabolic detoxification, and levels of glutathione have been shown to decrease with exercise. Peptides from whey protein have also shown to enhance the activity of our immune system. Recently, whey protein has received attention for being effective in weight loss and reducing body fat. A newly published research study had this to say about whey: Healthy, overweight and obese individuals participated in the double-blind, randomized clinical trial ingesting a whey protein shake twice daily for 23 weeks. Participants were provided no dietary advice and continued to consume their free-choice diets throughout the study period. At the end of the 23 weeks, subjects in the whey p protein group g p lost statistically significantly more body weight, fat free mass and waist circumference compared to the other groups consuming a similar soy protein or an isoenergetic amount of carbohydrate (placebo). C Casein protein comprises 80 percent of the protein found p in milk and does not clear the stomach as fast as th whey protein. It is a slower wh digesting protein, often dig referred to as a timere released protein, making re it a good choice to add to whey protein and to wh consume prior to bedtime co when you will be in a wh fasting state. fa
MAXPRO- Consuming enough protein each
and minerals play essential roles in most metabolic processes in our body. They act as anti-oxidants, co-enzymes and catalysts playing roles in a number of chemical reactions. Vit-Acell Energy, which comes in a delicious citrus flavor, is a natural ural liquid nutrition supplement that provides 100 percent or more of 13 essential vitamins and essential minerals. It also contains a natural juice blend loaded with antioxidants, 100 mg of colloidal minerals and energizing herbal extracts such as green tea, ginkgo biloba, grape seed extract, ginseng, citrus bioflavonoid extract, rutin powder and herperidin extract. Vit-Acell Energy also provides 100 mg of caffeine coming from green coffee bean extract, guarana extract, yerba mate extract and kola extract making it a perfect choice for your morning multi-vitamin. Taking a liquid vitamin offers even more benefits such as: Better Absorption Super Concentrated Easily to Swallow Better Utilization
VIT-ACELL ENERGY- Vitamins
ESSENTIAL OMEGA- Most of
us know by now how important it is to supplement with essential fatty acids. Essential Omega is simply the best way to do it. Some of the features and health benefits include the following:
400 IU of vitamin D Pharmaceutical grade fish oil with no worry about mercury, contaminants or fishy taste Improved heart health Immunity support Joint support Hormonal support Skin health Brain function And the best part? The taste. You have to taste it to believe that you can take fish oil without the unpleasant fishy side effects weve all experienced. Essential Omega is available in Lemon, Pina Colada and Mango Peach flavors.
GLUTAMATRIX- Glutamatrix is formulated with three different sources of glutamine, each easy GLUTA
to use and providing individual benefits for our body. GlutaMatrix helps to speed recovery by enhancing immunity, accelerating muscle repair and improving brain function. Here are some highlights: L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and immune function Glutamine peptides are absorbed intact and trigger protein synthesis repairing and recovering our muscles N-Acetyl-L-Glutamine replenishes brain neurotransmitters after difficult workouts GlutaMatrix also includes 16 grams of carbohydrates (8 of those coming from dextrose), which is important for fast and optimal absorption.
Franchise Opportunities Available!
VITALNUTRITION
By Matt Cooper, CFNC
Born to Perform
2,000 calorie diet? Special ratios? Gatorade aplenty? For how large of a spectacle sports are in the public eye, a surprisingly low amount of information is known about nutrition for athletes. Ask 10 different people about proper nutrition, and get 10 different answers. Ask 10 different people about proper athlete nutrition, and get 10 different answers. The same principles of general nutrition cross over in the capacity of the needs for individuality. The short answer to general nutrition is that there is NO one-size-fts-all solution; nutrition must be tailor-made to the individual. In sports, the type of event should determine the nutritional needs of the athlete. As with general nutrition, the individuals physical attributes, lifestyle and dietary limitations or restrictions cross over into the athletic nutrition realm. But there is no prototypical answer for generic athlete nutrition. This can be understandably confusing and is a substantial driving force in the reasoning behind all Max Muscle franchises having on-site, certifed ftness nutrition coaches. Whether a simple weekend warrior or a hopeful competitor, it is imperative to understand the specifc situation at hand. To quote Max Muscle Marin franchisee David Mulligan, Knowledge really is power, and it takes power to perform!
NutritioNal Needs of the ModerN athlete
APRIL 2013
Photos by James.Patrick.com
The frequency, intensity, time, type (or F.I.T.T.) model for outlining the parameters of exercise science parallels guidelines for sports nutrition requirements for athletes. Using this as a guide, it is crucial to frst analyze how often the athlete in question is going to be practicing and/or competing. This would represent the F in the F.I.T.T. acronym, of course. Establishing a set routine for the athlete to follow is part of the blueprint for success in ftness, nutrition and health. Applying this to the needs of the modern athlete, the frst concept to take a peek at is that not all days are going to be the same, and as a de-facto result, not all daily menus are going to be the same. The athlete at hand should NOT be eating the same way, or as much food on off days as he or she would on training days. The added physical activity is going to increase the demands on the body and act as the primary catalyst for the additional required food intake. Intensity of physical activity will determine the nutrition of the contemporary athlete on those training days. Some
Sport-Specific exampleS
(DemanDs anD TiPs/Cause anD effeCT)
croSSfit: Though most CrossFit workouts represent a relatively short period of time when compared to say, baseball, there arent any resting periods in the dugout or standing in the outfeld. CrossFit is one of the most athletically-demanding, physically-taxing training protocols. Athletes have to be sure to book-end their workouts with proper meals. A proteincentered (of course) meal pre-workout with a larger amount of carbohydrates and a post-workout drink, like Max ARM, are a must. When pure protein powder wont cover all the bases, and whole food takes too long to digest, ARM is a saving grace.
what you put in your Body and how much of it will Be determined By how hard you work in your given training protocol.
contests or training requires short bursts of fast twitch muscle fbers over a prolonged period of time, like the training of a mixed martial artist. Others involve slower muscle fber movements with less explosiveness over a prolonged period of time, as best illustrated in cross country distance racing. Explosive movements over a shortened period of time, as in certain CrossFit workouts or in Olympic lifting, refect the training principles of another group of athletes as well. The takeaway here is that what you put in your body and how much of it will be determined by how hard you work in your given training protocol. If
BaSeBall: Like it or not, baseball games can take hours. This is far beyond the time demands that would put the athletes body in danger of going catabolic. Luckily, between felding innings, baseball players have access to a dugout and thus, proper nutrition! No baseball player should be caught dead without a cooler of amino acids, just-in-case protein bars and perhaps an intra-workout drink. road cycling: Road cycling, or distance cycling, makes the athlete set a solid pace that must be maintained over a prolonged time frame. With no option to sit on the bench and down some nutrients during a long training session, proper performance nutrition has to be portable. In addition to pre- and post-workout nutrition, cyclists shouldnt be caught dead without an electrolyte drink, like EnduroMax, on a ride. Think Im kidding? Prioritize it right behind a helmet.
APRIL 2013
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your training requires a high-intensity, frenetic pace, like a rower, you better make sure you dont miss a meal the entire day. If youre a golfer, then youre best avoiding the beer kiosk on the 18th hole. The frst T in the F.I.T.T. model stands for time. This (big surprise here) represents how long the athlete will be training or competing. This, as with Intensity, is imperative in determining the size, macronutrient needs and timing of meals before, during and after the training session. The longer the training session is, the longer the body will be going without nutrients. Training for a prolonged period of time (longer than the human body desires to be active biologically) can potentially breed a catabolic state. Catabolism is a reference to chemical reactions that parlay into the deconstruction and breakdown of larger organic molecules into a simpler state. This is where the athletes body essentially goes into a muscle-wasting state, and, as you may have already guessed, is not what anyone wants. To avoid catabolism and optimize performance, the athlete has to tweak his or her meals just right. Dont forget
IN THE FIGHT AGAINST POST-EXERCISE REPARED, MUSCLE FATIGUE, DO NOT ARRIVE ILL-P
the one key aspect to success that the new breed must capitalize on is perhaps the most simple: nutrition. you are what you eat. eat the best. be the best. simple as that.
to keep a wayward eye on that clock. Your performance depends on it! The second T and fnal letter in the model corresponds to the type of exercise at hand. This brings us back to our initial point that each sport and its type of athletic demands represents a set of nutritional guidelines, each unique to itself. Some athletics will require an athlete to have an entirely different body type, which must be maintained, in large part, with proper sport-specifc nutrition. A bodybuilder may look fantastic, but can he dunk a basketball and juke defenders? Thats about as likely as LeBron James winning Mr. Olympia. So regardless of whether an athlete is big, small, lean or tall, athletes have one thing in common: the need for proper nutrition. The number of high-level athletes without their nutrition properly dialed in is at near-epidemic proportions. Hopefully the next generation will take notice. With the access to high-end facilities, proper training, knowledgeable coaches and widening competition, the one key aspect to success that the new breed must capitalize on is perhaps the most simple: nutrition. You are what you eat. Eat the best. Be the best. Simple as that. For more information on a nutrition plan that works best for your sports performance needs, visit your local Max Muscle store and talk to a certifed ftness nutrition coach today! MS&F
ISE WITH THE MOST COMPLETE POST-EXERC A! MUL FOR RY OVE REC CLE MUS
APRIL 2013
For Wholesale Inquiries call 1.800.447.4795
G N i T s a T T s e B sT TeiN Bars The BiGGFe o r P e e r N e GluT NoGii.com
BIKINIKITCHEN
Nutritional Information Per Serving
Serving size: 1 cup chicken salad with 2 lettuce leaves Calories: 240.8 Fat: 7.0g Carbohydrates: 11.3g Protein: 15.6g Fiber: 1.1g Sodium: 269.0mg
By Susan Irby
Copyright Susan Irby, the Bikini Chef 2013
Chicken Salad Lettuce Wraps

(Serves 6)
3 4-ounce boneless, skinless chicken breasts 3 tablespoons lemon pepper cup plus 2 tablespoons water cup green seedless grapes, sliced in half lengthwise cup diced fresh celery cup diced cashews cup diced red onion cup nonfat sour cream cup nonfat mayonnaise Sea salt to taste (about 1 teaspoon) Black pepper to taste (about 1 teaspoon) 2 tablespoons diced fresh cilantro, basil or dill leaves (optional) 4 to 8 red leaf lettuce leaves, washed and dried
PROTEIN
P
rotein plays an essential role in getting ft, lending its valuable nutrients to repair tired muscles from both cardio and strength-training workouts. Examples of healthy proteins are those from fsh such as salmon and halibut, pork and beef tenderloin, turkey breasts and a customary family favorite: chicken. Anyone who eats chicken on a regular basis will tell you as tasty and good-foryou as it is, chicken can get boring. When it comes to cooking, grilling and baking are delicious options, but poaching chicken is a simple method that is easily made delicious with one of my favorite seasonings: lemon pepper. Available in both salted and unsalted varieties, lemon pepper combines the spiciness of pepper with the vibrant citrus favor of lemon. This poached version is then diced and tossed with a mixture of nonfat sour cream and nonfat mayonnaise to eliminate fat but pack in the favor. Make a big batch on Sunday and enjoy for a quick, simple, nutritious lunch or dinner throughout the week. This chicken salad is kept super lean by wrapping in crisp red leaf lettuce leaves but is equally delicious served as an appetizer in cucumber cups, for brunch served in fresh tomato, papaya or mango, and as an easy take-to-work desk lunch. Best of all, kids will love it and will have no clue its helping them build strong muscles while they sleep. Cheers to chicken! MS&F
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
POWER
1. Season chicken with lemon pepper. Place seasoned chicken in a saute pan with cup plus 2 tablespoons water and heat over medium heat. Cover with lid and poach chicken for about 15 to 20 minutes or until done. Remove from heat and allow to cool about 5 minutes. 2. Chop cooked chicken into 1-inch cubes and place in a large mixing bowl. 3. Stir in grapes, celery, cashews, red onion, sour cream, mayonnaise, sea salt, black pepper and fresh herb of choice (see ingredients for suggestions). 4. Place 1 or 2 red leaf lettuce leaves in a serving bowl or on a plate. 5. Place 1 cup of chicken salad along center of leaf. Gently fold leaf around chicken salad mixture and enjoy.
APRIL 2013
CUTTINGEDGE
By Jennifer Lee
DREAM BIG
Max Muscle's Max ZMA can help you sleep better and recover faster.
ig dreams often lead to great accomplishments. For quality sleep. Unfortunately, many athletes lack consistent athletes of all levels or even those just beginning deep sleep. The harder you work, the harder it may be to to get in shape, dreaming about what could be, is sleep. Your muscles ache, your heart rate is elevated and a very powerful motivator. Max ZMA will have you despite being dead tired, deep sleep can be very hard to seeing those dreams in color! ZMA helps to promote deep come by. This may be holding you back from experiencing sleep, offers hormonal support and will have your muscles your true potential. Taking ZMA on an empty stomach before bed will have you waking up well rested with fewer recovering like never before. Sleep is a critical part of recovery. When it comes to aches and pains associated with training and ready to put in improving athleticism, getting ft, getting lean and being another hard workout. healthy, nothing is more important than proper recovery. Even the very best workouts wont yield results until your g Improved anabolic hormone levels body has done the necessary Zinc g Muscle relaxation and recovery work to absorb the workout. Zinc is important for protein g Enhanced immune system Whether or not your body synthesis and DNA synthesis, g Improved quality of sleep does this work is dependant wound healing, bone structure g Lower cortisol levels upon on the food you eat, your and skin and oil gland function. g Enhanced athletic recovery and performance supplementation, rest and good It assists in many hormonal
Benefts of Taking ZMA
Key Ingredients Found in Max ZMA
APRIL 2013
activities, and, as a result, is critical to immune function. Zinc is also important for prostate health. People with low levels of zinc often have low levels of the hormone testosterone and those with higher levels of zinc have higher levels of testosterone. Taking zinc prior to sleep will help to ensure that you are producing healthy levels of the hormones testosterone and human growth hormone. ZMA may even boost your levels of these hormones. People often associate high levels of testosterone, a healthy prostate and a healthy libido with oysters. It should be no surprise that fresh oysters contain the highest amount of zinc of any other food. Eating oysters is great way to get zinc and boost testosterone but not always convenient or appetizing. ZMA makes it easy, convenient and adds no calories. Those who train hard are more susceptible to illness. Taking zinc daily will help to boost your immune system and keep you healthy. Magnesium Magnesium is included in ZMA for muscle relaxation and deep sleep. It acts as a relaxant and can even lower cortisol levels brought on by the stress of intense training. Since magnesium is a muscle relaxant, it reduces muscle soreness and the muscle stiffness that follows after a tough training day. Magnesium is also commonly used for other health related issues such as insomnia, cardiovascular function, depression, migraine headaches, improved blood pressure and improved blood sugar. Vitamin B6 Vitamin B6 is included in ZMA for its ability to increase the effectiveness of both zinc and magnesium. ZMA is a patented product produced by SNAC Nutrition. Max Muscle uses the patented form of the product to ensure the best absorbtion and most effective zinc and magnesium. Zinc Monomethionine Aspartate (ZMA) and Magnesium Aspartate are well tolerated and easily absorbed by the body. You train to get results. Make your hard training count every time you do it by taking a supplement that aids in your recovery and maximizes the results you want. Dont be afraid to dream big (and in color) with Max ZMA. Come in today for a free sample. MS&F Combining the strongest active ingredients legally available, CNS Black is your TOTAL answer for quality sleep, improved recovery and better, stronger athletic performance. Wake up feeling refreshed and ready for anything!
CUSTOMER TESTIMONIAL
I've been a longtime, loyal Max Muscle customer and have always been blown away by the quality and effectiveness of your products. My latest purchase was your Max ZMA. It delivers noticeable results that you can feel, especially when stacked with 2Tx, and it has enhanced my training and nutrition plan in a signifcant way. Thanks again for being the industry leader and for bringing products to the market that work. I shop regularly at the Columbus, MS Max Muscle store, and Jason and the staff there are second to none. Not only do you make the best products, you also have the best people in the industry who truly lead by example. I'm a faithful customer for life! Eric Bishop Birmingham, aL
APRIL 2013
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SCIENCENEWS
By Dr. Phil Harvey, PhD, RD, FACN
Protein SuPPlementation
May Help Lower Blood Pressure
protein intake (25 percent compared with 15 percent of energy intake that isoenergetically replaces carbohydrate intake) lowers offce and daytime blood pressure (BP) compared with increased carbohydrate intake. A randomized, double-blind parallel study compared consumption of 3 20 g protein/d (20 percent pea, 20 percent soy, 30 percent egg and 30 percent milk-protein isolate) with 3 20 g maltodextrin/d. Protein or maltodextrin were isoenergetically substituted for a sugar-sweetened drink. A total of 99 men and women with untreated elevated BP were randomly assigned to each group. The study concluded that increased protein intake, at the expense of maltodextrin, lowers BP in overweight adults with upper-range prehypertension and grade 1 hypertension. (Teunissen-Beekman KF, et al. Am J Clin Nutr. 2012 Apr;95:966-71). MMSN Featured Products: MaxPro and COMP
The objective of this study was to determine whether 4 weeks of increased
Glutamine PePtideS SuPerior for PERFoRMaNcE & REhydRatioN

to examine the effcacy of the glutamine peptide, L-alanyl-Lglutamine (AG) ingestion on basketball performance, including jump power, reaction time, shooting accuracy and fatigue. Ten female NCAA Division I basketball players participated in four trials, each consisting of a 40-minute basketball game using various doses of AG or water. Parameters of basketball skills and performance were evaluated. The study concluded that rehydration with AG appears to maintain basketball skill performance and visual reaction time to a greater extent than water. (Hoffman JR, et al. J Int Soc Sports Nutr. 2012 Mar 7;9:4). MMSN Featured Products: GlutaMatrix and ARM
Study ConCludeS obeSity Can lead to a Vitamin d defiCienCy Obesity can lead to a lack of
according to a study led by the UCL Institute of Child Health (ICH). This study used genetic
vitamin D circulating in the body,
Researchers conducted a study
markers derived from an analysis of 21 adult cohort groups (up to 42,000 participants) to explore the link between body mass index (BMI) and genes associated with the synthesis and metabolism of vitamin D. Researchers found that a 10 percent rise in BMI was linked to a four percent drop in concentrations of vitamin D in the body. The fndings suggest that a higher BMI leads to lower levels of available vitamin D, while the effect of a lack of vitamin D on BMI appears to be very small. Overall, the ICH results suggest that although increases in vitamin D are not likely to help with weight regulation, increased risk of vitamin D defciency could contribute to the adverse health effects associated with obesity.
Green Coffee Bean Extract Targets Belly Fat

Researchers conducted a 22-week crossover study to examine the safety and effcacy of a green coffee bean extract product at reducing weight and body mass in 16 overweight adults. Subjects received high-dose (1050 mg), lowdose (700 mg), or placebo in separate six-week treatment periods followed by two-week washout periods to reduce any infuence of preceding treatment. Researchers found signifcant reductions in body weight (-8.04 2.31 kg), body mass index (-2.92 0.85 kg/m(2)) and percent body fat (-4.44 percent 2 percent), as well as a small decrease in heart rate (-2.56 2.85 beats per minute), but with no signifcant changes to diet over the course of the study. Body mass index for six subjects shifted from preobesity to the normal weight range (<25.00 kg/m(2)). The results suggest that green coffee bean extract may be an effective nutraceutical in reducing weight in preobese adults, and may be an inexpensive means of preventing obesity in overweight adults. (Vinson JA, et al. Diabetes Metab Syndr Obes. 2012;5:21-7). MMSN Featured Product: Java Red
(Vimaleswaran KS, et al. PLos Med 2013;10:e1001383). MMSN

Featured Products: Vitamin D 1000IU or 5000 IU
APRIL 2013
GOLD
SILVER
HIGH PERFORMANCE NUTRITION EVOGEN JUGULAR BLENDER BOTTLES

The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the Food & Drug Administration.
WHAT'SHOT T
Got a diet plan that calls for exact ounces of food? Why leave it up to guesswork? With EatSmart Precision Elite Digital Kitchen Scale, get it right every time. Ultra accurate and with an automatic turn-off function, eating smart has never been this easy! $39.95 at Amazon.com
BE EXACT
We all love a good Epsom Salt bath, but Dr. Teal's Epsom Salt Soaking Solution in such soothing and relaxing scents as Eucalyptus Spearmint and Lavender takes a 20-minute soak in the tub to a whole new level. $5.99 at most drugstores natinowide.
SOAK IN THIS
Max Nitro 2 from Max Muscle Sports Nutrition was designed to help promote the body's production of nitric oxide for insane muscle pumps, increased intensity and better performance. Add Nitro 2 to your arsenal and feel the pump on your next workout! Visit MaxMuscle.com to fnd a store near you!
WORKOUT BUDDY
ALKALINE THIS
The latest craze among A-listers such as Kobe Bryant, Mark Wahlberg and Halle Berry is an alkaline diet. To get you hydrated and your pH levels balanced, try AQUAhydrate pH9+ Water. AQUAhydrate uses a proprietary three-step process to achieve a unique combination of purity, electrolytes, minerals and alkalinity without the extra calories. For more information, visit AquaHydrate.com.
Hungry for a heartier protein? Try MHp's Beef & Egg White Paleo Protein that's naturally loaded with BCAAs and all of the essential amino acids you need to enhance muscle growth and recovery. This product contains no sugar or artifcial ingredients and is fat free and lactose free! Available at your local Max Muscle store!
BREAKFAST OF CHAMpIONS
Max Muscle's latest innovation, Java Red, boasts a powerful blend of green coffee bean extract and raspberry ketone to support healthy fat loss, curb appetite and boost fat metabolism. Visit MaxMuscle.com to fnd a store near you!
BETTER THAN COFFEE
APRIL 2013
With Fitness Minded People Just Like You!

A network of thousands are online now sharing their passion for living a healthy lifestyle on our new social network, myMaxMuscle. Theres no cost to join! Get connected with fitness minded people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
A TARGETED APPROACH TO FAT BURNING

LipoRED is a targeted fat burner containing the most powerful legal ingredients available in order to promote the most efficient fat burning metabolism, elevate the bodys thermogenic furnace, suppress appetite and provide intense and extended energy. LipoRED was specifically designed to attack deep fat stores through multiple pathways by stimulating both white and brown adipose tissues. LipoRED is targeted fat loss designed to help you quickly shred fat to transform your body into peak physique. LipoRED is available exclusively at Max Muscle Sports Nutrition.
At 46, my age was finally catching up to me. I was feeling fatigued, had less energy, and my overall drive was not like it used to be. Within 4 weeks after starting 2Tx, I noticed significant improvements. I had more focus and enthusiasm in the mornings and after a hard day in the gym, my soreness & the recovery process had been greatly reduced. My endurance has noticeably improved and my energy has been greatly increased! Im 47 now, and using 2Tx has made me a new MAN!
BEFORE
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April 2013 Max Sports & Fitness Magazine

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RECOVER FASTER

GET YoUr SWEaT oN!

REAdY FOR LEG daY?

FITTER THAN EVER!

EAT RIGHT FOR YOuR SpORT

BOOST TESTOSTERONE LEVELS NATURALLY

FIVE REASONS TO TRY CROSSFIT

NATURAL TESTOSTERONE AMPLIFIER

APRIL 2013 ISSUE 173

38 Still Going Strong

40 Get Your Adventure On

24 Blast Your Legs

42 Care for Your Hair

46 Eat Right For Your Sport

14 Forever Young 36 Max Champ

GET YoUr SWEaT oN!

REAdY FOR LEG daY?

FITTER THAN EVER!

EAT RIGHT FOR YOuR SpORT

OR ULAT MOD E D I X IC O NITR

AVAILABLE EXCLUSIVELY AT:

BOOST TESTOSTERONE LEVELS NATURALLY

FIVE REASONS TO TRY CROSSFIT

AVAILABLE EXCLUSIVELY AT:

LaRue Novick is Editor in Chief and Creative Director of MS&F.

2012 World Long Drive Champion, Team Max Muscle Athlete

YOUVE NEVER HAD CREATINE LIKE THIS BEFORE.

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

Franchise Opportunities Available.

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

Max SPortS & FitnESS

As seen on national TV!

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Franchise Opportunities Available.

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DELICIOUS FAT INCIN

Amanda Freeseman Champlin, MN

NERATING MOOD ENHANCING ENERGIZING

AMANDA BEFORE 219 lbs. 34% body fat Dress Size 18

AMANDA AFTER 150 lbs. 22% body fat Dress Size 8

Photo by Natalie Minh

Matt Cooper graduated with a

Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET

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Mark Sarale, regional director North-Central Calif.

POWER OF PRO 360

Jeff and Korinne Stowell, Riverside, Calif.

MAx MuSCle SAn JoSe (BloSSoM HIll) AtHlete

takEs 1st PlaCE IN BB sHOW

By Joe Wells, Max Muscle Founder and CEO

PROTEIN AND NITROGEN

The Keys To InTense TraInIng recovery

ATTENTION ENDURANCE ATHLETES!

THE PERFECT CARBO LOADING SYSTEM!

AVAILABLE EXCLUSIVELY AT:

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

By Linda Hepler, BSN, RN

SCARING YOURSELF SKINNY

FOOD: A CULPRIT IN ACNE, AGAIN

WIN $25,000! 2013 MAXFORMATION CONTEST

By Linda Hepler, BSN, RN