Professional Documents
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9 FOODS
Campfre Chicken
(Delicious Recipe Inside)
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CONTENTS
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18
HEALTH
28 Ballet Boot Camp
Ballet barre workouts are all the rage, but you may not be able to get to a gym that has a barre. Here is a ballet boot camp workout that can be done at home!
28 44
COVER STORY
22 Move It To Lose It
This month's cover model, a seasoned dancer, shares her top fve reasons to train like a dancer. Plus: try her get-ft-allover dance workout!
RESULTS
36 Max Results
Max Muscle customers and even store franchisees get results. Here are some examples.
IMAGE
FITNESS
26 Gear Up To Dance
These hot items will have you ready to shake that booty at your next dance class.
42 Hair Care
Treat your tresses to products that smooth and shine, leaving your hair radiant!
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NUTRITION
44 Blue-Collar Nutrition
Construction workers, plumbers, electricians and the like put in super long hours and often don't get the right nutrition. Here are some tips. weight, go longer in your sport or do some carb-loading, Max Muscle's Max ACM is for you. Find out more.
50 Campfre Chicken
Next time you're camping out, be sure to try this delicious recipe!
COLUMNS
53 9 Energy-Boosting Foods
Feeling sluggish? These foods and supplements will help you out of that slump.
CUTTING EDGE
56 The Good Carbs
If you want to put on healthy
THE GOOD CARBS
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IN EVERY ISSUE
Editors Note President's Point Contributors Feedback Buzz Health Beat Science News What's Hot
ON THE COVER
Photographer: James Patrick, JamesPatrick.com Model: Chelsea Cruz, ChelseaCruzFitness.com Assistant: Kim Miller Hair & Makeup Artist: Amanda Bland Location: Valley of the Sun Jewish Community Center in Scottsdale, Arizona
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EDITOR'SNotE
SomEtimES
you just feel "plumb tuckered," as my proud-tobe-a-Texan mother likes to say. Well, I've certainly had my days of low energy and a foggy brain to go with it. Can't say I like it much. But the good news is, there are things we can do to beat the slump and feel revived and refreshed ready for anything. This issue is all about boosting your energy levels. If your usual workout routine has you feeling about as excited as a tick on a stick, then maybe it's time to shake those hips. This month's cover model, Chelsea Cruz, is a seasoned dancer and personal trainer with the energy of the sun. She shares her top fve reasons you should train like a dancer, then offers a thorough, full-body, action-packed and FUN workout routine (pgs. 22-25) for you to try. Do yourself a favor, pump up the jam and get your groove on this workout will get you out of your funk in no time! Dance on! If you've been seeing all the signs for Ballet Barre workouts but haven't had the time to check out a class, here is a ballet boot camp workout (sans the barre) that you can do at home (pgs. 28-30). If you're constantly feeling sluggish and you aren't sure why, then you must check out the health article on six energy zappers and what to do about them (pgs. 18-20). Sure you can boost energy levels with energy drinks such as Red Bull or Monster, but at what cost? Here are some foods and supplements that boost energy naturally (pgs. 53-54). For those of you who work in the trades and put in 10-12 hour days most days of the week and often out in the sweltering heat, we have a nutrition blueprint for you to follow to make sure your energy and endurance is up to par and you are getting all the right nutrition you need to be the best at what you do (pgs. 44-46). Also, be sure to read about Max Muscle's Max ACM and fnd out how it can make you a better athlete (pgs. 56-57). Hope everyone is having a great summer! Looking forward to fnding out who our next MaxForm Life Challenge Champion is going to be! Coming soon!! Until next time,
LaRue Novick
AUGUST 2013
STACK UP?
MMSN Offers Two Uniquely Different Advanced Pre-Workout Formulas for Goal-Specific Training!
B th formulas Both f l deliver superior quality and high performance formance ing ingredients di nts that will increase your energy, focus, stamina and strength to maximize your workouts. For extra size, FBX includes a proprietary Creatine blend and an advanced carbohydrate blend. For a concentrated pre-workout without the additional carbs and calories; FBXXX delivers even more potent energy and focus enhancing ingredients in a formula that is both sugar free and contains no Geranium or 1,3 DMAA. Try a free sample before your next workout at your local Max Muscle store.
PRESIDENT'Spoint
Fit Expo San JoSE
Our Northern California region recently attended the Fit Expo in San Jose and represented Max Muscle nation loud and proud. Several of our Max Muscle franchisees joined forces and worked together as a team giving away free Max Muscle shirts and providing thousands of samples of Emerge and other MMSN products to all in attendance. One of the highlights of the show was our longest tenured Max Muscle franchisees, Lance Tomlinson (who is also a race car driver), had his Max Muscle Sprint Car on hand at the event for attendees to check out.
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
One of the most exciting and rewarding things that we get to do each year at Max Muscle is award $25,000 to the person who has had the most dramatic body transformation! We had an amazing champion from last years MaxForm Life Challenge, Amanda Freeseman, who has done a fantastic job representing Max Muscle this past year. The new winner will have some pretty big shoes to fll. We had more than 700 contestants in this years MaxForm Life Challenge and there were some pretty amazing transformations. As I write this, our Max Muscle franchisees are currently helping us select the Top 20 contestants. From there, we will narrow the feld to the Top 10 and eventually select the $25,000 MaxForm Life Challenge winner to be announced in an upcoming issue of Max Sports & Fitness!
Contributing Writers
Lisa Maiorana, Amanda Freeseman, Linda Hepler, Abby Hoeffner, Susan Irby, Amy Schlinger, Kimberly Miller, Jennifer Cho Salaff, Jackie Classen, Chelsea Cruz, Dr. Phil Harvey, Joe Wells, Matt Cooper, Jennifer Lee
Contributing Photographers
James Patrick, Rick Williams, Frank Fontanilla
We are also excited to introduce the newest member of Team Max, Jen Stevens. Jen has an inspiring story for all of you out there who may think its too late to achieve your goals and dreams. Six months ago, Jen was 20 pounds overweight and depressed with where she was with her life. At that moment she decided to make a change and with the help of her local Max Muscle store and MMSN supplements, Jen accomplished her goal, fulflled a dream and is now an IFBB Professional athlete.
auguSt proMotion
August offers Max Muscle customers more great savings this month! If you are looking to increase your energy and endurance, then you are going to love the promotion for August. For the entire month when you purchase Max ACM, you get any MMSN Energy and Endurance product at 50 percent OFF! Max ACM is an advanced carbo-loading matrix that combines three different molecular weight carbohydrates to support muscle and liver production of glycogen to enhance athletic performance.
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
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Jen Stevens
BEFORE
emerge is 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 and patented weight loss ingredients to suppress appetite, provide maximum calorie burning specifically from fat, increase energy and elevate the bodys metabolism. Ask for a free sample of emerge at your local Max Muscle store today and feel the difference for yourself!
CONTRIBUTORS
Photo by JamesPatrick.com
County based personal trainer, dancer, motivational speaker and writer. As a passionate, energetic and inspirational health and ftness professional who has transformed the bodies and lives of thousands of clients worldwide, she is always looking for ways to help people achieve their potential and live their life to its fullest. For more on Chelsea, visit ChelseaCruzFitness.com.
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with a bachelor's degree in communications and has since obtained certifcations in nutrition and MMA strength and conditioning. He is the general manager of the Max Muscle store in Marin, Calif. and strives for a commitment to quality and results for clients of all levels. For more information, visit Facebook.com/maxmusclemarin.
Amy Schlinger is a writer based in New York City. Her work has appeared in SHAPE Magazine, Men's Fitness, Muscle & Fitness HERS and Pilates Style. When she isn't at the gym or trying the newest ftness class, she can be found enjoying reality television shows or rooting on her beloved Green Bay Packers. She enjoys spending time outdoors and is always up for a new challenge.
Photo by JamesPatrick.com
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Kimberly Miller, MS, is a commercial and ftness talent, writer, stylist, runner and a mom. It was during her graduate work that her passion for writing developed. She currently contributes to a variety of publications as well as serves as a featured ftness blogger for the Arizona Republic Newspaper. She seeks to empower and inspire others to live a healthy and balanced life. Visit KimMillerStyle.com.
AUGUST 2013
NEW!
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!
If youre re a Max M M Muscle l customer t already l d using th the 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 g group 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
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
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.
FEEDBACKBUZZ
5
At the end of June, Max Muscle franchisees, Team Max members and the 2012 MaxForm Life Challenge winner all convened at TheFitExpo Northern California to be ambassadors for Max Muscle and its great line of highly effective products. The 2nd annual Northern California Fit Expo took place at the Santa Clara Convention center June 29-30. TheFitExpo is a massive show, packed with exhibitions and competitions, including bodybuilding, Olympic lifting, sculpting of just about every part you can imagine, workout fashions, designer supplements, exercise seminars, dance, gymnastics, loads of free samples, and even jiu jitsu and new Parkour Olympics. A massive number of Max Muscle franchisees and employees from Northern California showed up to sample out products and spread the word about Max Muscle. The Max Muscle stores represented at the action-packed event included the following: San Mateo San Francisco Market San Francisco Polk Stockton Modesto San Jose Meridian San Jose Blossom Hill Natomas Sacramento Fair Oaks Elk Grove Santa Cruz Cupertino Walnut Creek Capitola
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1. Diane Carlos (franchisee MM Natomas, CA) serving up some more refreshing Emerge along with Brian Sherwood of Modesto, CA 2. After winning the Overall Bodybuilding Show in Mens Novice, Max Muscle of San Francisco (Market) employee Mike Conol (Instagram: @mighty_mike_ ) gets snug in one of Lance Tomlinsons (MM San Jose) race cars that was on display at the Expo. 3. Fitness model and ambassador Gregg Plitt alongside store franchisee Alexandra Mayol (MM San Mateo/ SF on Market Street) 4. Helping out at the Emerge booth (left to right) is IFBB Pro Bikini Jen Stevens (Instagram: @jen_stevens) and IFBB Pro Figure Vicki Dowell (Instagram: @therealvickidee) who both are sponsored by Kenny Tali at MM Walnut Creek, CA. 5. (left to right) Flexing for the camera is Diane Carlos, Vicki Dowell, Jen Stevens IFBB Pro Bikini, Mimi Kong (MM San Mateo/ SF on Market employee) and Alexandra Mayol (MM store owner San Mateo/ SF on Market Street) 6. Max Muscle of San Mateo employee Dustin Callejo (Instagram: @dustcali) keeping close watch inside the Emerge booth. 7. Posing for the camera is once again (left to right) IFBB Pro Bikini Jen Stevens and IFBB Pro Figure Vicki Dowell. Jen just recently became a member of Team Max. 8. Our 2012 MaxForm Life Challenge champion Amanda Freeseman (left) few out to Northern California from Minneapolis, MN to help support Max Muscle! Pictured next to her is Brian Sherwood of Modesto, CA Max Muscle and Diane Carlos, franchisee of MM Natomas, CA. 9. Mimi Kong and Alexandra Mayol 10. Max Muscle Northern California Regional Director Mark Sarale and franchisee of both Stockton and Modesto, CA locations takes a quick snapshot with Vicki Dowell (IFBB Pro Figure) 11. Amanda Freeseman and Alexandra Mayol 12. IFBB Figure Pro Vicki Dowell and Chris Law, Max Muscle San Jose
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TALK TO US
We want to hear from you! Send comments, photos, questions, likes, dislikes to editor@maxmuscle.com.
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FOREVERYOUNG
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e all hear it constantly: how important it is to drink plenty of water daily. Most of us dont understand exactly why we need plenty of water other than the basic concept of staying hydrated. And this is understandable, since that is how most experts choose to describe it. I believe that if you have a better understanding of how water enables your body to function with more energy at a higher level, then you will make sure you drink plenty of water. After all, our bodies are made up of more than 60 to 70 percent water! Water has many uses within our bodies. One important function is to help regulate body temperature. I think we can all agree that it is very important to keep our bodies functioning at the proper temperature. We all know the effects of having a fever. If our body temperature is elevated just slightly, then our energy levels will drop and we feel horrible. It doesnt have to be 5 or 6 degrees as with a fever. An elevation of .5 to 1 degree will likely make you feel tired and sluggish, and you probably wont even be aware that you are a little hotter than normal.
I was advised by a nutritionist to wake up and drink 12-16 ounces of water before I have my morning coffee or make a protein shake. It sounds crazy, but I feel the positive effects within fve minutes. Many of you probably dont think that drinking plenty of water will reduce your appetite. We have all heard experts say that if your body needs a nutrient, it will crave it. So if you are lacking water, your body will crave foods or drinks that may also contain calories. So if you stay hydrated, then you will have less likelihood to crave calorie containing foods or drinks. And, since water contains 0 calories, drinking it throughout the day will help control your appetite and control your calories. Water is also required to help us absorb, produce and utilize essential nutrients such as electrolytes, carbohydrates, glucose, proteins and many other chemical messengers. All this also helps our bodies produce and regulate hormones, which also play a very important role in our energy levels and overall mood. One last beneft of water is it's very important in maintaining internal body health. Water helps our bodies literally fush out waste and toxins from within our internal organs. So to keep your liver, kidneys and other internal organs functioning properly, drink plenty of water. Armed with this knowledge, it should be more obvious than ever how important water is to our bodies and energy levels. So the next question should be, just how much should we consume? According to the Mayo Clinic, men should consume 3 liters a day (or 13 cups) and women should consume 2.2 liters (or about 9 cups). Most fuids that you consume should count towards those totals. However many experts dont like to count alcoholic and caffeine fuids towards these totals. In addition to all this, there are several studies that show high water intake will speed up your metabolism and lower fat levels. So drink up, it will energize you! MS&F
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
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MORE MAN
MMSN is proud to introduce the X-SERIES, a cutting-edge line of superior supplements scientifically developed by the MMSN Research & Development Team to maximize a mans ability to build more muscle, increase energy & endurance levels and enhance stamina & vitality. Each of the products in the X-SERIES can be used individually but have been designed to work synergistically with each other so they can be combined for maximum results. Become More Man.
HEALTHBEAT
If youre religious about taking the optimum amount of calcium and vitamin D supplements for bone health, good for you! But new research from the University of Colorado suggests that its not only the dosage but the timing of these supplements thats important for bone health in athletes. Previous research has shown that chronic intense training, such as that done among competitive cyclists, decreases bone mineral density. The mechanism for this is thought to be related to a decrease in blood calcium through sweating during exercise, followed by the bodys secretion of parathyroid hormone in an effort to remove calcium from the skeleton to raise blood levels. In the University of Colorado research, study participants were randomly assigned either 1,000 mg of calcium and 1000 IU of vitamin D either 30 minutes before or one hour after intense exercise. Blood levels of calcium and parathyroid hormone were measured both before and immediately after exercising. The fndings? Those who took the supplements 30 minutes pre-exercise experienced less calcium loss through sweating, and also a slightly smaller increase in parathyroid hormone production. Although further research is needed to determine the long-term effects of bone density related to supplementation timing, its relevant information for serious athletes who may lose substantial amounts of calcium through sweating. The upshot? If you train intensively, you may beneft down the road with better bone health by taking your calcium and vitamin D before your workout.
Ever notice a case of raging munchies following a night of too little sleep? Well, it may be more than a lack of dietary resolve brought on by a foggy brain, say researchers from the University of Chicago Medicine and the Medical College of Wisconsin in Milwaukee.
In a study of sleep restricted versus normal sleeping participants, the researchers found that blood levels of a molecule that controls the pleasurable aspects of eating were elevated in those who received only 4.5 hours of sleep. Found throughout the body, this molecule, called 2-AG, is part of a system that plays an important role in the signaling of rewarding events. Partly funded by the National Institutes of Health, the study is relevant for those at risk of obesity and its health consequences due to chronically interrupted or shortened sleep.
We all know that cell phone use, whether youre talking or texting, can result in distractions while driving and also an increased risk of accidents. But according to a study conducted at Ohio State University, cell phone use is dangerous while walking, too. According to researchers, more than 1,500 American pedestrians were treated in emergency rooms in 2010 for injuries related to using a cell phone. Injuries ranged from veering into the road and being hit by a car to falling off a bridge. The researchers stress that there may be many more injuries than this number related to cell phone use while walking, since not everyone who is injured visits an emergency room. With the increase in use of cell phones for games and social media as well as texting and talking, its wise to look both ways and put away the cell phone while walking!
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Promote Broad Spectrum Adrenal Gland Balance and Function Enhance Rapid Adrenal Recovery Ideal for Post Thermogenic Cycles
ADRX is an effective advanced adrenal support product when used on its own or it can be stacked with any of the X-SERIES product line to maximize your results!
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HEALTHMATTERS
ure, we all feel tired sometimes. And its normal to feel tired but happy after a hard workout or a long and productive day at work. But when you fail to wake up refreshed day after day, when fatigue is overwhelming and longstanding, it can be debilitating even dangerous, said Emerson Wickwire, PhD, the Sleep Medicine Program Director at Pulmonary Disease and Critical Care Associates in Columbia, Maryland, and an Assistant Professor at Johns Hopkins School of Medicine. Fatigue
has caused or contributed to manmade disasters ranging from Exxon Valdez to the chemical explosion in Bhopal, India, as well as thousands of smaller scale industrial accidents, he explained. And doctors who have worked longer than 24-hour shifts commit fatal medical errors far more often than well-rested doctors. Its safe to say that fatigue is a major risk problem. Fatigue puts a major damper on your life, zapping your energy and leaving you too pooped to participate. And all too often we
ignore our fatigue, said Dr. Wickwire. When we feel tired, its easy to think, I can push through this, or this is normal, and thats why fatigue can kill so quickly. The good news? Taking time to track down the reason for your fatigue can most often lead to a fx and restored energy levels. Here are some causes of fatigue you may want to consider:
1. Poor quality sleep. Sure, you know that you need seven to eight hours of sleep a night. And you may well be in bed for that length of time. But there are several conditions that
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interfere with sleep, according to Derek Ochiai, MD, a sports medicine orthopedic surgeon from Arlington, Virginia. People often dont realize their sleep is interrupted due to a breathing issue like sleep apnea, he said. Sleep apnea is a condition where you have brief interruptions of airfow and loss of oxygen during sleep, explained Dr. Ochiai a situation that can lead to chronic daytime drowsiness.
or two of java gets you moving in the morning. It even helps a little bit with your workout. But too much caffeine and your body (which is always seeking a balance between stimulation and sedation) produces counter-caffeine chemicals to sedate you back to center, causing a post-caffeine slump.
caffeine, said David Marks, MD, former health and science editor and chief medical reporter for CBS News and currently chief medical offcer of InBalance Health in New York. Were a hyper-caffeinated society, he said. We drink cola, tea and coffee all day long.
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But its worth a try to substitute water or other noncaffeinated drinks at least some of the time to see if this improves energy levels, he added. And stop drinking caffeine at least by 4 p.m. or it can interfere with sleep.
think were eating all the right things. But we may not be eating enough. Research shows that a large percentage of athletes get insuffcient calories, carbohydrates and protein for muscle growth and recovery, leading to both muscle and body exhaustion. Many others eat insuffcient amounts of iron, which is found in lean meats, shellfsh, beans and enriched cereals. This can cause anemia, especially in women, who already may have their stores of iron depleted due to monthly menstrual blood loss, further complicating the fatigue picture.
The fx: Take a look at your diet and your general health.
If youre not building muscle, if youre feeling exhausted following your workouts or if you become sick easily, its smart to check in with a nutritionist to fnd out exactly how much of what foods you should be eating for maximum performance and energy.
4. Undiagnosed illness. Fatigue is a symptom of many diseases, said Dr. Marks, including some you may be unaware that you have, such as diabetes, heart disease, urinary tract infection or rheumatoid arthritis. Hormonal issues, such as low thyroid or low testosterone levels, can also leave you zapped of energy.
The fx: If changes in sleep and nutrition dont have you
feeling more energized, consider visiting your doctor to rule out illnesses that may cause fatigue.
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)
5. Overtraining. Its no secret among athletes that you have to work hard to improve performance. But as healthy as working out is for your body, it also acts as a stressor. Studies have shown that athletes who train hard without including suffcient rest to allow for recovery have increased cortisol levels, decreased testosterone levels, an altered immune status and an increase in muscular break down products all of which can result in fatigue.
The fx: Listen to your body, said Dr. Marks, and make sure
to build recovery time into your training program. Your body uses as much energy to recover as it does to work out, he added.
depressed, right? Actually, many people dont realize that theyre depressed because they may not recognize the symptoms. Most of us think of depression as a feeling of sadness, but many people, especially men, experience low energy levels as the major symptom of depression, along with irritability and inability to make decisions.
The fx: Both genetic factors and life stressors can contribute
to the development of depression. Recognize that you dont have total control over your mental state and talk to your doctor about the possibility of depression, which can be treated. MS&F
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ATTENTION!
Vit-Ace ll ENER GY is a and hig super-c h poten oncentr c y ated li q u id with ove n u tr it ion supp r 80 pow le m e rful nutr ent a propr ients infu ietary p sed with owerful invigora Energy ting her Blend o b f s & nutrace you can uticals th feel for at hours. M ENERG ake Vit Y your d A c e ll aily ene of choic rgy sup e for a s p lement olid fou vibrant ndation health! and
COVERSTORY
Top 5 reasons why you should train like a dancer to get your best body ever!
Dancing puts the FUN in functional ftness! Getting ft does not have to be a chore. Exercise should be just as fun and energizing as it is transforming and challenging. So can you really dance yourself slim? The answer is YES, and this is why training like a dancer will keep you bathing suit ready all year round! Here's why:
routine or piece of choreography), followed by short breaks. Sound familiar? Yup, thats right, HIIT (High Intensity Interval Training) never sounded so fun!
awkward bounce you do at your friends cousins wedding. Were talking about full out, full energy, full blast shakin what your mama gave you! Like any other type of exercise, you will always get out what you put into it. Whether you like hip hop, jazz, ballet, Zumba, modern, ballroom, breakdance or freestyle, dancing can get your heart racing and every muscle in your body fring on all cylinders. Dancing is such a great fat burner because it is most often done in spurts of super high intensity (the length of a song,
even know you had muscles! In the gym you might be restricting your body to a few basic exercises on a single plane of movement. Even though there is nothing wrong with those type of exercises, your body is capable of a huge range of weight-bearing motions on several planes of movement, which allows you to work many muscles at one time in various combinations and methods. Dancing and dance conditioning build powerful type 2 muscle fbers through explosive jumps, leaps and tricks. Since dancing is essentially plyometrics and calisthenics done to music, it tones both large and small muscle groups simultaneously. Plus, in order to keep proper form, balance and technique in all styles, dancers must constantly engage postural and core muscles throughout the routine or workout.
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Rome wasnt built in a day, and a perfect bikini bod will not appear overnight. Your body adapts to what you most often challenge it with. If most of your time is spent sitting at a desk, then in a car, then on the couch, your body will adapt accordingly. So if consistently working out is the key to a sculpted physique, how do you get motivated enough to keep it up day after day? You have to make ftness FUN! Dancing is always fun and always a good workout whether you are feeling motivated or not. You do not have to drive to the gym, buy equipment or sign up for a two-year contract to get down with your bad self! Dance can be your escape from a stressful day and an outlet to just be you! So turn up the music and start moving!
athletic performance and dramatically decreases risk of injury. How is this possible? Well, if you have tight hamstrings or Achilles tendons, you may be hindering your bodys full range of motion in basic movements like squatting, walking uphill or running. Limiting your joints full range of motion can cause stress in other areas of the body like the lower back and knees. Over time you could experience serious problems like tendonitis, sacroiliac joint issues and chronic back or knee pain. Like in any dance class, be sure to do a good warm up, about 5-10 minutes, before beginning your workout. A dance class or workout is never complete without a thorough, deep stretch giving special attention to the hamstrings, lower back, hip fexors and rotator cuff.
balance. Just like a muscle, your mind becomes stronger the more you challenge and use it. Dancing dramatically increases coordination and the mind-body connection because it requires simultaneous use of multiple muscles in a specifc motion and pattern to a set beat or rhythm. Even simple dance moves activate, develop and improve multiple areas of the brain, including the primary motor cortex, premotor cortex, right frontal operculum and the superior temporal gyrus, which enhances motor-sensory functionality in all areas of your life. So start dancing, its good for your brain, too!
So why spend hours on the treadmill or in the gym repeating the same boring workout if you could reap all of these benefts by dancing? If you want the lean legs, tight tummy and the unlimited energy of a dancer, then look no further. The following workout is for you! (No tights or tutu required).
stretching takes a back seat to strength training and cardio. Exercising is more important than stretching, right? Not so fast. Stretching like a dancer improves fexibility, increases
the power of a strong mind-body connection will beneft you in every part of your life. Being mindful and aware of your movements throughout all activities of the day can help reduce stress as well as increase agility and
Muscles Targeted: glutes, adductors, abductors, quadriceps, hamstrings, calves 1. Pli Squat Jumps
Step 1: Begin standing with feet wider than shoulder width apart with a slight turn out in the legs from your hips (called second position). With your abs and upper body engaged, press through your heels, lowering your hips down into a full squat. Step 2: Pushing through your toes, jump as high as you can pointing your toes, landing softly with bent knees sinking back down into the squat to repeat motion.
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Do these after your workout. 1. Standing Forward Bend (leg hug) Begin with feet together and legs straight, then fold forward bringing your chest to your thighs. Hold for one minute allowing your lower back and hamstrings to release (can also be performed seated). 2. Flat Back Standing Straddle Begin standing with feet wider than shoulder-width apart. Hinge at the hips, folding over with a fat back. Shift your chest towards your right leg reaching your left arm straight ahead. Hold this stretch for one minute on each side. 3. Hip Flexor Arch Back Begin in a lunge position with your right knee rested on the ground. Push your hips forward and arch back with your arms overhead. Be sure that your left knee does not protrude past the toes on your left foot. Hold position for one minute on each side.
3. Posse Handstands Turned Out Front Foot Step 1: Kick up into a handstand extending your left leg up towards the ceiling. Quickly bring your right foot to softly tap your left knee (posse). Step 2: Reach your right foot out of posse position back towards the ground to lower back down from the handstand to standing position. Step 3: Complete 10 reps on each side. 4. Single Arm Side Plank Dips Step 1: Begin in a side plank with your supporting arm fully extended and your feet slightly staggered. Step 2: Keeping your core engaged, lower then lift your hips completing 20 reps on each side.
1. Plank Posse into Needle Step 1: Begin in pushup position with your right leg lifted. Keeping your hips low, tuck your right knee to your chest tightening your core. Step 2: Kick your right leg back and up towards the ceiling stretching into a full needle. Step 3: Complete 20 reps on each leg 2. Alternating Leg V-Ups Step 1: Begin in boat pose, with arms reaching overhead, lower back pressed into the ground, and legs elongated and hovering 6 inches off the ground. Step 2: Reaching to touch your toes, lift your left leg and torso simultaneously. Step 3: Lower back down to boat pose one vertebra at a time. Repeat exercise on right side then alternate for 20 reps on each side. 3. Port de Bra Back Extensions Step 1: Begin lying face down on the ground with arms extended overhead and legs slightly bent, lifted off the ground. Step 2: Engaging your glutes and back, lift your chest off the ground and lower your arms out to the side squeezing your shoulder blades together. Step 3: Lower back down to starting position and repeat for 20 reps MS&F
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FITNESSGEAR
By Amy Schlinger
Whether youre practicing ballet, letting loose during Zumba or toning your muscles in barre class, dance-inspired workouts are taking center stage. While some studios dont have a specifc dress code, many do follow guidelines. Stick with our picks below and were sure youll be at the head of your class.
Rhythm
Warm up at the barre in this Zobha Side Cinch Hoodie. Tighten the sides for a personalized ft and put up the hood if you need a little more warmth. Plus, its made of ecofriendly Tencel jersey! $108 at Zobha.com
nation
1/ Top It Off
Spice up your look for a Zumba, hip hop or jazz session! The cropped Reebok Dance Short Bra Top features a tie on the bottom for you to wrap around your torso in any style youd like. And its made with PlayDry technology that removes moisture as you sweat. $40 at Reebok.com This Danskin Womens New York City Ballet Halter Mesh Leotard features a shelf bra for extra support during jetes and fouettes. The shirred mesh overlay and seam details on the back give it an ultra-feminine look. $44 at Danskin.com
3/ Perfect Fit
The Acrta Side Cinch Shorts have fat seams and moisture-wicking technology to keep you dry no matter how many times you repeat a combination. And the thick waistband keeps them from riding up or slipping down. $24 at LadyFootLocker.com Air out your slippers or shoes in the back mesh pocket of this Lululemon Sand To Savasana Duffel. The water resistant bag can hold up to 50 pounds of gear and opens wide for easy access. It also comes with an adjustable and removable shoulder strap. $148 at LuluLemon.com Perfect for those who arent set on the sans shoe option for class, the Nike Studio Wrap Pack will keep you from slipping on the dance foor without restricting your foots natural movements. Slip on the fats post workout and head to the coffee shop. Bonus: the wrap, ribbon, and fats come in a mesh bag to keep things organized. $110 at Nike.com
4/ Chafe No More
5/ Carry On
6/ Feet First
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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.
GETACTIVE
Boot Camp
A total body workout to help you develop a lean, toned and strong physique.
(stationary handrail) as well. Pam White took her frst class from Xander some time ago. Having participated in a number of group exercise classes, White claimed that incorporating ballet into her routine helped change her physique, strengthened her muscles and improved her posture immensely. Experts from the Mayo Clinic have stated that dance, particularly when paired with strength bearing exercises of holding ones own body weight, can dramatically improve bone mass and slow the loss of minerals from bones. White, having been concerned about early on-set osteoporosis, found that incorporating these ballet workouts into her exercise schedule helped improve her overall bone density. The workout shown here can be done in a dance room or at home on a fat hard surface. Those who have access to a ballet barre can utilize it for balance if necessary. This workout is designed to target a variety of muscles. When performing the moves, pay careful attention to going slowly and isolating each muscles. Doing so will help you reach your maximum potential.
Ballet
For many years, ballet dancers have long been recognized for their lean, slim and graceful physiques. Once reserved as a particular type of exercise done by only a small population of aspiring dancers, ballet technique has made its way into mainstream ftness and offers many benefts. Done correctly, ballet is a total body workout that promotes better posture, balance and fexibility.
According to Arizona-based American Council of Exercise (ACE) certifed group ftness and dance instructor
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Julie Xander, Ballet can be extremely benefcial in helping individuals develop their core strength and tone muscles. A 1996 graduate of Arizona State University with a degree in exercise physiology, Xander has taught countless people with very limited experience. She said that a number of people who take her classes dont consider themselves dancers with some having never taken a dance class in their lives. However, once involved they learn quickly and reap the benefts a total body ballet workout offers. Designed by incorporating small controlled movements into a routine, ballet is something every individual can participate in at any level. Many people perform this workout on a barre
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EXERCISE #1
Exercise #1
Set up: Pli Action: Pass
Begin in a wide stance, toes turned out, pelvis neutral, butt tucked, core engaged. Push from the buttocks and lift straight up into pass (continuing to engage the core pulling up through the standing leg. Point the working toe across the standing leg). Arms are held in Port de bras (shoulders pulling down away from the ears and arms rounded in a curved position above). Continue moving from the rst position to the second position.
A
Set up: Tendu Action: Arabesque Begin in rst position, heels touching, toes turned out. Stretch the toe straight out in front of you. Arms in Port de bras (shoulders pulled away from the ears, arms above the head). Next, shift weight on to front leg and press forward into an arabesque. Keep both hips square to the oor (that is both hips are in line and looking directly at the oor). Hands are facing in towards the body, chest is lifting, shoulders continue to pull down away from the ears and squeeze back. Continue to move gracefully between both moves. EXERCISE #3
B
Exercise #2
EXERCISE #2
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Exercise #3
Set up: Grand Pli Action: Relev
Begin by slowly bending the knees, keeping the heels together as long as you can, chest open, shoulders back, buttocks tucked and core engaged until you cant go any lower. Begin to slowly come back up, keeping chest open, shoulders back, buttocks tucked and core engaged until you rise all the way up to relev. Arms in Port de bras, standing on your toes. Continue the exercises. This will work inner thighs, outer thighs, shoulders, back, calves and core.
Dance, particularly when paired with strength bearing exercises of holding ones own body weight, can dramatically improve bone mass and slow the loss of minerals from bones.
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EXERCISE #4
Exercise #4
A B
Set up: Pli Action: Lunge Start in pli position with toes turned out, knees pressing straight out to the sides, buttocks tucked under and core engaged. Arms out to the sides with palms facing forward and slightly cupped, shoulders down away from the ears. Next, pivot on outside foot coming into a lunge. Front knee should be over the ankle and not pressing over the toes. Arms come into Port de bras in rst position in front of the body. Continue moving from Pli to lunge. This is an excellent way to work your inner thighs, outer thighs, quads and buttocks.
Exercise #5
Set up: Curtsey Action: Developpe Right leg comes behind left leg. Keeping the knees together, bend the knees but keep your chest open and shoulders back. Follow the arm as if you were going to sweep the oor. Open the arm back out to the side and slowly extend the back leg open to the side. Standing up tall on opposing leg, buttocks tucked, core engaged, shoulders away from the ears and chest open. Continue from pose to pose. This works the quadriceps, core, outer thigh, hips, buttocks, shoulders and back. EXERCISE #5
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AUGUST 2013
ATTENTION ATHLETES!
Max Muscle Sports Nutrition is proud to introduce XTINGUISHER, a scientifically-based formula that supports the muscles production & maintenance of carnosine and aerobic ATP production. Using XTINGUISHER will allow you to train harder and longer before muscle fatigue sets in.
Contains Carnosine Precursors; B Beta-Alanine and Histidine With A Added Creatine, Ribose and C Citrulline Malate Tr Train Harder and Longer Su Supports Explosive Power, Sp Speed, Intensity, Endurance an and Recovery Po Powerful Antioxidant That Helps Del Delay Fatigue New Low Sugar Formula and Imp Improved Taste!
ATTENTION!
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.
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.
EXCLUSIVELY AT:
L E A R N M O R E AT M A X M U S C L E . C O M
NEW!
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
MAXCHAMP
henever I tell someone I have had fve left knee surgeries, I always get the same shocked reaction. Most people look at me as almost a cripple and wonder how I am even walking, but what they don't know about me is my perseverance to fght through my injury and limitations. My life got turned upside down my senior year of high school when I tore my ACL and meniscus in my left knee during during a volleyball match. Nine years and fve surgeries later, I am still not 100 percent recovered and struggle with my limitations daily. I have learned to make modifcations to my cardio, strength training and diet so that I am not held back. When I frst joined the 2011 MaxForm Life Challenge, the only cardio my knee could handle was using the recumbent bicycle at a very low resistance. To get the most out of the exercise I would pedal as quickly as I could for short intervals to get my heart rate up. As I got stronger and weighed less I was able to move onto higher impact activities such as walking on the treadmill and the elliptical machine. The elliptical machine was similar to the bicycle for me in that I increased my RPMs and the treadmill's incline feature turned regular walking into a heart-pounding workout. Towards the last few months of my weight loss, I attempted jogging outside. This was extremely diffcult for me to do so I modifed the exercise by jogging for only a minute or so just to get my heart rate up according to my heart rate monitor, then I would walk until my heart rate needed to be increased again. My other major struggle was lifting lower body weights. Heavy weight
With Injuries
How I Deal
is not good for my knee so I modifed every lift by either not using weight at all (walking lunges, squats, step ups) or using very light weight, all with high repetitions. I also would modify plyometrics by mock jumping (squat low and push up fast to jump but never actually leaving the ground). I always made sure to stretch and ice my knee after every workout to prevent more injuries. Finally, because I knew that I was still at a disadvantage compared to others, I made sure to focus on my diet 100 percent. This is one of the main reasons why I only had a handful of cheat meals over my 7 month transformation. I hoped that I could offset my weakness by perfecting my diet. In the end, I feel like my diet and supplementation were the biggest factors in my fast transformation. The struggles I had to deal with were not only physically tough but mentally as well. I always worried that I would push myself too hard to where I had to have another surgery and I worried I was not working hard enough. I was lucky to have such a great support system of friends and family, as well as the online Max Muscle community (MyMaxMuscle.com) to help me with words of encouragement that got me to where I am today. MS&F
Pho to by Fra nk Fon
Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.
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tan
illa
Dont let pain hold you back from your active lifestyle. Now you can do what you love without any fear of soreness from troublesome joints. Max Muscle introduces MAX JOINT RELIEF. This product was scientifically designed to provide relief for sore and overworked joints and contains the precise amounts of Glucosamine Sulfate (1,500 mg) and Chondroitin Sulfate (1,200 mg) to support optimal joint movement and flexibility. MAX JOINT RELIEF also includes MSM that provides beneficial Sulfur to the joints along with Turmeric and Ginger for additional support and helps promote a healthy immune response. Scientifically designed to bring safe and effective relief to sore and overworked joints. Max Joint Relief contains the precise amount of Glucosamine and Chondroitin tin based on the study done at Boston University School of Medicine. Includes ingredients that have been shown to be very effective in the treatment of joint problems related to inflamed and sore arthritic joints. Additionally contains MSM, Tumeric and Ginger which have been shown to have an anti-inflammatory affect on joints.
MAXRESULTS
Meet a Max Muscle franchisee and Max Muscle customers who are taking risks and going for it no matter what.
When my husband frst told me 13 years ago that he wanted to compete in an Ironman Triathlon, I thought he was nuts. Dan wasnt an elite athlete. He was lean but not ft by any means. He was also 36 years old, married, had a demanding career and we had three children. How exactly was Ironman training going to ft into all this? Better yet, why did he want to do this in the frst place? Where had this even come from? Getting into the mind of an endurance athlete is an interesting project. When asked directly why he wanted to do an Ironman, Dan Classen, six-time Ironman fnisher, replied, I got bored with corporate America and was looking around for something to challenge myself. I was at a turning point in my life and the challenge was what I needed Scott Jones, who has a masters in Exercise Science and is the owner of www.L2Sevents.com, spends his time training both elite athletes and nonathletes and fnds that for his clients, the mental training necessary to compete is a natural byproduct of the physical
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Dan Classen
training. As people accomplish things they didnt think they could physically, they are actually training themselves mentally. Dan Classen, franchisee of Max Muscle Colorado Springs, says for him the mental aspect of doing an Ironman was the most challenging part. What helped him was he broke the race down into small parts in his mind. He would break the swim into laps, the bike into loops and the run into 26 little 1-mile runs. This way he wouldnt get overwhelmed with the whole event and freak out. It made the competition much more manageable, he said. Another secret to Dans success? He wasnt doing it to win. He did it for himself to fnish.
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from 16 months to 16 years of age and has decided the time has fnally come when she needs to take care of herself. As the self-described Life support for everyone I care about my entire life," she fnally decided to stop making excuses and focus on self care, she said. "I needed structure so I signed up for Farrells eXtreme Bodyshaping Colorado Springs to help hold me accountable, and I visited Max Muscle Colorado Springs for nutrition help because I knew I needed a plan to be successful. She is actively carving out Mommy Time this year and it is making a difference. So far she has lost more than 20 inches all over her body! Shannon has decided that now is her time to reclaim her own ftness and have the ft, strong body she wants. She realizes she is a role model not only for her children but for her patients also and needs to be able to set a great example.
Shannon Rodriquez
marriage, attending school, working full time, struggling with pregnancy weight gain and trying lots of fad diets and cardio and in general just trying to make it in this world and then things got really tough. When she was 26 years old, she found herself with four small children, pregnant with her ffth child, her marriage in shambles and ultimately going through a divorce, when suddenly and unexpectedly her 44-year-old mother died of an aneurysm. This lead to a downward spiral for her broken hearted father who died just 6 months later at 46 leaving behind two teenage sons. Suddenly, Shannon had lost everyone and was left with 5 children, no husband, no parents and two teenage brothers who needed care. She was already depressed, overweight, and seriously stressed. At her highest she says she weighed 210 pounds. This is an example of extreme life stress, the kind that knocks you to your knees, but if you survive it, you are often left with a profound awareness that you are much stronger than you ever thought you were. Today, Shannon is an Emergency Room Trauma nurse and is working on her BSN. She is happily remarried and manages a busy house of seven children ranging
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a list of things shed really like to do someday. This list makes her happy and when she fnds a way to do something on her list, it feels good. One of the items on Rebecca's list was to do a ftness bodybuilding show. When she thought about it, the idea seemed impossible, but intriguing. Competitors spend hours in the gym training, they hire coaches and often train with them 5 days a week. They have to spend time preparing meals, buy healthy foods and they need certain supplements. How in the world would this hero make any of that happen fnancially, physically and mentally? Against all the odds, Rebecca just decided to do it and set a goal to do one before her 35th birthday last year. She researched and read books, she followed the pros' online journals and forums. She worked out at home by getting up at 4 a.m. to do cardio and modifying weight-lifting workouts so she could do them at home late at night. She found Max Muscle and relied on its top quality products to help her prepare. Eventually, the moment came and they called Rebecca Freeland to the center of the stage. She walked out in a tiny bikini and faced an unknown crowd, overcame serious stage fright and blazed her bright smile for the judges to see. She had lost 8 percent body fat and 23 pounds and developed muscles she didnt think she even had. It felt so good to just be Rebecca for even a few minutes, not the single mom of 2 with 5 jobs and a seriously special needs daughter," she said. "I was just Rebecca and it was just all about me and what I had accomplished! And, with a smile a mile wide, she added, It felt really good! Rebecca is a hero because she followed her dream, she did it anyway.
MS&F
Rebecca Freeland
(middle)
AUGUST 2013
GUYPICKS
By Abby Hoeffner
Get Your
After trying at least a dozen different toothpastes, we found that Arm & Hammer AdvanceWhite Extreme does the best job of lifting surface stains and polishing teeth to a bright, healthy shine. $3.79 at drug stores The jury is still out on whether or not whitening rinses do much to brighten smiles, but since youre using a mouthwash anyway, it doesnt hurt to add one promising pearly whites to your oral hygiene mix. We like the taste and ready-to-be-kissed breath left behind by Listerines Whitening Restoring rinse. $6.14 at Target.com Crest Whitestrips frst sold in 2001 with much success continues to be the gold standard for over-the-counter whitening strips. (Year after year Consumer Reports chooses them as the best). They have a professional line too, but for mild everyday stains, we like Crest Whitestrips 3D Advanced Vivid. $45.99 at drug stores
Grin On!
1/ Toothpastes 2/ Rinses 3/ Strips 4/ Gels
The quest for dazzling white teeth shouldnt be limited to your female counterpart. You work hard on your body, so dont let all that effort be diminished with a lackluster smile. Here weve got the lowdown on the different ways to whiten and our favorite method for each.
2 1 3
Best for maintaining an already white smile, the convenience of Go Smiles On The Go Teeth Whitening Pen is hard to beat. Just brush on and dont eat or drink for 20 minutes. $22 at Ulta.com There are over-the-counter bleaching trays you can mold at home and fll with the provided whitening solution, which has about three percent hydrogen peroxide. However, a better option (and our favorite whitening method) is to get custom-ftted trays and professional strength whitening gel from your dentist. The more powerful gel (15 percent to 43 percent hydrogen peroxide) gets teeth whiter faster than any drug store buy. Some dentists offer complimentary trays and whitening gel as long as you come in for your bi-annual cleanings. Prices vary from $100-$200
5/ Trays
5
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Philips Zoom Whitening (not pictured), a laser whitening procedure, is widely available at dentist offces and works wonders on stained and yellow teeth. (Yours truly experienced a four-shade jump into the blue-white stratosphere from my previous creamy-white range.) But be prepared, the after-treatment zingers of pain arent for the weak and those with sensitive teeth should steer clear. Cost typically ranges from $400 to $600
6/ In-Offce Procedure
AUGUST 2013
If youre a serious athlete, then you know the value of a great nights rest as quality sleep is key to recovery and better performance. Max Muscle Sports Nutritions CNS Black (Central Nervous System Blackout) can help. Created with the highest quality GABA (Gamma-Aminobutyric Acid) available, CNS Black not only works to enhance your bodys ability to slip into deeper sleep, but also diminishes the effects of daily stress and eases nervous tension. But this product is so much more than those other GABA formulations on the market today. CNS Black supports Growth Hormone and Insulin Growth Factor-1 (IGF-1) Homeostasis, both essential for recovering from intense workouts and for reducing body fat. CNS Black also contains L-Arginine HCl (a nitric oxide precursor), L-Theanine (which produces a calming effect and promotes alpha wave production in the brain), Mucuna pruriens (Velvet Bean, a precursor to dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true sleep agent, melatonin. 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!
BEAUTYPICKS
By Lisa Maiorana
Your Hair
Revive sun-damaged hair with products designed to smooth, soothe and repair.
RX
1/ Pre-Wash 2/ Beach Babe 4/ Curly-Q
Plump up hair cuticles with hydrolyzed collagen and protein to help hair appear more sleek and youthful. Umberto Beverly Hills Collagen Pre-Shampoo Treatment; $12.99 at Target.com
3 4
Get summer style you love without the harsh elements with a texturing spray that instantly produces sexy, windblown strands. Sexy Hair Soy Renewal Beach Spray; $19.95 at Ulta.com
Douse this Macadamia oil and Murumuru butter glaze all over dehydrated hair for refective shine and protection. Ojon Restorative Smoothing Glaze; $26 at Sephora stores
3/ Mystifed No More
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Treat ringlets with love and drench them in a Mafura butter and Kalahari Melon Seed oil mask that builds and restores dry locks. Quidad Melt Down Extreme Repair Mask; $40 at Ouidad.com
Work a small amount of this vitamin-rich product onto damp strands and repair damaged tresses by up to 26 percent and protect from further breakage. Aveda Damage Remedy; $26 at Aveda.com
5/ Total Control
Soothe split ends and protect hair from UV rays with a concentration that offers superb sheen and seals in hydration. Apply to wet or dry hair. Purity Designs Pure Water Drops; $22 at (800) 621-4859
6/ High Shine
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Balance hairs pH levels with 100 percent vegan and antioxidant-rich nutrients derived from plants. Perfect for all hair types. Bio Follicle Lavender Shampoo, $22, and Conditioner, $25; at Biofollicle.com
7/ Double Dose
AUGUST 2013
VITALNUTRITION
The Nutrition Blueprint for Blue-Collar Health, Wellness, Energy & Endurance
among many conventionally-labeled bluecollar jobs. For this being such common for most in these trade industries, physical ftness, posture, functionality, stamina and overall health are not common practices. In fact, an overwhelming majority of men in the trades neglect to maintain and/ or improve their health and ftness, even when their jobs depend on it! It doesn't have to be that way. Lets examine certain cases and see what works for whom!
David Mulligan, a general contractor and Max Muscle franchisee, knows frsthand the importance of proper nutrition to be the best he can be in everything he does.
AUGUST 2013
IN STORES NOW!
Increase Lean Body Mass and Muscle Power Output Promote Anabolic Intervention Enhance Rapid Recovery
GHTX is an effective natural growth hormone and IGF-1 support product when used on its own or it can be stacked with any of the X-SERIES product line to maximize your results!
IN STORES NOW!
Recovery
Problem: Many people in the trades work
jobs that require a days labor that extends beyond the typical eight hours in fact its almost normality. Twelve hour work days? Not so uncommon. This creates an issue for those who often need to hit back-to-back long days regularly.
Solution: 2TX, MTX, Max Anabol, Max Tribustack, ZMA. For Max Muscle franchisee David Mulligan, who puts an equally-high value on his other business, Builders of Marin, things people take for granted, such as energy levels, endurance, strength, lean muscle, low body fat, recovery, sleep and healthy immune function are essential for his job as a general contractor. At age 48, supplementing 2TX into his regimen has proved to give him the necessary boost to get the job done. He recently added MTX into the lineup to support his consistent ZMA use as well. For more information on whether you may need these products, where to get hormone levels tested and which of these products may be right for you, consult your local Max Muscle certifed ftness nutrition coach. MS&F
An overwhelming majority of men in the trades neglect to maintain and/or improve their health and ftness, even when their jobs depend on it! But it doesn't have to be that way. Visit your local Max Muscle store to get your own nutrition blueprint for success!
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AUGUST 2013
MORE TEST
MTX has been formulated by the Research & Development Team at MMSN to provide men with maximum testosterone support. MTXs innovative and evidencebased formula is driven by the new premier patented ingredient Mytosterone which has been shown in published rigorous clinical studies to significantly increase testosterone levels in healthy men. MTXs proprietary formula delivers clinically validated doses of Mytosterone along with powerful synergistic ingredients including D-Aspartic Acid, BioPerine and Boron. Provides Clinically Validated Doses of Mytosterone Promotes Significant Increases in Testosterone Levels Supports Reductions in Serum Dihydrotestosterone (DHT) Results Within 3 Days MTX is an effective natural testosterone support product when used on its own or it can be stacked with 2TX and any of the X-Series product line to maximize your results!
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BIKINIKITCHEN
By Susan Irby
Directions
Campfre Grilling
O
utdoor adventures continue as warm weather entices us away from the computer and television and into the wilderness. Enjoying the outdoors is a wonderful, invigorating experience and the foods we eat can be equally as exciting. Get the most out of campfre meals by including nutrients vital to repairing tired muscles and storing up needed energy for the next days adventure. When it comes to campfre cooking, keep it simple with lean proteins cut into smaller, easy-to-cook portions and nutrient-rich vegetables and starches that replenish energy stores and keep the metabolism revved to optimal levels. Incorporate herbs and spices such as turmeric that help relieve joint pain. A root most often dried and ground to powder form, turmeric is popular in cooking and commonly associated with curry, a spice blend. Turmeric is a powerful spice that acts as a natural anti-infammatory, helps prevent cancers, helps control diabetes, reduces cholesterol and aids in weight loss due to its ability to help break down fat. Sprinkle a little in your breakfast eggs, use in vinaigrettes or add a little to marinades and dry rubs for proteins as demonstrated by this recipe for Campfre Chicken. MS&F
1. In a small mixing bowl, toss together chicken and turmeric. Set aside. 2. In a separate small mixing bowl, toss together quinoa and cayenne pepper and set aside. 3. Preheat grill to medium-high heat or prepare outdoor campfre. In a large mixing bowl, combine onion, tomatoes, bell pepper, zucchini, yellow squash, garlic, pancetta, summer sausage, oregano or thyme and corn and toss together. Drizzle olive oil over all and add sea salt and black pepper and toss well to combine. Add chicken mixture and quinoa and toss well to combine. 4. Divide each mixture equally amongst six aluminum foil patches. Form foil into a pocket-style design and fold edges of foil to close securely. 5. Place foil packet directly on heated grill over medium-high heat or directly onto coals or rack over open campfre. Cook for 20-25 minutes or until chicken is cooked through. 6. Serve as is or with a sauce on the side such as roasted red bell pepper remoulade or basil pesto.
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.
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New Flavors
Rich decadent
NoGii.com
Why choose Gluten-Free? For better performance! For better health! ALL humans lack the enzyme needed to fully break down gluten. By limiting gluten in your diet the body is more likely to function at optimal levels and help your body recover more effciently. Go G-Free with NoGii from Elisabeth Hasselbeck.
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VITALnutRItIon
energy levels
research shows carbohydrates are vital to boosting energy and mood. The key is to avoid sweets, which cause blood sugar levels to spike and then plummet (making you feel tired and cranky). Pick complex carbs like whole grains (whole wheat bread
and brown rice, for example) since your body absorbs them more slowly, keeping your blood sugar and energy levels stable.
Cashews, almonds, hazelnuts: These nuts are rich in protein, fber and
good-for-you-fat to fll you up and sustain energy. They also contain magnesium, a mineral playing a key role in converting sugar into energy.
green tea has been used as a natural medicine for thousands of years. Originating in China, this beverage can help reduce the risk of heart disease, high blood pressure and diabetes and is believed to help enhance your mood. Drink up!
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lean MeaTs: Lean cuts of beef, pork, turkey and chicken are excellent sources of protein that include the amino acid tyrosine, which can help you feel more alert and focused.
fatty acids, which may protect against depression and be good for the heart. Research has also shown that salmon can improve overall brain health.
suppleMenTs: Vitamin
avOcaDO: The goodfor-you-fat, also known as oleic acid, in avocados can help lower cholesterol and keep insulin levels steady, helping you concentrate better.
supplements may help to increase energy levels and are a great way to boost an already balanced, nutritious diet. Supplements including omege-3s, vitamin D, CoQ10, vitamin C and B-vitamins can aid in fghting fatigue.
Alcohol
only are they delicious, dark berries (like blueberries, raspberries and blackberries) are also loaded with cell-protective antioxidants and fber, which can control your blood sugar levels to avoid a dip in energy. MS&F
A glass of red wine can actually slow down your bodys central nervous system, causing you to feel drained and depleted.
Energy Drinks
They may help in the short term with a boost of sugar and caffeine, but energy drinks will ultimately leave you in the dust. Your blood sugar levels will drop lower than before, making you feel pooped. If you need to wet your whistle, opt instead for water.
Pasta
Dark, leafy greens: Theres a reason why your mother always told you to eat your greens! Experts say they are the No. 1 food you can eat regularly to improve your health. Thats because theyre chock full of fber, vitamins and minerals that may help protect you from heart disease, diabetes and, in some cases, cancer. Pick from kale, spinach, collards and Swiss chard all of which are also good sources of omega 3s.
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Eating too much pasta can zap your energy levels and leave you feeling sluggish. Thats because this starchy food can cause a sudden drop in your blood sugar levels.
It takes your body a lot longer to digest red meat than almost any other food, which means that prime rib dinner may leave you feeling less than spry.
AUGUST 2013
NEW!
ULTIMATE FLAVOR!
THE ULTIMATE WORKOUT SUPPLEMENT NOW AVAILABLE IN DELICIOUS MANIC
MANGO!
FBX is the culmination of quality ingredients, research and testing. The R & D Team at MM Sports Nutrition focused on blasting your muscles with greater blood flow while increasing cellular fluid & glycogen levels. The end result is what we believe to be the finest Nitric Oxide Boosting, Creatine Supplying, Energy & Intensity enhancing pre-workout supplement drink mix ever developed.
ALSO AVAILABLE IN BERRY BLAST, ORANGE, PINK LEMONADE AND TROPICAL PUNCH FLAVORS!
CUTTINGEDGE
To Be a Better Athlete
Max Muscle's Max ACM (Advanced Carbohydrate Matrix) fuels your workouts and helps you come out on top.
s a very weight-conscious woman, if someone had told me that Id be using a product every day (twice a day actually) that had the words weight gain printed on the bottle, I would have told them they were absolutely crazy. However, for the past several years, Max ACM (Advanced Carbohydrate Matrix) has been an integral part of my training regime. Its helped to improve my training performance and endurance and it helps me recover and stay healthy. Oh, and my weight? Its right where I want it to be. As a long distance runner, Max ACM is a necessity for my training needs every single day. It is fuel for your body and I can tell you frst hand that it will make you a better athlete.
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Tyler Nashs meal plan includes the following for each workout:
Pre-Workout Shake 1 to 2 scoops ACM 1 scoop CX3 5 to 10 grams protein Post-Workout Shake 2 to 3 scoops ACM scoop CX3 20 to 30 grams protein (1 scoop Max Pro or 1 to 2 scoops Max ARM) 1 scoop Max Glutamine
getting too many calories pre-race, which can cause digestion problems. A general rule for endurance athletes is to get 4 to 6 grams of carbohydrate per pound of body weight during the carb loading phase. Add Max ACM to yogurt, oatmeal, pancakes or just drink it with snacks and meals for the additional carbs youll need.
For hard gainers, Max ACM will assist in consuming additional calories. Add it to milk, yogurt, oatmeal, protein shakes, fruit and/or juice to easily increase the calories youre consuming.
Max ACM is a carbohydrate powder. Its composed of three types of carbohydrates, each providing a specifc beneft for sports performance. Waxy Maize (amylopectin) is a starch that passes through the stomach quickly, making it a fast-digesting carbohydrate. Because of the high molecular weight, waxy maize is also ideal for carbohydrate (glycogen) loading. Maltodextrin is an easily digested short chain of glucose units. Its a good intermediate energy source frequently used for fueling during endurance training and in sports drinks. Trehalose has a much lower molecular weight than waxy maize or maltodextrin. It has a slower digestion and absorption time, providing lasting fuel for the body. Another beneft of trehalose is that it aids in the absorption of other nutrients, making it ideal to add to protein, amino acids and creatine.
Max ACM can be used for pre-, intraand post-workout, for carbohydrate loading and for healthy weight gain. As a Pre-Workout Drink Fueling with carbohydrates before your workout is important, but not just any kind of carbohydrate will do. Carbohydrates that digest very quickly can cause an athlete to experience something called rebound hypoglycemia. Rebound hypoglycemia will normally hit 20 to 30 minutes into the workout. You may feel lightheaded, get cold sweats, tired legs and/
or a sick feeling in your stomach. Its caused by low blood sugar and can occur after consuming a high carbohydrate/high sugar pre-workout snack. Max ACM provides sustained fuel that lasts throughout the entire workout. Max ACM can be taken by itself before any workout. It can also be mixed with CX3, Pro BCAA, Full Blown Extreme and/or Triple Whey. As an Intra-Workout Drink Hard training sessions or long training sessions will require the use of carbohydrates during the workout. The carbohydrates you consume during workouts will actually help to promote protein synthesis, as well as to help you push yourself to higher levels of performance. ACM can be mixed with Pro BCAA for added beneft. As a Post-Workout Drink Carbohydrates post workout is a necessity. Max ACM provides the quick absorbing carbohydrate you need to assist in recovery. Post workout, Max ACM will help to: Lower cortisol levels Speed protein synthesis Improve immunity Fight muscle damage Fight infammation Replenish glycogen Carbohydrate Loading Endurance athletes normal diets are generally high in carbohydrates, but a few days before a big event most athletes will load up on carbs to make sure they are fully glycogen loaded to avoid bonking, or hitting the wall. Max ACM makes carb loading easy, and since it doesnt contain any fat or protein you dont need to worry about
Most people are thrilled to just fnish a Tough Mudder, but not Tyler Nash. Tyler is training for his second Worlds Toughest Mudder. And this year, hes training to win it. Tyler was referred to Max Muscle by his running coach, Brent Bowers, for help with proper nutrition. He signed up for a custom-designed Max Meal Plan and started to incorporate Max Muscle products designed for endurance. Tylers training consists of more than 10 hours per week. His workouts include an average of 60 miles per week of running, CrossFit, core workouts and weight-training workouts. His caloric intake is high and is made up of nearly 60 percent carbohydrates. He uses 1 to 2 scoops of Max ACM before training and 2 to 3 scoops with protein after training. As an endurance athlete, maintaining lowbody fat and low weight is essential, and so as you might expect, many endurance athletes shy away from products that contain too many carbs. What they dont understand is that the carbohydrate in Max ACM will make them a better athlete. Tyler understands this completely. His training has improved since incorporating the product and he said, I have better energy levels and I dont bonk during workouts like I did before. Its also easy to take and doesnt upset my stomach during workouts. Max ACM fuels his training, assists in recovery and before events, ensures that he is glycogen loaded and ready to push through to the end. According to Tyler, Max ACM is also helping me recover and work harder on days when I have two workouts to fnish.
MS&F
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NATURALLY SLIM
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Efficiently Burns Fat for Optimal Weight Loss Provides Energy for Muscles During Exercise 1250mg of Active L-Carnitine per Serving Supports Accelerated Fat Metabolism 100% Natural, Safe & Effective Available in 16 OZ & 32 OZ Tastes Delicious!
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SCIENCENEWS
Shorter telomeres have been associated with poor health behaviors, age-related diseases, and early mortality. Telomere length is regulated by the enzyme telomerase, and is linked to exposure to pro-infammatory cytokines and oxidative stress. Researchers from The Ohio State University conducted a double-blind four-month trial, which included 106 healthy sedentary, overweight, middle-aged and older adults who received 2.5g/day omega-3 PUFAs, l.25g/day omega-3 PUFAs, or placebo capsules that mirrored the proportions of fatty acids in the typical American diet. Supplementation signifcantly lowered oxidative stress as measured by F2-isoprostanes. Although group differences for telomerase and telomere length were non-signifcant, telomere length increased with omega-3 PUFA ratios. The data suggests that lower omega-6:omega-3 PUFA ratios can impact cell aging. The triad of infammation, oxidative stress and immune cell aging represents important mechanisms that may be ameliorated through nutritional interventions. (Kiecolt-Glaser JK, Epel ES, Belury MA, et al. Brain Behav Immun. 2013; 28:16-24) MMSN Featured Product: Essential Omega. MN Featured Product: Omega 3 PLUS
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GOLD
SILVER
WHAT'SHOT
Endurance athletes require effective formulations based on sound science to support their exercise demands. enduromax, modeled after American College of Sports Medicine (ACSM) guidelines, will provide the fuid, fuel, electrolytes, amino acids, metabolic co-factors and antioxidants your body needs during exercise to support optimal performance. Visit MaxMuscle.com for more information.
BOOST eNDURANCe
Max Muscle Sports Nutritions max ACm (Advanced Carbohydrate matrix) with triple carb matrix technology will provide you with 40g of pure, high molecular waxy maize starch, maltodextrin and trehalose carb-ohydrate. Max ACM supports glycogen loading, weight gain and athletic performance. Learn more by visiting MaxMuscle.com.
Let your inner creative out with the alluring multi-purpose Namaste Tote (pictured here in Blue Jewel). Features include a high-grade top buckle to clamp in a yoga mat or it can be used for your helmet, gloves or whatever else you cant leave home without. Compartments keep your water cool, your laundry separate and phone protected. $89 at FitMarkBags.com
A ReAl Jem
Max Muscle's newest elite protein to hit the supplement industry is Gourmet Pro, boasting 40g of high quality protein per serving along with 5 g creatine, glutamine, glycine, vitamins, minerals and essential fats. This is one power-packed protein that will help you get to the next level of your ftness goals! COMING SOON to a Max Muscle store near you.
GO PRO
Muscle Meds' No Bull preworkout formula triggers a highly anabolic state of extreme power, intensity, energy and endurance to fuel your workouts. NO BULL contains eNOXIDE, a patented REAL nitric oxide super-molecule, plus other powerful actives to supercharge your training. Real pumps, real power and real results thats NO BULL! Visit MuscleMedsRx.com.
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QU AL
TY
IN G
RE DIEN
TS
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H N ESS G UA
There is a reason why MaxPro has been the #1 Selling Protein in the Max Muscle Chain for over twenty years. Max Pro still remains one of the purest protein powders on the market. MaxPros proprietary Super Protein Concentrate delivers a unique multi-source blend of the highest quality Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI) and Potassium Caseinate. New MaxPro users always seem surprised when they notice better results compared to the protein powder they used to use. We never are and the reason is simple, MaxPro delivers on its label claim. Millions of satisfied MaxPro users can attest to this and thats the true test of the quality of MaxPro. Try a free sample of one of MaxPros seven award winning flavors at your local Max Muscle store and start getting better results today!
TE
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Advanced Multi-Source Protein Featuring Multi-Fractional Whey Proteins, Isolates and Casein. Provides 30 Grams of High Quality Protein Per Serving. Protein-to-Carbohydrate Ratio (Per Serving): 15:1 Rich in Naturally Occurring Essential Amino Acids, Branched-Chain Amino Acids (BCAAs) and Glutamine.
24 HOUR CLEANSE
for your 24 hour life.
This 24 Hour System is a complete full day cleansing stack to promote healthy intestinal function, eliminate harmful toxins and optimize weight loss. Designed to be taken in the morning, Cleanse & Lean Advanced contains three powerful complexes of ingredients in the precise balance to address the areas of healthy elimination & water loss, appetite suppression and thermogenesis. Designed to be taken in the afternoon or evening, Original Cleanse & Lean offers additional support for digestive issues as well as a way to remove waste and water from your body and promote regularity. Both are fast-acting, delivering key bioactive ingredients to support your weight loss program. You will be amazed at how quickly and effectively the Cleanse & Lean 24 Hour System will work for you.