April Issue Max Sports & Fitness Magazine

NFL
JAMELL
FLEMING
of the
Jacksonville
Jaguars
SPECIAL SPORTS PERFORMANCE ISSUE
FREE ISSUE! Compl i ment s of:
APRIL 2014 www.maxmuscle.com
Get Better Sleep
Snack To Perform
Wear Proper Gear
TIPS TO GET
A PRO PHYSIQUE
HOW TO
BOOST
YOUR
ATHLETIC
POTENTIAL
GET
PUMPED
pg. 56
BEFORE
Jen Stevens
IFBB Bikini Pro, TEAM MaxMuscle
I credit emerge
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APRlL 2014 lSSUE 185 CONTENTS
14
20
30
27
27 Kettlebell Workout
MaxForm Life Challenge Top 10
contender shares her favorite
kettlebell workout.
30 Choose Wisely
Bored with your normal workout
routine? Find a gym, class or
workout that gets you excited again.
RESULTS/HEROES
35 Lives Changed
Meet two more 2013 MaxForm
Life Challenge Top 10 contestants.
38 Life After Amputation
Max Gomez, 19, is one tenacious
motocross athlete. Not even a foot
and ankle amputation can keep
him down.
IMAGE
42 Performance Wear
Dress to compete with the best
HEALTH
14 10 Reasons You Need
More Sleep
From improved sports perfor-
mance to being heart healthy,
here are some important
reasons to get more zzz's.
Plus, natural supplements that
help you sleep and a word on
prescription sleep aids.
COVER STORY
20 Get an NFL Physique
Tips from former NFL players
on how to get a chiselled
physique. Plus, a Q&A with
this month's cover model.
FITNESS
24 Motivational Gear
This trend in workout apparel
inspires you to work harder.
Organic products
that are eco-friendly
found here!
44
3 APRIL 2014 WWW.MAXMUSCLE.COM
56
For more information or to find the store nearest you,
visit us online at
maxmuscle.com
IN STORES NOW!
IN STORES NOW!
50
Photographer: James Patrick, JamesPatrick.com
Model: Jamell Fleming, cornerback for the
Jacksonville Jaguars
Assistant: Jason Black
Hair & Makeup: Amanda Bland
Location: Arizona Training Labs
3031 E Indian School Rd. #16, Phoenix, AZ 85016
Part 1 of her Look Like a Com-
petitor Series. This month, it's all
about nutrition.
CUTTING EDGE
56 Get Pumped
Max Muscle Sports Nutrition's
pre-workout formulas found in Full
Blown Extreme and FBXXX will
rock your next workout. Here's why.
IN EVERY ISSUE
4 Editors Note
6 President's Point
8 Contributors
10 Feedback Buzz
12 Health Beat
32 Max Champ
60 Science News
62 Hot Picks
ON THE COVER
NFL
JAMELL
FLEMING
of the
Jacksonville
Jaguars
Get Better Sleep
Snack To Perform
Wear Proper Gear
TIPS TO GET
A PRO PHYSIQUE
HOW TO
BOOST
YOUR
ATHLETIC
POTENTIAL
GET
PUMPED
pg. 56
in gear made specically for
sports performance.
44 Organic Beauty
Eco-friendly products that will
make your beauty shine bright.
NUTRITION
46 Performance Snacking
Why you need to eat the right
macro nutrients for sports perfor-
mance, plus three yummy recipes!
50 Winning Combination
Fuel your body with this meal
before your next big race or
competition.
52 Eat Like a Competitor
IFBB Pro Corry Matthews shares
THIS MONTH
marks the hrst of
three issues in our
Sports Performance
quarter. In these
pages you will
discover exactly
why you need to
get more zzz's each
night (and yes,
improved sports
performance is one
of those reasons)
and how to get
quality sleep, from
taking natural supplements to setting up your bedroom
for sleep success. With so many in our nation sleep
deprived today, this article couldn't be more important.
Find it on pages 1+-18.
Our cover story (pages 20-22) was a bit of a challenge
and some things fell through, but since working on a
magazine is like changing a hat tire on a moving vehicle,
we of course came up with another solution. Here is
where ! have to give a big shout out to Nax Nuscle's
CEO Joe Wells for stepping up to the plate and writing
the cover story just a couple days before the pages were
due to the printers. He did a great job! And if you want
to get ht and chiseled, his tips to get an NFL physique
are excellent. ! also want to thank Jamell Fleming of the
Jacksonville Jaguars for taking time out of his schedule
to do a super fun, high energy photo shoot with our
favorite photographer, James Patrick. James got so many
incredible photos, it was difhcult picking the ones you see
on the cover and accompanying the cover story. High hve
guys!
Also in this issue, if you want to challenge yourself,
you can try NaxForm Life Challenge Top 10 contender
!ngri DeGroote's killer kettlebell workout (pgs. 27-29) and
learn what foods are best to snack on for performance
and recovery (pgs. 35-+8). Bonus! The article contains
three yummy recipes for on-the-go snacks!
This month, we start the hrst of three articles in a
series called "Look Like a Competitor." This is for all
of you who want to look like a bodybuilder or hgure
competitor but don't actually want to get on stage. The
article is written by Corry Natthews, a retired !FBB Pro,
Nax Nuscle franchisee and a sponsor for a bodybuilding
show in virginia. So, you're in good hands.
Lastly, if you are craving a pre-workout drink to get you
pumped and ready, look no further than Nax Nuscle's Full
Blown Extreme and Full Blown XXX (pgs. 56-59).
Until next time,
L
a
R
ue N
ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
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EVERY WEEK
we conduct a training call
with our unbelievably passionate Max Muscle franchisees. The goal
of every call is to help us get even better at serving our awesome
Max Muscle customers. Our entire system along with our equally
passionate Max Muscle team members go over the best ways to
do this. We cover topics like how we can enhance our in-store
experience, improve nutrition consultations and gain greater
understanding of the science behind each and every product our
Chief Science Ofhcer, Dr. Phil Harvey, formulates.
This past week was an especially exciting call for our system.
Dr. Harvey along with Scott Hagerman, CEO of Chemi Nutra (the
company behind Nediator PA), and Dr. Jacob Wilson, the scientist
who conducted a ground-breaking study at the University of Tampa,
were on our training call to educate our Max Muscle team on the
science behind Nediator PA and the results of the study.
Our team was given invaluable insight on how this revolutionary
new ingredient works at activating mTOR and building lean muscle.
As ! listened on the call, ! could not help but think how many other
nutrition retailers are providing this type of information to the
people who are working directly with consumers? My next thought
was how fortunate our awesome customers are to have a company
so committed to customer results that this type of information and
the time it takes to deliver it to the people working directly with
customers at the store level is being made available.
NaxxTOR is hnally here, and right now, with every purchase you
get the MaxxTOR Training System, which includes the exact training
protocol from the landmark study, along with guidelines on how to
maximize the effects of MaxxTOR.
Finally, to add to the excitement of this revolutionary new
product, we have created the 8-Week $5,000 MaxxTOR Challenge.
Details are in this issue, but make sure to ask a Certihed Fitness
Nutrition Coach at your local Nax Nuscle store about it. The person
who follows the MaxxTOR Training System for 8 weeks with the
best results is going to win $5,000 in cash and prizes. This is also a
chance to have your results seen in national htness publications all
over the world.
!f you plan on using NaxxTOR, you will dehnitely want to be a
part of the challenge! Good luck!
Publisher Joe Wells Enterprises, !nc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
MAX SPORTS & FITNESS
210 W. Taft Avenue
City of Orange, CA 92865
(71+) +56-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, !nc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, !nc. or Nax Nuscle regarding any content in
this publication. !t is vital that before implementing
any diet or exercise routines, you must hrst consult
with a qualihed physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, !nc. and Nax Nuscle 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 Administration's Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
Lisa Naiorana, Linda Hepler, Abby Hoeffner, Susan !rby,
Jessica Wyland, David Calhoun, Corry Natthews, Jackie
Classen, Dr. Phil Harvey, Joe Wells, Natt Cooper,
Dana Robinson, Alissa Carpio
James Patrick,
Frank Fontanilla, Matt Rice
Advisory Board
Contributing Writers
Contributing Photographers
Rand NcClain, DO
Gary Brazina, ND, FACS
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
THE
*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.
OFF!*
SALE
THE ULTIMATE PRE-WORKOUT SUPPLEMENT!
Matt Cooper graduated with a
bachelor's degree in communications
and has since obtained certihcations
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.
Corry Matthews has an MS in
Sports Medicine and is a Max Muscle
franchisee, published author, certihed
personal trainer, nutritionist and pre/
postnatal exercise specialist. She
is also a member of Max Muscle's
Team Nax, an !FBB hgure pro and
the promoter of the NPC Max Muscle
VA Classic. She is married and the
mother of two young girls. Visit
CorryMatthewsInc.com for more
information.
Jessica Wyland lives in Southern
California. She enjoys writing prohle
articles, practicing yoga, swimming
laps and playing with her daughters.
Jessica studied print journalism at USC
and has written for newspapers and
magazines throughout California. She is
the founder and director of Wild Lemon
Project, a nonproht organization for
arts and literature.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
visit us online at
maxmuscle.com
IN STORES NOW!
IN STORES NOW!
Jackie Classen is a self professed
"adrenaline junkie" and stays active
and ht by skydiving and ice climbing.
A blogger, mom of three, writer,
business owner and adventure lover,
Jackie is passionate about helping
others achieve their goals. Jackie and
her husband Dan own Max Muscle
Colorado Springs (MaxMuscleCos.com).
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
FOLLOW US ON:
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!
TOTALLY IN CONTROL
Alex May, a frequent customer, always makes sure to spend a lot of
time learning about his supplement stack store before purchasing
and turns out he winds up loving them every time! He had a history
of gaining weight when it wasnt his goal, and losing weight when that
wasnt his goal either. He didnt quite know how to manipulate his
diet/training/supplements to t his goals. When he stepped in the store
in October of last year he was already in great shape. However, he was
gaining the physique he wanted because he was following the high
protein/low carb diet template. He was suggested to actually add more
carbs to his diet to get bigger
and leaner, because the key is
keeping the carbs complex and
not in taking too much protein
per serving. After listening to
the guidance from Max Muscle
franchisee Chan Pham, Alex
is now totally in control of his
weight and perfectly happy
with the level of his physique!
Alexs Max Stack includes
MaxPro and Triple Whey
proteins, Max Glutamine and
the ever famous EMERGE.
Ian Powers, NorCal Regional
Support Manager
FEEDBACKBUZZ
Take your picture with a copy of MS&F or your favorite Max
Muscle product(s) and email it to editor@maxmuscle.com
for a chance to be featured in an upcoming issue!
V
V
MMSN CELEBRITY ALERT
MaxForm Life Challenge 2010 winner Maria Adelus (@madelus) stopped
by and posed for a quick photo opportunity with some of the Max Muscle
family! Only @maxmusclesantacruz! Get it! #maxmuscle #maxmusclenorcal
#teammaxmuscle #teammax #maxcommunity #maxathletes #maxformation
#maxt
spotted
on
Behind the scenes at this month's cover shoot with
Jamell Fleming of the Jacksonville Jaguars.
TALK
TO US
We want to hear from you! Send comments, photos, questions,
likes, dislikes to editor@maxmuscle.com.
THANKS
MAX MUSCLE!
Thanks Max Muscle for providing so
many great products that helped me
achieve my tness goals. Matt and
his team at Max Muscle (Bellevue,
Nebraska) has provided sound advice
and excellent service to me and our
community. I turn 40 this year and I am
setting new goals to pack on even more
muscle in 2014!
Rodney Mills, Bellevue, Nebraska via email
V
V
V
V
JUST DO IT!
It has been approximately 4 months since I
discovered I made the top 25 in last year's
MaxForm Life Challenge and since my "new
journey" has begun in Ontario, Canada.
(Hubby's job brought us over here).
Words cannot express how much my
decision to enter last year's challenge has
changed my life for the better. I am not
only healthier, I am also happier and full of
energy! I have found my "lost" passion for
running (as a matter of fact, I am training for
my rst half marathon here in Mississauga
in May 2014). I LOVE working out at the
new gym I found here in Brampton and
LOVE sharing my transformation story to
anyone who asks how I can manage so much
endurance during my workouts.
If there is anyone out there who has
second thoughts about doing this year's
challenge, stop pondering about it and just
do it. The end results are priceless!! You will
have the support of your Max Muscle family
not only at the store but on the web as well
(mymaxmuscle.com). You got only the weight
to lose, and EVERYTHING to gain maybe
even win $25,000!!!!
I miss my Max Muscle family in Edinburg
and McAllen, Texas but technology keeps us
in touch. And I am ever so grateful that MM
ships my supplements. Thanks Max Muscle
for caring!!
Sonia Reyes, Brampton, ON, Canada
40 IS THE NEW 30
Priscilla has been a public school music educator for the past
20 years. She didn't grow up very athletic. In fact, the extent
of her athleticism included marching in the marching band! In
2006, she was introduced to the world of bodybuilding and
competed in her rst contest. Over the past 9 years, she has
trained consistently in the gym and competed in NPC Figure
competitions, rising to top 5 on the national stage.
Priscilla was introduced to Max Muscle in 2009, became a
locally sponsored athlete and has been using our supplements
ever since to prep for competitions but to also maintain great
health during the off season. Priscilla's love for health and
tness sparked her local, monthly Max Muscle column for men
and women over 40 called "The Fountain of Youth" for us.
When she's not singing or playing music, Priscilla is writing
nutrition and exercise plans for clients. She believes that 40 is
the new 30 and NOW is a great time to start living a healthy
vibrant life.
Jaime Cash, Max Muscle Highlands Ranch/Lone
Tree, Colorado
Priscilla Shaw, 42, Centennial, CO
MM Home Base: Highlands Ranch/Lone Tree/Centennial, CO
Sports: Snowboarding, Tennis, Bodybuilding
WELCOME
OUR NEW ZEES!
Introducing our new franchisees in
Petaluma, CA: James Burchell and
Melissa Dufeld. Once James and
Melissa were introduced to Max Muscle
Sports Nutrition, they were ecstatic at the
opportunity of working with an amazing
company and team who shares their
own personal values. James and Melissa
believe that with their unique blend of
skills and passion, along with the Max
Muscle vision, they will be able to help
their local community and be successful!
Mark Sarale, Max Muscle NorCal
Regional Director
By Linda Hepler, BSN, RN HEALTHBEAT
KUDOS FOR DIETARY
SUPPLEMENT USERS
HEALTHY HABITS
Te $28 billion dietary supplement industry has received

a lot of negative press lately, with some medical experts
saying that many of the 40 percent of Americans who
take vitamin and mineral supplements are wasting their
money, if not actually harming themselves. Yet a newly
published review in Nutrition Journal, a peer reviewed
scientifc publication, has found that overall, users of dietary
supplements are adopting a variety of lifestyle habits that
contribute to wellness.
Contrary to the opinion of some who think that people
who use supplements eat poorly, relying on vitamin and
mineral capsules rather than good nutrition, the study, which
was a review of 20 scientifc journal articles, found that
those who use supplements actually had a higher intake of
nutritious foods than those who were not supplement users.
As for those who say that only those with specifc
defciencies need dietary supplements? Te researchers
found that many Americans, whether supplement users
or not, still failed to consume the Estimated Average
Requirement (EAR) for many nutrients, when only nutrients
in foods were considered. Supplementation helps to bridge
that gap, claimed the study authors.
Te uptake? Its important to choose your supplements
wisely, as certain vitamins, such as beta carotene and vitamin
E can actually be harmful to your health. But as long as
youre using supplements as just one of a constellation of
healthy habits good for you!
Fatigue Good
for Making
Decisions
About Health
While in general, that rundown

feeling does nothing for your self-
control, be it in relation to diet or
exercise, recent research reported
in the Journal of Consumer Research
shows that people who are tired
make better health decisions.
The researchers did ve separate
studies to compare health decisions
made before or after working out, or
when either feeling healthy or feeling
depleted. In all studies, whether
making a decision about undergoing
a particular health test or deciding
on a health or safety product,
subjects made better health decisions
when fatigued.
Why is this? The researchers
think that when were exhausted we
feel vulnerable, as if our health and
safety is at stake, so we use self-
protective motivation when making
health decisions.
Green Tea the
New Sports Drink?
While green tea may not be the rst thing you

think of knocking back after a tough workout, there
is increasing evidence that it may be a good post
exercise drink. According to a Brazilian study,
athletes participating in resistance training produce a
large amount of free radicals, which are compounds
in the body that result from toxins or stress even
good stress like exercise and can damage or kill
cells. Green tea, which is made from unfermented
leaves and contains a high amount of polyphenols
(antioxidants), can help to neutralize the free radicals
and reduce or prevent the damage that they cause.
Thousands of studies in the past two decades
have shown green teas benets, from prevention
of a range of heart related issues, to helping with
weight loss, good oral health and possibly even
destruction of cancer cells.
How to get the most from your cuppa? Plan for
2-4 cups of green tea daily. Add hot, not boiling,
water to your tea bag, since boiling water can
destroy the antioxidant effect of the tea leaves. And
to help boost the antioxidant effect, consider a slice
of lemon or a dash of lemon juice. Vitamin C, found
in lemons and other citrus fruits, can help your body
to absorb the healthy compounds in the tea.
its like armor for your liver.
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HEALTHMATTERS By Linda Hepler, BSN, RN

1
Youll get fewer infections, said
Aparajitha Verma, MD, Director of
the Comprehensive Sleep Disorders
Program at Houston Methodist Hospital
and Assistant Professor at Weill Cornell
Medical College. Sleep helps with tissue
repair and strengthens our immune
defenses, she explained. If youre
sleep deprived, your immune system
doesnt function at optimum level.
2
Your sports performance will
improve, said Cralle. Studies
from Stanford Sleep Disorders
Clinic and Research Laboratory at
Standford University, she explained,
have looked at the effect of sleep on
athletic performance in a variety of
sports, including swimming, football,
basketball and golf. What was found?
10 GOOD
REASONS
TO AIM
FOR BETTER
SLEEP
Most of us are aware that a nutritious diet and regular physical activity are
the cornerstones of a healthy life. But a third part of a wellness lifestyle that is often
overlooked or downright ignored is sleep. A recent National Sleep Foundation
survey found that a full 30 percent of Americans are sleeping less than 6 hours
nightly, rather than the 7 to 9 hours most experts say we need an average that
has declined steadily in direct correlation with our transformation to a 24-hour
society. Our culture contributes to our epidemic of sleeplessness, said Terry Cralle,
RN, MS, certied clinical sleep educator in Washington, D.C. Perhaps we have
misunderstood the physiological need for sleep as laziness. We have viewed it as
a luxury and not a necessity. We brag about getting by on little sleep or at least
trying to, she added.
While there are many theories regarding the function of sleep, there is no denitive
answer as to what exact purpose it serves. Experts agree, though, that sleep is
necessary to life and that it benets many body systems. Here are just a few reasons
you should aim for getting enough zzz's:
visit us online at
maxmuscle.com
IN STORES NOW!
PILLOW TALK
Sleep experts agree that there are certain tips that will enhance the likelihood
of getting better quantity and quality of sleep at night. If youve tried all of these
and are still having trouble sleeping for more than a few weeks, you may want
to consult with a sleep specialist.
Establish a bedtime routine. We all know the benet of a bedtime

routine for children, said Terry Cralle, RN, MS, certied clinical sleep educator
in Washington, D.C. Adults need them, too. Its important to relax and unwind
prior to bedtime. Pre-sleep rituals, or bedtime routines, are very helpful to
transition from wake to sleep. Good bedtime routines may be a warm bath, a
light snack or an interesting book. Avoid reading materials for school or your job,
as they may be too stimulating. And turn off the electronics including, phone,
TV and computer at least two hours before bedtime, so your brain can shut
down, too.
Keep your sleep cycle consistent throughout the week,

including during the weekend, recommended Robert Rosenberg, DO,
board-certied sleep medicine specialist of Arizona. Going to bed at the same
time each night and waking up at the same time regulates your bodys clock
and may help you get to sleep and stay asleep.
Nix the naps if youre prone to insomnia, advises the National

Sleep Foundation. While a power nap may help you to get through the day, it
may also interfere with your ability to sleep at night.
Use light to your advantage, said Dr. Rosenberg. Your body produces
the hormone melatonin, a process that regulates the sleep-wake cycle by
increasing production in the darkness to make you sleepy, and decreasing it in
bright light to keep you awake. By keeping your bedroom dark in the evening
before sleeping and exposing yourself to bright light in the morning, your
melatonin production will be conducive to a good sleep-wake pattern.
Cut out caffeine and nicotine, advised Dr. Rosenberg, especially after
7 p.m. These substances act as stimulants and can keep you awake. Sleep
experts also suggest avoiding alcohol late in the evening (at least 2 hours before
bedtime), too. While alcohol is sedating and may help you fall asleep, it can
interfere with deep sleep stages, resulting in poor quality sleep.
Extra sleep over an extended period
of time improves alertness and athletic
performance, she said.
3
Your heart will be healthier.
Research shows that lack of
sleep can elevate blood pressure
and increase concentrations of
C-reactive protein, a marker of heart
disease risk. Theres lots of data that
sleep deprivation can contribute to
cardiovascular disease, such as heart
attacks and strokes, said Dr. Verma.
4
Youll be less likely to gain
weight, said Robert Rosenberg,
'2 ERDUGFHUWLHG VOHHS PHGLFLQH
specialist of Arizona. The building
of sleep debt, less than 6 hours a
night, over a matter of days, produces
excessive amounts of the appetite
stimulating hormone Ghrelin and
decreased amounts of the appetite
suppressing hormone Leptin, he said.
Is it any wonder that while sleep
GXUDWLRQ KDV GURSSHG VLJQLFDQWO\
since 1980, the incidence of obesity
has doubled during this same period of
time?
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WHAT ABOUT SLEEP AIDS?
Youve tried everything and you just cant get to

sleep. Should you use prescription sleep aids? Not
necessarily, said Aparajitha Verma, MD, Director of the
Comprehensive Sleep Disorders Program at Houston
Methodist Hospital and Assistant Professor at Weill
Cornell Medical College. An acute episode of insomnia
begins to take on its own life, she explained. And a
sleep aid may do the trick for a few weeks, but then it
fails to help anymore.
While everyone has a bad night now and then, and
in those cases a sleep aid might be used for a day or
two, its better to treat the underlying cause of the sleep
problem, said Dr. Verma. The longer insomnia persists,
the more likely I am to think that there is underlying stress,
anxiety or depression that needs to be treated. Using a
Band-Aid approach in this situation is never good.
5
You may get fewer headaches, according to the
American Headache Society. Those who have sleep
problems such as insomnia, including difhculty falling
asleep or staying asleep, or poor quality non-restful sleep,
report increased frequency and severity of headaches. And
sleep deprivation can even trigger migraines in those who
suffer from this condition.
6
Your memory may be sharper, said Dr. Verma.
Sleep, especially the deepest levels of sleep, she
explained, appears to help with memory consolidation,
which is the process of making memories accessible by
creating a sort of a map or an index to the brain, so memory
retrieval is possible when needed.
7
Youll be nicer. You can probably remember a time
when a bad nights sleep resulted in a short temper
or feelings of being overwhelmed. Research such as a
recent University of Pennsylvania study has shown that even
one night of poor sleep (about 4.5 hours total) left subjects
feeling stressed, angry, sad or mentally exhausted. Once
sufhcient sleep was resumed, said the researchers, subjects
showed dramatic improvement in mood.
8
Youre less likely to suffer an accident or injury.
According to the National Highway Trafhc Safety
Administration, sleep loss and poor quality sleep can
slow reaction time as much as driving drunk, and fatigue
contributes to as many as 100,000 automobile accidents
each year, particularly in those ages 25 and younger.
Drowsiness is also a contributing factor in job-related
accidents and injuries.
9
Youll be more focused. Having trouble
concentrating at work or school after a poor nights
sleep? Sleep deprivation often leaves us feeling
unfocused, said Cralle. It seems that several important
housekeeping functions take place during sleep, such as
hushing out mental debris that has accumulated during the
course of the day, she explained.
10
<RXU VH[ OLIH ZLOO EHQHW If youve lost that
loving feeling, it may be because the hormone
testosterone, an important part of libido in
both men and women, decreases with sleep deprivation.
According to researchers at the University of Chicago, those
who sleep for less than hve hours nightly for a period of
time of a week or longer, have lower testosterone levels
than those who get sufhcient sleep. MS&F
Turn to page 18 for more on sleep.
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
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SLEEP ON IT
According to a 2002 poll conducted by the National Sleep Foundation, a

whopping 74 percent of American adults experience a sleeping problem at least a
few nights each week.
A good nights sleep is as important to our bodies as food and water. Adequate
sleep keeps stress levels in check, improves mood, boosts athletic performance and
increases alertness. Prolonged sleep deprivation can result in depression, weight gain
and even increase risk of chronic illnesses like diabetes and heart problems.
In addition to a cozy spot to catch zzz's and avoiding pitfalls like caffeine too
close to bedtime, try one of these four natural sleep supplements that will have you
drifting off in no time.
Melatonin
Likely the most well-known sleep supplement, melatonin is a hormone secreted in
our brains that helps to control the sleep/wake cycle. When everything is in sync,
melatonin levels rise in the evening, remain high during the night and then begin
to drop off in the early morning hours.
Lifestyle factors may disrupt our normal cycle, such as back-to-
back all-nighters and travel across time zones. Research suggests
that melatonin levels also start to decline as we age.
Melatonin supplements are available in a variety of formulations,
including regular and time-released tablets. The Cleveland Clinic
recommends up to a 5 mg dose to treat insomnia.
Try Max Nutraceuticals Sustained-Release Melatonin Tablets (3 mg). Buy online:
MaxMuscleStoreOnline.com
Holy Basil
Also known by its Hindu name Tulsi, Holy Basil has been used in Ayurvedic
medicine to treat respiratory problems, headaches and other ailments. Holy Basil
is classihed as an adaptogen, a natural substance that protects the
body against different forms of stress.
One study comparing three anti-stress plant-based remedies
found Holy Basil to be more effective and safer than the other two
that were studied.
Holy Basil is available in tea form, as well as capsules and liquid
extracts.
Try Organic India Tulsi Tea, Peppermint Flavor. Buy online: OrganicIndiaUSA.com
Chamomile
Chamomile is one of the most popular herbal tea ingredients in the world. It is
a howering herb that has been used for centuries to promote
relaxation and aid sleep. A study published in 2011 found that
chamomile extract provided modest benehts to patients with
chronic insomnia when compared to those who had received a
placebo.
Available in capsules, liquid extract and as a tea.
Try Traditional Medicinals Organic Chamomile with Lavender Tea. Buy online:
Shop.TraditionalMedicinals.com
Valerian
Another option is valerian, made from the root of the herb and
known to promote relaxation and support restful sleep. While some
studies have shown improved sleep quality in subjects who used
valerian, others have been inconclusive. If unwinding after a hectic
day is your issue, this herb is a must-try. For long-term insomnia,
however, valerian is probably not your best bet.
Try Natures Way 530 mg Valerian Root Capsules. Find near you: NaturesWay.com
By Karen Morse, MPH
SETTING
THE SCENE
While its important to seek out

a sleep specialist for prolonged
or severe sleeping problems, a
milder issue with sleep may be
related to the way you set up your
bedroom, said Jennifer Adams,
sleep environmentalist and author
of Bedrooms that Inspire. Adams,
who develops sleep systems for
hotels and homes, said that the
rst order of business is to look
at color and patterns. You want
to avoid stimulating patterns and
colors in bedding, drapery, walls
and art work, she explained.
Avoid primary colors like red,
cobalt blue and emerald green,
and stick with soothing colors like
pale ivory, sage, lavender and
tranquil blue and soft textures.
A comfortable mattress is
crucial, she added, and should
be replaced regularly (many sleep
experts suggest every 7 to 8
years). And if you have a mattress
that seems to hold in the heat and
keep you awake, look for some
of the cooling gel technology
available in mattress covers and
pillows to get some relief.
Window treatments should
control for both light and noise.
A lined fabric does a better job
to reduce noise than plastic or
wood, said Adams.
One of the most important aspects
of a peaceful sleep setting, she
continued, is to reduce the clutter.
Clutter is overly stimulating in your
bedroom, and it can make you feel
guilty, she advised. The bedroom
is not a place to store things or pile
things up. Even if it doesnt make
you feel guilty or overstimulated,
youll be breathing in all that dust.
The nal step? An ideal sleeping
temperature, said Adams, (which
is 60-67 degrees Fahrenheit), no
electronics (TV, cell phones, iPads)
and some meditation tapes or
soothing music.
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
COVERSTORY By Joe Wells Photos by JamesPatrick.com
Take a look at Jamell Fleming of the Jacksonville Jaguars
on our cover. Wow, what an incredible physical specimen! Some
years back, this was the exception in the NFL, but in todays
game, most of the players in skilled positions are sporting a ton
of muscle, a six pack and very little fat.
If you watched the Super Bowl this year, you undoubtedly
saw or heard Richard Sherman rant and rave after the game.
Aside from all his chattering, he is another great example of
the new-age NFL athlete. At 6-3 and 195 pounds, he is huge
by cornerback standards. But take a look at
his physique. There is not an extra ounce
of body fat on Sherman. Linebackers
such as Clay Matthews look like they
walked off the set of the movie "300,"
where much of the muscle was digitally enhanced. The
paydays are much larger than they used to be, the
athletes are training harder than ever and nutrition is
essential to their success.
In the early 80s I got bounced around four NFL
teams (Seahawks, Saints, Eagles, Raiders) and was
briehy signed with the USFL. ! went through hve training
camps and got to know the system pretty well. I never
established myself on a team, but had a great time traveling
and had the privilege of working with some great teams,
trainers and athletes. When I compare my era vs. the new age
era, I can honestly say that all of my teams had a handful of guys
who were just as big and strong as the new-age athletes (the key word
being "handful" as the new-age teams have dozens of these guys).
!n my brief stay with the Raiders, ! remember that only hve or six guys routinely
trained after practice. Let me drop a few names of some of those players: Howie
Long, Matt Millen, Sean Jones, Lyle Alzado, Andy Parker, myself and a couple others.
One of the measures of strength was how many times (reps) could running backs,
linebackers and defensive ends bench press 225 pounds. Pretty much all of todays
modern-day athletes can do more than 20 repetitions and a select few can do 30 or
more. In my era only a few could do more than 15 reps. Allow me to toot my horn a
little, as I did well over 30 and was usually one of the best in camp.
So what is the training secret of all the new-age NFL players? They are dehnitely
stronger, faster and look better than they ever have. They are modern day gladiators
who consistently survive violent 30-mile-an-hour collisions on the held. They are much
leaner athletes, sporting in my estimation 4 to 5 percent less body fat and 20 percent
more muscle on average than they did 20 years ago. All this leads to more explosive
and faster athletes across the board. And of course, as our cover demonstrates, they
look incredible! Here are eight reasons that I believe are leading to their incredible
htness level and chiseled physiques.
N
FL
FLEMING
Jacksonville
Get Better Sleep
Snack To Perform
Wear Proper Gear
TIPS TO GET
A PRO PHYSIQUE
HOW TO
BOOST
YOUR
ATHLETIC
POTENTIAL
GET
PUMPED

There is so much at
stake for an aspiring NFL athlete. Fame
and fortune are literally hanging in the
balance. If you have the will and talent,
youd be crazy not to take your training to
a higher level.
Aspiring NFL players
are taught early on to break down their
workouts into targeted areas such as
sprints, agility, endurance, strength and
weight training, core, plyometric, balance,
swimming, biking and countless others.
Many athletes
are turning to yoga, dance, Pilates, beach
(sand) workouts and many other cross
training ideas. This also can break up the
boredom of training routines.
The athletes
who really get the most from their bodies
are mentally focused at a level that allows
them to train beyond the status quo and
train to failure, where your muscles simply
succumb to lactic acid and fatigue. Multiple
sets of this type of training will take your
htness level to a new extreme, but it's
actually harder mentally than physically!
Todays athletes
understand the importance of nutrition.
They know that if you train hard you must
replace vital nutrients and calories. High
protein, frequent lean meals and overall
proper nutrition lead to recovering from
intense workouts. At Nax Nuscle, we
have been training our athletes to practice
protein timing by eating protein every 4
hours or so to maximize nitrogen retention
for recovery. This is now common
knowledge amongst athletes.
Most of these athletes
JAMELL FLEMING
of the
Jacksonville
Jaguars
HOW TO
OOST
YOUR
ETIC
GET
PUMPED
pg. 56
Q&A with NFL Cornerback Jamell Fleming
What does your typical day look like during the season, as well as in the
off-season? A typical day during the season is eating breakfast, working out,
meetings, lunch, practice, meetings, dinner. A typical day in the off-season is
hanging out with the family, working out and doing activities.
What made you want to become a professional football player? I wanted
to become a professional football player since I was really little. I was raised
around football all my life and it is something that has always been my
passion.
What does your daily nutrition consist of? My daily nutrition consists of
carbohydrates and a lot of lean meats.
How does it feel to be on the cover of Max Sports & Fitness magazine?
I have never been on the cover of a magazine before, so I feel really honored
and blessed to be on the cover.
What have been the biggest adjustments you've had to make from
playing college football to playing in the NFL? The biggest change from
college to the NFL is the speed of the game is a lot faster. And, every team in
the NFL is good.
What are some of your favorite exercises? Arm and core exercises.
What advice would you give younger athletes, related to the playing
football or not? Have a great work ethic, never give up and stay away from
trouble off the eld.
What is your most favorite album or song to work out to? I have to listen
to music when I work out. I don't have a favorite, I usually just listen to any
new songs that are out at the time.
What is your favorite muscle group to train? Your least? My favorite
muscle groups are biceps, back, chest and shoulders, my least favorite
muscle group has to be legs because I run a lot and hate when my legs are
hurting before I run.
have access to trainers, dieticians, doctors,
motivators (both mental and physical) and
other help. I was recently watching a young
high school football player sign with Notre
Dame. After he thanked his parents, he went
on to thank his strength coach, nutritionist,
speed coach and others. He will likely be in
the NFL very soon!
Of course these
players all have agents and managers. They
help keep them on track and line them up
with the trainers, etc. One popular sports
agent in Newport Beach brings his athletes to
a local sports complex to make sure his boys
are eating and training right leading up to
NFL training camps.
These athletes are paid well to play,
so essentially this is their job. Many of us with
kids, jobs, etc., may need to really juggle our
time to get into the gym. But professional
athletes will make the time to stay in shape
and be ready to perform at the highest level.
If its your job and contracts are performance
based, then why wouldnt you spend 5 or 6
hours a day making sure you are in the best
shape possible?
As you can see, these NFL athletes are
operating on an entirely different level than
the average htness enthusiast. So most of us
need to hnd our balance of work, family and
life. Make time for your workouts and become
more focused and mentally strong. Set
your goals realistically and go get them. No
excuses. You dont need to run a 4.5 40-yard
dash or carry 230 pounds of lean muscle, but
you can still aspire to look and feel better than
you ever have. Most of these tips can apply to
all of us as we seek to accomplish our goals.
Stop by your local Nax Nuscle store to learn
about protein timing and how good nutrition
can change your life!
GET RIPPED WITH THESE 9 NFL PLAYER EXERCISES
To get the build and stamina of a professional football
player, youll need to incorporate some dynamic
movements, explosive resistance movements and weight
training to drive your energy output through the roof
and start burning unwanted body fat. Here are nine
exercises NFL players use to keep their fast-twitch muscle
bers conditioned and their strength gains improving
year round.
(Tip: Interchange these exercises. Keep rest time between sets
to a minimum of 45 seconds to one minute.)
1. Resistance Band Pro Shuttle Run. With a large resistance
band around waist, have a partner grab the other end and apply
moderate to heavy resistance as you perform shuttle runs. Do 5
sets of 10 reps per set.
2. Burpee Box Jumps. While standing in front of a vertical box,
drop down into the burpee. Once you return to upright position,
jump up onto the vertical box. Drop back down and repeat. Do 3
sets of 8 to 10 reps.
3. Battle Ropes. Grab the ends of a rope and do arm waves for 5
sets of 30 seconds per set.
4. Mountain Climber/Sprints. Perform mountain climbers for 30
seconds. After time is up, explode up and into a 20-yard sprint. Do
10 reps of each for 1 to 3 sets.
5. Heavy ball slams. Perform 5 sets of 15- 20 reps.
6. Power cleans. This exercise requires great form and weight
lifting mechanics. But once you have the proper form and
technique needed to maximize results from doing this exercise
youll have tapped into a full body exercise favorite of NFL
players. Do 5 sets of 6 to 8 reps.
7. Barbell Squats. Do 5 sets of 3 to 6 reps each.
8. Bleacher Sprints. Do 10 sprints up at least 30 bleacher steps.
9. Resistance Band Latter Drills. With a large strength
resistance band around waist, have a partner grab the other end
and apply moderate to heavy resistance. Perform a series of latter
quick-feet drills for about 10 to 15 minutes.
By former NFL player and Master Trainer James Allen
NOW
AVAILABLE
AT:
DEZ BRYANT - PRO FOOTBALL
GEARPICKS By Amy Schlinger
When it comes to tness and competition goals,
sometimes you need a little more motivation and
encouragement. So why not wear it? Don the sayings
and quotes that help you get through an intense
workout, an extreme race or a killer WOD on your
head, chest and feet.
WORDS
TO WORK
OUT BY
1/JUST BELIEVE If you are tempted to make a
not-so-good choice mid-day or mid-workout, just look
down at your commitment. A healthy promise is the best
kind to keep. $40, LornaJane.com
2/NO PAIN NO GAIN The North Face
Reaxion Graphic Crew with VaporWick to help move
moisture lays it on the line. A little pain now will allow
you to reach even bigger goals down the line.
$25, TheNorthFace.com
3/PERFECT CYCLE Having a routine can be
helpful when competing, especially if its a successful
one. Let this Reebok CrossFit Annie Repeat Tee remind
you how its done. Its as easy as four steps.
$36, Reebok.com
4/NOT-SO-PRETTY TRUTH Tough love may
be best when it comes to a hard workout. ViewSPORTS
Blood, Sweat, WOD performance shirt made from
microber oxymesh will wick your sweat, and special
technology prevents odor. $30, ViewSPORT.com
5/HIDDEN INSPIRATION A little reminder
for your feet to sprint your fastest from these nylon
Lululemon Ultimate No Show Run Socks. Doing it for
you is always the best reason. $14, Lululemon.com
6/BEST FOOT FORWARD Each day is a
new day. The Asics GEL-Fortius training shoe gives you
the opportunity to excel even more than you did the
day before. The high traction outsole grounds you and
its RhynoSkin toe cap is durable enough to protect you
during toes to the bar. $90, AsicsAmerica.com
7/BAND IT Even if no one else can read the
thoughts around your head, youll know theyre there
and be keeping them in mind thanks to Under Armours
Graphic Elastic Headbands. They have plastic grips to
hold them in place. $15, UnderArmour.com
1
2
3
4
6
7
5
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
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Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
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Kill It
with
Kettle
Bells
During the 2013 MaxForm Life
Challenge contest, I loved working
out with kettlebells. These workouts
made me feel pumped and strong.
Right now, I'm still training with
kettlebells and I'm getting stronger
for a marathon, 100-mile ride and
two half Ironmans this year!
Last year was for building me and
this year is for my mom. She was
recently diagnosed with ovarian
cancer. My Vancouver Max Muscle
store is sponsoring my clothing
for all the events I'm competing in
(I will be wearing teal for ovarian
cancer).
I have each day of my training
planned! My mom has 18 weeks
of chemotherapy and I have 19
weeks of training. Together we will
conquer this! We are both in training
training for our lives! I wake up
every day thankful thankful for
the MaxForm Life Challenge that
taught me push forward and for the
awesome supporters I've gathered
along the way! We are all caterpillars
ZDLWLQJ WR EHFRPH EXWWHULHV :H DOO
have something beautiful inside us!
So wish me luck. In the meantime,
I hope you enjoy this workout. It's
one of my favorites.
Ingri DeGroote Before
i
WARM UP (not pictured)
Do 3 reps per exercise and repeat circuit
3 times
Squats Hold a 20-lb. kettlebell at
chest level, squat and touch elbows
to knees.
Double Handed Swings Grasp
20-lb. kettlebell with both hands,
legs shoulder-width apart. Holding
core, squat while bringing kettlebell
between legs, then stand and raise
kettlebell overhead and lower back
down again. This is one rep.
Burpees Squat, thrust your legs out
as you drop into a pushup and then
jump back up.
LEGS (Circuit) Repeat 2 to 3 times
Double Arm Swings with Reverse
Lunge Grasp handle of the kettlebell
with both hands, hold core and squat.
Then swing kettlebell between legs
and raise it above head to a full
extension of your arms with shoulders
back while stepping back with a right
leg lunge. Repeat 12 times and switch
to the left leg for a total of 24 reps.
Bob and Weaves Start with legs
together holding kettlebell at waist
level. With right leg, step squat to
the right, step squat left leg to join
the right leg, then left leg step squat
to the left and right leg step squat to
join the left leg. This is considered
one bob and weave. Do this 15 times.
Stiff Legged Deadlifts Stand
straight, holding kettlebell with both
hands in front of waist, core tight,
feet together. Bend body at hips and
lower the kettlebell slowly to toes.
Return to upward position bending
body at hips. Do 15 reps.
Single Arm Swing Walking Lunges
Hold one kettlebell with the right
hand, stand with legs apart, hold
core, squat, swing the one kettlebell
with right hand between legs and
then swing kettlebell above head to
a full extension with arm upright and
shoulder back while stepping forward
into forward lunge. With each swing
of the kettlebell lunge forward by
stepping right, left and so on for 15
reps. Do 15 times on the left side for
a total of 30 reps.
Double Arm Swings with Reverse Lunge
Stiff Legged Deadlifts
Single Arm Swing Walking Lunges
Bob and Weaves
THE WORKOUT
CHEST/BACK (Superset) Repeat
2 to 3 times
One Arm Bent Over Rows (each side)
Hold kettlebell handle with right hand, right
leg back, left leg forward. Place left hand
on left knee, hold core and pull upward
with right elbow leading/pulling toward the
back. Hold for a count of two, then return
to starting position and repeat a total of
12 reps. Repeat on the left side. Hold each
rep for a count of two before returning to
starting position. Do 12 reps on each side,
then immediately do pushups.
PushUps (not pictured) Do a standard
pushup with legs apart, arms shoulder-
width apart, lowering body slowly to touch
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position. Do 12 reps.
ARMS (Superset) Repeat 2 to 3 times
Alternating Bicep Curls Stand with legs
shoulder-width apart, holding a kettlebell in
each hand (use same-weight kettlebells),
arms extended of the way down just
above hip level. Alternate raising kettlebells
up to shoulder level and squeeze for the
count of two. Repeat until you reach
12 reps then immediately start the next
exercise.
Double Arm Overhead Tricep Extension
Hold kettlebell with both hands on both
sides of the base of the handle, extend
arms while lifting the kettlebell overhead,
hold core, bend elbows back and lower
kettlebell behind your head. Extend
forearms upwards to a straight position.
Remember to only bend your elbows.
Repeat for 12 reps.
ABS Repeat 2 to 3 times
Weighted Crunches with Kettlebell
Lay on mat, bend knees, hold core and
place kettlebell above stomach with both
hands. While doing the crunch, extend
kettlebell upward between knees, hold for
the count of two, and lower back down to
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shoulders. Do 15 reps.
Seated Oblique Twists with Kettlebell
Sit upright on mat, hold core, bend knees,
cross legs at the ankles, lift legs off the
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bring kettlebell across the body, touch the
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side until reaching 30 reps.
CARDIO After your kettlebell workout
is complete, do a 3-mile run, keeping your
heart rate in the fat burning zone.
One Arm Bent Over Rows
Alternating Bicep Curls
Weighted Crunches with Kettlebell
Double Arm Overhead Tricep Extension
Seated Oblique Twists with Kettlebell
STAYACTIVE By Dana Robinson
When it comes to making healthy lifestyle choices,
workout boredom is often considered to be dietary
Kryptonite. But instead of stopping you in your tracks, it
slowly encroaches from behind, causing you to skip one
workout, then another, then another. Eventually youve
found yourself back to your pre-healthy lifestyle tradition
of hitting the couch after work instead of the gym.
The cure for exercise boredom is to nd new
workouts that both challenge your body and keep you
motivated. These days, there are a myriad of boutique
workout facilities that can provide you with whatever
workout suits your personal style, from Zumba to Pilates
to Spinning to kickboxing. But the trick is to know which
ones are right for you.
5 WAYS
TO FIND
Your
Perfect
Workout
1. What Are You Into?
The best way to discover which types of workouts youll like is to
think about the variety of activities you enjoy. If you love dancing
but youre a bit bored with Zumba, you might try Cardio Barre
or even a daring pole-dancing class. If youre more into weight
training, then perhaps boot camp classes or CrossFit gyms are right
for you. The more you enjoy your workout, the more likely you are
to stick with it.
2. Consider the Cost
Your basic no-frills health club membership can run you about $40/
month, while the boutique workout experience goes for about $15/
class. Purchasing boutique classes in bulk will drive down the per-
class cost, but if youre going to work out most days of the week,
the cost still might be much higher than a gym membership. Thats
why crunching the numbers is vitally important. If youve found
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Did you fall off your health/
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got bored with what you
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to get you excited again?
Here are some helpful tips!
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keep your gym membership and only
attend boutique classes a few times
per month.
Ty Vincent, owner of CrossFit Sunset
in Los Angeles, recommends hnding a
studio that offers more than one type
of workout in order to save money.
You can hnd a facility that has two
closely related disciplines included in
one membership, like a Pilates and
yoga studio, says Vincent. Or you can
switch your workouts on and off. Do
Spin for a month, then boot camp.
And dont forget about the one,
the only, no-cost workout option
exercising outdoors. Weather
permitting, you may hnd that the fresh
air and natural surroundings of local
walking, hiking and biking trails may
be just the thing to banish workout
boredom.
3. Do Your Research
Friends and family will often be your
best resource when it comes to hnding
a new workout. Hit up your network
via social media and simply post the
question, Bored with my regular
(yoga/Pilates/Zumba/boot camp)
classes. Looking for a new workout.
Any suggestions? Dont be surprised if
you get hooded with recommendations
to try local workouts from new studios
and gyms that you didnt even know
existed.
Once youve got recommendations
from friends, its always a good idea to
turn to the Internet. Check the facilitys
website to get a feel for the type of
environment you might be getting
yourself into. And then, of course,
theres Yelp.com. Theres no reason
to be thrown off by one or two bad
reviews, but if the majority of them are
begging the public to steer clearthen
you probably should.
4. Take a TRIAL Class
Great recommendations and reviews
aside, avoid purchasing classes in bulk
until youve taken a one-time trial
class. !t's the best, low-risk way to hnd
out if the classes are truly right for
you. Most of Amenzone Fitness long-
time members came to us on a drop-in
trial class, says Amen Iseghohi,
founder of Amenzone Fitness. Patrons
of the Amenzone workout tone and
shape their bodies by using only their
own body weight and clean tires.
They were attracted tothe unique
concept of getting ht with a tire and
the camaraderie amongst the clients.
So, after your trial, if you decide that
you like the class, the vibe and the
people, then feel free to jump in.
5. Keep Changing It Up
Not only does changing up your
workout routine hght off boredom,
but its also a good way to keep your
body in peak shape. Changing your
workout occasionally is important
because your body becomes stagnant,
continues Vincent. The human body
adapts remarkably well. He adds that
muscle gain and weight-loss will begin
to table if you keep sticking to the same
exercise routine. And since your goal
is to maintain a high level of physical
htness for the rest of your life, part
of your htness journey should always
involve hnding the next great workout.
So keep your eyes and ears open for
htness opportunities that you may not
have considered before. Taking up a
new challenge, like a workout thats a
bit outside your routine, can be exciting
and stimulating, continues Vincent.
And ultimately, rewarding. MS&F
MAXCHAMP By David Calhoun, 2013 MaxForm Life Challenge Champion
Since winning the 2013
MaxForm Life Challenge I have had
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Nutrition Coach (Artie) adjust my
meal plan, as well as my trainer
(Alex) redesign my training program
to maximize muscle growth. The
results have been amazing for me!
I love my new workouts! Being able
to do lifts I was never physically
able to do before feels awesome.
Also having the proper diet and
having the right supplements to
fuel my workouts has been a major
contributing factor in my recent
gains (I am in love with the new
Max Isolate Watermelon Slush).
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Life Challenge I was struggling to
squat my body weight 10 times.
I just recently maxed out at 320
pounds as my one rep max!! My
bench press has gone from 185
pounds max to 305 pounds (one
rep max). Also, I was never able to
do deadlifts and I recently maxed
out at 405 pounds (one rep max).
I am very proud of what I have
accomplished but I know there is a
long road ahead of me and I look
forward to making impossible into
nothing.
There has been a lot of obstacles
for me to overcome this year.
Most of them I was not in control
of but I can always control how I
react to them. With a strong will,
determination, the love and support
of my friends, family and some
heavyweights, I have been able to
overcome them and stay focused on
my goals.
One of my overall biggest
motivations over the last few
months has been watching my dad.
FIGHT WITH
ALL You Have!
Find 2013 MaxForm Life Challenge Champion, David Calhoun, and many others like him on MyMaxMuscle.com.
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I still look up to my dad the same
way I did when I was a little kid.
He inspires me more and more
every day. His results are nothing
short of incredible (I have never
seen my dad in this good of
shape!). This may be the best
shape he has been in! I love it!
We are always in a healthy,
loving competition and
always pushing each other
to accomplish great things.
My gains have been so
much more than muscle. I
have gained a passion to
share with my father. We
are working harder and
harder every day. Nothing
can stop us from making
our dreams come true! I
cannot begin to tell you
how good this makes me
feel!
Now with all that being
said, I say to hell with
whatever your excuse is
start now! If you have
someone who believes
in you and what you are
doing, dont you dare let
that person down.
Now I dont know
about you, but I am
hungry for more
starving even. I am
putting my heart
and soul into every
rep just to reach my
next level! I want to
know my limits so I can break
through them and make new
RQHV , JKW ZLWK DOO WKDW , DP WR
be better than I was yesterday
and I am succeeding... Can you
say the same? MS&F
I've dealt with weight problems

for most of my adult life. Despite what I tried, I could never find
a lasting solution. Max Muscle Sports Nutrition and my
Certified Fitness Nutrition Coach provided that solution by
supplying me with the highest quality supplements to
achieve my goals as well as teaching me what I had been
doing wrong all of those years. I learned why I had yo-yo
dieted and was explained the reasons I always ended
up gaining more weight after every diet I tried. I've
lost nearly 90 pounds from the time I had reached
my heaviest body weight and I am thrilled to be
a leaner, healthier mother of 3 kids at the age
of 41! I have more energy to keep up with
all the demands of my busy day and I've
never felt better. Most importantly I've
been taught how to make this a lasting
life change.
From mommy
jeans to
skinny jeans!
Get a FREE Nutrition Consultation with a Certified Fitness Nutrition Coach
at www.maxmuscle.com today! Win $25K in the 2014 MaxForm Life Challenge contest.
Sign up for FREE now at www.mymaxmuscle.com!
Age 41Las Vegas, NV
Jolynn Reddon
BEFORE
MAXRESULTS
BEFORE
178.8 lbs
130 lbs
AFTER
FINDING
THE NEXT
CHALLENGE
Heather Reinhofer, 33, from St.
Helens, Oregon has been a competitive
athlete most of her life. Always active and
intense, this young introvert gravitated
toward individualized sports as a youth. As
a collegiate hammer thrower on an athletic
scholarship at the University of Wyoming
there was always a lot to focus on, but
after college she just felt something was
missing.
Over the years without the rigors of
athletics, Heather started to pack on
more and more weight. In 2005, she
was diagnosed with hypothyroidism and
continued to gain even more weight.
Finally at the end of 2011 at her heaviest
weight of 205 pounds, Heather could
not even recognize the once competitive
athlete she used to be.
In 2012, Heather set a new goal to
compete in a htness show. She started
working with professional Kristi Tauti and
competed in the Oregon Ironman NPC
Show in the hgure category in Nay 2012.
Heather was thrilled to compete on stage
and trained hard to lose 75 pounds for this
competition.
Life was pretty good until shortly
after this hrst hgure competition when
Heather suffered a bad ankle injury that
greatly limited her ability to train for
several months. The injury was frustrating
for this active athlete. Forced into rest
and recovery mode she found she was
extremely lost not being able to work out
and train for a htness goal. Additionally,
her hypoactive thyroid condition sabotaged
her efforts and she quickly regained a lot
of weight she had just taken off for her
htness competition. !n the end, Heather
found herself 45 pounds heavier, feeling
tired, depressed, embarrassed and dealing
with a here we go again defeated
attitude. Something had to change, and
Heather needed another goal to focus on.
That was about the time she picked
up a Nax Sports 8 Fitness magazine and
read about the NaxForm Life Challenge.
Said Heather, It was good timing, Im
very competitive so the challenge part was
intriguing. I was attracted to the forum
part because I thought the extra support
and friendships would be very helpful.
Already familiar with Nax Nuscle and its
top quality products, Heather signed up for
the NaxForm Life Challenge on December
2, 2012 and got to work. Using her years
of experience as an athlete, she knew
what to do and she had found her next
goal: the NaxForm Life Challenge.
Heather initially weighed in at the Pearl
District Nax Nuscle store with franchisee
Sanjana Pahalad and also frequented
the Beaverton Nax Nuscle store getting
great motivation and information from
franchisees Kristen and Ryan Spurlin.
Heather also shopped at the Tualatin and
Salem Nax Nuscle stores.
Heather relied on Nax Nuscle products
such as Vit-Acell, Emerge, Essential
Omega, NaxPro (banana), BCAAs, Emerge,
Glutamine, CLA, Quadra Cuts Night-time
and Quadra Cuts Competition to provide
her body the everything she needed to
train hard and lose weight.
Her diet was simple but clean and she
ate six meals a day, fueling her body every
2-3 hours with protein, complex carbs
and healthy fats. While Heather admits
she is not the best or most creative cook,
she did have one favorite meal that she
viewed as a treat. She would mix cup of
oats, 1 scoop banana NaxPro, 20 crushed
almonds and water together for a sweet
and nutritious snack!
Armed with the knowledge of years of
training, great products, a clean nutrition
plan and a fantastic goal, Heather was
back on track in no time. She completed
the challenge in June 2013 having lost a
total of 50 pounds and reducing her body
fat from 36 to 10.8 percent. Notivated by
her amazing success during the NaxForm
Life Challenge, Heather ended up racing
in her hrst 15K, then her hrst half
marathon and got back on stage at the
Oregon Ironman NPC with a much leaner
physique! Having the supportive Nax
Nuscle community was a key to helping
her achieve her goals and getting out
of her comfort zone and back on stage.
Heather just needed a challenge worth
competing for! MS&F
By Jackie Classen
MAXRESULTS
WHAT DO
YOU HAVE
TO LOSE?
Kristie Burch, 40, from Prineville,
Oregon was lost and didnt know how to
help herself. The 5-foot-4-inch busy mom
of two teenage boys was struggling with
her health, self-esteem and body image.
She was overweight, undernourished
and exhausted. On antidepressants and
drinking, things were in a downward
spiral for Kristie until December 1, 2012
when she found what she was looking
for at Max Muscle in Bend, Oregon. Here,
franchisee Dominic Current and Tony
Collins suggested Kristie and her husband,
Monte, sign up for the 2013 MaxForm
Life Challenge. Skeptical at hrst, it was
Kristies loving husband who convinced
her to give it a try. They were both tired
of being unhappy and ready to make a
change. Monte said, What do you have
to lose? And that just clicked for Kristie.
Kristie said, The MaxForm Life
Challenge was kind of a birthday
present to myself to get into the best
shape of my life. What happened was
transformational, Kristie soon found that
her whole outlook on life changed after
this challenge. It was like a domino
effect, she said. I saw the changes in
people around me by making the changes
within myself. You inspire one person and
then another person gets inspired! Its
exciting!
After a lifetime of eating struggles,
Kristie was determined. Her husband and
boys were supportive and with Dominic
and Tony's guidance she hnally had the
tools for success. Her coaches, Josh Field
and IFBB Pro Victoria Adelus, offered her
the support she needed to make major
lifestyle changes.
Kristie relearned how to eat and her
entire relationship with food changed. Now
she eats every two hours, keeping her
body properly fueled with healthy choices
like chicken, lots of green vegetables,
oatmeal and healthy fats. She went from
never eating breakfast, having fast food
and chips for lunch and eating tons of
processed foods at night, to carefully
prepping her food and eliminating
processed zero-nutrient products. MaxPro,
BCAAs, Lipo Red, CLA, Vit-Acell, Emerge,
Glutamine and ALA became her regular
supplement staples.
The quality Max Muscle products along
with a clean nutrition plan helped Kristie
see her dreams of a ht body were possible
and helped her go from a starting weight
of 141 pounds at 30 percent body fat to
an amazing ending weight of 115 pounds
and 12 percent body fat.
Kristies success with the MaxForm
Life Challenge inspired her to take her
htness to the next level and she competed
in October 2013 at Seven Feathers in
Canyonville, Oregon where she took 5th
place in the Bikini Masters. Making it to
the Top 10 of the MaxForm Life Challenge
helped her overcome unhealthy eating
habits and allowed her to be happy in her
own skin and pushed her to a level she
never thought shed be at. Being a part
of the MaxForm Life Challenge helped
Kristie leave behind a very dark place and
opened a whole new world to her.
Kristie credits the MaxForm Life
Challenge with changing her life, I dont
know if I would be here without that
challenge, she said.
Using the motivation motto, Stay
strong and stay focused, helped Kristie
keep on track with her htness goals when
she was tired or didnt want to go to the
gym. But in spite of the obstacles, Kristie
said, I did it, I proved it to myself and to
everyone around me!
If you are thinking about signing up for
the 2014 MaxForm Life Challenge, just do
what Kristie did and ask yourself, What
do I have to lose? You might be surprised
at your answer. MS&F
By Jackie Classen
BEFORE
141 lbs
115 lbs
AFTER
Get a FREE Nutrition Consultation with a Certified Fitness Nutrition Coach
at www.maxmuscle.com today! Win $25K in the 2014 MaxForm Life Challenge contest.
Sign up for FREE now at www.mymaxmuscle.com!
I kept telling myself, one day I'll get
in better shape. The problem was that day never
came. All I found myself doing was making excuses and justify-
ing how I had gained so much weight. The last straw finally came
at the end of 2012 when I had gotten so disgusted with my
appearance and so unhappy for letting myself get to this point
that I nearly had a breakdown. It was enough to get me to make
a change and shortly after that I found Max Muscle Sports
Nutrition. They were like no other nutrition store that I had been
to before. The Certified Fitness Nutrition Coach at the store
gave me a nutrition consultation and showed me what I had
been doing wrong and what I needed to do to achieve my fitness
goals. Today I am in the best shape of my life. Im healthier
and happier than Ive ever been and I couldnt have done it
without the help of Max Muscle Sports Nutrition and their
awesome supplements.
I Went From
Wanna-be to
Who I Want To Be!
Age 38Denver, CO
BEFORE
Brian Furer
MAXHEROES
By Jessica Wyland
Max Gomez does not think of
himself as an inspiration. But, the truth
is that the 19-year-old motocross racer
is a testament to tenacity.
In June 2012, Max took a 10-
foot fall off a ledge while racing his
250-horsepower Yamaha through a
course in western Pennsylvania. He
shattered his right ankle, tearing the
blood vessels. Max spent three weeks
in the University of Pittsburgh Medical
Center. He missed senior prom and
graduation.
Worst of all, Max received devastating
news from his surgeon: he could keep
his foot and ankle but they would never
work again, or he could have his foot
amputated and learn to walk with a
prosthetic.
After a lot of thought, and heart-to-
heart talks with his parents, Max chose
the amputation. He also decided, at that
moment, to quit motorcycle racing for
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Max started riding at age 4. Since
... A
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that time the sport has cost him a
broken elbow, heel and femur. The
loss of a foot though seemed to signal
the end. The quitting lasted one
week, Max said. Then I saw videos of
people racing with prosthetic limbs. I
immediately decided to try again.
Max returned home to New Rochelle,
New York and found overwhelming
support from friends and family. He
took a bit of time adapting to his
prosthetic foot. In the morning I hop
to the shower, he said. Then, I put
on my foot and after that its a normal
day.
As soon as he was able, Max was
ready to ride. This time, he had a new
approach. The accident changed me,
he said. Obviously it changed me
physically, but mentally as well. I am
wiser now, more mature. I realize that
the dirt bike is a machine and anything
can happen. Youve got to respect that.
One year after he lost his right foot,
Max competed in the Summer X-Games
Moto X Adaptive Racing in Los Angeles,
where he placed fourth. Max plans to
continue with the X-Games for his own
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that they can still play sports.
Despite an amputated foot, Max lives
what he considers to be a pretty normal
life. He is going to school to become
a registered nurse and hopes to work
with patients who have prosthetic limbs.
Max said he is now cognizant of how
quickly everything can change and he
has a new appreciation for life. As part
of that mental shift, Max set a goal
to get into better physical shape. He
started going to the gym three to four
days a week. A typical workout includes
a three-mile run and weight lifting.
Max set up a website (MaxGomez.
weebly.com) to promote his racing.
He also visits schools to talk about
overcoming adversity.
I dont look at myself as an
inspiration, he said. I do what I do
because I love the sport. MS&F
T
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is
L
if
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...
(and
dirt-bike
racing)
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ATTENTION MEN
PROMOTES FREE TESTOSTERONE LEVELS UP TO 98%!
WHAT MEN ARE SAYING ABOUT 2TX
:
After just a couple of weeks of consistent 2TX, my
energy began to really pick up and it showed in the gym,
the mirror and in every part of my life. It has helped to
raise the life vitality bar back up to where it used to be.
Steve Wright,
54 Years 0Ic * hewpcrt 8each, 0A
I have more strength, more energy, more endurance
and more drive! If you are a man over 40, youve got to
try 2Tx today! It is a real shame that I didnt discover this
product earlier in life!
Chris Johnston,
50 Years 0Ic * 3tccktcr, 0A
I was suffering from mid-day fatigue, low energy and
difficulty concentrating. I then decided to try 2TX and
within a month my energy and focus was up and I was
leaning out while increasing muscle tone.
George Summers,
49 Years 0Ic * Fcrt 0cIIirs, 00
After my 52nd birthday, I felt lousy all the time. A friend
then recommended 2TX. To my great delight within a
week of taking 2TX, my energy returned and from every
aspect I soon began to feel 20 again!
Ron Cummings,
52 Years 0Ic * Tustir, 0A
Steve Wright,
13 Year Irc FcctbaII !eterar
BEFORE you resort to prescription medication,
try 2TX for a natural solution that really works!
If youre a Max Muscle customer already using 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!
Franchise Opportunities Available!
1
4
2
3
MAXPRO- Consuming enough protein each
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 protein group 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).
Casein protein comprises 80
percent of the protein found
in milk and does not clear
the stomach as fast as
whey protein. It is a slower
digesting protein, often
referred to as a time-
released protein, making
it a good choice to add to
whey protein and to
consume prior to bedtime
when you will be in a
fasting state.
GLUTAMATRIX- Glutamatrix is formulated with three different sources of glutamine, each easy
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:
s L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and
immune function
* 0|utam|ne pept|des are absarbed |ntact and tr|gger prate|n synthes|s repa|r|ng and recaver|ng
our muscles
* h-Acety|-L-0|utam|ne rep|en|shes bra|n neuratransm|tters after d|ff|cu|t warkauts
* 0|utaMatr|x a|sa |nc|udes 16 grams af carbahydrates (8 af thase cam|ng fram dextrase), wh|ch |s
important for fast and optimal absorption.
VIT-ACELL ENERGY- Vitamins
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
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:
* 8etter Absarpt|an * 5uper 0ancentrated
* Eas||y ta 5wa||aw * 8etter t|||zat|an
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 l af v|tam|n 0
* Pharmaceut|ca| grade f|sh a|| w|th na warry
about mercury, contaminants or fishy taste
* lmpraved heart hea|th
* lmmun|ty suppart
* Ja|nt suppart
* Barmana| suppart
* 5k|n hea|th
* 8ra|n funct|an
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.
GUYPICKS By Abby Hoeffner
When it comes to peak performance, the right clothing can
make a noticeable difference. Peruse our picks that will have
you outtted all over in top-rated gear, with options for springs
unpredictable temperatures.
HEAD-TO-TOE
performance
HEAD Dont let Mr. Golden Sun beat
down your run. The adjustable Pearl Izumi
Mens Innity In-R-Cool Cap boasts
lightweight fabric made with sweat-activated
Ice-l technology that actually cools the
surface of your head by 5 percent! Plus, it
manages moisture and provides UPF 50+
skin protection. $23, runningwarehouse.com
ARMS Arm braces go high-tech with
Shockdoctor's Velocity Shockskin multi-
sport arm sleeve. It provides support and
protection without decreasing performance via
four-way stretch fabrics for unrestricted range
of motion and targeted compression t. $24.99,
Shockdoctor.com
TORSO Stay warm during cool
morning and evening workouts with
Lutas ethically-sourced slim-t,
brushed-eece hoodie. Versatile for
many sports, the tted nish is ideal for
athletic performance. $64.99, Luta.us
FEET You invest in highly technical shoes for
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Swiftwick performance compression
socks deliver a blister free, bone-dry environment
for supreme comfort and have lines dedicated to
various sports including running, golf, cycling and
more! From $13.99, Swiftwick.com
THE VALUABLES Say see ya to itchy,
bunching underwear after donning a pair of Buck
Naked Performance Boxer Briefs from
Duluth Trading Company. The lightweight
wafe-weave fabric moves with you, while staying
put. $22.50, DuluthTrading.com
LEGS Engineered and
developed by athletes,
for athletes, Tribesports
Mens Performance
Tights have a lightweight,
streamlined nish that
provides comfort and
maximum mobility plus
optimum temperature
regulation and moisture
management. The mesh,
behind-the-knee panels
are pure genius. $38,
Tribesports.com
Max Nitro 2 was designed to provide two levels of support for NO
production, the amount of arginine substrate needed for the
production of nitric oxide and support and amplification of the eNOS
enzyme that facilitates the production of nitric oxide. For the
substrate or fuel source to produce NO, we have added a proprietary
blend of three extreme forms of arginine for maximum pharmacoki-
netics. The three multi-source forms include arginine alphaketoglu-
tarate (A-AKG), arginine ketoisokaproate (A-KIC), and arginine
monohydrate HCl. Arginine alpha-ketoglutarate (A-AKG) is a
powerful and special form of arginine resulting in dramatic NO
release. A-AKG has also been shown to promote growth hormone
and insulin secretion for additional anabolic effects. Arginine
ketoisokaproate and arginine monohydrate HCL provide the other
two forms for boosting NO levels.
Max Nitro 2s unique formula maximizes your bodys ability to
produce NO and enhance blood flow which will
lead to better pumps during your workout.
LIKE NO OTHER
BEAUTYPICKS By Lisa Maiorana
Give the planet a hug and
purchase organic items that
will do your body and the
earth good.
ECO-
FRIENDLY
1/CALM Cover skin in Kora Body Lotion. The macadamia
and cocoa butter blend infuse essential fatty acids into the skin
while plant botanicals soften and shield skin from dangerous free
radicals. $49.95, KoraOrganics.com
2/ILLUMINATE Light up a room with the Aveda Light
the Way Candle. The limited-edition candle will donate 100
percent of the proceeds to the Global Greengrants Fund, a
non-prot that channels high-impact grants to grass-roots groups
working to solve pressing environmental problems. $12, Aveda.com
3/ENERGIZE Treat skin with Balanced Guru's Organic
Antioxidant Masque. The clove and cinnamon will help
ght free radicals while the vitamin C boosts and brightens a dull
complexion. $45, BalancedGuru.com
4/PROTECT Safeguard your tresses with John Masters
Organics Scalp Serum. The infusion of wintergreen acts as
an antibacterial and soothes headaches, while vitamin B complex
and sweetmeadow reduce akiness, lock in moisture and prevent
hair loss. $23, JohnMasters.com
5/SOOTHE Made with extra virgin olive oil, organic Stevia
and coconut oil, Noya Lip Balm will leave lips sealed with
moisture all day. $3.99, NoyaBeauty.com
6/REJUVENATE Refresh your skin with Clairvoyant
Beauty Refreshing Cucumber Toner. The healing
cucumber and rming aloe vera juice will soothe irritated
skin while witch hazel and black bark clean pores. $24,
ClairvoyantBeauty.com
7/DEFEND Endorsed by the American Lifeguard Association,
Coola Sport produces organic sunscreens that are perfect for
the sporty girl who loves to run on the beach. The light scent of
mango gives a burst of zest while the SPF 45 protects from UVA/
UVB rays. $32, CoolaSuncare.com
8/DREAM Reduce dark spots and discolorations in two
weeks with the help of Alba Botanica Even Advanced
Sea Plus Renewal Night Cream. The unique Marine
Complex stimulates cell turnover while supporting cell growth and
nourishment while you catch some zzz's. $16.99, drugstores
1
2
3
4
5
6
7
8
beauty
Jen Stevens
IFBB Bikini Pro,
Team MAX Athlete
www.maxmuscle.com
$IET 7EIGHT ,OSS s 3PORTS 3UPPLEMENTS s #USTOM .UTRITION 0LANS
For More Than 20 Years Max Muscle Sports Nutrition (MMSN)
Has Been Driven by Science and Defined by Quality.
Max Muscle Sports Nutrition's focus on superior quality begins
with product formulations that are strictly based on sound
scientific research and coupled with the sourcing of only the
finest raw materials and ingredients. All MMSN products are
then manufactured in cGMP facilities in the USA.
Max Muscle Customers Get Results Because In
Addition to Our Superior Quality Line,
We Provide Solutions.
Every Max Muscle store is equipped with a Certified Fitness
Nutrition Coach who can create your very own customized
nutrition plan. The proper guidance and education delivered by
an experienced, trained professional ensures you get the best
supplements for your needs and you learn how to use them
correctly to maximize your results!
Max Muscle Sports Nutrition has been a trusted name for
more than two decades. We have improved millions of lives over
the years because we are committed to providing our customers
with the best in quality supplements and solutions through
greater education.
Visit a Max Muscle Sports Nutrition store today and experience
what makes Max Muscle Sports Nutrition the best.
Driven by Science. Defined by Quality.
P
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By Alissa Carpio VITALNUTRITION
Try these delectable treats
between meals to satisfy
your cravings while boosting
performance and recovery.
So how exactly do you
snack for performance? The
same way you plan your meals
for performance: include
nutrient-dense, natural foods
that increase energy levels,
stabilize blood sugar, assist
with recovery and help fuel
your grueling workouts.
Each of the three
macronutrients protein,
carbohydrates and fat can
help boost performance and
assist in recovery. Heres how.
Snack
Attack
Photo by JamesPatrick.com
Healthy Jasmines Coconut
Chocolate Almond Butter
Energy Bars
By Jasmine Jafferali, MPH, ACE-CPT
INGREDIENTS
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INSTRUCTIONS
Preheat oven to 350 degrees. Grease
an 8x8 glass dish with coconut oil. In a
small bowl, whisk coconut our, baking
soda and cinnamon. In a large bowl, mix
coconut sugar and almond butter until well
combined. Beat in eggs, oil and vanilla. Stir
in our mixture and add in quinoa akes.
Stir in chocolate chips. Spread mixture into
glass dish. Bake for 20-25 minutes, until
lightly brown.
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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PROTEIN, of course, is a necessary
staple for strength and endurance. The
amino acids found in protein-rich food
sources help repair and recover muscle
tissue after strenuous workouts. When
muscles recover faster, they are ready
more quickly for the next workout.
Glutamine and the branched-chain
amino acids (BCAAs) that is, Leucine,
Isoleucine and Valine are major
players in the process of muscle growth
and repair. Essential amino acids (EAAs)
are those that cannot be manufactured
by the body and must be obtained
through food. EAAs work in conjunction
with BCAAs in muscle protein synthesis.
Quality and availability of protein food
sources are just as important, if not
more, than quantity.
Eggs, sh, lean meats and high-quality
protein powders are excellent choices.
CARBOHYDRATES help fuel long-
duration exercise and assist in
replenishing spent glycogen stores
post-workout. Quickly digesting and
easily accessible, carbohydrates are
the bodys preferred energy source
for many physical activities. Grains
and starches are the powerhouse
carb sources for energy, while fruits
and vegetables provide vitamins and
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Jasmine Jafferali, MPH is a lifestyle, tness and wellness expert and the Creator of the Snack Smart Solutions snack app. When she is
not busy chasing her kids she can be found in the kitchen nding her zen. Follow Jasmine at www.healthyjasmine.com.
PineappleandCoconut.com
Toasted Coconut, Pineapple
and Date Bites
By Shanna Schad
INGREDIENTS
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INSTRUCTIONS
Prepare an 8x8 pan with
wax paper. Set aside.
Combine everything,
except the optional
shredded coconut, in a
food processor and pulse
until everything is evenly
chopped, approximately 2
minutes.
Spread out into prepared
pan and press down to
PineappleandCoconut.com
Almond Coconut Cocoa
Overnight Steel Cut Oats
By Shanna Schad
INGREDIENTS
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Combine the steel cut oats and salt
and divide amongst the jars. Divide
the cocoa powder, cacao nibs and
slivered almonds between the jars and
stir well. Bring the 2 cups of water to a
boil and add half a cup of water to each
jar. Stir and let cool. Twist the lid on and
refrigerate overnight. The next morning set
the jars out to come to room temperature
(they can be eaten cold if desired) and
add in the coconut, honey and almond
butter and stir well. Heat up the coconut
milk and add cup to each jar. Stir
again, taste and add more sweetener if
desired. Serve immediately.
NOTES
A serving of steel cut oats is 1/4 of a
cup and we normally do 1/3 cup dry
for a serving. When cooking steel cut
oats, the ratio is 3:1 water to oats. So
for 1 cup oats you will use 3 cups water
(or milk). If you want a thinner jar of oats
use 1/4 to1/3 cup more liquid. You can
also heat these up in the microwave if you
want them hotter. I nd leaving it at room
temperature and adding the warmed
coconut milk heats it up sufciently. Makes
4 servings.
Shanna Schad is a food photographer and blogger at www.pineappleandcoconut.com. She specializes in all-natural fare
and creates healthy eats and sweet treats.
Steel cut and old-fashioned oats, sweet
potatoes, red potatoes, quinoa and brown
rice are ideal grain and starch selections.
FAT is extremely important for
performance, yet often neglected in
favor of its better-loved macronutrients,
protein and carbohydrates. Dietary fats
help spare carbohydrate consumption
during exercise and assist in keeping
blood sugar levels stable. At nine
calories per gram, dietary fats provide
the most energy dense food source.
Both unsaturated and saturated fats help
with hormone production, a necessary
process in recovery and performance.
Dark meats from organic, grass-fed
and free-range sources; coconut, eggs,
avocados, nuts and nut butters, seeds
and natural oils provide an excellent
assortment of healthy fats.
When selecting snacks to boost
performance, consider high quality
food sources that are calorie dense.
The recipes included in this article
contain endurance-boosting ingredients
including coconut oil, almond butter,
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and steel cut oats. These recipes are
also very portable and dont need to
be refrigerated perfect for on-the-go
snacking. MS&F
make sure its all even. Sprinkle the
additional shredded coconut on top
and press it in lightly. Chill for an
hour. Remove from pan and cut into
pieces. Keep refrigerated. Makes
approximately two dozen bites.
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!
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Max Muscles Top Selling Protein For Over 20 Years!
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Copyright Susan Irby, the Bikini Chef
2014 By Susan Irby BIKINIKITCHEN

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.
NUTRITIONAL
INFORMATION
PER SERVING
Serving size: 1 cooked
chicken breast with 2
tablespoons pesto
Calories: 459
Fat: 27.7g
Saturated fat: 5.7g
Carbohydrates: 7.9g
Protein: 36.9g
Fiber: 3.1g
Sodium: 304mg
How our bodies perform during exercise is directly related to what we eat
and drink. But what to consume and when is unique to each individual. Much
depends on our body weight and size, how hard we train, the type of training and
duration, muscle mass, etc. These are only some of the variables relating to body
performance. There are, however, key guidelines that can be helpful in improving
the quality of your training and ultimate performance on competition day whatever
your competition may be:
1. STAY HYDRATED
Water is vital to the function of every cell in our body. Without water, the body
becomes sluggish and cannot function on point. Can you drink too much water? Yes,
you can. Strive for an average of 20 25 ounces of water during exercise.
2. GET ADEQUATE SLEEP
While we are sleeping, the body is at work repairing and rebuilding our cells.
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especially on competition days. Allow for 7.5 to 9 hours of rest regularly and
especially before competition.
3. BEWARE OF CARB OVERLOAD
Running a marathon? Have a high endurance competition? Pass on the night before
pasta-loading, which actually encourages fat storage, will leave you feeling weighted
down and can interfere with your regular sleep patterns. Instead, eat a sensible meal
with lean protein, healthy fat and complex carbs such as sweet potatoes, barley,
turnips and vegetables like kale and asparagus. MS&F
CHICKEN
ASPARAGUS
TURNIP
BUNDLES
WITH KALE
PESTO
Serves 6
EAT TO WIN
Ingredients
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NoGii.com
PALEO
SEEMS SIMPLE
but managing PALEO
on-the-go can get
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the commitment to
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THE
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By Corry Matthews, MMSN Franchisee NUTRITIONFOCUS
Every week I have someone walk
into the store and say, I want to look
like a competitor but dont actually want
to compete! That is so much harder to
truly do than most individuals realize.
When people make the choice to
compete, there is an end goal in site
and they can make the necessary
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training several times per day, carrying
a cooler and gallon of water everywhere
they go. They get up an extra hour
early, add several countless hours of
cardio, additional and more intense
weight workouts and inevitably spend
less time with their friends and family.
This is tolerable for 12 to 16 weeks,
even an entire season, but making it a
lifestyle change and maintaining it year
round without a big goal in mind that
takes pure dedication and commitment,
and most give up. However, there are
the few that do it, and do it well. This
article is dedicated to those individuals.
The best and most successful
competitors truly dont have an on
and off season they adhere closely
to their training and nutritional
regiment throughout the year, and
when their particular competition is 12
weeks out, they work on peaking or
looking their absolute best for that one
particular event. For these individuals,
that means choosing different
carbohydrates, adding a few more
training sessions or eliminating a cheat
meal they are the individuals we all
see and want to emulate.
This three-part series is going to take
an honest look at what it truly means
to look like a competitor while not
actually competing. However, this is
my warning, if you are going to put all
the work in to train and eat right, the
competition bug just might catch up
to you and you will see yourself up on
stage next to the competitors you have
admired from the sidelines.
WHY NUTRITION COMES FIRST?
Nutrition really is the key when it
comes to maintaining a lean physique
year round. Lets pick apart two
HOW TO
LOOK LIKE A
COMPETITOR
PART 1
MMSN Franchisee, retired IFBB Pro

and NPC show promoter shares
inside secrets to achieving the sleek,
chiseled look of a competitor without
being one! This will be a three-part
series, so be sure to get the next two
issue of MS&F if you want to look like
a competitor!
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maxmuscle.com
INCREASE
LEAN MUSCLE!
s
DECREASE
FAT!
s
INCREDIBLE
STRENGTH
GAINS!
NEW!
Fasted cardio 30 minutes
Meal 1
cup oatmeal
4 egg whites
Meal 2
3-+ oz protein (chicken, turkey, hsh)
1 cup peppers
Meal 3
5-6 oz protein
2 cups spinach with
1 Tbs Balsamic Vinegar
Meal 4
grapefruit
2 scoops Max Isolate
Meal 5 (post training weights and
additional 30 minutes of cardio)
5-6 oz hsh
3-4 oz sweet potato
1 cup asparagus
Meal 6
1 scoop MaxPro
traditional competitors diets while in
season. The bodybuilding nutritional
plan is provided by Eric Buthane, NPC
Judge, Nationally Qualihed Bodybuilder
and owner of No Cardio Crew in
Nanassas, virginia and the hgure
competitors diet is provided by me
- a former !FBB hgure pro who now
promotes two of her own shows in
Northern Virginia and owns two Max
Nuscle stores. (See side bars.)
These diets are copied directly from
our clients' plans. The proteins are
specihc, as are the vegetables and
carbohydrates. There are no swaps
allowed, no cheat meals and no off days
for our competitors. They eat similar
Meal 1
1 scoop MaxPro
3 egg whites
1 cup steamed rice
Meal 2
6 oz chicken breast
6 oz yam
1 cup veggies
Meal 3
6 oz chicken breast
6 oz yam
Meal 4
6 oz chicken breast
6 oz yam
(Weight Training)
Meal 5
1 scoop MaxPro
1 cup steamed rice
Meal 6
10 egg whites
1 cup veggies
BODYBUILDER
FIGURE
30 g
protein per
scoop!
Jarrow
- 6 9 4 < 3 ( :
www.Jarrow.com
For more information visit us:
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Jarrow Formulas mission is to promote optimal health with effective dietary supplement formulations.
Products are based on sound scientic research data with a focus on innovationleading to unique,
cutting-edge products. Products are manufactured with strict compliance to cGMP processes to ensure
the highest levels of quality.
JARROW FORMULAS: SUPERIOR BY DESIGN
High Absorption
Co-Q10 Formula
Multinutrient
Bone-Health System
Shelf-Stable
Probiotic Formula
Pyrroloquinoline quinone
Better Absorbed
Vitamin B12
SUPERIOR NUTRITION
AND FORMULATION
ZT
4
maxmuscle.com
TEST SUBJECTS
GAINED 5.3 LBS
OF MUSCLE
AND LOST
2.6 LBS.
OF BODY FAT
IN 8 WEEKS!
NEW SCIENTIFIC
BREAKTHROUGH!
to this for 12-16 weeks getting ready
for a show. So when someone asks,
How can I look like them, too? I say,
Its simple you just have to eat and
train like them.
So for the person who wants to look
really good but not step on stage,
follow these guidelines:
QEat breakfast.
QPrior to working out/weight training,
eat a simple and complex carbohydrate
with protein.
QPost workout same as pre workout
with the emphasis on foods that can
digest quickly.
QIn the evening, if you arent working
out you DONT need starchy carbs or
starchy vegetables if you want to stay
lean.
QIncorporate healthy fats.
QDONT eat fast food, processed
frozen junk or traditional snacks
(cookies, chips, etc.) except for the
occasional cheat meal.
QChoose high quality supplements
that in itself is an entirely separate
portion of this article stay tuned for
next month! MS&F
FITNESS BY CORRY FOOD CHOICES
STARCH CARBOHYDRATES
(Necessary before and after
hard workouts!)
Oatmeal
Sweet or white potatoes
Rice, any kind
Cream of Wheat or rice
Cheerios or Total cereal
Ezekial bread
VEGGIES
(Serving is two cups raw,
one cup cooked)
Broccoli
Asparagus
Green beans
Sugar snap peas
Spinach, green leaf lettuce
Salad hxing veggies
Peppers (red, yellow,
green)
Caulihower
FRUITS
(whole fruit medium size)
Grapefruit
Pineapple
Apple
Peaches
Pear
Berries (strawberry,
blueberry, raspberry,
blackberry) - cup
PROTEIN
(1 oz = 7 grams of protein)
Chicken
Fish - tuna, any white hsh,
salmon on occasion
Turkey
Egg whites
Low carb, low fat protein
powder 1 scoop
Lean red meat tenderloin,
98 ground beef, hank (if
grilled so fat drips off)
Dairy low fat/non-fat
cheese, not-fat yogurt,
skim milk, low fat cottage
cheese
FATS
(10g per addition)
Flax seed
Olive oil to cook with
Almonds, cashews, walnuts
SWEETS/SNACKS
Sugar Free Pudding or Jell-O
Sugar Free Popsicles
DRINKS
Water (minimum 8 glasses
a day)
Sugar free Kool-aid, Crystal
Light, Iced Tea
Coffee (watch what you
add into this)
By Matt Cooper, CFNC CUTTINGEDGE
GET
YOUR
ON!
P
U
M
P
What can Max Muscle's
Full Blown Extreme and Full
Blown XXX do for you on
your next workout?
What is it? How does it work?
Max Muscle Sports Nutritions Full
Blown Extreme is a pre-workout
mix that contains not one, but three
proprietary blends to energize your
body and mind. From caffeine for
energy to arginine alpha-ketoglutarate
for nitric oxide support to L-Tyrosine
for adrenaline synthesis, Full Blown
Extreme contains everything you need
to ramp up your workouts.
The Energy and Focus Complex
in Full Blown Extreme is a blend of
caffeine anhydrous, panax ginseng,
guarana powder, octopamine HCl and
NADH that will wake you up and get
you moving without that jittery feeling.
Caffeine anhydrous and guarana
powder deliver caffeine to stimulate
your central nervous system. Panax
ginseng is a traditional herb that
increases energy while Octopamine
acts similarly to norepinephrine
(noradrenaline). NADH is one of the
molecules the body uses to transport
energy for reactions.
The Volumizing Matrix found in
Full Blown Extreme contains Arginine
alpha-ketoglutarate, Kre-Alkalyn,
creatine monohydrate, citrulline
malate and vanadyl sulfate to load
your muscles in preparation for the
work ahead. Kre-Alkalyn and creatine
monohydrate deliver creatine to your
muscles and buffer the effects of lactic
acid, letting you work longer and
harder. Arginine alpha-ketoglutarate
and citrulline malate are involved in the
production of nitric oxide, which causes
the walls of your blood vessels to relax
and expand and increasing blood how.
maxmuscle.com
NEW SCIENTIFIC
BREAKTHROUGH
FORMULA!
INCREASE LEAN MUSCLE
s
DECREASE FAT
s
INCREDIBLE STRENGTH GAINS
NEW!
Vanadyl sulfate helps drive glucose and
creatine to your muscles.
The Synergistic Intensity
Complex of Adenosine, L-Tyrosine,
Phosphatidyl serine, Vinpocetine and
Evodiamine supports and enhances the
functions of the other compounds in Full
Blown Extreme. Adenosine is involved in
energy transfer reactions and forms the
basis for ATP (adenosine triphosphate).
L-Tyrosine is used in protein synthesis
and in the synthesis of the hormones
dopamine, norepinephrine and
epinephrine (adrenaline). Phosphatidyl
serine is essential for brain cell function
and is a precursor of acetylcholine, a
neurotransmitter. Vinpocetine helps
dilate blood vessels to increase blood
how, while evodiamine helps with the
use of body fat.
In addition, Full Blown Extreme
contains electrolytes that help your
muscles contract without cramping and
help keep you hydrated. Vitamin B-12
is involved in metabolism and in energy
production and vitamin B-6 is involved
in the release of glucose from glycogen.
Finally, maltodextrin and dextrose are
added for sustained energy during your
workout.
What are people saying? Is it for me?
!an Powers, Certihed Fitness Nutrition
Coach, maintains that Full Blown
Extreme remains his favorite pre-
workout drink due to how well-rounded
it is. Some people may want a
ridiculous caffeine rush off of their pre-
workout, but thats not me, he said.
Full Blown Extreme provides me with
enough energy and genuinely focuses
on the performance enhancement and
muscle-building benehts !'m looking for."
In a day and age where most pre-
workouts are gauged by how much
stimulant is included, Full Blown
Extreme really drives home the fact
that a quality workout is dehned by so
much more than just energy. If you
are looking to up the ante on your
workout regimen and take something
that's going to be benehcial towards
your goals, Full Blown Extreme is the
winning ticket.
Energy? Check. Endurance? Check.
Muscle-building? Check. Great workout
and positive steps towards your goals?
You bet.
STACK UP?
How Does Your Pre-Workout
Both formulas deliver superior quality and high performance ingredients 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.
MMSN Offers Two Uniquely Different Advanced
Pre-Workout Formulas for Goal-Specific Training!
maxmuscle.com
NEW!
THE
ENTER NOW!
What is it? How does it work?
Full Blown XXX (FBXXX) accomplishes
what other pre-workout drinks strive
for: it provides just the right amount of
ingredients that deliver intense energy,
power, strength and endurance. One
serving of FBXXX is superior to other
products. Not only does it deliver more
ingredients, but it delivers the right
ingredients.
FBXXX is made with only the best
ingredients that work together to provide
you with an intense pre-workout drink.
You will feel the difference immediately.
First of all, FBXXX starts with a quality
foundation of Arginine, which is a
precursor to nitric oxide (NO). Increased
nitric oxide levels relax the blood vessels
allowing more blood, nutrients and
oxygen to get to the muscles.
Secondly, creatine is a pre-workout
pillar. Creatine supplementation has
shown to improve athletic performance
especially when short bursts of intense
exercise are performed with minimal
rest periods. Creatine monohydrate has
a positive effect on muscle size and
strength.
Next up is beta-alanine.
Supplementation with beta-alanine
has shown to improve speed, power,
endurance and even enhance recovery.
Regular use of beta-alanine stimulates
the production of carnosine. Carnosine
helps to buffer the buildup of lactic
acid, delaying muscle fatigue and also
functions as an intracellular antioxidant.
Then of course, you couldnt have a
true pre-workout without some energy.
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athletic training. In addition to providing
energy, it functions as an ergogenic aid
(making training feel easier), improves
mental focus, increases fat breakdown,
improves endurance and stimulates
metabolism.
A patented ingredient has been added
to the mix to provide users with an
extra edge on the competition: Advantra
Z. Advantra Z, an extract of a citrus
fruit, has 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
our metabolic rate helping us burn more
calories, it does this without increasing
our heart rate or raising blood pressure!
Advantra Z has also shown to improve
athletic performance.
N-Acetyl-L-Tyrosine boosts mental
focus and increases feelings of well-
being. It also helps to delay both
physical and mental fatigue.
Schizandrol A is a component of the
fruit Schizandra chinensis berry. In
studies, it has been shown to reduce
tiredness and improve concentration.
Schizandrol A also enhances delivery
of oxygen to the muscles, supports
muscular function and cellular energy.
Another pre-workout staple, the often-
overlooked B-vitamins, which are crucial
for every athlete. They are needed for
aerobic energy metabolism and because
they are water soluble, they can easily
be depleted. Supplementation with B
YLWDPLQV KDV VKRZQ WR EH EHQHFLDO IRU
energy and performance. B vitamins are
also needed for cell division, including
the production of new red blood cells.
Lastly, there is Vanadyl sulfate, which
enhances the transport of amino acids
to the cells and therefore has been
used by bodybuilders and athletes
to improve body composition. FBXXX
contains vanadium to make sure the key
ingredients get to the working muscles.
What are people saying? Is it for me?
Ali Sutton of Max Muscle San Rafael uses
FBXXX as his pre-workout beverage of
choice. When I get off from a long day
at work, as much as I hate to admit it,
sometimes a little boost really is the
difference between my getting to the
gym or not, he said. FBXXX allows
me to not only get there, but take my
training to second gear!
FBXXX can be used by anyone looking
to maintain a positive energy level for
their gym session or for those looking to
seriously kill their workout at the gym!
Can I take both?
Absolutely. Refrain from taking both
at the same time, but many serious
athletes will choose to incorporate both
Full Blown Extreme and FBXXX. One
suggestion would be to use FBXXX
for conditioning days due to its higher
emphasis on energy and endurance,
while utilizing Full Blown Extreme for
strength training to maximize the lean
muscle gain. MS&F
Whey Protein Isolate Does Not
Compromise Hydration Post-Exercise
Scientists from Loughborough University, UK

recruited 10 subjects to complete two trials in
which they were dehydrated by intermittent cycling
in the heat. Subjects then rehydrated over 1 hr
with either mineral water or mineral water plus
20 g/L whey protein isolate (WPI). Researchers
found plasma volume was greater 3 and 4 hr
post-drinking during WPI and plasma albumin
content relative to pre-exercise was increased
1-4 h post-drinking in the WPI group only.
These results suggest that addition of 20 g L-1
whey protein isolate neither enhances nor
inhibits post-exercise rehydration. These data
demonstrate that when post-exercise protein
intake benets recovery or adaptation, this can
be achieved without compromising rehydration.
(James LJ, Mattin L, Aldiss P, Adebishi R, Hobson
RM. Amino Acids. 2014 Feb 6). MMSN
Featured Product: Max Isolate
SCIENCENEWS By Dr. Phil Harvey, PhD, RD, FISSN, FACN
Whey Proteins
Most Effective
on Appetite
Regulation,
Weight Loss and
Prevention of
Weight Gain
The incidence of obesity is

reaching epidemic proportions. The
majority of data available from both
epidemiological and intervention
studies provide evidence of a negative
association between dairy products
containing whey protein and BMI
and other measures of adiposity.
Accumulating evidence indicates an
impact of dairy constituents, in particular
whey protein derivatives, on appetite
regulation, food intake and weight
gain. Although the physiological and
molecular mechanisms underlying the
impact of dairy constituents on adiposity
are not completely understood, but may
include effects on lipolysis, lipogeneis
and fatty acid absorption. (Dougkas
A, Reynolds CK, Givens ID, et al. Nutr
Res Rev. 2011 Feb 15:1-24). MMSN
Featured Products: MaxPro,
Max Lean or High 5
Calcium Plus Vitamin
D Associated with
Lower Body Weight and
Abdominal Fat Loss
Researchers at the Shanghai Institute of Health

Sciences recruited 50 subjects that were randomly
assigned to receive either an energy-restricted diet
(-500 kcal/d) supplemented with 600 mg elemental
calcium and 125 IU vitamin D3 or a control group
(energy restriction alone) for 12 weeks. Study
results found a signicantly greater decrease in
fat mass loss in the calcium + D group compared
to the control group. The calcium + D group also
exhibited greater decrease in visceral fat mass
and visceral fat area. Researchers concluded that
calcium plus vitamin D3 supplementation for 12
weeks resulted in body fat and, most important,
abdominal fat loss in very-low calcium consumers
during energy restriction. (Zhu W, Cai, D, Wang Y,
et al. Nutr J. 2013;12:8). MN Featured Products:
MN Cal-Mag-Zinc and Vitamin D 1,000 IU
MaxxTOR is a truly revolutionary and innovative new product from Max
Muscle Sports Nutrition that contains the key patented ingredient proven to
significantly increase muscle protein synthesis, muscle size, strength and power
while at the same time decrease body fat.
MaxxTOR is driven by Mediator Phosphatidic Acid, one of the most powerful
molecular activators of mTOR signaling. Scientists have validated the patented
ingredient Mediator Phosphatidic Acid to be more powerful than creatine or
beta-alanine in activating mTOR.
The MaxxTOR formula developed by the Research & Development
Team at Max Muscle Sports Nutrition has combined Mediator PA with
other key synergistic ingredients to deliver the most powerful mTOR
Signaling Activator ever developed. MaxxTOR is the ONLY formula
that combines these key ingredients in the correct, efficacious amounts.
MaxxTOR is exclusively available at Max Muscle Sports Nutrition
stores across America. Visit www.maxmuscle.com to find the store
nearest you. For a limited time, with every purchase of MaxxTOR ,
you will get the e-version of the MaxxTOR Training System which
includes the exact training protocol from the study.
Get Ready, MaxxTOR will soon have many imitators
because it is about to revolutionize the muscle building
industry. Go to www.maxmuscle.com right NOW - supplies
from the first production run are limited and wont last long!
*Based on results from an 8 week research study using Mediator Phosphatidic Acid and resistance training
conducted by Dr. Jacob Wilson at The University of Tampa, Tampa FL.
Mediator PA is a registered trademark of Chemi Nutra. Mediator PA is protected under
patents pending by Chemi Nutra.
* Subjects gained 5.3 Ibs. ef Iean muscIe mass!*
* Subjects Iest 2.9 Ibs. ef fat mass!*
* Subjects ganeJ 47% in bench press strength!*
A recent double-blind research study using Mediator Phosphatidic Acid
with resistance training produced the following dramatic results:
INDUSTRY UPDATE!
A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN
Lecatens KatenwJe. Franchse 0ppertuntes AvaIabIe.
ENTER NOW!
THE
Go to maxmuscle.com for details.
HOTPICKS
TO THE MAXX
MaxxTOR is a scientic breakthrough
formula containing the key ingredient
MediatorPhosphatidic Acid, which has
shown to outperform every signicant
muscle-building, strength and fat loss
ingredient in the past two decades.
MaxxTOR also contains L-Leucine, HMB
and Vitamin D3 to deliver the most powerful
mTOR signaling activator ever developed.
Visit MaxMuscle.com for more info!
MMMMM COOKIES!!!
Hands down, the best crispy, delicious cookie chips you've ever tried. We love how these All
Natural Crunchy Cookie Chips are made with pure cane sugar, rBST hormone free butter and
cage free eggs! Every avor is a special treat, and the best part is you can get your sweet tooth x in
ve crispy cookies for only 120 calories. Cookie Chips, created by Joanne Adirim, founder, CEO &
Pastry Chef at HannahMax Baking, are available at Whole Foods, Tom Thumb, Piggly Wiggly, Vons
and many more grocers. For more info, visit CrunchyCookieChips.com.
COMBAT STRESS
CortiX is an advanced and science-
based formula delivering comprehensive
and superior quality nutritional support for
healthy cortisol hormone function. CortiX
was designed to reset cortisol homeostasis
and promote optimization as an effective
weight management and stress defense
modulator. COMING SOON! For more
information, visit MaxMuscle.com.
MASSAGE IT!
Roll away tension, even in hard-to-
reach places, with targeted hot or cold
therapy. The 6 Hot/Cold Trigger
Point Massage Ball is the perfect tool
for easing pain and muscle soreness
throughout the entire body. Its textured
surface stimulates blood ow, relaxes
muscles and pinpoints areas of stress in
your arms, legs and back for a precise
massage with every use. Hot/Cold
technology allows the ball to retain its
temperature for an extended period of time
for added relief. Available at Target stores.
COOL WRAPS
Got aches and pains that only
a compression wrap can help,
but maybe you travel a lot, too?
Introducing Coolcore's Dr. Cool
Recovery On-the-Go-Wraps
that are chemical free and just need
20 minutes in the freezer or hotel ice
bucket to get nice and cold to provide
you much needed relief. Available
in three sizes for various parts of the
body. Visit DrCoolRecovery.com for
more information.
JUST FOR WOMEN
Womens Max Multi is a complete
and comprehensive multivitamin/mineral/
nutraceutical multi for optimal support
of womens health and wellness that
provides 25 essential vitamins and minerals
including 1,600 IU of vitamin D3. It also
delivers a pure PhytoBalance Blend for
healthy antioxidant support that combats
oxidative stress. Women's Max Multi is
further enhanced with a special Feminine
Blend for bone, cardiovascular, eye,
breast and emotional support. For more
information, visit MaxMuscle.com.
GOLD
SILVER
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.
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FRANCHISE OPPORTUNITIES AVAILABLE.
Nutrition Consultations
Meal Planning
Full Body
Composition Analysis
Call Now to Schedule an Appointment
with a Certified Nutrition Coach
For a complete set of rules for the
8-Week $5000 MaxxTOR Challenge,
go to: www.maxmuscle.com
or see your Certified Fitness Nutrition
Coach at your local Max Muscle store.
INCREASE LEAN MUSCLE
MASS AND STRENGTH WHILE
DECREASING BODY FAT!
E
N
T
E
R

N
O
W
!
THE

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NFL

Te $28 billion dietary supplement industry has received

While in general, that rundown

While green tea may not be the rst thing you

HEALTHMATTERS By Linda Hepler, BSN, RN

Establish a bedtime routine. We all know the benet of a bedtime

Keep your sleep cycle consistent throughout the week,

Nix the naps if youre prone to insomnia, advises the National

Youve tried everything and you just cant get to

According to a 2002 poll conducted by the National Sleep Foundation, a

While its important to seek out

21 APRIL 2014 WWW.MAXMUSCLE.COM

I've dealt with weight problems

2014 By Susan Irby BIKINIKITCHEN

MMSN Franchisee, retired IFBB Pro

Scientists from Loughborough University, UK

The incidence of obesity is

Researchers at the Shanghai Institute of Health

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