Professional Documents
Culture Documents
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Jen Stevens
IFBB Bikini Pro, TEAM MaxMuscle
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Are you ready to start a new eating plan or exercise regime? Researchers from San Diego
State University say that youll most likely begin your new lifestyle program, at least by researching
how to go about it, on a Monday or at least early in the week.
Analyzing Google searches for healthy topics, such as healthy diet, the researchers found
that on average, searches for such health topics were 30 percent more frequent at the beginning
of the week than on days later in the week, with the lowest average number of searches on
Saturday. This pattern holds true week after week, year after year.
When the team examined whether media exposure could be driving this pattern of health
behavior, they found that frequency of news stories encouraging healthy lifestyles peaked on
Wednesday and were statistically independent of health searches online. More likely, say the
researchers, that people perceive especially after a weekend of bad lifestyle behavior
Monday to be a new start, sort of like a mini New Year's Day.
IS MONDAY THE HEALTHIEST DAY?
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KEY FEATURES (Womens MULTI)
25 Essential Vitamins & Ninerals lncluding 1,OOO lU Vitamin D8
Delivers a Ph]toBalance Blend for Health] Antioxidant 8upport
and to Comoat 0xidative 8tress|
Enhanced with Feminine Blend for Bone, Cardiovascular, E]e,
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KEY FEATURES (Mens MULTI)
24 Essential Vitamins & Ninerals lncluding 1,OOO lU Vitamin D8
Delivers a Ph]toBalance Blend for Health] Antioxidant 8upport
and to Comoat 0xidative 8tress|
Enhanced with a Branched-Chain Amino Acid Blend to 8upport
Anti-Cataoolic, Endurance and Recover|
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For the health and fitness minded looking for an advanced
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nutraceutical supplement for optimal wellness.
16 WWW.MAXMUSCLE.COM JUNE 2014
Limit the use of an opioid to no more than 7 days. Using one for
more than 30 days can lead to dependence.
If you need pain medication for longer than a week, talk to your
doctor about regular checkups to assess whether the medication
is still needed and if there are other options available to
you. MS&F
PLATELET RICH PLASMA
AND STEM CELL THERAPY
Both platelet rich plasma (PRP) and stem cell therapy, like
prolotherapy, are delivered through a needle. And according
to Dr. Wei, these treatments, which utilize the bodys own
cellular growth and healing factors to heal damaged tissue,
are the wave of the future. They are used for rotator cuff
tears, Achilles tendon injuries and even ACL injuries.
How It Works: PRP, which has been used for about 15
years in professional athletic injuries, is an injection of an
ultraconcentrated form of your own blood, said Dr. Wei.
Blood is drawn from your vein and then spun down in a
centrifuge to obtain a higher concentration of platelets, flled
with growth and healing factors.
Then, using imaging techniques, a needle is placed into
the defective ligament or tendon, and the area is peppered
(multiple small punctures), then the platelets are injected,
resulting in natural healing both from the needle injury itself
as well as the growth factors in the platelets.
For more serious injuries that dont respond to PRP, stem
cell therapy, which uses either your own stem cells from
your bone marrow or fat cells, or those from a healthy donor
or umbilical cord blood, can be delivered to the injured
area in much the same way as PRP therapy. Stem cells are
blank slate cells, said Wei. They can become any cell you
want them to be.
Cost: The cost of PRP and stem cell therapy varies,
depending upon the area to be treated and the number
of injections needed. PRP ranges from $300 to $750 per
injection, while stem cell therapy costs about $750-$2,650
or more. At present, these therapies are not reimbursed
by insurance. But insurance coverage at some point is
a foregone conclusion, said Dr. Centeno. Many studies
have shown that dollar for dollar these procedures are less
expensive than traditional surgery. This doesnt even include
the long-term costs associated with continued care for re-
injury, surgical complications and arthritis. MS&F
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its like armor for your liver.
SERIOUS SHIELDING
,s4/8 was designed for adults to help sustain maximum liver detoxifi-
cation and protective factors. ,s4/8 contains 20 specific and highly
concentrated herbs and nutraceuticals to modulate the two main detoxi-
fication enzyme systems in the liver, known as the Phase I and Phase II
pathways. ,s4/8 also contains important liver antioxidants and
nutrients to nourish the liver for optimal function.
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22 WWW.MAXMUSCLE.COM JUNE 2014
COVERSTORY By Amy Schlinger Photos by JamesPatrick.com
Youve heard it before; maybe youve even said it yourself
that athlete youre playing against was born with good genes.
Hes genetically gifted and even if you gave the game your all,
hes predisposed to be better. Turns out, while being active in
general at a young age is good, the gene theory isnt exactly
true. There are a few things that are pretty resistant to training
like at out top speed, but almost every other athletic trait can be
improved, said David Epstein, author of The New York Times
Bestseller, The Sports Gene. These skills are all built up through
practice that mimics game-time situations.
Repetition through practice is key. You want to train your body
to perform efcient movement patterns specic to your sport or
activity, said Curtis Williams, NASM-CPT and former pro football
player. Your body will adapt and begin to do these movements
naturally.
Self-regulatory behavior is important, too. Going to a driving
range and just hitting a bunch of shots isnt as productive as being
focused and making quality drives. Assessing your performance
more frequently and wanting to better yourself is a necessary trait
in a good athlete.
Ready to step up your game? Use our experts tips to help
improve these athletic traits.
BECOME A
BETTER
ATHLETE
Not all great athletes
are born that way.
In fact, with the right
attitude and mindset to
want to improve, you
can learn the skills to
better your game.
23 JUNE 2014 WWW.MAXMUSCLE.COM
to stop great speed without losing
balance requires a lot of core strength
and power in the hips, said Williams.
Sprint short distances and see if you
can come to a complete stop without
being off-kilter.
READING THE PLAY
Studying other players and opponents
movements and patterns as well as
game and practice hlm is one of the best
ways to know what's coming on the held
in the future. You must be, as Williams
refers to it, a student of the game.
Overthinking in a high-pressure situation
can make of break the outcome. That
half a second spent thinking can be the
difference in reacting to what youre
seeing and making a huge play, said
Williams. The more you understand
about your opponent will enable you to
act instinctively.
IMPROVING SPEED
As mentioned earlier, top speed cannot
be changed. However, there are tips
and tricks to come off the line fast
when sprinting. Get a more steep
angle of the lower leg to the ground,
said Epstein. This keeps you from
having your back foot underneath you
in the hrst steps which you don't want."
Its best to have the leg behind you for
the hrst few steps. Nany sprinters use
the toe drag to help ensure their leg
stays behind them.
UP THE ENDURANCE
Nost people tend to train under their
lactate threshold, or training at a
medium level as to never max out the
cardiovascular system. However, its
been seen in sports recently that this
may not be the best way to train. Take
HAND-EYE COORDINATION
While you cant improve reaction
time, you can learn patterns. People
talk about the game slowing down,
but really athletes are just seeing
whats coming, before its coming,
said Epstein. Baseball players use
simulations of balls being pitched at
them and learn to see the patterns on
the ball. This allows them to identify
the pitch so they know if and when to
swing. Its also important to recognize
what the person who is throwing the
pitch or pass or kicking the goal does
with their body. The more and different
opponents you face, the better.
CHANGING DIRECTION QUICKLY
Balance, balance, balance! Without
equilibrium, when youre looking to
change direction quickly, you may end
up wiping out. Understanding how
BUILD FAST-TWITCH MUSCLE FIBERS
Fast-twitch muscle hbers are good for
any explosive sport that requires quick
bursts for short amounts of time, said
Williams. Think track sprinting, football
or basketball. The best way to build these
hbers? Loading up your strength-training
program so youre working with heavier
weight. Plyometic training like box jumps
and burpees can also be benehcial.
24 WWW.MAXMUSCLE.COM JUNE 2014
the Dutch speed skaters at the Sochi [Winter Olympics]
for example. After 40 years of training at a medium level,
they switched to polarized training, said Epstein. Theres
no medium intensity its either doing close to nothing or
going all out. And if you watched the Olympics you know
this theory worked well for the Dutch, and more and more
evidence is coming out in support of polarized training.
RECOVERY
With the numerous hours of training plus actual game
time, athletes are putting a lot of beating on their bodies.
Giving your body the proper recovery it needs, starting with
even just stretching, is so important to be able to continue
to perform at an elite level. Supplements and certain
ingredients in supplements can also help your body bounce
back faster. Beta-alanine is a great option to take because
it reduces the lactic acid in your muscles, said Scott Herkes,
a Nax Nuscle Sports Nutrition franchisee and certihed
htness nutrition coach. Studies have shown that taking 3.2
ounces a day and it can be split up over the course of
the day within in two months, theres been an 80 percent
increase in carnosine in the muscles, which is a molecule
that helps eliminate acid. Be aware: taking the full dose as
opposed to splitting it up over the whole day can give your
skin a prickly sensation, but that tends to go away once you
start working out. Beta-alanine and a good isolate protein
can really help you after a grueling workout to be ready to
go again the next day. MS&F
IMPROVING VERTICAL HEIGHT
Many jumpers who start with a run, tend to
begin their jump too low. Its important to
take a really long second to last step and
a short last step, said Epstein. If thats
not intuitive for a jumper, you have to learn
to do it and learn how to transfer that
energy. A lot of trainers will have athletes
jump over and over again, until they get to
a point where they arent going any higher,
or they end up breaking momentum.
Lower body strength is important as well.
Exercises like squats and deadlift help build
lower body strength.
Max Muscle Sports Nutrition is proud to introduce
XTINGUISHER, a scientifically-based formula that supports
the muscles production & maintenance of carnosine and
aerobic ATP production. Using XTINGUISHER will allow you
to train harder and longer before muscle fatigue sets in.
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DELAYS ONSET OF MUSCLE FATIGUE! ATTENTION ATHLETES!
26 WWW.MAXMUSCLE.COM JUNE 2014
STAYACTIVE By Benjamin Russack, MFT
So you decided to save a little
cash, or maybe you thought dieting
and working out with your spouse
would increase your love connection.
Save money and your marriage?
Sweet!
But what do you think will happen
when you remind your wife or husband
not to take that extra serving of
lasagna? Do you think your wife will
enjoy it when you tape measure her
mufhn top? Are you sure you want to
be the cop who suddenly turns the
tables on what was supposed to be a
romantic candlelit dinner?
As a marriage family therapist who
has seen hrsthand how easily the
best of intentions are misunderstood,
I can tell you that a conversation
between couples about healthy living
can quickly morph into a conversation
concerning just about anything else:
1. Control issues: Honey, you might
want to think before you pick up that
cookie.
2. Bad timing: How come every time
I talk about us you start talking about
food?
3. An endless parade of unmet
expectations: You didnt get up with
me to go running at 6 this morning like
we talked about. I feel like youre not
committed to me or this relationship.
You would be hard pressed, in fact,
to hnd a difhcult aspect of your love
life that would not unexpectedly rear
its head in your quest to assist your
partner towards better health.
The root of all of this, I believe, is
power differential. Basically, a certain
amount of authority has to be vested
in the person who encourages
proper diet and exercise authority
that anyone in a committed, equitable
relationship would be ill-advised to
take on if he or she has no formal
training in personal training.
Your connection to your spouse is
complicated enough already. Why add
to it? A certihed personal trainer is the
true authority who knows far more
than you do about what to eat, when
to eat and what level and types of
exercises and workouts are appropriate
and feasible for your body type and
lifestyle as a whole. Bonus: you won't
have to feel the embarrassment or deal
with the nagging if you are working
with a professional.
So, it may be well worth your time,
money and relationship to outsource
what could be your own bad advice.
MS&F
GET
SMART
Why your
spouse
is no
substitute
for a
personal
trainer.
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.
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
Locations Nationwide. Franchise Opportunities Available.
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29 JUNE 2014 WWW.MAXMUSCLE.COM
MAXWORKOUT By Corry Matthews Photos by JamesPatrick.com
By Jackie Classen
Mauricio Herrera, 33, of Riverside,
California is a professional welterweight
boxer and sponsored Team Max athlete
for Max Muscle Sports Nutrition. As the
previous holder of the IBF International and
the WBC USNBC State Title, he knows
what it takes for his body to train hard 3
to 4 hours per day in preparation for an
upcoming ght and he focuses on good
nutrition and quality Max Muscle products.
Using Max Muscle products helps refuel
my body," Mauricio said. "You are putting
good ingredients into your body, you feel
strong; its what your body needs! You feel
great.
Having boxed since he was 13 years
old before boxing professionally for the
past six years, Mauricio said his passion
for the sport is just "a part of my
life and something I cant do
part time.
EARLY YEARS
Mauricio started boxing
at 13 with his brothers
Albert and Daniel. His
parents found it was a
great inexpensive way for
their boys to work out all that
extra energy young boys typically have.
Each had an inexpensive pair of boxing
gloves and would go at it giving the
family tons of entertainment in the
process.
The boys had natural talent though
and eventually their mom took them to
a local church gym and Rudy Garavitor
started training them. The boys would
spar with each other, study boxing tapes
and work out at home in the family
garage.
At 18, Nauricio started his amateur
career training under Garavitor until he
was 25 years old. At 27, Nauricio went
pro and began training with current
manager, Willy Silvia. !n the meantime,
TMM ONLINE
Discover more about
Mauricio Herrera
and other Team Max
Muscle members at
MaxMuscle.com/tmm
POST-WORKOUT
SMOOTHIE
MaxPro Vanilla
Kale
Spinach
Celery
Mixed Berries
Find out more about Team Max Muscle athletes at MAXMUSCLE.COM
BIKINI LONGDRIVE MAXFORM BIKINI
BODYBUILDING WRESTLING MOTOCROSS JIU JITSU MENS PHYSIQUE CROSSFIT
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TRACK & FIELD
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LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
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!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
AVAILABLE EXCLUSIVELY AT:
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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.
42 WWW.MAXMUSCLE.COM JUNE 2014
GUYPICKS By Abby Hoeffner
Classic & Debonair
Green Irish Tweed is loyally worn by todays
screen artists, including George Clooney, who
ask for it by name. One of the signature scents
of the house of Creed, this walk through the
Irish countryside is rich, fresh, sporty and
unforgettable. $165, BergdorfGoodman.com
SCENT APPEAL
You work hard to look good, and those hours at the gym, eating good-for-you foods
and getting enough rest are paying off. But just because you are easy on the eyes
doesnt mean you should forget to appeal to that sense that's most closely tied to
memory the sense of smell. Weve rounded up six great smelling fragrances each
different but all sure to please even the nickiest of noses.
Striking & Masculine
Mont Blanc Legend is a fragrance lled with
contrasts, combining notes that evoke strength
and tenderness, tradition and modernity. The
result is subtle, but arresting. Heavy and slightly
curved, the bottle is inspired by the famous
Meisterstck pen. $59, Macys.com
Balanced & Warm
Issey Miyake launched his mens fragrance,
LEau dIssey Pour Homme, two years
after the creation of his womens fragrance.
Reecting the principles of his womens
scent, it embodies yin and yang, and is a
composed, herbaceous scent with warm, woody
undertones. $66, Sephora.com
Fresh & Sexy
Nautica Voyage is described as the fragrance for an active
romantic man who lives by his own rules and we agree. Its
as fresh as a salty sea breeze, with sensual scents of coastal
herbs and woods. This is a scent that will have women leaning in
closer and asking, What are you wearing? $62.50, Ulta.com
Spicy & Metropolitan
Kenneth Cole Vintage Black is a fresh,
condent scent for the metropolitan man. It combines
zesty lime with dry oakwood to create a scent
that is truly timeless and is the perfect accent to a
sophisticated suit. $70, KennethCole.com
DistinctLY
Virile
Platinum Egoiste
by Chanel has been
around since 1993. This
distinctive, long-lasting
fragrance is one of the
things the 90s got right.
Swirling with woody
orals and manly musk,
its a great everyday
cologne you can splash
on before heading out
the door. $68,
Shop.Nordstrom.com
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
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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!
44 WWW.MAXMUSCLE.COM JUNE 2014
BEAUTYPICKS By Lisa Maiorana
SUMMER
We searched high and low for our favorite must haves of the season. Now its your turn to
swoon over these beauty products and wardrobe pieces that will make your heart melt!
So Scent-imental
Let your endorphins take a break
and provide yourself with pure
bliss by spritzing on Hudson
Yards by Bond No. 9. The
dewy fresh scent combines lily
of the valley with piquant pink
peppercorns and citrus orange
owers for a oral fantasy
perfect for summer. $285,
Saks Fifth Avenue stores
Water Works
The epic heat can soak your natural oils
and dry out skin. Smashboxs photo nish
hydrating primer is best worn alone or under
makeup to give you a smooth base that
wont leave you greasy. $42, Sephora stores
Bright Eyes
Protect your peepers with the retro-style
glasses ideal for the girl who likes
to have fun. The Oakley Forehand's
protected lenses block out 100 percent
of UVA/UVB and UVC light and are
available with prescription lenses.
$130, Oakley.com
Run, baby, run!
Take on your workouts with passion
and style in the new Gel Super
J33 by Asics. The fun, fearless
color combos and adjusting
cushion technologies make
well-pedicured toes
feel comfortable all
day long. $110,
AsicsAmerica.com
Cool, Dude
Dont let the weather keep you from doing your favorite
things. The New Balance Boylston collection features
thermo-regulating technology that is lightweight and
breathable, so you wont overheat while jogging to
your favorite tunes. $50, NewBalance.com
Play
Footsies
Walk in style with
these dainty sandals
by Havaianas. The
new Slim sandals are
perfect for a date on
the pier or a stroll on
the beach.
$26, Havaianas.com
Perfect Kiss
The Pink Topaz lipstick
by Dr. Hauschka is
suitable for all skin types.
The natural tone has just
enough pop of color to
complement any shade
of skin and sexy enough
to wear day or night.
$23.95, DrHauschka.com
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omega-3 and omega-6 fatty acids along with the
omega-9 fatty acid. The health benefits of these
fatty acids are numerous. With the delicious, zero
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47 JUNE 2014 WWW.MAXMUSCLE.COM
By Karen Morse, MPH VITALNUTRITION
Eat
Your
SPF
Try these nutrient-rich
foods for sun protection
from the inside out!
Ahhh, the summer sun. Soaking
up those rays may feel good in the
moment, but the sun can do much
more damage than a temporary but
painful sunburn. Prolonged exposure
to sunlight causes unsightly age
spots, wrinkles and, worst of all,
skin cancer.
The incidence of melanoma
in both adults and children in
the United States has increased
drastically over the past few
decades. In fact, the incidence
of skin cancer alone is equal to
the incidence of all other types of
cancers combined!
Remembering to apply and
reapply sunscreen is essential to
prevent skin cancer and to keep our
skin smooth and youthful. There
are also a few foods that we can
add to our diets to give us that little
extra boost of prevention. Try these
nutrient-rich foods for sun protection
from the inside out.
Berries with a dark pigment, such as blackberries and blueberries, are high in antioxidants. Anthocyanins are the particular antioxidants that give these
berries their deep bluish-purple color. A study published in the journal Molecular Nutrition & Food Research found that the extract from the anthocyanin-
rich bog blueberry protected human skin cells that had been exposed to UV radiation. When your cells are ush with antioxidants, as well as healthy
fats, hydration and omega-3 fatty acids, explains Alexis Wolfer, founder of TheBeautyBean.com and author of The Recipe For Radiance, you are
protecting cells as much as possible for all of the disease-causing free radicals that it comes in contact with on a daily basis. Include blackberries,
blueberries or raspberries three to four times per week as part of your daily fruit servings.
Berry
Good!
48 WWW.MAXMUSCLE.COM JUNE 2014
Green tea is popular all over the world, and its
numerous health benets make this beverage
a wise choice. The presence of green tea
polyphenols (or GTPs) are effective protection
against the suns UV rays, though youll need to
drink ve to six cups per day to achieve the same photo-
protective effect that was observed in studies on green teas efcacy
in this regard. Try a decaf version to avoid jitters, dehydration and
other negative side effects from too much caffeine. MS&F
A study published in the British Journal of Dermatology
found that subjects who consumed lycopene-rich
tomato paste were protected from UV damage
signihcantly more than their counterparts who did not
ingest lycopene. Grabbing a wedge of watermelon this
summer will provide both a healthy dose of lycopene and keep your body
hydrated a must if you are logging more hours outdoors working out or
just enjoying the warm weather. "Remember, warns Wolfer, were not
talking about these foods replacing your sunscreen, but boosting the bodys
ability to hght free radicals from the inside out." A serving of watermelon
(about one cup, diced) lends an average SPF boost of about 3.
Chocoholics, rejoice! Chocolate that is high in avanol content (70 percent or more raw cocoa) can
protect your skin from damaging rays from the sun. A 2009 study found that subjects who were given
high avanol chocolate over a 12-week period experienced signicant sun-protecting benets while
those who were given chocolate low in avanol content did not experience any benet.
To reap the same benets as the study participants, youd have to consume more than 3.5 dark
chocolate bars and more than 52 grams of fat daily! Instead, try eating just two ounces of
dark chocolate, suggests Wolfer, and adding a tablespoon of raw cacao powder to your
coffee or smoothie.
Cocoa extract supplements are another great-tasting,
low-calorie way to add an extra avanol boost to
your pre or post-workout drink. Extra benet for
athletes: cocoa avanols are great for circulation
and help keep blood vessels and arteries exible as
we age.
Choco-
holic!
Water-
melon!
Drink
Green
Tea
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special healthy fats so you feel energized,
full and most importantly, satisfied.
Gourmet Pro is one of the best tasting,
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We know it will help you get to the
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THE TASTE WILL BLOW YOU AWAY
50 WWW.MAXMUSCLE.COM JUNE 2014
Copyright Susan Irby, the Bikini Chef