AUGUST 2013 MAX SPORTS & FITNESS

8/22/2019 AUGUST 2013 MAX SPORTS & FITNESS

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FREE! Compliments of:

AUGUST 2013 www.maxmuscle.com

pg. 53

pg. 50

pg. 44

Campfre Chicken(Delicious Recipe Inside)

9FOODS

THAT BoostEnergyLevels

DANCE

YOUR WAY SLIM!

Healthy Nutrition

for the

Blue-Collar Worker

Six SneakyEnergy Zappers

What They Are & HowTo Fix Them

Train Like a Dancer

Get Fit All Over Shed Unwanted Fat

THE GOODCARBS

pg. 56

Tricks of The Trade



ATTENTION!

M A X

A UG U S T

S P E C I A L!



FIND A STORE NEAR YOU at MAXMUSCLE.COM

Available Exclusively at:

*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!*

E PERFECT CARBO LOADING SYSTEM!



WWW.MAXMUSCLE.COM ı AUGUST 2013

28 Ballet Boot CampBallet barre workouts are all the

rage, but you may not be able to

get to a gym that has a barre. Here

is a ballet boot camp workout

that can be done at home!

RESULTS36 Max Results

Max Muscle customers and

even store ranchisees getresults. Here are some examples.

IMAGE40 Flash Your Pearly Whites

A round-up o teeth whitening

products and services.

42 Hair CareTreat your tresses to products

that smooth and shine, leaving

your hair radiant!

AUGUST 2013 • ISSUE 177 CONTENTS

HEALTH18 Six Energy Zappers

From caeine and poor nutri-

tion to undiagnosed illness and

overtraining, here are some

energy stealers and what to

do about them.

COVER STORY 22 Move It To Lose It

This month's cover model,a seasoned dancer, shares her

top fve reasons to train like a

dancer. Plus: try her get-ft-all-

over dance workout!

FITNESS26 Gear Up To Dance

These hot items will have you

ready to shake that booty

at your next dance class.

18 28

22

Get your groo ve on with th ese fun danc e ge ar pi eces .

26

44



3 AUGUST 2013 ı WWW.MAXMUSCLE.COM

Photographer: James Patrick, JamesPatrick.comModel: Chelsea Cruz, ChelseaCruzFitness.com Assistant: Kim Miller Hair & Makeup Artist: Amanda Bland Location: Valley of the Sun Jewish Community Center in Scottsdale, Arizona

50

weight, go longer in your sport or

do some carb-loading, Max

Muscle's Max ACM is for you.

Find out more.

COLUMNS14 Forever Young34 Max Champ

IN EVERY ISSUE4 Editor’s Note

6 President's Point 8 Contributors

12 Feedback Buzz

16 Health Beat

60 Science News

62 What's Hot

ON THE COVER

For more information or to find the store nearest you,

visit us online at

maxmuscle.com

IN STORES NOW!

FREE! Comp limen t s of:

AUGUST 2 01 3 w w w.maxmuscle.com

pg. 53

pg. 50

pg. 44

Camp fre Chicken(Delicious Recipe Inside)

9FOODSTHAT Boost

EnergyLevels

D ANCE Y OUR W A Y SLIM!

Heal t hy Nu trition

for th e Blue-C ollar

Worker

Si x SneakyEnergy Zappers

What They Are & How To Fix Them

T rain Like a Dancer Get Fit All Over Shed Unwanted Fat

THE GOODCARBS

pg. 56

Tric k s o f The Trad e

NUTRITION44 Blue-Collar Nutrition

Construction workers, plumbers,

electricians and the like put in super

long hours and often don't get the

right nutrition. Here are some tips.50 Campfre Chicken

Next time you're camping out,

be sure to try this delicious recipe!

53 9 Energy-Boosting FoodsFeeling sluggish? These foods

and supplements will help you

out of that slump.

CUTTING EDGE56 The Good Carbs

If you want to put on healthy

53




SomEtimES you just feel"plumb tuckered,"

as my proud-to-be-a-Texan motherlikes to say. Well,I've certainly hadmy days of lowenergy and afoggy brain to gowith it. Can't sayI like it much. Butthe good news is,

there are things we can do to beat the slump and feelrevived and refreshed – ready for anything.

This issue is all about boosting your energy levels.

If your usual workout routine has you feeling aboutas excited as a tick on a stick, then maybe it's time toshake those hips. This month's cover model, ChelseaCruz, is a seasoned dancer and personal trainer withthe energy of the sun. She shares her top ve reasons

you should train like a dancer, then offers a thorough,full-body, action-packed and FUN workout routine (pgs.22-25) for you to try. Do yourself a favor, pump up the jam and get your groove on – this workout will get youout of your funk in no time! Dance on!

If you've been seeing all the signs for Ballet Barreworkouts but haven't had the time to check out a class,here is a ballet boot camp workout (sans the barre)

that you can do at home (pgs. 28-30).If you're constantly feeling sluggish and you aren'tsure why, then you must check out the health articleon six energy zappers and what to do about them (pgs.18-20).

Sure you can boost energy levels with energy drinkssuch as Red Bull or Monster, but at what cost? Hereare some foods and supplements that boost energynaturally (pgs. 53-54).

For those of you who work in the trades and put in10-12 hour days most days of the week and often outin the sweltering heat, we have a nutrition blueprint foryou to follow to make sure your energy and endurance

is up to par and you are getting all the right nutritionyou need to be the best at what you do (pgs. 44-46). Also, be sure to read about Max Muscle's Max ACM

and nd out how it can make you a better athlete (pgs.

56-57).Hope everyone is having a great summer! Looking

forward to nding out who our next MaxForm Life

Challenge Champion is going to be! Coming soon!!Until next time,

La R u e N o v i c k

EDITOR'SNotE

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

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

AVAILABLE EXCLUSIVELY AT:

Franchise Opportunities Available.

with the Best in Concentrated

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VIT-ACELL™ Anti-Oxidant formula gives you a high potency, greattasting way to get your daily nutrition. VIT-ACELL™ Anti-Oxidantprovides 100% or more of the Daily Value of 13 essential vitamins

and over 60 major, trace and ultra-trace minerals, beneficialanti-oxidants and other key nutraceuticals. This formula provides youeverything you need to support athletic performance, muscle growth

and recovery, as well as great overall health.

For that extra punch, VIT-ACELL™ Anti-Oxidant contains a

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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;

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Fit ExpoSan JoSEOur Northern California

region recently attended the

Fit Expo in San Jose andrepresented Max Musclenation loud and proud.

Several of our Max Musclefranchisees joined forces

and worked together as ateam giving away free Max

Muscle shirts and providingthousands of samples of

Emerge and other MMSNproducts to all in attendance. One of the highlights of the show

was our longest tenured Max Muscle franchisees, Lance Tomlinson(who is also a race car driver), had his Max Muscle Sprint Car on

hand at the event for attendees to check out.

MaxForM LiFE ChaLLEngE 2013 VotingOne of the most exciting and rewarding things that we get to do

each year at Max Muscle is award $25,000 to the person who hashad the most dramatic body transformation! We had an amazing

champion from last year’s MaxForm Life Challenge, AmandaFreeseman, who has done a fantastic job representing Max Muscle

this past year. The new winner will have some pretty big shoes toll. We had more than 700 contestants in this year’s MaxForm Life

Challenge and there were some pretty amazing transformations. As I write this, our Max Muscle franchisees are currently helping

us select the Top 20 contestants. From there, we will narrow theeld to the Top 10 and eventually select the $25,000 MaxForm Life

Challenge winner to be announced in an upcoming issue of Max

Sports & Fitness !

nEw tEaM Max athLEtE – JEn StEVEnSWe are also excited to introduce the newest member of Team Max,

Jen Stevens. Jen has an inspiring story for all of you out therewho may think it’s too late to achieve your goals and dreams. Six

months ago, Jen was 20 pounds overweight and depressed withwhere she was with her life. At that moment she decided to make

a change and with the help of her local Max Muscle store andMMSN supplements, Jen accomplished her goal, fullled a dream

and is now an IFBB Professional athlete.

auguSt proMotion August offers Max Muscle customers more great savings this

month! If you are looking to increase your energy and endurance,then you are going to love the promotion for August. For the

entire month when you purchase Max ACM, you get any MMSNEnergy and Endurance product at 50 percent OFF! Max ACM is

an advanced carbo-loading matrix that combines three differentmolecular weight carbohydrates to support muscle and liver

production of glycogen to enhance athletic performance.

Publshe Joe Wells Enterprises, Inc.

Eecuve Ed Sean GreeneEd--Chef/Ceve Dec

LaRue Novick

Pfede Tariq Ahmad

Max SPortS & FitnESS210 W. Taft Avenue

City of Orange, CA 92865

(714) 456-0700

www.maxsportsandftness.com

Max Sports & Fitness Magazine is published monthly

by Joe Wells Enterprises, Inc. and may not be repro-

duced without express written permission, all rights

reserved. No liability is assumed by Joe Wells Enter-

prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing

any diet or exercise routines, you must rst consult

with a qualied physician.

Max Muscle is not responsible for advertiser claims.

Joe Wells Enterprises, Inc. and Max Muscle do not

promote or endorse the use of steroids or other

illegal substances. For more information concerning

diet and nutrition, recalled products, steroids and

other related products and issues, please visit the

Federal Food and Drug Administration’s Web site at

www.fda.gov.

We reserve the right to refuse advertising withoutexplanation.

Lisa Maiorana, Amanda Freeseman, Linda Hepler,

Abby Hoeffner, Susan Irby, Amy Schlinger, Kimberly Miller,Jennifer Cho Salaff, Jackie Classen, Chelsea Cruz,

Dr. Phil Harvey, Joe Wells, Matt Cooper, Jennifer Lee

James Patrick, Rick Williams,

Frank Fontanilla

advsy Bd

Cbug Wes

Cbug Phgphes

Rand McClain, DO; Ron Higuera, DC, MS, ART; Robert Goldman, DO, PhD;

Gary Brazina, MD, FACS; Charles Poliquin,BS, MS; Phil Harvey, PhD, RD, FACN

PRESIDENT'Spoint

Sean Greene is President of Max Muscle and the Executive Editor of MS&F.



—Jen Stevens IFBB Bikini Pro, TEAM MaxMuscle

“My name is Jennifer Stevens and I am proud to have just earned my

IFBB Pro Card. Looking at the pictures of myself now, it really is hard

to imagine that just 6 short months ago I was in the worst shape of

my life, 20 pounds overweight and completely depressed. I needed

something that would excite me and give me the boost that I needed

to get into better shape and look the way I knew I was capable of

looking. That is when I discovered emerge ™ and I can honestly say

it was a life changer. emerge ™ was unlike anything I had ever tried

before. For starters, it tastes great and comes in so many different

flavors. The best part is how it makes me feel. I never felt jittery or

ever crashed from it. I could not believe how quickly I saw the body

fat coming off as a result of what it did to speed up my metabolism. emerge ™ gave me a ton of

energy while I was preparing and helped me focus for my workouts. Believe it or not, it also

improved my mood. I credit emerge ™ with getting me into the best shape of my life and helping

me earn my IFBB Pro card. I recommend emerge ™ to all of my friends and fellow competitors

because of what it did for me. Whether your goal is to become a professional athlete like myself of

just get into better shape, there is no better product than emerge ™ to help you do it!”

emerge™ is a powerful fat loss and body composition slenderizing system specially

formulated to inhibit appetite, promote the release of fat from stored fat cells and

accelerate the burning of fat for fuel. emerge™ contains clinically proven and patented

weight loss ingredients to suppress appetite, provide maximum calorie burning

specifically from fat, increase energy and elevate the body’s metabolism†. Ask for a

free sample of emerge™ at your local Max Muscle store today and feel the difference

for yourself!

BEFORE


Franchise Opportunities Available. LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

Available in 12 Deliciously Refreshing Flavors!




Matt Cooper graduated

with a bachelor's degree in

communications and has since

obtained certications in nutritionand 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.

CONTRIBUTORS

Want to contribute to MS&F ? Send story ideas/pitches to [email protected].


visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!

Amy Schlinger is a writer based

in New York City. Her work has

appeared in SHAPE Magazine, Men's

Fitness , Muscle & Fitness HERS and

Pilates Style . When she isn't at the

gym or trying the newest tness class,

she can be found enjoying reality

television shows or rooting on her

beloved Green Bay Packers. She enjoys

spending time outdoors and is always

up for a new challenge.

Kimberly Miller, MS, is acommercial and tness talent, writer,

stylist, runner and a mom. It was during

her graduate work that her passion

for writing developed. She currently

contributes to a variety of publications

as well as serves as a featured tness

blogger for the Arizona Republic

Newspaper. She seeks to empower

and inspire others to live a healthy and

balanced life. Visit KimMillerStyle.com.

P h o t o b y J a m e s

P a t r i c k

. c o m

P h o t o b y J a m e s P a t r i c k

. c o m

Chelsea Cruz is an Orange

County based personal trainer, dancer,

motivational speaker and writer. As a

passionate, energetic and inspirational

health and tness professional who has

transformed the bodies and lives of

thousands of clients worldwide, she is

always looking for ways to help people

achieve their potential and live their life

to its fullest. For more on Chelsea, visit

ChelseaCruzFitness.com.







KEY FEATURES

• Supports Healthy Fat

Loss Metabolism†• Promotes Catecholamine-

Induced Lipolysis†

• Effective Appetite Control†

• High Potency!

NEW! As seen on national TV!

JAVA RED is MMSN’s newest weight loss

product based on the combined benefits of both

Green Coffee Bean Extract (50% Chlorogenic

Acid) and Raspberry Ketones. JAVA RED is the

smart formula you want to use delivering these

pure and high potency ingredients at the proper

dosages to to help you quickly shred fat and

transform your body into top shape. Java Red

is available exclusively at Max Muscle

Sports Nutrition.



If you’re a Max Muscle customer already using the

CORE 4, we’ve 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 Muscle’s best

selling protein supplement for more

than 20 years, is now available in

new flavors. And GlutaMatrix – yes,

it’s 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 won’t get the results you’re looking for.

Incorporating the CORE 4 into your daily life is

the foundation that supports each piece of your

health and fitness program. Whether you’re

getting back to the basics of health or juststarting out, visit your local Max Muscle today to

find out how the CORE 4 can change your life!


http://slidepdf.com/reader/full/august-2013-max-sports-fitness 13/67Franchise 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:

• L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and

immune function • Glutamine peptides are absorbed intact and trigger protein synthesis repairing and recovering

our muscles

• N-Acetyl-L-Glutamine replenishes brain neurotransmitters after difficult workouts

• GlutaMatrix also includes 16 grams of carbohydrates (8 of those coming from dextrose), which is

important for fast and optimal absorption.

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 bi loba,

grape seed extract, ginseng, citrus bioflavonoid extract, rutin

powder and herperidin extract. Vit-Acell Energy also provides

100 mg of caffeine coming from green coffee bean extract,

guarana extract, yerba mate extract and kola extract making

it a perfect choice for your morning multi-vitamin. Taking a

liquid vitamin offers even more benefits such as:

• Better Absorption • Super Concentrated

• Easily to Swallow • Better Utilization

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 i t. Some of the features

and health benefits include the following:

• 400 IU of vitamin D

• Pharmaceutical grade fish oil with no worry

about mercury, contaminants or fishy taste

• Improved heart health

• Immunity support

• Joint support

• Hormonal support

• Skin health

• Brain function

And the best part? The taste. You have to taste it to

believe that you can take fish oil without the

unpleasant fishy side effects we’ve all experienced.

Essential Omega is available in Lemon, Pina

Colada and Mango Peach flavors.



2 WWW.MAXMUSCLE.COM ı AUGUST 2013

FEEDBACK BUZZ

Max Muscle Invades

San Jose Fit Expo

At the end of June, Max Muscle franchisees, Team Max members

and the 2012 MaxForm Life Challenge winner all convened at

TheFitExpo Northern California to be ambassadors for Max Muscle

and its great line of highly effective products.

The 2nd annual Northern California Fit Expo took place at

the Santa Clara Convention center June 29-30. TheFitExpo is a

massive show, packed with exhibitions and competitions, including

bodybuilding, Olympic lifting, sculpting of just about every part youcan imagine, workout fashions, designer supplements, exercise

seminars, dance, gymnastics, loads of free samples, and even jiu

jitsu and new Parkour Olympics.

A massive number of Max Muscle franchisees and employees

from Northern California showed up to sample out products

and spread the word about Max Muscle. The Max Muscle stores

represented at the action-packed event included the following:

• San Mateo

• San Francisco Market

• San Francisco Polk

• Stockton

• Modesto

•San Jose Meridian

• San Jose Blossom Hill

1 2

3

5

6

4

7

• Natomas

• Sacramento Fair Oaks

• Elk Grove

• Santa Cruz

• Cupertino

• Walnut Creek • Capitola




TALK

TO US

We want to hear from you! Send comments, photos,

questions, likes, dislikes to [email protected].


visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!

Say Who, Say What?1. Diane Carlos (franchisee MM Natomas, CA) serving up some more refreshing Emerge along with BrianSherwood of Modesto, CA2. Ater winning the Overall Bodybuilding Show in Men’s Novice, Max Muscle o San Francisco (Market) employee Mike Conol(Instagram: @mighty_mike_ ) gets snug in one o Lance Tomlinson’s (MM San Jose) race cars that was on display at the Expo.3. Fitness model and ambassador Gregg Plitt alongside store franchisee Alexandra Mayol (MM San Mateo/ SF onMarket Street)4. Helping out at the Emerge booth (let to right) is IFBB Pro Bikini Jen Stevens (Instagram: @jen_stevens) and IFBB Pro FigureVicki Dowell (Instagram: @therealvickidee) who both are sponsored by Kenny Tali at MM Walnut Creek, CA.5. (let to right) Flexing or the camera is Diane Carlos, Vicki Dowell, Jen Stevens IFBB Pro Bikini, Mimi Kong (MM SanMateo/ SF on Market employee) and Alexandra Mayol (MM store owner San Mateo/ SF on Market Street)

6. Max Muscle o San Mateo employee Dustin Callejo (Instagram: @dustcali) keeping close watch inside the Emerge booth.7. Posing or the camera is once again (let to right) IFBB Pro Bikini Jen Stevens and IFBB Pro Figure Vicki Dowell. Jen justrecently became a member o Team Max.8. Our 2012 MaxForm Lie Challenge champion Amanda Freeseman (let) few out to Northern Caliornia rom Minneapolis,MN to help support Max Muscle! Pictured next to her is Brian Sherwood o Modesto, CA Max Muscle and Diane Carlos,ranchisee o MM Natomas, CA.9. Mimi Kong and Alexandra Mayol10. Max Muscle Northern Caliornia Regional Director Mark Sarale and ranchisee o both Stockton and Modesto, CAlocations takes a quick snapshot with Vicki Dowell (IFBB Pro Figure)11. Amanda Freeseman and Alexandra Mayol12. IFBB Figure Pro Vicki Dowell and Chris Law, Max Muscle San Jose

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We all hear it constantly:

how important it is to

drink plenty of water

daily. Most of us don’t understand

exactly why we need plenty of

water other than the basic concept

of staying hydrated. And this is

understandable, since that is how

most experts choose to describe

it. I believe that if you have a

better understanding of how waterenables your body to function with

more energy at a higher level, then

you will make sure you drink plenty

of water. After all, our bodies are

made up of more than 60 to 70

percent water!

Water has many uses within our

bodies. One important function is

to help regulate body temperature.

I think we can all agree that it

is very important to keep our

bodies functioning at the proper

temperature.We all know the effects of having

a fever. If our body temperature

is elevated just slightly, then our

energy levels will drop and we feel

horrible. It doesn’t have to be 5

or 6 degrees as with a fever. An

elevation of .5 to 1 degree will likely

make you feel tired and sluggish,

and you probably won’t even be

aware that you are a little hotter

than normal.

FOREVER YOUNG

I was advised by a nutritionist to

wake up and drink 12-16 ounces of

water before I have my morning coffee

or make a protein shake. It sounds

crazy, but I feel the positive effects

within ve minutes.Many of you probably don’t think

that drinking plenty of water will

reduce your appetite. We have all

heard experts say that if your body

needs a nutrient, it will crave it. So

if you are lacking water, your body

will crave foods or drinks that may

also contain calories. So if you stay

hydrated, then you will have less

likelihood to crave calorie containing

foods or drinks. And, since water

contains 0 calories, drinking it

throughout the day will help controlyour appetite and control your calories.

Water is also required to help us

absorb, produce and utilize essential

nutrients such as electrolytes,

carbohydrates, glucose, proteins and

many other chemical messengers. All

this also helps our bodies produce and

regulate hormones, which also play

a very important role in our energy

levels and overall mood.

One last benet of water is it's veryimportant in maintaining internal body

health. Water helps our bodies literallyush out waste and toxins from within

our internal organs. So to keep your

liver, kidneys and other internal organs

functioning properly, drink plenty of

water.

Armed with this knowledge, it

should be more obvious than ever how

important water is to our bodies and

energy levels. So the next question

should be, just how much should

we consume? According to the Mayo

Clinic, men should consume 3 liters a

day (or 13 cups) and women shouldconsume 2.2 liters (or about 9 cups).

Most uids that you consume should

count towards those totals. However

many experts don’t like to count

alcoholic and caffeine uids towardsthese totals.

In addition to all this, there are

several studies that show high water

intake will speed up your metabolism

and lower fat levels. So drink up, it will

energize you!MS&F

By Joe Wells, Max Muscle Founder and CEO

Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.

Use Water

for Energy


visit us online at

maxmuscle.com

IN STORES NOW!

IN STORES NOW!




Franchise Opportunities Available.LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

MORE MAN

IN STORES NOW! AVAILABLE EXCLUSIVELY AT:

MMSN is proud to introduce the X-SERIES, a cutting-edge line of superior supplements scientifically developed by the MMSN

Research & Development Team to maximize a man’s ability to build more muscle, increase energy & endurance levels and enhance

stamina & vitality. Each of the products in the X-SERIES can be used individually but have been designed to work synergistically with

each other so they can be combined for maximum results. Become More Man.




Put an End To the Munchies with a Good Night's RestEver notice a case of raging “munchies” followinga night of too little sleep? Well, it may be more than a

lack of dietary resolve brought on by a foggy brain, sayresearchers from the University of Chicago Medicineand the Medical College of Wisconsin in Milwaukee.

In a study of sleep restricted versus normal sleepingparticipants, the researchers found that blood levels of amolecule that controls the pleasurable aspects of eatingwere elevated in those who received only 4.5 hours ofsleep. Found throughout the body, this molecule, called2-AG, is part of a system that plays an important role inthe signaling of rewarding events.

Partly funded by the National Institutes of Health, thestudy is relevant for those at risk of obesity – and itshealth consequences – due to chronically interrupted orshortened sleep.

By Linda Hepler, BSN, RN

Are You a Distracted Walker?We all know that cell phone use, whether you’re talking or texting,

can result in distractions while driving and also an increased risk of

accidents. But according to a study conducted at Ohio State University,

cell phone use is dangerous while walking, too.

According to researchers, more than 1,500 American pedestrians were

treated in emergency rooms in 2010 for injuries related to using a cell

phone. Injuries ranged from veering into the road and being hit by a car

to falling off a bridge. The researchers stress that there may be many

more injuries than this number related to cell phone use while walking,

since not everyone who is injured visits an emergency room.

With the increase in use of cell phones for games and social media as

well as texting and talking, it’s wise to look both ways – and put away

the cell phone – while walking!

When It Comes To

Supplementation,Timing May Be Key If you’re religious about taking the optimum amount of

calcium and vitamin D supplements for bone health, good

for you! But new research from the University of Colorado

suggests that it’s not only the dosage – but the timing of

these supplements – that’s important for bone health in

athletes.

Previous research has shown that chronic intense

training, such as that done among competitive cyclists,

decreases bone mineral density. The mechanism for this

is thought to be related to a decrease in blood calcium

through sweating during exercise, followed by the body’s

secretion of parathyroid hormone in an effort to remove

calcium from the skeleton to raise blood levels.

In the University of Colorado research, study participants

were randomly assigned either 1,000 mg of calcium and

1000 IU of vitamin D either 30 minutes before or one

hour after intense exercise. Blood levels of calcium and

parathyroid hormone were measured both before and

immediately after exercising. The ndings? Those who took

the supplements 30 minutes pre-exercise experienced less

calcium loss through sweating, and also a slightly smaller

increase in parathyroid hormone production. Althoughfurther research is needed to determine the long-term

effects of bone density related to supplementation timing,

it’s relevant information for serious athletes who may lose

substantial amounts of calcium through sweating.

The upshot? If you train intensively, you may benet

down the road with better bone health by taking your

calcium and vitamin D before your workout.

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HEALTHMATTERS By Linda Hepler, BSN, RN

S

ure, we all eel tired

sometimes. And it’s normal

to eel tired – but happy –

ater a hard workout or a

long and productive dayat work. But when you ail to wake up

rereshed day ater day, when atigue

is overwhelming and longstanding, it

can be debilitating – even dangerous,

said Emerson Wickwire, PhD, the

Sleep Medicine Program Director at

Pulmonary Disease and Critical Care

Associates in Columbia, Maryland,

and an Assistant Proessor at Johns

Hopkins School o Medicine. “Fatigue

Too Pooped ToParticipate? Six Energy Zappers That May Surprise

You. Plus: How To Fix Them.

has caused or contributed to man-

made disasters ranging rom Exxon

Valdez to the chemical explosion in

Bhopal, India, as well as thousands

o smaller scale industrial accidents,”he explained. “And doctors who have

worked longer than 24-hour shits

commit atal medical errors ar more

oten than well-rested doctors. It’s

sae to say that atigue is a major risk

problem.”

Fatigue puts a major damper

on your lie, zapping your energy

and leaving you too pooped to

participate. And all too oten we

ignore our atigue, said Dr. Wickwire.

“When we eel tired, it’s easy to think,

‘I can push through this,’ or ‘this is

normal,’ and that’s why atigue can

kill so quickly.”The good news? Taking time to

track down the reason or your atigue

can most oten lead to a fx – and

restored energy levels. Here are some

causes o atigue you may want to

consider:

1. Poor quality sleep. Sure, you

know that you need seven to eight

hours of sleep a night. And you may

well be in bed for that length of time.

But there are several conditions that




interfere with sleep, according to

Derek Ochiai, MD, a sports medicine

orthopedic surgeon from Arlington,

Virginia. “People often don’t realize

their sleep is interrupted due to a

breathing issue like sleep apnea,” he

said.

Sleep apnea is a condition where

you have brief interruptions of airow

and loss of oxygen during sleep,explained Dr. Ochiai – a situation

that can lead to chronic daytime

drowsiness.

The fx: If you’re not waking up feeling

refreshed despite adequate hours in

bed, consider an evaluation by a sleep

specialist to rule out sleep disorders.

2. Too much caffeine. Yes, that cup

or two of java gets you moving in the

morning. It even helps a little bit with

your workout. But too much caffeine

and your body (which is always seeking

a balance between stimulation and

sedation) produces counter-caffeine

chemicals to sedate you back to center,

causing a post-caffeine slump.

The fx: It’s hard to cut back on

caffeine, said David Marks, MD,

former health and science editor and

chief medical reporter for CBS News

and currently chief medical ofcer of InBalance Health in New York. “We’re a

hyper-caffeinated society,” he said. “We

drink cola, tea and coffee all day long.”

Facts About Fatigueu According to David Marks, MD, former health and science

editor and chief medical reporter for CBS News and currently

chief medical ofcer of InBalance Health in New York, fatigue

is one of the most common complaints that bring people to

the doctor’s ofce.

u A new study from the Virginia Tech Transportation Institute

found that fatigue causes 20 percent of car crashes. More

surprisingly, the number of fatigue-related accidents is higher

during daytime hours than during the night.

uStudies show that people need between seven andeight hours of uninterrupted sleep per night for maximum

performance and energy, yet 30 percent of people sleep less

than six hours per night.

u A 2011 poll conducted by the National Sleep Foundation

found that 20 percent of people between the ages of 19 and

29 are awakened at least a few nights a week by calls, texts

or emails. In addition to the sleep interruption, the blue lights

emitted by these electronic gadgets suppress melatonin, a

hormone that helps regulate sleep and wake cycles.

uRecent research suggests that in addition to fatigue being asymptom of depression, it can also cause depression.

Moderate physical activity can zap fatigue in many cases.

But it doesn’t have to be strenuous. A study through the

University of Oregon found that a regular routine of gentle

yoga can boost energy levels substantially.

uDehydration zaps energy and reduces performance. And

thirst is not always an indicator of dehydration; if your urine

is darker than straw colored, you need a water x.




But it’s worth a try to substitute water or other non-

caffeinated drinks at least some of the time to see if this

improves energy levels, he added. “And stop drinking

caffeine at least by 4 p.m. or it can interfere with sleep.”

3. Poor nutrition. Many of us, especially if we’re athletes,

think we’re eating all the right things. But we may not be

eating enough. Research shows that a large percentage of

athletes get insufcient calories, carbohydrates and protein

for muscle growth and recovery, leading to both muscleand body exhaustion. Many others eat insufcient amounts

of iron, which is found in lean meats, shellsh, beans and

enriched cereals. This can cause anemia, especially in

women, who already may have their stores of iron depleted

due to monthly menstrual blood loss, further complicating

the fatigue picture.

The fx: Take a look at your diet and your general health.

If you’re not building muscle, if you’re feeling exhausted

following your workouts or if you become sick easily, it’s

smart to check in with a nutritionist to nd out exactly how

much of what foods you should be eating for maximum

performance and energy.

4. Undiagnosed illness. Fatigue is a symptom of many

diseases, said Dr. Marks, including some you may be

unaware that you have, such as diabetes, heart disease,

urinary tract infection or rheumatoid arthritis. Hormonal

issues, such as low thyroid or low testosterone levels, can

also leave you zapped of energy.

The fx: If changes in sleep and nutrition don’t have you

feeling more energized, consider visiting your doctor to rule

out illnesses that may cause fatigue.

5. Overtraining. It’s no secret among athletes that youhave to work hard to improve performance. But as healthy

as working out is for your body, it also acts as a stressor.

Studies have shown that athletes who train hard without

including sufcient rest to allow for recovery have increased

cortisol levels, decreased testosterone levels, an altered

immune status and an increase in muscular break down

products – all of which can result in fatigue.

The fx: Listen to your body, said Dr. Marks, and make sure

to build recovery time into your training program. “Your

body uses as much energy to recover as it does to work

out,” he added.

6. Undiagnosed depression. You’d know it if you were

depressed, right? Actually, many people don’t realize that

they’re depressed because they may not recognize the

symptoms. Most of us think of depression as a feeling of

sadness, but many people, especially men, experience low

energy levels as the major symptom of depression, along

with irritability and inability to make decisions.

The fx: Both genetic factors and life stressors can contribute

to the development of depression. Recognize that you don’t

have total control over your mental state and talk to your

doctor about the possibility of depression, which can be

treated. MS&F


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By Chelsea Cruz • Photos by JamesPatrick.comCOVERSTORY

Dancing puts the FUN in unctional ftness! Getting ft

does not have to be a chore. Exercise should be just as

un and energizing as it is transorming and challenging.

So can you really dance yoursel slim? The answer isYES, and this is why training like a dancer will keep you

bathing suit ready all year round! Here's why:

1. Dance Your Fat Off! We’re not talking about thatawkward bounce you do at your friend’s cousin’s wedding.We’re talking about full out, full energy, full blast shakin’ what your mama gave you! Like any other type of exercise,you will always get out what you put into it. Whetheryou like hip hop, jazz, ballet, Zumba, modern, ballroom,breakdance or freestyle, dancing can get your heart racingand every muscle in your body fring on all cylinders.

Dancing is such a great fat burner because it is most oftendone in spurts of super high intensity (the length of a song,

routine or piece of choreography), followed by short breaks.Sound familiar? Yup, that’s right, HIIT (High IntensityInterval Training) never sounded so fun!

2. Dancing Builds Muscle! Usually in places you didn’t

even know you had muscles! In the gym you might berestricting your body to a few basic exercises on a singleplane of movement. Even though there is nothing wrongwith those type of exercises, your body is capable of ahuge range of weight-bearing motions on several planes of movement, which allows you to work many muscles at onetime in various combinations and methods.

Dancing and dance conditioning build powerful type 2muscle fbers through explosive jumps, leaps and tricks.Since dancing is essentially plyometrics and calisthenicsdone to music, it tones both large and small muscle groupssimultaneously. Plus, in order to keep proper form, balanceand technique in all styles, dancers must constantly engage

postural and core muscles throughout the routine orworkout.

Move It To Lose It!Top 5 reasons why you should train like a dancer to get your best body ever!




3. Fun is the Key to Consistency.Rome wasn’t built in a day, and aperfect bikini bod will not appearovernight. Your body adapts to whatyou most often challenge it with. If most of your time is spent sitting at adesk, then in a car, then on the couch,your body will adapt accordingly. So if consistently working out is the key to

a sculpted physique, how do you getmotivated enough to keep it up dayafter day? YouhavetomaketnessFUN!Dancing is always fun and always agood workout whether you are feelingmotivated or not. You do not have todrive to the gym, buy equipment orsign up for a two-year contract to getdownwithyourbadself!Dancecanbeyour escape from a stressful day andanoutlettojustbeyou!Soturnupthemusicandstartmoving!

4. Improve Flexibility and PreventInjury. In most exercise programs,stretching takes a back seat tostrength training and cardio. Exercisingis more important than stretching,right?Notsofast.Stretchinglikeadancerimprovesexibility,increases

athletic performance and dramaticallydecreases risk of injury. How is thispossible? Well, if you have tighthamstrings or Achilles tendons, youmay be hindering your body’s full rangeof motion in basic movements likesquatting, walking uphill or running.Limiting your joints’ full range of motion can cause stress in other areas

of the body like the lower back andknees. Over time you could experienceserious problems like tendonitis,sacroiliac joint issues and chronic back or knee pain. Like in any dance class,be sure to do a good warm up, about5-10 minutes, before beginning yourworkout. A dance class or workout isnever complete without a thorough,deep stretch giving special attention tothehamstrings,lowerback,hipexorsand rotator cuff.

5. Enhance Coordination andMind-Body Connection. Harnessingthe power of a strong mind-bodyconnectionwillbenetyouineverypart of your life. Being mindful andaware of your movements throughoutall activities of the day can help reducestress as well as increase agility and

The Dance It Off Workout

balance. Just like a muscle, yourmind becomes stronger the moreyou challenge and use it. Dancingdramatically increases coordination andthe mind-body connection because itrequires simultaneous use of multiplemusclesinaspecicmotionandpattern to a set beat or rhythm. Evensimple dance moves activate, develop

and improve multiple areas of thebrain, including the primary motorcortex, premotor cortex, right frontaloperculum and the superior temporalgyrus, which enhances motor-sensoryfunctionality in all areas of your life.So start dancing, it’s good for yourbrain,too!

So why spend hours on the treadmill

or in the gym repeating the same boring

workout i you could reap all o these

benefts by dancing? I you want thelean legs, tight tummy and the unlimited

energy o a dancer, then look no urther.

The ollowing workout is or you! (No

tights or tutu required).

This exercise routinereveals the secret toachieving a stage-readyphysique. Now you canhave a dancer’s bodywithout stepping underthose bright lights.

First, turn up the volumeo your avorite dance,hip hop or pop playlist.Perorm this workoutas a circuit with high

intensity to maximize thestrength and at-burningbenefts. Go ull blaston each exercise ineach circuit or 20 reps.Repeat each circuit oneright ater another with abreak between circuits.Complete all three circuitsor a total o three times.Try not to rest or morethan 10 seconds betweenexercises. At the end,

be sure to perorm thestretching exercises.

Circuit #1: Lower BodyMuscles Targeted: glutes, adductors, abductors, quadriceps, hamstrings, calves

1. Plié Squat JumpsStep 1: Begin

standing with feet

wider than shoulder

width apart with a

slight turn out in

the legs from your

hips (called second

position). With your

abs and upper bodyengaged, press

through your heels,

lowering your hips

down into a full

squat.

Step 2: Pushing

through your toes,

jump as high as

you can pointing

your toes, landing

softly with bent

knees sinking back

down into the

squat to repeatmotion.1A 1B




1. Pushups with ArabesqueStep 1: Begin in pushup position engaging your glutesto slightly lift your left leg off the ground into anarabesque. Perform a standard pushup keeping yourleft leg off the ground. Perform 10 pushups holdingyour left leg in arabesque.Step 2: Perform 10 pushups with your right leg inarabesque.

2. Table Top Hold

Step 1: Begin sitting with legs extended in front of you with palms on the ground directly under yourshoulders. Engaging your glutes and upper body, liftyour hips towards the ceiling and hold position for 3-5

seconds.Step 2: Lower hips down without sitting and repeat.

Circuit #2: Upper BodyMuscles Targeted: shoulders, triceps, pecs, lats, abs, lower back

Circuit #1: Lower Body (cont.)

2. Grand Battement (bat-ma)/Kicks

Step 1: Begin standing with arms extended out to thesides, core engaged, weight in the right leg and lefttoe pointed out in front of you (tendu).Step 2: Keeping both legs perfectly straight, kick yourleft leg as high as you can then slowly lower it back down to starting position. Repeat for 20 kicks on eachleg.

3. Plié Squats in Releve

Step 1: Begin standing in second position with legsturned out from the hip. With upper body and absengaged, sink down into your deepest squat (plié).Lift your heels as high as you can, pushing yourweight onto the balls of your feet (releve).Step 2: Keeping your heels lifted the entire time, liftand lower your body to perform the squats.

4. Single Leg Glute Bridge

Step 1: Begin by lying down with your back on theground, feet at and arms down by your sides.

Step 2: Lift your left leg straight up toward the ceiling

with your toes pointed, keeping your right foot at onthe ground about 6-12 inches from your hips.Step 3: Pushing through your right heel, lift yourhips as high as you can, engaging your glutes andhamstrings.Step 4: Lower your hips back down to tap the groundand repeat for 20 reps. Then switch legs and repeatset with right leg lifted.

Dancingtones &sculpts

whilesizzlingcalories.

2A

3A

1A

4A

2B

3B

1B

4B




1. Plank Posse into Needle

Step 1: Begin in pushup position with your right

leg lifted. Keeping your hips low, tuck your right

knee to your chest tightening your core.

Step 2: Kick your right leg back and up towards

the ceiling stretching into a full needle.

Step 3: Complete 20 reps on each leg

2. Alternating Leg V-Ups

Step 1: Begin in boat pose, with arms reaching

overhead, lower back pressed into the ground,

and legs elongated and hovering 6 inches off

the ground.

Step 2: Reaching to touch your toes, lift yourleft leg and torso simultaneously.

Step 3: Lower back down to boat pose one

vertebra at a time. Repeat exercise on right side

then alternate for 20 reps on each side.

3. Port de Bra Back Extensions

Step 1: Begin lying face down on the ground

with arms extended overhead and legs slightly

bent, lifted off the ground.

Step 2: Engaging your glutes and back, lift your

chest off the ground and lower your arms out

to the side squeezing your shoulder blades

together.

Step 3: Lower back down to starting positionand repeat for 20 reps MS&F

Stretches (not pictured)Do these ater your workout.

1. Standing Forward Bend

(leg hug)

Begin with eet togetherand legs straight, then oldorward bringing your chestto your thighs. Hold or

one minute allowing yourlower back and hamstringsto release (can also beperormed seated).

2. Flat Back Standing

Straddle

Begin standing with eetwider than shoulder-widthapart. Hinge at the hips,olding over with a fat back.Shit your chest towards yourright leg reaching your letarm straight ahead. Holdthis stretch or one minute on

each side.

3. Hip Flexor Arch Back

Begin in a lunge positionwith your right knee restedon the ground. Push yourhips orward and arch back with your arms overhead. Besure that your let knee doesnot protrude past the toes on

your let oot. Hold posi tionor one minute on each side.

3. Posse Handstands

Turned Out Front Foot

Step 1: Kick up into a

handstand extending

your left leg up

towards the ceiling.

Quickly bring your

right foot to softly

tap your left knee

(posse).

Step 2: Reach yourright foot out of

posse position back

towards the ground

to lower back down

from the handstand

to standing position.

Step 3: Complete 10

reps on each side.

4. Single Arm

Side Plank Dips

Step 1: Begin in

a side plank with

your supporting armfully extended and

your feet slightly

staggered.

Step 2: Keeping your

core engaged, lower

then lift your hips

completing 20 reps

on each side.

Circuit #3: CoreMuscles Targeted: rectus abdominus, transverse abdominus, obliques, erector spinae

2

3

1 2

3

4




FITNESSGEAR By Amy Schlinger

Rhythm

nation 1

1/Top It OffWarm up at the barre in this Zobha Side CinchHoodie. Tighten the sides or a personalized ft

and put up the hood i you need a little morewarmth. Plus, it’s made o ecoriendly Tencel

jersey! $108 at Zobha.com

2/Down To The Core

Spice up your look or a Zumba, hip hop or jazzsession! The cropped Reebok Dance Short BraTop eatures a tie on the bottom or you to wrap

around your torso in any style you’d like. Andit’s made with PlayDry technology that removes

moisture as you sweat.$40 at Reebok.com

3/Perfect FitThis Danskin Women’s New York City Ballet

Halter Mesh Leotard eatures a shel bra or extrasupport during jetes and ouettes. The shirred

mesh overlay and seam details on the back giveit an ultra-eminine look. $44 at Danskin.com

4/Chafe No MoreThe Acrta Side Cinch Shorts have at seams

and moisture-wicking technology to keep youdry no matter how many times you repeat acombination. And the thick waistband keeps

them rom riding up or slipping down.$24 at LadyFootLocker.com

5/Carry OnAir out your slippers or shoes in the back mesh

pocket o this Lululemon Sand To SavasanaDuel. The water resistant bag can hold up to50 pounds o gear and opens wide or easy

access. It also comes with an adjustable –and removable – shoulder strap.

$148 at LuluLemon.com

6/Feet FirstPerect or those who aren’t set on the

sans shoe option or class, the NikeStudio Wrap Pack will keep yourom slipping on the dance oor

without restricting your oot’s naturalmovements. Slip on the ats postworkout and head to the coeeshop. Bonus: the wrap, ribbon,

and ats come in a mesh bag tokeep things organized.

$110 at Nike.com

2

3

6

Whether you’re practicing ballet, letting loose during Zumba

or toning your muscles in barre class, dance-inspired workouts

are taking center stage. While some studios don’t have a

specifc dress code, many do ollow guidelines. Stick with ourpicks below and we’re sure you’ll be at the head o your class.

5

4



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By Kimberly Miller & Julie Xander • Photos by JamesPatrick.comGET ACTIVE

For many years, ballet dancershave long been recognized ortheir lean, slim and graceulphysiques. Once reserved as a

particular type o exercise doneby only a small population oaspiring dancers, ballet techniquehas made its way into mainstreamftness and oers many benefts.Done correctly, ballet is a totalbody workout that promotes betterposture, balance and exibility.

According to Arizona-based American

Council of Exercise (ACE) certied

group tness and dance instructor

Ballet Boot

CampA total body workout to help

you develop a lean, toned

and strong physique.

Julie Xander, “Ballet can be extremely

benecial in helping individuals develop

their core strength and tone muscles.”

A 1996 graduate of Arizona State

University with a degree in exercise

physiology, Xander has taught countlesspeople with very limited experience.

She said that a number of people

who take her classes don’t consider

themselves dancers with some having

never taken a dance class in their lives.

However, once involved they learn

quickly and reap the benets a total

body ballet workout offers.

Designed by incorporating small

controlled movements into a routine,

ballet is something every individual

can participate in at any level. Many

people perform this workout on a barre

(stationary handrail) as well. Pam

White took her rst class from Xander

some time ago. Having participated in

a number of group exercise classes,

White claimed that incorporating balletinto her routine helped change her

physique, strengthened her muscles

and improved her posture immensely.

Experts from the Mayo Clinic have

stated that dance, particularly when

paired with strength bearing exercises

of holding one’s own body weight, can

dramatically improve bone mass and

slow the loss of minerals from bones.

White, having been concerned about

early on-set osteoporosis, found that

incorporating these ballet workouts intoher exercise schedule helped improve

her overall bone density.

The workout shown here can be

done in a dance room or at home on

a at hard surface. Those who have

access to a ballet barre can utilize it

for balance if necessary. This workout

is designed to target a variety of

muscles. When performing the moves,

pay careful attention to going slowly

and isolating each muscles. Doing so

will help you reach your maximum

potential.




EXERCISE #1

EXERCISE #2

Exercise #1Set up: Plié

Action: Passé Begin in a wide stance, toesturned out, pelvis neutral,butt tucked, core engaged.Push from the buttocks andlift straight up into passé(continuing to engage thecore pulling up through

the standing leg. Point theworking toe across thestanding leg). Arms are held inPort de bras (shoulders pullingdown away from the ears andarms rounded in a curvedposition above). Continuemoving from the first positionto the second position.

EXERCISE #3Exercise #3Set up: Grand Plié

Action: Relevé Begin by slowly bendingthe knees, keeping the heelstogether as long as you can,chest open, shoulders back,buttocks tucked and coreengaged until you can’t goany lower. Begin to slowlycome back up, keepingchest open, shoulders back,buttocks tucked and coreengaged until you rise all theway up to relevé. Arms in Portde bras, standing on yourtoes. Continue the exercises.This will work inner thighs,outer thighs, shoulders, back,calves and core.

Exercise #2Set up: Tendu

Action: Arabesque

Begin in first position, heels touching,toes turned out. Stretch the toe straightout in front of you. Arms in Port de

bras (shoulders pulled away from theears, arms above the head). Next,

shift weight on to front leg and pressforward into an arabesque. Keep both

hips square to the floor (that is bothhips are in line and looking directly at

the floor). Hands are facing in towardsthe body, chest is lifting, shoulders

continue to pull down away from the

ears and squeeze back. Continue tomove gracefully between both moves.

Dance, particularly when paired with strength bearing exercises of holding one’s own body

weight, can dramatically improve bone mass and slow the loss of minerals from bones.

A

A

A

B

B

B




EXERCISE #4

EXERCISE #5

Exercise #4Set up: Plié Action: Lunge Start in plié position with toesturned out, knees pressing straightout to the sides, buttocks tuckedunder and core engaged. Arms

out to the sides with palms facingforward and slightly cupped,shoulders down away from theears. Next, pivot on outside footcoming into a lunge. Front kneeshould be over the ankle and notpressing over the toes. Arms comeinto Port de bras in first positionin front of the body. Continuemoving from Plié to lunge. Thisis an excellent way to work yourinner thighs, outer thighs, quadsand buttocks.

Exercise #5Set up: Curtsey

Action: Developpe Right leg comes behind left leg.Keeping the knees together,bend the knees but keep yourchest open and shoulder’s back.Follow the arm as if you weregoing to sweep the floor. Openthe arm back out to the side andslowly extend the back leg opento the side. Standing up tall on

opposing leg, buttocks tucked,core engaged, shoulders awayfrom the ears and chest open.Continue from pose to pose. Thisworks the quadriceps, core, outerthigh, hips, buttocks, shouldersand back.

A

A

B

B



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MAX GLUTA-MATRIX is an advanced form of

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Gluta-Tri Triple Fusion™ technology surpasses what regular

glutamine can do by combining three unique forms of glutamine to

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optimal muscle recovery and repair.

The specialized glutamine peptides in Gluta-Matrix have been shown

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1. Wang Y, Jiang ZM, Nolan MT, et al. T he impact of glutamine dipeptide-supplementation parenteral nutrition on outcomes of surgical patients: a meta-analysis of randomized clinical trials. JPEN J Parenter Enteral Nutr. 2010;34:521-9.

2. Cruzat VF, Tirapegui J. Eff ects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status in trained rats and subjected to long-duration exercise. Nutrition. 2009;25:428-35.

3. Asprer JM, Llido LO, Sinamban R, et al. Effect on immune indices of preoperative intravenous glutamine dipeptide supplementation in malnourished abdominal surgery patients in the preoperative and postoperative periods. Nutrition. 2009;25:920-5.

*




2012 REMAX World Long Drive Champion Ryan Winther usesCx3 to increase his strength and power. There’s a reason Ryan

holds the world record in club-head speed and ball speed andhits a golf ball farther than anyone else on the planet.

Cx3 is the world's first scientifically engineered creatinefeaturing the proprietary Cx3 Triple Blend a multi-sourceCreatine including two patented forms of creatine plus creatinepyruvate. Peak ATP® and other key synergistic ingredientscomplete a technologically advanced formula that supportsenergy production and muscle growth, increases musclestrength, endurance and improves performance.

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Ryan Winther2012 World Long Drive Champion,

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MAXCHAMP By Amanda Freeseman, 2012 MaxForm Life Challenge Champion

Whenever I tell someone

I have had ve left knee

surgeries, I always get the

same shocked reaction.

Most people look at me as almost a

cripple and wonder how I am even

walking, but what they don't know

about me is my perseverance to ght

through my injury and limitations.

My life got turned upside down my

senior year of high school when I tore

my ACL and meniscus in my left knee

during during a volleyball match. Nine

years and ve surgeries later, I am

still not 100 percent recovered and

struggle with my limitations daily. I

have learned to make modications to

my cardio, strength training and diet

so that I am not held back.

When I rst joined the 2011

MaxForm Life Challenge, the only

cardio my knee could handle was

using the recumbent bicycle at a

very low resistance. To get the most

out of the exercise I would pedal as

quickly as I could for short intervals

to get my heart rate up. As I got

stronger and weighed less I was able

to move onto higher impact activities

such as walking on the treadmill and

the elliptical machine. The elliptical

machine was similar to the bicycle for

me in that I increased my RPMs and

the treadmill's incline feature turned

regular walking into a heart-pounding

workout.Towards the last few months of my weight loss, I attempted jogging

outside. This was extremely difcult

for me to do so I modied the

exercise by jogging for only a minuteor so just to get my heart rate up

according to my heart rate monitor,

then I would walk until my heart rate

needed to be increased again.

My other major struggle was lifting

lower body weights. Heavy weight

is not good for

my knee so I

modied every

lift by either

not using

weight at

all (walking

lunges,

squats, step ups) or using very light

weight, all with high repetitions. I also

would modify plyometrics by mock jumping

(squat low and push up fast to jump but

never actually leaving the ground). I always

made sure to stretch and ice my knee after

every workout to prevent more injuries.

Finally, because I knew that I was still

at a disadvantage compared to others,

I made sure to focus on my diet 100

percent. This is one of the main

reasons why I only had a handful

of cheat meals over my 7 month

transformation. I hoped that

I could offset my weakness

by perfecting my diet. In the

end, I feel like my diet and

supplementation were the

biggest factors in my fast

transformation.

The struggles I hadto deal with were not

only physically tough but

mentally as well. I always

worried that I would push

myself too hard to where

I had to have another

surgery and I worried I wasnot working hard enough.

I was lucky to have such

a great support system

of friends and family,

as well as the online

Max Muscle community

(MyMaxMuscle.com) to

help me with words of

encouragement that got

me to where I am

today. MS&F

How I Deal

With Injuries

Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.

P h o t o

b y F r a n k F o

n t a n i l l a




• Scientifically designed to bring safe and effective relief to sore and

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• Max Joint Relief contains the precise amount of Glucosamine and Chondroitin

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• Includes ingredients that have been shown to be very effective in the

treatment of joint problems related to inflamed and sore arthritic joints.†

• Additionally contains MSM, Tumeric and Ginger which have been shown to

have an anti-inflammatory affect on joints.†

Don’t let pain hold you back from your active lifestyle. Now you can do what you love

without any fear of soreness from troublesome joints. Max Muscle introduces MAX JOINT

RELIEF. This product was scientifically designed to provide relief for sore and overworked

joints and contains the precise amounts of Glucosamine Sulfate (1,500 mg) and Chondroi-tin Sulfate (1,200 mg) to support optimal joint movement and flexibility.† MAX JOINT

RELIEF also includes MSM that provides beneficial Sulfur to the joints along with Turmeric

and Ginger for additional support and helps promote a healthy immune response.†




Goingfor theBigGoals

MAXRESULTS By Jackie Classen, MMSN Franchisee

Meet a Max Muscle franchisee and

Max Muscle customers who are taking

risks and going for it – no matter what.

Endurance Athletes: What MakesThem Want To Train so Hard?

When my husband rst told me 13years ago that he wanted to compete

in an Ironman Triathlon, I thought he

was nuts. Dan wasn’t an elite athlete.

He was lean but not t by any means.

He was also 36 years old, married, had

a demanding career and we had three

children. How exactly was Ironman

training going to t into all this? Better

yet, why did he want to do this in the

rst place? Where had this even come

from?

Getting into the mind of an endurance

athlete is an interesting project. Whenasked directly why he wanted to do

an Ironman, Dan Classen, six-time

Ironman nisher, replied, “I got bored

with corporate America and was looking

around for something to challenge

myself. I was at a turning point in my life

and the challenge was what I needed”

Scott Jones, who has a master’s in

Exercise Science and is the owner of

www.L2Sevents.com, spends his time

training both elite athletes and non-

athletes and nds that for his clients, the

mental training necessary to competeis a natural byproduct of the physical

training. As people accomplish things

they didn’t think they could physically,they are actually training themselves

mentally.

Dan Classen, franchisee of Max Muscle

Colorado Springs, says for him the

mental aspect of doing an Ironman was

the most challenging part. What helped

him was he broke the race down into

small parts in his mind. He would break

the swim into laps, the bike into loops

and the run into 26 little 1-mile runs.

This way he wouldn’t get overwhelmed

with the whole event and freak out.

It made the competition much more

manageable, he said.

Another secret to Dan’s success?

He wasn’t doing it to win. He did it forhimself – to nish.

Big Smile, Big Dreams,Big Journey Through LifeShannon Rodriquez is the sort of bubbly,

enthusiastic person who lights up a

room. But behind that beautiful smile

hides a woman who in spite of her young

age has seen a lot of sadness and grief.

Shannon was very young when she

had her rst child. In fact, she had two

children by the time she was 18 and four

by the time she was 22. She was dealing

with the challenges of an unhappy

Dan Classen







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marriage, attending school, working full

time, struggling with pregnancy weight

gain and trying lots of fad diets and

cardio and in general just trying to make

it in this world and then things got really

tough.When she was 26 years old, she found

herself with four small children, pregnant

with her fth child, her marriage in

shambles and ultimately going through a

divorce, when suddenly and unexpectedly

her 44-year-old mother died of an

aneurysm. This lead to a downward spiral

for her broken hearted father who died

just 6 months later at 46 leaving behind

two teenage sons.

Suddenly, Shannon had lost everyone

and was left with 5 children, no husband,

no parents and two teenage brothers

who needed care. She was already

depressed, overweight, and seriously

stressed. At her highest she says she

weighed 210 pounds.

This is an example of extreme life

stress, the kind that knocks you to your

knees, but if you survive it, you are often

left with a profound awareness that you

are much stronger than you ever thought

you were.

Today, Shannon is an Emergency Room

Trauma nurse and is working on her BSN.

She is happily remarried and manages

a busy house of seven children ranging

from 16 months to 16 years of age and

has decided the time has nally come

when she needs to take care of herself.

As the self-described “Life support

for everyone I care about my entire

life," she nally decided to stop making

excuses and focus on self care, she said.

"I needed structure so I signed up for

Farrell’s eXtreme Bodyshaping Colorado

Springs to help hold me accountable, andI visited Max Muscle Colorado Springs for

nutrition help because I knew I needed a

plan to be successful.”

She is actively carving out “Mommy

Time” this year and it is making a

difference. So far she has lost more than

20 inches all over her body! Shannon has

decided that now is her time to reclaim

her own tness and have the t, strong

body she wants. She realizes she is a role

model not only for her children but for

her patients also and needs to be able to

set a great example.

Heroes Believe It Can Be Done

Heroes certainly don’t have to have super

powers in order to qualify for the job.

While we usually think of our heroes as

Spiderman or Wonder Woman, the best

heroes are everyday people just like us;

they just do wondrous things with what

they have. That’s what makes them so

special.

Rebecca Freeland didn’t really start

out as a hero. In fact, she started out as

many young women do with big plans

for a career and family. On her way

toward this goal, and yet at a young age,

things changed directions when she had

a seriously disabled baby girl and found

herself on her own in a difcult situation.

It was going to be a long road ahead.

First a seizure disorder then an autism

diagnosis, followed by the discovery the

baby was deaf. Providing care for an

infant with these special challenges is a

24-hour job.

The physical demands to care for

this child were extreme. Born out of a

natural need, the young mom realized

working out was a healthy release for

her stress levels. The endorphins she

released after a hard workout helped

her maintain a positive attitude when

life seemed overwhelming, as her body

grew stronger as a result of the physical

exertion she discovered she handled

sleep deprivation better, she was strong

enough to physically lift and carry the

little girl and she was better prepared to

meet the demands of single parenthood,

so she worked out.

The mother also has a bucket list,

a list of things she’d really like to do

“someday.” This list makes her happy and

when she nds a way to do something on

her list, it feels good.

One of the items on Rebecca's list was

to do a tness bodybuilding show. When

she thought about it, the idea seemed

impossible, but intriguing.

Competitors spend hours in the gym

training, they hire coaches and oftentrain with them 5 days a week. They

have to spend time preparing meals,

buy healthy foods and they need certain

supplements. How in the world would

this hero make any of that happen

nancially, physically and mentally?

Against all the odds, Rebecca just

decided to do it and set a goal to do one

before her 35th birthday last year. She

researched and read books, she followed

the pros' online journals and forums.

She worked out at home by getting up

at 4 a.m. to do cardio and modifying

weight-lifting workouts so she could do

them at home late at night. She found

Max Muscle and relied on its top quality

products to help her prepare.

Eventually, the moment came and they

called Rebecca Freeland to the center of

the stage. She walked out in a tiny bikini

and faced an unknown crowd, overcame

serious stage fright and blazed her bright

smile for the judges to see. She had lost

8 percent body fat and 23 pounds and

developed muscles she didn’t think she

even had.

“It felt so good to just be Rebecca for

even a few minutes, not the single mom

of 2 with 5 jobs and a seriously special

needs daughter," she said. "I was just

Rebecca and it was just all about me

and what I had accomplished!” And, with

a smile a mile wide, she added, “It felt

really good!”

Rebecca is a hero because she

followed her dream, she did it anyway.

MS&F

Shannon Rodriquez

Rebecca Freeland(middle)




GUYPICKS By Abby Hoeffner

1/ToothpastesAter trying at least a dozen dierent toothpastes, we

ound that Arm & Hammer AdvanceWhite Extreme doesthe best job o liting surace stains and polishing teeth

to a bright, healthy shine. $3.79 at drug stores

2/RinsesThe jury is still out on whether or not whitening rinses

do much to brighten smiles, but since you’re usinga mouthwash anyway, it doesn’t hurt to add onepromising pearly whites to your oral hygiene mix. Welike the taste and ready-to-be-kissed breath let behind

by Listerine’s Whitening Restoring rinse. $6.14 at Target.com

3/StripsCrest Whitestrips – frst sold in 2001 with much success– continues to be the gold standard or over-the-counter

whitening strips. (Year ater year Consumer Reportschooses them as the best). They have a proessionalline too, but or mild everyday stains, we like Crest

Whitestrips 3D Advanced Vivid. $45.99 at drug stores

4/GelsBest or maintaining an already white smile, the

convenience o Go Smile’s On The Go Teeth WhiteningPen is hard to beat. Just brush on and don’t eat or drink

or 20 minutes. $22 at Ulta.com

5/TraysThere are over-the-counter bleaching trays you can mold

at home and fll with the provided whitening solution,which has about three percent hydrogen peroxide.

However, a better option (and our avorite whiteningmethod) is to get custom-ftted trays and proessional

strength whitening gel rom your dentist. The morepowerul gel (15 percent to 43 percent hydrogen

peroxide) gets teeth whiter aster than any drug storebuy. Some dentists oer complimentary trays and

whitening gel as long as you come in or your bi-annualcleanings. Prices vary from $100-$200

6/ In-Ofce ProcedurePhilips Zoom Whitening (not pictured), a laser whitening

procedure, is widely available at dentist ofces andworks wonders on stained and yellow teeth. (Yours

truly experienced a our-shade jump into the blue-whitestratosphere rom my previous creamy-white range.) Butbe prepared, the ater-treatment “zingers” o pain aren’tor the weak and those with sensitive teeth should steer

clear. Cost typically ranges from $400 to $600

The quest for dazzling white teeth shouldn’t be limited to your female

counterpart. You work hard on your body, so don’t let all that effort be

diminished with a lackluster smile. Here we’ve got the lowdown on the

different ways to whiten and our favorite method for each.

Get Your Grin On!

1

2

3

5

4



If you’re a serious athlete, then you know the value of a great

night’s rest as quality sleep is key to recovery and better

performance. Max Muscle Sports Nutrition’s 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 body’s ability to slip into deeper

sleep, but also diminishes the effects of daily stress and eases

nervous tension. But this product is so much more than those

other GABA formulations on the market today. CNS Black

supports Growth Hormone and Insulin Growth Factor-1 (IGF-1)

Homeostasis, both essential for recovering from intense

workouts and for reducing body fat. CNS Black also contains

L-Arginine HCl (a nitric oxide precursor), L-Theanine (which

produces a calming effect and promotes alpha wave production in

the brain), Mucuna pruriens (Velvet Bean, a precursor to

dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true

sleep agent, melatonin.

Combining the strongest active ingredients legally available, CNS

Black is your TOTAL answer for quality sleep, improved recovery

and better, stronger athletic performance. Wake up feeling

refreshed and ready for anything!





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BEAUTYPICKS By Lisa Maiorana

1/Pre-WashPlump up hair cuticles with hydrolyzed collagen andprotein to help hair appear more sleek and youthul.

Umberto Beverly Hills Collagen Pre-Shampoo Treatment; $12.99 at Target.com

2/Beach Babe

Get summer style you love without the harsh elementswith a texturing spray that instantly produces sexy,

windblown strands. Sexy Hair Soy Renewal BeachSpray; $19.95 at Ulta.com

3/Mystifed No MoreDouse this Macadamia oil and Murumuru butter

glaze all over dehydrated hair or refective shineand protection. Ojon Restorative Smoothing Glaze;

$26 at Sephora stores

4/Curly-QTreat ringlets with love and drench them in a Maurabutter and Kalahari Melon Seed oil mask that buildsand restores dry locks. Quidad Melt Down Extreme

Repair Mask; $40 at Ouidad.com

5/Total ControlWork a small amount o this vitamin-rich product

onto damp strands and repair damaged tresses byup to 26 percent and protect rom urther breakage.

Aveda Damage Remedy; $26 at Aveda.com

6/High ShineSoothe split ends and protect hair rom UV rays witha concentration that oers superb sheen and seals in

hydration. Apply to wet or dry hair. Purity Design’sPure Water Drops; $22 at (800) 621-4859

7/Double DoseBalance hair’s pH levels with 100 percent veganand antioxidant-rich nutrients derived rom plants.

Perect or all hair types. Bio Follicle Lavender Shampoo, $22, and Conditioner,

$25; at Biofollicle.com

Your Hair

RX1

2

3

5

6

4

Revive sun-damaged hairwith products designed to

smooth, soothe and repair.

7







LipoRED is a targeted fat burner containing the most

powerful legal ingredients available in order to promote the

most efficient fat burning metabolism, elevate the body’s

thermogenic furnace, suppress appetite and provide intense

and extended energy. LipoRED was specifically designed to

attack deep fat stores through multiple pathways by stimulat-

ing both white and brown adipose tissues†. LipoRED is

targeted fat loss designed to help you quickly shred fat to

transform your body into peak physique. LipoRED isavailable exclusively at Max Muscle Sports Nutrition.

A TARGETED

APPROACH TO

FAT BURNING




VITALNUTRITION By Matt Cooper, CFNC

From construction workers, painters,

plumbers and everyone in between,

physical demands are a commonality

among many conventionally-labeled “blue-

collar” jobs. For this being such common

knowledge, it comes as a surprise that

or most in these trade industries, physical

ftness, posture, unctionality, stamina and

overall health are not common practices.

In act, an overwhelming majority o men

in the trades neglect to maintain and/

or improve their health and ftness, even

when their jobs depend on it! It doesn't

have to be that way. Let’s examine certain

cases and see what works or whom!

Tricksof theTradeThe Nutrition Blueprint or Blue-Collar

Health, Wellness, Energy & Endurance

David Mulligan, a general contractor and Max Muscleranchisee, knows frsthand the importance o proper

nutrition to be the best he can be in everything he does.

Hydration & EnergyProblem: Physically demanding blue-collar jobs can requently occur not just or a long period o time, but in

sweltering heat or difcult conditions. Many jobs can leave employees without proper hydration, electrolytes or

sufcient sel-produced energy or strength.

Solution: EnduroMax, Pro BCAA. Plumber Rick Williams likes to start his day o with a mix containing amino acids

and electrolytes that he sips on to ensure he has the proper hydration and electrolytes to have the stamina required

to not only maintain his time in the gym, but to then go on and put in a ull day’s work. It also helps that Rick is on a

Max Muscle ully-customized nutrition plan.

In act, he's lost 67 pounds so ar doing a Max Muscle nutrition plan and has dropped rom more than 30 percent

body at to in the teens. "I eel great, sleep better, look better than I did in my 20s and or the frst time in 15 years, I

look orward to taking my shirt o at the beach or pool," Williams said. uu



MORE

GROWTHGHTX is a scientifically-based formula developed by the

Research & Development Team at MMSN to provide the

body with precursors to support healthy levels of Growth

Hormone (GH) and Insulin-Like Growth Factor-1 (IGF-1)

along with neuromuscular optimization and cognitive

enhancement. Mediated by GH and IGF-1 enhancement,

GHTX was formulated to:

• Increase Lean Body Mass and

Muscle Power Output †

• Promote Anabolic Intervention †

• Enhance Rapid Recovery †

GHTX is an effective natural growth hormone

and IGF-1 support product when used on its

own or it can be stacked with any of the

X-SERIESproduct line to maximize your results!

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COMIN STORES NOW! LIKE US FOR A CHANCE TO WIN FREE PRODUCT!


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Recovery

Problem: Many people in the trades work

jobs that require a day’s labor that extends

beyond the typical eight hours – in fact it’s

almost normality. Twelve hour work days? Not

so uncommon. This creates an issue for those

who often need to hit back-to-back long daysregularly.

Solution: Protein. Insufcient levels of

protein can result in inadequate recovery. For

General Contractor Pat Kiely, a nutrition client

of Max Muscle Marin (Calif.), getting a steady

intake of protein quantities throughout the day is

paramount. Not only does this help with recovery,

but protein powder is a must for general health,

and especially when any degree of physical

activity is involved. For the right type, ask yourlocal nutrition coach.

Energy Drinks & CoffeeProblem: The reality is that energy drinks and coeehave become almost as associated with job sites as nails

and tools. For most positions in the trade industry, job

demands require an early rise. This oten comes with an

over reliance on coee, energy drinks, energy shots and

anything stimulant based, which can lead to adrenalhealth issues. Plus, energy drinks oten contain excesssugar and chemicals, while coee is very acidic. Both

aren’t particularly riendly on the pocket book, either.

Solution: Emerge. Everyone knows Emerge is a antastic weight-loss beverage

that duals as a pre-workout energizer. What people don’t realize is that this

product kills three birds with one stone! Go ahead and use Emerge up to twicea day in place o energy drinks, coee, etc. You’ll never go back! Plumber Peter

Levi fnds that Emerge keeps him jazzed and ready throughout the day, allowing

him reedom rom expensive, unhealthy energy fxes. For those with pre-existing

adrenal damage, try taking Max Muscle’s new ADRX or a period o time, butnot beore consulting with your certifed ftness nutrition coach.

Age & TestosteroneProblem: The same problem that occurs as a star

athlete ages transcends into the trades. When a

person’s body fails them and their means of income

involves tness and physical demands, this cannot

stand. For men, not only does this mean their body

may not be in tip-top shape (a condition to consult

a personal trainer or physical therapist about),

metabolism will have perhaps naturally slowed

(consult a nutrition coach), but for many it means

that testosterone levels will have dropped.

Solution: 2TX, MTX, Max Anabol, Max Tribustack,

ZMA. For Max Muscle franchisee David Mulligan, who

puts an equally-high value on his other business,

Builders of Marin, things people take for granted,

such as energy levels, endurance, strength, lean

muscle, low body fat, recovery, sleep and healthy

immune function are essential for his job as a

general contractor. At age 48, supplementing

2TX into his regimen has proved to give him thenecessary boost to get the job done. He recently

added MTX into the lineup to support his consistent

ZMA use as well. For more information on whether

you may need these products, where to get hormone

levels tested and which of these products may be

right for you, consult your local Max Muscle certied

tness nutrition coach.MS&F

An overwhelming majority of men in the trades neglect to maintain and/or improve their

health and tness, even when their jobs depend on it! But it doesn't have to be that way. Visit

your local Max Muscle store to get your own nutrition blueprint for success!

Photo by Jeff Alexander



MORE TESTMTX has been formulated by the Research & Develop-

ment Team at MMSN to provide men with maximum

testosterone support. MTX ’s innovative and evidence-

based formula is driven by the new premier patented

ingredient Mytosterone® which has been shown in

published rigorous clinical studies to significantly

increase testosterone levels in healthy men. MTX ’s

proprietary formula delivers clinically validated doses of

Mytosterone® along with powerful synergistic ingredients

including D-Aspartic Acid, BioPerine® and Boron.†

• Provides Clinically Validated

Doses of Mytosterone®

• Promotes Significant Increases in

Testosterone Levels†

• Supports Reductions in Serum

Dihydrotestosterone (DHT)†

• Results Within 3 Days†

MTX is an effective natural testosterone support product

when used on its own or it can be stacked with 2TX and

any of the X-Series product line to maximize your results!



Franchise Opportunities Available.IN STORES NOW!

IN STORES NOW!




Copyright Susan Irby, the Bikini Chef ™ 2013By Susan IrbyBIKINIKITCHEN

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.

NutritionalInformationPer Serving: Serving size: 1 packet Calories: 427.5 Fat: 25.7g Saturated Fat: 8.1g Carbohydrates: 19.8g Protein: 29.4g Fiber: 4.3g Sodium: 1,018mg

Outdoor adventures continue as warm weather entices us away from

the computer and television and into the wilderness. Enjoying the

outdoors is a wonderful, invigorating experience and the foods

we eat can be equally as exciting. Get the most out of campre meals by

including nutrients vital to repairing tired muscles and storing up needed

energy for the next day’s adventure.

When it comes to campre cooking, keep it simple with lean proteins cutinto smaller, easy-to-cook portions and nutrient-rich vegetables and starches

that replenish energy stores and keep the metabolism revved to optimal

levels. Incorporate herbs and spices such as turmeric that help relieve joint

pain. A root most often dried and ground to powder form, turmeric is popular

in cooking and commonly associated with curry, a spice blend. Turmeric

is a powerful spice that acts as a natural anti-inammatory, helps prevent

cancers, helps control diabetes, reduces cholesterol and aids in weight loss

due to its ability to help break down fat. Sprinkle a little in your breakfast

eggs, use in vinaigrettes or add a little to marinades and dry rubs for proteins

as demonstrated by this recipe for Campre Chicken.MS&F

Ingredients

• 1poundchickentenders,cutinto1-inchpieces• 1Tbspgroundturmeric• 1cupcookedquinoa• ¼teaspooncayennepepper• 1mediumredonion,halvedandsliced• 2mediumhothouseorsimilar

tomatoes,cutintowedges• 1largeredbellpepper,cutinto½-inch

thickstrips• 1mediumzucchini,sliced• 1mediumyellowsummersquashor

pattypansquash,sliced• 6garliccloves,halved

• ½poundpancetta,roughlychopped• ½poundsummersausage,cutinto1-inchpieces

• 2Tbspfreshoreganoorthymeleaves• 1earfreshyelloworwhitecornkernels• 2Tbspoliveoil• ½teaspoonseasalt• 1teaspoongroundblackpepper• 6double-foldedaluminumfoilsquares,

about12inchesx12inches

Directions1.Inasmallmixingbowl,tosstogetherchickenandturmeric.Setaside.

2.Inaseparatesmallmixingbowl,tosstogetherquinoaandcayennepepperandsetaside.3.Preheatgrilltomedium-highheatorprepareoutdoorcampre.Inalargemixingbowl,combineonion,tomatoes,bellpepper,zucchini,yellowsquash,garlic,pancetta,summersausage,oreganoorthymeandcornandtosstogether.Drizzleoliveoiloverallandaddseasaltandblackpepperandtosswelltocombine.Addchickenmixtureandquinoaandtosswelltocombine.

4.Divideeachmixtureequallyamongstsixaluminumfoilpatches.Formfoilintoapocket-styledesignandfoldedgesoffoiltoclosesecurely.5.Placefoilpacketdirectlyonheatedgrillovermedium-highheatordirectlyontocoalsorrackoveropencampre.Cookfor20-25minutesoruntilchickeniscookedthrough.6.Serveasisorwithasauceonthesidesuchasroastedredbellpepperremouladeorbasilpesto.

Campfre Chicken(Serves 6)

Campfre Grilling



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nine foods that boost

energy levels

Cashews, almonds, hazelnuts: These nuts are rich in protein, fber and

good-or-you-at to fll

you up and sustain

energy. They also

contain magnesium,

a mineral playing

a key role in

converting sugar

into energy.

VITALnutRItIon By Jennifer Cho Salaff

smaRt CaRBs: They get a bad rap, but

research shows carbohydrates are vital

to boosting energy and mood. The key is

to avoid sweets, which cause blood sugar

levels to spike and then plummet (making

you feel tired and cranky). Pick complex

carbs like whole grains (whole wheat bread

and brown rice, for example) since your body absorbs

them more slowly, keeping your blood sugar andenergy levels stable.

1

Being exhausted may be one of the worstfeelings. But the great news is you can do

something about it with what you eat. The

right foods can boost energy by supplying

calories, pushing your body to burn those

calories and triggering feel-good brain

chemicals. For an afternoon pick-me-up,

consider the following foods.

3

GReen tea: Loaded with antioxidants and catechins,

green tea has been used as a “natural” medicine for

thousands of years. Originating in China, this beverage

can help reduce the risk of heart disease, high blood

pressure and diabetes and is believed to help enhance

your mood. Drink up!




Dark, leafy greens: There’s a reason why your

mother always told you to eat your greens! Experts say

they are the No. 1 food you can eat regularly to improve

your health. That’s because they’re chock full of ber,

vitamins and minerals that may help protect you from heart

disease, diabetes and, in some cases, cancer. Pick from kale,

spinach, collards and Swiss chard – all of which are also goodsources of omega 3s.

lean MeaTs: Lean cuts of beef, pork,

turkey and chicken are excellent sources of

protein that include the amino acid tyrosine,

which can help you feel more aler t and focused.

4

9salMOn: Tis succulent fsh is rich in omega 3atty acids, which may protect against depression and

be good or the heart. Research has also shown that

salmon can improve overall brain health.

Dark berries: Not

only are they delicious,

dark berries (like

blueberries, raspberries

and blackberries) are alsoloaded with cell-protective

antioxidants and fber,

which can control your

blood sugar levels to avoid

a dip in energy.MS&F

5

veenergy-draining

foods toavoidFried Foods

Yes, everything in moderation.But keep in mind that it’s

harder for your body toprocess foods like French

fries or beer-battered sh and

chips. That’s because yourinternal organs pull bloodaway from your extremities

to digest these fatty foods,resulting in lower energy levels

overall.

Alcohol

A glass of red wine can

actually slow down yourbody’s central nervous system,

causing you to feel drainedand depleted.

Energy DrinksThey may help in the shortterm with a boost of sugar and

caffeine, but energy drinkswill ultimately leave you in the

dust. Your blood sugar levelswill drop lower than before,

making you feel pooped. If you need to wet your whistle,

opt instead for water.

PastaEating too much pasta can zap

your energy levels and leaveyou feeling sluggish. That’s

because this starchy food cancause a sudden drop in yourblood sugar levels.

Fatty Red MeatIt takes your body a lot longerto digest red meat than almost

any other food, which meansthat prime rib dinner may

leave you feeling less thanspry.

avOcaDO: The good-or-you-at, also known as

oleic acid, in avocados

can help lower cholesterol

and keep insulin levels

steady, helping you

concentrate better.

suppleMenTs: Vitamin

supplements may help to increase

energy levels and are a great way

to boost an already balanced,

nutritious diet. Supplementsincluding omege-3s, vitamin D,

CoQ10, vitamin C and B-vitamins

can aid in fghting atigue.



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CUTTINGEDGE Jennier Lee, Max Muscle Franchisee

As a very weight-conscious woman, if someone

had told me that I’d be using a product everyday (twice a day actually) that had the words

“weight gain” printed on the bottle, I would

have told them they were absolutely crazy. However,

for the past several years, Max ACM (Advanced

Carbohydrate Matrix) has been an integral part of my

training regime. It’s helped to improve my training

performance and endurance and it helps me recover

and stay healthy.

Oh, and my weight? It’s right where I want it to be.

As a long distance runner, Max ACM is a necessity for

my training needs every single day. It is fuel for your

body and I can tell you frst hand that it will make you

a better athlete.

The Carbs You Need

DID YOU KNOW?Women and men can both use Max ACM

without unwanted weight gain. It will actually

assist in muscle growth and with a properly

designed diet will help to reduce your body at.

It will increase your strength immediately and

help to add muscle!

Max ACM is real fuel . Caeinated pre-

workouts are good to use on occasion but

caeine does not replace the needed uel rom

carbohydrates. I you’re fnding you’re hitting

a plateau with your workouts, incorporate Max

ACM with CX3 and watch as your workouts get

better and better.

To Be a Better AthleteMax Muscle's Max ACM (Advanced

Carbohydrate Matrix) fuels your workouts

and helps you come out on top.




What is Max ACM?Max ACM is a carbohydrate powder.

It’s composed of three types of

carbohydrates, each providing a

specic benet for sports performance.

Waxy Maize (amylopectin) is a starch

that passes through the stomach

quickly, making it a fast-digesting

carbohydrate. Because of the high

molecular weight, waxy maize is also

ideal for carbohydrate (glycogen)

loading.

Maltodextrin is an easily digested

short chain of glucose units. It’s a good

intermediate energy source frequently

used for fueling during endurancetraining and in sports drinks.

Trehalose has a much lower

molecular weight than waxy maize or

maltodextrin. It has a slower digestion

and absorption time, providing lasting

fuel for the body. Another benet

of trehalose is that it aids in the

absorption of other nutrients, making

it ideal to add to protein, amino acids

and creatine.

How To Use Max ACM

Max ACM can be used for pre-, intra-and post-workout, for carbohydrate

loading and for healthy weight gain.

As a Pre-Workout Drink

Fueling with carbohydrates before

your workout is important, but not

just any kind of carbohydrate will

do. Carbohydrates that digest very

quickly can cause an athlete to

experience something called “rebound

hypoglycemia.” Rebound hypoglycemia

will normally hit 20 to 30 minutes into

the workout. You may feel lightheaded,

get cold sweats, tired legs and/

or a sick feeling in your stomach.

It’s caused by low blood sugar and

can occur after consuming a high

carbohydrate/high sugar pre-workoutsnack. Max ACM provides sustained

fuel that lasts throughout the entire

workout. Max ACM can be taken by

itself before any workout. It can also

be mixed with CX3, Pro BCAA, Full

Blown Extreme and/or Triple Whey.

As an Intra-Workout Drink

Hard training sessions or long training

sessions will require the use of

carbohydrates during the workout. The

carbohydrates you consume during

workouts will actually help to promote

protein synthesis, as well as to help

you push yourself to higher levels of

performance. ACM can be mixed with

Pro BCAA for added benet.

As a Post-Workout Drink

Carbohydrates post workout is a

necessity. Max ACM provides the quick

absorbing carbohydrate you need to

assist in recovery. Post workout, Max

ACM will help to:

• Lower cortisol levels

• Speed protein synthesis

• Improve immunity• Fight muscle damage

• Fight inammation

• Replenish glycogen

Carbohydrate Loading

Endurance athletes’ normal diets are

generally high in carbohydrates, but

a few days before a big event most

athletes will load up on carbs to make

sure they are fully glycogen loaded

to avoid bonking, or hitting the wall.

Max ACM makes carb loading easy,

and since it doesn’t contain any fat or

protein you don’t need to worry about

getting too many calories pre-race,

which can cause digestion problems.

A general rule for endurance athletes

is to get 4 to 6 grams of carbohydrate

per pound of body weight during the

carb loading phase. Add Max ACM

to yogurt, oatmeal, pancakes or just

drink it with snacks and meals for the

additional carbs you’ll need.

For Weight Gain For hard gainers, Max ACM will assist

in consuming additional calories. Add

it to milk, yogurt, oatmeal, protein

shakes, fruit and/or juice to easily

increase the calories you’re consuming.

Serious Athletes Use ItMost people are thrilled to just nish

a “Tough Mudder,” but not Tyler Nash.

Tyler is training for his second “World’s

Toughest Mudder.” And this year, he’s

training to win it.

Tyler was referred to Max Muscle

by his running coach, Brent Bowers,

for help with proper nutrition. He

signed up for a custom-designed Max

Meal Plan and started to incorporate

Max Muscle products designed for

endurance. Tyler’s training consists

of more than 10 hours per week. His

workouts include an average of 60

miles per week of running, CrossFit,

core workouts and weight-training

workouts. His caloric intake is high

and is made up of nearly 60 percentcarbohydrates. He uses 1 to 2 scoops

of Max ACM before training and 2 to 3

scoops with protein after training. As

an endurance athlete, maintaining low-

body fat and low weight is essential,

and so as you might expect, many

endurance athletes shy away from

products that contain too many carbs.

What they don’t understand is that the

carbohydrate in Max ACM will make

them a better athlete.

Tyler understands this completely.

His training has improved sinceincorporating the product and he said,

“I have better energy levels and I don’t

bonk during workouts like I did before.

It’s also easy to take and doesn’t upset

my stomach during workouts.”

Max ACM fuels his training, assists

in recovery and before events, ensures

that he is glycogen loaded and ready

to push through to the end. According

to Tyler, “Max ACM is also helping

me recover and work harder on days

when I have two workouts to nish.”

MS&F

Tyler Nash’s meal planincludes the following for each workout:

Pre-Workout Shake

• 1 to 2 scoops ACM

• 1 scoop CX3

• 5 to 10 grams protein

Post-Workout Shake

• 2 to 3 scoops ACM

• ¼ scoop CX3

• 20 to 30 grams protein (1 scoop

Max Pro or 1½ to 2 scoops Max

ARM)

• 1 scoop Max Glutamine



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Mytosteronel, a patented matrix supplying Saw Palmetto

Berry Extract (Serenoa repens) and Astaxanthin Extract

(Haematococccus pluvialis), has been reported to inhibit

the enzyme 5-alpha reductase (5AR) and aromatase (AER),

the two major enzymes that regulate serum T increases and

concomitant decreases in DHT resulting in anti-aromatase

mechanisms. To investigate this clinically, 42 healthy

males ages 37 to 70 years were divided into two groups o

21 and dosed with either 800 mg/day or 2,000 mg/day o

Mytosterone or 14 days. Blood samples were collected on

days 0, 3, 7 and 14 and assayed or T, DHT and estrogen.Both dose groups showed signifcant increases in T and

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eect was not dose dependent and that

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lowering DHT. Blood levels o estrogen

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The intake of whey protein isolate(WPI) is known to reduce high-fat

diet induced body weight gain and

body fat. However, the molecular

mechanisms are not fully understood.

To this end, scientists from the

Teagasc Food Research Centre in

Ireland fed mice for 8 weeks diets

containing 10 percent energy as fat

(low-fat diet) or 45 percent energy

as fat (high-fat diet) enriched with

either 20 percent energy as caseinor WPI. They found the high-fat diet

increased body fat mass, plasma leptin

(hormone that regulates fat metabolism) levels, meal number,

respiratory exchange rate (RER), metabolic (VO2 and heat)

and locomotor activities compared with the low-fat diet.

The high fat diet increased the hypothalamic tissue mRNA

expression of the leptin receptor and insulin receptor. In

contrast, WPI reduced fat mass and reduced meal size in

the high-fat fed mice. These researchers concluded that in

comparison with casein, the effects of WPI on energy intake

and hypothalamic and adipose tissue gene expression may

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Omega-3 Fatty AcidsMay Slow the Aging ProcessShorter telomeres have been associated with poor health behaviors, age-related diseases, and

early mortality. Telomere length is regulated by the enzyme telomerase, and is linked to exposure

to pro-inammatory cytokines and oxidative stress. Researchers from The Ohio State University

conducted a double-blind four-month trial, which included 106 healthy sedentary, overweight,

middle-aged and older adults who received 2.5g/day omega-3 PUFAs, l.25g/day omega-3 PUFAs,

or placebo capsules that mirrored the proportions of fatty acids in the typical American diet.

Supplementation signicantly lowered oxidative stress as measured by F2-isoprostanes. Although

group differences for telomerase and telomere length were non-signicant, telomere length

increased with omega-3 PUFA ratios. The data suggests that lower omega-6:omega-3 PUFA

ratios can impact cell aging. The triad of inammation, oxidative stress and immune cell aging

represents important mechanisms that may be ameliorated through nutritional interventions.

(Kiecolt-Glaser JK, Epel ES, Belury MA, et al. Brain Behav Immun. 2013; 28:16-24) MMSN

Featured Product: Essential Omega. MN Featured Product: Omega 3 PLUS



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.

• HIGH PERFORMANCE NUTRITION •

• SOMADYN NUTRITION • EVOGEN •

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Q U

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U A R

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AUGUST 2013 MAX SPORTS & FITNESS

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