July 2014 Issue Max Sports & Fitness Magazine

9
9
9
FREE ISSUE! Compl i ment s of:
pg. 16
pg. 53
RUNNER ISSUE RUNNER ISSUE RUNNER ISSUE
LIQUID
ENERGY
pg. 57
Health Alert
THE
TRUTH
ABOUT
SKIN
CANCER
Yoga Moves
Killer Plyos
Running Buddies
This Season, It's
All About Color!
FIRE UP
THE GRILL
COOKING
TIPS &
RECIPES
SUMMER
SWIM
FASHION
GET
YOUR
RUN
ON!
CARBS OR
PROTEIN
WHICH
ONE
DO YOU
NEED
MOST?
JULY 2014 www.maxmuscle.com
TONI Warrick,
44 yrs. old of Fayetteville, NC
Lost 35 lbs!*
JOLYNN Reddon,
41 yrs. old of Las Vegas, NV
Lost 90 lbs!*
DEB Prosser,
43 yrs. old of Las Vegas, NV
Lost 89 lbs!*
INGRI DeGroote,
40 yrs. old of Battle Ground, WA
Lost 45 lbs!*
AMANDA Freeseman,
27 yrs. old of Champlin, MN
Lost 69 lbs!*
DAWN Thomas,
53 yrs. old of Garden Grove, CA
Lost 90 lbs!*
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JULY 2014 ISSUE 188 CONTENTS
16
23
53
doing your favorite exercise. Here
are some great moves to help
ease the pain while running.
32 Mentally Fit
Four tips to keep you mentally
strong for those ultra-long
ulta-running experiences.
HEROES
36 Running with Spirit
Max Muscle customer and runner
Amy Wieser exudes a condence
today she never thought possible
thanks to Max Muscle and people
who believed in her.
IMAGE
40 Dive into Swim Fashion
This season's colors are so vibrant
and fun! Check out these suits!
42 All-American Boy
Get dressed head to toe in full-on
Americana duds for July 4th.
HEALTH
16 Skin Cancer Facts
Find out all about skin cancer,
from the different types
to available treatments to pre-
cautionary steps to take.
COVER STORY
23 Plyos for Runners
Become a faster, stronger
runner by incorporating these
plyometric exercises into your
workout routine.
FITNESS
26 Choose Wisely
Don't want to run alone?
Here are some tips for choosing
the best running buddy!
29 Strength and Yoga Moves
for Pain-Free Running
Don't let pain stop you from
32
42
Get decked
out with items
like this one that
boasts the spirit
of Americana
fashi on.
3 JULY 2014 WWW.MAXMUSCLE.COM
57
For more information or to find the store nearest you, visit us online at
maxmuscle.com
INCREASE
LEAN MUSCLE!
s
DECREASE
FAT!
s
INCREDIBLE
STRENGTH
GAINS!
NEW!
44
Photographer: James Patrick, JamesPatrick.com
Model: Danielle Higgins
Assistants: Jason Black
Hair & Makeup: Amanda Bland
Location: Arizona Training Lab, AzTrainingLab.com
Apparel: Aftnity, Aftnity.com
CUTTING EDGE
57 Liquid Energy
Max Muscle Sports Nutrition's
Vit-Acell Energy is lled with
incredible nutrients that will increase
energy naturally. The beauty of liquid
nutrition such as this is it assimilates
in the body far more than any
pressed pill you get at the
grocery store.
IN EVERY ISSUE
4 Editors Note
6 President's Point
8 Contributors
10 Feedback Buzz
12 Forever Young
14 Health Beat
34 Max Champ
60 Science News
62 Hot Picks
ON THE COVER
9
9
9
FREE ISSUE! Compl i ment s of:
pg. 16
pg. 53
RUNNER ISSUE RUNNER ISSUE RUNNER ISSUE
LIQUID
ENERGY
pg. 57
Health Alert
THE
TRUTH
ABOUT
SKIN
CANCER
Yoga Moves
Killer Plyos
Running Buddies
This Season, It's
All About Color! FIRE UP
THE GRILL
COOKING
TIPS &
RECIPES
SUMMER
SWIM
FASHION
GET
YOUR
RUN
ON!
CARBS OR
PROTEIN
WHICH
ONE
DO YOU
NEED
MOST?
JULY 2014 www.maxmuscle.com
44 Protect Your Skin
Don't leave the house without
sun protection. Try one of these!
NUTRITION
47 Summer Grilling
Fire up the grill and ensure great
success by following these tips.
Plus, enjoy these delicious recipes!
50 Breakfast of Champions
This recipe for blueberry quinoa
crepes with lemon ricotta boasts
energy-boosting superfoods. Yum!
53 Carbs vs. Protein
What's the difference between
carbohydrates and protein when it
comes to energy and sports
performance? Find out here.
FOR THE
FIRST issue
of our Energy &
Endurance quarter,
we thought we'd
do a special issue
for our runners
out there. It takes
a ton of energy
and endurance to
run on a regular
basis, much less
compete in a marathon or ultra marathon. If you
are a long-distance runner already, then you've got
to check out the training articles in this issue. One
is all about incorporating plyometric exercises into
your regular workout routines to boost strength and
explosiveness. Written by a runner (this month's
cover model, in fact) for runners, this article reveals
YH JUHDW SO\RV DQG GLIIHUHQW ZD\V WR WUDLQ ZLWK WKHP
(pgs. 23-25). The other training article is for those
who have experienced pain when running, particularly
runner's knee. For you, the article on yoga and
strength moves for pain-free running is a must read
(pgs. 29-31). And lastly, if you are wanting to train
with someone, but aren't sure who to pick to be your
running buddy, this article will help you choose wisely
(pgs. 26-27).
Please don't miss the article on skin cancer in this
issue (pgs. 16-18). I used to be a sun worshipper and
never wore a stitch of sunscreen. But years ago, I
wrote a health article on melanoma for a newspaper
I worked for and it totally made me change my ways.
Now, I love my fake tanner and I use sunscreen
and wear a hat when I'm in the sun for long periods
of time. I hope the article written by our long-time
health writer and registered nurse, Linda Hepler, will
help you make smarter decisions when it comes to
protecting yourself against the sun's harmful rays.
Bonus: this month's beauty picks showcases a number
of sun-protecting products you can try (pg. 44).
For nutrition, we've got tips on summer grilling
plus delicious recipes (pgs. 47-48) and a piece that
compares protein and carbohydrates and discusses
which one is better for energy and sports performance
(pgs. 53-54). Our resident chef, Susan Irby, shares a
scrumptious recipe boasting super energy foods so be
sure to check that one out, too (pg. 50).
Hope you are enjoying your summer!
Until next time,
L
a
R
ue N
ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director LaRue Novick
Science Editor Phil Harvey, PhD, RD, FACN
Editorial Proofreader Tariq Ahmad
Max Sports & Fitness Magazine
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly by Joe
Wells Enterprises, Inc. and may not be reproduced without express
written permission, all rights reserved. No liability is assumed by Joe
Wells Enterprises, Inc. or Max Muscle regarding any content in this
publication. It is vital that before implementing any diet or exercise
routines, you must 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
Administrations Web site at www.fda.gov.
We reserve the right to refuse advertising without explanation.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Dana Robinson
Linda Hepler Joe Wells Danielle Higgins
Robyn Baldwin Kimberly Miller Susan Irby
Matt Cooper David Calhoun Jackie Classen
James Patrick Frank Fontanilla Brian Williams
Advisory Board
Contributing Writers
Rand McClain, DO Ron Higuera, DC, MS, ART
John Platero, CPT, RTSM Robert Goldman, DO, PhD
Gary Brazina, MD, FACS Charles Poliquin, BS, MS
3
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Locations Nationwide. Franchise Opportunities Available.
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When you purchase
all 3 items!
ENERGY
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Certain product restrictions may apply. Talk to your Max Muscle
Certified Nutrition Expert for more details.
s &"8The most advanced Energy AND Intensity
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s %MERGEHelps you loose weight by stimulating
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s '(48Scientifically-based effective natural
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increase mass and power while enhancing recovery.
"Expectations exceeded" would be the best phrase to describe the truly unbelievable
results the contestants who took part in the 8-Week MaxxTOR Challenge made. We
received several entries from customers across the country ranging in age, gender, race
and size. Among all of the diversity was one constant theme and it was that every single
person who participated in the challenge achieved measurable results using MaxxTOR!
Every single one of the entries that we received showed increases in lean muscle,
decreases in body fat and increases in strength! Most every contestant who used
MaxxTOR exceeded the results from the study done on Phosphatidic Acid at the
University of Tampa. The fact that MaxxTORs innovative formula developed by the Max
Nuscle Sports Nutrition's Research and Development Team lead by Chief Science Ofhcer
Dr. Phil Harvey surpassed the results of the study validates that MaxxTORs proprietary formula produces even better results, which
means more lean muscle and strength gains and more body fat lost! MaxxTOR passed the acid test, which is real-world results,
and it far exceeded what the R&D team thought it was capable of when they were developing the formula. MaxxTOR proved to the
people who used it that it is the real deal, and if you have been on the fence about trying MaxxTOR, know that it will do the same
for you!
The most exciting part of the 8-Week Challenge is the winners
results. There were several amazing testimonials and before and after
photos, but one truly stood out. What was so extraordinary about
this testimonial is that he has been a serious athlete, competing in
bodybuilding at a very high level for the past 14 years. Those of
you who know how difhcult it is to achieve any type of results after
this many years of serious training will be amazed at the results this
person achieved using MaxxTOR. Equally as compelling is the fact
that not only is he a high level athlete, he also happens to have his
Doctorate of Science and is an assistant professor of Kinesiology at
California State University, San Bernardino.
Im very proud and honored to announce that the winner of the
MaxxTOR 8-Week Challenge is Dr. Guillermo Escalante, DSc, MBA,
ATC, CSCS! Guillermos initial body weight on April 7 was 195 pounds
at 12 percent body fat; he had 171.6 pounds of lean body mass and
23.+ pounds of body fat. Guillermo's hnal weight on Nay 29, was 185
pounds at 4.5 percent body fat with 176.7 pounds of lean body mass
and only 8.3 pounds of body fat!
Here is what Dr. Escalante wrote about MaxxTOR in his own
words: I began the MaxxTor Challenge on April 7 and completed it
on May 29, 2014. The results were nothing less than outstanding as
I lost 15.1 pounds of body fat (7.5 percent body fat) and gained 5.1
pounds of muscle in less than 8 weeks as measured hydrostatically
in the Human Performance Laboratory at Cal State University, San
Bernardino. As a Professor of Exercise Science with over 14 years
of bodybuilding experience, I can honestly say this product is an
amazing addition to your supplementation program to maximize your
results!
Congratulations to Dr. Escalante on his amazing 8-Week
Transformation using MaxxTOR and a big thank you to all of the
contestants who took part in the 8-Week MaxxTOR Challenge. I want
to let you all know that we are putting together a new ad campaign
that is going to be featuring some of the best results from the 8-Week
Challenge so be on the lookout at the newsstands; you may be seeing
yourself very soon in some of the national htness publications!
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of Max Sports & Fitness Magazine.
Guillermo Escalante: 5 pounds of muscle gained,
15 pounds of fat lost all in less than 8 weeks!
CONGRATS TO OUR 8-WEEK
MAXXTOR CHALLENGE WINNER!
BEFORE AFTER
AFTER BEFORE
*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!*
Vit-Acell Energy!
JULY SPECIAL!
Matt Cooper graduated with a
bachelor's degree in communications
and has since obtained certihcations
in nutrition and MMA strength and
conditioning. He is the general manager
of the Max Muscle store in Marin,
Calif. and strives for a commitment
to quality and results for clients of all
levels. For more information, visit
facebook.com/maxmusclemarin.
Dana Robinson is a Los Angeles-
based freelance writer. In addition
to covering htness, she also writes
about her other loves, including food,
relationships and fashion. When shes
not clicking away at her laptop to meet
a deadline, you'll most likely hnd her at
the gym. To learn more about her work,
please visit DanasWebPage.com or
follow her on Twitter @DanaRobinSays.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
maxmuscle.com
TEST SUBJECTS
GAINED 5.3 LBS
OF MUSCLE
AND LOST
2.6 LBS.
OF BODY FAT
IN 8 WEEKS!
NEW SCIENTIFIC
BREAKTHROUGH!
Jackie Classen is a self professed
"adrenaline junkie" and stays active
and ht by skydiving and ice climbing.
A blogger, mom of three, writer,
business owner and adventure lover,
Jackie is passionate about helping
others achieve their goals. Jackie and
her husband Dan own Max Muscle
Colorado Springs (MaxMuscleCos.com).
Kimberly Miller, is a commercial
and htness talent, writer, clean eating
chef and the co-owner of Fit Mom Diet,
a community designed to empower
women to eat clean and life active
healthy lives (FitMomDiet.com). A widely
published model, writer and health
expert, Kim's passions include cooking,
running and raising her two boys in
Arizona where she currently resides.
Find out more at KimMillerStyle.com.
Find out more about Team Max Muscle athletes at MAXMUSCLE.COM
BIKINI LONGDRIVE MAXFORM BIKINI
BODYBUILDING WRESTLING MOTOCROSS JIU JITSU MENS PHYSIQUE CROSSFIT
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TRACK & FIELD
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FEEDBACKBUZZ
Take your picture with a copy of MS&F or your favorite Max
Muscle product(s) and email it to editor@maxmuscle.com
for a chance to be featured in an upcoming issue!
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MAXFORM IN THE HOUSE
Here are a a couple of photos from the NPC Mile High show featuring Brian
Furer (2014 MaxForm Top 10 Finalist), Brian Cristina, sales manager at the
Max Muscle Mile High store; myself and Megan Casey from the Max Muscle
Lone Tree store in Colorado. Megan was there competing in the Women's
Physique. She placed 2nd in her class. We had a lot of fun together!
JoLynn Reddon, 2014 MaxForm Top 10 Finalist
2014 MaxForm Top 10
Finalist, JoLynn Reddon,
stepped on stage for
the rst time at the NPC
Mile High on May 31st
in Golden, Colorado. She
competed in the Masters
Division (40+) and
placed 3rd! JoLynn, who
decided to compete in
the show to have another
goal to reach after the
MaxForm contest ended,
said, "I thought it was
a fabulous experience. I
never realized how far I
could push my body and
get the results I did. ... If
I would have never done
it, I would have always
wondered."
Fun behind-the-scenes photo with this month's cover model, Danielle Higgins, and her hair and
makeup artist, Amanda Bland, who is pregnant with her second child. Go Girls Go!!
TOTALLY
TRANSFORMED
Mario Butler's physical effort of
losing nearly 100 pounds is a small
accomplishment compared to his
complete lifestyle transformation.
Brian Gaylord of Max Muscle
Oceanside met Mario at a restaurant
a year ago at the lowest point in
his life. This military veteran suffered
numerous injuries and smoked and
drank away his pain away nightly.
The next day, Mario signed up for a
12-week transformation with me and
that was the rst day of his new life.
He set goals and made life-altering
decisions, cutting his bad habits of
smoking and drinking cold turkey. He
now lives pain free, is happy to live
life on top of having a whole new
body. Mario has and will go on to
inspire so many others.
Brittany Gaylord, IFBB Pro and Franchisee of
Max Muscle Oceanside, California
TALK
TO US
We want to hear from you! Send comments, photos, questions,
likes, dislikes to editor@maxmuscle.com.
V
V
NO MORE
EXCUSES
Amanda Martinez is a 24-year-old
mother of six, wife and pediatric
nurse who works 24-hour shifts.
At the end of 2013, she started
working out just six weeks after
giving birth to her last child.
She has lost 90 pounds since.
In just a couple of months she
will be stepping on stage in her
very rst bikini show. She has an
unstoppable drive
and has and will
continue to inspire
so many individuals
to show them there
are no excuses.
Brittany Gaylord, IFBB
Pro and Franchisee of
Max Muscle Oceanside,
California
maxmuscle.com
JOLYNN REDDON
BRIAN FURER
AMANDA FREESEMAN
DAWN THOMAS
TONI WARRICK
AFTER
AFTER
BEFORE
BEFORE
Many of you who have read
my rantings over the past couple of
decades know that I really believe in
protein timing. Knowing how protein
timing works can be the difference in
gaining 1 pound of lean muscle per
month or 3 pounds. So before I get
started on my latest protein timing
idea, let me briehy explain how and
why protein timing works.
When humans digest and assimilate
protein, our bodies produce nitrogen
that is essential for muscle recovery.
When we consume protein, our
nitrogen levels will rise for 3-4 hours
and assist in making sure our muscles
and cells that are damaged will
repair. This is the theory that leads
to multiple smaller serving of protein
daily. By doing this, the nitrogen levels
within your blood will be elevated for a
longer period of time, thus maximizing
muscle recovery and overall growth.
Simply stated, small servings of
protein 4-5 times per day will lead
to higher nitrogen retention and, of
course, bigger and stronger muscles.
Nany experts refer to this as protein
timing.
So now that you know a little more
about nitrogen and protein timing,
here are a few recommendations for
healthy protein timing based on your
weight:
100-150 lbs 4-5 servings of 15g protein/day
155-190 lbs 4-5 Servings of 20g protein/day
195-250 lbs 4-5 Servings of 25g protein/day
These are some very general
guidelines to help get you started.
FOREVERYOUNG
Additionally, depending on your activity
and intensity level, you may want to
increase or decrease these numbers.
All experts and nutritionists recommend
plenty of water and hydration (especially
when you exercise on a regular basis)
and take protein supplements or have a
high protein diet. Nany experts suggest
that men drink 13 cups of water per day
and women drink 9 cups per day. I think
many of us agree that most of us dont
get this much huid per day.
I recently began a new protein
hydration dosage idea. It really combines
my protein timing and hydration into one
overall concept. I believe it helps me
keep my nitrogen levels high as I hydrate
my body daily. Following is how it works.
Nax Nuscle just designed an all new
hydration water jug that holds 6+ ounces
of huid. !t also has an oversized cap so
that it easy to add in protein powder.
We recently introduced our all new Nax
Isolate Whey Protein. It has 20 grams of
protein with zero carbs, fat and sugar. !t
mixes easily in water and is designed to
stay huid and not get creamy like whey
protein concentrate. Below is my formula
to make a super hydration drink with 60
grams of protein in the morning. I also
add in a half serving of Emerge (you can
use any havor) so that it gives me a little
kick-start for my workout.
Hydration Protein Shake
+8 oz water
2 cups ice
3 servings Nax !solate Watermelon
Slush (60g protein)
serving of Emerge (Strawberry/
Lemonade)
(Optional) 1 serving of Full Blown
Extreme
Add all ingredients and sseal the lid on
tight, and shake for 30 seconds. Dont be
surprised as Pure Whey Isolate protein
will foam up for a couple of minutes. I
like to sip about 25 percent of it on my
way to the gym and about 50 percent
more as I am training and the last 25
percent for the next couple of hours after
my workout. This gets me hydrated early
and supplies positive nitrogen for the hrst
half of my day.
Give it a try and look for our new
Hydro Jugs, coming to a Nax Nuscle
store near you SOON! MS&F
By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
maxmuscle.com
NEW SCIENTIFIC
BREAKTHROUGH
FORMULA!
INCREASE LEAN MUSCLE
s
DECREASE FAT
s
INCREDIBLE STRENGTH GAINS
NEW!
HYDRATION AND
PROTEIN TIMING

Max Isolate is a 100% premium whey protein
isolate powder (delivering over 90% potency of
pure protein).
Max Isolate blends into a great tasting and refresh-
ing shake supplying your body with superior quality and
fast acting whey protein isolate fractions providing
20 grams of pure whey protein isolate per serving!
Q
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ZERO SUGARS
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Treating Recurrent
Bladder Infections
With Ibuprofen
Almost every woman has

experienced a urinary tract infection
at some point in their lives. And for
many women, one infection leads to a
chronic cycle of infections, a situation
thats both painful and frustrating. But
scientists at Washington University
School of Medicine in St. Louis may
have found an answer to halt these
repeated infections in their tracks:
non-steroidal anti-inhammatory drugs
(NSAIDs), such as ibuprofen. NSAIDs
act by blocking COX-2, which is a
protein that causes inhammation.
The researchers found that when a
woman develops a bladder infection,
neutrophils, which are white blood
cells that are the hrst immune cells
to arrive at the site of an infection to
hght the bacteria, leave tracks in the
protective lining of the interior bladder.
This damage causes inhammation
and may provide footholds that allow
bacteria to repeatedly infect the
bladder lining.
By introducing a COX-2 inhibitor like
ibuprofen, the bladder inhammation
from the neutrophils is diminished
while still allowing the white blood
cells to hght the infection. The
study authors caution that urinary
tract infections are serious and in
most cases need to be treated with
antibiotics. But if further research
conhrms the study hndings, your
doctor may one day be prescribing
ibuprofen in addition to the antibiotic
to prevent recurrence of the infection.
By Linda Hepler, BSN, RN HEALTHBEAT
Recent studies have suggested that e-cigarettes, which are rapidly gaining a foothold among
youth, may not be as innocuous as you might think. Not only do the vapors from the product contain
nicotine and toxins such as formaldehyde and acetaldehyde, a new study from the VA San Diego
Healthcare System and the University of California, San Diego demonstrated that e-cigarette vapors
make harmful bacteria that reside within the nasopharynx (nose and throat areas) stronger and more
aggressive. Simultaneously, they reduce the bodys ability to ght off the bacteria.
The researchers say that one possible explanation for this is that e-cigarette vapors change the pH
within the nasopharynx, making the bacteria respond by forming a thick biolm, which makes it less
vulnerable to attack by the bodys immune system. The pH changes also make human epithelial cells
less able to kill the harmful bacteria.
While the study authors admit that tobacco products also have this effect within the body, they
stress that those harmless water vapors may not be as harmless as portrayed.
E-Cigarettes Not as Harmless as Portrayed
Meditation. Whether you

practice mindfulness,
meditation drumming,
transcendental meditating
or another form of the
practice, you know that it
brings you relaxation and
peace. But scientists from
the Norwegian University
of Science and Technology, the
University of Oslo and the University of
Sydney have discovered that when it comes
to processing thoughts and feelings, the type
of meditation practiced makes a difference.
According to the researchers, meditation
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thoughts and feelings better than concentrative
meditation, where you focus your attention on specic
thoughts, suppressing other thoughts.
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how much brain activity was provoked by the two types of
meditation.
Non-Directive Meditation Better
for Processing Thoughts and Feelings
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HEALTHMATTERS By Linda Hepler, BSN, RN
THE
SKINNY
ON
SKIN
CANCER
Fifteen years ago, Heather Haux, a high school teacher in
Long Island, New York, noticed what appeared to be a scrape
on her arm. When it didnt heal and she sought medical care,
she was shocked to nd out that the innocent looking mark was
skin cancer a combination of both basal cell cancer, and the
rarer but deadlier melanoma. This was
the beginning of a chronic struggle with
skin cancer, one that has included 47
excision surgeries and chemotherapy as
well as frequent visits to a dermatologist
to biopsy suspicious lesions. Ive had
basal cell, squamous cell and melanoma
cancers, along with irregular moles, said
Heather. Its been difcult physically and
disheartening emotionally.
While Heather is not the typical sun
worshiper, having grown up in the
center of New York not exactly the
sunniest of locations, she said, and
has regularly used sunscreen she is one of the 2.2 million
people who are diagnosed each year with skin cancer. The
American Cancer Society estimates that 12,980 people
will die from skin cancer in 2014, mostly due to malignant
melanoma, which is among the fastest rising cancers in the
United States.
Anyone can develop skin cancer, according
to Kenneth Mark, MD, skin cancer and
cosmetic dermatology expert practicing in
Manhattan and the Hamptons, New York,
although some people are more likely to
develop it than others. Sun exposure,
genetics, immune system problems and bad
luck can cause skin cancer, he said.
All skin cancers, said Dr. Mark, especially
basal cell and squamous cell cancers, develop
partly as a result of exposure to ultraviolet
(UV) light. Ultraviolet radiation is part of
the electromagnetic light spectrum that
reaches the earth from the sun. UV exposure
suppresses skin-cell related immunity and
causes mutations in the cells, which if not
Example of a skin cancer growth.

corrected by the immune system,
can lead to cancer. The two types
of UV light are UVB rays, which are
short waves that are known to cause
sunburns, and UVA rays, which are
longer waves that are more responsible
for lasting sun damage and signs
of aging. Both UVA and UVB rays,
whether from the sun or from artihcial
sources, such as tanning beds,
contribute to skin cancers.
Genetics play a part in the
development of skin cancer, too,
especially in the case of melanomas,
with a family history of melanoma
roughly increasing the risk by twofold.
Perhaps more important, said Delphine
Lee, MD, PhD, dermatologist and
cancer researcher of Los Angeles,
California, is genetic pigmentation
characteristics. Those with fair
skin, bright red hair and freckles are
at higher risk for melanomas, she
explained.
Those with immune system disorders
or who are taking immunosuppressants
for a chronic illness such as ulcerative
colitis, or post organ transplant are
at greater risk of skin cancers, too,
said Dr. Lee. Immune system cells
everywhere in your body are your
barrier against cancers, the hrst level
of surveillance, she added.
Recent research has also linked
certain strains of human papilloma
virus (HPV) with squamous cell skin
cancer. Sexually transmitted HPVs have
been implicated in the development of
cervical and anal cancers, as well as
oral cancer. What to look for? The main
types of skin cancer are basal cell,
squamous cell and melanoma.
BASAL CELL CANCER
The most common form of skin cancer,
basal cell carcinoma (BCC), begins
in the epidermis, or the top layer of
your skin. Because its linked with both
cumulative and occasional intense
exposure to the sun, its found on skin
regularly exposed to sunlight, such as
the face, ears and scalp. Early BCC can
look like a sore that bleeds, then crusts
over and heals, then opens again. It
may also look like an irritated patch of
skin, a pink growth or a shiny nodule.
It is most common in those over age
40, but can occur in younger people.
BCC seldom spreads to other areas
of the body, but if left untreated, it can
grow big enough that removal may be
dishguring.
SQUAMOUS CELL CANCER
Squamous cell cancer (SCC) is the
second most common skin cancer, and
typically occurs in those 60 years of
age or older. Like BCC, SCC starts in
the upper layer of skin and is often
found in areas that have been exposed
to the sun. It is also found in areas of
the body that have been exposed to
chemicals or x-rays and is linked with
cigarette smoking. It appears as a
growing bump, an open sore or a scaly,
crusted reddish patch.
Unlike BCC, SCC can be very
aggressive and spread to the lymph
nodes or other organs.
MELANOMA
Melanoma is the rarest form of skin
cancer, but it is responsible for 75
percent of all skin cancer deaths.
According to the Centers for Disease
Control and Prevention, the rates of
new melanoma cases among male
and female American adults as well as
teens have risen rapidly. It develops
in the pigment-producing cells
(melanocytes) in the epidermis.
While the exact cause of melanoma
is not known, risk factors include a
family history, a large number of moles
on the skin, fair skin and freckles and
ultraviolet radiation.
A melanoma can arise as a new
lesion or from a change in an existing
mole. Doctors use the ABCDE
acronym to help people know the
warning signs: Asymmetry, or the spot
not being symmetrical; the Border
being uneven, a variety of Colors
within the lesion, including brown,
black, red or blue; Diameter usually
larger than a pencil eraser; and
an Evolving nature, or a change in
character, perhaps itching, bleeding or
crusting over.
The good news about skin cancer
Virtually any skin cancer, even
melanoma, can be treated successfully
if detected early, said Dr. Mark, who
TANNING BEDS & SKIN CANCER
Its Ultraviolet light from tanning beds is as carcinogenic as smoking
cigarettes, claimed Delphine Lee, MD, PhD, dermatologist and cancer
researcher from Los Angeles, California. In fact, the rise of melanoma in young
women in their 20s and 30s has been directly related to the used of tanning
beds.
The International Agency for Research on Cancer calculates that if you start
using tanning beds prior to the age of 30, your risk of melanoma jumps by 75
percent. For this reason, the Food and Drug Administration (FDA) has recently
proposed new warnings on tanning beds as well as reclassifying them from low
to moderate risk for developing skin cancer.
suggests a yearly skin cancer screening at a dermatologists

ofhce. The best detection is a dermatologist's eyes," he
claimed.
Heather Haux agrees and while she believes that faithful
adherence to sun protection is crucial, she also believes that
education is key to prevention and early treatment of skin
cancers. Awareness is elemental to detection," she said.
SKIN CANCER TREATMENTS
New treatments for all forms of skin cancer are being
developed each year. While removal of the lesion is most
often used, topical drugs, radiation, chemotherapy and
photodynamic therapy (using a drug and laser light) are
often employed in more advanced cases or when surgery
can't be performed.
One form of treatment that's rapidly advancing is
biologic therapy, sometimes called immunotherapy, which
may be in the form of a pill, topical cream or injection.
!mmunotherapy is like releasing the brakes on your
immune system, helping it to go after the cancer," said Dr.
Nark. When it works, it works well, and produces a long-
lasting effect."
No treatment is without side effects, though, cautioned
Dr. Nark, which is one good reason for trying to prevent skin
cancers in the hrst place. MS&F
DOES SUNSCREEN HELP?
Is sunscreen the answer for skin cancer prevention?
Most health experts say that while it plays a role in
protection, its not good enough. Sunscreens do not fully
protect skin from all types of UV damage especially
from UVA rays. What is more, said Kenneth Mark, MD,
skin cancer and cosmetic dermatology expert practicing
in Manhattan and the Hamptons, New York, people
who rely solely on sunscreens often spend more time in
the sun and have more burns than those who use
other forms of protection, such as protective clothing,
hats, sunglasses and sun avoidance. People think, I put
my sunscreen on, Im protected, said Dr. Mark, which
is not exactly the case.
What is more, any protection youre gaining from
most sunscreens wears off after as little as 20 minutes,
said Dr. Mark. Then, unless more is applied to the
skin to renew the ltering protection, the sunscreen
chemicals that have been absorbed into the skin react
with unltered ultraviolet light to increase the production
of harmful molecules that can cause cellular damage.
While more research is needed to decisively answer
some of the questions regarding sunscreen effectiveness
and safety, the best bet is to limit your time in the sun,
particularly when its most intense, generally during the
hours between 10 a.m. and 2 p.m. And when youre in
the sun, cover up.
As for which type of sunscreen is best, Dr. Mark
suggests a micronized zinc oxide product. Its the way
to go for a safe and effective sunscreen, he explained.
It blocks out the full spectrum of UV light and doesnt
break down and cause molecular damage.
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COVERSTORY By Danielle Higgins Photos by JamesPatrick.com
It is far too often that long-
distance runners neglect to build
strength and explosiveness with
plyometric type exercises. It is best
to do these exercises two to three
times per week. Your running will
improve tremendously if you do these
consistently and with proper form to
prevent common injuries as well.
There are three ways to
incorporate plyometrics into your
running routine. The rst way would
be to do them before you run. This
would ensure that you are properly
warmed up for a workout and also
engage your fast and intermediate
twitch muscles. The second way
would be to execute them between
your intervals (I will give you an
example). Lastly, you can do these
exercises after you have completed
your run. This would simulate a race
type situation where your muscles are
already fatigued from your workout
and would activate the fast and
intermediate twitch muscles after you
have already depleted your slow
twitch muscles.
Here are ve staple plyometric
exercises that I would recommend.
PLYOS
FOR
RUNNERS
Switch Lunge
This is where you would
stand in a lunge position
and for 30 seconds, jump
stationary from your left
leg to your right. It is very
important to have proper
form on this exercise,
making sure that your knee
does not pass over the
plain of your toe in the
bottom of the lunge.
Become a faster,
better runner by
incorporating these
plyometric exercises into
your workout regimen.
Box Jump
This is a great
explosive exercise
that really activates
your quads, glutes
and calf muscles.
But, if you use
proper form by
using your arms to
propel you, it really
becomes full body.
I would do these
10-15 times as
quick as you can.
(Note: If you are
not at the gym and
are at the track you
could do these on
the bleachers or if
you're outside, a hill
will work, too!).
Single
Leg Hops
This exercise is
great at building the
calf muscles (and it
also helps to prevent
shin splints!). Stand
on one leg, lifting
the other leg, so
that all your weight
is relying on the leg
you are standing on
and hop in a cross
motion: front, back,
side to side. This
requires balance
and concentration.
Do as many as you
can for 30 seconds.
Frog Leap
Burpees
This is by far my
favorite plyo exercise.
It is just as it sounds.
You start standing,
bend at the knees and
leap out in front of
you as far as you can.
When you land, you
immediately execute
the burpee. Extending
your legs behind you
so that you are in
plank position, you
do a pushup, bring
your knees back
to your chest and
jump up vertically
with maximum effort.
Repeat this 10-12
times. That is one set.
Squat Jump
This plyometric exercise is one that every runner should not live
without! Two things to remember when doing this exercise: 1). Focus
on landing soft, and 2). Explode off the ground quickly. As you are
standing, squat down to a 90-degree angle and explode up as fast
as possible and as high as possible (maximum effort). Repeat this
12-15 times. MS&F
In-Between Training
with Plyo Exercises
If you want to do plyos in-between a track workout,
it would be an excellent test of your cardiovascular
condition! Depending on the event you are training for,
the distances can vary. But, for example, this would be a
great workout if you are training for a 5K.
First, warm up properly, stretch and do a few strides
before you begin.
Start with a 1,200m run slightly faster than your
goal race pace.
Rest 30 seconds and choose 2 of these 5 plyometric
exercises to do.
Rest 30 seconds and jump right into an 800m run.
(This effort should be at 10 percent faster than your
effort on the 1,200m.)
Rest 30 seconds and do 2 more of the 5 exercises.
Rest 30 seconds and jump into a 400m run. (This
effort should be 100 percent!)
**NOTE: Imagine yourself nishing the race and focus on
pushing through the fatigue.**
Do the last plyo exercise and then sprint for 200m.
Lastly, always make sure you nish your workout with
proper stretching!
STAYACTIVE By Dana Robinson
Youve nally decided to enter your
rst marathon to conquer 26.2 miles of
asphalt in exchange for a tter body and
bragging rights. There are new running
shoes to be purchased, a practice
schedule to commit to, and perhaps the
most important decision of all selecting
your running partner.
The person you choose to train with
will be by your side for months at a time.
And since distracting yourself with your
iPhone during your run is not an option,
youll basically be left having to actually
talk with this person a lot. Here are a
few tips to ensure that you choose wisely.
Energy Matchers
!t's always best to hnd someone whose
energy matches your own. !f you hnd
it helpful to engage in conversation to
take your mind off of the heatfcoldf
fatiguefsweatfpain in your left knee
during your runs, then hnd someone
with whom the conversation will how
Running Buddies
easily. But you also want to make sure
you don't get stuck with someone
who drones on incessantly and makes
running a tedious event that you
dread. Training should be a joy that
brings you one step closer to crossing
the hnish line on your big day.
Similar Schedules
!f weekday evenings work best for your
practice runs, then working out with
a workaholic is most likely a bad idea.
You're practically guaranteed a host
of cancellations due to special work
projects, meetings that run late and
business trips. !t's always best to hnd
someone with a similar schedule who
is consistently available to maximize
your workout time. Once you've
determined that your schedules mesh
and that you can hnd convenient times
for both of you, you want to make sure
that you can count on your partner
to show up so you can get right to
work," says Joan Pagano, a certihed
personal trainer who has completed
seven marathons. One of the best
ways to do this is to try to coordinate
a sit-down with a potential running
buddy and plan your calendars out a
few weeks in advance, leaving room
for the inevitability that one of you will
have to cancel from time to time for
one reason or another. Just try not to
make it a habit!
Similar Goals
The idea of partnering up with
someone who's training for her third
!ronman triathlon while you're just
hoping to complete your hrst half-
marathon may sound like a good
idea. But it's a strategy that you
probably want to avoid. The length and
intensity of weekly running schedules
can vary vastly depending on your
running goals, so you might feel more
comfortable with someone who's
Want to train for a marathon,
but need some help training?
A running partner can be
just the ticket. But, you must
choose wisely. Here's how!
preparing for the same type of race. If youve got someone
whos got the same goals then you guys are rowing in the
same direction, says Joe De Sena, founder of the obstacle
racing challenge, Spartan Race. Youve both got your eyes
set on the same target.and one of you is not going to veer
off to the right or left. Veering off track, perhaps in the
direction of workouts that are too intense, may cause you to
veer away from running completely.
Choose More Than One
We all have people in our lives who fulhll different needs,
and your running partner (or partners) is no exception. If
you prefer not to be tied down to one running partner, then
you can run with a few different friends or with an ofhcial
organized group. My running partners were a core group
of three women, but we had many others who came and
went over the years boyfriends, friends who came to
cheer us on. It was a wonderful experience of friendship and
support, continues Pagano.
Running with a variety of people can also help keep you
on task. If your schedule changes and you arent able to
run with an ofhcial running group, which typically meet at
the same time and place each week, you can catch up with
your friends and set your own course. With the group of
friends I train with, we are able to pick when we want to
meet, how far we want or need to go, and just do it, says
Briana Sharp, a Southern California runner whos completed
six half-marathons. People come when they can make it,
and train on their own when they cant. Its nice to have
the camaraderie of a group of friends, and I also feel
accountable by training with them.
Positive Disposition
Perhaps the most important attribute to look for in a
running partner is a positive attitude. Its extremely easy to
decide that marathon training is too tiring and far too time
consuming. So, instead of hnding someone who complains
about getting up early to run or just moans and groans
about life in general, look for a partner who can help you
kick those occasional negative thoughts out of your head
and give you the encouragement to keep going. MS&F
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FITFOCUS By Robyn Baldwin, PTS, CFP Photos by JamesPatrick.com
Shoes on. Headphones in. You
are ready for your run. As you step
out the front door, you are excited to
start increasing your mileage a little
bit more on this glorious morning.
A few quick leg swings to warm up
the legs and hips and youre ready to
head out. As your feet start pounding
the pavement you feel a shooting
pain in your knees. Maybe it will
go away in a few steps? Nope. The
pain is still there and getting worse.
Do you turn around? Maybe just a
short run. And, all of a sudden, youre
hobbling home.
Patellofemoral, IT Band syndrome,
otherwise known as runners knee,
are all words that runners dread
hearing from their physiotherapists
or chiropractors. With the help of
chiropractor Joe Vomvas (BPHE, DC,
CSCS) and yoga instructor Heather
Gardner, here are three strengthening
exercises and three yoga poses to help
with your rehabilitation or to use as
preventative measures so you dont
have to deal with tight IT bands that
cause knee pain.
The following strength exercises
target your side glutes to strengthen
them so your IT band wont pull
tight to overcompensate for weak
glute muscles. The yoga poses are
a great complement to the strength
exercises and ensure you are relaxing
WKH JOXWHV DQG KLS H[RUV DIWHU D
workout. Perform them together or
take time to hold these yoga poses
after your run.
Got pain? Here are some great
strength and yoga training moves that
will help you run pain free.
PAIN-FREE
RUNNING
1
Hip Abductions
Lie down on one side with legs straight out in front of you or with the bottom leg bent at a 90-degree angle. Point your toes forward
and lift your top leg off the oor as high as possible with your big toe turned towards the ground to activate the glute medius (side)
muscle. Lower your leg stopping before your foot touches the ground. Complete 12 to 15 repetitions with a half second pause at the top
of each rep. Switch sides and perform the repetitions with the other leg. Complete 3 sets on each side.
2
Clamshells
Lie down on one side with your hips and knees bent at a 45 degree angle.
Your top leg is in line with the other with your heels together. Keep your feet
together and lift your top knee as high as you can without moving your pelvis.
Dont allow the bottom leg to come off the oor. Hold the top position for a
second and then lower back to the ground. Complete 12 to 15 repetitions in
a slow controlled manner. Switch sides and perform the repetitions with the
other leg. Complete 3 sets on each side. Increase the intensity of exercise by tying an exercise
band around your knees for increased resistance.
3
One Leg Squat
on Bench
Stand in front of a bench.
Raise your hands out in front
of you for balance. Keep
your back straight, chest up
and focus on not leaning
too far forward. Squat down on the right knee
and kick the left leg straight out. Let your rear
hit the bench, then pop back up, keeping your
core tight and engaging your glutes. Dont
fully lock the knee at the top of the standing
position. Build up to 10-12 repetitions each leg.
Complete 3 sets on each side.
STRENGTH EXERCISES
2
Pigeon Pose
You can begin from downward dog pose or on all-fours.
Slide your right knee forward to the back of your right
wrist; at the same time angle your right shin under
your torso and bring your right foot behind your left
wrist. The outside of your right shin will now rest on
the oor. Slowly slide your left leg back, straightening
the knee and descending the front of the thigh to the oor. Lower the
outside of your right glute to the oor. Position the right heel just in front
of the left hip. The right knee can angle slightly to the right. Your left leg
should extend straight out of the hip. Exhale and lean forward for a few
breaths. You can reach your arms forward or stack your hands and rest
your forehead on your hands. To lift up, slide your hands back toward
the front shin and push your ngertips rmly to the oor. Lift your torso
away from the thigh. With your hands pressed into the oor, ip your left
toes to press the left leg into plank and lift your right leg back to join it
for downward facing dog. Take a few breaths, move to the other side or
drop the knees to all-fours and repeat with the legs reversed for the same
length of time.
YOGA MOVES
1
Fire Log Pose
Slide your left foot under your right leg to the outside of your right hip and lay the outer leg on the oor. Then, stack
your right leg on top of the left. Be sure the right ankle is outside the left knee (so the sole is perpendicular to the
oor). If you have more exibility in the hips, you can slide your left shin forward directly below the right to increase
the challenge, otherwise, keep the left heel beside the right hip. If youre tight in the hips, you may nd that bringing
the ankle to the outer knee is difcult or uncomfortable. In this case, simply sit with your shins crossed. Press through
your heels and spread your toes. Keeping your front torso long, exhale and fold forward from your hips. Be sure not
to round forward from your belly; keep the back long. Lay your hands on the oor in front of your shins. As you inhale, lengthen
and as you exhale fold deeper. Hold 1 minute or more. Inhale the torso upright and uncross your legs to come out of the pose.
Repeat for the same length of time with the left leg on top.
3
Half Lord of
the Fishes
Pose
Sit on the oor with
your legs straight out
in front of you. Bend
your knees, then slide
your left foot under your right leg to the
outside of your right hip. Lay the outside
of the left leg on the oor. Step the right
foot over the left leg and stand it on the
oor outside your left thigh. The right knee
will point directly up at the ceiling. Press
the right hand against the oor just behind
your right buttock, and set your left upper
arm on the outside of your right thigh near
the knee. Exhale and twist toward the
inside of the right thigh. With every breath
lift a little more through the chest, pushing
the ngers lightly against the oor to help.
Twist a little more with every exhale. Be
careful to twist through the entire length of
the spine; dont concentrate it in the lower
back. Hold for 1 minute, then release with
an exhale, return to the starting position,
and repeat to the left for the same length
of time.
MENTALLYFIT By Kimberly Miller
While running is often attributed to being a physical sport,
many agree that its even more mentally demanding. Establishing a
mindset to power you through ultra races and training is essential
for success.
When you challenge yourself to push harder than before,
you are more inclined to hit a breaking point. Its at that moment
that attitude makes the difference. Youre ability to push past the
obstacles that you are up against and move forward is a major
determinant of your success. Joe DeSena, ultra marathon runner,
co-founder of the Spartan Race and author of SPARTAN UP: A Take-
No-Prisoners Guide to Overcoming Obstacles and Achieving Peak
Performance in Life, believes that attitude can be taught. Hes seen
countless people succeed by watching them challenge themselves
on a continual basis. The way to improve your attitude is to push
through adversity. Once you have seen the dark side, you push
through until that dark phase comes to an end, and everything after
that appears brighter and more hopeful, said DeSena.
What are the strategies one employs to create the proper
mindset for ultra running success? Below are four tips to help you
along your journey.
1. REMEMBER ITS NOT ALWAYS EASY
People dont enroll in races because they are easy. They expect
to be challenged. Go into the race knowing it will be difhcult
but believing you will be successful, DeSena recommends.
Racing is a metaphor for life. You will hit many obstacles
over time but you have to work to move through them. With
persistence and dedication you, will overcome them.
2. ENACT POSITIVE SELF-TALK
Create phrases and statements that empower you to believe in
yourself. Scottsdale-based ultra-marathon runner and mother
of two Lisa Kravetz believes that ultra running requires a
tremendous amount of positive self-talk. Its all mental, she
said. Kravetz quickly learned a few years back when she took
up ultra running that runners often hnd themselves alone with
their thoughts out on the trails. With miles and miles ahead of
them, they have to develop a mindset for success. There is no
room for fear or negativity.
3. VISUALIZE SMALL VICTORIES
The best way to approach racing and training is in small
steps. When you consider the overall goal of completing races
longer than 50K (and often much farther) its overwhelming
for many. Rather than thinking of the race in its entirety,
imagine small milestones. While running, only think about the
next few miles. Breaking things into stages makes them more
manageable.
4. MAINTAIN PASSION
Nearly all runners have hit a point where they feel like they
lack motivation. In these times, its important that you make
small changes. Seek out new resources, train with a different
group, explore courses you have never run and surround
yourself with positive energy. Despite their skill, the most
seasoned ultra runners typically feel as if they have not yet
arrived. They are on a constant quest to fulhll their inhnite
potential. MS&F
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MAXCHAMP By David Calhoun, 2013 MaxForm Life Challenge Champion
This time last year I had my
hngers crossed hoping ! was going
to win the 2013 NaxForm Life
Challenge and was working towards
becoming a personal trainer. This
year ! hnd myself cheering on
other 201+ NaxForm contestants
and being even closer to my goal
of becoming a trainer. ! recently
earned an apprenticeship with two
different trainers, Alex Croteau and
Demetrious Farrior at D-Fit. ! love
their different styles of training and
approach to getting results. Also
!'m working on my NASN Sports
Nutrition Certihcation thanks to
Artie Quaranta (Wilmington, NC
Nax Nuscle). Artie and Eileen have
become a part of my family and are
always ready and willing to share
their knowledge and time. They have
treated my father with the same
respect and love. Nax Nuscle is a
lot more than just a business to me
and ! am forever grateful for all that
Artie and Eileen do for my family.
! am working harder and harder to
better myself each and every day. !
am constantly telling myself to stay
patient and keep working harder day
in and day out, one move at a time.
! love putting in the hard work but
it is nice to hnally see the results of
my diligence and dedication. ! love
it! For the hrst time in my life !'m
pursuing a passion rather than a job.
! can't wait to get up every morning
with a smile on my face and eager to
get to work.
Sometimes it is hard for me to
stick to my plan and have faith
in something ! can not see right
away. Whenever !'m a little shook,
unmotivated or even a little scared,
! remind myself of my favorite
DON'T STOP
AND DIG DEEP
Find 2013 MaxForm Life Challenge Champion, David Calhoun, and many others like him on MyMaxMuscle.com.
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Nuhammad Ali quote, "!mpossible
is nothing." Then, ! take deep
breath and take another step
towards my goals. Failure is
not my biggest fear; it's
knowing that ! didn't try
hard enough that would
kill me the most.
Once again this year
!'ve put myself in a
position to be better
than ! was last year,
and for the hrst
time !'m starting to
understand what
patience means and
how important it
is. Nothing worth
having comes
easy. !t takes
time, hard
work and
persistence
to reach your
goals. !'m
truly grateful
for all the help
and support that
! get from everyone in my life.
This is only the beginning, and if
! continue to work hard and have
patience, good things will continue
to come my way.
Now that it's July, that means
the 201+ NaxForm contest is over.
That's doesn't mean it's time to
stop giving it your all. Win or lose,
you've got to continue to move
forward on your journey, giving it
everything you've got and letting
nothing stop you. Keep pushing
and dig deep. You are worth it.
Until we hnd out the results, !
wish you all the best of luck!
MS&F

MAXHEROES By Jackie Classen
BECOMING
A RUNNER:
I DO IT
FOR THE
CHALLENGE
When you meet Amy Wieser, the petite, t
woman exudes a quiet condence. Her short hair
bounces around and ashes the sun almost as
brightly as her smile. This image is a stark contrast
to the day Amy rst walked into Farrells eXtreme
Bodyshaping (FXB) in Colorado Springs and met
owner Mark Vohsman in June 2012. In fact, Mark
said, she is not the same person, not even close.
The person who walked through the doors at FXB
was terribly insecure, very self-conscious and had
low self-esteem. Amy was so insecure her friend
Lorrie Neppl did most of the talking for her that rst
day. Today Amy is a runner, a FXB instructor and an
inspiration to many. She has made tness her passion
and discovered the joy of running in the process.
MASSIVE ROADBLOCK
Amy was 100 percent convinced she could not
do the FXB workouts, especially the kickboxing
classes. The majority of her fears stemmed from
the fact that not only was she very out of shape
and overweight, but she also had endured multiple
foot surgeries and each foot had a complicated
series of plates and screws that held it together.
The mere concept of training, either barefoot or
with kickboxing shoes, just about scared her off
before she even began. The concept of running
was even more out of the question. This initial fear
was a massive roadblock that Amy had to mentally
and physically overcome.
According to Mark, When a new person walks
through our doors at FXB and asks questions about
our program, we show them we are relatable
because weve been there and we understand. Its the been there
done that concept. In Amys case, Mark and her friend Lorrie
believed in Amy before she could believe in herself.
ACTING ON FAITH
Acting on faith, Amy signed up for FXB that day in spite of her
doubts. She worked hard and she was willing to try but it took a lot of
convincing before she could really see the possibilities for herself.
FXB provides members with a unique sense of support and
community; they accept members as they are when they walk in the
door. For Amy, this is just what she needed, when she needed it. Mark
said, At FXB we dont care about your past. We care about where
you are going.
Besides FXB, Amy reached out to Dan Classen, franchisee of
Max Muscle Colorado Springs store for expert advice on proper
supplementation. She used Max Muscle's Max BCAAs, High 5 protein
and GlutaMatrix, as well as Carnivore and Karbolyn to help her
recover and properly fuel her body.
As Amy worked to transform her body, she was able to slowly
increase her endurance, and despite serious concerns about her
feet, she made huge progress. When doing my htness evaluation
beginning with FXB, I couldnt even run the full mile," Amy said. I
think it was late September 2012 when ! hnally ran the one mile
without stopping!
Amy was determined and signed up for the National FXB Year Long
Challenge and committed a full year to
her transformation.
Amys friend Lorrie and the entire
Farrells community continued to
encourage Amy to continue testing
the limits of what she was capable of
doing. During the Super Bowl 2013,
Lorrie convinced Amy to run a weekend
5K with her and Amy accepted. When
! crossed that hnish line, it felt great
because I didnt know I could do that!
Amy beamed.
It was that success that planted the
seed in Amys mind to set her next
huge goal to run a half marathon and
she picked the October 2013 Denver
Rock n' Roll Half. I wanted to write in
my one-year Farrells FXB competition
essay that I was training for a half
marathon, she said.
BIT BY THE RUNNING BUG
By mid 2013, Amy was decidedly bit
by the running bug. The challenge and
concept of having a difhcult goal to
work toward motivated her, and she
quickly put winning race medal after
medal on her list of accomplishments.
The races themselves are fun, she
said. In fact, during the last Denver
Rock n' Roll Half
Marathon, it was
a lot of fun; I was
talking to people
while I ran and I
wasnt even out
of breath. When
I passed the
halfway point I
noticed my pace
was signihcantly
better than anything
Id run before. I
hnished in 2 hours
and 17 minutes!
After committing
a year to trans-
forming her mental
and physical state,
Amy became
someone she never
thought she could
be. Now, not only is
she ht and lighter,
she is proud to have
been named a Top
10 Farrells 10K
One-Year Challenge
Finisher. Shes a
veteran runner and
shes inspiring others daily.
WHY SHE RUNS
Today Amy has so many races
scheduled it's hard to ht them all in.
Now running to me is all about the
medals and the mental challenge,"
she said. I need to set up the next
challenge after ! hnish one!"
AMYS RUNNING TIPS
1. Follow a training schedule for your
race. You can hnd one free online.
2. Hydrate and fuel properly. Make
eating clean a priority and hydrate
really well the days prior to a race
event.
3. Great supplements can really help
your body recover faster.
4. HAVE FUN!
NEXT GOAL
Amy has learned to believe in herself
and set new goals. My ultimate goal
for next year is to do the Pikes Peak
Ascent, she said.
FAVORITE PRE-RACE MEAL
Max Muscle's High 5 protein with
oatmeal. MS&F
Amy Wieser and Mark Vohsman
@
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FASHIONPICKS By Lisa Maiorana Photos by JamesPatrick.com
Make a bold, colorful splash
Deck Piping
Underwire Bikini Top
and Hipster Bikini
Bottoms with Band
Top $80, Bottoms $54
at TommyBahama.com
The imminent arrival
of hotter days has
us diving right into
swimwear styles that
are great for lounging
poolside or for an all-
out bonre and
smores fest.
@
Penelope Bandeau
Halter Top
$45 at Dmilikah.com
Ruched Bikini
Bottoms
$36 at DiviinemModestee.com
@
colorful splash this summer!
@
@
Osage Beach
boardshorts
$49 at DryDudz.com
Sunset Sky Halter
Top and Sunset Sky
Side-Shirred Hipster
Bikini Bottoms
Top $94, Bottoms $63
at TommyBahama.com
@
Jewel of the Nile
Push-Up Monokini
$75 at Leonisa.com
@
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Amani Gold
One Piece
$80 at Dmilikah.com
Naples Tonal
Tropical Trunks
$58 at TommyBahama.com
@
@
Reversible Bandeau Top
$80 at Leonisa.com
Retrodot Bottoms
$99 at DiviineModestee.com
@
Naples Happy Go
Cargo Trunks
Find more photos from this
hot swimsuit shoot on our
Facebook page:
www.facebook.com/
maxsportsandtness.com
Map Floral Bandeau
One Piece
GUYPICKS By Abby Hoeffner
Neatly Belted
Add a stripe of color with the American
Beltway web belt. The neutral tan
paired with baby blue will blend with
almost any outt, but we love how it
merges the shirt and shorts in this look.
$11.21, SierraTradingPost.com
ALL-AMERICAN
BEACH PARTY STYLE
Hot summer days ow into long summer nights and its during these idyllic days
that the ubiquitous cookouts, poolside parties and beach gatherings take center
stage. Show up in that effortless-looking blend of preppy-casual that says,
I care how I look, but Im also here to have a good time.
Off-the-cuff Classic
We love this Hugo Boss contrast knit top in orange. The
contrasting stitching takes it from a boring basic to a classic
with an edge. Plus, the slim t will show off all your hard
work. $153, US.StuartsLondon.com
Casual Time
This gents water-resistant Kahuna watch has
a PVD gold-plated case and is powered by
a quartz movement. We love how the brown
leather strap looks like a bracelet for a laid-
back vibe. $35.56, WatchShop.com
Topped Up
This Bailey of Hollywood Tennessee straw fedora hat is just
the thing to pull off that dashing air of sophistication perfected
by southern gentlemen. Youll not only look dapper, but smart,
too, as you stylishly block the suns harmful rays.
$31.95, SierraTradingPost.com
Walk On
The Sperry Top-Sider Sperry Cup is a perfect
collaboration of low-prole sneaker and boat
shoe. On the water or off, its the perfect
casual shoe for summer. Just skip the socks.
Please. $90, Zappos.com
Fun Flair
Show that you dont take
yourself too seriously in
these embroidered derby
Whales Club shorts from
Vineyard Vines. The mid-
weight cotton twill offers
comfortable yet sturdy
wear to last through your
warm-weather adventures.
$98.50, Zappos.com
MORE MAN
IN STORES NOW!
MMSN is proud to introduce the X-SERIES, a cutting-edge line of superior supplements scientifically developed by the MMSN
Research & Development Team to maximize a mans ability to build more muscle, increase energy & endurance levels and enhance
stamina & vitality. Each of the products in the X-SERIES can be used individually but have been designed to work synergistically with
each other so they can be combined for maximum results. Become More Man.
BEAUTYPICKS By Lisa Maiorana
SPF
According to the Skin Cancer Foundation, skin cancer is the most common form of cancer in the United States. More than
3.5 million skin cancers in over two million people are diagnosed annually. To learn more about what you can do to protect
your family, check out SkinCancer.org and get your hands on some of these products for safe fun under the sun.
Organic Love
Designed with coconut,
aloe and jojoba, the non-
nano natural mineral zinc
sunscreen by Juice Beauty is
made for an active outdoor
lifestyle. The water-resistant
sunscreen provides SPF
30 and blends smoothly
into skin, leaving no white
residue behind.
$16, JuiceBeauty.com
Sensitive Skin
Clinically proven to
even out skin tone and
improve brown spots in
just four weeks, this oil-free
hyperallergenic and non-
comedogenic sunscreen is
ideal for sensitive skin while
providing SPF 30.
$14.99, Aveeno.com
Lip Treatment
Give your kissers sun block protection with the SPF 30 Sport
Treatment lip balm by Kiss My Face. The infused balm has natural
beeswax, coconut oil, vitamin E and shea butter. It soothes skin
naturally and has a hint of mint. $3.49, KissMyFace.com
Natural Glow
Every girl loves makeup,
but not during the hot
weather season when
oil based foundations
melt right off. Instead,
dust your face with
loose mineral powder
by Cleure. Blended with
SPF 20, this skin nisher
covers imperfections,
offers a satin nish and
shields against UVA and
UVB rays. $20, Cleure.com
Mane Care
Add a hint of color and keep tresses dazzling with
TouchBackPlus sulfate-free shampoos and leave-in
conditioners. Available in eight colors, this product
hydrates and protects hair from UVA/UVB rays.
$29.95, TouchBackPlus.com
Bumming It
Give your skin some much
needed love with Sun Bum
continuous spray sunscreen.
Provided in an aerosol spray
can for people on the go, this
sunscreen is perfect for fast
application and hard to reach
places. Available in broad
spectrums, but we prefer SPF
70 for added protection.
$15.99, TrusttheBum.com
LipoRED is a targeted fat burner containing the most
powerful legal ingredients available in order to promote the
most efficient fat burning metabolism, elevate the bodys
thermogenic furnace, suppress appetite and provide intense
and extended energy. LipoRED was specifically designed to
attack deep fat stores through multiple pathways by 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 is
available exclusively at Max Muscle Sports Nutrition.
A TARGETED
APPROACH TO
FAT BURNING
Jen Stevens
IFBB Bikini Pro,
Team MAX Athlete
www.maxmuscle.com
$IET 7EIGHT ,OSS s 3PORTS 3UPPLEMENTS s #USTOM .UTRITION 0LANS
For More Than 20 Years Max Muscle Sports Nutrition (MMSN)
Has Been Driven by Science and Defined by Quality.
Max Muscle Sports Nutrition's focus on superior quality begins
with product formulations that are strictly based on sound
scientific research and coupled with the sourcing of only the
finest raw materials and ingredients. All MMSN products are
then manufactured in cGMP facilities in the USA.
Max Muscle Customers Get Results Because In
Addition to Our Superior Quality Line,
We Provide Solutions.
Every Max Muscle store is equipped with a Certified Fitness
Nutrition Coach who can create your very own customized
nutrition plan. The proper guidance and education delivered by
an experienced, trained professional ensures you get the best
supplements for your needs and you learn how to use them
correctly to maximize your results!
Max Muscle Sports Nutrition has been a trusted name for
more than two decades. We have improved millions of lives over
the years because we are committed to providing our customers
with the best in quality supplements and solutions through
greater education.
Visit a Max Muscle Sports Nutrition store today and experience
what makes Max Muscle Sports Nutrition the best.
Driven by Science. Defined by Quality.
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By Kimberly Miller VITALNUTRITION
Fire Up
the Grill
Tips and recipes for summer barbecuing.
Summer is here and families around
the country are ring up the BBQ grill.
Barbecuing is as an excellent way to
cook as it helps bring out the avor in
food. Following a few simple tips will
help you create a healthy, delicious meal
the entire family can enjoy.
Prep Your Grill
Colin Noody, certihed executive chef at
Nonterrey Peninsula Country Club in
Pebble Beach, California, suggests pre-
heating your grill to 325-+00 degrees.
This helps kill any lingering bacteria and
prevents protein you cook directly on
the grill from sticking. Oiling up the grill
is helpful and can be done by slicing an
onion in half, sticking it with a carving
fork, applying olive oil to it and running
it along your grill top prior to heating.
Grill Fish More Often
Fish is easy to grill and is packed
with nutrients. Placing hsh on tinfoil
coated with non-stick cooking spray
or spritzed with olive oil when grilling
can help prevent it from sticking. When
hsh is thoroughly cooked, the meat
will hake easily with a fork and will
appear opaque throughout. !f any part
of the meat is still glossy and partially
translucent, then it's not done.
Choose Lean Cuts of Meat
The American Heart Association
recommends a diet low in saturated fat.
Choosing lean cuts of meat provides a
healthier option. Remove any excess fat
prior to grilling meats and buy choice"
or select" grades rather than prime.
Remove skin prior to cooking or eating.
Cook meat on medium to medium-low
heat to avoid charring.
Brine Your Meat
!f you want to really pack in the havor
and tenderness, brine your meats
prior to cooking. Brining is a process
whereby you use salt, herbs and spices
to marinade your meat. This process
can take up to 2+ hours so it requires
some preparation prior to cooking.
When it comes to barbecuing, we tend
to stick to what we know, including
using sauces, marinades and rubs. Step
outside of the box and work that brine!
This is an amazing way to keep your
proteins wicked juicy and impart havor,
too," says Beau NacNillan, celebrity
chef and executive chef of Sanctuary at
Camelback Nountain in Scottsdale, AZ.
Turn the page for delicious recipes!
SOUTHWEST TURKEY BURGERS
Serves 4-5
Ingredients
1 pound of 99/1 percent
lean ground turkey
1 cup nely diced red pepper
cup of nely diced white
onion
1 tsp. chili pepper
1 tsp pink salt
tsp. pepper
2 cloves fresh minced garlic
1 4 oz can of diced green
chilies
2 eggs
Directions
Dice all vegetables. Combine vegetables, green chilies, 1 egg, seasonings and turkey and knead thoroughly. Crack the other egg
in a bowl, whip and set aside. Divide turkey into 4-6 equal patties. Set grill to medium heat. Take each turkey patty and dip both
sides in egg. Immediately after dipping turkey patties in egg place on grill. Cook patties on grill for approximately 30 minutes
ipping periodically. Serve patties on top of lettuce or kale and tomatoes topped with mustard or on a whole wheat bun. For
extra spice add diced fresh jalapenos. Egg whites can be substituted for whole eggs.
EZEKIEL CRUSTED TILAPIA
Serves 4
Ingredients
4 tilapia llets, thawed
1.5 slice of Ezekiel bread
1 cup of lemon juice
1 tbsp. onion powder
tsp pink salt
1 tsp. mustard powder
2 tsp. paprika
1 tsp. garlic pepper
2 egg whites
tsp. olive oil
Non-stick cooking spray
Tinfoil
Directions
Place thawed tilapia llets in Ziplock bag with 1 cup of lemon juice. Marinate in refrigerator for 1 hours. Using a food processor
grind Ezekiel bread into crumbs. Add all seasonings to bread crumbs, mix and place mixture in a Ziplock bag.
Combine tsp. of olive oil and 2 egg whites to a bowl. Remove tilapia from Ziplock bag, dip in egg white mixture and place
in bread crumb mixture. Rub thoroughly until llets are coated with bread crumbs. Spray sheets of tinfoil with nonstick cooking
spray and place one tilapia in center of each sheet. Top with extra bread crumbs. Heat grill to medium and cook tilapia for
approximately 15 minutes or until sh is white and aky. Pair with fresh steamed veggies and Inca red quinoa. If desired
squeeze fresh lemon on top of tilapia before serving.
CHEF COLIN MOODYS BASIC BRINE RECIPE
Ingredients
cup Kosher Salt
cup sugar in the raw
1 thinly sliced lemon
1 large spring rosemary
2 quarts of warm water
Directions
Measure sugar and salt into a gallon size container. Squeeze the lemon juice from the slices over the sugar and salt then drop
slices into the container. On a cutting board crush rosemary with a rolling pin and add to container. Pour warm water into the
container, stirring to distribute avors and dissolve sugar and salt. Chill to 40 degrees before use. MS&F
Nutrition Consultations
Meal Planning
Full Body
Composition Analysis
maxmuscle.com
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Copyright Susan Irby, the Bikini Chef
2014 By Susan Irby BIKINIKITCHEN

Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
NUTRITIONAL
INFORMATION
PER SERVING
Serving size: 2 crepes
Calories: 271
Fat: 12.4g
Saturated fat: 7.1g
Carbohydrates: 26.6g
Sugars: 17.2g
Protein: 6.9g
Fiber: 3.3g
Sodium: 205mg
Kick it in to high gear this summer with the E (for energy) foods and
endurance. We all know that summer is the time for outdoor parties, grilling and
chilling with friends and family and dining poolside. There is no reason all this
fun has to interfere with your htness goals. Keep your eye on foods that provide
an energy thrust that also stand the test of time by elevating your endurance
capability. Fresh, natural foods can take your sports performance to the next level
through what I have termed the E foods.
E foods are those that contain natural sugars, have slow-releasing carbs and are
rich in antioxidants. These foods also help reduce inhammation in the body and
promote positive muscle development and repair in performance and recovery.
These E foods are the new superfoods. Examples of E foods include oatmeal,
cherries, bananas, kale, walnuts, bananas, sweet potatoes, quinoa and whey.
Thinking E foods are boring? Its summertime and there is nothing boring about
summer. This month's recipe satishes your post-grilling sweet tooth while still
encouraging the best in what E foods are all about energy and endurance. Ricotta
cheese is made from whey and supplies vital proteins, blueberries supercharge with
antioxidants, and one of my go-to ingredients, quinoa, gives power and punch to
this recipe with protein, hber and slow-releasing low glycemic carbs. MS&F
BLUEBERRY
QUINOA CREPES
WITH LEMON
RICOTTA
Serves 4
Kick It In
WITH 'E' FOODS
For LEMON RICOTTA

2 cups part skim milk ricotta cheese
Fine zest of one medium lemon
Fine zest of medium orange
For blueberry sauce
1 pint fresh blueberries
1 tablespoon sugar
1 teaspoon real vanilla extract
1 heaping tablespoon chopped fresh mint leaves
2 tablespoons distilled water
For crepes
2 cups quinoa our
3 large eggs
teaspoon sea salt
2 cups almond milk
1 tablespoons melted butter
2 teaspoons real vanilla extract
1 tablespoon sugar
2 tablespoons brandy
2 tablespoons water, if needed, for texture
DIRECTIONS: Make ricotta lling by stirring together
the ricotta, lemon and orange zest. Place in the
refrigerator until ready to serve.
Start blueberry lling by stirring together
blueberries, sugar, vanilla extract, mint leaves and
water in a small saucepan over low heat on the
stovetop. Allow to simmer until slightly thickened, about
30 minutes. Set aside.
In a medium to large mixing bowl, whisk together
quinoa our, eggs, salt, almond milk, butter, vanilla,
sugar and brandy, and water, if needed not throwing
in together at the same time but rather incorporating
ingredients as you go. The mixture should be thin but
not overly watery; denitely not thick.
Heat a crepe pan or cast iron skillet to high heat
spray with nonstick spray, if needed, for non-cast
iron skillets. Pour cup-fuls of quinoa batter onto the
preheated skillet and tilt to spread out batter into a
thin layer. This is one time you want the batter to be
thin. Cook one side until golden brown, about 30 to
40 seconds, depending upon the heat of your skillet
and the thickness of the crepe. You should begin to see
bubbles as you do with pancakes. Flip crepe over and
cook another 20 to 30 seconds or until golden brown.
Remove and set aside until all crepes are cooked.
To serve, place 2 tablespoons of ricotta mixture in
the center of one crepe. Fold in half and then fold in
half again. Top with Blueberry Sauce, a few chopped
mint leaves and a hint of lemon zest for garnish. Enjoy!
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FOODFOCUS By Kimberly Miller
VS
Which one is better for athletic performance and recovery?
Nutrition is a vital component of sports
performance. Determining ones dietary
needs is individual to each person, but a
great deal of research lends toward the
importance of implementing a balanced
plan. All the energy we need not only
for life but performance can be broken
down into three primary categories:
carbohydrates, protein and fat.
Many experts agree that
carbohydrates are an essential source
of energy for athletes. Internationally
respected sports nutritionist, registered
dietician and author Nancy Clark
explains that, No matter what sport
you play, carbs provide the energy that
fuels muscle contractions. Once eaten,
carbohydrates break down into smaller
sugars (glucose, fructose and galactose)
that get absorbed and used as energy.
Any glucose not needed right away
gets stored in the muscles and the liver
in the form of glycogen. Once these
glycogen stores are hlled up, any extra
gets stored as fat.
Protein, on the other hand, is the
building block for muscles, bones, skin,
hair and other tissues. When insufhcient
levels of carbohydrates are consumed,
the body defaults to using protein to
make glucose for energy, resulting in an
inability to build and maintain muscle.
A 2011 review published in the Journal
of Sports Science revealed that one
of the primary reasons for fatigue in
endurance athletes was carb depletion,
suggesting that careful attention be
paid to consuming adequate amounts of
carbohydrates.
How Many Carbohydrates
Does an Athlete Need?
The amount of physical activity and
the rate of glycogen depletion are the
primary determinants of carbohydrate
consumption. Both high intensity and
low intensity workouts over a long
period of time require increased levels
of carbohydrates. Most of an athletes
caloric intake should be comprised
CARBS
PROTEIN
of carbohydrates. Carb-loading is a
term often referred to by athletes who
increase their carbohydrate intake to 70
percent of their diet prior to an event or
competition. This process can be helpful
because the body typically stores a
small amount of glycogen, however,
after 60 to 90 minutes of intense
exercise, the body runs out, causing
performance to diminish. Increasing
carbs prior to intense exercise allows
the body to store extra glycogen.
Ethan Meyer holds a Bachelor of
Science degree in exercise and wellness
and is currently a certihed physician's
assistant, avid marathon runner,
triathlete and CrossFit competitor based
in Tempe, Arizona. He shares that he
subscribes to a balanced diet of 40
percent carbohydrates, 30 percent
protein and 30 percent healthy fat. He
focuses on eating clean to stay ht and
athletic. He agrees that everyone's
body is a bit different and ratios must
be adjusted somewhat to meet one's
individual needs. However, the basic
principles of balanced nutrition are
consistently proven to produce positive
results. When racing, Meyer uses honey
as his carbohydrate source for quick
energy, which skips insulin pathways and
provides a more sustained energy burst.
Is Protein Important?
While carbohydrates are important in
an athlete's nutrition plan, particularly
leading up to any type of an endurance
competition, protein also plays a vital
role in performance, recovery and
health. Anthony DiNobile, an American
Council on Exercise (ACE) certihed
personal trainer and vegan bodybuilder,
has helped many individuals obtain their
athletic goals. He shares that, a big
misunderstanding is that protein builds
muscle. You don't add muscle just by
eating protein. Overloading the muscle
through resistance training builds
muscle and causes hypertrophy. Protein
repairs and rebuilds muscle.
This lends to the importance of
consuming protein regularly. Ensuring
one's protein levels are adequate for
their level of activity and exercise helps
prevent fatigue, lethargy, anemia and
other more severe disorders.
What About Recovery?
An April 2009 study published in The
Journal of Applied Physiology stated
that protein may increase your rate
of recovery after exercise. Generally
speaking many subscribe to a 4:1 ratio,
meaning four grams of carbohydrates
for every one gram of protein. The
American College of Sports Medicine
(ACSM) recommends consuming a meal
or recovery drink within 30 minutes
of working out. Fueling your body is
essential during this time as the body is
starving for nutrients. Below is a list of
excellent post workout meal options:
Scrambled eggs and steel cut oats
Sweet potato topped with low-fat
cottage cheese
Brown rice bowl with veggies and
shrimp
Lean turkey burger on Ezekiel bread
Protein shake
Nonfat Greek yogurt with all-natural
granola
Brown rice cake with nut butter
Protein pancakes
Quinoa with chicken
Smoothie made with low-fat dairy,
protein powder and a banana
Wild caught salmon with yams
Whole wheat tuna wrap
The best carb options are quality
carbs that are nutrient-dense: whole
grains, fruits, vegetables," Clark said.
"Yet, a standard guideline is that 10
percent of calories can come from
rehned sugar, so there's a little space
for sports drinks, gels, GU and sports
beans, as well as other sources of
rehned sugar." MS&F
Six Foods That Fuel Your Workout
Sweet Potatoes
Endurance athletes are prone to
falling short on two trace minerals,
manganese and copper. Sweet
potatoes are an excellent source
of these minerals that help improve
muscle function, making them a
great choice. Sweet potatoes also
contain high amounts of vitamin C,
potassium and iron.
Bananas
Americans consume more than 26 pounds per capita of bananas, making them the countrys most popular fruit. They are a benecial source of carbohydrates and
potassium. Especially popular with runners, bananas make a great pre-workout snack. After and during hard workouts, my go-to food is simply a banana. I eat
ripe ones while exercising, and greener ones during rest for a snack. The riper bananas have a signicantly higher glycemic index for a quicker energy boost!
said Lewis Elliot, Professional Athlete, former 3-time National Champion while a member of the US National Cycling Team and achieved World Class status of
endurance athletes with his 2011 Ironman Arizona personal best of 8:38.
Salmon
Often called the king of sh because
not only does it offer a high level of
protein, its one of the best sources
of omega three fatty acids. Essential
fats help the body with inammation.
Eating salmon also helps decrease
the risk of heart disease and
improves bone strength.
Whole Grain Pasta
Runners often fuel up on healthy
carbs, especially pre and
post-race. Whole grain pasta
helps restock glycogen stores
and makes a better choice than
rened pasta, as it offers more
ber to ll you up. It also contains
vitamin B aiding with metabolism.
Honey
Honey contains both
fructose and glucose. This
natural sweetener is great
for providing a burst of
energy, especially during
a hard workout.
its like armor for your liver.
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pathways. ,s4/8 also contains important liver antioxidants and
nutrients to nourish the liver for optimal function.
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OFFICIAL PRODUCT OF MAXFORMATION
LIFE CHALLENGE. BE GREAT!
ATTENTION!
ADVANCED LIQUID NUTRITION with a BITE!!
By Matt Cooper, CFNC CUTTINGEDGE
Vit-Acell Energy by Max Muscle Sports Nutrition
is the most recent installment of their Vit-Acell
multivitamin line, rounding out the original and
antioxidant versions. This iteration is designed
to give users the same fresh, highly bioavailable
nutrients with the added benet of natural energy.
What is it? What does it do?
Vit-Acell Energy is a super-concentrated and high
potency liquid nutrition supplement that provides
natural energy you can feel for hours. Vit-Acell
Energy delivers all the essential B-complex
GO GO
Juice
Empower Your Mind & Body with Proper Nutrition!
vitamins necessary to produce energy in the
body as well as whole food nutrition, energizing
herbs, natural sugars and caffeine. Vit-Acell
Energy gives you 100 percent or more of the
Daily Value of 13 essential vitamins, including
vitamins A and D, along with high potency
vitamin B12 known for its role in the processing
of carbohydrates into energy. Essential minerals
like calcium, magnesium and potassium,
energizing herbal extracts, whole food juices,
antioxidants, phytonutrients and caffeine will
nourish your body and invigorate your mind.

maxmuscle.com
DAVID CALHOUN
INGRI DEGROOTE
ARPANA PRASAD
DEB PROSSER
DON DONA
Vit-Acell Energys whole food
nutrition comes from a wide variety
of benehcial whole fruit concentrates
found in the Proprietary Juice Blend.
These fruit concentrates contain
natural sugars for energy and a wide
variety of powerful antioxidants for
protection from free radicals, which
may be formed during exercise.
Satished customer Jeff Snyder said,
What I love about this product
compared to other multivitamins is
how fresh it is. You can really taste it!
Im done with those processed, horse-
tablets!
There are 2 grams of the amino
acid glycine per serving to help
synthesize muscle tissue and assist
in the conversion of glucose sugar
into energy. Glycine also supports
the production of human growth
hormone. Glucosamine Sulfate (at
500 mg per serving) has been added
to support the youthful elasticity and
healthy structure and function of
your joints. Glucosamine Sulfate is an
essential structural component of your
skin, arteries, veins and heart valves.
Vit-Acell Energy also contains herbal
extracts like Green Tea Extract with
one of most powerful polyphenolic
antioxidants, epigallocatechin
gallate (EGCG). Aside from its broad
antioxidant functions, very exciting
new research has shown benehts
of EGCG in cognitive and brain
health. Grape Seed Extract provides
additional antioxidant power to help
fend off oxidative stress and other
environmental insults and protect cells
against free radical damage.
Ginkgo Biloba is included to
stimulate healthy blood how to the
brain and promotes transmission
of nerve impulses. Korean Ginseng
assists the body in the adaptation
of physical and emotional stress.
Korean Ginseng promotes stamina
and supports memory and mental
sharpness. Choline is an essential
nutrient and plays a vital role in
structure of cell membranes, nerve
impulse transmissions and brain
health. Inositol is also essential for
brain and nervous system function in
addition to liver and muscle health.
Vit-Acell Energy contains 100 mg
per serving of natural caffeine, which
is comparable to a cup of the leading
premium coffee. The natural caffeine
is derived from Green Coffee Bean
Extract, Guarana, Kola Nut and Yerbe
Mate.
Who is it for?
Any product in the Vit-Acell line is
designed for anyone and everyone.
The medical community almost
unanimously recommends a daily
multivitamin as a source for the
nutrients you cannot achieve within
the parameters of your own whole
food intake. While Max Muscle Sports
Nutrition is a proponent of whole
food hrst and foremost, a noticeable
decrease in the nutrients of American
food due to farming and processing
procedures makes getting 100 percent
of our recommended nutrients from
food rather impossible.
Many studies still take issue with
the effectiveness of multivitamins, and
heres the thing we believe them!
That being said, the multivitamins
being tested in these studies are
hard, compressed tablets not soft
encapsulations or liquid format. I
can tell you, Im involved in the water
and plumbing business. Ive seen
vitamins in sceptic tanks that still have
the logo on them! said Rick Williams
regarding his eyewitness testimony of
the absorbability of the prototypical,
run-of-the-mill, one-a-day multivitamin.
Once I saw that, I knew I had to ditch
my vitamin.
Vit-Acell Energy has a minimum 93
percent absorption rate, as opposed to
10-20 percent at best from the tablets.
Its whole food-based format essentially
provides the necessary bioavailability
for the user to absorb the nutrients.
Whereas I used to question whether
my old vitamin did anything, I can
now actually tell when I dont take
Vit-Acell Energy, Williams said. The
added energy has helped me wean
off of unnecessary stimulants as well.
This stuff has essentially made me a
morning person for the hrst time!"
Make Vit-Acell Energy your daily
essential vitamin, mineral and natural
energy supplement as your foundation
for vibrant health. With all that in
mind, Dr. Philip Harvey, Max Muscles
chief science ofhcer, said, Your mind
and body will feel the difference! Be
sure to stop by your local MMSN for a
FREE sample to see what all the fuss is
about. MS&F
pro bcaa, for before, during and after your workout.
TRAIN WITH A PRO
PRO BCAA is a scientifically-based formula to provide the body
with high potency branched-chain amino acids in the ideal 2:1:1
ratio of leucine, isoleucine, and valine. As a versatile formula,
PRO BCAA is specifically designed to benefit both pre-, during, and
post-workouts. For the pre- and during workout, this comprehensive
formula is designed to support the energy fuels needed for high
intensity and endurance workouts. For the post-workout, it functions
to support rapid recovery, muscle anabolism and anti-catabolic
effects. PRO BCAA is available in 3 delicious flavors: Pink
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Glutamine Combined with
Maltodextrin Before Exercise
Signicantly Improves Performance
Researchers from the Department of Exercise Physiology Ardabil Branch, Islamic

Azad University, Ardabil, Iran set out to investigate whether supplementation of
maltodextrin carbohydrate together with glutamine would
prevent anaerobic power decrease during repeated
competitions. Twenty eight male students were randomly
divided into four groups that included various doses
of both maltodextrin and glutamine versus a control
group. Subjects performed three times Running-
Based Anaerobic Sprint Test (RAST) with intervals
of 1 hr. Research found and concluded that acute
supplementation of glutamine and maltodextrin, 2
hours before exercise is more efcient in prevention of
anaerobic power decrease than consumption of a pure
carbohydrate or glutamine in repeated bouts of RAST
protocol. (Khorshidi-Hosseini M, Nakhostin-Roohi B.
Asian J Sports Med. 2013 Jun;4(2):131-6). MMSN
Featured Product: FBX
SCIENCENEWS By Dr. Phil Harvey, PhD, RD, FISSN, FACN
Consumption of a
Very High Protein
Diet Does Not
Increase Body Fat
Researchers from the

Department of Exercise and Sports
Sciences, Nova Southeastern
University, set out to investigate if
a very high protein diet (4.4 gm/
kg/day) changes body composition
in resistance-trained men and
women. Thirty healthy resistance-
trained individuals participated in
this 8 week study and randomly
assigned to either a High Protein
or Control group. Researchers
found no signihcant changes over
time between the groups for body
weight, fat mass, fat free mass
or percent body fat. Researchers
concluded that consuming 5.5
times the RDA of protein has
no effect on body composition
in resistance-trained individuals
who otherwise maintain the same
training regimen. This is the hrst
interventional study to demonstrate
that consuming a hypercaloric high
protein diet does not result in an
increase in body fat. (Antonio J,
Peacock CA, Ellerbroek A, Fromhoff
B, Silver T. J Int Soc Sports Nutr.
2014 May 12;11:19. MMSN
Featured Products: MaxPro
Vitamin D Provides Signicant Musculo-
skeletal Benets and Athletic Performance
Researchers from the Department of Orthopaedic

Surgery, Marshall University set out to review the
published literature on musculoskeletal injury
prevention, recovery and performance. The literature
supports that increasing levels of vitamin D reduce
inammation, pain, and myopathy while increasing
muscle protein synthesis, ATP concentration,
strength, jump height, jump velocity, jump power,
exercise capacity and physical performance. Vitamin
D deciency is common in athletes and for athletes
presenting with stress fractures, musculoskeletal
pain and frequent illness, one should have a
heightened awareness of the additional likely
diagnosis of vitamin D deciency. Correction of
this deciency is completed by standardized and
supervised oral supplementation protocols producing
signicant musculoskeletal sports health benets.
(Shuler FD, Wingate MK, Moore GH, Giangarra C.
Sports Health. 2012 Nov;4(6):496-501). MN Featured Product: Vitamin
D 1,000 IU or 5,000 IU
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this
page have passed the requirements in place to become authorized to be sold inside Max Muscle store locations
nationwide. As a consumer you should demand that the products you are ingesting to help you accomplish your
health & fitness goals do what they claim to do and adhere to the current Good Manufacturing Practice requirements
that have been put in place by the Food & Drug Administration.
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HOTPICKS
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MaxxTOR is a scientic
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MediatorPhosphatidic Acid,
which has shown to outperform
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strength and fat loss ingredient in
the past two decades. MaxxTOR
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and Vitamin D3 to deliver the
most powerful mTOR signaling
activator ever developed. Visit
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BOOST ENERGY
MiTOR supports the healthy and
optimal energy producing functions
of the mitochondria to power the
body. MiTOR contains the nest
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COMBAT STRESS
CortiX is an advanced and
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healthy cortisol hormone function.
CortiX was designed to reset
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optimization as an effective weight
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modulator. For more information,
visit MaxMuscle.com.
INCREASE SPORTS PERFORMANCE
XT3 is scientically proven in both aerobic and anaerobic exercises
to increase muscle strength, increase muscle mass, delay fatigue
and speed recovery. XT3 is powered by two patented ingredients,
CarnoSyn Beta-Alanine and Creapure Creatine Monohydrate. The
synergistic ingredients Citrulline Malate, Taurine, Aspartic Acid, Ribose,
Magnesium and vitamin C also enhance the formulas performance.
If you are a serious athlete, you need XT3 for enhanced overall sports
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THE GOOD CARBS
Max Muscle Sports Nutritions Max
ACM (Advanced Carbohydrate
Matrix) with triple carb matrix
technology will provide you with 40g
of pure, high molecular waxy maize
starch, maltodextrin and trehalose
carbohydrate. Max ACM supports
glycogen loading, weight gain and
athletic performance. Learn more by
visiting MaxMuscle.com.
BOOST ENDURANCE
Endurance athletes require effective
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demands. EnduroMax, modeled
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provides the uid, fuel, electrolytes,
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MaxxTOR is a truly revolutionary and innovative new product from Max
Muscle Sports Nutrition that contains the key patented ingredient proven to
significantly increase muscle protein synthesis, muscle size, strength and power
while at the same time decrease body fat.
MaxxTOR is driven by Mediator Phosphatidic Acid, one of the most powerful
molecular activators of mTOR signaling. Scientists have validated the patented
ingredient Mediator Phosphatidic Acid to be more powerful than creatine or
beta-alanine in activating mTOR.
The MaxxTOR formula developed by the Research & Development
Team at Max Muscle Sports Nutrition has combined Mediator PA with
other key synergistic ingredients to deliver the most powerful mTOR
Signaling Activator ever developed. MaxxTOR is the ONLY formula
that combines these key ingredients in the correct, efficacious amounts.
MaxxTOR is exclusively available at Max Muscle Sports Nutrition
stores across America. Visit www.maxmuscle.com to find the store
nearest you. For a limited time, with every purchase of MaxxTOR ,
you will get the e-version of the MaxxTOR Training System which
includes the exact training protocol from the study.
Get Ready, MaxxTOR will soon have many imitators
because it is about to revolutionize the muscle building
industry. Go to www.maxmuscle.com right NOW - supplies
from the first production run are limited and wont last long!
*Based on results from an 8 week research study using Mediator Phosphatidic Acid and resistance training
conducted by Dr. Jacob Wilson at The University of Tampa, Tampa FL.
Mediator PA is a registered trademark of Chemi Nutra. Mediator PA is protected under
patents pending by Chemi Nutra.
* Subjects gained 5.3 Ibs. ef Iean muscIe mass!*
* Subjects Iest 2.9 Ibs. ef fat mass!*
* Subjects ganeJ 47% in bench press strength!*
A recent double-blind research study using Mediator Phosphatidic Acid
with resistance training produced the following dramatic results:
INDUSTRY UPDATE!
A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN
Lecatens BatenwJe. Franchse 0ppertuntes AvaIabIe.
Get The MaxxTOR Training System
FREE w/ purchase!
Go to maxmuscle.com for details.

July 2014 Issue Max Sports & Fitness Magazine

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9

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are available exclusively at Max Muscle Sports Nutrition Stores

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is fast-acting, delivering key bioactive

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Almost every woman has

Meditation. Whether you

Example of a skin cancer growth.

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suggests a yearly skin cancer screening at a dermatologists

How to use the power of the mind to

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s advanced formula includes Ashwagandha extract (root),

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2014 By Susan Irby BIKINIKITCHEN

For LEMON RICOTTA

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Researchers from the Department of Exercise Physiology Ardabil Branch, Islamic

Researchers from the

Researchers from the Department of Orthopaedic

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