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REAL

LIFE
STORIES
LIVING FIT
& HAPPY

pgs. 34-41

5
NUTRIENTS

YOU NEED

STAT!
HEALING
FOODS

Combat Disease
& Live Longer
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FIT
AFTER

50

Who Says
You Have
To Act
Your Age?

Dealing With
Back Pain?

WHAT TO DO NEXT
Don't Miss:

HOW TO
FIND YOUR

MAY 2015

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54

MAY 2015

Issue 196

CONTENTS
NTS
HEALTH

28 Make a Splash

16 Back Pain Relief


Eight out of 10 people
will experience back pain.
Here are common back
pain triggers and what to
do about them. Plus,
should you opt for
surgery?

FITNESS

20 Mentally Fit
Here are great ways to
make every day a great
day by fnding your morning
bliss. Plus, exercises to
incorporate into your
ftness regimen!

24 Injury Prevention
Don't be another statistic.
Here are some common
injuries and how to avoid
them, plus 12 injuryprevention exercises
that will keep you strong
and healthy.
2

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MAY 2015

Need a workout routine that


is fun, challenging and
easy on the joints? Find
a water aerobics class
and give it a go!

RESULTS

34 Fit After 50
Max Muscle customers
who are older than 50
and in incredible shape
prove to all ftness at any
age is possible!

SPOTLIGHT

40 Passionate About
Changing Lives
Larry Wilcox, a Max Muscle
franchisee in Oregon, loves
to educate customers
on healthy living and share
his speciatly cocktail with
them, too. Find out what
this cocktail is and why you
should try it!

20

16 28
52 Crab-Tastic!
If you engage in weightbearing exercise, you
defnitely need your protein
and crab is a great
choice. Try this super tasty
recipe for crab-stuffed
tomatoes today!

IMAGE

42 Stop the Clock


Products that will
keep men looking
youthful.

44 Forever Young

SCIENCE

Products for women


that help you stay fresh
and radiant!

54 Five Supplements
for People 50+

NUTRITION
48 Healing Foods

There's power in whole


foods to help stave off
disease and prolong
your life. Find out what you
need to incorporate into
your diet!

Max Muscle Sports


Nutrition has a bevy of
important supplements
for people who are 50 and
older! Here are fve of the
most important ones
to consider.

REAL
LIFE
STORIES
LIVING FIT
& HAPPY
pgs. 34-41

FIT
AFTER

NUTRIENTS
YOU NEED

STAT!
HEALING
FOODSDisease
Combat
& Live Longer
FREE ISSUE!

MAY 2015

Compliments of:

COM
AXMUSCLE.COM
M AXMUSCLE
WWW
WWW.M

50

Who Says
You Have
To Act
Your Age?

Dealing With
Back Pain?
DO NEXT

ON THE
O

COVER

IN EVERY
ISSUE

4
6
8
10
12
14
30
58
60
62

Editors Note
President's Point
Digital Buzz
Max Nation
Joe's Corner
Health Beat
Max Champ
Science Pulse
Pro Training
Hot Picks

52

48

P
Photographer:
James Patrick,
JJamesPatrick.com
Model: Julia Kelly, 52
M
Hair & Makeup: Amanda Bland
H

WHAT TO

Don't Miss:

HOW TO
FIND YOUR

Morning Bliss

EDITOR'S NOTE

Pro BCAA For Before


P
Before,
During and After
Your Workout

For more information or to find the store nearest you, visit us online at

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MAY 2015

ONE OF THE coolest


experiences I've had ftnesswise came at the Camp
Pendleton 10K Mud Run in
California. While in the throes
of the grueling race, feeling
depleted and run down, I saw
an elderly woman jogging the
course at a perfect pace (slow
and steady) with a glimmer
of a smile and a look of sheer
determination on her face.
I immediately felt renewed.
If this elderly woman could get out there and run a 6.2-mile
obstacle course ft for Marines, then I could push even harder!
In the end my team, The Pink Ladies, won frst for our age
group. Oh what a sweet victory it was. And I never forgot that
mud-splattered, gray-haired granny and her gusto!
I've since decided that you can be as healthy and spry as
you want to be well into your golden years. If you want to
be hunched over and sickly, then so be it. But I don't want
that. I want to be youthful and vivacious; defnitely not
cantankerous! I want to be independent and free. I want to
be that woman running in the 10K Mud Run! I want to be like
my boyfriend's grandparents, who, in their mid-80s, can whip
anyone's butt at Ping-Pong, are highly active, live on their
own, run a farm and even go on weeklong mule treks though
the wilderness!
This issue is proof that it is never too late to start living
healthy and ft, even if you are 50 and older! If you've spent
your entire life making bad health choices, you can turn it
around. I'm sure you know some people who are 50+ who
are living healthy and who work out regularly, right? If not,
there are plenty of inspiring individuals to read about in our
Max Results section (pages. 34-38) and even our very own
Max Muscle franchisee Larry Wilcox (age 58) is an inspiration
to his customers and all who know him (pgs. 40-41). My
brother John is 53 and even after a serious car crash, head
trauma and a knee surgery, he rode his recumbent bike
around White Rock Lake in Dallas (that's about 10 miles!) on
a recent Saturday!
Age is just a number. Sure, our bodies will fail and some
of us will succumb to diseases despite out efforts to thwart
them. But, you must invest in your health now so that you
can up the ante in living a long and healthful life, one where
you don't have to depend on others to help you walk across
the street or give up your freedom to live in a nursing home.
There is plenty of information in this issue to help you on
your journey to ftness success. From help for back pain (pgs.
16-18), to exercises you can do for injury prevention (pgs.
24-27), to foods and supplements you should be eating now
to boost healthy and longevity (pgs. 48-50 and pgs. 54-55),
we've got you covered. Enjoy!
Until next time,

LaRue V. Baber

LaRue V. Baber is the Editor in Chief and Creative Director for Max Sports
& Fitness Magazine. E-mail her at editor@maxsportsandf itness.com.

COMING SOON!

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PRESIDENT'S POINT
THE CLOSER I get to age 50, the more
respect I have for men and women who
make the effort to stay in shape at this
age. In my 20s, I was competing in
bodybuilding; going to the gym to work
out was my main priority. It was a lot
easier then because it was pretty much
my focus and my life.

As you get older, it defnitely gets
harder to fnd the time to exercise and
stay healthy. There are so many factors
that start to work against you. For one, at this age, many people in
their 50s have some type of family commitments, whether it is raising
children or caring for aging parents. These types of responsibilities tend
to accelerate during these years. Many at this age are also at important
stages of their careers where focus on business and work become a
very high priority. And if these two contributing factors dont make it
hard enough to fnd time to exercise, lets not forget that age starts to
work against you, whether you want to be active or not. Injuries and
health issues start to become more frequent and they can really make it
challenging to maintain any type of consistent workout routine.
So what do those of us nearing the half century mark do to stay ft
and healthy? I dont have any secret recipe of products to sell you. I
think the best and most honest answer is, do what you can, depending
on where you are. Im a big believer in keeping things simple, so Im
going to give you what I believe are the top three things you can do to
get ft at 50 and beyond:
Educate yourself There is so much information coming out now on
things you can do to eat better, exercise smarter and live longer. Take
some time each day to read an article that relates to your health; its the
best investment you can make.
Commit to 15 to 30 minutes of some form of exercise each
day When we think of trying to get to the gym or carve out over an
hour of time to exercise, most of us say to ourselves, "Theres no way I
can do it." When you reduce that to 15 to 30 minutes, it becomes more
realistic. Even if its just a walk outside during your lunch break, moving
gets the oxygen fowing to your muscles, speeds up your metabolism
and helps improve fexibility and health. We need to move more!
Make healthier choices when it comes to your diet Today, it
is so much easier to eat cleaner. Most restaurants have healthy menu
options and the grocery stores now have rows and rows dedicated to
healthier alternatives for every type of food option.
To all of us out there in Max Muscle nation who are 50 or nearing the
half century mark, I salute you for making the effort to live a healthy
lifestyle. There are some really great articles on some amazing 50+
year olds in this issue and what they are doing to stay in such fantastic
shape, so I encourage you to read these articles and get inspired. Keep
up the great work!

Sean Greene is President of Max Muscle Sports Nutrition and executive editor
of Max Sports & Fitness Magazine. E-mail him at sean@maxmuscle.com.
6

WWW.MAXMUSCLE.COM

MAY 2015

Publisher Joe Wells Enterprises, Inc.


Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue V. Baber

Copy Editor Tariq Ahmad


Advisory Board
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN

Contributing Writers
Lisa Maiorana, Linda Hepler, Abby Hoeffner,
Susan Irby, Jenny Broers, Joe Wells, Stephanie
Dorworth, Dr. Phil Harvey, Pete Ciconne, Peter
Smolens, Kelly Gonzalez, Karen Morse, Jackie Classen

Contributing Photographers
James Patrick, Frank Fontanilla, Brett Seeley,
Statements Photography, Shutterstock.com

MAX SPORTS & FITNESS


210 W. Taft Avenue

City of Orange, CA 92865


(714) 456-0700

MaxSportsAndFitness.com
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 frst consult
with a qualifed 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.

Get MiTOR FR
FREE!

When You Purchase MaxxTOR and 2TX!


Find us on:
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*Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply. Talk to your Max Muscle Certified Nutrition Coach for more details.
Offer good on MMSN brand at partici
participating
ipating stores only
only. Items must be of equal or lesser value
value.

MAX NATION

Be sure to use the hashtags #maxnation,


#maxmusclesportsnutrition, #maxmuscle, #showmymax and/or
#maxsportsandftness for a chance to be featured here!

DIGITAL BUZZ

@jasonesqueda is a man on fre!! He posts


about his gains frequently on Instagram. He says,
"Practice practice practice until YO A$$ is on fre!"

We all love our social media platforms. Here, we


focus on what's happening with the Max Nation
in the digital world.

@christinawilliamsifbbpro stopped by Max Muscle


Petaluma to get some essentials. She says, "You
can't transform your body without the right tools!"

@jarmayes85 shows off his meal prep for the week.


Everything looks yummy! Good luck on your nutrition
and diet plan!

CONTESTS GALORE

@pete619muscle loves his A.R.M. He wrote two


columns about it in previous issues of MS&F. This
month, he writes about being Rock Hard (pg. 60).

@lisabikinipini is a member of Kenny Tali's Team


Barbies through Max Muscle Walnut Creek. Here, she
shows off her perfect glutes. #happyhumpday
8

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MAY 2015

Never miss a dull moment on Max Muscle's and MS&F's


Facebook pages, where contests and motivation are abundant!

During the Final Four weekend, Max Muscle and MS&F posted something
every day to encourage healthy competition to win FREE STUFF!
Thousands responded. Above are our winners. Congrats!

Jenny Broers, our very own 2014 MaxForm Champ, challenged people to
join her in losing 20 pounds in 12 weeks! We love her spunk and we hope
you get inspired. Her contest is going on now.

Back
Max Muscle on Vacation Taking
Control
NPC Bikini competitor

MAX NATION

Mimie Manahan brought all her


Max Muscle products
while traveling in Fiji Islands in
March 2015.

She Lost 11.6 Percent


Body Fat in 8 Weeks!

Linda Chaney, 57, from St. Pete, Florida stopped into


Max Muscle St. Pete in early 2014 to check out the
store. Linda was attending group classes regularly at LA
Fitness and "ate healthy" but wasn't getting the kind of
results commensurate with her efforts. After a short review
of her daily nutrition intake, I determined her macro
nutrient intake consisted of predominantly healthy fats,
high glycemic carbohydrates and very little protein. In
addition, Linda wasn't incorporating enough resistance
training in her routine to account for sarcopenia, the
gradual loss of muscle that comes with age.
Linda signed up for a comprehensive meal plan
and nutrition coaching. In the subsequent 8 weeks,
we worked closely to overhaul her nutrition plan,
transitioning it to a protein centered diet of 35 to 40
percent carbohydrates, 40 percent protein and the
balance in healthy fats. Linda also added resistance
training to her gym routine. The results have been
remarkable for all!
Not only has Linda transformed her body by
increasing 3.3 pounds of lean muscle mass and she
has dropped from 27.6 to 16 percent body fat in the
process. At the same time, Linda has become one of
the most outspoken supporters of Max Muscle St. Pete,
referring numerous additional clients, coordinating
educational seminar opportunities and becoming
personal friends with myself, Manager Lindsey and
Associate Jason. This is the type of win-win relationship
that just doesn't happen at your run-of-the-mill nutrition
store.

I met Mike Ussary almost two years


ago when he was very overweight.
After asking me, How do you do
it?, we talked about eating right
and exercising consistently. Mike
took the advice seriously and has
turned into one of our local Masters
CrossFit beasts. Some of his favorite
Max Muscle supplements include
Vit-Acell, Essential Omega and
Iso-X. Here is what he said: After
a lifetime of living a somewhat
'existing' kind of life, I took back
the control of my life. I lost 80
pounds the good old fashioned
way. I changed to eating quality
food and supplements and started
exercising regularly. I was never
much of a runner, however, I have
now completed a marathon (2hrs.,
19 mins.) and entered 5K races.
I regularly compete in CrossFit
style games throughout the Pacifc
Northwest. Life is full of choices and
I have made the choice to control my
life instead of life controlling me.

Mike Huard, General Manager, Max


Muscle Medford, Oregon

Mike
BEFORE

Mike
TODAY

Eric Lawton, NESTA Certifed Fitness Nutrition Coach,


Max Muscle Franchisee in St. Petersburg, Florida

TALK TO US

10 WWW.MAXMUSCLE.COM

MAY 2015

We love hearing from you! Send us your selfes, your motivational photos, your
favorite quotes or workout routines, success stories, questions, comments, likes,
dislikes, etc. to editor@maxsportsandftness.com for a chance to be featured here!

DAVID CALHOUN

INGRI DEGROOTE

A True Power Couple

If you thought this looked like two different couples at frst glance, we wouldn't blame you. In reality, this
is an amazing transformation by Jim and Robin Wright of Petaluma, California. Jim and Robin are the
defnition of a power couple. They have taken great strides in making health and ftness a cornerstone
of their life! Hats off to them for bringing their A-game daily!
Matt Cooper, Certifed Fitness Nutrition Coach

Fit at 50
and Beyond!

Jim Johnson, 56, and Coleen


Johnson, 54, from Placerville,
California have been our
customers for more than
10 years now. They started
by bringing in their high
school son for his football
training. After a short time,
they began asking questions
and joined a gym and began
working out. We got them
started on MaxPro Protein
and Vit-Acell. They began
to train for runs and have
now completed numerous
runs at varying distances,
a mud run, and are still
challenging themselves with
new ftness goals. In addition
to MaxPro and Vit-Acell, they
also take MiTor, Krealkalyn and EnduroMax. We have seen Jim and Coleen achieve many
of their ftness goals and are excited to help them achieve their future goals. They inspire
not only their children, but also their grandkids (whom have ran some 5K's and mud runs
with them) to make ftness a part of their lives. They prove that age is just a number and
that if you train hard, eat and supplement correctly and have fun with it, living a ft life is
attainable for anyone.
Here are their ftness achievements and future goals in their own words: "We have run
10 half marathons, 1 marathon, numerous 5K and 10Ks in the past 6 years. We've run a
mud run with our local Max Muscle team. Coleen is now doing a 12-week weight lifting
challenge to build muscle and gain strength. She plans to go on to do more bodybuilding
training after that. Jim plans on running the Santa Rosa half marathon in August. We both
look forward to another mud run this coming year with Max Muscle Placerville's Max
Muscle Mudders team."

ARPANA PRASAD

DEB PROSSER

DON DONA

For more information or to find the store nearest you, visit us online at

maxmuscle.com

John Meyer, Max Muscle Placerville, California


MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

11

JOE'S CORNER

HEY JOE,
how much
protein do
I need after
age 50?

SO YOURE NOT GETTING any


younger, and suddenly you fnd
yourself middle aged, losing hair,
losing muscle, needing reading
glasses and basically just slowing
down. And along with all of these
challenges, you begin to think that
your diet must consist of simple foods
like vegetables and easy-to-digest
foods. And while there is nothing
wrong with healthy vegetables, dont
minimize your need for protein.
In fact you need even more protein
as you age. Did you know there is a
direct correlation to a low protein diet
and losing muscle mass as we age? The
American College of Sports Medicine
(ACSM) suggests that older non-athletic
seniors need approximately 1 gram of
protein per kilogram of body weight per
day. And the current Recommended
Dietary Allowance (RDA) in the United
States is 0.8 grams per kilogram
of bodyweight based on the needs
of young people. Wow, it's actually
higher for older folks. One of the most
devastating symptoms of aging is loss
of muscle mass and protein is the best
way to avoid this!
There is always controversy about
how much protein athletes or active
individuals need to consume and most
experts agree athletes and active
individuals require more protein than
their sedentary counterparts. Higher
amounts of protein are needed to build
and repair muscle fbers by supplying
precious amino acids to your body.
We already learned that protein
should be higher for seniors and with
12 WWW.MAXMUSCLE.COM

MAY 2015

that logic we can assume that active


seniors involved in endurance and
weight training would need even more
protein. According to a study (Campbell
& Geik 2004; Rosenbloom 2006; ADA
2009), endurance athletes should get
1.2 to 1.4 grams of protein per kilogram

Joe Wells is the founder and CEO of


Max Muscle. He shares important tips for
healthy living and sports performance
every month. Read past columns on
MaxSportsandFitness.com.

of body weight per day of protein,


whereas those involved in resistance
training should aim for as much as 1.7
grams per kilogram of body weight per
day of protein.
For example, a 180-pound man would
be 82 in kilograms. So, if he is training
intensely for endurance or weight
training, he will need approximately 1.2
to 1.7 grams of protein per kilogram
of weight, which equates to 98.4 to
139.4 grams of protein per day. Now
if we bump it up a little more because
seniors require even more protein, we
could say it should be 1.4 to 2 grams of
protein per kilogram of body weight and
the daily protein jumps to 114.8 to 164
grams for our senior athletes.
Lastly, it is essential to split the total
intake of protein into 4 to 5 protein
meals per day. This will optimize your
nitrogen levels in your blood and you
will recover faster and maintain a higher
amount of lean muscle mass.
This can sound a little complicated,
but if you stop by your local Max Muscle
store, our Certifed Fitness Nutrition
Coaches will help you get started today!

MS&F

TY

IN GRE D

IE

ED

LI

FR

TS

QU

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remains one of the purest protein powders on the market.
MaxPros proprietary Super Protein Concentrate delivers a
unique multi-source blend of the highest quality Whey Protein
Concentrate (WPC), Whey Protein Isolate (WPI) and Potassium
Caseinate. New MaxPro users always seem surprised when
they notice better results compared to the protein powder
they used to use. We never are and the reason is simple,
MaxPro delivers on its label claim. Millions of satisfied MaxPro
users can attest to this and thats the true test of the quality of
MaxPro. Try a free sample of one of MaxPros seven award
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*Based on Sales in Max Muscle Store Locations

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM


Franchise Opportunities Available.

MAX HEALTH

HEALTH BEAT

From drinking beer to thwart brain disease (cheers!)


to keeping your bones healthy, here are this month's
news blurbs. BY LINDA HEPLER, BSN, RN

Fending Off Brain Disease with Beer

Adjusting To Hearing Aids

If youre struggling with age-related hearing loss but just cant adjust to those
hearing aids, youre not alone. Many people who wear their devices for the
frst time are troubled by sounds they havent heard in ages: wind in the trees,
background noises like air conditioners or people speaking a distance away.
These irritations often cause people to stop using the hearing aids before
theyve even worn them for a week. But a study from the University of MissouriColumbia reported greater success in adjusting to hearing loss if people gradually
increased both the time of wearing the devices and the complexity of sounds
encountered over a period of 30 days, rather than using the hearing aids all
day from the very beginning.

Happiness &
Bone Health

Sure, you take your calcium and


vitamin D to protect your bone health.
But are you happy? According to a
recent study from the University of
Eastern Finland, women aged 60-70
who are satisfed with their lives have
a higher bone density and suffer from
age-related osteoporosis less frequently
than do their unsatisfed peers.
While the reasons arent totally
understood, it cant hurt to
work at improving
your spirits.

Good news for those who prefer beer to wine: beer can be
good for your health, too. While most of us have heard of the
benefcial aspects of a glass of red wine, research in the Journal
of Agricultural and Food Chemistry reports that xanthohumol,
a compound found in hops used to make beer, can protect
brain cells from damage and possibly slow the development of
disorders such as Alzheimers and Parkinsons diseases. The same
warning goes for all alcohol, though a little is good, but a lot is
not better. So nurse that glass throughout the evening.

Good News for Colonoscopy Avoiders


Turning 50 and just cant face that dreaded frst colonoscopy? If
youre a diehard colonoscopy avoider, you may want to consider
a new non-invasive colon cancer screening test option for those
over 50 years old without a family history of colon cancer, said
James Pinckney II, MD, CEO and Founder of Diamond Physicians
concierge family medicine practice in Dallas, TX. The test, called
Cologuard, analyzes both blood and stool DNA to detect cancers
and pre-cancers in the colon with 92 percent accuracy. Cologuard,
which requires a physician prescription, can be done in the privacy
of your own home. There is no dietary, medication or bowel
preparation required before taking it.
While most physicians consider a colonoscopy to be the gold
standard in testing for colon cancer, 23 million Americans are
not being screened at all. With the availability of Cologuard,
I feel confdent that more patients across the country will pursue
screening, said Dr. Pinckney.
Be warned, though, that if the test detects an abnormality, you will
need a colonoscopy for further diagnosis.
Learn more about Cologuard at CologuardTest.com.

FACTOID
According to a recent UK study,
only one ffth of those with signifcant
hearing loss wear a hearing aid.

14 WWW.MAXMUSCLE.COM

MAY 2015

MAX HEALTH

Oh My
Aching
Back!
Eight out of 10 people will
experience back pain in their
lives. Here is some important
information on why it happens
and what you can do about it!
BY LINDA HEPLER, BSN, RN

ONE MINUTE youre perfectly fne, and the


next minute, youre lying on the foor, writhing
with back pain. None of us are immune to an
aching back. In fact, according to the National
Institutes of Health, this condition affects 8 out of
10 people at some point during their lives. It can
be either acute, developing suddenly and dissipating
after a few weeks, or chronic, meaning that it has lasted
for longer than three months.
Most lower back pain is caused by mechanical
injury resulting from injured muscles or tendons due
to a strain or sprain, said Kaixuan Liu, MD, PhD, an
endoscopic spinal surgeon practicing in the New York
area. But for those older than 50, the normal aging
process can lead to degenerative changes that affect
the spine. As we get older, our muscles become
16 WWW.MAXMUSCLE.COM

MAY 2015

weaker and cant hold the bones tight


and in alignment, he explained. The
resulting spinal instability may cause
abnormal curvatures of the spine.
Wear and tear of the structures that
support the spine can also cause a
gradual narrowing of the disc spaces
between the vertebrae as well as
narrowing of the space within the
spine that the nerves travel through,
a condition known as spinal stenosis.
And older persons are more prone to
infammatory disorders of the spine
caused by arthritis and osteoporosis,
added Dr. Liu. All of these conditions
can cause lower back pain.
While we cant stop ourselves from
getting older or our spine from
aging right along with us we can
alter lifestyle habits that trigger the
pain or make it worse, according to
Dr. Liu. Many every day activities we
do without thinking can make a huge
difference to our lower spine health,
he said.

Back Pain Triggers

How Long Should


I Be on Bed Rest
For Back Pain?

When your back hurts, its


normal to want to lie down.
But according to the National
Institutes of Health, too much
rest can make back pain worse.
Instead of taking to your bed
for days, its recommended that
you limit your rest to a day or
two to help calm the symptoms
and reduce inammation. After
that, moving around by gentle
stretching and walking can
help you get better. As
for your workout wait for
two or three weeks to resume
vigorous activities.

Here are some common factors that


contribute to lower back pain:
LACK OF EXERCISE, especially
those that strengthen your core.
Developing strong core muscles in the
hips, back, abdomen and pelvis help to
support the spine, keep it straight and
prevent strains and sprains. Exercises
such as lunges, planks and squats and
regimens such as yoga and Pilates help
to strengthen core muscle groups.
EXERCISING TOO MUCH.
While most people know that too
little exercise is detrimental to spine
health, many people dont realize that
too many repetitions while exercising,
especially while lifting weights or
doing squats, can cause back pain.
Exercising is defnitely a good thing,
said Dr. Liu, but be aware when your
body is crying out for a break.
BEING OVERWEIGHT. The lumbar
and sacral areas of the spine that are in
the lower back bear the largest share
of the bodys load, and even as few
as 10 extra pounds of weight in your
abdominal area can add to that load,
pulling the spine out of alignment.
SITTING TOO MUCH. Sitting is
worse on your spine than standing
or walking, said Dr. Liu, as it
places pressure on spinal discs and
vertebrae. And if youre sitting in an
uncomfortable, unsupportive chair, it
can force the spine out of alignment.

HOW FUNCTIONAL
MOVEMENT
SCREENING CAN
HELP WITH BACK PAIN

Chris Tomshack, DC, founder


and CEO of Health Source
Chiropractic and Progressive
Rehabilitation, doesnt use an
old school technique spinal
manipulation alone to treat
his patients with back pain
these days. Instead, he said, I
use a progressive rehabilitation
program that starts with functional
movement screening.
Functional movement
screening, or FMS, said Dr.
Tomshack, is a diagnostic tool
to identify muscle asymmetries,
tightness and weakness that may
lead to (or already has led to)
injury by examining the mobility
and stability of the hips, core,
shoulders, knees, spine and
ankles. The FMS, administered
by a trained health professional,
such as a chiropractor or
physical therapist, seeks out
poor movement patterns during
seven different exercises, such
as deep squats and in-line
lunges. Its an objective way
to evaluate problems, and also
when repeated after treatment,
provides a measure of progress,
said Dr.Tomshack.
After the FMS test, a treatment
plan is developed, he added,
which involves functional
stretching and exercises to
retrain faulty movement patterns,
in addition to deep tissue
massage and chiropractic
manipulation. When you
combine these treatments, they
work synergistically to reduce
pain and prevent re-injury, said
Dr. Tomshack.
The fnal step in back
rehabilitation is to help people
with lifestyle changes, such as
better nutrition and exercises to
do at home to maintain spinal
health, he added.
To fnd a certifed FMS
provider in your area, check out
FunctionalMovement.com.
MAY 2015

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17

Try taking a break every half hour or


so and walking around for a minute or
two.
BEING STRESSED. Stress causes
muscular tension in the lower back,
which can trigger pain. And stress also
lowers your tolerance threshold to pain,
making it seem much worse. Managing
your stress through stress management
techniques, from walking to therapy,
will help to control your back pain.

What To Do?

What to do if you have back pain? Most


often it resolves within a few weeks
using at-home remedies such as overthe-counter pain medications and rest,
noted Dr. Liu. But if it doesnt go away,
if it keeps you up at night or if you
have weakness, numbness or pins and
needles in your extremities, its best to
see a medical professional.
Techniques to diagnose the cause
of your back pain, such as x-rays,
MRIs or CAT scans, can help guide the
doctor toward an individual treatment
plan. The good news? Most back
pain more than 80 percent can
be alleviated without surgery, said Dr.
Liu. Even if you do need surgery for
a structural problem of your back,
he added, it can often be done with
advanced technology through a scope,
which causes less trauma and pain.

MS&F

HOT OR COLD?

Its a continuous debate should


you use heat or cold to relieve
symptoms of back pain? Most
experts say that it depends upon
the type of pain. If your back
pain is related to an injury like
a strain or sprain, cold works
best for a day or two to reduce
inammation. After that, heat will
help to relax and soothe muscle
tissue. For those experiencing
chronic pain, heat will work best.
18 WWW.MAXMUSCLE.COM

MAY 2015

SHOULD YOU HAVE SURGERY?

Youve done everything your doc recommended: the tests, physical therapy, exercises
and pain medications and still, after six months, youre experiencing back pain. Should
you consider back surgery?
Not necessarily, according to David Hanscom, MD, a Seattle-based orthopedic spine
surgeon. Spine surgery should only be considered for specifc structural problems, and
most back pain is not related to a structural problem, he said
Instead, explained Dr. Hanscom, author of Back in Control, A spine surgeons roadmap
out of chronic pain, the pain is often either a result of injured soft tissue (muscles or
ligaments) supporting the spine, or, in the case of many chronic back pain sufferers, a
permanent neurological problem Mind Body Syndrome that has evolved from the
pain itself.
To explain how pain can actually cause more pain, Dr. Hanscom likens it to learning
to ride a bike or learning a new athletic skill. When the brain is hammered with the
same pain impulses day after day, week after week, it becomes more and more effcient
in processing them, he said.
In other words, continuous pain impulses from your back eventually causes pain
circuits to become imbedded in the nervous system, to the point that even if the pain itself
has abated over time, you experience it as the same or even greater because your
nervous system has memorized the pain circuit. An example of this, said Dr. Hanscom, is
phantom limb pain, a condition in which a person whose limb that has been amputated
continues to feel the pain even after the damaged or diseased limb that was causing
discomfort has been removed. Its a reminder, he explained, that the brain is an extremely
complex and sophisticated computer which is programmable.
And its not only the pain that your brain programs, said Dr. Hanscom. It also programs
negative thoughts related to pain, which intensifes pain. Finally the situation is made
worse by the side effects of pain and negative thoughts: anxiety, sleep issues and anger.
The answer, according to Dr. Hanscom, is a defned organized comprehensive
care program that revolves around education about the problem, management of sleep
and stress, short-term medications, physical conditioning and actively working on a
healthier life outlook. Through tackling all of these things at once, you can calm down a
turbocharged nervous system, reprogram your brain and make a full recovery.
Hanscoms program is a result of both having experienced debilitating back pain himself,
along with years of working with patients having pain. It continues to evolve over time,
said Dr. Hanscom, who has presented numerous seminars and workshops on the defned
organized comprehensive care program. To learn more, log on to Back-in-Control.com.

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Mentally Fit:

Find Your Morning Bliss

Here are five things you can do every morning to start your
day out right and boost health and longevity.
BY KELLY GONZALEZ, MS
Phot

GREAT DAYS arent given, they are chosen and


created. How you start your day sets the tone for
how the rest of your day will go. Whether
you fow or struggle is simply a
choice that is made the moment you
wake up. This is in accordance with
Sir Isaac Newtons law of inertia: in
the absence of forces, a body at rest
will stay at rest and a body motion will
remain in motion.

o by

Jam

esPa

trick

.com

Set your body and mind in motion


with positive thoughts and healthy
habits to create an upward spiral of
energy to help you fow through the day
with a smile on your face. Here are some
proven healthy habits that can shift your
day, your health and your outlook on life from
average to extraordinary.

Breathe, Set Your Intention and Visualize

A few cleansing deep breaths can be a like a


morning cup of coffee for your brain and body. As
you breathe, set an intention for your day. In The
Power of Intention, self-empowerment author and
psychologist Dr. Wayne Dyer writes that intention is
not something you do, but rather a force that exists
in the universe as an invisible feld of energy a
power that can carry us. This universal power can
help you fow through your day as you conquer
challenges and obstacles with ease.
An example of an intention is to say, It is my
intention to be kind, calm and compassionate in
all of my words and actions today. As you set
your intention, inhale through your nose. This
stimulates the olfactory nerve, which triggers the
parasympathetic nervous system. This provides
stress relief, while simultaneously giving the brain a
big hit of oxygen to stimulate energy production.
Exhale out any thoughts that may be blocking you
from fulflling your intention. Repeat this for 5-8
slow deep breaths.
Next, visualize how you would like your day to go
and how you would like to feel. Make your vision as
vivid and real as possible. A visualization practice can
20 WWW.MAXMUSCLE.COM

MAY 2015

Julia Kelly, 52

This month's cover model


shares some thoughts:
MORNING ROUTINE:

Im up by 5 a.m. (in bed by 9 p.m.).


First, gratitude then coffee and half
a teaspoon of coconut oil. A few big
glasses of water, then a workout or a
jog/walk, then breakfast cinnamonspiced egg whites with oatmeal and
sugar free maple syrup, or a chocolate
rice cake with peanut butter and a
protein shake, or a Quest bar.
FITNESS REGIMEN:

Mix it up and keep moving! I listen to


what my body needs when I tune
in, it becomes very clear how I need to
move and what I should eat.
DAILY SUPPLEMENTS:

Daily vitamins (senior womens formula


for increased calcium and less iron),
BCAAs if Im working out hard, and fber.
FIT AT 50 THOUGHTS:

Being holistically well is very important


to me now. ... When you feel amazing
from the inside out, theres almost
nothing you cant accomplish. I like to
call it FABS I strive for fexibility,
agility, balance and strength, both
physically and emotionally.

help you organize your tasks for the


day and keep balanced and focused.

Drink Lemon Water

Our bodies are made of about 75


percent water. After 7-8 hours of restful
sleep, its important to hydrate thirsty
cells. Twelve to 16 ounces of warm
water with a half fresh squeezed lemon
helps detoxify the body, preps the
digestive system for a healthy balanced
meal and aids in elimination.
To enhance detoxifcation, consider
adding 2 teaspoons of apple cider
vinegar to your cup. Studies show that
it can help detoxify the liver, which
in return can help you burn more fat
around the clock.

Engage in Mindful Movement

We are constantly evolving. Your


body will feel different each day
depending on the activity or inactivity
of the previous day and weeks. Starting
your day with mindful movement like
joint mobility exercises such as neck
circles, shoulder rolls, hip openers
and squats can help send nutrient rich
blood to the muscles and synovial fuid
to the joints. This can help you move
freely and feel refreshed and renewed.
Other ways to get moving include light
stretches, a yoga sequence or walking.
Aim for at least 5 minutes of movement
every morning to set your body in
motion.

5 -Minute Joint Mobility Routine


Feeling stiff, achy and sleepy when you roll out bed? Try this joint mobility
routine to loosen up and move with ease.

Neck Circles
Begin standing tall with your feet shoulder-width apart, slight bend in
the knees, navel drawn in, hips tucked under, arms resting at your sides,
shoulders rolled back, and neck in line with the spine.
Perform the frst repetition on each side slowly. Drop chin to chest, slowly
roll right ear over right shoulder, gently drop head back, slowly roll left ear
over left shoulder, gently come back to center. Smooth it out. Perform 5
repetitions in each direction.

Alternating Arm Backstroke


Keep your arms straight, elbows locked as you lift one arm up straight out in
front of you and slowly circle it backwards. Try to avoid rotation in the torso.
Keep your hips square, shoulders packed down, and attempt to get your
bicep close to the ear at the top of the movement. Repeat on the other side
and keep alternating for 5-10 reps per side.

Cat Cow
On all 4s (hands shoulder-width apart, knees hip-distance apart) inhale as
you sway your back dipping the navel towards the ground, crown of the
head and tailbone up, exhale as you round out, pulling belly button towards
the spine, separating your shoulder blades and bringing your chin towards
your chest. Complete 5-10 repetitions.
NOTE: If you have sensitive knees, you can perform this standing by
opening up your arms and chest with an inhale, rounding out, bringing the
arms together in front with an exhale.

Spinal Rotation

Head Outside!
Researchers found that those
who exercised outdoors showed an
improvement in mental well-being,
reported feelings of stress-relief and
greater satisfaction and enjoyment.

A study in the Journal of Exercise


Nutrition and Biochemistry found
that exposure to exercise and natural
sunlight in the morning improved
sleep related hormonal responses and
quality of sleep.
According to an article published
in Environmental Health Perspectives,
natural sunlight boosts vitamin D
production, aiding in proper bone
formation and prevention against
osteoporosis. It also increases blood
levels of endorphins, and may help
prevent autoimmune diseases through
the upregulation of cytokines and
increased activity of T regulatory cells
that remove self-reactive T cells.

Stand tall with feet hip-distance apart, hands clasped at your sternum.
With your knees softly bent, hinge over at the hips. Keep hips neutral as
you begin to circle the torso to the right, to the left, and back to a folded
position. Go slow. Perform 5 repetitions in each direction.

Hip Openers with Deep Squat


Deep Squat: Start with your feet slightly wider than hip-distance apart.
Bend the knees and sink the hips back as you lower down into a squat.
Keep your chest lifted, neck in line with the spine. The goal is to sink your
hips as far down towards your heels as possible while not letting your knees
drift over your toes and keeping your chest lifted. Drive through the heels
and return to standing.
Hip Opener (Right Leg): Draw the knee up to hip height, thigh parallel
to the ground. Externally rotate the thigh back to open up the hip (inner thigh
shines forward). Tap the ball of the foot to the ground. With the knee bent,
bring the leg up to your side and internally rotate the thigh to come back to
the start position.
Perform a deep squat and repeat the hip opener on the left side.
Thats 1 rep. Complete 5 repetitions.

MAY 2015

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21

Eat Protein at Breakfast

According to a study in the American Journal of Clinical


Nutrition, participants who ate a high protein breakfast
reported fewer sugar and fat cravings later in the day. Eating
a protein-rich meal can also put a pep in your step since it
stimulates the release of the neurotransmitter dopamine,
which helps enhance alertness. A meal rich in carbohydrates
can have the reverse effect as it releases serotonin, which
promotes relaxation and drowsiness.
Aim for 20-30 grams of protein from sources like eggs,
meat, nuts and seeds, or cold-processed whey or plant
protein powder at breakfast for fewer cravings and brain
power.

Express Gratitude

Giving thanks for friends and loved ones, the food on


your plate at breakfast, your health and positive aspects of
your life can help you fnd contentment and peace within.
When youre going through tough times, give thanks for the
new day and opportunity to continue to grow and evolve
in body, mind and spirit. Walking out the door with positive
thoughts radiating from your being brings more joy to you,
others and the world.

CONCLUSION
A health-conscious morning routine may not turn every day
into a complete fairy tale, but it may help you feel strong,
confdent, less reactive and more centered when life throws
you a curve ball. MS&F

Boost Productivity

Do you roll out of bed and try to make


breakfast, check email and talk on the phone
simultaneously? Researchers at MIT have reported that
it is actually impossible for our brains to multi-task. We
cant focus on more than one thing at a time, but we
can shift from task to task with great speed. Studies
have shown that the frontal lobe, that part of the brain
responsible for important tasks and problem solving,
decreases with age.

When you arise


in the morning, think of
what a precious privilege it
is to be alive to breathe,
to think, to enjoy, to love.
Marcus Aurelius

22 WWW.MAXMUSCLE.COM

MAY 2015

According to Psychology Today, too much information


freezes your brains dynamic frontal lobe capacity
to engage in clear thinking and discerning decisionmaking. You and your brain get overwhelmed by too
much information. This not only causes stress, but may
possibly drain your will power reserve.
Some experts believe that willpower is like a muscle.
It gets worn out if overused throughout the day.
Advice from author of The 4-Hour Work Week and
productivity guru, Tim Ferriss, is to ask yourself, If this
is the only thing I accomplish today, will I be satisfed
with my day? Figure out what that task is each day
the night before and set the intention to get it done
early, discipline yourself to focus on the important and
relevant information and discard the rest.

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MAX FITNESS

Exercise
for Injury
Prevention

Te last thing you want when


you get back into working out (or
anytime for that matter) is an
injury. Here's how to avoid injury
and some great exercises to try!

BY STEPHANIE DORWORTH, PT, DPT, MTC, CPT

WITH SUMMER upon us, I am sure


you have a few health and ftness
related goals written. I am also positive
getting injured is not one of them.
None of us go to the gym with the
intent of getting hurt. Yet that happens
more often than you would think. As
a physical therapist, I see this every
day and the majority of the time it is
to people 50+. Why is that? It is not
solely because of age. Other likely
causes include a lack of warm-up, poor
posture, not strengthening through a
full range of motion, lifting too quickly,
progressing too quickly and/or poor
fexibility all of which are preventable
with proper education and practice! So
lets look at those in detail:
WARM-UP: An active warm-up is
crucial for you to begin your workout
with warm muscles and a strong mindmuscle connection. Static stretches
should not be performed pre-workout.
Instead, perform 3-4 sets of 7-12 reps
of a compound exercise that targets
the muscle group you are working out
that day. Be sure to fully shorten the
muscle group in 2 seconds, hold that
contraction for 3 seconds, and then
slowly return in 2 seconds. This step
becomes increasingly important as
you age.
24 WWW.MAXMUSCLE.COM

MAY 2015

PHOTOGRAPHY BY JAMESPATRICK.COM

HAVE GOOD POSTURE: In todays


society, many of us are computer
magnets, which results in muscle
imbalances. Commonly, the head is
forward, the shoulders round, the
front chest muscles shorten and the
back muscles weaken. So we therefore
have an imbalance where the anterior
muscles are short and the posterior
muscles are elongated and weak.
Before you begin any exercise, make
sure your posture is perfect frst: head
aligned, shoulder blades squeezing
together and abdominals bracing.
Lifting weights with bad posture and

form is the main cause of gym-related


injuries I see in my clinic.

STRENGTHEN THROUGH A FULL


RANGE OF MOTION: A huge
mistake many people make is they
strengthen through only 50 percent of
the range of motion (ROM), so they
are doing their muscles a disservice!
Many recent research studies show
strengthening through a full range is
more benefcial. For example, in 2013,
McMahon published a study comparing
strength gains in participants who

performed their squat, leg press and


leg extensions with a full ROM (090 degrees of knee fexion) versus
a short ROM (0-50 degrees of knee
fexion). One of the fndings was
that the group that trained the full
ROM developed signifcantly more
knee extension strength (18 lbs. on
average) compared to the group that
trained through a short ROM (4 lbs. on
average). The group that trained a full
ROM were also able to maintain their
strength gains longer during a 4-week
period of detraining than the other
group.

PRACTICE TIME UNDER


TENSION: The time-under-tension

method is a way to lift while focusing


on timing, control and effectiveness.

When it comes to lifting, fast is not


always the best option when avoiding
injury. Slow and steady wins the race.
Much research shows that slower
muscle contractions actually require
more muscle force and therefore
lead to more muscle growth. So with
this method, a very slow eccentric
(negative) contraction is the key. The
optimal time for a muscle to be working
under tension (not at rest) during a set
is 40-70 seconds. So here is an example
of timing to use for your weightlifting
workout sets: 1 second concentric/
positive contraction +4 second
eccentric/negative contraction. This is
done without a pause at the beginning
or end of the rep. So 8-14 reps with
that exact timing will get you 40-70
seconds of total time-under-tension.

PROGRESS SLOWLY: Lets say

you have not lifted weights in awhile.


Walking into the gym and lifting the
same amount you used to would not
be safe. After two weeks off, you begin
to atrophy. So allow yourself time to
build back up slowly.
Stretch post workout. I recommend
you stretch out every major muscle
group, not just the group you worked
out that day. A 2012 meta-analysis
concluded that pre-workout static
stretching should be avoided. After
your workout is the only time to
perform static stretches for 30 seconds
at a time.
And of course, do not forget the
basics like hydrate well, eat well and
allow for enough rest and recovery!

MS&F

Four most common injuries


in people ages 50+ and how to prevent them:
Rotator
Cuff Injury

Chest Injury

Sciatica

Patellofemoral
Knee Pain

What is it?

The rotator cuff (RTC)


is made up of four
muscles/tendons
in the shoulder:
-Supraspinatus
-Infraspinatus
-Subscapularis
-Teres Minor

The chest is made


up primarily of two
muscles: pectoralis
major and minor.

Sciatica is shooting
nerve pain into one
or both legs that may
be associated with leg
weakness, numbness
or tingling.

The knee is comprised


of many ligaments,
menisci, muscles and
tendons. If those are
not injured, one other
possible source is poor
tracking of the patella
(knee cap). This can
cause infammation
and therefore pain.

Causes

-Repetitive overhead
activity
-Bone spurs
-Falls
-Lifting injury
-Muscle imbalance
-Poor posture

-Traumatic injury
-Chronic overuse
-Improper weightlifting
technique
-Muscle imbalance
-Poor posture

-Disc herniation
-Spinal stenosis
-Spondylolisthesis
-Tight piriformis
muscle
-Sitting long periods

-Hip internal rotation


posture
-Hip external rotation
posture
-Flat foot
-High arches in the
foot
-Common in long-term
runners

Exercises to
prevent it

-Strengthen the RTC,


traps and serratus
anterior muscles
-Stretch the pectoralis
muscles

-Strengthen the
scapular stabilizers so
scapular depression/
retraction can be
maintained during
chest strengthening
exercises like the
Bench Press
-Stretch the pectoralis
muscles

-Strengthen the
abdominals/core
and the lower back
muscles
-Stretch the legs,
especially the
piriformis muscle

-Address the cause of


the problem frst
-This may require an
orthotic if the cause is
fat foot
-This may require
strengthening/
stretching to fx a
muscle imbalance

Turn the page for 12 exercises for injury prevention.


MAY 2015

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25

Top 12 exercises for injury prevention: This program can be done every day.
1. Band Shoulder External Rotation At Side
Place a towel inside your elbow, pull the band outward
while keeping your elbow bent at 90 degrees.
Purpose: Strengthens the RTC muscles
2. Band Reverse Flys
Stand and hold the two ends of the band with your
palms down and elbows slightly bent, protract (round)
your shoulders, and then draw your elbows backward
slightly (do not bring the arms behind the body
though).
Purpose: Strengthens the posterior (rear) deltoids
26 WWW.MAXMUSCLE.COM

MAY 2015

3. Bench Ws with Dumbbells


Lie on your stomach on an incline bench holding
dumbbells, squeeze your scapula back and lift your
arms into a W.
Purpose: Strengthens the scapular stabilizers and
trapezius muscles
4. Forearm Planks with Scapular
Protraction/Retraction
Start in a traditional plank position, then go from
protracting (rounding) your scapula to retracting
(squeezing) them together.

Purpose: Strengthens the scapular stabilizers,


trapezius muscles and abs
5. Bird Dogs
On your hands and knees, slowly raise one arm with
the opposite leg while keeping your back in a neutral
position.
Purpose: Strengthens the abs, back extensors, glutes
6. Side Plank with Hip Abduction
In a side plank with your top arm on your hips, your
top foot should be dorsifexed with your toes pointing

Perform each strengthening exercise for 3 sets of 15 reps. Perform each stretch 2x for 30 seconds.
down to the foor (to internally rotate the hip), and
then raise your top leg up while maintaining the
plank.
Purpose: Strengthens the abs, scapular stabilizers,
lower back muscles and gluteus medius
7. Stability Ball Bridges
Lie on your back with your legs straight and calves on
the ball, arms reaching up to the ceiling, then lift your
hips up while staying balanced and level
Purpose: Strengthens the abs and glutes

8. Chops with Medicine Ball


Start in a sumo squat position holding the ball near one
foot, then straighten your legs as you lift the ball to the
opposite side and overhead, keeping the belly button
pulled in toward the spine to support your spine.
Purpose: Strengthens the abs, obliques, legs and is
functional lifting practice
9. Lateral Neck Stretch
Pull your head to one side while holding onto a seat/
bench and leaning toward the opposite side being
stretched.

10. Foam Roller Chest Stretch


Lie on top of a long foam roller with feet on the
ground, arms in a T outstretched on the ground.
11. Piriformis Stretch
Lie on your back and pull one legs knee and ankle
towards the opposite shoulder.
12. Hamstring Stretch
Lie on your back with both legs straight, then pull one
leg towards you while keeping the knee straight and
the foot fexed.
MAY 2015

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27

MAX FITNESS

Make a
Splash
Here is a low-impact, fun-flled
workout perfect for aging Baby
Boomers or anyone who loves the
water and doesn't want all the stress
on the joints from running or weight
training. BY PETER SMOLENS

A WATER AEROBICS class can be a


perfect alternative to an intense workout
in the gym. By performing exercises in
the water, they become low impact and
perfect for people who are getting older
or recovering from joint injury.
For example, when in the water,
stretching allows you to achieve greater
range of motion with minor resistance.
The waters natural resistance surrounds
your joints as you perform the exercises,
making it safe for people of all ages.
28 WWW.MAXMUSCLE.COM

MAY 2015

According to the United States Water


Fitness Association, even if you have
never worked out in the water before,
performing water aerobics can provide
you with ftness and health benefts.
Heres why:
Buoyancy: This water property allows
people to do exercises that are diffcult
on land. Ninety percent of your body
is buoyant when in the water up to
your neck, so you are not hitting the
foor as hard as you would on land. No
pounding or jarring!
Resistance: There is continual
resistance to every move you make.

The water offers 12 to 14 percent more


resistance than when you exercise on
land. Resistance does not allow for
sudden body movements.
Cooling Efects: Water disperses heat
more effciently, so there is less chance
of overheating. The water continuously
cools the body. Exercise in the water is
cooler and more comfortable than it is
on land.
You should check with your doctor
before performing any physical exercise
and water aerobics is exercise. It is
best to join a water aerobics class
led by a certifed instructor. Selecting

the right class is important. According


USWFA President and CEO John
Spannuth, there are fve types of
classes in water aerobics:
1. Adapted Aquatics designed
to help individuals with temporary
or permanent disabilities and/or
challenges.
2. Water Fitness designed to develop
and maintain general and/or specifc
components of physical ftness.

3. Aquatic Fitness Personal Training


This is usually limited to one-on-one
private instruction with a personal
trainer.
4. Aquatic Therapy includes aquatic
rehab.
5. Aquatic Physical Therapy only a
certifed physical therapist can conduct
these sessions.
By fnding the right class, you will
get the most out of your water aerobic
exercise. Depending on your physical
condition, the instructor can provide
you with options during the workout.
At the end of class you will have gotten
all the exercise youll want. In addition,
dont be surprised if you get addicted
to the fun of participating in water
aerobics class.

short, quick, or long steps, in waistdeep or chest-deep water


Jumping Jacks: Stand in the water and
move the legs and arms. An alternative
is holding your arms together and
moving them side to side.
Boxers Punch: Stand with your feet
hip-width apart, one foot slightly
forward. Put your arms into a boxer's
pose. Punch out with each hand
moving your feet back and forth to
twist your body.
Push Down: Stand straight with
your open hands palms-down on the
surface of the water and push down
until your hands are beside your hips.
Turn your hands and bring them back
to the starting position. Move your feet
back and forth in sync with your arms.
Another option is to keep your elbows
locked at your sides (pretend theyre
glued to your ribcage), exhale.
In addition, to vary the workout,
Opong-Brown suggests a number of
exercises that you can do using the
pool wall for support. They include the
following:
Wall Pushups: Face the edge of the
pool a couple of feet from the wall.
Hold on with both hands and slowly
pull your body to the wall. Then push

yourself back up straight.

Leg Pushes: Face the edge of the pool.


Hold on with both hands and bring one
leg out to your side, keeping your back
straight. Exhale while you bring it up
as high as you comfortably can without
turning at the ankle. Bring it back down
and repeat, doing a full set for each
leg.
Pull-ups: Grasp the side of the pool
and lower your body as far as your
arms will allow. Keeping your knees
bent, exhale and pull yourself up as
high as you can (the range of motion
for this will vary greatly from one
person to another).
The last 10 minutes of the workout
should be the cool down. Opong-Brown
suggests a series of stretches. She also
stresses the importance of keeping your
body hydrated. It is possible to become
dehydrated in the pool, so make sure
you drink water before and after your
workout.
Although a water aerobic workout
burns a lot of calories, once you try
water aerobics and it becomes a part of
your exercise program, you might fnd
that working out in the pool feels like
youre playing in the water while getting
the exercise you need. MS&F

Water Aerobics
On Your Own

There are always situations where it is


impossible to join a class. As long as
there is chest deep water and enough
space to spread your arms, you can
perform a water aerobics routine that
will give you benefts.
When certifed water aerobics
trainer Patricia Opong-Brown teaches
her class, she begins with a warm-up
period. Swimming laps is one of the
best things you can do to get your
the blood pumping. An alternative
is walking or jogging in the water.
If space is limited or the pool is
crowded, perform these movements
in place. Opong-Brown advised to go
at your own pace. You want to get the
exercise, but dont over exert yourself.
Once youve warmed up and are
comfortable in the water, the main part
of the routine is a series of stretching
exercises. Different exercises are used
to concentrate on different parts of the
body. Opong-Brown suggests the main
section of your water exercise routine
cover the following areas:
Water Walking: Moving forward,
backward, and sideward, using regular,
MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

29

MAX CHAMP

Life Lessons

For the Fit After 50 issue, Jenny shares the lessons she learned
from her greatest role model: her grandmother. BY JENNY BROERS
WHEN I WAS ASKED to write an article about staying ft after 50, my mind
immediately went to the strongest, fercest person I know: the matriarch of my
family, my beautiful grandmother, Jean Nedrig, who is 88 years old. She has
never been on a diet. She had fve children, was married to a sweets lover for
over 50 years, is an amazing cook and still wears the same size now that
she did when she was my age.
Shes the best role model a girl could ask for and these are the
lessons Ive learned from her for staying ft 50 and beyond:
1. Never skip breakfast.
Ive spent a lot of nights at my grandmas house and every
morning starts the same way. I wake up to the smell of
scrambled eggs and toast. There is always a piece of fresh fruit
to choose from (grapefruit being a favorite of grandmas) and
a tiny glass flled with orange juice.
2. Drink plenty of water.
I have a distinct memory of telling my grandma I was
hungry and having her response be, Drink a glass of
water. I didnt understand it when I was younger, but
I now know that dehydration sends the same signal
to your brain as hunger. Having recently eaten,
my grandma knew I wasnt actually hungry, thus
encouraging me to drink the water. Research has
shown that without proper consumption of water,
your metabolism will slow down in an effort to
conserve energy and your organs arent able to
function as effciently. Drinking adequate amounts of
water is the easiest, most readily available solution to
weight management.
3. Eat balanced meals.
Every meal at my grandmas house includes a source of protein and
colorful vegetables. She flls her plate with an appropriate portion and
never takes a second helping. Shes aware of the nutrients her body
needs to be satiated and energized and has remained consistent
throughout her lifetime.
4. Everything in moderation.
Ive never eaten a meal at my grandmas house that didnt end
with something sweet. Im told its inherited from our German
background. With a continuous supply of ice cream bars, cookies,
and freshly baked apple pie, it would be easy to overindulge.
Grandma credits her svelte fgure, despite the sweets, to
moderation. Ive never seen her eat more than one scoop of ice
cream in one sitting or run to the cookie jar for a snack. She is
the queen of discipline.
My grandma started healthy habits at a young age. The most
important lesson Ive learned is that life is all about balance
and consistency. One cheat meal wont make you gain 10
pounds, just as one salad wont help you lose 20. Its about
the decisions you make, day to day, and the discipline that
accompanies those good choices.
I love this quote by Jeromy Shingongo: If you are persistent,
you will get it. If you are consistent, you will keep it. So, start
now, keep going and live a long, full life flled with good health
and happiness! MS&F
30 WWW.MAXMUSCLE.COM

MAY 2015

Photo by Jame

sPatrick.com

Check out
Jenny's monthly
video blog on
MaxMuscle.com!
Jenny Broers won the
2014 MaxForm Life
Challenge and now
shares her success
tips with you! Find
out more about her
and others online at
MyMaxMuscle.com.

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FIT
AFTER
FIFTY
Afraid you are too old to have the ft

body youve always wanted? Dont let


age defne who you are or how ft you
can be. We interviewed these aweinspiring Max Muscle Sports Nutrition
customers who are all older than 50,
proving that age is just a number. You
can be as ft as you want to be! Just never
stop moving! Show others that being ft
after 50 proves anything is possible!

Patricia Bowles, 77
Residence: Lake Ridge, Virginia
MM Home Base: Max Muscle Manassas, Virginia
MM Supplements: Essential Omega
Sports: Running, ftness classes, competing in Golds
Gym Challenges and weight lifting

Photo by Statements Photography

Modeling a Healthy Lifestyle


Patricia Bowles has been a lifetime ftness fan and
grew up in a progressive family where her parents
were members of the frst gym in her hometown back
in the 50s! Eating fresh foods and lean meats, getting
plenty of exercise and always keeping a ferce eye on
her ftness and health has helped this dynamic model
and business owner never waiver from her ideal
weight by more than a few pounds.
Patricia shares this lifelong commitment with her
clients through her business, Patricia Bowles Modeling
(PatriciaBowlesModeling.com) and tries to serve as a
34 WWW.MAXMUSCLE.COM

MAY 2015

role model to those just entering the business.


She is quite passionate about her ftness world and
gives healthy living and an appreciation for a good
workout credit for helping her deal with the challenges
of providing long-term care for her husband. During his
career with the U.S. Marines, he suffered a brain injury
that has caused him to have dementia and Alzheimers
disease. During these past challenging 11 years, the gym
has provided Patricia with a much needed healthy outlet
for stress. She encourages everyone to make healthy
living a lifestyle!

Rick Fox, 51
Residence: Placerville, California
MM Home Base: Max Muscle Placerville, California
MM Supplements: MaxPro, MaxxTor, Max Mens Multi,
Max Glutamine, 2TX, A.R.M., FBXXX
Sports: Down and Dirty Mud Run, scuba diving and kayaking;
now training for the Tough Mudder and a Half Marathon in 2015

Loving the Mud Runs

Rick Fox found Max Muscle two years ago after fnally winning
his weight-loss battle and trimming an amazing 54 pounds
from his frame in three months. He had learned about healthy
nutrition and incorporating cardio workouts on the treadmill.
Encouraged by his initial success, he added weight training
and other workouts to mix things up after the frst three
months. Diagnosed as pre-diabetic, Rick knew he had to make
serious lifestyle changes and he did. The more he started
moving, the more the excess weight started to fall off and the
better he felt.
Now that he has his ft and lean body back, Rick is focusing
on building lean muscle and enjoys training at the gym six
days a week and would not dream of missing a workout
because it makes him feel so good.
Firmly caught by the ftness bug, Rick branched out and
tried a local mud run last fall and discovered he loved it.
Head held high, Rick has a new attitude and a new body and
confdently states that gaining control over his ftness changed
everything about his life.

Linda Lou Graybeal, 71

Photo by Russell J. Young

Residence: Oswego, Oregon


MM Home Base: Max Muscle Tualatin, Oregon
MM Supplements: MaxPro Natural Vanilla
Sports: Tango dancing, power lifting and walking

World Record Setting Power Lifter


According to Max Muscle Tualatin, Oregon franchisee Reginald Lee, Linda
Graybeal is a 71-year-old APA-WPA world record holder who has a story to
tell, and it is quite a story proving anything is possible at any age!
Frustrated with ongoing problems with severe pain, nerve damage and
dysfunction in her right arm, Linda sought out professional help and engaged
trainer Kyle Young of Boom Fitness to help her rehabilitate her arm and build
strength. The hard work in the gym paid off and in two years, Linda realized
she had successfully not only rehabbed her arm but also achieved overall
strength.
Looking for a new goal to stay motivated, her trainer suggested she
compete in an upcoming power lifting competition. She took the challenge
and competed in June 2014 in the Portland, Oregon APF-AAPF Primal
Strength Fest and took home several state and American records.
Setting the bar even higher, Linda competed in October 2014 in the
APA-WPA Elite Fall Classic and added World Record to her impressive list of
sporting accomplishments. To date her best full power competition scores are:
Squat 99.2 lbs
Bench Press 66.1 lbs
Dead Lift 143.3 lbs
Total 298 lbs
Linda said she gets fred up for competitions by listening to her favorite
workout song, Girl On Fire by Alicia Keys! This 71-year-old tango dancing,
power lifter girl is on fre!
MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

35

Dan Moore, 67

Residence: Woodbridge, Virginia


MM Home Base: Max Muscle Manassas and Max
Muscle Springfeld, Virginia
MM Supplements: Emerge, Essential Omega, L-Tox,
ADRX, Max ZMA, Quadra Cuts Night-time
Sports: Started competing in bodybuilding
competitions at age 67

Never Too Late to Start


Dan Moore is living proof that it is never too late
to start living healthy and ft! After dealing with a
lifetime of morbid obesity and a high probability
of many obesity causing health issues, Dan took a
new approach at age 60. Living life by the motto
he borrowed from Soul Surfer Bethany Hamilton, I
dont need easy, I just need possible, he strives to
train hard and stay focused on his goals.
An unlikely candidate for bodybuilding, Dan
proved all doubters wrong when he began
competing in 2014 at the age of 67! On a roll
now, he has plans to compete again in 2015 and
trains with Ariana Leonard at Core Effects Personal
Training.
Dan listens to anything by CCR and will compete
in 2015 to Wholl Stop the Rain. He stays inspired
to keep ftness a priority so he can dance at his
grandchildrens weddings in the future!

Don Bitle, 68

Residence: Springfeld/Eugene, Oregon area


MM Home Base: Eugene, Oregon
MM Supplements: The Basic Adult Multivitamins, Max Triple Whey and
Cleanse & Lean
Sports: Fitness Instructor for SilverSneakers Classic, Better Bones and
Balances and Active Adult classes in the Springfeld-Eugene, OR area.
Competed personally as a bodybuilder in several Iron Man and Emerald
Cup competitions.

Redefning Career and Body at 68

Don Everett Bitle refused to let a career setback at age 60 defne his
life or his ftness and used the opportunity to create a totally new
career designed to help others achieve and maintain maximum ftness.
He boldly returned to school and received a degree in Exercise and
Movement from a local community college and then used his training
to instruct aerobic classes. As ftness began to change his life for the
better, he continued to set new personal goals and began working with
personal trainer Aaron Ortin at Genuine Fitness to train for bodybuilding
competitions.
Dons personal ftness goals help him continually challenge himself
and serve to inspire participants in his ftness classes. Hes competed in
several bodybuilding competitions and feels he is stronger, healthier and
more energized now than he was before in 2008!
Don works hard to lead by example and shares his love of ftness and
healthy nutrition with all his students. This 68-year-old ftness instructor
keeps things fresh and modern by working out to songs like Where is
the Love by Black Eyed Peas and tells his students to focus on their
goals, lift weights three times a week and watch their nutrition.

36 WWW.MAXMUSCLE.COM

MAY 2015

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now is the time to open your own Max Muscle store TODAY!

Joey Silva, 54
Residence: Central Point, Oregon
MM Home Base: Max Muscle Medford, Oregon
MM Supplements: MaxxTor, MaxPro, 2Tx, Emerge
Sports: Tennis, wake boarding and teaching boxing. He is competing in the
Pacifc Coast on May 2 and the Cascade Classic on May 23.

He Took A Chance
Three years ago after an emotional divorce, Joey Silva found himself in a deep depression and desperately
needing something positive in his life to provide a healthy outlet. At 54, and father to 7-year-old Marcio, Joey
also wanted to model a healthy lifestyle and teach his son the importance of good nutrition and exercise.
It was then that Joey was encouraged to challenge himself to compete in a physique competition. Always
physically active, his concern was that at over 6 feet tall but only 169 pounds, he thought he just wasnt big
enough to compete. Others could see the possibilities and encouraged him anyway. Listen carefully to the
confdence that people have in you. People will have more confdence in you than you do in yourself, Joey
said about this experience. Take a chance, what do you have to lose? What you are doing isnt working!
Joey took a chance and now three years later hes proving that it can be done. Starting at 169 pounds
three years ago, he now competes at 195-200 pounds. Now sponsored by International Fitness of Medford,
Oregon, he trains with Jack Friend of Northwest Muscle and Joey of Central Point, Oregon has competed in
eight shows in the past three years.
Max Muscle Medford, Oregon introduced him to quality supplements that help him achieve great results on
stage. Joey credits MaxxTor with helping him take two inches off his waist for his upcoming competitions and
relies on favorites like MaxPro, 2TX and Emerge on a regular basis.
Now hooked on his new healthy lifestyle, Joey uses it regularly to share with Marcio how dedication,
discipline and hard work can help you achieve your dreams. At only 7 years old, Marcio already understands
the importance of eating his vegetables, and he practices posing with his dad!
In 2014 alone, Joey earned three frst place fnishes at the Iron Man, Emerald Cup and the Oregon State
Championships, all in the Masters Physique category, and he focuses on trying to give back to the community
that encouraged him to take a chance. Hes earned his physical trainer certifcate and readily shares his
knowledge with others interested in starting their own ftness journey. He quickly tells people, Dont be afraid
to fake it 'til you make it!

38 WWW.MAXMUSCLE.COM

MAY 2015

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MAX SPOTLIGHT

Changing
Peoples
Days
IN SUPER
HEALTHY WAYS

BY JACKIE CLASSEN

LARRY WILCOX, 58, from Oregon


City, Oregon has been sharing his
own special brand of healthy living
with customers for eight years. As a
Max Muscle franchisee since 2007,
Larry has spent years cultivating
relationships with his clients and
helping people adopt a healthy
lifestyle. The frst thing he suggests to
customers is a daily cocktail that is
designed to jumpstart their day in a
mega healthy way! Its Larrys Elixir for
Life and not only does Larry swear by
it, but so do his clients!

Get Educated, Not Sold


When a new client walks into Larrys
store he greets them with a big smile
and asks what brought them in. The
number one complaint is fatigue. He
has lots of people ages 40 and older
coming in searching for answers to
that daily grinding fatigue that plague
many Americans. People are searching
for safe, effective answers, Larry
said. Diets dont work, but careful,
considerate healthy living choices made
consistently do work.
When you stop in to Larrys Max
Muscle store, hell mix you up the
cocktail right there on the spot and let
potential customers see for themselves
how quickly they feel more energetic!
I dont sell. I just share with them
what I do, he said. The cocktail is the
foundation of what they need. They
get the cocktail right out of the gate
and within 20 minutes they start to feel
better.
40 WWW.MAXMUSCLE.COM

MAY 2015

Don't Forget Breakfast

Many people tell Larry they dont do breakfast. The frst thing he
does is explain why this is a huge problem. When we wake up in
the morning, we have been fasting. We burn anywhere from 500
to 1,000 calories while we sleep, he said. We have to fre up the
metabolism like a jet engine and get it burning calories. In addition
to drinking Larry's Elixir for Life Cocktail (recipe on the next page)
each day, make sure you get a good breakfast like the one listed
below. Just mix the following ingredients together for a super healthy
breakfast that will fuel your day:

Oatmeal (.5 cup)


Flaxseed Oil (1 Tablespoon)
Max L Glutamine (2 scoops)
Max Pro Protein (1 scoop)
Max L-Carnitine (1 Tablespoon)
Stevia (1 package)

The Secret Recipe


Larrys cocktail is the number one thing he shares with
clients. He swears by it. His clients swear by it. It literally
changes peoples lives, he said.
Being a type 1 diabetic, Sheri Van Riper, a customer of
Larry's, struggles with the effects of how her body absorbs
food and her insulin and energy levels, regardless of good
eating habits and high intensity workout regimen. But she
and her husband, Chris, started taking Larrys cocktail for
their daily vitamin supplements and within a week they
could already feel the positive effects. Chris and I both are
getting a better nights sleep and I am feeling less sluggish
during the workday, she said.
Are you wondering just what exactly is IN this magical
cocktail? Here are the ingredients:

6
1
1
1
2

ounces cold water


cap Vit-Acell (Berry Blast)
level scoop Max Green Synergy
tablespoon Essential Omega (Peach Mango)
level scoops Glutamine (optional)

Instructions: Blend water, cup ice, add all the above


and blend at high speed for about 30 seconds.
The result? Total Love! Larry said. The cocktail provides
you with 35 grams of carbohydrates, 15 grams of fat and 35
grams of protein with a total of 400 calories.
I must say that Larry's cocktail is one of the best
combinations I have taken in my athletic career, said Phillip
Carey, 57, who is training for an Ironman Triathlon. The
one powerful thing I can say about Larrys cocktail is that
you see and feel a real difference in your performance and
the way your body feels, especially when you push the
limits.

With The Most important


Anti-Catabolic Amino Acid

Time to Get a Bit Obsessed


When Larry visits with clients, he focuses on education.
He simply walks them through what he does and has been
doing for more than 10 years. He maps out how to make
the cocktail and what to eat during the day and when to eat
it. He gives customers simple step-by-step examples of what
has worked for him for years.
Larry will walk new customers through exactly what to
eat and insists they promise him they will be obsessed with
the plan for just one week. Then he challenges them to
stop back in and tell him it didnt work. By the time new
customers leave the store they are confdent they can follow
Larrys simple nutrition plan. If you follow it for one week,
actually get obsessed about it, you WILL feel better, he
said.
Larry admits hes a bit bold about his approach, but he
just tells people what they need to do if they really want
success. The bold approach has been successful. Larry said
hes never had anyone come back a week later and tell him
he lied to them, but he sure has had many people come
back and tell him how much better they feel.
So, are you ready to get a little obsessed? If you are,
maybe you need to try Larrys Elixir for Life, the best cocktail
youve ever had! MS&F

For more information or to find the store nearest you, visit us online at

maxmuscle.com
MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

41

MAX IMAGE

STOP THE CLOCK

Men have it easier than women when it comes to social expectations on aging, no doubt. But the fne line between
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MAY 2015

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I have more strength, more energy, more endurance
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try 2Tx today! It is a real shame that I didnt discover this
product earlier in life!
Chris Johnston,
50 Years Old Stockton, CA
After my 52nd birthday, I felt lousy all the time. A friend
then recommended 2TX. To my great delight within a
week of taking 2TX, my energy returned and from every
aspect I soon began to feel 20 again!
Ron Cummings,
52 Years Old Tustin, CA

Steve Wright,
13 Year Pro Football Veteran

I was suffering from mid-day fatigue, low energy and


difficulty concentrating. I then decided to try 2TX and
within a month my energy and focus was up and I was
leaning out while increasing muscle tone.
George Summers,
49 Years Old Fort Collins, CO

BEFORE you resort to prescription medication,


try 2TX for a natural solution that really works!

AVAILABLE EXCLUSIVELY AT:

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM


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MAX IMAGE

FOREVER YOUNG

Although genes play a natural role in the aging process, there are many things that can contribute and
accelerate the process, such as smoking, sun and stress. Here we found some lotions and potions to help aid
you against the environment. BY LISA MAIORANA

FLOWER POWER

Dry skin is a precursor for wrinkles; hydrate with SPF


50 Passion Flower and Argan Dry Oil by
Vita Liberata. This non-greasy blend of SPF and
dry oil can be used on hair, face and body to repair
damaged skin with anti-oxidants, while protecting you
from the sun. $45 at Sephora.com

HAIR
TREATMENT

Your strands need love,


too. The SuperFruit
Serum by Shea
Moisture contains
powerful antioxidant
properties to protect aging
hair from UV exposure.
Nourishing oils hydrate
and coat your locks,
and smooth coarse hair.
$10.99 at Ulta.com

Douse your skin with the Daily


Moisturizer with Broad Spectrum
Sunscreen SPF 30 by Altchek MD.
Sunscreen helps against the damaging
effects of UVA/UVB rays, and Vitamin C
Ester will restore smoothness, brightness
and luminosity and Panthenol will lock in
moisture. $30 at Ulta.com

SUN PROTECTOR

LOG IN

EYE CARE

Reduce the appearance of puffness around your eyes


in just 10 minutes with the Stem Cellular Lifting
Algae Eye Mask by Juice Beauty. Infused
with organic cucumber, white tea and arnica extract.
$75 at JuiceBeauty.com

BUZZ OFF

Rid yourself of dirt and grime all while


receiving a facial massage with the Luna
by Foreo. The anti-aging side creates
low-frequency pulsations that increase microblood circulation and relaxes facial muscles.
Available in three shades depending on skin
type. $199 at Sephora.com

44 WWW.MAXMUSCLE.COM

MAY 2015

Reduce signs of fatigue


and regenerate your
skins complexion with the
Cellular Code Serum
by Yon-Ka Paris. This
paraben-free anti-aging
serum uses 97 percent
natural-origin ingredients to
improve skin frmness and
smooth wrinkles. $135 at
Yonkausa.com

1
5

fuell

per serving

A Fitter, Leaner YOU!


Designed to meet the unique needs of the hard-training female athlete and physically
active woman; formulated especially for female athletes participating in moderate- to
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Sexy-Strong FUEL is the careful combination of several key
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That Everyones Talking About!


People have been cleansing for thousands of years because of
the physical and mental benefits you experience. Body cleanses
work to remove toxins from our digestive system. A big benefit
from a cleanse is the natural energy youll feel. Your skin looks
better, you feel leaner and when you feel good on the inside, the
happier you are.
Deep body cleanses can help to lower your accumulation of
toxins. Everyone, no matter how clean a life you lead, will
accumulate toxins, and over time this accumulation can
overload our detoxification system and keep our body from
running as efficiently as it should. An overload of toxins may
also be a major cause of many diseases. As part of a
deep body cleanse, Cleanse & Lean can be taken with
L-Tox, ADRX, Essential Omega, L-Glutamine, Vit-Acell,
turmeric, red clover and Max Green Synergy. These
products taken together will help cleanse your liver, colon,
kidneys, lymphatic system, skin, blood and lungs.

"As the developer of Cleanse & Lean,


you can be assured we use the
highest quality ingredients available."
Phillip W. Harvey
Chief Science Officer
PhD, RD, FACN, FISSN

BENEFITS OF TAKING CLEANSE & LEAN


WEIGHT LOSS
IMPROVED SLEEP
IMMUNE BOOST
REMOVE EXCESS WATER
IMPROVED SKIN QUALITY

PROMOTE A HEALTHY
URINARY TRACT
REMOVAL OF TOXINS
AND WASTE
IMPROVE THE HEALTH OF
THE INTESTINES

Check Out Real-User Testimonials on Cleanse & Lean


"I recently gave in to my five year long dream of competing. When I
became part of a local coaching team, my coach started me off on a
cleanse that included the supplement, Cleanse & Lean. I saw
immediate results within just one week, including less bloat and an
initial weight loss of about eight pounds. Seeing this, it had me
feeling energized, motivated, and fueled to continue on with prep,
which resulted in placing top five of my first ever competition!"

Melliza LeonenBellevue, WA
Cleanse & Lean is the best product on the market. I do not take any fat
burner supplements during my competition preparation. I take Cleanse
& Lean a few days before my competition to get that lean and fit look.
Cleanse & Lean makes you feel and look better!

Katie RhoeBoise, ID
As a busy mom of three year old twins, avid runner and yoga instructor I have found
that Cleanse & Lean is my "go to" supplement. Cleanse & Lean helps me get the lean
cuts and definition along with a healthy diet that I work so hard for. It helps me
to feel better and rid my body of excess toxins and water. As a fitness studio owner
I am asked frequently about different products and recommendations from different
companies and I always recommend with no hesitation to my clients, Cleanse & Lean
because it works!!!

Heather CummingsCle Elum, WA


I have not been able to have "normal" bowel movements for the last
18 years due to a previous surgery I have scar tissue in my bowels.
Since lean and cleanse I have been "regular" and happy! There are no
side effects other than happiness. I love my Cleanse & Lean!
Thank you Max Muscle!!

Constance CowezLos Angeles, CA


Important Tips For a Successful Cleanse:

Add more soluble fiber during cleansing! Fiber and Max Cleanse & Lean work together. Fiber acts
like a mop, gathering up toxic materials released and helping to sweep them out of your body.

Drink more water than you usually do! Bloating is often a result of festering bacteria from backed
up food in our bodies that is fermenting and sending out poisons through our bloodstreams. Water helps
to flush the toxins in your body and even dilutes their concentrations during the detoxification process.

Bring down your toxic load! Opt for organic and pesticide-free foods so you have fewer toxins in your
body. Dont forget about the psychological toxins, too. Dont schedule your cleanse during a high stress
time. Instead, consider taking some personal down time, and be sure to support your body with exercise
while youre cleansing.

Cleanse & Lean contains ingredients designed to gently cleanse the digestive tract.

Available Exclusively at:

LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

Locations Nationwide.
Franchise Opportunities Available.

MAX NUTRITION

Foods
That
heal
BY LINDA HEPLER, BSN, RN

Let food be thy medicine and medicine be thy food.


HIPPOCRATES, considered the Father
of Medicine, is often credited for this
saying. While some believe this to be a
misquotation, it is true that Hippocrates
believed in the healing power of nature
and in diet as a medical treatment.
Yet many of todays physicians, who
historically take the Hippocratic Oath, a
pledge to uphold specifc ethical patient
care standards, among them devising
and ordering for them the best diet, are
less than knowledgeable about teaching
their patients about healthy eating.
48 WWW.MAXMUSCLE.COM

MAY 2015

Most doctors are still fairly


uninformed about nutrition; most
medical schools provide little to no
nutrition education, said New York City
based Kristin Wartman, MA, NE, certifed
holistic nutrition educator and author of
the forthcoming book, Formerly Known
As Food. And while some physicians are
taking an interest in nutrition and diet,
she added, There is a long way to go
in understanding just how vital our diets
are for our overall health. What we eat
really is the foundation for everything.

This is especially true as we age.


Most age-related diseases, including
cardiovascular disease, diabetes, cancer,
cognitive problems and osteoarthritis,
can be prevented or at least stabilized
with a good diet.
The foundation? A whole food diet,
according to Wartman. Whole foods are
foods that have not been processed and
are very close to their natural state, she
explained. In other words, eggs rather
than egg beaters, rolled oats rather than
breakfast cereal bars, an orange rather

than fruit juice, a chicken breast rather


than frozen chicken nuggets.
As for high protein, low carb, low fat,
gluten free or any other of a myriad
of faddish dietary trends, they are best
ignored, said Joy Dubost, PhD, RD,
CSSD, national media spokesperson for
the Academy of Nutrition and Dietetics.
A well balanced diet is critical, one
encompassing all of the food groups,
she explained.
For those aged 50 and older, its
important to focus on those foods that
can help you to slow the aging process
and stay healthy and vital as long as
possible. Some recommendations from
Wartman and Dr. Dubost:

Combat Infammation
Every time you get a cut, your bodys
immune system responds to the injury,
sending white blood cells to prevent
infection and jump start the healing
process. This is a short-term normal
response, called acute infammation.
But another type of immune system
response called chronic infammation
can occur in the body especially as
we age, damaging healthy cells that
the body uses to protect itself against
diseases like cancer, heart disease,
diabetes and Alzheimers, to name a
few. How does chronic infammation
happen? While the process is not
entirely understood, researchers do
know that obesity, long-term stress,
exposure to toxins and pollutants like
smog and cigarettes, and a high sugar,

high saturated and trans-fat diet can


contribute to the problem.
And while its not entirely understood
how specifc foods suppress chronic
infammation and how much of them
you need to eat in order to do so, there
are some general rules for an antiinfammatory eating plan:
Eat an array of colorful fruits and
veggies, said Dr. Dubost. All of them
contain antioxidants that help fght
infammation, but the deep red and
purple fruits like blueberries and
cherries contain anthocyanins, which are
especially anti-infammatory.
Dark green leafy veggies like spinach,
kale, chard and collard greens are great

processed foods, too, warned Wartman.


In some cases healthy processed
foods are even worse because food
manufacturers substitute things like
sugar for fat. One example, she
explained, is non-fat yogurt, which often
contains loads of sugar.

Boost Your Brain

combat infammation

As we age, we tend to experience


problems with memory and cognitive
function. Your diet plays a major role in
brain health, said Dr. Dubost. And the
best menu for boosting brain function
are foods found in the Mediterranean
Diet. Specifc nutrients that help the
brain:
Vitamin E rich foods like nuts, leafy
greens, eggs, olives, seeds, brown rice
and whole grains.
Essential fatty acids, DHA and EPA,
found in fatty fsh. You should have
two four ounce portions of fatty fsh
each week, said Dr. Dubost. Or if you
cant get in that much fsh, look for an
Omega-3 fatty acid supplement with
DHA and EPA.
B vitamins, such as B6, B12 and folic
acid. These vitamins help to reduce
levels of homocysteine in the blood,
which is an amino acid and breakdown
product of protein metabolism. Get your
Bs with poultry, lean red meats, eggs,
bananas, dark leafy greens, carrots,
oranges, squash, melons, oily fsh, dairy
and whole grains.
Vitamin K rich foods, which are
thought to enhance cognitive function.
These include broccoli, eggs, dairy and
green leafy veggies.

infammation busters too.


Include good sources of Omega-3
fatty acids, such as fatty fsh like
salmon, Bluefn tuna, sardines and
anchovies. And dont forget the nuts,
said Dr. Dubost. Nuts like almonds
and walnuts contain healthy fats that
help to lower infammation.
Nix the unhealthy fats like fatty or
fried meats and other fried foods, and
instead pick healthy fats like olive oil,
avocados, nuts and seeds.
Make at least half of your grains
whole grains, recommended Dr.
Dubost. Replace white rice with brown
or wild rice, white bread with wheat,
and choose whole oats or barley
rather than cream of wheat.
Cut down on sugars and processed
foods. And beware of healthy

boost your brain


MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

49

feed your muscles


Feed Your Muscles
A recent study published in the journal Cell Metabolism
suggested that you need less protein as you enter your 50s
and 60s, because protein controls growth hormone IGF, which
is crucial for body growth when young, but linked to cancer in
middle age. But one study doesnt mean that you should short
your body of this vital nutrient, said Dr. Dubost. In an older
population, protein is critical to prevent muscle deterioration.
Age related muscle loss, or sarcopenia, begins in middle
age, and accelerates rapidly by ages 60-70. Protein defciency
during middle age can accelerate this process, leaving you
susceptible to falls, fractures and frailty, sometimes known as
the three Fs.
According to Dr. Dubost, you need .8 1.2 grams of
protein per kg of body weight each day, which means that a
120-pound woman needs from 43-65 grams of protein. This
is equivalent to 3 ounces of chicken breast, 1 cup of plain low
fat Greek yogurt and 2 tablespoons of peanut butter not a
diffcult amount of food to take in during the day.
And how you take that protein in matters, too, added Dr.
Dubost. While most Americans eat three times more protein
at dinner than at breakfast, its best to space your protein
equally throughout the day, as this maximizes muscle protein
synthesis. Good sources of lean protein include chicken,
fsh, grass fed sirloin, peanut butter, beans, nuts, eggs and
edamame, to name just a few. Or you can supplement your
protein intake with Max Muscle's MaxPro protein powder.

Bolster Your Bones


Up until age 30, our bodies build up bone faster than its
resorbed (broken down). But after that point, bone building
slows down and resorption increases, sometimes leading to
osteoporosis. In those over 50, one in four men and a full half
of women will break a bone due to osteoporosis.
There is nothing you can do to regain bone mass once
its lost. But you can slow down the progression toward
osteoporosis by taking in plenty of protein as well as the
following:
50 WWW.MAXMUSCLE.COM

MAY 2015

Vitamin D. Our bodies make this vitamin from the sun, but
the body ages, its not as effcient in doing so. Added to this
problem, those in northerly latitudes, especially those with
dark skin, are unable to synthesize enough vitamin D during
the winter months. And the use of sunscreen blocks vitamin D
synthesis, too.
How much D do you need? The Vitamin D Council suggests
that healthy adults take in 5,000 IU each day, the Endocrine
Society says 2,000 IU, and the Food and Nutrition Board only
600 IU. Because of this wide variation in recommendations,
many docs suggest that ideal vitamin D intake be determined
after taking a blood test called a 25(OH)D test. Most medical
organizations say that you should aim for a result of between
50-80 ng/ml.
Food sources of vitamin D include fatty fsh, cheese, egg
yolks and fortifed milk. But most health experts believe
that you cant get enough of this vitamin without taking a
supplement.
Calcium. According to the National Institutes of Health,
women over age 50 should have 1,200 mg of calcium daily,
while men should have at least 1,000 mg. Although many
people take in calcium through supplementation, there have
been a number of recent studies about a possible risk of
cardiovascular problems related to calcium supplements
so its best to ask your doc for advice. Meanwhile, good
food sources of calcium are low fat dairy products such as
cheese, milk and yogurt, as well as Chinese cabbage, kale and
broccoli.
See a pattern here? Many of the foods that are good for
infammation are also good for brain, muscle and bone health.
And if you take in a variety of healthy, whole foods lean
meats and other good protein sources, low fat dairy, and
lots and lots of colorful fruits and veggies, youre more likely
to keep your body in good shape as you move toward your
retirement years. Most people eat roughly the same 10
foods, said Wartman. But The more diverse your diet is, the
more nutrients you will get, she added. Its that simple.

MS&F

bolster
your bones

READ THIS!

To Get The Most out of your protein drink.

Lose Weight Now!


Join Our Success Stories!

Whats the best way to use our Liquid


Egg Whites? Imagine a protein drink
that you can make taste like anything
you want, any time you want. Chocolate,
Vanilla, Ice Coffee, or just Orange Juice.
You name it! You are only limited by your
own imagination. Our All Natural, 100%
Pure Liquid Egg Whites are pasteurized,
Salmonella tested, USDA & Kosher
approved. Best of all, they are double
fltered to have the smooth consistency
of milk. You can literally take one cup of
our egg whites, and make the fuffest
omelet you have ever had. OR, take one
cup of our liquid egg whites, and add
some sugar free chocolate syrup, and
you would not know its not chocolate
milk. YES REALLY!
One 8-ounce cup of our liquid egg whites
supplies 26 grams of Pure protein, with
only 2 carbs., No Fat, No Cholesterol,
and only 120 calories. The worlds best
protein for losing or managing weight,
and for building muscle. Its also a great
protein for kids and adults with health
issues who dont get enough protein.
NOTE that this is not a supplement,
its a Real, All Natural FOOD.
How much protein should you
consume in a day? The average Active
person requires approximately 1 gram
of protein per pound of lean body weight
per day. Protein is the building block
for muscle growth as well as helping in
the battle against body fat. Liquid Egg
Whites are the perfect source of protein,
for Gastric bypass patients, athletes,
World Class Bodybuilders and everyone
in between!
How often do you use our Liquid Egg
Whites? We recommend a minimum of

t w i ce a da y.
I d e a l l y, a s
soon as you
get up in the
morning,
and just before
bedtime.
For optimal
results keep
an extra bottle
of Liquid Egg
Whites at work for Children!
to enjoy their benefts
throughout the day!
Why take Liquid Egg Whites before
bedtime? Fitness enthusiasts have
known for decades that if you dont put
protein into your body before you go to
bed, your body will run out of protein
in the middle of the night. Once your
body digests all of its available proteins,
your body thinks it is starving itself.
To protect you, your body shuts down
and starts storing your own fat cells.
Your blood sugar still needs protein to
keep you going, so it starts consuming
the only protein source available at 3
am, your own muscle mass. Basically,
you are storing fat and eating muscle.
By drinking a high protein drink with
Pure Liquid Egg Whites just before you
go to bed, the egg protein will support
muscle growth for up to 4 to 5 hours.
Now the process is reversed for most of
your sleep time. Rather than storing fat
and eating muscle, the protein from the
Liquid Egg Whites, is allowing your body
to burn the fat at its normal rate while
building on the muscle. You will get
better nights sleep, and wake up more
alert and refreshed, and not as hungry in
the morning.

Perfect
Protein

100 % Guaranteed
Will stay good refrigerated
for 90 to 120 days, and can
be frozen indefnitely.
Chris LaCascia accomplished his amazing transformation
of losing 130lbs in only 9 months by drinking Liquid
Egg White Protein Shakes for 3 of his 6 daily meals.

order online or by phone

Pump Fits Both Half-Gallon


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For A Perfect Measurement 1 Pump Equals:
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1.25 Egg Whites 3.25g of Protein

WWW.EGGWHITESINT.cOm 877-EGG-WHITES

MAX NUTRITION

Crank
It Up

for Crab!
BY SUSAN IRBY

HIGH PROTEIN, low carb, low cal


and packed full of vitamins and
minerals thats crab in a healthy
crusty shell. Coming into season
in May through September, there
are many reasons to love fresh
crab, especially if you participate
in consistent weight bearing
exercise and are preparing for
ftness competition. This naturally
low carb crustacean is super high
in protein, packing in an average
of 80 percent protein per serving.
Other reasons to love crab, it is
high in vitamin B12, which converts
food into energy, aids in nerve
function and boosts immunity.
Crab is also rich in cancer-fghting
selenium, blood sugar-regulating
chromium and heart-healthy
omega-3 fatty acids.
A delicious and beautiful way
to enjoy fresh crab is to serve
in another ftness friendly food,
tomatoes. Tomatoes, like crab,
improve nerve function and are
also good for the brain. They
contain choline, which aids in sleep,
reduces infammation and is good
for muscle movement. So, crank
it up for the crusty crab add this
versatile and favorful ingredient to
your weekly diet program for lean
protein and mineral rich power.
Recipe note: crab contains
natural sodium so it is not
necessary to add salt to the
recipe. MS&F
52 WWW.MAXMUSCLE.COM

MAY 2015

NUTRITIONAL
INFORMATION

Serving size: 1
stuffed tomato
Calories: 178
Fat: 8.8g
Cholesterol: 61mg
Sodium: 469mg
Potassium: 708mg
Carbs: 12.4g
Fiber: 3.3g
Sugars: 6g
Protein: 13.6g

Crab Stuffed Tomatoes


INGREDIENTS
4 large on-the-vine or similar tomatoes
8 ounces lump crabmeat
cup light mayonnaise (or substitute non-dairy creamy
cashew cheese)
Fine zest of lemon
tablespoon lemon juice
1 stalk celery, minced
1 green onion, minced
1 teaspoon Old Bay seasoning
1 dash Worcestershire sauce
teaspoon hot sauce
1 teaspoon Dijon mustard
3 basil leaves, fnely chopped
teaspoon cracked black pepper
avocado, diced

Serves 4

DIRECTIONS
1. Slice off the top (stem end) of the tomato.

2. Using a melon baller or spoon, scoop out


the inside of the tomato, being careful not to
break the outside membrane.
3. In a large mixing bowl, combine all
ingredients except for the avocado and
gently mix together.
4. When combined, spoon crab mixture
equally into tomatoes.
5. Top with avocado and serve. (Can be
made ahead. If so, dice avocado just before
serving.)

ABOUT THE AUTHOR: Susan Irby is a Certifed Fitness Nutritionist and food healer, award-winning network television and radio
personality, and the creator of The Bikini Chef brand. Visit Susan online at: thebikinichef.com, susanirby.com and bikinilifestyles.com.
Copyright Susan Irby, the Bikini Chef 2015

MAX SCIENCE

Five Key
Supplements
YOU NEED
AFTER 50
BY KAREN MORSE, MPH

WEVE ALL HEARD that 70 is the new 50, but

as the human body ages, it is inevitable for physical


performance to begin to decline. If youve led an active
adult life with vigorous aerobic exercise at least four
days a week, though, theres good news! Research in a
group of men older than 80 years of age categorized as
lifelong endurance athletes had a similar cardiovascular
ftness level as non-endurance trained men who were 40
years younger.

In addition to staying active as you age, supplements


that preserve muscle mass, protect our vital organs and
boost immunity can also give you a leg up. Here are the top
supplement recommendations from our experts. For each
recommended product, please visit MaxMuscle.com for more
details.
54 WWW.MAXMUSCLE.COM

MAY 2015

MULTIVITAMIN
Jill Plant, a nutritionist and co-owner of Poised Pilates in Menlo Park, California
compares a daily multivitamin to the foundation of a house. Not many of us eat a
perfect diet including all of the vitamins and nutrients we need. A good multivitamin
should fll in all of the holes you arent getting from food sources, Plant says. It
should also contain the Recommended Daily
Value of vitamins and essential minerals
necessary for good health, including
B-vitamins, vitamin A, C, D3 and minerals
such as calcium, magnesium and others.
RECOMMENDED PRODUCT: Max
Multi (for Men and for Women)
HOW TO TAKE IT: Take two
capsules daily, with food.

PROTEIN
For an athlete, consuming enough protein to meet our bodys energy demands is a
challenge at any age. Protein is essential to retain our existing muscle mass, for tissue
repair and to keep our immune system functioning properly.
Many active older people dont get enough protein in
their diet, says Scott Herkes, a Certifed Fitness Nutrition
Coach and franchisee of the Max Muscle stores in
Bettendorf, Iowa and Moline, Illinois. As we age, we
are susceptible to losing muscle as each decade passes,
he states. Since muscle protein synthesis declines as we
age, Herkes recommends both resistance exercise and
increasing protein intake per serving. While a younger
person may get a fairly good response from 20 grams of
protein, an older person does better with 30 grams, he
tells us.

RECOMMENDED PRODUCT: MaxPro Protein


HOW TO TAKE IT: Use one scoop (30 grams) with 8 ounces
of water.

Drink This

85 percent of Americans dont


get the vital nutrients we require
on a daily basis, Larry Wilcox
points out. Larry developed
The Cocktail listed below to
ensure his clients are obtaining
the maximum benefts for proper
health. Heres his recipe:

THE COCKTAIL

6 ounces cold water


1 cap VIT-ACELL (Berry Blast)
1 level scoop MAX Green Synergy
1 tablespoon Essential Omega (Peach Mango)
2 level scoops glutamine (optional)

L-CARNITINE

VITAMIN C

L-Carnitine is a supplement that provides a variety of healthrelated benefts. In addition to helping the body burn fat,
it also improves cardiac output and muscular function and
reduces cognitive decline.
L-Carnitine is a non-stimulant fat burner that plays a major
part in energy metabolism. L-Carnitine helps break down
fatty acids and pushes them into the mitochondria of the
muscle so that we can burn them as energy, explains Larry
Wilcox, owner and Certifed Fitness Nutrition Coach at Max
Muscle in Oregon City, Oregon.

RECOMMENDED PRODUCT: Max LiquiCarn


HOW TO TAKE IT: Take one tablespoon (1250mg) 1 to 2 times
per day. Wilcox recommends taking one of the doses before
your cardio workout.

Another essential nutrient for


humans is vitamin C, which, for
one, plays a crucial role in the
formation of white blood cells
that fght infection. As we age,
we become more susceptible
to illness and infection, only
increasing the importance of
getting enough of this immunityboosting supplement.
Vitamin C also aids in
collagen formation, which holds the bone, cartilage,
ligaments and skin together, as well as warding off
some types of cancer and eye-related diseases. Plant
recommends 1000 mg daily for adults over 50.

OMEGA-3 FATTY ACIDS

RECOMMENDED PRODUCT: Vitamin C with


Rose Hips (1,000 mg)
HOW TO TAKE IT: Take one tablet daily.

Omega-3 fatty acids are necessary for normal cell and organ function, to
protect our joints and muscles, and may lower the risk of heart disease and
cancer. A risk assessment published in 2009 investigating the preventable
causes of death in the United States estimated that 84,000 people die
prematurely each year due to an omega-3 fatty acid defciency.
If you already consume fatty fsh such as salmon or sardines three
times per week, you can probably skip an additional
supplement. If not, the recommendation from expert
physician panels and government health agencies
for adults with no history of heart disease is a daily
eicosapentaenoic acid (EHA) and docosahexaenoic acid
(DHA) supplement of at least 500 milligrams.
RECOMMENDED PRODUCT: Omega-3 Plus High Potency Fish
Oil, 1,000 mg
HOW TO TAKE IT: Take one soft gel daily. Anyone with a
history of heart disease should consult with their doctor
frst, as he or she may advise starting at a higher dose.

As we get older, maintaining muscle


mass and a strong immune system is an
absolute must if we want to increase the
odds of a healthy active life well into our
80s, Wilcox says. It never gets easier,
he cautions. It is a choice that we have
to make every day when its time to get
out and exercise, but it will pay off in
the long run.
As always, check with your doctor
before starting any new dietary
supplement program. He or she knows
your medical history, as well as any
contraindications that could occur
with any of your existing medications.

MS&F

MAY 2015

WWW.MAXSPORTSANDFITNESS.COM

55

Max has raised


the bar with Max
Whey Isolate.

photo by

Available at:
@maxmusclesportsnutrition

Franchise Opportunities Available maxmuscle.com

@maxmuscle10

Find out how


your real age
compares to
your fit age.

/maxmusclefranchise

TAKE THE TEST at

MAXFITNESSAGE.COM

TODAY!

When it comes to selecting a protein supplement

IFBB Pro Pete Ciccone, CSCS


Speed is critical to supporting muscle growth.
Post-workout, the window for maximum muscle growth
is only open for a short period of time. Max Whey
Isolate has been shown to be beyond compare when it
comes to delivering the goods, and delivering them fast.
Max Whey Isolate is manufactured utilizing coldprocessed ultra-filtration and advanced micro-filtration
technology which results in higher surface area allowing
for instant mixing and a more rapidly digestible and
absorbed protein.

21
grams

Superior Quality Whey Isolate,


containing all nine of the essential
amino acids

5
grams

Branched-Chain Amino Acids,


to promote muscle protein synthesis &
growth and helps delay fatigue

0
grams

Fat, Carbs and Sugars


ultra-pure formula completely free of
fat, sugar and carbs.

36
servings

COMING SOON!

Available in Chocolate Fudge and Vanilla Cream Flavors!

Extremely versatile to be
used before, during and
after workouts.

With the highest quality Leucine-rich proteins, and a


metaphorical injection of anabolic substrates, the
easy-absorbing, non-bloating, and amazing tasting
MAX Whey Isolate is the superior choice.
Available exclusively at Max Muscle stores nationwide.
Find the store nearest you at www.maxmuscle.com

GLUTEN
FREE

SUGAR
FREE

MAX SCIENCE

SCIENCE PULSE

Te latest news on the power of key supplements to boost


sports performance and safeguard your health.
BY PHIL HARVEY, PHD, RD, FISSN, FACN

Testofen Proven Again

Researchers at the Kashibai Navale Medical College in Maharashtra,


India set out to evaluate the safety and effcacy of Testofen on
physiological parameters related to muscle anabolism, androgenic
hormones and body fat using prospective, randomized, double-blind,
placebo-controlled design. Sixty healthy male subjects were randomized
to ingest capsules of Testofen (one capsule of 300mg, twice per day)
or the matching placebo. Main outcomes included serum testosterone
(total and free) levels, muscle strength and repetitions to failure,
metabolic markers for anabolic activity (serum creatinine and blood
urea nitrogen) and percent body fat. Testofen supplementation
demonstrated signifcant anabolic and androgenic activity as compared
with the placebo in addition to signifcant improvements in body fat.
Researchers concluded that Testofen supplementation showed benefcial
effects in male subjects during resistance training without any clinical
side effects. (Wankhed S, Mohan V, Thakurdesai P. J Sport Health Sci.
2015; 13 Mar:1-7). MMSN Featured Product: 2Tx

PSYLLIUM SEED HUSK HELPS


IN METABOLIC SYNDROME

Metabolic syndrome is a clustering of hyperglycemia/insulin resistance,


dyslipidemia, overweight and hypertension. Researchers from the Policlinico
di Monza, Italy evaluated the current published data on psyllium to lower
blood pressure, improve serum lipid levels, reduce indicators of infammation,
lower serum glucose levels and favor body weight loss. In 2006, the U.S.
FDA authorized a health claim that psyllium husk can reduce the risk of heart
disease. In particular, many experimental and clinical studies suggest that
psyllium does lower serum and liver cholesterol concentrations and may
increase HDL-cholesterol levels. Researchers
concluded the favorable effect of psyllium
seed husk on body weight reduction
and satiety, on cholesterol and
triglycerides levels, on fasting
glycemia and on blood pressure
as a potential role of this fber
in the management of metabolic
syndrome. (Giacosa A, Rondanelli
M. J Clin Gastroenterol. 2010
Sep;44 Suppl 1:S58-60).

MN Featured Product:
Psyllium Husk
58 WWW.MAXMUSCLE.COM

MAY 2015

Whey Protein May Be Benefcial


in Reducing Infammation
Researchers from the School of Public Health at Soochow
University in China conducted a meta-analysis of randomized
controlled trials to evaluate the health benefts of whey
supplementation in reducing the circulating C-reactive protein
(CRP) level, a sensitive marker of infammation. A systematic
literature search was conducted in July 2014 to identify eligible
studies. Te meta-analysis results of nine trials showed a slight
reduction in CRP level with the supplementation of whey
protein and its derivates. Meta-regression
analysis revealed that the baseline CRP level
was a potential efect modifer of whey
supplementation in reducing CRP.
Researchers concluded that scientifc
evidence does support whey and its
derivates to elicit a benefcial efect in
reducing circulating CRP levels. (Zhou
LM, Xu JY, Rao CP, et al. Nutrients 2015
Feb 9;7(2):1131-43). MMSN Featured

Products: MaxPro, Triple Whey

INDUSTRY UPDATE!

A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN

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.
A recent double-blind research study using Mediator Phosphatidic Acid
with resistance training produced the following dramatic results:

Subjects gained 5.3 lbs. of lean muscle mass!*


Subjects lost 2.9 lbs. of fat mass!*
Subjects gained 47% in bench press strength!*
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!

LEARN
EARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
Locations Nationwide. Franchise Opportunities Available.

Get The MaxxTOR Training System

FREE w/ purchase!
Go to maxmuscle.com for details.

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

*Based
ased on results from an 8 week research study using Mediator Ph
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.

PRO TRAINING

FIT, FIRM
& FIFTY

Rock Solid: the


Bodybuilding
Way
BY PETE CICCONE, IFBB PRO

The Proverbial Fountain


For as long as man has recorded
history, weve shared tales of a secret
fountain with magical water that
could restore the youth of anyone
who drinks or bathes in it. From the
ancient Greeks to the 16th century
quest of Ponce de Leon, man has
searched relentlessly for the secret to
eternal youth.
The ancient Greeks may have
been on to something, actually. Long
celebrated in the Greek culture,
physical ftness has been recognized
as a tool to preserve and improve
life quality and sustain or enhance
physical performance, even as we
stand against the forces of the clock
ticking.
Industry authority Pete McCall, MS,
CSCS, perhaps explains it best by
comparing our bodies to automobiles,
specifcally those of the great
American Muscle Car era the 1960s.
Cars like the Ford Mustang and the
Chevy Corvette were designed not
only to look great, but also designed
for superior performance. Now, almost
50 years later, many of the cars of
this great era, especially those who
had regular oil changes, scheduled
maintenance and proper fuel, are not
only still performing, but are still able
to keep up with many of todays cars.
Pete says, A car is designed to
be driven. The engines and systems
are most effective when operated
on a regular basis. Similarly, The
physiological systems of the human
body are similarwith the proper
fuel (nutrition), maintenance and
60 WWW.MAXMUSCLE.COM

MAY 2015

operation, its possible to have a long,


healthy, vibrant life.

Bodybuilding Our Modern


Fountain of Youth!
The tenets of the bodybuilding
lifestyle especially the inclusion
of periodic high-intensity resistance
training regular moderate-tohigher intensity cardiovascular
activity, combined with the nutritional
approaches to support this activity
and the results of bodybuilding-style
training, typical to the bodybuilding
lifestyle, have also been shown to be
our Fountain of Youth.
Research has shown that highintensity activity that creates a
mechanical or metabolic stress on
the body can stimulate an anabolic
response even in the later years of the
human life-cycle. It is not enough for
older adults to simply play the game.
Research indicates that moderateto-vigorous activity is most effective
activity for stimulating the hormones
responsible for muscle growth, and
the cascade of benefts associated
with increased muscle mass. In fact,
we may actually beneft more from
bodybuilding-type training more as we
get older than when were young.
Here are some of the most
common benefts associated with
the bodybuilding-lifestyle, including
hypertrophy-type training (regular
moderate-to-high-intensity resistance
training, moderate-to-high-intensity
cardio and proper nutrition):
Increased muscular strength
and muscle mass, which positively
effect balance and mobility functional
priorities for us as we get older.
Increased bone density.
Resistance training stimulates
osteoblast migration, causing our long
bones to become more dense and
solid, preventing osteoporosis.
Improved body composition
as well as increased sense of wellbeing, confdence and decreased
cardiovascular risk factors and obesity
risk.
Improved cardiovascular health.
Bodybuilding positively impacts blood
lipid profle, circulation and blood

pressure, improved cardiorespiratory


ftness and increased aerobic capacity
for overall improved cardiovascular
health.
Improved blood glucose control
to prevent the onset of insulin
resistance and reduce the risk for
obesity.
So, lets be glad the ftness craze
is here and it doesnt look like its
going anywhere! Pick up some heavy
weights, hit that cardio, train hard and
feed your machine with clean foods!
It would appear that bodybuilding is
here to stay, and the bodybuilding
lifestyle will help keep YOU here, too!

MS&F

References:
American Council on Exercise (2009). ACE Advanced Health and
Fitness Specialist Manual. San Diego: American Council on Exercise.
Candow, D. et al. (2011). Short-term heavy resistance training
eliminates age-related defcits in muscle mass and strength in
older males. Journal of Strength and Conditioning Research, 25,
2, 326-333.
Hakkinen, K. (2011). Lecture: The aging neuromuscular system
in men and women still responds to strength training. Given at the
NSCA National Conference July 8-11, 2011
Hurley, B.F., Hanson, E.D. and Shaeff, A.K. (2011). Strength
training as a countermeasure to aging muscle and chronic disease.
Sports Medicine, 41, 4, 289-306.
Izquierdo, M. et al. (2001). Effects of strength training on muscle
power and serum hormones in middle-aged and older men. Journal
of Applied Physiology, 90, 1497-1507
Sayers, S. and Gibson, K. (2010). A comparison of high-speed
power training and traditional slow-speed resistance training in older
men and women. Journal of Strength and Conditioning Research,
24, 12, 3369-3380

Photo by Brett Seeley

Pete Ciccone, CSCS, IFBB Pro, is a professional


trainer, physique specialist and prep coach
in the Southern California region. He's a
published industry consultant and a respected
authority in Sports Nutrition & Exercise.
www.619muscle.com

No Distractions. No Fluff. In the end, I Just

IFBB Pro Pete Ciccone, CSCS

Pete A.R.M.s Himself With the


Most Complete Post-Exercise Muscle
Recovery Formula.
After being in the fitness industry for over
25 years, he only trusts the absolute best to
put into his body.
Learn more about A.R.M.
A R M and other Max Muscle
products online at maxmuscle.com
photo by

Available at:
@maxmusclesportsnutrition

Franchise Opportunities Available maxmuscle.com

@maxmuscle10

Find out how


your real age
compares to
your fit age.

/maxmusclefranchise

TAKE THE TEST at

MAXFITNESSAGE.COM

TODAY!

MAX PICKS

WHAT'S HOT?

We love to sample what's out there so we can tell you all


about it! From supplements to books and gadgets and more,
fnd out the scoop on today's hot products!

COMFORTABLY FAST

Whether tracing the tour route through the


Pyrnes or caf hopping on the Almaf coast,
let the kilometers roll by as you savor the sights.
The Cannondale Quick SPEED blends
the speed and agility of a road bike with an
upright sportive position and the versatility of
700x28c tires. If a credit card tour is your
idea of a great vacation or you simply like
taking the long way to work in the morning, the
Quick Speed is a perfect partner. This bicycle
has been designed to cater to the needs of
older serious riders returning to the sport, new
riders looking to experience road riding more
comfortably, fast commuters and group riders.
Go to Cannondale.com for more info!

OH MY!

Just when we thought that Clif Bar & Company couldn't possibly outdo themselves,
they did! Introducing the newest tasty treats: Clif Organic Trail Mix Bars.
These delicious bars come in seven favors that feature fruits and nuts like crunchy
almonds, whole wild blueberries and chunks of dark chocolate. Visit ClifBar.com.

NEVER FORGET

Always forgetting when to take those important supplements or meds? The


MedCenter Daily XL Pill Organizer can help. Clip this to your
backpack or purse and set the alarm to go off when it's time
to take the next dose. Visit MedCenterSystems.com
for more info!

FAT BURNING POWER

ThermX 2.0 is a modern fat burner that


raises the diet and weight loss category to a
higher level. This unique formula contains three
proprietary blends within one product to support
rapid and effective fat loss, thermogenic activity,
appetite management, water loss, focus and
extreme energy. The proprietary blends have been
masterfully formulated to contain scientifc and
research-based ingredients in effcacious doses.
These ingredients work synergistically with each
other for safe and effective results.
Available now at a Max Muscle store near you!

NEW FLAVORS OF EMERGE

emerge now comes in two exciting new favors: Root Beer


and Vanilla Crme. emerge contains clinically proven weight loss
ingredients to suppress appetite, provide maximum calorie burning
specifcally from fat, increase energy and elevate the bodys
metabolism. By using emerge, fuel partitioning benefts can ultimately
lead to enhanced lean body composition changes.
Available now at a Max Muscle store near you!
62 WWW.MAXMUSCLE.COM

MAY 2015

NIGHT TIME

WEIGHT LOSS
With The Calming Night Time Fat-Loss Accelerator
Quadra Cuts Night Time Metabolic Activator by Max Muscle Sports Nutrition
(MMSN) is designed for adults to help sustain maximum calorie burning while you
sleep. Unlike preparations that leave you feeling over stimulated and restless in the
evening, Quadra Cuts Night Time provides the fat burning factors throughout the night
and assists you in sleeping by combining gentle, but effective sleep aids promoting a
great nights sleep.
Quadra Cuts Night Time Metabolic Activator contains the Night Time Burn Blend
with four scientifically proven fat loss accelerators including, L-Carnitine (fumarate),
7-Keto DHEA, Garcinia cambogia extract (Hydroxycitric acid, HCA), and Chromium
(polynicotinate).
L-Carnitine helps body fat reduction by transporting fatty acids into muscle cells for
fat burning, which helps prevent fatty acid buildup and fat stores. L-Carnitine is
absolutely essential for all fat metabolism to take place in the body. L-Carnitine and its
precursors, L-Lysine and Vitamin C (Ascorbic Acid), make it possible to increase energy
while burning fat.
7-Keto is the trade name for the compound 3-acetyl-7-oxo dehydroepiandrosterone
(DHEA) and a proven safe, effective and innovative weight loss ingredient. Like DHEA,
it is known to decline with age. Human clinical studies have shown that 7-Keto
accelerates weight and fat loss compared to a placebo in overweight individuals
when combined with a program of diet and exercise. 7-Keto works naturally in the
body to enhance the activity of three thermogenic enzymes promoting the burning of
fat including, fatty acyl CoA oxidase, glycerol-3-phosphate dehydrogenase and malic
enzyme. 7-Keto promotes weight loss without the use of stimulants.
A Key Ingredient of QUADRA CUTS
NIGHT TIME METABOLIC ACTIVATOR

@maxmusclesportsnutrition

@maxmuscle10

Find out how


your real age
compares to
your fit age.

/maxmusclefranchise

TAKE THE TEST INSTORE

TODAY!

m-PRO SERIES UPDATE!

MiTOR is the newest introduction to the m-PRO Series of products


formulated to work in conjunction with MaxxTOR. MiTOR is a professional formula from MMSN designed to support the healthy and optimal energy
producing functions of the mitochondria to power the body. Dont be confused,
as the perception of an energy product in the marketplace generally means
a stimulant.
MiTOR is clearly not a stimulant, but rather supports the production of
chemical energy within the body to power all living processes. MiTOR
contains the finest Coenzyme Q10 (CoQ10) available in the world, Kaneka
Q10, and also includes the synergistic ingredients Adenosine, D-Ribose,
Alpha Lipoic Acid, Pyrroloquinoline Quinone (PQQ), Quercetin, Malic Acid and a
balanced blend of essential B-Complex Vitamins and Minerals.

MiTORs KEY FEATURES:


Mitochondrial Cellular Bioenergetics Formula
Supports Healthy Muscle Mitochondria Function
Promotes Cellular Oxidative Phosphorylation and
ATP Energy Production
Powerful Antioxidant to Reduce Oxidative Stress
By using MiTOR daily you can be assured that you are using
the most advanced and highest quality energy producing
formula available in the marketplace. You will notice the
difference within a few days of use. Best of all it supports the
natural energy production systems within the body and is
non-stimulant based. MiTOR is exclusively available
through Max Muscle Sports Nutrition.

LEARN
EARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
Locations Nationwide. Franchise Opportunities Available.

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

Our professionals at Max Muscle are here to help.


SET A GOAL

STEP

01

MAKE A PLAN

STEP

02

GET RESULTS

STEP

03

A "Nutrition Evaluation" at Max Muscle Sports Nutrition means a Certified


Fitness Nutrition Coach will work directly with you and your specific goals
to determine what supplementation your body needs to perform at its optimal
level. To achieve the physique and feeling you have always wanted, healthy
lifestyle changes are needed. Your evaluation is designed specifically for you,
your goals, and what you want out of life. At Max Muscle, we'll show you a
specific, yet simple, way to eat properly.
Through your personalized Nutrition evaluation, we help you to understand:

What foods to eat

How it relates to your lifestyle

How much to eat

How to achieve your goals


through proper nutrition

When to eat
How it relates to
your body

The role supplements play


in your overall plan

FREE NUTRITION CONSULTATION


with a Certified Fitness Nutrition Coach

SCHEDULE YOUR APPOINTMENT TODAY!

Find a store at MAXMUSCLE.COM


@maxmusclesportsnutrition

@maxmuscle10

Find out how


your real age
compares to
your fit age.

/maxmusclefranchise

TAKE THE TEST INSTORE

TODAY!

When It Comes to Weight Loss, I Want Something Safe, Yet Effective.

IN STORES NOW!

ThermX 2.0 is a modern fat burner that raises the


diet and weight loss category to a higher level. This
unique formula contains 3 proprietary blends within one
product to support rapid and effective
fat loss, thermogenic activity, appetite management,
water loss, focus and extreme energy. The proprietary
blends have been masterfully formulated to contain
scientific and research-based ingredients in efficacious doses. These ingredients work synergistically
with each other for safe and effective results.
Learn more about ThermX 2.0 and other Max Muscle
products online at maxmuscle.com

Available at:
@maxmusclesportsnutrition

Franchise Opportunities Available maxmuscle.com

@maxmuscle10

Find out how


your real age
compares to
your fit age.

/maxmusclefranchise

TAKE THE TEST at

MAXFITNESSAGE.COM

TODAY!

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