February 2012 Max Muscle Magazine

FREE!
Compl iments of:

FEBRUARY 2012 www.maxmuscle.com
Impress Your Date
Fat-Blasting
System
YOUR
24-HOUR
Valentine's
Checklist:
pg. 34
YOGA
FOR
WEIGHT
LOSS
9
Scorch Calories
9
Tone Muscles
9
Shed Pounds
Invigorating
Yoga
Retreats
pg. 28
6
How To Afford
Healthy Foods
(It's Not As Hard As You Think!)
BREAK THE 'EXCUSE' CYCLE
Healthy Hearts
Make Happy
People
pg. 18
LOVE YOUR
HEART
Stop being too tired, too stressed and go for it!
NEW
DUAL-ACT
M
A
X
F
E
B
R
U
A
R
Y
S
P
E
C
I
A
L
!
February Special Offers Expires Feb. 28, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
BUY ONE,
GET ONE
ION 24 HR. FAT LOSS FORMULA!
OFF!*
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
*ON YOUR NEXT PURCHASE OF ANY QUADRA CUTS FORMULA.
2 WWW.MAXMUSCLE.COM FEBRUARY 2012
HEROES
36 Everyday Heroes
Find out how these Max Muscle
customers have improved their
health and changed their bodies
and lives for the better.
IMAGE
42 Valentine's Checklist
Ladies: From your head down
to your toes, we've got you
covered for that hot Valentine's
Day date!
44 Smell-Good Suds
A woman loves a man who
smells good. But guys don't
need cologne to do it. These
body washes will do the trick!
NUTRITION
48 Fueling Athletes
FEBRUARY 2012 lSSUE 15
24
28
CONTENTS
HEALTH
18 Healthy Hearts
February is American Heart
Month. How well are you
taking care of your ticker?
FITNESS
24 Yoga for Weight Loss
Yoga can ease the mind and
comfort your spirit, but done
correctly, can blast fat, too!
28 Your Yoga Retreat
Six amazing destinations
across the United States
for yoga, toning and adventure!
34 Team Max
Find out more about Max
Muscle's sponsored athletes:
how they win, what motivates
them, delicious recipes
and more!
18
36
Guys: Smell good
without trying too hard!
Check out these
products just for you!
44
3 FEBRUARY 2012 WWW.MAXMUSCLE.COM
Cover Photography: James Patrick,
www.jamespatrick.com
Photography Assistant: Kimberly Miller
Model: Koya Webb
Apparel: Elisabetta Rogiani, www.rogiani.com
Hair & Make-up: Lauren Clark
Your teen athlete needs to follow
a healthy nutrition plan, starting
with the all-important breakfast.
Find out more from the National
Football Academy's Director
of Nutrition.
50 Make It Work For You
If you want to lose weight, but
aren't sure what you need to eat,
try a Max Muscle Nutrition Plan.
Find out the benets here.
52 Affordable & Healthy
Americans are suffering from
food insecurity. They think healthy
food is just too expensive. Here
are ways to cut the cost without
sacricing quality.
52
50
CUTTING EDGE
56 Weight Loss 24/7
Max Muscle Sports Nutrition's
Quadra Cuts system works day
and night to help you get trim and
healthy. Plus: a product that will
help you shred fat fast for a com-
petition or special event.
COLUMNS
14 Forever Young
40 MaxForm Champ
60 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
8 President's Point
10 Contributors
12 Feedback Buzz
16 Health Beat
62 What's Hot
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
COVER STORIES
FREE! Compl iments of:
FEBRUARY 2012 www.maxmuscle.com
Impress Your Date
Fat-Blasting
System
YOUR
24-HOUR
Valentine's
Checklist:
pg. 34
YOGA
FOR
WEIGHT
LOSS
9Scorch Calories
9Tone Muscles
9Shed Pounds
Invigorating
Yoga
Retreats
pg. 28
6
How To Afford
Healthy Foods
(It's Not As Hard As You Think!)
BREAK THE 'EXCUSE' CYCLE
Healthy Hearts
Make Happy
People
pg. 18
LOVE YOUR
HEART
Stop being too tired, too stressed and go for it!
IT'S ALWAYS
a bit difhcult know-
ing what to write for
my monthly editor's
note. ! could talk
about what you're
going to read in the
pages of this issue or
highlight something
profound that was
shared in one of the
articles, or even try
to pump you up for your htness and weight loss goals. But
what is truly weighing heaviest on my heart right now is
aging gracefully.
Naybe it's because !'m turning 37 this year and it means
!'m thatmuchcloser to the big +-0. Naybe it's the deterio-
ration ! see in my parents as they hght various illnesses
- my father with Parkinson's disease, gout, double hernia
and congestive heart failure; my mother with cancer (she's
in remission now), severe chronic back pain and diabetes.
Naybe it's because my brother turned 50 this year and
keeps telling me to take care of my body now because it
doesn't get any easier the older you get. And maybe it's be-
cause of the story on Nax Nuscle franchisee Scott Herkes'
parents, who in their 70s are gardening, canoeing, hiking
and lifting weight three days a week (turn to pg. 37).
The thing is ... we all have a choice at 20, 30, +0, 50 -
any age - to live healthy. You can party your way through
your 20s and 30s, eating and drinking whatever you want,
but you'll pay for it later. You can pack on the pounds after
college and stay a hundred pounds overweight for 30 years
before you hnally snap into action and take your life back.
But you may have developed diabetes or heart disease and
when you do hnally lose weight, you could have excess
saggy skin draping off your body, making you feel worse
than you did before you lost the weight. Hindsight is always
so clear, but why not have the foresight to plan for a healthy
future now?
Choosing a healthy lifestyle now means less risk for ill-
ness such as cancer and heart disease. !t means running
circles around people half your age when you're 60. !t
means fewer doctors' visits, less stress, more contentment.
So, choose to live healthy. Choose to live longer. Choose to
age gracefully.
We all have a choice. What's yours going to be?
Until next time,
P.S. I had to mention that I am really excited that we are
featuring our rst yoga workout. Many thanks to Koya
Webb for writing it and for being this month's cover model!
L
a
R
ue N
ovick
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Now Available Exclusively at:
Specially Formulated Weight Control
& Hormone Balance For HER.
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
POWERMAX is the gainer I rely
on to pack lean mass fast
in the off season!
Greg Atoyan
IFBB PRO BODYBUILDING
Team Max Muscle
with POWERMAX 1000 with POWERMAX 1000
Powermax 1000 is a professional strength
mass gainer for individuals needing nutrient dense
high protein and high calories to maximize lean
muscle mass gains, for hard gainers or for
those requiring extra calories to support a high
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concentrated calories to complement your
demanding training program. Powermax 1000
is your solution to support total protein, amino
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COME IN TODAY and try a FREE Sample of any of the 5 New Great-Tasting
Gourmet Flavors - Now Available in New Convenient 1lb. Sizes!
*Based on Sales in Max Muscle Store Locations
For More Information,
Visit Us Online at maxmuscle.com
Franchises Available.
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
MAX SPORTS & FITNESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
DQ\GLHWRUH[HUFLVHURXWLQHV\RXPXVWUVWFRQVXOW
ZLWKDTXDOLHGSK\VLFLDQ
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.
Lisa Maiorana, Abby Hoeffner, Don Dona,
Linda Hepler, Jessica Wyland, Lisa Moretti,
Koya Webb, Scott Herkes, Chad Case,
Patrick Cunningham, Susan Irby
James Patrick, Bruno,
Frank Fontanilla, Albert Evangelista
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO; Ron Higuera, DC, MS,
ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is president of Max Muscle and the Executive Editor of MS&F.
THIS MONTH, we will
offer Max Muscle customers
Buy-One-Get-One-50-percent
off on any Quadra Cuts (QC)
formula! There are four
formulas to choose from
and they can be mixed and
matched to create your own
customized weight loss stack.
QC Extreme contains several
clinically proven ingredients to
accelerate metabolism by in-
creasing the thermogenic (fat
burning) effect in the body. The most popular way to stack QC Extreme
is with QC Night-time. Doing this creates a 24-hour weight loss effect.
Read more about this on pgs. 56-58.
QC Night-Time uses clinically tested ingredients to help keep your
metabolism going, even during sleep. The formula also contains proven
ingredients to help you relax and get a more restful sleep. QC Night-
time is the perfect product for anyone looking to improve sleep and
lose weight at the same time. Maria Adelus, the 2011 MaxForm winner,
used QC Night-Time and QC Extreme to shed 37 pounds of body fat and
ultimately win the $25,000 grand prize.
QC Advanced Thyroid Support is another formula that can be included
in the Buy-One-Get-One-50-percent off offer. This is a great formula
to help you maintain and support normal thyroid function. A healthy
thyroid is critical to maintaining a lean, healthy body. QC Competition is
the strongest of the four and is intended for serious athletes wanting to
achieve that ultra-shredded physique.
Theres a way to get all four QC products for free in February: were
doing a drawing and will give away all four Quadra Cuts formulas
to four lucky winners. To enter, go to www.mymaxmuscle.com/
maxachievement/4reasons/ and tell us four reasons why you love Max
Muscle. The drawing will take place at the end of the month and the
winners will get their four Quadra Cuts sent to them in March!
Remember to 'Like' us on Facebook and follow us on Twitter
(MaxMuscle10). There're always great money-saving coupons and cool
KHDOWKDQGWQHVVWLSVIRURXUVRFLDOQHWZRUNLQJIULHQGV
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
with the help of
Quadra Cuts!
BEFORE
AFTER
Maria lost significant body fat off of her arms, stomach, hips, legs
and glutes. With the help of Quadra Cuts Extreme and Quadra
Cuts Night-time dual-action formulas, she lost an amazing
37 pounds and completely reshaped her body.*
Maria Adelus - San Francisco, CA.
NEW
DUAL-ACTION 24 HR. FAT LOSS FORMULA!
*Maria Adelus' results are not typical. Maria used Quadra Cuts Extreme & Quadra Cuts Nighttime as part
of a comprehensive nutrition program that included healthy eating and exercise.
Quadra Cuts Extreme &
Quadra Cuts Nighttime provide
the strongest ingredients
legally available in a
science-based formula to
initiate rapid fat loss and
thermogenisis during a
24 hour period.
Dr. Phillip W. Harvey, PhD, RD, FACN, CNS
DUAL-ACTION 24 HR.
FAT LOSS FORMULA!
Patrick Cunningham,CFNS,
CPT is a certihed sports nutritionist
and certihed personal trainer who
specializes in the healthy integration
of nutrition and exercise. He is the
store manager and certihed htness
nutrition coach at the Pearl 'istrict
Nax Nuscle in Portland, 2regon (www.
maxmusclepearl.com). He is an active
member of the 1ational Strength and
Conditioning Association, a writer,
motivational speaker and htness expert.
Lisa Moretti took the leap of faith
and left her oh-so-glamorous (12T!)
career as a T9 producer to do what
she loves: write about health, htness,
natural remedies, travel, food and dogs
- sometimes all at once! Six years in
and it's working out pretty well, but she
cautions that hitting the reset button
on life" is not for the faint of heart. She
is known as the Nartha Stewart of
dogs" and her dogs are Tuite sure she
is the best dog chef in the world.
Koya Webb is a certihed 5ayoka
yoga teacher and specializes in yoga
variations for the beginner to athlete
yogi. She is a lifestyle consultant who
travels nationally and internationally,
helping people transform their
lives. You can purchase a download
of .oya's 5evelational Yoga for
Beginners at www.koyawebb.com.
CONTRIBUTORS
maxmuscle.com
* 0emprehensve 6reens anJ
Frut 8IenJ FermuIa
* Fewerheuse ef
Fhytenutrents
* 8ch n AntexJants
* 0entans Frebetc 0uItures
te 5uppert 6I KeaIth
* 0entans 0encentrateJ AIee
vera {nner fIet)
* 100% Vegetaran/Vegan
* AII KaturaI ~ Ke ArtfcaI
0eIers er FIavers
* Ken-0ary anJ Lactese-Free
* Ke FIIers, 8nJers er
Excpents
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
Linda Hepler, BS1, 51, is a freelance
health and prohle writer whose work
has appeared in a variety of health and
htness publications. She received her
BS in nursing from (astern Nichigan
University and works as a school health
nurse in northern Nichigan. She has been
a solid contributor to Nax Sports 8 )itness
since 2006. She lives in Nichigan with her
husband and their four 'achshunds.
These products are certied gluten-
free by the Gluten-Free Certication
Organization.
For information visit GFCO.org.
To nd your nearest NoGii retailer visit
www.nogii.com
New! From Elisabeth Hasselbeck,
Creator of NoGii Gluten Free Solutions for Healthy Families!
100 delectable, easy-to-make, and family-friendly gluten-free recipes.
Author of New York Times Best-Seller The G-Free Diet: A Gluten-Free Survival Guide
Available everywhere Bars & Books are sold!
Ballantine Books
Making G-Free Easy!
on
the
go!
My name is Shannon
Jay Dougherty. I am a
fitness and lifestyle model,
trainer, bikini competitor
and mother. I don't
take myself seriously
and create "out of the
box" workouts just to
prove you can have fun,
be silly and still get a
great workout. My motto
is, any timeand any
placeis good for a
workout. I want to show
mothers and other women
how to make moving fun,
especially with their kids.
I enjoyed reading about
Don Donas journey to
a brand new man from
the October issue of
MS&F. Way to go, Don!
Check out my website
for fun fitness tips: www.
shannonjaydougherty.com.
A LIFE TRANSFORMED!
I have struggled with my weight since I was very young and had even suffered through heart
troubles at the age of 24! I didn't know when I met Scott Hinsch, owner of Max Muscle,
Longmont, that our friendly handshake would become a life-changing moment.
Since 2003, I have only been in two photos. One, an up close portrait taken just before
moving to Northern Colorado from Maryland in 2003 (shown below, left). Another was in our
backyard that same summer. These pictures show a face of a very tired, depressed, angry and
truly non-condent, nor hopeful person. Now, thanks to Scott Hinsch and his educated and
always excited staff in Longmont, I lost 135 pounds and have nally struck my goal of getting
down to 200 pounds!
Without taking Scott's advice, I would have never been so energized to work out, to play,
to cycle all over Northern Colorado or to just get moving or be condent for the rst time in
my life. One friend even told me that I was deemed "scary" by a few people just a couple
years ago.
I have very simple stats that show the effect of the educational value of going to Max
Muscle: pants before were a size 48 and after, they are a size 34. Shirts before were size
XXXL and after, L...Yeah, LARGE! I never thought I would be able to walk into any clothing
store and buy and wear anything I want. Big and Tall sections are so 2003!
After nding a new life and a joy of being alive, I could not be anymore thankful to Scott
and the entire Max Muscle and MyMaxMuscle community. I owe them so much. While I train
for my rst century
(100-mile) bike ride
this summer, my FBX
and EnduroMax mix
will be with me every
mile.
Thank you forever
Max Muscle. And,
Happy Anniversary
to you, Max Muscle
Longmont!
Dan Jacks, 32, Mead,
Colorado via email
FEEDBACKBUZZ
Picture of
the Month!
BEFORE AFTER
CUSTOMERS FOR LIFE
In September, while heading to
Mt. Pleasant, SC to Whole Foods
to do our our organic/health food
shopping, we spotted a new Max
Muscle. We travel 45 miles in order
to get quality foods and supplements.
We turned into the Plaza to see that
the store had just closed for the day.
We decided to peek in the window
to see if we could see the type of
products they sold having never been
in one. The owner, George Hogan,
was closing things down inside. Once
he spotted us, he opened the door.
THAT GESTURE HAS CHANGED
OUR LIVES FOR THE BETTER!
I am indebted to George because
now my husband, Greg, and I are on
a SERIOUS quest to be healthy and
well. I have started my customized
nutrition program and Greg decided
to enter the MaxForm Life Challenge.
We ALWAYS get the knowledge
and patience we need when we
purchase products. We feel like we
have made new life-long friends who
are genuinely concerned for our well-
being and not just prot.
YOU WILL SEE US AGAIN AS
CHAMPIONS!
Viveret Morant, via email
Take your picture with a copy of MS&F
and email it to editor@maxmuscle.com
FOR A CHANCE TO BE FEATURED!
MAX MUSCLE INTERNATIONAL
Hanging out after the Max Muscle 2011 IPL World
Powerlifting Championships (L-R: Mike Tronske (Gold
Medalist), Max Muscle Internationals Sales Manager
Brian Bullman (Silver Medalist) and Organizer Lt. Col.
Steve Denison). There were almost 300 lifters from
all over the world competing at the event held at The
Golden Nugget Hotel and Casino in Las Vegas, Nevada.
Max Muscle was proud to be the title sponsor and we
are looking forward to building a strong successful
relationship for 2012.
Brian Bullman, MMSN International Sales Manager
TALK
TO US
How Can I Get MS&F?
I saw your magazine today while waiting
to have my car serviced. However, I was
not able to nish reading the issue and did
not want to steal it. Your magazine seemed
extremely informative and I would like to
know how I can rst, request a copy of that
magazine, which was the November issue,
and second, how I can subscribe to your
magazine. Any help provided will be greatly
appreciated.
James Kavooras, via Max Muscle website
Editor's Note: If you would like to get Max Sports
& Fitness every month, visit your local Max Muscle
store and ask for a free copy! To nd a Max Muscle
store near you, visit www.maxmuscle.com.
Loved the Recipe!
Made the Dynamic Duo recipe from the
November issue of Max Sports & Fitness
magazine Filet with Peppercorn Merlot
Reduction Heavenly!! AND!!! It was even
BETTER the second day!
Deb Bowes Janzen, via Max Muscle FB page
ONLINE POLL
We asked: 'Did you make any New
Year's resolutions regarding your health
and tness goals for 2012?' Here is
how you responded...
9% Nah, New Year's resolutions are
a waste of time.
36% Yes, to get t and lose weight!
Hoorah!
18% I did, but I made sure to create
short-term goals to meet my long-term
goals for 2012.
36% I didn't make resolutions per
se, but I am aware of some changes
that need to be made and am working
toward those changes!
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
We asked: What latest tness trend have
you tried lately? How did you like it?
You answered:
s The air bench! Tried COR Bench and it was
awesome! There are several other similiar
benches on the market but COR Systems is
the best! Greg Reffner
s TRX, Rip:60! Highly suggested. Crissy
Anderson
s Eating less and exercising more -- it
works!! Delora Logan
s CrossFit with paleo and I LOVE IT!
Tanya Davis Morse
MMSN Ireland?
I just want to tell you how wonderful Arthur
and his staff are in Wilmington, NC. I am
a regular and addict of MMSN since it
opened. The products are fantastic and I feel
so much better since I entered the store a few
weeks ago tired and drained and emotional
and overwhelmed. Arthur took a look at
me and guided me to the products that I
needed and I am so grateful to him and his
staff for answering my questions on nutrition
and helping me select the best products for
me. Arthur was so kind and gave me his old
magazines, so I had great reading material
and I learned a lot of great tips from the
articles. I look forward to continuing my
relationship with MMSN. I even want to
take this franchise to Ireland one day. But for
now, I will have to settle for a Max Muscle
Preferred Trainer status and get another job
just to pay for my supplements! Many thanks
MMSN and Arthur and his staff!
Rachael McSharry, via Max Muscle website
I will never forget the exact moment when I stood
back and thought, Wow I need to change and I
need to do it now! Picture it, a department store
dressing room in Greeley, CO, I am trying on
outts to take to my cousin's wedding in Florida.
Size 9 was not squeezing over my thighs, size 11
was not buttoning and size 13 buttoned, but I had
a mufn top. My head hung in shame when I went
up to the clothes rack and pulled a pair of size 15
pants. It was then and there that I knew I needed
to change my lifestyle to be happier with myself,
inside and out.
My tness journey has been truly incredible!
I could not have done it without God and
the support from my family and friends in the
community. I want to thank three very special and
important people who have helped motivate and
educate me to accomplish my tness dreams and
goals: Kim McMurren, Rodney Garcia and Micah
Hoeing of the Greeley Max Muscle Store.
Everyone in the store was so knowledgable
and friendly. I felt like a baby in water for the rst
time: it was new, confusing and a bit intimidating.
Rodney Garcia made sure that he knew what my
goals were, what I wanted to accomplish and
what I liked. He really made me feel like I was
the only person that mattered, and not just the rst
time I came into the store, but EVERY single time I
walked in the store.
In ve months I had dropped down to my size
9 pants, lost 4 percent body fat and was feeling
the best I had felt in years!
When I decided to do a tness competition,
I went to Greeley Max Muscle because I knew
their team would help me make this dream a
reality. That was when I began to work with
Micah Hoeing. He went above and beyond to
help me make my dream come true. He took my
measurements, provided me with an incredible
meal plan, hit the gym with me and even pushed
me through workouts I never thought I could have
nished alone! The sweat, tears and determination
paid off and exactly 4 months later, on August
20th, 2011, I competed in my rst competition
and truly fell in love with tness!
I want to take this time to thank the team at
Greeley Max Muscle for all their help every step
of the way in my tness journey!
Dolly Fonseth, 27, Greeley, CO
BEFORE AFTER
maxmuscle.com
with the Best in Concentrated
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VIT-ACELL Anti-Oxidant formula
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you everything you need to support
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of powerful anti-oxidants and
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health and immune support.
T
wo powerful words that I
continue to hear among
successful people is goal
setting. Successful people start with
short-term goals that eventually lead
to long-term goals and results. Long-
term goals can literally change your
life. Think about how many lives have
been saved or how many millions of
dollars have been made through the
accomplishment of long-term goals.
Here is a personal example of goal
setting and how it can be applied to
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I set a semi long-term goal of being
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5-minute intervals for six sets. The
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of 5 minutes, but that was my short-
term goal, so I felt good about it. By
the fourth day, 5 minutes was getting
easier and I was pushing for two sets
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My short-term goal was to increase
my jumping in 5-minute increments
every few days, while my long-term
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days I had accomplished my goal of
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toiling to jump for only 5 minutes, I
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but to me it was a major accomplishment
that gave me a great feeling of success.
Short-term goals should be very simple
and something that you can accomplish
quickly. They serve as motivational step-
ping stones towards accomplishing your
long-term goals. Just as every journey is
completed with a series of steps, every
long-term goal is completed with a series
of short-term goals.
Lets start with a short-term goal right
now: something simple that you can
begin today, like I Will Ride My Bike for
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and begin giving yourself constant mental
memos of your commitment. Youll be
surprised at how powerful this can be.
You need to apply pressure to yourself
in order to accomplish these goals. What
good are goals if you do not have the
motivation to put them into action? Write
your goals down! By doing this, you are
programming yourself to accomplish that
goal.
Goal setting can also be very sublimi-
nal, especially if you constantly reinforce
your goals by repeating them to yourself
throughout the day. I call this Mental
Memos.
Mental Memos can be a very powerful
tool in making sure you accomplish your
goals. Tell yourself that you cant wait to
get to the gym and what a relief it will be
WRJHWRXWRIWKHRIFHDQGJHWLQDJUHDW
workout. If your long-term goal is to lose
SRXQGV DQG GHQH \RXU ERG\ WKHQ
you must constantly remind yourself that
each rep, each set, each workout, each
day gets you closer to accomplishing
your long-term goal. By the end of the
day you dont even need to think about
it, you just do it, because youve been
thinking about doing it all day.
Remember, short-term goals can be
very short and simple. They can be set on
a daily or weekly basis. Your short-term
weight loss goal could be to lose 3 pounds
WKHUVWZHHN0DNHLWKDSSHQ7KHQGRLW
again next week! These short-term goals
will challenge you to make sure that you
are focused on accomplishing your long-
WHUPJRDOVGDLO\6HW\RXUGLHWDQGWQHVV
goals today and dont let anything stop
you from accomplishing these goals.
MS&F
By Joe Wells, Max Muscle Founder and CEO
,I\RXQHHGKHOSVHWWLQJWQHVVJRDOVYLVLW\RXUORFDO 0D[0XVFOHVWRUHWRGD\
Don't Let
ANYTHING
STOP YOU
Your Solid
Nutritional
Foundation!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
By Linda Hepler, BSN, RN
HEALTHBEAT
CAN YOU BE TOO CLEAN?
Trying to protect your children from all those nasty germs? You may be doing them more harm than good, according to a study
recently published in the Journal of Allergy and Clinical Immunology. Research conducted at Linkoping University in Sweden found
that children with allergies, both to foods and to environmental allergens, had less diverse intestinal ora (bacteria in the gut) than
those who had no allergies. The results of this study supported the hypothesis that todays children encounter too few bacteria during
childhood, a situation that keeps the immune system from maturing properly and results in increased prevalence of asthma and
allergies. Experts are not suggesting you forgo cleaning the house or teaching your children to wash their hands. But antibacterial
soaps, gels and cleaning products may not be necessary.
BRAIN FOOD
One more reason to eat your fruits and veggies and shun junk foods? Brain
health. According to a new study published in the December issue of
Neurology, those with diets high in omega 3 fatty acids and vitamin D (found
primarily in sh and sh oil) and in vitamins C, E and B, (primarily found in
fresh fruits and veggies) scored higher on mental thinking tests than people
with diets low in these nutrients. They were also less likely to experience
brain shrinkage associated with Alzheimers disease.
The study involved a group of 104 individuals with an average age of 87
without risk factors for memory or thinking problems. Memory and thinking
skills tests, blood tests for nutrient levels and MRI scans to measure brain
volume were performed. Those with the best nutritional status performed
best on the tests and also had higher brain volume. And those with a diet
high in trans fats (found in packaged, fast, fried and frozen food, baked
goods and margarine spreads) scored lower on the tests and also were more
likely to have brain shrinkage.
Dangerous Decibels
Its no surprise that many of todays Baby Boomers suffer from
hearing loss this is an expected occurrence after years of
exposure to loud noises. But todays teens may be headed for
middle-aged hearing problems as early as their 20s or 30s. The
culprit? MP3 players with ear buds that deliver favorite tunes at
high volumes hour after hour.
A study performed at the Tel Aviv University examined MP3
listening habits of 289 children aged 13 to 17, including preferred
levels of music and daily duration of device use. Measurements
of the volume levels were done to calculate the potential risk
to hearing according to damage risk criteria established by
industrial health and safety regulations.
What they found is 80 percent of the teens listen to the MP3
regularly, from 1 to 4 hours daily. This duration of use at the
volume that teens play the music, according to the researchers,
results in a serious hearing health hazard.
What to do? Parents should educate teens about this risk
and limit use and volume of MP3 players. An additional
precaution is to encourage over-the-ear headphones instead
of ear buds.
hint! over-the-
ear headphones
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HEALTHMATTERS
F
ebruary is the season of hearts and howers, a
time to shake off your winter doldrums and look
forward to the promise of spring. )ebruary is
also American Heart Nonth, a time to consider
taking better care of that ticker. According to the
American Heart Association, heart disease (including stroke)
is the leading cause of death for both men and women.
!n fact, heart disease kills an estimated 630,000 Americans
each year.
We're surviving longer once we have heart disease," says
-onathan )ialkow, N', )ACC, )AHA, )ABC/, Nedical 'irector
of (.G, Stress /ab and Cardiac 5ehabilitation at the Baptist
Cardiac and 9ascular !nstitute in Niami, )lorida. But there's
still a high prevalence of developing it."
The term heart disease, explains 'r. )ialkow, covers a
wide range of conditions, but in the United States the most
common heart condition is coronary artery disease (CA').
CA' occurs when there's a plaTue accumulation in the
coronary arteries, which are the blood vessels that supply
blood - and oxygen - to your heart muscle. As plaTue
(consisting of fatty deposits) builds up in the arteries, it
thickens and hardens, narrowing the vessels in a process
called atherosclerosis. Atherosclerosis results in decreased
blood delivery to the heart, and may produce angina, or
chest discomfort, due to the diminished oxygen supply.
2ver time, the heart muscle may weaken, leading to heart
failure (an inability to pump effectively) or dangerous heart
rhythms. Sometimes, the plaTue completely blocks an artery
HAVE A HEART:
Minimizing Your Risk For Heart Disease
carrying blood to the heart, resulting in a heart attack.
5ecent research has shown that inhammation plays a big
role in the progression of atherosclerosis, too. While the
maMor risk factors for CA' are aging (over 50), strong family
history of heart disease, a sedentary lifestyle, smoking,
hypertension (high blood pressure), elevated cholesterol
and diabetes," says 'r. )ialkow, any condition that causes
inhammation can increase your risk." This, he says, includes
diseases such as psoriasis, asthma and arthritis - anything
that triggers systemic inhammation."
What to do to decrease your risk of developing CA'? The
obvious answer is to make lifestyle changes to reduce your
risk factors, such as not smoking, exercising regularly to
keep your weight down and prevent diabetes, and eating
a healthy lower fat diet. !f you do have a disease such as
hypertension, diabetes or arthritis, it's important to keep it in
good control. This means regular physician visits for monitoring
and treatment as well as prevention of other conditions.
And since artery clogging cholesterol is carried in
lipoprotein particles in your blood, the United States
Preventive Services Task )orce (USPST)) recommends a
periodic lipid prohle for men aged 35 and older and women
aged +5 and older, as well as for those 20 and older who
have increased risk for CA'. This blood test measures your
total cholesterol value as well as breaking down the numbers
into an H'/ (good" cholesterol) result and an /'/ (bad"
cholesterol) result. !t also measures triglycerides, another
type of lipid (or fat) in your blood, and calculates a non-H'/
value, which is obtained by subtracting
the HDL cholesterol level from the total
cholesterol. The non-HDL calculation
is the sum total of bad fats, which
includes LDL cholesterol plus the
cholesterol contained in very low density
lipoprotein (VLDL, the main carrier of
triglycerides). Non-HDL cholesterol is a
better predictor of your heart disease
risk than LDL, says Dr. Fialkow.
Those at especially high risk of CAD
should have advanced lipid testing,
he adds. Advanced testing, such as
an LDL particle number (LDL-P), can
be useful because some people have
a normal LDL cholesterol number, yet
have smaller LDL particles, which more
easily invade the artery walls and lead
to plaque formation.
Your physician may order other tests
based upon the results of your history,
SK\VLFDO H[DP DQG OLSLG SUROH VXFK
as an EKG or stress testing. He or she
will also use these results to come up
with the best diet and drug therapy to
prevent the onset or progression of
atherosclerosis. >>
Anti-Inflammatory Diet
Recent research suggests that diet plays an important part in
causing inammation, which may contribute to the risk for
heart disease. A high carbohydrate intake, especially those
carbohydrates in sugary foods like sodas and pastries and in
rened, highly processed foods, can precipitate an increased
number of LDL particles, says Dr. Fialkow.
While popular anti-inflammatory diets vary
in specifics, a general guideline includes:
5 or more servings of fruits and veggies each day
Minimal saturated fat (red meats, whole fat dairy foods,
hydrogenated oils like palm and coconut)
Plenty of omega-3 fatty acids, found in oily sh (or sh oil
supplements) and walnuts
Limited intake of rened carbohydrates, such as white rice,
pasta and breads
Whole grains, such as brown or wild rice, oats and quinoa
Lean protein sources such as chicken, turkey and soy
Avoidance of rened and processed foods
Anti-inammatory spices, such as ginger and curry
Yoga For Heart Health
Many who practice yoga swear by it for reducing stress and helping with balance. But some
yoga practitioners, such as Lynn Anderson, PhD, ND, of Los Angeles, California, believe
that it may help with heart health. Yoga doesnt actually prevent heart disease, she says.
Although studies have shown that yoga practitioners have better heart health in general.
$FFRUGLQJWR'U$QGHUVRQWKHPDMRUEHQHWRI\RJDLVWKDWZKHQ\RXUHZRUNLQJDQG
stretching the muscles, youre improving circulation and oxygen to all of the body organs,
including the heart. While it cant replace a healthy diet and aerobic exercise, she believes
WKDW\RJDFDQEHDEHQHFLDOSDUWRIDKHDUWKHDOWK\OLIHVW\OH
Dr. Phils Fab Four Heart-Healthy Supplements
Most cardiac doctors prescribe one or more supplements for their patients in order to keep the heart healthy. Phillip
Harvey, PhD, RD, FACN, CNS, Chief Scientic Ofcer of Max Muscle LLC, offers his top four picks:
1. Omega 3 Fatty Acids are considered essential fatty acids, meaning that your body needs them for
survival. But the body cant produce them on its own. We get omega 3 fatty acids from food sources or supplements.
The three main forms of omega 3s are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha
linolenic acid (ALA). According to Dr. Harvey, EPA and DHA (found in fatty shes and sh oil supplements) are the
most important forms of omega 3s for heart health, as they reduce inammation, reduce LDL cholesterol and lower
triglycerides.
2. Coenzyme Q10 (CoQ10) is a substance similar to a vitamin. Its found in every cell of the body and is
highly concentrated in the heart, says Dr. Harvey. Although the body produces CoQ10 itself, levels decline with age
and with some prescription medications, so some doctors believe that supplementation is important.
3. Psyllium, a water soluble ber, is often overlooked, but is a very important ber for heart health, says Dr.
Harvey. Studies show that a diet high in water soluble ber like psyllium is associated with lower triglyceride levels
and a lower risk of cardiovascular disease.
4. Resveretrol is derived from grape skins, and according to Dr. Harvey, is a powerful antioxidant. Research
suggests that it may help protect the lining of the hearts blood vessels, and may also reduce inammation and
the risk of blood clotting.
And thats the good news. By
taking care of your heart with
a healthy lifestyle and regular
medical care, youll greatly
minimize your risk for heart
disease and enjoy many more
Februarys to come. MS&F
Whats The
Dentist Got To
Do With It?
Believe it or not, your dental
health has something to do
with your cardiac health,
says Nicholas Toscano, DDS,
MS, New York City based
periodontist. Without a
doubt, theres a connection
between what goes on in
the mouth and what goes on
in the rest of the body, he
adds.
One of the most well
researched areas in dental
health is the link between
periodontal disease and heart
disease. A recent study,
conducted by researchers
from Cornell University in
New York and the University
of Gothenburg in Sweden,
found that the bacteria
present in plaque removed
from the coronary arteries of
15 heart disease patients was
the same bacteria present
in the mouth, especially
that found in those with
infection from periodontal
disease. Your mouth is a
dirty place, says Dr. Toscano.
The bacteria in your mouth
will enter the bloodstream
DQGVHWXSDQLQDPPDWRU\
process in the body.
Dr. Toscanos
recommendation? Regular
dental checkups and
cleaning, every six months
for most people and even
more frequently for those at
high risk for CAD.
K
erri Powers, who lives in Connecticut, is a personal trainer and a professional singer/
songwriter. But since age 6, she has struggled with arrhythmia, or irregular heart
rhythm, that caused bouts of a pounding heart and extreme anxiety. By her mid 30s,
the episodes had escalated, severely impacting her life. I felt like a walking time bomb,
says Kerri. I could do something as simple as bend over and pick something up, or cough,
and go into an arrhythmia.
In 2010, Kerri had an episode of arrhythmia that didnt go away. She was taken to
the hospital, where she was given a powerful medication called adenosine, which has
unpleasant side effects such as lightheadedness, ushing, sweating, nausea and numbness
of the limbs. After this uncomfortable experience, Kerri decided to undergo cardiac ablation
a procedure that corrects heart rhythm problems with a long catheter threaded through a
vein in the groin to the heart, where a radio frequency pulse destroys the tissue in the heart
that is responsible for triggering the arrhythmia.
But rather than opting for a typical ablation procedure, where the doctor manipulates the
stiff catheter manually using live X-ray images to guide the tube to the heart, Kerri agreed
to a minimally-invasive robotic ablation system called the Steriotaxis magnetic navigation
system. This cutting edge technology allows the doctor to sit in a separate control room,
using a joystick and computer-controlled magnets to guide the movement of a soft catheter
precisely, millimeters at a time, into place, where the ablation can be done.
Kerris procedure was performed with perfect precision and with a lower risk of
complications and less radiation exposure to her and the physician than a traditional
ablation procedure. She was up and literally running in a week and a half, and has
been arrhythmia free ever since.
Technology such as robotic-assisted surgery is changing the landscape of cardiac care,
says Aseem Desai, MD, FACC, a cardiac electrophysiologist who treats patients at Mission
Hospital in Mission Viejo, California. Remote magnetic navigation system uses a 3D CT
scan, so you can see inside of the body and get to places you wouldnt ordinarily get to
with a normal procedure. You have much better control, he says. Its kind of like that movie
Fantastic Voyage.
In addition to robotic and other minimally invasive cardiac procedures, an exciting new
technology is the left ventricle assist device, or LVAD. Implanted just beneath the heart, this
device is used to help those who are in the end stages of heart failure by acting as an
articial pump, taking blood from the lower chamber of the heart and pumping it into the
aorta, where it can be carried to the rest of the body. It operates with a battery pack worn
on the outside of the body.
The LVAD was initially designed to take over for faltering hearts until a patient was able to
undergo a heart transplant. But today, its being used long-term in older heart failure patients
who are ineligible for heart transplants due to complicated medical conditions. It used to
be a transition therapy, but now its a destination therapy, says Dr. Desai. It gives people
a better quality of life.
Yet to come in heart technology? Many researchers believe that stem cell therapy will
some day be able to heal damaged hearts. Stem cells are unspecialized cells, often taken
from the patients own bone marrow. These cells have several unique properties, one being
that they can transform themselves into whatever type of cell is needed such as bone, skin
or heart. Once infused into the body, they travel to the area of damage and repair the tissue.
As the cells are working to restore the damage, they have the ability to divide and produce
more stem cells, allowing the body to eventually heal itself and function normally again.
Heart stem cell clinical trials are ongoing at Cleveland Clinic in Ohio as well as other
facilities, but while results are promising, this therapy is not ready for prime time. MS&F
Advancing Technology
By Brian Bullman BSc.
Being 250 lbs. and shredded wasnt
enough for me. I wanted to be able to not
only surpass my levels of hypertrophy but
also help others do the same.
Manfred Petautschnig,
IFBB PRO, AUSTRIA
THE MAN BEHIND THE REVOLUTIONARY
MAX 3 STAGE SYSTEM!
For years athletes in the west have looked on enviously at
their Eastern European counter parts when it came to
competition. Their athletes were dominating not only on the
Olympic stage but also in strength sports and even
bodybuilding, after all the great Arnold Schwarzenegger, a
former seven time winner of the Mr. Olympia title was from
Eastern Europe.
One of these Eastern European athletes discovered by
Max Muscle was IFBB Pro Manfred Petautschnig, weighing
in at over 250lbs SHREDDED just wasnt enough for the
Austrian native, he needed to research and develop a
technique that would help him surpass his already
amazing levels of hypertrophy, but more importantly he
wanted to be able to help others to do the same. His
research led him to our scientifically advanced products
and he combined them with the training pricnciple of
maximum volume overload GIANT SETS!
After the fall of the Iron Curtain many of the secrets
became known to us here in the west, as coaches and
athletes alike defected in order to escape the clutches or
communism. They took up roles in the west as coaches
and doctors and our athletes once again began to
dominate in international athletic competition.
No more was sport something that was merely a past
time, no more was it up to the coach, who was most
likely merely a former athlete, to get what he can out of
an athlete by pushing them physically as far as they could
go. Now we too had scientists dedicated to increasing
athletic performance. Experimenting in fields such
biomechanics, sports psychology and of course
exercise physiology.
This new field of sport science became so successful that
we now have institutes dedicated to athletic performance.
In one of these Sport Science institutes in Eastern Europe
MM Sports Nutrition discovered a bodybuilder who
displayed amazing levels of muscular hypertrophy and vascular-
ity levels that were normally reserved for the FREAKS of body-
building such as Ronnie Coleman and Dorian Yates.
When I asked Manfred how he managed to maintain such
extreme pumps and full vascular looking muscles, he told me
that it was simple really, he broke down the workout from
preparation to the actual workout and finally post workout
recovery. He realized that the most critical point
in his workout to infuse nutrients was that of maximum hyperae-
mia which is defined as an excessive accumulation of blood in
a part of the body in other words THE PUMP!
He went on to say I thought to myself when this blood wave
hits, I need to have MAXIMUM nutrients surfing that wave to the
muscles engorging it with muscle building amino acids.
This infusion of amino acids creates an inflated state of Muscle
Protein Synthesis (MPS) however; this blood wave that you have
saturated with nutrients can be turned into a muscle building
tsunami simply by maximizing your pre-workout preparation,
the workout itself and your post workout recovery. It seemed
that we really were looking at a 3 stage system that would
elevate your muscle building and strength gain into the strato-
sphere! So with this theory in mind, Manfred set about creating
the Max Muscle 3 Stage System, a combination of MM Sports
Nutritions scientifically advanced formulas and the hyperaemia
inducing workout principle of Giant Sets, which allows one to
push every drop of blood possible into the muscle!
1
2
3
20 minutes prior to workout drink one serving of FBX and
PRO BCAA. This pre-workout supplement combination
primes your body for the grueling workout you have ahead
of you. FBXs unique Max Volumizing Matrix creates that
tsunami effect as it increases blood flow dramatically
allowing PRO BCAA to surf that wave creating unbridled
levels of MPS. Its patented Energy & Focus Complex creates
that mental awareness and drive to push through the wall.
During your workout the rate of MPS is increased dramati-
cally, to further drive the rate of MPS we can introduce yet
another anabolic agent by way of Amino Acid Infusion. We
do this by sipping MAX PRO BCAA as we work out, with
more than 11g of branch chain amino acids per serving we
have dosed this formula just right to not only prevent
catabolism caused by training but also to further stimulate
Muscle Protein Synthesis.
We have all heard of the post workout window of opportu-
nity, this is where MPS has been pushed as far as we can
through the workout and now need to replenish our stores
of glycogen and amino acids. Within 10 minutes of finishing
workout drink MAX ARM. The unique blend of carbohydrates
and amino acids stimulate an insulin response, this acts as
a blocker to catabolism allowing the amino acids to further
increase MPS.
F
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MYWORKOUT
YOGA
FOR
WEIGHT
LOSS
Think yoga is just for
relaxing the mind and
spirit? Think again!
By Koya Webb
Y
oga is best known for
increasing hexibility
and lowering stress,
but yoga can also be
used for weight loss.
'eep breaths and huid move-
ments will increase lung capacity
and endurance, speed metabolism
and improve digestion. Poses,
also know as asanas, will tone and
sculpt your total body while in-
creasing blood how and lengthen-
ing your muscles and ligaments.
Ny Yoga for Weight /oss' work-
out should be performed at least
three times per week (every other
day) for best results. (ach pose
should be held for three to hve
deep breaths, inhaling and exhal-
ing through the nose to build body
heat. There should be no rest in
between poses. Beginners should
start with three breaths and one
round of the 10 poses. Athletes of
a more advanced practice will hold
poses for hve or more breaths and
complete up to hve rounds, saving
the resting pose until the end of
all rounds.
1
Home/Center Stance:Standing
with both feet touching from heel to
big toe, bring hands to the center of your
chest. Close your eyes and let your head
relax downward as you start to take three
breaths. .eep back straight and shoulder
blades pressed back and down.
2
Forward Fold: With feet together
and chest folded toward the knees,
inhale as you lengthen up and through
your hamstrings, exhale as you hatten
your stomach and bring your belly button
to your spine as you release your head,
neck and shoulders towards the ground.
Photography: -ames Patrick,
www.Mamespatrick.com
Gym: /ifetime )itness,
Scottsdale, Arizona
Apparel on ladies: (lisabetta
5ogiani, www.rogiani.com
3
Downward Facing Dog: Come to your hands and knees with wrists
under shoulders and knees under hips. Curl toes under and push back,
UDLVLQJWKHKLSVDQGVWUDLJKWHQLQJWKHOHJV6SUHDGQJHUVDQGUHOD[\RXU
head as you move shoulder blades and ears towards your hips. Press heels
WRRRUDQGH[KDOHDV\RXEULQJEHOO\EXWWRQLQZDUGWRDWWHQVWRPDFK
4
Plank: Come into a
pushup position and
draw torso forward until
the shoulders are over
the wrists and the whole
body is in one straight
line. Press down into
the heels while keeping
shoulders over wrists.
5
Side Planks: From plank, shift
weight onto your left arm as you
roll onto the outside of your left foot.
.HHSLQJERWKIHHWH[HGVWDFNWKH
right foot on top of the left with the
legs straight. Bring the right arm up to
the ceiling. And turn head up to gaze
DW\RXUQJHUWLSV
6
Chair: Stand in center stance.
Inhale and raise your arms above
your head keeping palms inward.
([KDOHDQGEHQGNQHHVVRWKLJKVDUH
DVSDUDOOHOWRWKHRRUDV\RXFDQJHW
WKHPZLWKRXWOHWWLQJ\RXUNQHHVRZ
over toes. Lean torso back slightly
so you form a right angle with your
body. Keep arms beside ears. Slowly
VWUDLJKWHQNQHHVDQGUHOD[DUPVWR
standing pose.
7
Knee to Nose: Come into pushup
position and draw torso forward
until the shoulders are over the wrists
and the whole body is in one straight
line. Press down into the heels while
keeping shoulders over wrists. Round
back and bring right knee towards
nose. Hold and repeat on opposite
VLGH'RYHUHSVIRUHDFKOHJ
8
Crescent Kick: Stand in
center stance. Step left foot
back behind you with feet slightly
further than shoulder distance
DSDUW%ULQJVWVWRZDLVWDV
you lift back foot and bring knee
WRZDUGVFKHVWDQGH[WHQGLQIURQW
of you (if you have good balance).
Return to center stance and repeat
on opposite side.
Yoga has been practiced for more than 5,000 years and currently 11 million
Americans are enjoying the health benets. Yoga is now a lifestyle choice for
those looking for better overall health and vitality.
Many people ask why practice yoga? Or how does yoga really work? Lets break it down:
Yoga, meaning union, works to develop a deeper connection with yourself, to better
understand and connect with your mind and body.
Through yoga, you can learn to develop a greater awareness of your physical state. As a
result, you are in a better position to manage life, cope with thoughts and responses, as well
as make decisions. Practicing the postures, breathing exercises and meditation make you
healthier in mind, body and spirit.
Meditation helps bring us back to the NOW and helps us to be more focused and less
stressed. Its a process in which we can be more relaxed, re-connect with ourselves and
focus, while our minds were out running all day. Yoga lets you tune in, chill out and shape
up all in the same time.
Yoga is benecial for everyone no matter your age or occupation. If you have
participated competitively in sports or simply joined the occasional fun run on a whim, you
are aware of the impact breathing can have on performance. Yoga will help you develop a
habit of breathing correctly, thus reducing performance anxiety and improving concentration.
Yoga routines incorporate exibility exercises ideal for athletes. Whether youre a runner
or a golfer, improved range of motion can help improve performance and balance as well
as help you have a faster recovery.
Yoga brings health to the sick, hope to the sad and strength to the weak.
Do Yoga. Live Yoga. Be Yoga.
12
Shoulder Stand:Lie
hat on back. Place
arms face down on hoor.
.eeping hips on hoor, bend
knees and bring them up
toward stomach. Press down
on hands and lift the torso
from the waist up off the
hoor. Support hips with hands
as you exhale and raise legs
perpendicular to the hoor. You
can support hips with hands or
leave arms hat on hoor.
9
Triangle: Stand in center stance.
Separate the feet slightly further
than shoulder-distance apart. !nhale
and raise both arms straight out from
the shoulder parallel to the hoor with
palms facing down. (xhale slowly while
turning the torso to the left, bend at the
waist and bring the left hand down to
the left ankle. The right arm should be
extended upward. Both arms and legs
should be straight. Turn head upward
and gaze at the hngertips of the right
hand. 5epeat on opposite side.
10
Wheel: /ie hat on your back.
Bend knees and bring the feet as
close to your glutes as possible with soles
of the feet hat on the hoor. Bend arms
and elbows and place the palms of the
hands hat on the hoor directly under each
shoulder, with hngertips pointing towards
heels. !nhale and raise head, back your
glutes off the hoor while arching your
spine. Press downward through hands
and feet while raising hips and stomach
as high as possible. Slowly slide legs back
down to resting.
11
Plow: /ie hat on your back.
Place arms face down on hoor.
.eeping hips on hoor, bend knees and
bring them up toward stomach. Press
down on hands and lift the torso from
the waist up off the hoor. Support hips
with hands as you exhale and raise legs
perpendicular to the hoor. (xhale and
continue to raise legs over the head.
.eep feet together. 5eturn arms to hoor
with palms facing down. MS&F
By Taylor M. Beck
WHY YOGA?
13
Resting (or Corpse Pose): /ie hat on your back with your legs
together (but not touching), and your arms close to the body with
palms facing up. .eep eyes gently closed and relax facial muscles. Bring
attention to each part of your body and relax it. (1ot pictured.)
NATURALLY
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STAYACTIVE
Destination
Nourish your
soul and push
your body at
one of these
unique yoga
retreats!
By Lisa Moretti
H
ere are 6 destinations in
the United States focused
on yoga and a short list
of yoga gatherings (see
page 30). Expect to get
more than a physical workout: yoga
exercises every aspect of your being!
Yoga
Surprise! There are hills in Austin, Texas!
And second, you can learn to balance
your chakras, combine tai chi/yoga/
pilates, understand how to incorporate
yoga into your gardening, create a yoga
facelift, relieve your aching back, build
strength and endurance, use sound
to improve your workout and sculpt a
beautiful body in a spa thats like staying
in your best friends lake house; relaxed
and welcoming.
Two ultra-cool features of the spa
are the spa deck over Lake Austin so you can do
yoga while being one with nature and the Barn Pool
housed inside a huge barn-structure.
All-inclusive packages include three meals a day,
DFFRPPRGDWLRQVDQGXQOLPLWHGWQHVVDFWLYLWLHVDQG
related programs. The resort also offers its Power of
7 Program, which includes a week-long personalized
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seven days.
1
SKILL LEVEL: All
PRICE RANGE:
3-night $1,720 -
$2,680, 4-night
$2,240-$4,405.
Power of 7: intro
rate $3,640
RESERVATIONS:
(800) 847-5637
WEBSITE:
www.lakeaustin.com
Founded by Sri Satchidananda, Yogaville is a
community dedicated to all six paths of yoga and
is located in Buckingham County, Virginia with
the James River and Blue Ridge Mountains as a
backdrop. People from all religions and walks of life
visit for guest stays and retreats. Your stay (you can
decide how long) includes three vegetarian meals
a day, two hatha yoga classes each day, tours/
chanting/a visit to the farm as you wish, meditation
classes and hiking/walking trails.
2
4
3
Birdwing Spa on 300 lakefront acres in Minnesota (just west of Minneapolis) offers
allinclusive 5 to 7 day retreats, weekend retreats or quickie one-day retreats.
You have unlimited options for their unique yoga programs: start each weekday
with a Sun Salutation, then try Yoga on the Ball, Meditative Yoga hikes, Abs and
Arms yoga, easy stretching tied with breath work, Yoga for Better Sleep and Hip-
openers Yoga; as well as other related activities like qui-gong and meditation,
along with the standard fare of kayaking, kickboxing, belly dancing and Nordic
walking. With less than 15 guest rooms, spa owner Richard Carlson encourages
guests to take time for themselves on the miles of hiking trails and waterways.
WHAT IS YOGA?
Yoga is a physical, mental and spiritual discipline of six different
paths, but we commonly focus on the physical forms: Hatha and
Bhakti. In Sanskrit, yoga means yoke in the sense of joining or
uniting. So, practicing yoga helps us to unite our body, mind and spirit.
Former NFL tight end, Damian
Vaughn, discovered from personal
experience that the principles of yoga
help create better athletes, leaders
and business professionals. Vaughn
turned to meditation to help him deal
with the stresses and pressures of
the NFL. After retirement, he trained
with Deepak Chopra and and now
helps people cultivate a greater sense
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so you can live your true potential.
In 2012, Vaughn will offer three
Renew and Revitalize retreats, and a
new program he calls meditation in
action of quarterly weekend retreats
focused on yoga/meditation/high-
LPSDFW WQHVV HDFK EXLOGLQJ RQ WKH
skills from the quarter before.
SKILL LEVEL: All
PRICE RANGE:
$50/day for tent
space to $140/day
for a private room
and bath
RESERVATIONS:
(800) 858-9642
WEBSITE:
www.yogaville.org
SKILL LEVEL: Intermediate
PRICE RANGE: $325/person per
retreat
RESERVATIONS: (480) 621-0140
WEBSITE: www.vaughncenter.com
SKILL LEVEL: All
PRICE RANGE: 5 to 7 Day Retreat: $1,315 - $2,225, 2 Day Retreat:
$515- $675 (2 designated spa services), Overnight: $315 - $400 (limited
spa services), Day Pass: $250 (limited spa services, no meals or lodging)
WEBSITE: www.birdwingspa.com
Get away to the Berkshires of Western Massachusetts
at Kripalu Center for Yoga and Health, which offers
more than 800 programs a year in yoga, healthy
living, Ayurvedic medicine, healthy eating, as well as
personal and spiritual growth, coupled with their on-
going research on the effects of yoga. Kripalu offers
YHGD\DQGZHHNHQGSURJUDPVZLWKDFFRPPRGDWLRQV
and meals, evening events, outdoor activities, daily
yoga and YogaDance classes as their signature R&R
workshops.
3URFLHQWDOUHDG\"<RXFDQFUHDWH\RXURZQSURJUDP
with a sprinkling of interesting add-ons. The base cost
includes meals, lodging and yoga classes, and then
you can add on services or related programs, many of
which are accredited for Continuing Education credits
for yoga instructors.
Executive Chef Deb Morgan has created a menu
of locally-sourced organic produce along with fresh-
EDNHG EUHDGV DQG VK RU SRXOWU\ VHUYHG DW OXQFK RU
dinner. This is a communal approach meals are
buffet style.
Find a lecture/program thats of interest or just focus
on you and yoga Kripalus got you covered! MS&F
Adventures On the Gorge is the dream-come-true of some boyhood
friends and a new guy they all happen to like. Bonded by their love
of whitewater rafting, they created their ultimate adventure resort
for people of every budget on the rim of the New River Gorge in
West Virginia. If you have outdoor ADD, theres literally everything
an adrenaline junkie could want.
Identify your budget and your desires, then the guys at On the
Gorge can help you make it work. Lodging ranges from tent space
to a rustic cabin (four walls, bunk beds and a light) to a house the
head of Homeland Security uses.
Every Saturday, youll hike to the rim of the Gorge for a yoga class
on top of the world. The cost is $10 with an expert instructor, and
youll get to know many of the locals. They also have yoga-rafting
weekends every quarter; youll head down the river and stop for a
nice yoga intensive, then raft on down the river some more.
In between, theres zip-lines, bridge walks, canopy tours, rock
climbing, horseback riding, Frisbee golf and an attentive staff of
more than 750 people waiting to make your adventure awesome.
There are three restaurants on the property using locally-sourced,
VXVWDLQDEOHIRRGV0DQ\RIWKHFDELQVKDYHHIFLHQF\NLWFKHQVVRLI
you have special dietary needs or just dont want to hang you can
make your own meals easily. Bonus: the whole resort is pet-friendly!
5
6
The goal of Integral Yoga, and the birthright of every
individual, is to realize the spiritual unity behind all the
diversities in the entire creation and to live harmoniously
as members of one universal family. This goal is achieved
by maintaining our natural condition of a body of optimum
health and strength, senses under total control, a mind
well-disciplined, clear and calm, an intellect as sharp as a
razor, a will as strong and pliable as steel, a heart full of
unconditional love and compassion, an ego as pure as a
crystal and a life lled with supreme peace and joy.
His Holiness Sri Swami Satchidananda, founder of Integral Yoga
YOGAFESTS
YOGISUNITE Bend, OR www.yogisunitebend.com
SQUAM ART WORKSHOP Squam, NH
www.squamartworkshop.com
WANDERLUST FESTIVALS Stratton Mountain, VA;
Copper Mountain, CO; Lake Tahoe, CA
www.wanderlustfestival.com
YOGA ROUNDUP Pendleton, OR, Umatilla Indian
Reservation www.yogaroundup.com
YOGA ROCKS THE BUTTE Crested Butte, CO
www.yogarocksthebutte.com
SEYCHELLES INTERNATIONAL FESTIVAL
OF WELL-BEING www.seychellesmindbodyspirit.com
SKILL LEVEL: Intermediate
PRICE RANGE: Prices for lodging range from $15 per night
for a campsite to $169-$219 per night for a Sportsman cabin to
$419 - $479 per night for the Cabins on the Gorge (deluxe fully
equipped homes). The Paddle House (its presidential!)is $525 -
$5,000 per night depending on season. Activities are all priced
individually many are free.
WEBSITE: www.onthegorge.com
SKILL LEVEL: All
PRICE RANGE: Basic R&R Yoga Retreat:
starting at $164 per person per night for dorm
style housing to $422 for private room/private
bath facing the lake, DIY Retreat: start at $84
per person per night for dorm style rooms plus
seminar or tuition fees
WEBSITE: www.kripalu.org
FROM THE SEED TO THE BOTTLE.
MOTHER NATURE GOT IT RIGHT!
We purchase 100% Organic Flax Seeds from
certified growers. We buy only 100% North
American Organic Seed where the climate, growing
conditions and practices are closely regulated.
We only cold press our oil and never use super
heat. We never ever filter the oil and we never
process the oil. Max Flax Oil is pure, unrefined,
unfiltered and unbleached. We smash the seed
and put it directly the bottle and deliver it. We do
not carry any flaxseed oil in inventory. We feel
mother nature has it right... from the seed to the
bottle - PERIOD! Max Flax Oil is 100% USDA
Certified Organic, Certified Organic by QAI and
Certified Kosher.
Why is MAX FLAX OIL better
than the flax oil you are using?
ATTENTION!
Unlike concentrates, FBX delivers the proper
efficacious dosages of ingredients necessary
to optimize all the benefits of your training.
Dr. Phillip W. Harvey, PhD, RD, FACN, CNS
0hef 5centfc 0ffcer, Max MuscIe
7KE 0L7IMA7E F8E-w08k007 08IKk!
Greg Atoyan
Team Max Muscle
IFBB Professional
GET STARTED TODAY AT MAXMUSCLE.COM
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If you are currently using a concentrated Pre-workout supplement READ THIS!
Find out why that Concentrate you are using may be ineffective as a Pre-Workout supplement!
Dont be misled by the concentrated and ultra-concentrated
pre-workout hype that less is more. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ingredients that will provide a benefit, then you need to use a product
that is based on science providing efficacious doses of these key
ingredients. As a consumer you need to understand that these types
of products deliver just a small serving of powder loaded with
stimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBX was designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBX was
formulated to support energy, strength, power, and stamina for
effective workouts and results. The recent market flood of concen-
trated and ultra-concentrated pre-workouts with the philosophy
that less is more are nothing more than stimulant powders without
any scientific basis. Upon closer examination, its impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBX is a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBX contains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBX delivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBX contains
glutamine which is the most abundant amino acid in muscles and
frequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBX provides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
enhance strength through the ATP energy

boosting and cell volumizing effects. Finally, for mental focus and
alertness, FBX contains caffeine, guarana, Panax ginseng,
octopamine, adenosine, NADH and phosphatidyl serine. All of these
key ingredients are delivered in the proper, efficacious dosages in a
serving of FBX to ensure that you are taking a pre-workout
supplement that actually does what its supposed to!
beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies. beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.
Information gathered was based on label and formula information. Ingredients may have other benefits
8y: FhIIp w. Karvey, Fh0, 80, FA0K, 0K5 * 0hef 5centfc 0ffcer, Max MuscIe 0erperate 05A

FIND A STORE NEAR YOU, INTERNATIONAL INQUIRIES,
OR SHOP ONLINE at MAXMUSCLE.COM
FRANCHISE OPPORTUNITIES AVAILABLE!
TEAMMAX
A MEAN RIGHT HOOK
Carlos Alberto Flores, 37, fuels his body with key Max Muscle supplements to stay
in the best shape possible so he can take out his opponents in a Mixed Martial Arts
(MMA) ght. When asked what he likes best about Max Muscle supplements, he said
that they give him "the ability to take my body to a higher level of physical tness."
His supplement regimen includes Max Lean protein, Max LiquiCarn, Cleanse &
Lean, 2Tx, FBX, Xtinguisher, EnduroMax, ARM, Green Synergy, Pro BCAA and
Max Vit-Acell. His favorites are 2Tx, Max Vit-Acell and ARM.
DON'T MESS WITH THE BULL
Brian Bullman, 34, hales from Limerick, Ireland and now is in charge of
International Sales at Max Muscle corporate. He's also an IFBB Pro and
Powerlifter who has won many accolades over the years. Below is a glimpse of
his training schedule as well as his Top Five Tips for being successful.
Quite the Chef!
Christina Vargas, 26, of Las Vegas, Nevada, is not only a
threat on stage when she competes in Bikini competitions
across the United States, but she can do some damage in the
kitchen (in a good way)! If you think eating healthy has to be
boring, Christina will instantly prove you wrong. She's always
coming up with creative dishes that are both delicious and
nutritious! Check out this recipe she is sharing exclusively
with MS&F readers:
It varies depending on what my
goals are, but usually I split it the
same way:
Day 1 Back
Day 2 Chest
Day 3 Hamstrings & Calves
Day 4 Arms
Day 5 Shoulders
Day 6 Quads
Day 7 Active recovery
1. No phones in the gym!
2. NEVER miss a workout!
3. Alternate heavy days with
volume training days.
4. Always have a spotter for
heavy lifts.
5. Get the advice of a professional
before trying something you're
new to.
IN THE GYM TOP 5 TIPS
Cinnamon Roll Chocolate Protein Wafes
Ingredients:
1 scoop MaxPro Cinnamon
Roll protein poweder
3 egg whites
1 package of Stevia/Splenda
1 cup of oatmeal
1 tsp. vanilla
cup water
sugar-free
chocolate chips
Directions:
1. Put all your dry ingredients
in your blender, then the wet
ingredients and blend.
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SRXU\RXUZDIHPL[LQ
3. Wait until your green light
comes on and you're
done. Or if no green
light, cook for 2
minutes.
4. Enjoy!
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T E A M M A X M U S C L E
Find out more about Team Max Muscle athletes at
MAXMUSCLE.COM
Geobanny Paula
NPC MENS PHYSIQUE
Christina Vargas
IFBB PRO BIKINI
Greg Atoyan
IFBB PRO BODYBUILDING
Woolf Barnato
US NATIONAL CHAMPION
JIU-JITSU
Brian Bullman
WORLD CHAMPION
POWERLIFTING
Manfred Petautschnig
IFBB PRO, AUSTRIA
BODYBUILDING
Dallas Robinson
TEAM USA
OLYMPICS
Carlos Flores
PUNISHMENT ATHLETICS
MMA
Weston Peick
AMA PROFESSIONAL
MOTOCROSS
Corry Matthews
IFBB PRO, USA
FIGURE
Ryan Winther
LONGDRIVE RECORD HOLDER
GOLF
Mauricio Herrera
Jr. WELTERWEIGHT CHAMPION
BOXING
EVERYDAYHEROES
M
eghan Gordon lived her life at two
polar extremes an athlete training
at a military academy, and a near-
invalid suffering through surgeries
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Those who see Meghan working out in the gym
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35-year-old spent eight years bedridden and
battling mixed connective tissue disease and
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severe pain, a chronic sore throat, fatigue,
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she could not prepare her own meals, that on
most days her major accomplishment would be
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popular culture commends intense exertion,
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endured her long-term health problems and tried
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holistic approach that helped her to slowly regain
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Meghan received an implanted electrical device to control
her pain and weaned herself down to a single drug taken to
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moved into step aerobics and, eventually, kickboxing, then
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Mitch talked to Meghan about her medical condition, her
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How one determined woman
battled chronic illness with
nutrition and exercise. By Jessica Wyland
BEYOND
COPING
reduced the symptoms caused by
my illness, Meghan said. I never
imagined I would get this life back. It
was really gradual, one little thing at a
time.
Meghan, who has a masters degree
in rehabilitation counseling, is now
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health counselor. She is an advocate
for leading a balanced life, one that
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stress management, nutrition planning,
vitamins and other supplements.
Meghan hopes to reach out to others
who are battling chronic illness.
Mitch and the rest of the crew at the
Parker, Colorado Max Muscle Sports
Nutrition store refer to Meghan as their
ambassador. Meghan has the drive to
stay in shape and feel good, but all the
medical prescriptions made her fuzzy,
Mitch said. She got off most of her
meds and ramped up her nutritional
supplements. She is very in tune with
her body, very committed to a holistic,
healthy lifestyle.
Like a warrior returned from battle,
Meghan now takes a triumphant yet
PRGHUDWHDSSURDFKWRWQHVVQXWULWLRQ
and life. It is not easy to stick to a
regimented diet, but Meghan said
she will always begin her days with
nutritional supplements. Yet, she will
allow herself chocolate. She will indulge
in peaceful time with her husband,
whom she calls the hero of her story,
playing chess or playing with their dogs.
And she will work out for the health
EHQHWVDQGQRWIRUWKHORRN
Often, people at the gym ask
Meghan whether she is training for
a competition. I tell them that I am
training for the rest of my life, she
said. So, when the time comes for
me to really enroll in the silver-sneaker
program at my local senior center, I
will be able to show them all how it is
done. Heck, maybe Ill even teach the
class. MS&F
STILL GOING
STRONG
How one couple in their
70s are able to run circles
around other people their
age. By Scott Herkes
N
eil and Marilyn Herkes
health awakening began
in the early 80s when
they attended a wellness
seminar hosted by Neils employer.
More than 30 years later, this spark
has grown into a very active lifestyle
for the couple who out-work and
out-perform many of their younger
friends. Neil logged 45,000 miles on
his Schwinn Airdyne after having it
rebuilt three times, before getting
a newer stationary bike that now
has 30,000 miles on the odometer.
Together they lift weights three days
a week in their home gym and take
Meghans Diet
Meghans daily diet consists of 175
grams of mixed lean proteins, a
variety of vegetables, fruit, yogurt,
whole grains and something
chocolate every day. She tries to
DYRLGZKHDWUHQHGVXJDUVIDVW
food or alcohol, which she deems
the usual suspects.
Meghans Workout
Meghans workout routine includes
weight lifting three times a week.
6KHDOVRGRHVYHKRXUVRIFDUGLR
training such as kickboxing and
circuit-training classes. Meghan
said, With good music and
friends, it seems more like a mini-
party than a tough workout, which
makes all the difference.
care of a well manicured acre of land
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bushes situated on a beautiful lake.
Add regular canoeing, cross country
skiing in the winter and 4-mile walks
around the lake and you are looking
at some very well conditioned 70
somethings. And they are fortunate to
take no prescription medications.
How do they do it? Besides the
daily exercise activities, nutrition
plays a major role in their lives. Home
cooking has always been a mainstay
in the Herkes family culture. Neils
father always said, Pay the grocer
or pay the doctor. Sage advice from
a man practicing this lifestyle a full
century ago. Cooking and preparing
your own food allows you to use fresh
ingredients, experiment with great
seasonings and control things like
sodium and sugar content says Marilyn.
If you read the package labels on most
processed foods, the amount of salt
and preservatives are scary. We still go
out occasionally to enjoy a burger or
take advantage of being served food in
a restaurant. We just dont make it a
regular weekly ritual.
Too busy to cook? Marilyn says it
really only takes a few extra minutes
to prepare many dishes from scratch.
A little effort spent pre-planning
helps make things go a lot smoother.
This advice has been instilled in their
son, Scott, who has four children and
has a very busy lifestyle. Scott and
his wife Karen still manage to cook
family dinners every evening after
work. Scott enjoys doing the majority
of the cooking and says it only takes
about half an hour of prep time each
evening to make great fresh dinners.
7KH EHQHWV RI VKDULQJ IUHVK FRRNHG
meals with the family each evening is
H[WUHPHO\EHQHFLDO
What exactly do they eat? Neil
comments that things have changed
VLQFHWKH\UVWIROORZHGWKHDGYLFHWKH\
learned in their Wellness classes. The
mantra back in the 80s was very low
fat. For years they stayed away from
avocados, nuts, eggs and other sources
of fat that they now consider essential
in their daily meals and snacks. When
they practiced eating what they were
advised to eat back then, it just wasnt
that much fun, Neil said.
Over the years they have increased
their intake of fruits, nuts, vegetables,
KHDOWK\ IDWV DQG EHU 7KH\ DWH WKLV
way for many years and thought they
hnally had it all hgured out. As 1eil went about his activities,
like mowing and trimming their acre of lawn, he noticed
that when he was done, he was beat. He'd come in and hop
down on his recliner and didn't have much energy for the
rest of the day. He reluctantly attributed it to advancing age
and not having the energy he once did.
-ust over three years ago, 1eil and Narilyn's son, Scott,
became a Certihed 1utrition Coach and opened a Nax Nuscle
store. Scott realized his parents were not getting enough
protein. They listened to his advice and started incorporating
NaxPro and High 5 proteins into their daily ritual. 1eil is
amazed at the energy he has. He brags that when he mows
the lawn and takes his protein and GlutaNatrix immediately
afterwards, he still has plenty of energy to go out and wash
and wax the car! 1eil also watches his weight pretty closely
and was nervous when it started creeping up. But his belt
was getting looser, a sure sign of a muscular increase. You
can still build muscle in your 70s.
5egularity is also something that seems to be a common
issue with advancing age. )or anyone who has regularity
issues, they understand it has a direct impact on Tuality
of life. (ven though the Herkes still eat plenty of fruits and
vegetables and drink plenty of water, they still have some
issues. Narilyn said, We have literally tried everything," and
when they happened to try the Nax Nuscle 1utraceutical
)iber powder, they hit the Mackpot. !t works better than
anything they had ever experienced.
/iving a healthy lifestyle sure doesn't mean you have
to give up enMoying yourself. !n fact, Tuite the opposite
according to 1eil and Narilyn. !f you get old and you aren't
healthy, What's the use?" said Narilyn. "(ating this way is
fun. !t isn't a burden. We aren't missing anything. We still
have a cookie and some candy occasionally, but we Must
don't eat a lot of it, and when you taper off those things you
really don't miss them." MS&F
ESSENTIAL FATTY ACID COMPLEX
RICH IN OMEGA 3, 6 AND 9

The Herkes, even in their 70s, lift weights three days a week,
garden, canoe, hike and do cross-country skiing.
MAX 2012 COLD WEATHER GEAR
m a x m u s c l e . c o m
A
s we enter February, one
shortmonthafterwehaveset
our New Years Resolutions
for better health and htness, how
manyofusarestillworkingonthose
resolutions? Have you ever noticed
how crowded the health clubs are
after January 1? All the new recruits
are excited about starting their new
htness Mourneys. The regulars are
complaining about how crowded
the club is and having to wait for
machines to open up. They make
commentslikeDontworryitwillbe
back to normal in a month or two."
!t is sad to say, but they are correct.
Why do so many of us not follow
through on our htness goals?
Christina Bocox posted on www.
NyNaxNuscle.com that 75 percent to
80 percent of the people won't hnish
the 2012 NaxForm Life Challenge,
and she encouraged people not to
become part of the percentage.
Christina says that is why the Nax
Nuscleonlinecommunityforumisso
important and ! agree. !t was, and
still is, a maMor reason for my success.
I know the reasons why my
attemptshavefailedinthepast,but
Iwantedtoknowwhyotherpeoples
attempts have failed. ! logged on to
www.NyNaxNuscle.com and asked
people to tell me why their previous
attempts have failed, and what
MAXFORMCHAMP
they were going to do to avoid it this
time. Here are some of the responses
! received. ! bet all of us who have
struggledinthepastcanrelate:
It is a vicious cycle of losing the
same 30 pounds over and over again.
When I hit that plateau, I would get
discouraged. Since ! wasn't getting
the results I wanted, I had more and
more trouble getting motivated. Before
I knew it, I would be back where I
started and more disappointed than
ever. ! could never get over that hump,"
posted .ris Bull.
Chris Sullivan noted, ! would start
a diet, then stop, because I did not
see the results as soon as ! wanted. !
would buy shakes, diet pills and gym
eTuipment. 1othing would ever keep
me going. There are a million reasons
not to do something."
Eric Appleget responded, We want
instant gratihcation. We can't wait
long enough for the transformation to
happen. We want the transformation
to have happened yesterday. ! think
peoplegetdiscouragedwhentheystep
onthescaleafterafewweeksofhard
work and say if thats all whats the
point of continuing?"
Steve Peters commented, Procrasti-
nation. !t is easy to say ! will start after
thisweekend,orIllstartaftermybirth-
day, or how about !'ll start after the hrst
of the year."
-aime Weller-/afavor wrote, Putting
thingsoffuntiltomorrowoverandover
again. !f ! did reach my goal, ! rewarded
myself over and over again."
Didanyofthosesoundfamiliar?
Here are the top reasons given to
avoid failure:
- JointheNaxNuscleonline
community, www.NyNaxNuscle.com.
- Getsupportfromfriends,familyand
co-workers.
- Use a Nax Nuscle Certihed )itness
1utrition Coach.
- Nakeitalifestylechange,notadiet
or temporary hx.
- Findoutwhatreasonshavecaused
youtofailinthepastanddevelopa
plan to address those reasons.
5emember, this is a lifestyle. Train
like there's no hnish line. MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on www.mymaxmuscle.com.
Breaking
the CYCLE
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our new
social network, myMaxMuscle. Theres no cost to
join! Get connected with fitness-minded people just
like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
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Get connect ed wi t h f i t ness-mi nded peopl e j ust l i ke you!
PARTY
Rockin'
>> LADY LOLLIPOP
Smell great and make your skin almost
edible with the Urban Decay Sparkling
Lickable Body Powder in Marshmallow.
$20 at UrbanDecay.com
>> PINK
PERFECTION
Watch the light
bounce off this
Sequin-dy City
Pink Sequin Dress
by Rubber Ducky
as you dance the
night away. $85
at lulus.com
>> PEEP SHOW
Give them a
stunning view of
your fresh pedicure
in these elegant
berry peep-toe
heels by Qupid.
$37 at lulus.com
BEAUTYPICKS
>> FLIRTY GIRL
Let your inhibitations run
wild with a lace Kiss
thong by Hanky Panky.
$18 at hankypanky.com
>> SHAG-A-DALIC
Add highlights and
length with Dancing
with the Stars Starlights
Extensions for a
sultry hairdo. $49 at
Extensions.com
Get sparkling from head to toe this
Valentines Day with items that are
sure to keep you looking gorgeous
and keep your date glued to your
side into the wee hours. By Lisa Maiorana
>> MR.
PRESIDENT
Channel Marilyn
Monroe with this
incredibly sexy
shade of red
lipstick in Starlet
Cocktail by
Liptini. $20 at
tinibeauty.com
Cleanse & Lean Advanced is
a powerful body composition
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Cleanse & Lean Advanced specifically
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BEFORE
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NEW
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*Amanda's results are not typical. Amanda used Cleanse & Lean Advanced as part of a comprehensive
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with Cleanse & Lean
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This multi-purpose product will please both your
watch and olfactory receptors as you can use it for
body, hair and shaving. Its hard to put an exact name
on the scent, but all our female testers agreed that
theyd be happy to buy it for their men. $4 for
16.9 oz., at drug stores and supermarkets
Clever commercials and updated packaging aside,
the new fragrance lines from Old Spice smell just plain
good! Our favorite of the bunch, Figi, is clean and
manly without the lingering peppery smell so common
in drug store body washes. $3.50 for 16 oz., at drug stores
and supermarkets
Like the name suggests, this rich-lathering wash has
a citrusy aroma, but not the sweet, girly kind. Hints of
sandalwood, tonka bean and bergamot make it
100 percent masculine. $10.50 for 10 oz.,
at Bath and Body Works
Yes, this one is a tad pricier, but we think the
complexity of the scent offsets the cost. It starts out
with a brisk mix of mango (Man Go get it?) and
Spanish sage with a touch of patchouli and timberol for
underlying spice. $22.50 for 6.7 oz., at Ulta.com
Dont be fooled by the name. This eco-friendly bath
bar packs a wake-you-up punch of fresh herbs and
spearmint guaranteed to make you breathe in deeply.
$7.95 for 3.5 oz., LushUSA.com.
2
3
GUYPICKS
You work out. You shower. Its a pretty
standard routine. But is your body wash
or soap of choice hindering your game?
With Valentines Day just around the corner,
its time to make sure you radiate those
good-smelling vibes. To help you out, we
put hyper-sensitive noses to numerous body
washes and soaps, nding these ve cant
miss options. By Abby Hoeffner
5
1
4
2Txs innovative and science-based formula is
strategically designed to promote the powerful natural
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ATTENTION MEN
DONT resort to drugs!
Use 2TX for a natural solution that really works!
ATHLETE'SCHOICE
hrough my travels serving the
National Football Academy (NFA)
as the Director of Nutrition, what
has become very apparent to me is
WKDWLQJHQHUDOWKHUHLVDGHQLWHQXWULWLRQDO
void when it comes to breakfast. My mission
with athletes in the NFA is simple: to help
them understand exactly when, why and
what to eat, and to make sure they are on a
safe supplement regimen. Overwhelmingly,
the majority of athletes I counsel struggle at
breakfast when it comes to getting the right
nutrients into their bodies.
We have all been told that breakfast is the
most important meal of the day. Therefore,
an athlete should treat it as such it should
never be skipped and we should always
have a plan. Simply by not eating breakfast
or choosing one with little nutritional
YDOXH WKHVH DWKOHWHV PLVV WKH UVW VWHS
in becoming a better athlete and student.
Just like a practice is an opportunity to get
better, a meal is an opportunity to put the
right nutrients into their system to maximize
growth, recovery and performance. If they
skip a meal or eat poorly, they miss an
opportunity.
Breakfast means breaking the fast.
Literally, that is what a person does when
eating breakfast breaking up the fasting
state of the body from the overnight.
By Chad Case
Athlete's Choice Pro 360
is safe for teens and is available
in three different avors at your
local Max Muscle store.
TBA - Memphis - Off-Season Development (OSD)
February 17 - 19 - Indianapolis - OSD
February 24 - 26 - Denver - OSD
March 16 - 18 - Minneapolis - OSD
March 16 - 18 - Nashville - OSD
March 23 - 25 - Orlando - OSD
March 23 - 25 - Phoenix - OSD
March 23 - 25 - Dallas - OSD
April 13 - 15 - Seattle - OSD
April 13 - 15 - Baltimore - OSD
April 27 - 29 - Nor Cal - OSD
April 27 - 29 - Atlanta - OSD
May 4 - 6 - Chicago - OSD
May 4 - 6 - Charlotte - OSD
June 8 - 10, 2011 - Memphis - PSP
January 27 - 28 - Atlanta, GA
February 20 - 21 - Savannah, GA
February 17 - 18 -Mobile, AL
March 20 - April 1 - Atlanta, GA
April 6 - 7 - Branson, MO
April 20 - 21 - Knoxville, TN
May 11 - 12 Branson, MO
Depending on what time the last meal
of the evening was, this fast could be
10 to 12 hours long. If an athlete skips
breakfast, the body and brain have to
go without food for up to 19 hours!
This is far too long for a person to
go without eating and still be at the
optimum of performance, growth and
development.
This struggle to crack the code on
breakfast could be due to a number of
factors: lack of time, lack of nutritional
education or simply not realizing
the importance of fueling their body
properly.
Notice those words: fueling their
body. The key message I try to drive
home to each and every athlete is that
food is fuel. It makes perfect sense
when you rationally think about it. Food
provides us calories and nutrients that
literally drive the machines we know
as our bodies. Its like gas for a car:
feed the car cheap gas with additives
and most likely the car runs, but not
as well as it could. Fuel your body
improperly and your body will function,
but nowhere near its full potential.
Ive yet to encounter an athlete
who wants to perform poorly or who
doesnt want to boost performance. So
desire is not the issue: it comes down
to practical and simple solutions.
When Athletes Choice released its
UVW SURGXFW 3UR LW LPPHGLDWHO\
became a big hit in my home with
my children, in my stores and with
athletes I work across the country, as
it was a perfect solution to incorporate
into breakfast. With moms and dads
trying to get ready for work, kids
getting ready for school, time is of the
essence in the morning. Depending on
age and weight, 2-3 scoops of Pro 360
with skim/1 percent milk paired with a
low-sugar bowl of cereal make for an
incredibly healthy and simple solution.
This type of start to the day ensures
we are feeding not only athletes
muscles, but their brains as well.
Adding a quality nutritional product
like Pro 360 helps to improve cognitive
function for these student athletes on
ABOUT THE AUTHOR: Chad Case is a
multi-unit Max Muscle Franchisee in Nebraska,
Regional Director and serves as the National
Director of Nutrition for the National Football
Academies. To learn more about the NFA please
visit www.nationalfootballacademies.com. To learn
more about Pro 360 by Athletes Choice, please
visit www.theathleteschoice.net.
At the National Football Academy, the mission is simple, to provide the absolute
best in regards to development as an athlete and as a young man. Our
FRPELQDWLRQRITXDOLHGDQGFHUWLHGFRDFKLQJVWDIISURYLGHVLQGXVWU\OHDGLQJ
instruction for all positions in football, the best in strength and conditioning, as
ZHOODVD&HUWLHG1XWULWLRQLVWRQVWDIIWRSURYLGHLQGHSWKQXWULWLRQDOHGXFDWLRQ
and safe supplement advise providing the ultimate blueprint to what you are
looking for in athletic development.
a daily basis. Additionally, Pro 360 is
SHUFHQW QDWXUDO IUHH RI DUWLFLDO
sweeteners, is NCAA compliant and is
banned substance free.
If you are looking for a delicious
alternative to help your young athlete
start their day off right, stop into
any Max Muscle Sports Nutrition and
learn more about Pro 360 by Athletes
&KRLFH $WKOHWHV &KRLFH LV WKH 2IFLDO
Nutritional Product of the National
Football Academies.
National Football
Academy Tour 2012
Fore More Information:
www.nationalfootballacademies.com
NFA Regional
Development Camps
Schedule 2012
maxmuscle.com
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
FOLLOW US ON:
As an athlete, your body demands fuel to
help you perform your best. Athletes
Choice has formulated a superior line of
sports nutrition products specifically
for athletes to provide cutting edge
science-based ingredients to fuel your
training, help build and maintain lean
muscle mass and accelerate overall
muscle recovery.
VITALNUTRITION
ax Muscle Sports Nutrition stores
are staffed with professionals
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means that when you walk into
a Max Muscle Sports Nutrition Store, you
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Instead, youll meet an individual whose
passion is nutrition with a track record of
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&HUWLHG)LWQHVV1XWULWLRQ&RDFK&)1&\RX
meet will ask relevant questions needed to
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youd like to take it one step further, they can
write you a nutritional intake plan based on
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assessment and gather all the necessary
data they need to perfectly formulate a
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not vague, cookie-cutter plans that you may
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from amounts to brands so there is NO
025( *8(66:25. $IWHU DOO ZKDW JRRG LV
a plan that simply says yogurt when there
are plenty of brands of yogurts and other
foods out there masquerading as healthy that
actually contain unwanted ingredients that
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to each and every ingredient and their
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With a tailored nutrition plan from Max
Muscle Sports Nutrition, youll now know
what will be required of you if you truly wish
WREHWWHU\RXUSK\VLTXH,WZLOOWDNHPRUHWKDQ
MXVWWKLVSODQKRZHYHULWLVJRLQJWRWDNHD
few changes on your part so we can make
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the contents of your kitchen cabinets and
\RXURXWORRNRQIRRG
Wasting food is never good, but following
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soon as you receive your tailored nutrition
plan is to purge your life of anything that
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giving away or throwing away any foods that
are not in accordance with your new meal
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By Patrick Cunningham
Calories:
Fat:
Carbohydrates:
Protein:
Saturated Fat:
Cholesterol:
Fiber:
Sodium:
2834 kCal
72 (94)* grams
380 (282)* grams
180 (211)* grams
21 grams
252 mgs
44 grams
3793 (3000)* mgs
Protein:
Carbohydrates:
Fat:
24.9%
52.5%
22.5%
Client Gender:
Client Weight:
Client Age: 27 years
Male
260 Pounds
This particular plan is moderately low in calories. The plan is high in fiber and balanced between
carbohydrates, protein and fat. Build balance into your meals and you will feel satisfied longer.
This plan is also low in saturated fat. It is also moderately low in sodium. Use these menus as a start
up guide, monitoring portions and the mix of food choices per meal. Note the emphasis on plant
foods, and smaller amounts of fat in the servings. After 1-2 weeks, spice-up your diet with more food
variety and meal flexibility. You will begin to eat healthier, nutritionally balanced meals. Remember,
your goal is to consume no more than 30% of your total calories from fat over several days, not in
individual foods or in one meal.
Days in Plan:
Client Height:
3
70 inches
Client Id: johnson, jesse
* - Number in () is recommended daily amount.
First Number is daily amount
Daily Plan Averages
1/12/2012 2800 Calorie Meal
Plan for Jesse Johnson
Page: 1
Date: 1/12/2012
Consult a qualified health professional prior to starting any nutrition program.
Except as to user supplied materials, Copyright 1996-2009 BioEx Systems, Inc.
Day 1
Breakfast:
Nonfat Milk 1 cup(s)
+ Egg and Cheese Sandwich 1 serving(s) (1 sandwich per
serving)
Turkey Sausage Links 1 oz, 2 links
Snack:
+ Banana and Strawberry Shake 1 serving(s) (1 cup per serving)
Lunch:
Asian Pears Raw 1 fruit 3-3/8" high x 3" diameter
+ Tuna Salad Sandwich 2 serving(s) (1 Sandwich per
serving)
Snack:
+ Apple Crisp 1 serving(s) (1/2 cup per serving)
Dinner:
Wheat Dinner Rolls 1 1/2 roll (hamburger, frankfurter roll)
Boiled Spinach without salt 1/2 cup(s)
+ Spicy Chicken 1 1/2 serving(s) (1 breast per serving)
+ Garlic Mashed Potatoes 1 1/2 serving(s) (1/2 cup per serving)
Light Ranch Dressing 1 1/4 tbsp(s)
Garden Salad 1 cup(s)
Snack:
Low Fat Fruit Yogurt 1 container(s) (6 oz per container)
Grape-Nuts Cereal 1/2 cup(s)
Calories:
Fat:
Carbohydrates:
Protein:
Saturated Fat:
Cholesterol:
Fiber:
Sodium:
2836 kCal
59 (94)* grams (18.5%)
374 (282)* grams (51.7%)
215 grams (29.8%)
17 grams
342 (300)* (300)*
47 grams
3394 (3000)*
* - Number in () is recommended daily amount.
% shows breakdown of Fat, Carbohydrates, and Protein for Day
First Number is daily amount
+ Indicates Item has Recipe
1/12/2012 2800 Calorie Meal
Plan for Jesse Johnson
Page: 1
Date: 1/12/2012
Consult a qualified health professional prior to starting any nutrition program.
Except as to user supplied materials, Copyright 1996-2009 BioEx Systems, Inc.
With a tailored nutrition plan from Max
Muscle Sports Nutrition, youll now know
what will be required of you if you truly
wish to better your physique.
the bad foods and good foods mingle
is an unnecessary temptation. If your
nutrition specialist includes a cheat
day in your meal plan, then make that
a go-out-and-eat day so you dont
need to store or shop for bad foods
anymore. You should avoid at all costs
having any bad foods readily available;
they will temp you at your weakest
moments. Youll notice that much of
what it takes to stick to your nutrition
plan will revolve around minimizing
temptations.
After youve done this purging, you
should have a good idea of what foods
you have and will then be able to go to
the next step in following your nutrition
plan; shop for everything you need right
away so you can start off fully vested.
If you start right off the bat substituting
foods for what youve already got at
home or for what is easy, then chances
are you are cutting yourself off at the
foot. Keep it simple: if it is not on the
list, dont eat it.
Too often people are led to believe they
are doing things correctly by misleading
packaging, only to learn later that they
have been sabotaging themselves the
whole time. Your nutrition specialist has
done the research so they know what
label claims are true, what brands are
clean and where to get them. Utilize
this resource because it will pay off in
the future.
This is quite possibly the Achilles heel
for most people hoping to change their
physique: it takes time. If your goal
is to lose weight, a healthy range is
around 2 pounds of fat loss per week.
But it may take up to four weeks before
your body begins to respond at all.
Losing at around 2 pounds per week
not only gives your body time to adapt
to the new nutritional intake, but also
gives your skin time to keep up with
WKHGHFLW
If your goal is to gain lean muscle,
then you can gain between 2 to 5
pounds of lean muscle tissue per
month, should your training and
nutrition plan allow it. Of course there
are many factors to consider in order
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muscle gain numbers, but these can
serve as general goals. Your nutrition
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will be required to attain them.
Sticking to the plan and following
through, even when you dont want
to, are key. You are not a biological
anomaly; if you follow the program as
prescribed, you will see results. But if
you substitute, procrastinate or become
impatient, you will not accomplish
what to set out to. Trust your nutrition
specialist to do what they do and give
it time to take. Make this year the last
year you have any weight-loss related
resolutions.
Patrick Cunningham, manager of the Max Muscle Sports Nutrition store in
WKH3HDUO'LVWULFWRI3RUWODQG2UHJRQLVDFHUWLHGWQHVVQXWULWLRQFRDFK
He helps people every day with their nutrition needs. Customers love the
easy-to-use nutrition plans he creates for them using patented software to
make losing weight a cinch!
maxmuscle.com
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The gym is full of people who work out
every single day and are still not meeting
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A MAX MUSCLE customized
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MOLTEN CHOCOLATE CAKE
with Raspberries
(Serves 6)
INGREDIENTS
6 tablespoons butter
4 oz. semisweet dark chocolate
2 tablespoons whipping cream
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1 teaspoons vanilla extract
2 eggs
2 egg yolks
2 tablespoons powdered sugar plus more for dusting
pint fresh raspberries
DIRECTIONS
1. Preheat oven to 400 degrees. Spray six 6-oz. ramekins with nonstick cooking spray.
In the top of a double boiler, combine butter and chocolate. Heat over medium heat
until both are melted. Stir gently to combine. Stir in the whipping cream. Stir in the
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2. In a medium mixing bowl, whisk by hand or use an electric mixer to beat together
the vanilla, eggs, egg yolks and 2 tablespoons of powdered sugar until well combined
and the mixture thickens slightly, about 8 minutes. Using a rubber spatula, fold 1/3 of
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egg mixture until all is combined.
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about full. Bake for 6 to 7 minutes, until the edges are set and the center is jiggly.
Carefully turn out onto a serving plate. Sprinkle with remaining powdered sugar and
top with 3 to 5 fresh raspberries.
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in
healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her website at www.thebikinichef.com.
By Susan Irby, The Bikini Chef Photo by Albert Evangelista BIKINIKITCHEN
MOLTEN
C
hocolate and Valentines Day
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would agree. Theres a reason
we fall in love over chocolate: it's
chemical! But its the love relationship
dark chocolate has with your health that
often goes unnoticed. Stemming from
the tropical cacao bean, cocoa nibs and
the subsequent resulting cocoa mass is
chocolate in its purest form and is the
essence of everything chocolate.
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acts as an antioxidant in your body pro-
tecting cells from damage that leads to
heart disease, but this is only the be-
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with consuming cocoa. Cocoa improves
circulation, creating cardiovascular
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lowering blood pressure and helping to
reduce your risks of blood clots, stroke
and heart attack. Consuming raw cocoa
nibs can also provide an energy boost
similar to that of coffee because they
contain caffeine, and when enjoyed with
a lower fat diet, cocoa has been known
to aid in weight loss.
There is also an emotional connection
to chocolate, and for good reason.
Cocoa products contain the chemical
phenylethylamine, which is also found
in your body and is naturally released
when you fall in love. Consuming
cocoa also increases the amount of
endorphins in your body, creating a
feeling of warmth while at the same
time decreasing your sensitivity to
pain. Its no surprise women and men
stereotypically reach for chocolate when
feeling down as chocolate is proven to
make us feel better.
But keep good health in mind.
Overconsumption of milk chocolate bars
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products that contain higher amounts
of cocoa and less added fats and sugar.
Sprinkle a few cocoa nibs onto your
yogurt or sorbet. Or bake a rich molten
dark chocolate cake, as featured here,
to enjoy with your Valentine on this day,
or any other and fall in love all over
again. MS&F
*Recipe and photo reprinted with permission from Substitute Yourself Skinny Adams Media, 2010.
Love
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VITALNUTRITION
T
hirty-six year old Oran
Hesterman was facing
a serious surgery. Hos-
pitalized for ulcerative
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bowel disease that causes ulcers in
the lining of the colon), his doctor
had proposed a colostomy. This in-
volves bringing one end of the large
intestine out through the abdominal
wall, where body waste is collected
in a bag applied to the skin.
Desperate to avoid surgery and
searching his mind for alternative
answers to his illness, Hesterman
considered his hospital dinner tray.
There was a big slab of roast beef,
mashed potatoes swimming in gravy,
and a big piece of cake, he recalls.
That day he phoned a friend,
asking for healthy food to be brought
to his bedside brown rice with
tofu and steamed greens. Within a
week, the new diet had soothed his
symptoms, and he was on the road
to recovery sans surgery. Healthy
food saved my life, he claims.
But not everyone is lucky enough
to have such good health outcomes,
acknowledged Hesterman. I real-
ized how fortunate I was not only to
know how to eat well, but to have
access to healthy foods. There are
many people who cant make good
food choices because they dont have a choice.
Food Insecurity
According to the U.S. Department of Agriculture (USDA), 14.7 percent of American
households or 17.4 million households suffered from food insecurity in 2009.
What is food insecurity? According to Alisha Coleman-Jensen, a sociologist with
the Economic Research Service of the USDA, people who are food insecure are
often living in poverty, so they may not have enough food to eat every day. Even
if they do have enough food, they may lack access to the nutritious foods needed
for good health.
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food, said Hesterman, who in 2009 founded the Fair Food Network (www.
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to healthy, fresh and sustainably grown food for all. Just drive down most low-
income urban streets or walk into the convenience and liquor stores that are
prevalent in these communities.
FAIR
FOOD
FOR ALL
Reducing our national
food insecurity problem.
Here, he said, you'll hnd salty and
sugary snack foods, sugared drinks,
and plenty of low priced boxed and
processed foods. What you won't hnd?
Healthy, whole grains and fresh fruits
and vegetables.
The US'A has coined these low
income urban areas food deserts,"
meaning that they are areas with no or
distant grocery stores and limited ac-
cess to nutritious and affordable food
options. And in communities that are
food deserts, there is a higher than
likely chance for people to suffer
from diet-related diseases, such
as obesity, hypertension and
diabetes. An example of this
is Chicago. According to the
Consortium to /ower 2be-
sity in Chicago Children
(C/2CC), as many as 50
percent of Chicago's chil-
dren and adolescents are
overweight. The prevalence of
obesity - and diabetes - is high-
est among those liv-
ing in communities
of color.
Making
Changes with
Resources
)ortunately, there are a number of
individuals, groups and organizations
working toward reducing food
insecurity. 2ne of them is the Texas
Hunger !nitiative (TH!), a proMect of
Baylor University 'epartment of Social
Work (www.texashunger.org). We
believe there are plenty of federal,
state and local resources out there,
says -eremy (verett, 'irector of
TH!. And the most efhcient way to
feed families is to use the resources
we already have. We Must need to do
a better Mob of pulling resources into
communities."
According to (verett, a maMor prob-
lem in Texas is that only half of those
eligible for S1AP funds (Supplemental
1utrition Assistance Program, a fed-
eral entitlement program, formerly
)ood Stamps) receive these benehts.
2ne of TH!'s primary proMects is to in-
crease participation in the S1AP pro-
gram. 5ecent efforts to identify those
Texans who are eligible for S1AP funds
and help with the application process
increased benehciaries of this program
by 700,000 over a six-month period of
time.
Many of us have trouble stretching our food dollars during these tough
economic times. But this doesnt mean that you cant nd healthy even
organic foods on the cheap. You just need to look for healthy deals.
Heres how:
BUY LOCAL When you buy food at the supermarket, youre paying
a lot of people besides the farmer. Part of the cost of your purchase goes
toward packaging, shipping, advertising and handling the food. Reduce the
middlemen by nding local sources of food, such as farmers markets. If you
think only the wealthy can afford the pricey items here, think again. Recent
research comparing costs of farmers market items, even organic products, to
their supermarket counterparts, reveals that many of the products are a better
buy at the farmers market.
>>
Healthy Food Options
At Affordable Prices
BUY SEASONAL Foods are cheaper when
theyre in abundance. Learn what foods come into
season when, and enjoy them fresh at a reasonable
price. If you want to have them all year round, buy a
book on food preservation and get to work. Frozen
fruits like strawberries, blueberries and peaches make
good winter fruit smoothies, Julys fresh green beans
taste great in January frozen or canned. And those
tomatoes you found cheap at a roadside stand can be
canned, frozen or dried for the winters chili, lasagna
and soups.
BUY WITH OTHERS You can nd good prices
when buying as part of a food club, co-op or CSA
(community supported agriculture) service. Some of
them even offer a lower cost subscription or share for
those willing to donate a few hours a week of work.
BUY IN BULK You may not need a huge
container of oats, popcorn or peanut butter right now,
but if you buy in bulk and store excess foods in airtight
containers, youll save grocery dollars.
MAKE YOUR OWN Everything, from that fancy
cup of coffee at Starbucks, to the artisan loaf of bread
and even your condiments like ketchup, mayo, steak
sauce and salad dressing can be made at home for
cheaper. And it tastes just as good or even better.
While youre in the culinary mood, pack your lunch for
even bigger cost savings.
MAKE GOOD CHOICES If you can only afford
to buy certain foods organic, make them the ones that
you eat the most. Meats and dairy products are a
good start. For more information, The Environmental
Working Group (EWG) maintains an up to date list of
which conventionally grown foods are the most likely
be contaminated with pesticides.
GROW YOUR OWN Maybe you dont want
to invest time and energy into a huge garden plot,
but even those in urban areas can enjoy the superior
nutrition, avor and cost savings of getting back to the
earth. Put a few containers of tomatoes and herbs on
the porch, check out local community garden options,
or go for the gusto and start a rooftop garden.
MS&F
The THI also does outreach by supporting meal programs
in the community and assisting community leaders with
hunger assessments. We help them to determine what their
needs are, what the problems are, and what resources are
available. We take the mystery out of hunger, says Everett.
Filling in the Gaps
As helpful as SNAP and other food assistance funding is, says
Mary Morton, Communication and Program Director of Nourish
America (www.nourishamerica.org), there are nutritional
needs that remain unaddressed especially among children.
Nourish America was founded by Mary and her husband, Dr.
Michael Morton, who oversaw the management of several
homeless shelters in the late 1990s. What he saw was that
people in the shelters were often provided comfort foods
donated by compassionate people things like cakes and
cookies. While the clients enjoyed the donations, many of
them were already malnourished. They didnt have enough
food, or at least not enough healthy food. The children
especially suffered from low energy, poor grades at school,
and trouble with behavior.
With the help of two philanthropists, Dr. Morton and his
wife began their charity with the intent of providing low
dose multivitamins (you cant buy vitamins or supplements
with SNAP funds), protein bars and drinks to those in need.
Soon parents were reporting back that their children were
doing better in school, says Mary. They were getting better
grades, having fewer behavioral problems.
Today, Nourish America provides multivitamins to more
than 24,000 at-risk children at more than 130 partner sites,
such as Head Start, YMCA, public health departments,
homeless and battered shelters, schools and churches.
Helping People Help Themselves
If diet-related disease due to food insecurity is to be
decreased, a major task is to help people learn how to stay
healthy through good nutrition. The Gary Comer Youth Center,
located in the Grand Crossing neighborhood on Chicagos
south side, is working toward that goal with a Health and
Fitness program (one of several program tracks) for youths
ages 8 to 18. Ayoka Samuels, Senior Program Director of the
Center, explains the importance of this program. I live about
two blocks away from the youth center. I have to travel two
miles to a grocery store, but I can go just blocks away and
buy crap. Many people in this neighborhood have no access
to vehicles; they buy their food at a gas station. We try to
help young people make a shift in understanding as to what
food really is and how to prepare it in healthy ways.
A highlight at the center is an 8,600 square foot rooftop
garden, where youth and community members grow a wide
YDULHW\RIYHJHWDEOHVKHUEVIUXLWDQGRZHUV:HJUHZRYHU
1,000 pounds of food this year, says Samuels. The young
people grow micro greens to sell at high end markets and
various restaurants throughout the city. This teaches them
the business end of food production.
In addition to the rooftop garden, adds Samuels, are Gary
Comer Youth Centers two educational youth farms, culinary
classes and food workshops for both youths and parents. Our
mission is for young people to graduate from high school and
be prepared for careers, says Samuels. The gardening and
culinary programs are a part of this. We do it passionately.
MS&F
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Max Muscle has created a
fat-sizzling system to give
you round-the-clock support
for weight loss and better
health. This program is so
effective, it even works when
youre sleeping! By Lisa Moretti
The 10 That Just Wont Leave
Have you been wrestling with those 10 pounds that just
wont budge? Or maybe they come and go all year long
frustrating! Take heart, youre not the only one. Many things
contribute to weight gain and to why that last 10 that just
wont leave. But, you can kick those pounds to the curb with
the specially formulated program called Quadra Cuts: three
products designed to stack up to those last pounds, improve
your metabolic rate, help you stay more alert during the
day, decrease cravings and even help you continue to
burn fat while you sleep.
The Quadra Cuts system is comprised of
Quadra Cuts Extreme, Quadra Cuts Advanced
Thyroid Support and Quadra Cuts Night-
Time. For those really intensely important
occasions when you need to get lean
fast, a fourth product called Quadra Cuts
Competition will help you make the grade.
Taking It To Extremes
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the way on this three-part product line to help people get
the maximum effective combinations for getting lean and
healthy. Dr. Phil calls Quadra Cuts Extreme the ultimate
fat burner. This formula contains four powerful ingredients
that help kick up your metabolism without making you a
jittery wreck like some other products in the marketplace.
Green Tea Extract is a rich antioxidant containing EGCG
(Epigallocatechin gallate) known for its ability to raise
the metabolic rate. Nutrients that help improve or
increase metabolism are called thermogenic.
Green Tea Extract is highly thermogenic and
when combined with caffeine, helps to
reduce body fat by burning off fatty
acids.
Quadra Cuts Extreme also
contains Guarana, which is a shrub
CUTTINGEDGE
Three Products To Help You
Get Lean and Healthy!
FIGHT
FAT
24/7!
Green Tea Extract helps raise your metabolism.
from South America that has two to hve times the caffeine of coffee.
Guarana is also very thermogenic and it promotes increased energy
and mental alertness. !f you've ever experienced the 3 o'clock
sugar lows while dieting and found your face embedded in your
computer's keyboard, you'll value the benehts of guarana.
A relatively new nutrient in the formula is a proprietary product
called AdvantraZ, which is derived from the Chinese citrus fruit,
Citrus aurantium. AdvantraZ increases the body's metabolic
rate but it does not raise the heart rate or blood pressure.
!t also acts as a powerful appetite suppressant.
The hnal ingredient in this day-time formula
is caffeine, which brings all the powerful
thermogenic effects of the other nutrients to
a higher level for improved fat burning, increased
alertness and fewer hunger or sugar cravings.
2nder Asir, manager of Nax Nuscle in 'enver, Colorado, recommends
the entire 4uadra Cuts system to his customers. 2ne of the key
benehts he points out to his customers about 4uadra Cuts (xtreme is
that the formula is time-released. ConseTuently, there is no hard hit
or extreme crash when you use the product. Asir notes that 4uadra
Cuts (xtreme helps stabilize cravings and provides a gradual pick-
me-up. /ike all Nax Nuscle in-store counselors, Asir seeks to help
people revamp their lifestyle and choose products that will support
their goals. 4uadra Cuts provides a foundation for healthy change
rather than a Tuick band-aid when customers are ready to make real
changes.
That was exactly what Tom Bauer was looking to do when he found
4uadra Cuts at his Nax Nuscle store in San Nateo, Calif. Bauer is 9ice
Chancellor at San Nateo Community College, which is a busy Mob on
its own, but he also trains before work every day. Bauer, who wakes
up at +:30 a.m. and trains by 6 a.m. before work, said, ! use (xtreme
in the morning before my workouts with my trainer to give me the
something extra' ! need to press the double 28kg kettle bells that
are part of my workout. ! am always conscious about my weight even
though since my training began three years ago, !'ve lost 35 pounds
and have maintained my weight at 175 pounds since then."
Tom also likes the other two components of the 4uadra Cuts system,
especially 4uadra Cuts Advanced Thyroid Support.
Beyond Weight Loss
The poor thyroid gland has become the brunt of many Mokes, but if you
have a sluggish thyroid - it's no laughing matter! Thyroid dysfunction
is perhaps the most overlooked and undiagnosed health problem in
the United States today. The thyroid gland helps regulate metabolism.
When it is not functioning at its best, you can become fatigued and
huffy. Without proper levels of thyroid, you can gain weight eating
as little as 500 calories a day! Nost physicians only test for T1 and
T2, which simply monitor whether the pituitary gland and the thyroid
gland are on speaking terms. The real working" thyroid hormone
forms are T3 and T+, with T3 doing the actual heavy lifting when it
comes to converting food to energy or fat. Physicians rarely test for T3
or T+ without a patient's specihc reTuest to do so.
2ur fast-paced, stressful lives take their toll on our thyroid gland
and our entire delicate endocrine system. Conditions that arise from
thyroid distress are far-reaching and varied; it's important to become
familiar with all the implications of thyroid dysfunction that might be
impacting your health.
!f you suspect your thyroid is off, it's important to work with your
physician to bring your levels back into balance. You can also provide
your body many of the necessary nutrients it needs to improve thyroid
function and health with 4uadra Cuts Advanced Thyroid Support.
Everyone has that
special date on
the calendar a
bodybuilding
competition,
a wedding
and honeymoon,
a high school reunion or a special
rst date. Its a day when you want to
look HOT. You may have been having
success with your Quadra Cuts program
and getting closer to your goal, but you
want that extra little lift to really rock
it. Its time to bring on Quadra Cuts
Competition for a rapid response.
Quadra Cuts Competition is an
aggressive formula with high powered
nutrients to help you burn baby, burn.
Capsicum from cayenne peppers,
EGCG from green tea, Synephrine and
Slimaluma, along with nutrients for
water loss, PEA from chocolate and alpha
lipoic acid all combine for increased fat
burning, water weight loss and powerful
thermogenesis.
In just two weeks, youll have a leaner
body that nally goes the extra mile!
Henal Chand, 20, of San Mateo, Calif.
tells all his friends his secret: he loves
using Quadra Cuts Competition. You
know it's working because you feel itI
take one 30 minutes before training along
with Max Muscle's L-carnitine and I
can work out for hours with intensity.
By the end of his workout, he said he is
drenched in sweat. I have taken other
cutting agents but nothing works better
and faster than Quadra Cuts
Competition. You see results
within two weeks, others
notice before you will.
Need we say more? This
fat burning to the extreme
addition to the Quadra Cuts
system is your saving grace for
that extra lift you just might
need.
For Special Occasions:
When You Totally
Need to Rock It!
Take the example of Anita Buick, who is 48 years old.
Many women ages 40 and older begin to experience thyroid
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a year ago, Anita decided to change her life and become
healthier. She weighed 230 pounds and was a size 20. Anita
had had her thyroid gland removed years before so losing
weight had been a slow and painful process. I needed any
and all assistance. This [Quadra Cuts] along with working
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went from being in the back of the Turbo Kicking Boxing class
WREHLQJDQLQVWUXFWRUIRUDWQHVVFOXE:KHQDVNHGE\P\
students and friends how I did it, I tell them: healthier eating
habits, exercise and Quadra Cuts!
Quadra Cuts Advanced Thyroid Support is a proprietary
blend of four key nutrients vital for thyroid function: Guggul,
Coleus forskohili extract, Ashwaganda root extract and
Bauhinia purpurea. Guggul, Coleus and Ashwaganda have
been used for thousands of years by Ayurvedic doctors in
India. This ancient system of healing is now being borne out
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tree and contains guggulsterones which support the liver and
thyroid. Guggul helps increase the thyroids signals to the body
to burn fat along with signaling the liver to metabolize LDL
cholesterol.
Coleus comes from the mint family and its active nutrient,
forskolin, improves the ability of cells to signal to each other
and transfer hormones across cellular membranes along with
increasing thyroid hormone production. Forskolin also activates
an enzyme at the cellular level that begins the breakdown of
fatty acids for energy to be used by muscles and other tissues.
Ashwaganda (sometimes called Indian Ginseng) helps
mitigate stress and provide improved energy. Ashwaganda is a
key to this formula because it combats the fatigue that comes
from thyroid dysfunction and calorie reduction.
Bauhinia purpurea comes from Southeast Asia where an
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and Ashwaganda are combined, they have been shown
to dramatically improve healthy regulation of the thyroid
hormones bringing levels back to a healthy range.
You Can Burn Fat In Your Sleep? YES!
Many people dont realize that sleep is essential for weight
loss, says Dr. Phil. If your body isnt going through its normal
cycles and getting that crucial recovery and rebuilding during
your sleeping hours, you could be setting yourself up for
disaster. Add in high levels of stress along with fatigue and
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many hormones are triggered for release such as leptin to
control appetite and metabolism.
Quadra Cuts Night-Time is a formula designed with two
functions in mind: to help you relax and sleep peacefully and
to accelerate fat loss and calorie burning.
L-carnitine, 7-Keto, Garcinia cambogia and Chromium all
help to improve night-time fat burning. L-carnitine is an amino
acid that helps transport fatty acids into the little powerhouses
within each cell called mitochondria. Mitochondria create the
energy (called ATP), which provides the energy for every
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lungs breathing and all your organs doing their job 24/7/365.
7-Keto is derived from DHEA, a hormone key to anti-aging
and vitality. As we get older our DHEA levels falter which
in turn leads to physical decline. 7-Keto helps improve the
function of thermogenic enzymes which promotes weight loss
without stimulating the nervous system. Garcinia cambogia
is extracted from a tiny fruit found in India and Asia. In the
laboratory, Garcinia has been shown to inhibit the enzyme
that signals extra carbohydrates to be stored as fat. By
blocking this message, Garcinia encourages the body to burn
carbs and create energy. If you get those middle-of-the-night
cravings, good news: Garcinia also suppresses your appetite!
Chromium is a trace mineral that has become very popular
for regulating blood sugar levels but also plays a role in
carbohydrate, fat and protein metabolism.
To help you regain restful, relaxing sleep, Quadra Cuts
Night-Time also has l-Theanine, Valerian Root extract and
Melatonin. L-Theanine is an amino acid that comes from tea.
One of its unusual qualities is that it stimulates alpha brain
waves which create deep relaxation and it promotes the
formation of the neurotransmitter GABA, a key player with
other hormones involved in the relaxation response.
Valerian root is the basis of the pharmaceutical extraction
Valium, but without the dulling side effects. Valerian root is
a safe way to alleviate anxiety and bring on sleep. Melatonin
is a hormone produced by the tiny pineal gland buried in
the center of the brain. The pineal gland is the timekeeper
RIWKHERG\DQGUHJXODWHVRXULQWHUQDOFORFN&DOFLFDWLRQRI
the pineal gland is a common problem for adults over 30 that
compromises the glands production of melatonin. By adding
a bit of supplemental melatonin, you can return the balance
of your bodys natural rhythms.
Round-The-Clock Support For Your Best
Health
The Quadra Cuts system was created with you in mind. A
time-release formula for the waking hours, a thyroid support
combination to help overcome one of the most common
health challenges no one is talking about, and a night-time
formula that helps you get back to your bodys natural
rhythms, all adds up to effective fat burning the way your
body was designed to work.
All of the common stumbling blocks to losing weight and
feeling great are addressed by the nutrients in this coordinated
system: improved fat burning, reduced cravings, support for
balanced hormones, increased energy without highs and lows
or jitters. As Bauer said, The Quadra Cuts stack is the best
one I take and I love it.
Remember Quadra Cuts is a support system for your lifestyle
change. As Asir points out, Take it slow! You're making
changes to last a lifetime and success comes from creating a
program for yourself that supports you. Youre not looking for
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Are you ready to make a change? Visit your Max Muscle
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MS&F
I went from a size 20
to a size 8. ... When asked
how I did it, I tell them:
healthier eating habits,
exercise and Quadra Cuts!
Amanda Carrier, Los Angeles, CA
with Cleanse & Lean
Advanced!
maxmuscle.com
Q: A friend was given a sample of
High 5 from a Max Muscle store. Is it
possible to get a list of ingredients?
Dean Karnofski
A: If you go to our website (www.
PD[PXVFOHFRP \RX FDQ QGSULQW
the Product Data Sheet (PDS), which
contains the list of ingredients on
High 5 or any of our products. On
the website, there is a narrow yellow
banner in the middle of the main
page labeled "Max Muscle Sports
Nutrition Product Data Sheet." From
the drop-down menu that appears
when you click on "Select Product,"
you can scroll down to High 5. The
list of ingredients is located on the
second page of the PDS under the
Supplement Facts box.
Q: Does ARM have stimulants like
caffeine? Ken
A: ARM (Anabolic Recovery
Matrix) was created to be the most
VFLHQWLFDOO\ DGYDQFHG SRVWZRUNRXW
supplement available
anywhere. ARMs com-
prehensive formula
contains 40 high quality
bioactive ingredients to
support maximum post-
exercise muscle protein
synthesis activation,
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electrolytes, replenish
critical glycogen stores
in muscle and liver
and accelerate overall
muscle recovery and
repair. We did not
include any stimulants
like caffeine in ARM.
ASKDR.HARVEY
Reason being, there is no good
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of stimulants in a recovery drink.
The few studies published show that
caffeine does not further accelerate
post-exercise recovery. Stimulants like
caffeine are best indicated for pre- and
intra-workout formulas.
Q: What are some of the main
differences between the regular
Cleanse & Lean and the new Max
Cleanse & Lean Advanced? Richard
Wilson
A: Cleanse & Lean Advanced is one
of our newest products and is based
on the same formula as the original
Cleanse & Lean with the addition of an
appetite and thermogenic complex and
more powerful water loss promoting
complex. The original Cleanse & Lean
contains all natural herbal ingredients
to assist in bowel elimination to help
you lose weight while cleansing your
system of impurities for better health.
Cascara segrada, Senna, Dandelion,
Psyllium and Aloe vera are some of the
featured ingredients.
For Cleanse & Lean Advanced we
kept the same intestinal cleansing
complex and added an appetite and
thermogenic complex with Slimaluma,
200 mg caffeine and standardized
green tea extract along with the special
combination of Cissus quadrangularis
and African Mango. The water loss
support complex now includes Uva Ursi
in addition to the Dandelion found in
the original formula.
If you are only interested in an
intestinal cleansing product,
use the original Cleanse &
Lean. If you want a more
aggressive weight loss
product, try Cleanse &
Lean Advanced. I always
recommend the use
these types of products
for the shortest amount
of time to obtain the
GHVLUHG EHQHWV 3URGXFW
Data Sheets are available
on our website (www.
maxmuscle.com) or at
your local Max Muscle
store. MS&F
By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Phil Harvey? Email it to him at drphil@maxmuscle.com.
NEW ANABOLIC RECOVERY MATRIX
ARM (Anabolic Recovery Matrix)
from Max Muscle Sports Nutrition was
designed to follow rapid recovery and
anabolic science. Created to be the
ultimate post-workout formula, Max
ARM provides the necessary nutrients
to support maximum muscle mass
activation, restore fluids and electrolytes,
replenish glycogen and accelerate overall
muscle recovery and repair. (Available in
Intense Strawberry, Lemon Lime,
Watermelon and Tangerine.)
For More Information, visit us online at:
MAXMUSCLE.COM
WHAT'SHOT
REVEAL YOURSELF
Max Muscle Sports Nutrition
introduces its latest weapon
in the battle of the bulge:
Emerge. The science-based
formula found in this exciting
product not only helps you
turn your body into a fat-
burning machine by utilizing
stored fat as fuel, but it quells
hunger pains, increases
energy and elevates
your bodys metabolism.
COMING SOON in a
variety of delicious avors
to a Max Muscle store near
you. maxmuscle.com
FIND BALANCE
Max Muscles Femme Lean &
Balance was designed specically
for women to not only help with
weight loss, but also to help
balance out hormones and mood
by promoting healthy estrogen
levels. For more information, or to
nd a store near you visit
maxmuscle.com
ROLL AWAY TENSION
Tight, stiff muscles need help and
Bob Harper's Ultimate Massage
Roller can get the job done. With
its cutting-edge design and extra
long durability, the roller is great for
increasing circulation and can also
be used during yoga, Pilates, core
strengthening and physical therapy.
$39.99 at got.net
PRACTICAL STYLE
Slip on a pair of these
fashional, form-tting and exible
Puretoes featuring two grip areas on the heel
and ball of the foot to prevent slipping during
yoga, Pilates, dancing, martial arts, even
lounging around the house. $19.95 at
puretoes.com
BUILD & BURN
Max Muscles Anabol Cuts 2 is a science-
based dual-action formula designed to
increase lean body mass while reducing fat
mass acceleration and hyper accelerated
fat metabolism through supporting healthy
testosterone levels. maxmuscle.com
YOGA IN STYLE
Head to your next yoga
class in style with Gaiam's
Be Inspired Yoga Mat and
Harmony Tree Mat Bag. The
mat is lightweight and durable
with a high-track textured surface.
The bag is made of 100 percent
oganic cotton canvas and features a
zippered outside pocket for carrying
necessities. Mat: $24.99; Bag:
$19.98 at shopgaiam.com
PLATINUM PREMIERE
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have
passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer
you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to
do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the
Food & Drug Administration.
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* 0ptmum Kutrten {A88) * ME7-8x 05A
* Frenutr, LL0 * 5unJesa LL0 * 60 Energy Labs
* weeJbeIt 0strbuten
Turn Your Passion Into Your Profession
The Max Muscle Sports Nutrition store ownership program includes
a simple turnkey operating system, exclusive territories, high quality
proprietary products, multiple revenue streams, innovative business
development tools, comprehensive training and nationwide support
programs and is available to qualified individuals for single unit,
multi-unit and master franchise opportunities throughout
the United States.
WWW.MAXMUSCLEFRANCHI SE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
JOIN THE WINNING TEAM!
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
Diana Diaz
NPC Figure Champion,
Team Max Muscle
GET STARTED TODAY AT MAXMUSCLE.COM

February 2012 Max Muscle Magazine

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