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Compliments of:
JULY 2012 www.MaxMUsCLE.CoM
GEARED
FOR SPEED
THE BEST
RUNNING
APPAREL
& SHOES
For Men & Women
pg. 38
INSPIRING
RUNNERs
TAKE CARE
OF YOUR
BoNEs
HOW TO STay
STrOng &
HealTHy pg. 18
EAT FOR
sUCCEss
RUNNER
NUTRITION
pg. 48
oN
THE
MoVE
5 Stretching Moves
COVER STORIES
FREE! Compliments of:
JULY 2012 www.MaxMUsCLE.CoM
GEARED
FOR SPEED
THE BEST
RUNNING
APPAREL
& SHOES
For Men &Women
pg. 38
INSPIRING
RUNNERs
TAKE CARE
OF YOUR
BoNEs
HOW TO STay
STrOng &
HealTHy pg. 18
EAT FOR
sUCCEss
RUNNER
NUTRITION
pg. 48
oN
THE
MoVE
QUOTABLES
I started the Boston Marathon
as a 20-year-old girl, and came
out the other end a grown
woman.
Kathrine Switzer
A lot of people run a race to
see who's the fastest. I run to see
who has the most guts.
Steve Prefontaine
Motivation is what gets you
started. Habit is what keeps you
going.
Jim Ryun
Dont worry, everyone slows
over time.
Bill Rodgers
The mile has all the elements
of drama.
Roger Bannister
Source: 1,001 Pearls of Runners'
Wisdom: Advice and Inspiration
for the Open Road, edited by Bill
Katovsky
28 WWW.MAXMUSCLE.COM JULY 2012
Glute Stretch:
You can do this stretch
standing or lying down,
based on your balance.
Grasp knee with both
hands and lift leg until
you feel the stretch in
your glutes. Hold stretch
for at least 20 seconds.
Repeat with opposite leg.
Hamstring
Stretch: Bend
upper body towards
thigh, reaching
forward towards
your toe to increase
the stretch even
further. Hold stretch
for at least 20
seconds. Repeat
with opposite leg.
For added impact
you can place one
leg on a raised
object for an
increased stretch.
4
5
Dont let pain hold you back from
your active lifestyle. Now you
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without any fear of soreness
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RELIEF. This product was scientifically
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and flexibility. MAX
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along with Turmeric
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minimize the positive effect of training.
MAX ZMA promotes the secretion of anabolic hormones, thus
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By combining zinc, magnesium, and vitamin B-6, MAX ZMA also
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A breakthrough study at Western Washington University has found zinc
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*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999
30 WWW.MAXMUSCLE.COM JULY 2012
RUNNINGGUIDE By Kimberly Miller, MS
O
n great days, running comes easily. Those are
the days when you get a runners high, that
euphoric feeling that comes, often during long
strenuous runs, with the release of endorphins
produced by the brain. Every runner appreciates those
moments, but whats critical to maintaining a running routine
is the ability to stay motivated. Try these strategies to help
you achieve and sustain your running goals.
1. Use Positive Self-Talk
Self-talk is a powerful tool to maintain motivation and achieve
goals. If you are feeling frustrated and overwhelmed, it
is likely because youve encountered some negativity and
reinforced it in your brain, says Fawn Germer, bestselling
author and leadership speaker. Fortunately, that pattern
can be changed by adjusting the types of messages we
send ourselves. Make a list of ve afrming statements and
practice repeating them every day when you wake up and
during your runs. Phrases such as I am strong and I will
nish this run are examples of empowering statements.
This practice will train your mind to think positively about
your running routine and eventually help you regain the
excitement.
2. Form an Alliance
Rob Wallack, expert runner and owner of the Arizona-
based store, Runners Den, offers his customers many
opportunities to participate in group runs. On training
days when everything is going right, we dont need anyone
else. As a matter of fact, other runners may get in the way
of our experiencing those brief moments of timelessness.
However, sometimes running with others is a blessing in
that misery loves company. Forming alliances with others is
an excellent way to keep you accountable to your training
schedule. Knowing that someone else is expecting you to
run goes a long way toward staying on track.
3. Register for a Race
Avid runner Jennifer Presz shares that, nothing compares
to the energy and euphoria that spectators bring to a race.
This experience, regardless of your speed, talent or ability,
can be a powerful tool to help you ignite your excitement
and keep you motivated. Many races are not competitive;
rather, they are designed to bring communities together to
celebrate health and tness. Look for these types of events
in your area to help you stay focused and on the right path.
MS&F
Three Tips to Help You Stay Motivated to Run
TIME TO GET RUNNING
32 WWW.MAXMUSCLE.COM JULY 2012
RUNNINGGUIDE By Kimberly Miller, MS
M
argaret deHesse has run every
kind of race from 5Ks to ultra-
marathons. At age 56, she
recently took third place in the womens
overall in the Aravaipa Desert Trail
Race Series a series of 50-mile trail
endurance runs. Race preparation took
her through mountainous trails and
along uneven paths, often logging up
to 90 miles in a week. Trail running
has helped me realize an increase in my
running agility, strength and endurance,
as well as overcome the psychological
challenges of ultra-running (distances
greater than a marathon), shares
Margaret. Along with the millions of
others who trail run, deHesse has reaped
great benets from incorporating trail
running into her training routine.
The top three reasons to trail run
include the following:
Increases Strength
While running is known to generally
increase cardiovascular health, trail
running offers the additional benets
of increasing strength in your muscles,
particularly in your calves, hamstrings,
quads and glutes. Naturally hilly and
steep grades force trail runners to
strengthen muscles. Running uphill
activates glutes and calves while
downhill works quads and core.
Promotes Balance and Agility
Trail running requires runners to pay
more attention to their surroundings.
As you move over the often rocky and
uneven ground, your body is forced
to constantly adjust and readjust in
order to remain centered. Those who
have tried trail running understand the
challenge of navigating the terrain, says
Miki Stevens, avid runner and racer.
Mastering this type of running helps to
improve my running agility. Using all
Benefits
of Trail
Running
your bodys muscles to maintain balance with every step, trail running provides the
added bonus of burning additional calories.
Protects Joints
Many people avoid running because they fear the impact it will have on their joints.
Because of the uneven surfaces and elevation changes, trail running turns on
more of the proprioceptive system in the body, according to Timothy Spooner, PT,
FAFS. This effectively recruits more muscle bers and serves to strengthen and
protect joints. Strengthening your joints can have long-term health benets.
Trail running provides a wide range of benets. It presents both new and seasoned
runners with unique challenges and can be used to change up your regular running
routine. For more information on specic trails in your area, visit TrailRunner.com.
MS&F
Margaret
deHesse
on one of
her many
trail runs.
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34 34 WWW.MAXMUSCLE.COM JULY 2012
PROWORKOUT By Jaime Cash, IFBB Pro
N
ow its time to focus
on sculpting an
impressive back by
targeting the lats,
traps, rhomboids and erector
spinae. With this workout, we
change between a wide grip
and narrow grip to build width
and density as well as the
position of your body to target
more muscle bers. These are
effective movements, but pay
close attention to the "pro tips"
to perfect your technique. Try
compound sets to overload
your muscles and increase
the intensity or super-set each
exercise.
1
Wide-Grip Lat Pull Down
Install a wide bar or dual-
grip pulldown bar. Lean your
body back to a 30-degree angle.
Pull the bar down by retracting
your shoulder blades, keeping arms
straight. Bring bar in front of your
body to collarbone. Open your chest
and pull shoulder blades down and
back. Slowly return bar back to
start. PRO TIP: Really focus on
retracting your shoulders before you
begin the exercise and use wraps if
\RXKDYHWKHPVR\RXUDUPH[RUV
dont fatigue. Also, go heavy! Do 4
sets of 8-12 reps.
2
Seated Cable Row-
Parallel Grip Attach a
handle that allows for a
narrow grip position. Start the
motion by retracting your shoulder
blades with arms straight. Pull the
bar toward your belly button and
keep an upright torso. Expand your
chest and dont lean back. Bring
back to start, but lower the weight
with your arms, keeping your
shoulder blades retracted. Then
relax the shoulder blades to drop
the weight. PRO TIP: Engage the
erector spinae muscles by leaning
PRO BACK
Round Four! This month's get-ready-for-
the-stage workout is all about how to build
and sculpt a strong back! Ready? GO!
Article written with assistance from Kent Paul at Turbo Training Fitness Center; photography by Brett Seeley, BrettSeeleyPhoto.com
1
2
TRY COMPOUND
SETS TO OVERLOAD
YOUR MUSCLES
AND INCREASE
THE INTENSITY OR
SUPER-SET EACH
EXERCISE.
35 35 JULY 2012 WWW.MAXMUSCLE.COM
forward from your hips as you extend
your arms at the start of the exercise.
Do 4 sets of 10-12 reps. If you do 6-8
reps, go heavy! Use wraps.
3
Standing Cable Cross-Overs
Set cable station up at high level.
Face station. Grab right cable with
right hand and left cable with left hand.
Set hands, one on top of the other (see
inset photo). Keep upright torso and pull
cables down and back, keeping arms
straight. Return to start position but
keep only slight bend in the elbows. PRO
TIP: Dont lock your elbows when you
straighten your arms to keep constant
tension. Squeeze shoulders at end of
motion. Do 3 sets of 12-15 reps.
4
Dumbbell Single Arm Low
Row Grab a heavy dumbbell.
Lean forward and support yourself
on the bench with non-working arm.
Keep head in alignment with spine. Keep
abs tight and dont round your back. To
start, retract shoulder blade, then pull
arm up toward your rib cage, slightly
rotating your wrist towards end range of
motion. PRO TIP: Really drop your arm
down before the start of the exercise
and then slightly pull the shoulder back
before bending arm. Do 3 sets of 10-12
reps. Heavy use wraps and shoot for
6-8 reps. **Super-set this exercise with
External and Internal Rotation with
dumbbells.**
5
External and Internal
Rotation Grab a light set of
dumbbells. Stand with shoulders
back and abs tight. Bring arms to
90-degree angles with wrists in neutral.
Rotate the weights away from body
to a 45-degree angle. PRO TIP: Keep
shoulders lifted and squeeze shoulders
blades together as you rotate outwards.
This exercise is good for the rotator cuff
muscles to prevent shoulder injuries.
Do 3 sets of 15-20 reps.
6
Standing Wide Grip Pull
Downs Attach a wide grip bar to
high cable lat pulldown machine.
Lean forward and press knees into
bench, keeping upright torso and abs
tight. Slightly retract shoulder blades
and pull bar down towards your legs.
Keep chest up. PRO TIP: Focus on your
lower lats throughout this exercise. Do 3
sets of 15-18 reps. MS&F
3
4
5
6
36 WWW.MAXMUSCLE.COM JULY 2012
For more information or to find the store nearest you, visit us online at
maxmuscle.com
ISO-X, THE WORLDS MOST
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ISO-X is the newest addition to Max
Muscle Sports Nutritions whey
protein isolate collection. ISO-X
blends into a refreshing light tasting
drink supplying your body with high
quality and fast acting whey proteins
providing 30 grams of pure protein
per serving. ISO-X is ideal for both
pre- and post-workouts or during the
day to be assured a continuous and
adequate amount of amino acids.
T
wo of the quickest ways to
destroy any meal plan or
healthy lifestyle is mindless
eating and emotional eating.
One example of mindless eating
happened a few weeks back when
I spent most of Saturday working
in my yard. When I came inside for
some water, I noticed a big bowl
of M&Ms on the kitchen table.
Thinking of all my yard work, I
rationalized having a few M&Ms.
Later that afternoon, my wife
asked whod eaten all the M&Ms.
I replied that if nobody else had
eaten any, then I was the one who
had eaten them. Without even
thinking, every time I came in the
house to get a drink, I grabbed a
handful of M&Ms, and by days end
I had eaten over half of the bowl.
By doing so, I had added a ton of
calories to my diet. It is mindless
eating like this that will sabotage
any meal plan.
Another example of mindless
eating (of which I was guilty before
the MaxForm Life Challenge) is
eating while watching television.
Sadly, in the past, it was no problem
for me to eat an entire family size
bag of chips with a whole jar of hot
sauce while watching television. As
I have mentioned before, one of my
most embarrassing moments was
MAXFORMCHAMP
when my son pointed out the irony
that Id polished off a half gallon of
ice cream while watching the NBCs
The Biggest Loser.
In the past, I would have kept this
embarrassment hidden, but I have
learned through the MaxForm Life
Challenge that I need to confront
those issues and deal with them. I
also share these things now because
I know there are other people who
face similar issues. You can confront
and overcome bad eating habits.
For me, that has meant setting an
unbreakable rule: No eating in front
of the television!
A second road block to a healthy
lifestyle is emotional eating. Emotion-
al eating occurs when you eat for any
reason other than hunger. For exam-
ple, when I was happy or celebrating,
it might have been a steak or Mexican
food. I have a friend who confessed
that when she is sad, she will eat an
entire bag of cookies or bag of candy.
I have another friend and co-worker,
Julie Ivey, who said her go-to food
when she is sad is ice cream.
When you eat emotionally, you are
satisfying a feeling instead of a hun-
ger pain. When you are emotionally
eating, you are more likely to con-
tinue eating even when you are full.
One of the major downfalls of emo-
tional eating is the feeling of guilt left
behind after eating, which in return
can lead to more emotional eating
a vicious cycle that can cause you to
add more calories to your body to be
stored as fat.
2QH RI WKH UVW VWHSV WR RYHUFRPH
emotional eating is to recognize it and
come up with a plan to address the
problem. To combat emotional eating,
substitute a healthy alternative by go-
ing for a walk, working in the yard,
cleaning the house, playing games
with your family or sitting down with a
0D[0XVFOH&HUWLHG)LWQHVV1XWULWLRQ
Coach to help you with an alternative
food choice to go to when you feel like
you are eating emotionally. MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on MyMaxMuscle.com.
MINDLESS
& EMOTIONAL
EATING
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
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38 WWW.MAXMUSCLE.COM JULY 2012
EVERYDAYHEROES
By Rochelle Marapao
Running for His Life
Husband,fatherofthreeandpsychotherapist
Drew Brazier was an athlete who played col-
legefootballandtrainedhard.Butafterfootballwasover,he
transitioned into an inactive, unhealthy lifestyle that caused
himtopackonunwantedpounds.
By November of 2009, Drew found himself at his heaviest
ever,weighing3+0pounds.Hismomentoftruthcametheday
afterThanksgivingwhileskiingintheRockyNountainswithhis
family.Afteranhourontheslopes,hefoundhimselfbreath-
ingheavilyandhiskneesinexcruciatingpain.Nanythoughts
hRweG thrRuJh Py PLnG," he reFaOOs. LLNe nRt EeLnJ aEOe tR
playwithmykidsastheybecomeolder,nothavingthephysical
abilitytodowhat!desiredandhavingmyweightimpedeme
IrRP enMRyLnJ OLIe."
Whatwassupposedtobeanenjoyabledaywithfamilyon
the slopes found Drew questioning his future. He needed to
takecontrol.
Drewsetanambitiousgoalofgettingdownto200pounds.
He was PRtLvateG, Eut OaFNeG the FRnhGenFe Rr NnRwOeGJe
inwheretobegin.HewalkedintohislocalNaxNusclestore,
where he sSRNe wLth a &ertLheG )Ltness NutrLtLRn &RaFh whR
providedthebasicprinciplesofnutrition,exerciseandsupple-
mentchoicesthatcouldhelpBrazierreachhisgoals.
Drewdidntneedalotofencouragement.Hismotivation
was high and he had made his mind up that it was time to
PaNe a FhanJe," reFaOOs 0ax 0usFOe 0LOe HLJh IranFhLsee BLOOy
9an Heusen. He tRRN the hrst steS Ln FRPLnJ Ln tR Rur stRre
inDenverandwehelpedgivehimdirectiontohelphimreach
hLs JRaOs."
EventhoughDrewwasntathisbestphysically,hewasa
stuGent" RI heaOthy OLvLnJ. He was OLNe a sSRnJe, sRaNLnJ
uS every ELt RI LnIRrPatLRn that we Jave hLP," exSOaLns 9an
Heusen. !ts refreshing when we have the opportunity to
workwithpeoplelikeDrewwhocomeinwithanopenmind
andwanttotakethetimetobecomeproperlyeducatedon
hRw theLr ERGy wRrNs anG hRw GLIIerent nutrLents aIIeFt Lt."
Beginning each day with exercise, Drew began running
and/orwalkingafewmiles,thentrainingwithweightsbefore
hisfamilywokeupeverymorning.Quickly,hefoundapassion
forrunningandpushedhimselftorunfurther,improvinghis
times and distance while watching the unwanted weight
come off. What started as 3 or +-mile runs became 7 or 8
Three Max Muscle athletes from
different walks of like have one
thing in common: a passion for
running. Find out what drives them
to run and how you can follow in
their footsteps and be inspired,
even if youre not a runner!
REAL
RUNNERS
Drew Brazier, 28, Erie, Colorado
Max Muscle Home Base: Denver-NileHighandBoulder
MM Supplements of Choice: ARN,Xtinguisher,EnduroNax
Events:UltraNarathons50K,50-mile,100Kand100mile
Biggest Accomplishments in Running to Date:
&RPSOetLnJ Ln hrst 100-PLOe uOtra ParathRn thLs year wLth a
hnLshLnJ tLPe RI 26 hRurs, 55 PLnutes
39 JULY 2012 WWW.MAXMUSCLE.COM
miles. Before I realized it, I signed up for a half marathon
(13.1 miles) and completed it! he says excitedly.
Realizing that he had found a passion for distance running
on extreme terrain, Drew decided to train for an ultra
marathon. An ultra marathon is a running event longer than
the traditional marathon length of 26.2 miles. The most
common distances are the 50K (31 miles), 100K (50 miles)
and the 100-mile events.
After completing a 50K mountain trail run, he went on
to complete 50K and 100K races. Not willing to rest on his
laurels, Drew had his mind set on accomplishing yet another
goal: the 100-mile ultra marathon.
'UHZ JDYH KLPVHOI RQH \HDU WR WUDLQ IRU KLV UVW PLOH
race and ran between 60-80 miles each week in preparation.
His diet while training doesnt change too much from his usual
diet in the off-season. My food and hydration is my fuel. I eat
every few hours and cut back on carbs for a few days then
stack on carbs for a couple of days before the race, he says.
The night before the race, I enjoy a huge bowl of Pho soup.
,Q 0DUFK %UD]LHU FRPSOHWHG KLV UVW PLOH XOWUD
PDUDWKRQZLWKDQLVKLQJWLPHRIKRXUVDQGPLQXWHV
and considers it one of his biggest accomplishments. I am
VWLOODPD]HGDWWKHFRQWLQXHGIRFXV,KDGKHUHHFWV+DYLQJ
my family there along the way and bring me in at the end was
amazing. My sister ran the last 50 miles with me. My other
sister ran 13 miles with me. Two of my brothers, including one
who was sick, ran the last six miles with me. Even my dad ran
the last few miles with us.
Betty Darlene Schaefer, 63, Redmond, Oregon
Max Muscle Home Base: Bend, Oregon
MM Supplements of Choice: Vit-Acell, Flax Oil, Max Arm, Max
Glutamine, MaxPro, Max Gourmet
Events: 100, 200, 400 and 800 meters
Biggest Accomplishments in Running to Date:
3DFLF1RUWKZHVW0DVWHUV&KDPSLRQVKLSV
Gold Medals in 100-meter, 200-meter, 400-meter and 800-meter
events
Received All American Honors for 200 and 800-meter races
2011 U.S. Masters Worlds Team; Bronze Medal, 4x400 Relay
Now at 190 pounds and in the best shape of his life, Brazier
doesnt hesitate to credit those who were instrumental in his
journey. My wife, Shayna, continues to be my biggest support
system. She never told me I needed to change physically and
supports me by her example, he admits. We are a team.
Discovering the Sprinter Within
Take one look at nationally ranked sprinter Betty Schaefer and
youd never suspect that she is anywhere close to being 63
\HDUVROG$V\RXZDWFKKHUJOLGHDFURVVWKHQLVKOLQHVRIWKH
100, 200, 400 and 800-meter events with power and precision,
youd swear that this wife, mother and grandmother of nine
has been at it for most of her life. But nothing could be further
from the truth.
Growing up, the stability of a permanent home wasnt
something that Bettys family had. As a child, we moved every
six weeks to a new state for my dads work, so my two sisters,
my brother and I werent able to be involved in any school
sports or activities, explains Betty. As a steel worker for the
government, her father built B-52 hangars and missile silos.
Each project lasted only six weeks and upon completion, the
family would move to the next location in a trailer and a large
truck that they hauled all over the United States. The constant
relocation lasted until Betty was a senior in high school.
Over the years, Betty always had an interest in exercise
and has worked out regularly. But it never dawned on her
that she could take her athleticism to another level. In 2008,
her husband Don, a track umpire and enthusiast, took his
ZLIHWRKHUUVWPHHWWKH2O\PSLFWULDOVLQ(XJHQH2UHJRQ
Immediately, she was fascinated and amazed with the sport.
Betty picked up on the beauty of the runners, jumpers and
throwers and just got hooked, explains Don. Betty adds, I
was so impressed by the athletes that I was pumped. I wanted
to do that!
Don took his wife to a local track and timed her in a
100-meter sprint. After their session at the track, Don looked
up the results for women Bettys age. To his surprise, he
discovered that her time would have ranked her amongst the
top 10 in the nation! Not wasting any time, Don enlisted the
help of a track coach to train Betty for competitions.
When training for competition, Betty hits the track three
days a week with her coach, Jim McLatchie, who has trained
more than 40 World and National-level runners to work on
speed, dynamic stretching and various drills. She also spends
two days a week at the gym performing TRX suspension
training, which uses a system of ropes and webbing that allows
Photo by Heidi lagao, Kolshots photography, kolshots.com
40 WWW.MAXMUSCLE.COM JULY 2012
+BuiOd YRur BDsH: You really do not want to toe the
starting line of a 100-mile without proper miles under your
belt. Training for this long of a distance may vary based on
individual preference. Some people train at 50 miles per
week, while others are at 150+ (these are usually the elites).
Getting as many miles and hours on your feet as you can is
essential, which is what it means to building your base. Give
yourself at least a year to run a few races at 50K, 100K or
50-mile distances. Though you will want to incorporate speed
work into your training, speed is not necessary in your longer
runs. The main issue of importance is running on terrain
similar to your race, and hours moving on your feet.
+1utritiRn: Many people who start a 100 miler drop
because it was a bad nutrition day. Understanding what your
body needs when is crucial. Learning to drink water and
electrolyte drinks every 15-20 minutes is a skill. You must
QGZKDWIRRGVLWVZHOOZLWK\RXZKLOHUXQQLQJORQJ<RX
can't wait until you feel a bonk, thus, it is essential that
you stay on top of your fuel.
+1ight 5un: This is my favorite, and in my case a
necessity. I try very hard to run when it impacts my family
less. Night runs work great! Getting accustomed to running
through the night is very important as you will be doing this
ULJKWLQWKHPLGGOHRIDPLOHU$GMXVWLQJWRWKHDVKOLJKWV
and headlamps will take a little bit of work. It is fun to think
you can run 30+ miles before your family wakes up. The
rule with a night run is you cannot be grumpy later the next
GD\,KDYHUDQPLOHVQLVKHGDWP\RIFHZRUNHGWKH
full day, and then enjoyed a nice night with the family. Do
not complain it is your choice to run that far!
+BDFk-tR-BDFk 5uns: It is obvious that running 100 miles
will require you to run on very fatigued legs. So, you need
to do back-to-back long runs while peaking in your training.
I typically do my back-to-backs on Friday and Saturday, very
early morning usually somewhere around 20-25 miles on
Friday and 25-30 miles on Saturday. This does not have to
be every week, but should be included.
+BDODnFH: As previously mentioned, this is your choice to
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The last thing you want on race day is everyone close to you
mad at you because you have abandoned them. You must
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your training goals. Their goals as just as important as yours
are.
DREW BRAZIERS TIPS FOR RUNNING 100 MILES
users to work against their own body weight. Betty swears by
it. Ive worked out with weights for over 40 years, but I found
TRX to be way better than the machines because you have to
use your whole core to stabilize yourself, she says.
The Schaefers also realized that proper nutrition is a key
to Bettys success, so they turned to Max Muscle Bend for
help. Franchisee Dominic Current and his team spoke to the
couple about Bettys goals and how they could help. Betty
mentioned to us that she was a sprinter, and when you meet
someone in the shape that shes in, you have no choice but to
be amazed, says Current. Most athletes believe that there is
a time-frame as to when you can compete, but I dont think
she has this in her mind. the products. Their advice helped in
so many ways.
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your passion no matter what your age. In fact, shes already
looking ahead to what to accomplish next. I am working on
getting World rankings in the 400-meter for my age group
and presently, my training shows I am very close, she shares
excitedly.
Through her journey to becoming a world-class sprinter,
Betty is quick to credit her best friend and husband, Don. He
6RnMD FriHnd-8hO, 41, BrHntwRRd, THnnHssHH
0Dx 0usFOH HRPH BDsH: Max Muscle Cool Springs
00 6uSSOHPHnts RI ChRiFH: Vit-Acell Liquid Multi, BCAA Powder,
Max Fish Oil/Omegas, Enduromax, ARM
EvHnts: Everything from the 800-meter to the marathon (26.2
miles)
BiggHst AFFRPSOishPHnts in 5unning tR DDtH:
+2006 Half-Marathon World Championship U.S. Team Member
+2011 Masters Track National and World Champion
+2012 USA Masters National Half Marathon Champion (13.1 miles)
+2012 World Record Holder, Masters Women Indoor Mile
+2012 National Record Holder, Masters Women 1500-meter
41 JULY 2012 WWW.MAXMUSCLE.COM
hashelpedmebecometheathlete!amandwouldntbewhere
!amwithouthim.!amsothankful,shesayswithgratitude.
!amsuperproudofheraccomplishmentsinsteppingoutof
hercomfortzoneintoacompletelynewlife,saysDon.Their
commitmenttoeachotherisevidentbothonandoffthetrack.
At63,BettySchaeferislivingproofthatitsnevertoolateto
liveoutyourdreams.
Defying the Odds
SonjaFriend-Uhlisachampionineverysenseoftheword.Not
RnOy Ls she a FRPSetLtRr, Eut she Ls aOsR a &ertLheG 3ersRnaO
Trainer, a USATF (United States of America Track and Field)
LeveO , &ertLheG &RaFh, SuEOLsheG htness wrLter, SuEOLF sSeaNer
andbusinessowner.Butmostimportantly,shesthedevoted
motheroftwodaughters,11-yearold,Brianna,and3-yearold,
Alexa.
Growing up, Sonja was a tomboy who enjoyed sports. !
rode horses from the age of + and played softball, volleyball
andbasketball,shesays.Butitwasevidentfromayoungage
that traFN anG heOG anG runnLnJ, Ln JeneraO, was Py nLFhe."
ShewasintroducedtoracingwhilegrowingupinWashington
StateviatheARCOJesseOwensGames,whichissimilartothe
JuniorOlympics,andpavedherwayforacareerinrunning.Her
hrst raFe was the 50-Peter Gash as a +th JraGer. A Iew years
Oater, , SartLFLSateG Ln the +00-Peter anG wRn Py aJe JrRuS
forthestate,earningatriptotheNationalChampionshipsin
LosAngeles.At12yearsold,!placed+thinthecountryinmy
aJe JrRuS, runnLnJ the +00-Peter Ln 62 seFRnGs. 7hat was
198+;thesameyeartheOlympicswereheldthereandithada
profoundeffectonme,sherecalls.Allofthoseeventshelped
set the staJe IRr Py ORnJ anG IuOhOOLnJ Fareer as a FRPSetLtLve
runner.
Sonjaadmitsthatsheisblessedinthatshehasawiderange
RI runnLnJ aELOLty. 6he FRPSetes Ln aOO events IrRP the 800-Peter
tR the ParathRn (26.2 PLOes), Eut says that the 800-Peter anG
1500-Peter (1 PLOe) are her Eest events EeFause they aOORw
hertouseherspeedandstaminacombined.!nfact,although
she wRn the hrst ParathRn she'G ever FRPSeteG Ln, she aGPLts,
!dontenjoyracingthemarathondistance.!preferamore
intenseandfasterrace.
Competing as an open runner, Sonja has been quite
successful. Some of her biggest accomplishments include
earning a full running scholarship to the College of William
andNarywheresheearnedabachelorofartsdegree,earning
a sSRt Rn seven 86A7) :RrOG 7eaPs, TuaOLIyLnJ IRr the 2000
OOyPSLF 7rLaOs Ln the 1500-Peter event, anG wLnnLnJ her hrst
ParathRn Ln her hRPetRwn RI :est 3aOP BeaFh, )ORrLGa. ,n
the Sast year aIter turnLnJ +0, 6RnMa EeFaPe a 0asters runner
andtheaccomplishmentshavenotstopped.Shehassetanew
Nasters Women !ndoor Nile World Record in +:++.81 and a
new 0asters :RPen OutGRRr 1500-Peter APerLFan 5eFRrG Ln
+:16.99. 7hat 1500-Peter tLPe aOsR SrRvLsLRnaOOy TuaOLheG Pe
IRr the 2012 OOyPSLF 7eaP 7rLaOs, whLFh Ls SrREaEOy the PRst
sLJnLhFant aFFRPSOLshPent tR Pe," she says. , never GreaPeG
! would be competing in another Olympic Trials for a track
eventatage+1!
Running has also proven to be a therapy of sorts for the
champion runner in helping her to overcome the challenges
RI OLIe. One RI the PRst sLJnLhFant FhaOOenJes was ORsLnJ Py
yRunJer ErRther, (rLN, Ln a Far aFFLGent Ln 2007. He was 31
yearsoldandhadbattleddrugadditionformostofhislife
muchtooyoungtoleaveus,sharesSonja.Runningwastrue
therapyformeas!navigatedmyemotionssurroundingthat
traJeGy. , ran Py hrst ParathRn (7he 0arathRn RI the 3aOP
Beaches)twoweeksafterhisdeath.!twasaveryemotional
event.!felthispresenceandrantocelebratehislife,butalso
tofeelaphysicalreleasetonumbthepainoflosinghim.
NaxNusclefranchisee,JamieFree,hasworkedwithSonja
indevelopinganutritionalplaninboththeonandoff-season
of competition. He describes her as driven, upbeat and
indomitable.WhilesheisanOlympic-levelrunnerandworld
record holder, she is one of the most approachable people
aroundandisalwayswantingtolearn.Sheisalwaysupbeat
andreadytowork,saysJamie.Sonjaisagreatrolemodel
foreveryone,especiallyfemaleathletes,and!amproudand
honored to have her as one of our Nax Nuscle Cool Springs
Athletes.
WithallthatSonjahasaccomplishedinrunningsofar,she
Ls Iar IrRP hnLsheG. ,n IaFt, she FRntLnues tR set new JRaOs
IRr herseOI. ,'P FurrentOy tryLnJ tR Eetter Py 1500-Peter tLPe
tR ensure , TuaOLIy IRr the 2012 OOyPSLF 7rLaOs thLs suPPer.
! want to set a new American Female Nasters Record in the
800-Peter anG the 3000-Peter," she says. But 6RnMa aOsR has
anongoinggoalthatsmoreimportantthananyother.!want
to set an example for my young daughters that anything is
possibleonceyousetyourmindtoit.MS&F
START RUNNING NOW
So,maybeyourenotarunneranditsbeenyearssince
youhadtorunlapsforgymclass.!tsnevertoolateto
startbackupagain.Runningisagreat,cost-effective
waytointegratecardiointoyourdailylife.!tsalsoa
goodwaytoshedextraweightandgiveyourselfafull
bodyworkout.
Runningisoneofthosesportsthatmostpeoplewill
eitherabsolutelyloveorhate,sogettingstartedonthe
rightfootiskey!Herearesomequicktipstohelpget
yougoing:
1. Choose the Right Pair of Shoes - DR yRu have hat
feetorhigharches?!fyourenotsure,enlistthehelpof
yourshoesalesmanwhenshoppingforagoodpairof
runningshoes.Runningcanbehardonthefeet,soits
importanttohavetherightshoestoabsorbtheshock.
2. Eat and Hydrate Nakesuretoeatcarbsanhour
ortwobeforeyourun.Throughouttherun,yourbody
willconsumeenergythatyoucanonlygetfromquality
FarERhyGrates suFh as Sasta Rr rLFe, Eut avRLG hLJh hEer
foodsbecausetheycanmakeyouuncomfortablewhile
running.
Becauseyourbodywillbeexertingliquidswhile
running,itsimportanttodrinklotsofwaterbeforeyou
run,butnottothepointwhereyoufeelbloated.Water
isagreatchoicebecauseitcontainsnosugar,butsome
peopleprefersportsdrinkssuchasGatorade,which
containsodiumtohelpkeepyouhydrated.
3. Stretch, Stretch and Stretch !tsimportantto
takesometimetostretchbothbeforeandafteryour
run.Stretchinghelpstoloosenthemuscles,helps
withcramping,sorelegsandpreventsinjuries.Dont
juststretchthelegareas(quads,calves,feetand
hamstrings).Whenrunning,yourwholebodyisinfull
motion,somakesuretostretchyourarms,shoulders
andback.
42 WWW.MAXMUSCLE.COM JULY 2012
Geared for
By Lisa Maiorana
Speed
Crushing concrete can be an outlet for
everyday venting, a walk with a friend or an
all-out marathon. Take each stride as a blessing
and enjoy the comforts of the nest equipment
and apparel designed just for a lady like you.
TOE-TALLY WORTH IT
If you enjoy tough terrains or long
hikes, the Adrenaline GTS 12 was
designed for you. The breathable
fabric and chafe-free lining allow
for movement, while the crash pad
allows for sustained heel comfort.
$110 at BrooksRunning.com
FANCY FEET
Through superior cushion and the
brands new Gender Specic Space
Trusstic System, this shoe recognizes
the natural changes in the shape of a
womans arch and adjusts to it.
$150 at AsicsAmerica.com
LOVELY LEGS
The eco-friendly fabric creates divine comfort
for the Spree Capri. The sculpted back and
wide waistband, allow for extensive lower
body movement without constriction or
tension. $54.99 at NewBalance.com
PRETTY SMOOTH
A larger bust size shouldnt mean more
material; thats why the CW-X Xtra Support
Bra combines a reinforced 5-point targeted
support system to reinforce motion control,
breathability and added comfort.
$59.95 at cw-x.com
COOL TEXTURE
Throw on the longsleeve Run in the
Sun. The lightweight fabric has UPF sun
protection built right in and circle mesh
panels under the arms to keep you feeling
ventilated and cool. $78 at LuluLemon.com
BEAUTYPICKS
sFAT BURNING sENERGY BOOSTING
sAPPETITE SUPPRESSING
sMOOD ENHANCING
sFAT BURNING sENERGY BOOSTING
sAPPETITE SUPPRESSING
sMOOD ENHANCING
www.PowerPerformanceProducts.com
SAY NO TO JIGGLE
When you want some stability down there while running,
the Nike Pro Compression Shorts get the best reviews
by real men of all sizes. They consistently wick away the
sweat, dont chafe, stay in place and provide hamstring
and quad support. $28 at Store.Nike.com
LIGHT AS AIR
The cut and length is great for freedom of
movement without being too revealing on the
Better Than Naked Cool Shorts from The North
Face. The lack of inseam on shorts means
virtually no chang while you run, and these
light-as-a-feather, breathable shorts also have
small pockets in the rear center of the waistband
to carry energy gels, cash, etc. $50 at REI.com
46 WWW.MAXMUSCLE.COM JULY 2012
Copyright Susan Irby, the Bikini Chef
and
other key synergistic ingredients
complete a technologically advanced
formula that supports energy
production and muscle growth,
increases muscle strength
and endurance and
improves performance.
YOUVE NEVER HAD
CREATINE LIKE
THIS BEFORE.
Available EXCLUSIVELY at MAX MUSCLE
Sports Nutrition stores.
ASKDR.HARVEY By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Harvey? Email it to him at drphil@maxmuscle.com.
Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientic Ofcer for Max Muscle. A leading expert in nutritional
biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
Q
A
Q&A with
Dr. Harvey
Q
A
Q
A
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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62 WWW.MAXMUSCLE.COM JULY 2012
WHAT'SHOT
RUNNING FOR LIFE
Marshall Ulrich climbed the
highest mountains, set records
in the toughest and longest
footraces and then clocked the
third fastest time ever recorded
when he ran across America.
He credits his wife, Heather
Ulrich, with the inspiration and
support he needed to nish this
unprecedented crossing at age
57. Ulrich chronicled all of this in
his book, Running on Empty.
Available at most bookstores.
BETTER IN RED
Max Muscle Sports Nutrition presents
LipoRED as its newest targeted fat burner,
delivering extremely powerful ingredients to
promote fat burning metabolism, elevating
the bodys thermogenic furnace, suppressing
appetite and delivering intense and
extended energy. This specially designed
combination of ingredients, delivered
in efcacious doses, gives LipoRED the
thermogenic storm and metabolic power
you expect from a top shelf weight loss
supplement. Visit MaxMuscle.com
to nd a store near you!
POWERFUL PRE-WORKOUT
Max Muscle Sports Nutrition's Full Blown XXX (FBXXX) is an ultra
concentrated pre-workout formula designed to support energy, strength, power
and stamina. The bioactive ingredients in FBXXX have been shown to increase
nitric oxide production and vasodilation, provide buffering function and enhance
energy and power for explosive workouts. With FBXXX, you get no hype or illegal
chemicals that are potentially unsafe; just benecial and high-quality ingredients
backed by sound science to support your workout. COMING SOON! Visit
MaxMuscle.com to nd a store near you!
SENSITIVE SPOT PROTECTION
Distance running can lead to a
common, painful condition called
joggers nipple. The constant rubbing
of cloth against the skin can leave
nipples sore, raw and even bloody.
Take precautions and apply Curad
Sensitive Skin Spot Bandages
before long runs. $3.75 at drugstores
MIX IT UP
With summer in full force and back-
yard parties abounding, a healthier
cocktail mixer alternative to consider
is the zero-calorie ACTIVATE.
ACTIVATE drinks are packed with
vitamins and antioxidants (known
to trump the damaging effects of
free-radicals, an alcohol by-product
and common cause of aging).
Simply twist, shake, activate and
mix with your alcohol of choice.
Visit ActivateDrinks.com for more
information.
SENSITIVE SPOT PROTECTION
Less bulky than a gym towel and easy to pack and go, COOL OFF
natural mini wipes quickly cool you down by using cooling herbs,
moisturizing botanicals and essential oils! It's the perfect way to cool off
mid-way while working out. Cool Off packets easily slip into any gym
bag and make it easy to renew, re-energize and refresh anytime.
See more at TheQuickChill.com
NEW
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EMERGE will help you lose weight, curb your appetite, increase your energy, improve your
mental focus and enhance your mood. Emerge comes in a variety of delicious flavors and mixes
instantly with water. Its the perfect drink to start your day or jump-start your workout!
Come in Today & Try our
2
NEWEST FLAVORS!
Watermelon Splash &
Tangerine Dream.
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WEIGHT LOSS BREAKTHROUGH IN TARGETED FAT LOSS!
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Visit a Max Muscle store today and be one
of the first to try New LIPO RED!