Download - APRIL 2012 MAX MAGAZINE
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FREE!Cmpliments f:
APRIL 2012 www.maxmuscle.com
Body-Slimming Drink
LET THE'NEWYOU'EMERGE
FUNFITNESSFINDS
3
About Low-Carb/High Protein Diets
THE TRUTH
FORGETFUL
MUCH?
pg. 40
GET PRO
SHoULDERS
TEAMMAX
Train Your Body& Your Mind
pg. 30
pg. 22
BooST YoUR BRAIN
IFBB Figure ProChristina Vargas
BALANCETHIS
NEW
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NEW
MAX
APRIL
SPECIAL!
FAT INCINER
April Special Offer Expires April 30, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
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FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
*ON ANY FLAVOR OF EMERGE BODY
SLENDERIZING DRINK MIX.
OFF!*
ATING MOOD ENHANCING ENERGIZING
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WWW.MAXMUSCLE.COM APRIL 2012
30 Fitness Made FunBored with your fitness routine?
Why not try one of these new
fitness trends: karaoke yoga,
surfing in the gym or jogging
in zero gravity?
HEROES36 Better with Age
These two Max Muscle customers
prove that you can get fit at anyage. It's all up to you. Live fit.
Live strong!
IMAGE42 Beauty for Under $10!
From nail polish to teeth whiten-
ing, these beauty products are
sure to make you beautiful while
taking it easy on your pocket
book!
44 Shades of Cool
APRIL 2012 ISSUE 161
22 26
CONTENTS
HEALTH18 Forgetful Much?
If you feel you're suffering from
memory issues way too early
in life, here are some pesky
culprits that could be causing
your memory some grief. Plus:
Tips to boost brain power!
FITNESS22 Get Pro Shoulders
IFBB Pro Jaime Cash shares
the first of six workouts geared
toward getting you ready for
your first fitness or bikini
competition. First up: how to
get great shoulders.
26 Build Better BalanceFitness professional Mike
Saffaie shares an innovative
workout to help you build core
strength and improve balance.
36Fabulous beuatyfinds for less
than $10!
42
18
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3APRIL 2012WWW.MAXMUSCLE.COM
Cover Photography:Frank Fontanilla
Model:IFBB Pro Chr istina Vargas, Team Max member
Make-Up:Carole Soueidan, CaroleSoueidan.com
Protect your peepers and look
uber cool doing it. Sunglasses to fit
any man's lifestyle.
NUTRITION46Antioxidant-Rich Salad
Shaved kale and roasted cherries
are the stars of this delicious, anti-
oxidant rich recipe.
48 Low Carb/High Protein?The facts behind a diet rich inlean protein and lower in carbo-
hydrates. Is it the right diet for you?
Find out.
CUTTING EDGE58 The New You
Max Muscle Sports Nutrition is a
leader in quality supplements to
Checkoutthisandotherhot productsin our"What's Hot"
section!
46
62
help you get healthy, lose weight
and feel great. Check out its latest
weapon in your fight against fat!
COLUMNS14 Forever Young
34 MaxForm Champ60Ask Dr. Harvey
IN EVERY ISSUE4 Editors Note
8 President's Point10 Contributors12 Feedback Buzz16 Health Beat
40 Team Max
62What's Hot
COVER STORIES
FREE!Cmpliments f:
APRIL 2012 www.maxmuscle.com
Body-Slimming Drink
LET THE'NEWYOU'EMERGE
FUNFITNESSFINDS
3
About Low-Carb/High Protein Diets
THE TRUTH
FORGETFULMUCH?
pg. 40
GETPROSHoULDERS
TEAMMAX
Train Your Body& Your Mind
pg. 30
pg. 22
BooST YoUR BRAIN
IFBB Figure ProChristina Vargas
BALANCETHIS
NEW
58
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WWW.MAXMUSCLE.COM APRIL 2012
We STRIVe TO
deliver a varietyof articles everymonth to help younot only look great,but feel greatphysically, mentallyand emotionally.We like to take care
of the whole package. This issue is no different.Let's start with your brain health. If you feel you're
getting way too forgetful for your age, turn to thisinsightful article on pesky memory bandits and checkout the helpful tips on how to boost your brain power(pgs. 18-20). Forthoseofyouladieswantingtocompeteinatnessor bikini competition (and even for those of you whodon't,butjustwanttogettandtonemuscle),IFBBPro Jaime Cash, shares an intense shoulder-shapingworkout on pages 22-24. For the next ve months,Jaime will continue to provide one workout per issue tohelp you ladies get in tip top shape. Mike Saffaie, a cutting-edge tness professionaland Max Muscle enthusiast, delivers a unique andchallenging ball workout to help you improve balanceand strengthen your nervous system (pgs. 26-28). Alsointhetnesscategory,isanarticleonnewtnesstrends.Fromsurnginthegymtojogginginweightlessness,thesetrendsareboundtogetyououtofyourtnessrut(pgs. 30-32).
Every month we feature inspiring Max Musclecustomers who are walking the walk and talking thetalk. These two ladies prove that age doesn't matterwhen it comes to getting in shape. Check out theirstories on pages 36 and 38.
Please don't miss 2011 MaxForm Life Challengewinner Don Dona's column this month (pg. 34) inwhich he talks about how to break through plateaus.He offers insight into how he constantly changed up
his routine during the months he competed in theMaxForm contest, revealing how to be a champion! For the beauty/image acionados, we have greatnds for less that $10 forwomen(pg. 42) and coolshadestotanyman'slifestyle(pg.44).
For vital nutrition, don't miss the in-depth article onwhat science really says about low-carbohydrate, high-protein diets (pgs. 48-51).
Happy reading! Until next time,LaRueNovick
EDITOR'SNOTE
LaRu Novick is editor in Chifand Crativ Dirctor of MS&F.
Turn Your Passion
Into Your Profession
WINNING
TEAM!
JOIN THEWINNING
TEAM!
WWW.MAXMUSCLEFRANCHISE.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.
Geobanny PaulaNPC Physique Champion,
Team Max Muscle
Diana DiazNPC Figure Champion,
Team Max Muscle
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Publshe Joe Wells Enterprises, Inc.
Eecuve Ed Sean GreeneEd--Chef/Ceve Dec
LaRue Novick
Pfede Tariq Ahmad
Max SPortS & FitnESS210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandtness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content inthis publication. It is vital that before implementing
any diet or exercise routines, you must rst consult
with a qualied physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising withoutexplanation.
Lisa Maiorana, Joe Wells, Don Dona, Linda
Hepler, Jaime Cash, Mike Saffaie, JessicaWyland, Jennifer Cho Salaff, Abby Hoeffner,
Alissa Carpio, Jennifer Lee, Susan Irby
James Patrick, Gregg Evans,Frank Fontanilla, Taylor Bartram, Brett Seeley
advsy Bd
Cbug Wes
Cbug Phgphes
Rand McClain, DO; Ron Higuera, DC, MS,ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
in tHE nEarLY 21
years that Max Muscle Sports
Nutrition (MMSN) has been
helping customers achieve
their health and tness goals
by developing high quality
nutritional supplements and
customized nutrition plans,
we have never had a new
product create the kind of
buzz and excitement that
Emerge has.
Emerge, MMSNs newest product development, is a body-slen-
derizing drink mix that tastes delicious and performs even better.
Emerge was designed by director of product development, Dr. Phil
Harvey, and the MMSN Research and Development team to stimulate
fat metabolism, suppress appetite, enhance mood, alertness and fo-cus and promote overall weight loss.
The MMSN Promotional Team along with the Team Max athletes
headed by IFBB professionals Christina Vargas and Grigori Atoyan
and Mens Physique Champion Geobanny Paula, attended the recent
Arnold Sports Festival. The team was there in full force sampling
Emerge to the hundreds of thousands on hand for the weekend. The
response the team received was overwhelmingly positive. People at
the booth were raving not only about how great Emerge tastes but
also about how great it made them feel. Many came back several
times throughout the event for another sample and to tell the team
that Emerge was a home run.
Several of those who had tried or been using similar weight loss
powdered drink mixes said they would most surely be switching toEmerge. The unbelievable response from the crowd over the Arnold
weekend was afrmation for our research and development team
after spending nearly 14 months developing and testing this great
new product.
Now that Emerge has nally been released and is in stores, we are
making it our featured product for the month of April. We couldnt
think of a better way to get all of our loyal Max Muscle customers to
try the new Emerge than by offering a Buy-One-Get-One 50 percent
off for the entire month of April. Emerge comes in three delicious
avors Wild Cherry Tart, Strawberry Lemonade and Grape Blast
so the Buy-One-Get-One 50 percent off is a great time to try two
different avors.
For those of you who are currently competing in the 2012 MaxFormLife Challenge, Emerge is a great product to add to your regimen.
Tangerine Dream and Watermelon Splash and other great avors
are coming soon! Im excited for all of our awesome Max Muscle
customers to try Emerge. I would love to hear your feedback on
Emerge, so be sure to email me at [email protected] and let
me know or 'Like' us on Facebook and let everyone know!
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During sleep, catabolic processes take place in our bodies, whichminimize the positive effect of training.
MAX ZMA promotes the secretion of anabolic hormones, thus
assisting your body to increase muscle repair, reduce fatigue, and
replenish your body with essential nutrients.
By combining zinc, magnesium, and vitamin B-6, MAX ZMA also
boosts your bodys production of testosterone, which not only helps
your body heal itself during rest, but also promotes a refreshing and
thorough sleep.
A breakthrough study at Western Washington University has found zinc
monomethionine may be absorbed better than other forms of zinc andimproves zinc levels without adversely affecting copper levels (Brilla and
Conte, 1999)*.
*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999
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0 WWW.MAXMUSCLE.COM APRIL 2012
Jaime Lee Cash is an IFBB FigurePro, physical therapist, co-franchisee
(with her husband Bryan Cash) of Max
Muscle Highlands Ranch (HR)/Lone Tree
(LT) in Colorado and a contest prep
coach for bikini and gure competitors.
She writes a monthly column, Jaimes
Corner, for the Max Muscle HR/LT
website in which she features athletes,
trainers, supplements and articles
about health and wellness. See more at
http://highlandsranch.maxmuscle.com/
jaimes_corner/.
CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to [email protected].
Jennifer Cho Salaff is an award-winning journalist who has covered the
arts, food, fashion, tness and parenting.She attended Columbia University's
Graduate School of Journalism and is
passionate about bringing awareness to
places she has visited around the world
most recently being Africa. Jennifer
muses about motherhood, career and
nding balance in between on her blog,
JenniferChoSalaff.Blogspot.com.
Alissa Carpiois a seasonedpersonal trainer, gure and tness
competitor and a national-level NPC
tness competitor. She coaches
competitors and provides onlinepersonal training services. She has a
bachelor's in sports management with
an emphasis in tness and wellness.
Alissa lives in Northern Virginia with
her husband, Dave, and their 2-year-
old son, Joel. Find her online at
Alissa.net.
Mike Saffaie is a personal trainer,MMA conditioning coach and the
inventor of the Grapple Grip, a grip
strength device. As a 14-year tness
educator, he stays on top of new tness
trends and is active at innovating anddeveloping creative tness activities.
Constantly thinking outside the box,
Mike is very passionate about helping
others help themselves. For more
information on Grapple Grip, visit
GrappleGrip.com.
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2 WWW.MAXMUSCLE.COM APRIL 2012
AT THE ARNOLDAfter being absent from the Arnold for several years, Max Muscles presence was not
only seen, but tasted. Fully equipped with our MM Team Athletes, local Pickerington,
Ohio Max Muscle store and corporate personnel, numerous samples of Emerge and
MaxPro were repeatedly passed out to the delight of the estimated 175,000 attendees.
Starting EarlyThis is my 9-year-old daughter, Katelyn,reading her Max Sports & Fitness magazineat her lemonade stand. I am competing
in MaxForm 2012 and she has beensupporting me through it, even checkinglabels on foods when we are in the grocerystore. It's been a learning experience forboth of us. She is on her way to becominga Max Muscle kid and she helps keep memotivated!
Douglas Barrett, 38, Woodland, California
FEEDBACKBUZZ
TRUE FANI stumbled upon Max MuscleHighlands Ranch when I was down
shopping in Denver. I went in justlooking around to see what theyhad, as I had never heard of MaxMuscle before. The salesman at thestore educated me about Max Muscleproducts. I walked away emptyhanded, but couldn't get the productsout of my mind.
I had signed up to get emails andjumped on the option to get a freebody composition and to talk with oneof the guys about nutrition. Ever sincethen (November 2010), I have been
a loyal customer. Jaime Cash, thewife of the store's owner Bryan Cash,is an IFBB Pro, and I signed up withher last year to train for my first figurecompetition.
I'm of a different breed. I neededto gain the weight as in lean muscle not lose weight. It was tough to doin a few months! I continue to shopand promote Max Muscle HighlandsRanch store. I even got my husbandonto the supplements, too. I enjoyBryan and Jaime's honesty and howinformed they are on products, andwhat will help me achieve MY goals!!Jennifer Bower, Colorado, via email
All Decked OutCarlos Flores, a member of Team Max,recently had his truck wrapped and is now
showing off his Max Muscle pride. Look foran article about him in an upcoming issue!
Motivated By MaxFormI recently joined Fitness First in Arlington,Virginia, and saw your magazine on thefront counter. The one thing I lack the most intrying to meet my fitness goals is motivationto stay to the end. I was really inspired bythe articles I read in the magazine aboutthe men and women who lost weight andachieved their fitness goals. I was especiallymotivated by the 2011 fitness competition
winners.Kimberly Bokini, Virginia, via MS&F website
Take your picture with acopy of MS&For yourfavoriteMax Muscleproductsand email it [email protected] a chance to be
featured next month!
(Left to right):Nate Williams (local Max Muscle store manager), Geobanny Paula (Team Max athlete), Kristina Grogan (model), Greg Atoyan(Team Max athlete), Phil Harrison (Max Muscle Corporate Director of Sales) and Brian Bullman (Max Muscle Corporate International Sales)
Pleasantly Surprised
I'm a trainer, nutrition coach, Muscle &Fitness Hers contributing blogger as well as
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13APRIL 2012WWW.MAXMUSCLE.COM
TALK
TO US
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to [email protected].
FREE!Complim n ts of:
MARCH 2012www.maxmuscl.com
GetReadyToSweat!
BOOT CAMPWORKOUT
LIESWe Tell
OURselvespg. 30
10
A GuideTo GreenLeafyVegetables
GeT YOUR
SIZZLEFATWITHOUT 'THe BURN'
MAKEITTONIGHT:
Taco-LessTacos pg. 46
pg. 26
pg. 38
MIle-HIGHMAX
The March
Magazine is
the best I've
seen. From the
cover to all the
great articles.
David Mulligan
Missed it?Visit our Facebook page tofind the March digital online version!
We asked: Hey Max MuscleNation. We're curious! Do you workout in the morning, afternoon orevening? Or more than once a day?
You answered:
Usedtodocardiointhemorningandliftatnight.NowIneedtousethedaytopackinenoughfoodtobeabletoworkoutatnight.Einnor Nodexam
Ipreferintheafternoonafterschoolandthengobackhome.John Sanborn
Justswitchedtothemornings.BestdecisionI'vemadeinmytraining.Mymoodisbetterthroughoutthedayand
myenergyisthroughtheroof.Natin Robb
3Xaweek....Youknowthebestpartisrecoverytime....Feedthemuscles.Audry DiBell
Karma Schopp on stage in Torrance, Calif. at the NPCMuscleContest.com show where she placed 1st in Master FigureClass C and 1st place in the Unlimited Figure Class D.
Frank Kuncewiecki recently attended a special charity event hostedby Deacon Jones that featured 10 NFL Hall of Famers. Deacon took amoment to snap a photo with Frank (who is Max Muscle corporate'shead of purchasing production). Way to go Frank!
Photo
by
Nga
Azarian
an NPC Figure Athlete. In addition to allof that, I'm also a big fan of Max Muscleproducts. I live just outside of Murrieta,California and like to visit Oz at the newstore in town. He's a great resource ofinformation and always extremely helpful.While in the store, I was given a copy
of Max Sports & Fitness magazine. I wassurprised at the quality of the content. Thereare so many beneficial articles between thepages.
Karma Schopp, 36, California, via email
Max MuscleChanged My LifeAs a 38-year-old mother
of five children and a
competitor in this year's
MaxForm Life Challenge, I am
thankful for Max Muscle and how
it's changed my life.
Two years ago I walked into my
local Max Muscle store overweight,
angry, intimated, feeling ashamed
and overwhelmed. I walked out
with the tools to start my journey on
getting healthy, which changed my
life and got me to where I am today.
For my next goal in this journey,
I am going to take my body to the
a higher level of fitness. I want the
opportunity to show women whoare just like I was when I started
that THEY can change their lives
with the help of Max Muscle and
that it's not just for people who are
already fit and work out it's for
anyone at any age!
Michelle (Mellie) Galvan, Oregon, via email
48 & Strong!Darlene Newton was a top 25 finisherin MaxForm 2011 contest. She is doinggreat, looks awesome and even competedin a figure competition at the 2011 St.Pete Beach Muscle Classic presented byIFBB Pro Body Builder Mark Antonek. This
year, she will be competing in her firstwomen's physique show. And she's 48
years old!! We are pictured here duringa Max Muscle sampling event held atLifestyle Family Fitness in Lutz, Florida.
Fernando Salas, MMSN Franchisee, Florida
Before
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4 WWW.MAXMUSCLE.COM APRIL 2012
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
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.
Iwas recently at a local high schoolfunction that dozens of coachesand athletic ofcials attended. I
was happy to learn that virtually allprominent athletes were using MaxMuscle products. The coaches were allwell aware of the fact that their athletesneed supplemental protein products tohelp them recover from intense trainingfor their sports. Max Muscle stresses
that while protein is very important inrepairing and recovering from intenseworkouts, good nutrition as a wholestill needs to be your primary focus.
Your body is a complex mechanismwith thousands of chemical reactionsthat rely on nutrition and properhealth to maintain its balance. Its trulyamazing all the functions that yourbody can perform. From brain activityto the movement of each individualmuscle ber, nutrition powers it all. Ifyou dont supply your body with the
nutrients it needs, it will slow downand begin to function poorly. Proteins,carbohydrates, fats, vitamins andminerals are all essential parts of ourdaily lives and our overall health andwell-being, and as an athlete you needto make sure these bases are coveredas well.
Athletes demand more from theirbodies, and you as an athlete orparent should be aware of just howimportant proper nutrition can be.If youve ever felt your body give up
FOREVERYOUNG
when it is completely drained of nutrients its called bonking or hitting the wallwhen your body shuts down then youunderstand the importance of nutrition.
Twenty-ve years ago, most peopledid not even know what carbohydrate-loading was, and it has become one ofthe biggest breakthroughs in sportsnutrition. Endurance athletes were therst to discover its benets, nding thatthey could run longer and delay hittingthe wall if they ate large amounts ofdense-carbohydrate foods, such as pasta,grains and bread one or two days beforetheir event. Soon other athletes adoptedthis practice, from football players andbasketball players to virtually any athletein any sport that required energy and
endurance for more than one hour at atime.
Another huge breakthrough in sportsnutrition was discovering the importanceof replenishing electrolyte minerals inathletes bodies. Electrolytes are theminerals that your body sweats out duringexercise, such as potassium, sodium andchloride, and they all can affect yourathletic performance. Gatorade wasthe master marketer of the electrolyteexplosion. Now all athletes make sure theyhydrate and supplement with electrolytesbefore and during their athletic events.
Many runners or weekend warriorathletes dont think they need to worryabout recovery. I like to point out thatduring a short run or a pickup gameof basketball, you will ex your thighmuscles several thousand times. Whenyou run, jump, cut left or right, you areexing your leg muscles. Yes, thousandsof repetitions at a time! When you thinkof it that way, its easy to see how musclescan be over-trained. If athletes dont eata proper diet and get higher amounts ofprotein, their legs can become fatigued
from over-training and actually losemuscle mass. If you want to get strongerand faster and jump higher, youd bettereat adequate protein to ensure properrecovery.
Max Muscle stresses the importanceof proper nutrition, which is vital toensuring that you are not an over-trainedathlete. Our stores have Certied FitnessNutrition Coaches in them. We also offera free Student Athlete Guide to ProperNutrition. Stop by and get yours today!
MS&F
By Joe Wells, Max Muscle Founder and CEO
Find out more about nutrition for teen athletes at your local Max Muscle store!
VALUABLENUTRITION
FOR YOUNGATHLETES
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Your SolidNutritional
Foundation!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
Geobanny PaulaNPC Physique Champion,Team Max Muscle
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6 WWW.MAXMUSCLE.COM APRIL 2012
By Linda Hepler, BSN, RNHEALTHBEAT
Hear This: You May Need Hearing Aids! According to a new study led by JohnsHopkins researchers, as many as 4.5 million Americans ages 50 to 59 have a level o hearing loss that may be benefted by the use o hearingaids. But only 4.3 percent o those people are using the devices. Why is this so? Some people are unaware that they have hearing loss, say the
researchers. And others who are aware o their need or hearing aids lack insurance coverage to help pay or them. But the biggest reason
ound or not using hearing aids is that people tend to believe that hearing loss is a normal part o aging that it is o minor concern. Which,
say the study investigators, is not exactly true. Uncorrected hearing loss has been associated with poor thinking and memory abilities,
social isolation, depression and even dementia.All good reasons to go get your ears tested and consider hearing aids i you need them!
NoT JusT A GENdEr THiNGWomen have up to five tmes the numbe of anteo cucate lgament(ACL) njues than men. And fo a long tme, scentsts have focused on thedffeences n womens anatomy to explan ths away. But eseach publshed
ecently n theJournal of Bone and Joint surgerysuggests that ACL injurieshave moe to do wth the length and shape of a pesons knee bone thanthe gende.
The ACL s a stong band of connectve tssue that connects the bonesof the knee jont, stablzng the knee. it s often ton o njued dung spotswhee thees a apd change of decton o an ncoect landng fom ajump, such as n basketball o socce.
The study compaed magnetc esonance magng (Mri) scans of male andfemale athletes wth ACL njues wth those of othes who played the samespots but had no njues. The eseaches found that nealy all of the women(both njued and non njued), but only the men wth ACL njues, shaed achaactestc appeaance of the knee jont. in ths goup, the uppe pat ofthe shn bone at the jont was much shote and moe ounded than that of
the men who had not been njued causng less stablty n the knee jont.
Love: A Heart-Smart Potion?Theres been a lot of recent press on the heart-health benetsof red wine and dark chocolate. But love? Vanderbilt Heart
and Vascular Institute cardiologist Julie Damp, MD, says
that while yet unproven, its believed that those in loving
relationships have neuro-hormonal changes that positively
affect the cardiovascular system.
And that would make sense, says Dr. Damp. If youre in a
close, healthy relationship, youre more likely to take better
care of yourself eschewing tobacco and being more
physically active, for example. And those who are in love also
feel a greater sense of support, resulting in less day-to-daystress and anxiety.
The upshot? Dont wait for further studies to prove that a
good relationship is heart-healthy before trying to improve
your love life. Research has shown that those who are in
relationships lled with conict or negativity are at increased
cardiovascular risk.
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AVAILABLE EXCLUSIVELY AT:
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
with the help ofQuadra Cuts!
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Maria lost significant body fat off of her arms, stomach, hips, legs
and glutes. With the help of Quadra Cuts Extreme and Quadra
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Maria Adelus- San Francisco, CA.
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Memory loss isnt just part of getting older.
For many people, some as early as their
early 20s, constant forgetfulness is a real
problem, too. The reasons may surprise you.
Youre at the grocery store and realize you can only
remember two of the three things you needed.Coffee? Eggs? And? You get back home and nally
remember: toilet paper! If this is you, youre not alone.
People across the United States accidentally miss
doctors appointments, respond with blank stares when friends
reminisce about an unforgettable night and completely freeze on their
co-workers names at the ofce. The shocking part is what was once
regarded as senior moments are happening to people as early as their 20s.
Certain medications, head trauma, vitamin deciencies, aging and stress
are more commonly known to cause forgetfulness and poor memory function,
but a major culprit could be YOU. Most of memory is not retention, but its
attention, says Jackie Keller, a certied professional wellness coach and
nutritionist in Los Angeles. It isnt whether its important, its whether its
important to you.
So, if its important to you and youre still having trouble recollecting
everything from where you put your keys to who you are supposed to have
lunch with on Friday, here are some memory-zapping bandits to consider:
Poor Nutrition:Your brain runs on blood sugar (otherwise known as glucose).It needs 20 percent of the bodys blood sugar to do its job effectively. When your brain
gets starved of glucose, it fails to function properly, affecting your ability to focus or retain
information. Skipping meals, eating too much or consuming fatty or sugary foods all have a
negative effect on your noggins supply of brain food. Take a look:
Skipping meals:Low blood sugar due to skipped meals, particularly breakfast, starves your brain and affects yourability to think. If your ability to think is affected, your ability for recall and forming new memories are affected, Kellerexplains. You especially cant expect your brain to function properly if you dont do anything to wake it up in themorning. You have to give your brain some go juice, she says. If you dont, its like not putting gas in your car andexpecting it to go somewhere.
Eating too much: Conversely, just as not eating enough will starve your brain, overeating may contribute tomemory loss. A recent study conducted by the Mayo Clinic has found that those consuming the most calories eachday (more than 2,143 per day), were twice as likely to have mild cognitive impairment than those who consumedfewer than 1,526 calories per day.
Consuming bad-for-you foods: A diet of sugary snacks and sodas and fried, fatty foods can wreak havoc onyour ability to recall. Heres why: sugary sweets, snacks and sodas cause a spike in blood sugar and boosts insulinlevels, which, in turn, tells the brain to stash any excess glucose from your blood and save it for later. Meanwhile, a
steady diet of fried, fatty foods can clog arteries and eventually constrict blood flow to the brain.
HEALTHMATTERS By LaRue Novick
FORGETFULMUCH?
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Too Much Technology:You cant live without your laptop, iPad, GPS, smartphone, Twitter or Facebook, but think about it: whats happening or not happening to
your ability to remember when too much information is always at your ngertips? One study
conducted on 20- to 35-year-olds in Japan at Hokkaido University found that one in 10
participants were suffering from major memory issues. Toshiyuki Sawaguchi, professor of
neurobiology at the university, concluded that people as early as their 20s, are losing the
ability to remember new things, retrieve old data or distinguish between important and
unimportant information. He called it a type of brain dysfunction.
Larry McCleary, MD, a neurosurgeon and the author of Feed Your Brain, Lose Your Belly, says, I think thattechnology is not all positive for brain health. It can be stimulating in many ways and can be a great source ofinformation to help you form ideas, thoughts and develop concepts . However, the fact that we dont need toremember things the way we did previously might be bad for brain health.
One part of the technology aspect that McCleary feels is worse than gadgets, is the sense of permanent connectivity as manifestedby incessant tweets, texting, emails and, overlying those, are the numerous phone calls we receive. These are informative but are also key factors in thecontinual distractions that interfere with the ability to think about, consider and manipulate complex thoughts, he says. It is almost like people feel they needto respond immediately to get it off their desk and move on.
Sleep Deprivation:The average nights sleep in
United States until 130 years
ago was 9 hours a night, says
Jacob Teitelbaum, MD, medical
director of the Fibromyalgia and
Fatigue Centers and Chronicity
and the author ofFrom Fatigued
to Fantastic. Now we are down to6 [hours] and this is leaving many
people with poor mental function.
Disrupted or too little sleep hinders your ability to achieve the proper amount of REM (rapideye movement) sleep. A lack of this type of sleep is one of the great age accelerators, furtheraging your brain and affecting your thinking, says Eric Braverman, MD, a professor ofintegrative medicine at the Weill Cornell Medical College. Without REM, the brain cannotreboot overnight to get ready for the next day. Worse, it creates its own stress cycle thats hardto break. During sleep, he explains, memories are consolidated and moved into long-termmemory storage as the neuronal connections are strengthened.
David Borenstein, MD, a board-certified physician specializing in physical medicine andrehabilitation and anti-aging medicine at Manhattan Integrative Medicine in New York, says,
Sleep deprivation also reduces the growth of new neurons in the hippocampus and causesproblems with memory, concentration and decision making. It can even lead to depression another memory killer.
The amount of sleep necessary varies among individuals, but the general consensus is that mostpeople need 7 to 8 hours of sleep each night for optimal health.
Excessive Alcohol:While studies suggest that
drinking one glass of red wine
each day may be good for your
health, drinking
too much
alcohol (more
than 14 drinksa week no
more than four
at a time for
men, and more
than 7 drinks per
week no more
than 3 drinks
per occasion
for women,
according to
Braverman),
could be bad
for your brain.
Excessive alcoholintake is toxic to brain cells, andalcohol abuse leads to memory loss,says Borenstein. Over time, alcoholabuse may also increase the risk ofdementia.
In addition to its toxicity, alcoholrestricts blood vessels (hello, hangoverheadache!). If your blood vessels are
restricted, then not enough blood isgetting to the brain. So once again,less blood flow = less glucose = poorbrain function/memory loss.
especiallyif youre the one wasting it.
So, go boost that brain power.Dont forget!
(Turn the page to find out how.)
The mind is a terrible thing to waste,
If youre suffering from memory loss, start by examining your lifestyle. It could be the necessary changes include eating nutritionally balanced meals, gettingmore ZZZs, avoiding (or seriously limiting alcohol) and not giving in to that technology temptation all the time. But if your memory takes a serious dive in ashort amount of time, you should check with your physician. You could be suffering from an illness such as hypothyroidism, fibromyalgia, post-traumatic stressdisorder or something else.MS&F
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Eat Smart:A combination of healthy fats, leanproteins, whole grains and vegetables is key to a healthy
brain. A sample breakfast to get your brain going could
be eggs scrambled with coconut oil, tossed with kale andaccompanied by whole grain toast. Get four to ve small
meals a day to keep a steady supply of glucose to your brain.
Start Moving:Research repeatedly shows that
exercise is not only good for
your heart, but its also good
for your brain. A recent study
published in theArchives of
Internal Medicine, found that
participants who engaged in
more than 30 minutes of activity
a day actually reversed the signsof age-related brain decline.
Another found that subjects with
the highest energy expenditure
had the lowest incidence of
cognitive impairment over 5
years.
Stay Hydrated:Needanother reason to drink water?
Water is the most important
food for memory, because a
dehydrated brain is groggy and
has poor concentration, says
Carol Dean, MD, ND, author of
365 Ways to Boost Your Brain
Power: Tips, Exercise, Advice.
As soon as you get up and start
your day, drink 2 to 3 glasses
of water. This clears out your
system, rehydrates your body
and your brain. Aim for 6 to 8
glasses of water per day.
Supplement It:Fish oils (essential fatty acids)have been found to improve
cognitive function and memory
because sh oils contain the
DHA (docohexaernoic acid) that
makes up most of our brain.
Vitamin B-12 protects neurons
and is vital to healthy brain,
says David Borenstein, MD,
of Manhattan. In fact, a lack
of B-12 can cause permanent
damage to the brain. But if you
address the deciency early,
you can reverse the associated
memory problems. Other supplements to consider for brain
boosting power include B-1 (thiamine), iron and magnesium.
Use It, Dont Lose It: Keep your brain workingon a daily basis. Here are some ways suggested by JackieKeller, certied professional wellness coach and founder of
NutriFit in Los Angeles:
1. Keep a jurnal Write your memoirs,poems, stories, etc.
2. Practice math Turn off the calculator.
3. Study Take classes. Learn or relearn somethingthat interests you. Use it or lose it!
4. Relax Relaxation helps clear the mind to makeroom for memories.
5. Read a map Instead of asking for directionsor using a GPS; also take a new way home.
6. Repeat things ut lud Hearing helpsyou (and others) remember.
7. Turn ff the TV Strengthen your powersof concentration by removing distractions andavoiding interruptions.
8. Use visualizatin t imprverecall Try to remember by visualizing what aperson looks like, what they wore, what your lastconversation was about.
9. Make lists Writing was invented as amnemonic (helpful of the memory) device!
Bst YoURBrainHere are sme ways t give yur brain a bst and help imprve memry functin.
How Nutrient Depletion Affects Your BrainNutrients directly impact mood and memory, says Eric Braverman, MD, a professor of
integrative medicine at Weill Cornell Medical College and the director of the Place for
Achieving Total Health (PATH) Medical Center in New York. He provided the following
chart to reveal just how easily poor nutrition affects the way you think and feel:
NUTRIENT DEPLETION EFFECT ON THINKING
Amino acids (proteins) Mood changes, slows thinking
Choline Memory loss
Chromium Depression
Essential fatty acids Lethargy, irritability, depression, and memory loss
Folic acid Irritability and depression
Iron Confusion, lethargy, difculty learning
Magnesium Depression, confusion
Potassium Apathy and confusion
Selenium Anxiety and depression
Sodium Confusion and poor memory
Vitamin B1 Mental confusion, personality change, memory loss,
mood swings, shortened attention span, irritability,
depression and fatigue
Vitamin B2 Memory loss, confusion and senility
Vitamin E Lethargy and depression
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PROWORKOUT By Jaime Cash, IFBB Pro
Jaime Cash is an IFBB pro
gure competitor and physical
therapist, who is part of the
team at two Max Muscle stores
in Colorado. For the next six
months, she is going to be sharing
workouts that will help you get ready
for your own appearance on stage, be
it bikini or gure. Our rst feature isall about the shoulders! This workout
routine will build size, strength and
roundness on your shoulders. These
exercises will target the anterior, medial,
posterior deltoids, trapezius, rhomboids
and muscles of the shoulder girdle. You
can superset or drop set any of these
exercises to increase the intensity.
During this workout, pay close
attention to each detail and positioning
of your body. Training shoulders from
several angles will allow you to display
dense and round shoulders caps on
stage. If youre a gure competitor,
it is very important to emphasize
your posterior delts in your shoulder
workouts, as this builds balance to
your shoulders. Aesthically pleasing
shoulders will contribute to your
V-taper in your back and enhance your
waistline. Train shoulders twice a week,
one heavy workout and one lightweight
workout, leaving at least three full daysof rest between workouts.
GETPROSHOULDERS
Photos by Brett Seeley, BrettSeeleyPhoto.com
This is the first of six
workouts Jaime Cash
will share to help you
get ready for your firstcompetition. Get ready!
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Sit down on a low-back seat or inclinebench with legs out in front. Grab adumbbell (DB) in each hand. Bring the DBsup just outside and above your shoulderswith palms facing out. Keep your core tight.Dont let your elbows drop too low. Exhale,
press the DBs straight up overhead until yourelbows are extended but not locked out.Stop just before DBs touch each other andreturn to start position.Muscles worked: anteriorand medial deltoids
Do 4 sets of 8-10 reps on heavy days; 4 sets of 12-15 reps on
light days. Rest: 2 minutes between sets
Stand with feet together, core tight, shouldersback, holding barbell with hands shoulder-width apart and palms down. Keep yourwrists down as if you were holding the barbell
by your finger tips. Face sideways towardsthe mirror so you can see where to stop themovement. Keep your abs tight and dontswing during the motion. (Dropping yourwrists down as you bring the barbell up addsmore load on the anterior deltoid.) Exhale as
you raise the barbell up, stopping when yourarms reach a 90-degree position from yourshoulder joint. Muscles worked: anterior delts andpectoralis major
Do 3 sets of 12 reps heavy days; 3 sets of 12-15 light days.
Rest: 1 minute between sets
Grab the rope between your fingers with yourpalms resting against the balls of the rope.Standing with legs together, knees slightlybent, shoulders back and abs tight, shrug andelevate your shoulders to your ears before youbegin to pull the rope up. Then pull the rope inan upward arc motion (the shoulder is a balland socket joint) as you bring your elbows outto the sides and the rope towards your chin.Keep your hands at elbow height as they movetoward the sides of your body.Muscles worked:
medial and posterior deltoids
Do 3 sets of 10-12 reps on heavy days; 3 sets of 12-15 reps on
light days. Rest: 1 minute between sets
Standing Barbell Front Raise
Seated Dumbbell Shoulder Press
Standing Upright Row with Rope
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Sit on the end of a bench with feet together flat onthe floor. Bend over and bring your chest towardsyour knees holding the DBs with palms facing tothe outside of your calves. Keep your eyes lookingdown at start position with head in a neutralposition. Exhale and lift the DBs up and out to thesides of your body, staying bent over and yourarms in good alignment with your shoulder joints.Squeeze at the top then slowly return to startingposition. Tip: Keep your arms bent at a slightangle with hands turned in. Make sure you cansee the DBs in your peripheral vision. Dont raise
your arms too high!Muslces worked: posterior delts,trapezius, rhomboids, muscles of the shoulder girdle
Do 3 sets of 12-15 reps. Rest: 1 minute between sets
Stand facing the cable pulley that's set at high. Grasp the rope with palms down, feet together, knees slightlybent, core tight, head up and lean backwards slightly. Exhale, keep your abs tight, pulling the rope towards yourface and let your elbows flare out as you squeeze your rear delts. Tip: To really blast your shoulders, superset thisexercise with bent-over rear delt raises! Muscles worked: posterior deltoids
Do 3 sets of 10-12 heavy days; 3 sets of 12-15 light days. Rest: 1 minute between sets
Kneel on bench, core tight, shoulders back, holding adumbbells (DB) in each hand at your sides with palms
facing the outside of your thighs. Keep your neckrelaxed, look forward and dont arch your back. Keepthumbs rotated down slightly and squeeze shouldersat the top of the motion. Exhale as you raise both DBsaway from the sides of your body, keeping in line withyour shoulders or slightly higher. Return to start with DBsat the sides of your thighs. Tip: Keep tension on yourmedial deltoids by not touching DBs to your thighs atend of motion. Muscles worked: medial deltoids
Do 3 sets of 10-12 heavy days; 3 sets of 12-15 reps light days. Rest: 1 minute Seated Bent-Over Rear Delt Raises
Standing Face-Pulls with Rope
Kneeling Lateral Raises with Dumbbells
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MYWORKOUT By Mike Saffaie
TRAININGTry this progressive balancing on
a ball workout routine to boost
your core strength, your brain
and your muscles!
A few pointers to follow throughout the entire
ball workout sequence are as follows:1. Be sure to breathe through your mouth and never
hold your breath.
2. Try to stay relaxed and not be tense. Allowing
your body to relax will allow you to adjust to the
movement of the ball.
3. Make sure your surrounding area is clear. Believe
it or not, your peripheral vision can affect your
balance. Having a clear area will provide you with
no distractions.
4. Take your time adapting to each position. Ironically,
the more time you spend in each position, the faster
you will progress to the next position.
We have all heard the phrase, All
brawn no brains. Fortunately for
all of us, there have been exercises
developed and exercise equipment
invented to provide us with the
benets of training our muscles and our brain (the
nervous system) at the same time. This method of
training is called proprioceptive training.
Proprioceptive is dened as the sensations of body
movements and awareness of posture, enabling the
body to orient itself in space without visual clues.
Proprioceptive training has great value, from the mostelite athletes to less active senior citizens. Of course,
proprioceptive training will vary based on the needs and
objectives of those performing the exercises. However,
we all can benet from proprioceptive training.
Balancing on an exercise ball is a great proprioceptive
method of training. When balancing in certain positions,
we contract both the posterior and anterior chains of
our body as well as sharpen our responsive balance
skills. Simply put, we use our muscles on the front
side of our body as well as the back side of our body
from head to toe. Our core will be deeply challenged
and strengthened to help us in other activities we
participate in or when we are placed in a situationwhere we must respond instinctively.
The ball exercise routine shown here is designed
to be a progressive, non-impact sequence to which
people of all tness levels can adapt. You can begin
with a position such as The Float and eventually earn
your way to standing on the ball. Take your time and
relax throughout every position. You will nd that the
process of getting into the position is actually harder
than the position itself.
YOURBODY ANDYOURMIND
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2. TheCofnBegin by sitting onthe center of the ballwith your feet plantedshoulder-width apart.Next, slowly leanback as if you are ina reclining chair whileelevating your feet offthe ground. Continueto lean back untilyou feel the ball rollinto position underyour lower back. Onceyou have establishedthis position, beginto extend your bodyas if you are lyingin a cofn. This is aprogressive movementthat should not berushed. As long as yourgoal remains to lay at,you will eventually beable to accomplish theposition.
For This WorkouT:Try to stay in each position for 60 seconds. As you
progress, you can increase the time or modify the position to fit your challenge needs.
1. The FloatBegin by sitting on the center of the ball with your feet planted shoulder-width apart. Next, slowly lean back as if you are in areclining chair while elevating your feet off the ground. If you nd yourself having trouble balancing on the ball, place yourhands on the left and right side of the ball to create a more stable position. If you still have tr ouble balancing on the ball,begin by elevating one foot up for about 3 seconds and then switch to the other foot for about 3 seconds.
3. The Sky DiverBegin by lying face down with your stomach on the ball. Once you feel your weight is equallydistributed, begin to elevate your arms and legs off the ground. There is no perfect balance spot, soyour body must stay active and ready to respond to maintain your balance. If you are having troublebalancing on your stomach, use your ngertips and toes to push off the ground. If you nd yourselffalling towards one side, adjust your weight with the movement of your arms and legs to eventuallybalance on the center of the ball.
4. The Prayer IBegin by lying with your stomachon the ball similar to The SkyDiver. Placing your hands on theground, walk your hands forwarduntil you feel the ball slightlypass your knees. Once you haveachieved the position of the ballpassing your knees, roll the ballforward with your legs and bringyour knees to your chest. At thispoint, you will have your handsat on the ground with your torsofolded over your quadriceps. Your
shins will be on the ball with thetop part of your toes pushingagainst the ball.
5. The Prayer IIOnce you have established The Prayer I, you are now ready to advance to The Prayer II . The Prayer II beginswith your hands at on the ground, your torso folded over your quadriceps and your shins on the ball with the toppart of your toes pushing against the ball. Next, locate a spot on the ground and lock your eyes on that spot. Whilefocusing on this spot, begin to elevate your torso upward by placing your hands on the ball to help elevate yourupper body. Keep your eyes locked on the spot the entire time until you have elevated your body to the position ofhaving your knees under your hips and your hips under your shoulders. The nal part of your body to elevate areyour eyes.
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6. The TubeRiderOnce you are comfortable with thetwo Prayers, you are now ready toadvance to The Tube Rider. To elevateyour left leg onto the ball, begin byadjusting your weight slightly to yourright knee. Next, place your right handon the right side of the right knee and
your left hand on the left side of yourright knee. Next, make sure yourhands are rmly planted and your armsare straight. Begin to elevate your leftleg to plant your left foot securely onthe ball. Repeat same steps to elevatethe opposite knee.
7. The GargoyleOnce you are comfortable with yourbalance with the Tube Rider andyou feel you are ready for the next
challenge, you can attempt TheGargoyle position. The Gargoyleposition begins where The TubeRider position ends. Begin with onefoot elevated on the ball, and one ofyour knees planted with both handson the right and left side of yourplanted knee. Next, apply equalbalance and pressure on the ballwith both of your planted hands toprevent the ball from moving to theleft or right side. Once your balanceand pressure is established, elevateyour hips without elevating your
head and elevate your planted kneeand plant your foot outside of thearm posted on the outside of theball. From this point, you will haveboth feet planted on the ball. Placeboth arms in between your kneeswith your hands planted on the ballfor more stability.
8. The Super HeroThe Super Hero position begins whereThe Gargoyle ends. Start with your body
in a squatted position. The squat positionwill have your hips lower than your kneesand both of your arms in between yourknees with your hands planted on the ball.Next, you want to nd a spot on which tofocus straight in front of you. Note: It isimportant not to look down, but alwaysstraight ahead. Once you have locked onto your focus spot, proceed to elevate yourhips and upper body together slowly to astanding position. If your body begins toshake, breathe from your mouth as it willreduce the shaking. Elevate your body to acomfortable height until eventually you arein a standing position.
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STAYACTIVE By Jennifer Cho Salaff
FunFitness
If research says it takes 21
days to make or break a habit,
then chances are this spring
youre either blissfully into your
tness regimen or heartbreakingly
disappointed you couldnt keep it up at
the gym.Wherever youre at, take heart: weve
found three up-and-coming tness
crazes that will denitely shake up your
everyday exercises. From surng on dry
land and running weightless on a state-
of-the-art treadmill to singing (yes,
singing) while striking your best yoga
pose youre sure to make a habit out
of these fun, inspiring tness trends.
Trends
Imagine being able to recover from injuries and surgeriesmuch faster. Imagine as an athlete training at much higher
speeds and volume without risking overuse injuries.Imagine a new and innovative workout experience for all
active people.Originally conceived by a NASA scientist to design effective
exercise regimens for astronauts, the AlterG Anti-GravityTreadmill utilizes Differential Air Pressure technology for usein training and rehabilitation. Unweighting is achieved by
using air in a pressure-controlled chamber to gently lift theuser. In essence, its kind of like if you were running on the
moon. It enables movement like nothing else out there,says Gabe Griego, VP of marketing for AlterG, Inc. If youreinjured, you can start walking earlier and with your normal
stride, much more quickly. If you have a chronic issue, likearthritis in your knees, you can walk or even run without
pain.This state-of-the-art contraption may be a bit odd-looking
at rst glance, but its benets are anything but bizarre. Touse, you rst put on a pair of shorts that feel like a wetsuit
and look like a space-age tutu. The shorts have a largezipper attached, which you use to zip in to the treadmill,
1Defying Gravity
Dying to try
something new
to help keep you
motivated about
working out
and getting fit?
Check these out!
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2
creating a barrier between your upperbody and lower body. Unweighting
begins as air is pumped into thechamber, allowing you to reduce your
body weight to as low as 20 percentof your normal weight, in 1 percent
increments.What does it feel like? Kind of like
if youre being buoyed on water. Its a
strange sensation at rst, but once youstart running, you notice there isntas much impact on your bones and
muscles like on a traditional treadmill. Youre able to run longer, faster and
harder.For patients recovering from surgery,
the AlterG treadmill revolutionizesrehabilitation and signicantly speedsup the recovery process. For some of
the worlds best athletes, this state-of-the-art machine allows them to
train harder without risking overuse
injuries, as well maximizing theirtness retention while they recoverfrom injuries.
In addition to rehabilitation andtraining athletes, the AlterG is moving
toward serving bariatric patients, aswell. In fact, on NBCs The Biggest
Loser, trainers use the AlterG treadmillto help get their contestants in shape.
At Evolution Physical Therapy inCulver City, California, the AlterG is
helping to change lives. The onlyfacility in the LA-area offering the
treadmill for public use, the staff atEvolution Physical Therapy is seeing
amazing and unbelievable results.We have a couple of miracle patients,
in addition to the daily miracleswe experience with our orthopedicinjury patients and athletes looking
to improve their performance, saysEvolution Physical Therapy president
Darwin Fogt.Fogt had one patient who drove 130
miles, four times a week, to walk on theAlterG treadmill simply because every
other exercise caused pain. Morbidlyobese at 300 pounds, the woman was
able to walk for 50 minutes pain-freeand ended up losing 120 pounds in
nine months.
[Another] patient was involved in a
catastrophic automobile accident andwas in a coma for two weeksshattered
his hip, pelvis, femur, and had majorinternal injuries, Fogt recalls. Hebeat the odds and lived, [but] it was
questionable whether he would ever beable to walk again. Today, he ran on the
AlterG at 60 percent of his body weight.
For more information,please visit Alter-G.comand Evolution-pt.com
Sing While You ZenWhen one thinks of yoga, he might conjure up images of silence, seriousness,meditation, focus and calm. Jennifer Pastiloff, Los Angeles-based yoga instructor,
blogger and founder of Manifestation Yoga and Rockstar Karaoke Yoga, ischanging all of that. Ever since she got the idea of combining karaoke with heryoga classes, the newest tness craze is catching on and her students cant get
enough of the singing, dancing, jumping, and oh yeah, yoga.Its not your typical yoga class, says Pastiloff, who travels around the world
teaching yoga and leads retreats in Mexico, Italy and Bali. My classes are abouthaving a sense of humor, moving your body and getting out of your comfort
zone.Shell encourage everyone to sing out loud, even if badly. You might do tree
pose and sing Let It Be by The Beatles. Or work on arm balances and sing,Lean On Me. The DJ may even play House of Pains Jump Around while you
jump in place, up and down, over and over. In Pastiloffs class, the rule is, If youfall, you must laugh and take down your neighbor.
Pastiloff, who has been practicing yoga for 13 years, rst got the idea of karaokeyoga when she noticed people singing during a spinning class at the gym where
she taught yoga. I thought, 'Wow, now thats a great idea!' she says. So sheasked the DJ if she would play music at her next karaoke class.
I just got up and did it, Pastiloff says of her kick-off class last December. I had
no idea what I was doing, but I did it anyway. Most people dont give themselvespermission to be silly and express themselves. But my students ended up loving it.
When Good Morning America picked her to be a part of their New Year, New
You tness segment, Pastiloff received validation that she was onto somethingspecial. That was the best experience of my life, she says. We had such a great
time and Ill never forget it. Shes even pitched the idea to Ellen DeGeneres, a
yoga fan herself.
Then there was the professionalbasketball player who came to Fogt
with a long history of knee surgeriesand never being able to rehabilitate
because of pain. It was a career-threatening prognosis until Fogt got
him on the AlterG and he was able togradually increase impact with jumping
and running. Hes been playing pain-free for three months now, Fogt says.
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2 WWW.MAXMUSCLE.COM APRIL 2012
For the rst time,tnessenthusiasts can surfin the
comfortof their home orgym, paddlingand duck-divingwithouthavingtosuituporslatheronthesunblock.And
itsallthankstoacutting-edgemachinecalledtheRipSurferX,whichmimicstheworkoutyouwouldgetifsurngonan
oceanwave. Fromatnessstandpoint,weasked,Howcanwemake
this workout fun, engaging and accessible? says MikeHartwick, president and CEO of SurfSET Fitness, which
markets theRipSurfer X. Youmight notbecatchinganactualwave,butitstheclosestthingtosurng.
JusthowdoestheRipSurferXwork?Imagineasurfboardhovering two feet off the oor, sitting on top ofseveral
miniaturebodyballsthatshiftanddisplaceairasyourocksidetoside,asifyouwerebalancingasurfboardonthewater.Thismotionforcesyoutouse themusclesinyour
legs, stomachandarmsas you stand andmaintainyourbalance.
Thepaddlingapparatus,xedatthefrontoftheboard,utilizes bungee cords on a pulley track. Pulling on the
handlesmimicsthesameresistanceaswater.Witheverypull,youbuildshoulderdenition,strengthenlowerback
muscles, and increase cardiovascular tness. In otherwords,youworkupquiteasweat.
Hartwick,whoplayedprofessionalhockeyforthreeyears,saystheinspirationforSurfSETFitnesscamein2008,while
onbreakduringthehockeyseason.HartwickstayedathissistersplaceinnorthernCaliforniaandspenthoursatSan
FranciscosOceanBeach,catchingwavesandgettinginthebestshapeofhislife.Helovedthewayhisbodylookedand
feltaftermonthsofsurng,buthatedhavingtoleavetheoceanonlytolosetheconditioningthatcamewithhissurf
sessions. TheNewHampshirenativeretiredin2010,gotajobin
nance,and foundhimselfsurng lessand less. Those
weekendgetawaysweretimeintensiveandcostly,hesaysofhissurfretreats.Evenforthosetwodaysofsurng,itwasntthatgreat.
SoHartwickandhistwobusinesspartners,BillNinteauandSarahPonn,workedtogethertodeveloptheRipSurferX. For more than a year, the threesome created several
prototypesandworkedwithengineersanddesignersuntiltheyachieved thenalproduct.Mostof itwasintuition,
Hartwicksaysoftheinitialdevelopment.Iwouldgetonthe boardand tell them,This doesnt feel anything like
beingonasurfboard,hesays. Sixmonthsago,SurfSETunveiled the RipSurfer Xand
launched their rst surf tness classes at the Boston
Athletic Club. Soon after, they set uppop-up classes inNewYorkCityandthebuzzhasntstoppedsince.Laterthisyear,tnessenthusiastswillbeabletotakeclasses
inChicago,LosAngeles,Washington,D.C.andMiami.Wevehad line-upsat thedoor, Hartwick says. At
oneclass,wehadagroupofsurferswaitingtotrythemachine. Wereheretolaughatyourboard,they told
me.Butaftertheclasswasover,theysignedupformore.
MS&F
Pastiloff currently teaches her 1 hour and 15 minute
karaokeclassesatEquinoxFitnessClubsinandaroundthegreaterLosAngelesarea,includingSantaMonica,Marina
delRey,Westwood and theSouth Bay. Shealso teachesinPhiladelphiaandNewJerseyatDhyanaYoga.Asword
spreads and her karaoke yoga classes gain momentum,Pastiloffhopesmorepeoplewillndtheirinner-child.
Karaokeyogaisaboutsweating,goodold-fashionedfunandbeingfree,shesays.Asadults,weforgettoletthings
go.Tonotcaresomuchaboutwhatpeoplethink.Itsnotaboutbeingperfect.Itsaboutbeingkindtoyourself.
For more information, please visitManifestationYoga.com
Surfs Up at the GymSo,youwanttochannelyourinner-BeachBoy(or
Girl)butdontliveneartheocean?Orperhapsyoudont
evenlikethewater,butyouwanttolooklikesomeonewhosurfs24-7?Afterall,surfersareknownnotonlyfortheirgoldenskinandsun-kissedlocks,buttheirslender,strong
bodies. They are lean without looking weak, muscularwithoutthebulk.
3
For more information, please visit
SurfSetFitness.com
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During my 2011 Maxform LifeChallenge, I wanted to avoidweight loss plateaus. In the
past, this had been one of the reasonsI failed to reach my goals. I wouldbecome excited about my progressthen suddenly hit a wall and not loseany weight for weeks.
Discouragement and statementslike, I guess this is all the weightI am able to lose, followed. Then Iwould revert back to excuses that Ihad used in the past.
As I have said before in my columns,setting goals and developing a plan tomeet those goals is crucial. One of mygoals was to prevent a major weightloss plateau and to develop a plan ofattack that would work for me. Onething I did not worry about was mynutrition and supplement plan. I letmy Max Muscle nutrition coach deal
with that part. I simply put my trustin him and Max Muscle and did whatthey asked me to do.
To avoid plateaus, I constantlychanged my workouts about everyfour weeks. For the rst month, I
walked one hour on the treadmillat 3.2 to 3.5 mph each day. I usedmachine weights for one hour, sixdays a week.
At this point, I did not have aspecic weight routine. I did one
MAXFORMCHAMP
hour of upper body machine weightson Monday, Wednesday and Fridayand lower body machine weights on
Tuesday, Thursday and Saturday. Whenmy hour was up, I stopped.
During weeks ve and six, I
maintained the same weight-liftingroutine, but I increased the amountof weight I was lifting. Instead of thetreadmill, I switched to the elliptical forone hour, seven days a week. While onthe elliptical, I increased my intensity.I sprinted as fast as I could for 30seconds and then did a steady pace forthe next 90 seconds. I continued thisfor the entire hour.
Throughout weeks seven, eight andnine, I did the same weight routine,but I changed from the elliptical tothe StairMaster. The StairMaster reallykicked my rear.
Starting with week 10, I begandoing two-a-day workouts. For the rst
workout, I exercised with my coachingfriends at school. We started with thePower 90 workout videos 1 and 2.For my second workout, I continuedmy routine at the gym, alternatingtreadmill, elliptical and the StairMasteralong with weight training.
Toward the end of the competition,my workouts were a little crazy, andI was on an exercise high. I startedto do some long-distance running inthe morning, along with a pushup andabdominal routine. My workout group atschool advanced to the Insanity workoutDVD series. This was a denite plateau
buster. I also changed my weight routineto include free weights, focusing on oneor two body parts a day.
The main point is to keep your bodyguessing. Remember that every plan
does not work for everybody; you haveto gure out what works best for you.
Here are some things to consider whentrying to break a weight loss plateau: Change routines every 3 to 4 weeks. Work out two times a day. Increase the intensity. Do cardio in the morning on an empty
stomach. Make sure you are eating correctly.
Always check with your Max MuscleNutrition Coach.MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on www.mymaxmuscle.com.
OVER-
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A network of thousands are online now sharingtheir passion for living a healthy lifestyle on our newsocial network, myMaxMuscle. Theres no cost tojoin! Get connected with fitness-minded people justlike you today!
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6 WWW.MAXMUSCLE.COM APRIL 2012
EVERYDAYHEROES
Linda Hicks was simply looking for a liquid vitamin when
she happened upon the Max Muscle Sports Nutritionin Longmont, Colorado. Shortly after her purchase
of Max Vit-Acell, Linda received the December 2010issue ofMax Sports & Fitnessmagazine with reviews of the
2010 MaxForm Life Challenge contest. At53,Lindafelthertnesslevelwasstartingtodeteriorate,
while her waistline continued to increase. Although she wastypically an active person, Lindas lifestyle had become more
sedentary over the past seven years. I didnt look obese,butmybodyfatpercentagewasclosetothelevelclassied
as obese, Linda said. I was not happy with this look orsituation. I had gradually incorporated the use of innovative
camouagetacticstohidemystomachfatbutyetstilllook
attractive and trendy.Linda realized it was time to stop hiding her body and
instead work to make her body something she was proud
to display. She knew she would need help, so she returnedto Max Muscle and spoke to the store franchisee, ScottHinsch, who set her up with a 12-week nutrition plan. Shortly
thereafter, Linda decided to compete in the MaxForm 2011Contest.
To get in tip-top shape, Linda hit the gym, liftingweights three days a week and doing cardio exercise
threetovedaysaweek.Shesaidnotounhealthyfood, alcohol and to being a couch potato.
Scott recalls Lindas strong, unrelenting
commitment to not only win the MaxForm 2011,buttoachievealifestylechangethatwouldbenet
her beyond the challenge. Lindas positive attitude, herwillingness to act on new information and her desire to
achieve, translated to what Max Muscle Nation calls BeingGreat and her results speak for themselves, Scott said.
Six months later, Linda had lost 21 pounds, reduced herbody fat by 11.5 percent and shrunk her waist by six inches.
Irealizedthatvefactorswereimportanttomeforsuccess:education, accountability, consistency, sustainability andsupport, Linda said. I was provided these by Max Muscle,
by my gym, Shape Plus, and by my friends and family.
Scottandhisteam atMax Muscle helped Lindandthesupplements that best suited her and her goals. She now
craves the Max Lean chocolate mousse protein shake witha frozen banana for breakfast every morning. She uses IGF
for increased stamina, D-Fine 8 for energy and fat burning,Max Vit-Acell for her daily vitamins, vitamin C powder to
keep away colds and Max CLA for body-fat reduction. Lindasfavorite supplement is Max ARM to help muscle recovery after
a workout. I feel fantastic, Linda said. I reached my goals and
changed my lifestyle for the better. I will continue to set newgoals for myself and achieve them. I wanted to do this not
just for me but for the people out there in their 50s who think
that age is a reason for being out of shape.MS&F
Linda Hicks proves that you can be fitand healthy at any age. It's a choice!
FIT & FABIN hERFIFTIES
By Jessica Wyland
'I wanted to do this not just for me but for thepeople out there in their 50s who think that ageis a reason for being out of shape.'Linda Hicks
Photo by Debbie Adams Photography, dlaphoto.com
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8 WWW.MAXMUSCLE.COM APRIL 2012
EVERYDAYHEROES
Danielle Nichols story begins the way
many tness stories begin: with
favorite clothes that no longer t. As
Danielle and her husband, Eric, packed
for a vacation in 2008, Danielle wondered how all
her shorts had managed to shrink. A year later
she was faced with an impending high school
reunion. Danielle was determined to tone up and
slim down.
She and Eric started 30-minute cardio workouts
a few days per week. They altered their diets by
cutting out their nightly glass of wine and addingmore sh and chicken. Danielle also decided to
reduce her sugar intake as she said it used to
be one of her main food groups.
Eric and I made it to the reunion, and back
home everything started going downhill again,
she said. Doing the same routine over and over
gets boring, so we decided to join a local gym in
2009 to change things up a bit.
Then Eric happened to visit the Max Muscle
Sports Nutrition in North Phoenix where he was
introduced to MaxPro as a daily protein shake.
Danielle followed suit, but with a different protein source.
They put me on a great protein shake, Iso-X, and taught
me that all protein shakes are not created the same, and
what my husband was taking was not the necessarily the
best protein shake for me and my goals, Danielle said.
Danielle incorporated glutamine and BCAA into her daily
nutrition for muscle recovery, as well as Max CLA and
enzymes to help with digestion. She was also turned on to
Max Green Synergy and Essential Omega in Mango Swirl.
In November 2010, at the age of 40, Danielle participated
in her rst gure show and earned fourth place in the junior
masters tall division as well as sixth place in her height
division. In 2011, she and Eric participated in two half
marathon events.When looking back at how her tness story unfolded,
Danielle said she is proud of herself for graduating from a
girl who never worked out to a marathon runner and gureshow competitor. She is also grateful to Pat and Christina
Smith, franchisees of the Max Muscle in North Phoenix.
They were very informative on all of their products, gave
great advice and always had a smile on their faces, Danielle
said.
For their part, Pat and Christina are pleased to be able
to be part of Danielles story. Danielle worked very hard
at the gym, and also very hard at learning the correct
supplements to use, said Pat. Shes always inquisitive
about different products, and also researches things on
her own. We've been happy to play a role in her success.
Thats the most rewarding part of the relationship: seeing
her succeed because of our products and advice.MS&F
Motivation comes in manyforms, and for this 40-year-old,it was a high school reunion.
Now, it's a lifestyle.
THE
SHAPEof 40
By Jessica Wyland
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TEAMMAX
CROSSFIT CHAMPPhillip Kniep, 28, of Lincoln, Nebraska, is a formercollege football player turned firefighter turned CrossFitgym owner and CrossFit Games competitor. With severalfirst and second place wins, he is well on his way tobeing a great contender in the sport. His favorite MaxMuscle supplements include MaxPro and Max ZMA.
Q: What is your advice to others who aspire to be like
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not only soared to the the top, but he is a 6-time Austrian
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winning combination of Max Muscle
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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
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Christina Vargas
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Greg Atoyan
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Woolf Barnato
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BOXING
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2 WWW.MAXMUSCLE.COM APRIL 2012
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