max sports & fitness - august 2012
TRANSCRIPT
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FREE!Cmpiments f:
AUGUST 2012 MAxMUSClE.CoM
pg. 56
LIQUIDENERGY
NUTTYFoR NUTS?POWER-PACKEDSNACKING
pg. 44
FEEL YOUthFULAGAIN WIth 2tX
AttENtIONMEN!
THEENERGYISSUEBye-Bye SluggishnessHello VivacityTry Zumba Fitness
24tIPS tOBOOStYOUR ENERGY
TodAY!pg. 28
5Foods That IncreaseEnergyNaturallyhow to Ea RigAnd Work Ou
oN VACATIoN
MaxForm Champ Shares Tipspg. 32
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NEW!
MAX
AUGUST
SPECIAL!
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FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
ON VIT-ACELL ENERGY, ADVANCED LIQUID NUTRITION!*August Special Offer Expires August 30, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
OFF!*
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WWW.MAXMUSCLE.COM AUGUST 2012
AUGUST 2012 ISSUE 165
22 28
CONTENTS
HEALTH18 Is Your Gut Healthy?
A digestive system that is
working properly is a beauti-
ful thing. Get yours in balance
and enjoy increased energy.
FITNESS22 6 Reasons To Zumba
This month's cover model and
life-long dancer shares her topsix tips for incorporating Zumba
dance into your weekly routine.
24 Jump! Jump! Jump!With one little training tool
a jump rope you can
improve speed, agility
and endurance.
28 24 Ways To BoostEnergyFrom drinking water to power
napping and aromatherapy,
From sassy tospa rkly, t hese sand al sare sure to make you
feel sexy.
18
these tips will give you
a nice lift!
30 Pro WorkoutGet ready for the fifth
installment of stage-
ready workouts. This
month: CHEST!
HEROES34 Pure Energy
A Max Muscle franchisee,customer and a member of
Team Max share their
fitness success secrets!
IMAGE38 Sexy Sandals
Adorn your little tootsies with
these fashionable favorites.
40Walk OnThese shoes for men are like a
vacation for your feet!
38
34
This Max Musc lecustomer is 46 year s
old and is feel ing moreenergeti c th an he has
in ye ar s! Findout why .
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3AUGUST 2012WWW.MAXMUSCLE.COM
Photographer: James Patrick, JamesPatrick.com
Photo Assistants: John Dedios and Rebecca Sasnett
Model: Michelle Leigh Mozek
Hair and Make Up: Alyssa Rosner
Location: The Playground Lounge
NUTRITION42 Portabella Panini
Skip the bread and layer
your next "panini" with
fresh grilled veggies and
portabella mushrooms!
44 Nutty for NutsNuts are a great snack.
They're filled with sustaining and
healthy fats, protein and carbs.
Great for energizing you!
48 Foods That BoostFive simple items you must
get on your next grocery
shopping trip so you can
combat fatigue and feel great!
CUTTING EDGE50 Feel Young Again
Attention men! Max Muscle Sports
Nutrition's 2TX is your must-have
42
product to help regain your youth,
boost your testosterone and
elevate your stamina. See what
you've been missing!
56 Liquid EnergyMax Muscle's Max Vit-Acell Energy
not only delievers important vita-
mins, minerals and anti-oxidants
in a fast-absorbing liquid, but
it packs a punch, too!
COLUMNS14 Forever Young32 MaxForm Champ
60 Ask Dr. Harvey
IN EVERY ISSUE4 Editors Note6 President's Point10 Contributors12 Feedback Buzz16 Health Beat62What's Hot
ON THE COVER
FREE!Cmpiments f:
AUGUST 2012 MAxMUSClE.CoM
pg. 56
LIQUIDENERGY
NUTTYFoR NUTS?POWER-PACKED
SNACKINGpg. 44
FEEL YOUthFULAGAIN WIth 2tX
AttENtIONMEN!
THEENERGYISSUEBye-Bye SluggishnessHello VivacityTry Zumba Fitness
24tIPS tOBOOStYOUR ENERGY
TodAY!pg. 28
5Foods That IncreaseEnergyNaturally
how to Ea RigAnd Work Ou
oN VACATIoNMaxForm Champ Shares Tips pg. 32
44
Amanda Carrier, Los Angeles, CA
with Cleanse & Lean
Advanced!
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
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THESE DAYS,it seems like many
Americans havelost their zest forlife. Sluggishnessand laziness havereplaced passionand ambition. Thosestriving to livehealthy and happyhave found thatsuccess in these
areas ultimately requires exercising daily and eating adiet rich in anti-oxidants, ber, lean protein, complex
carboyhydrates and vegetables.At the beginning of the year, I realized I had fallen into
a rut of working too much, not working out enough (if atall) and then eating foods I knew I shouldn't. I felt de-pressed. I felt burned out. Then I went to my local MaxMuscle store in Garland, Texas and talked to franchiseeSammy Jackson, who told me I needed to stop makingexcuses and get back into eating right and exercising.
Working out again and eating well have turned thingsback around for me. I feel renewed and excited aboutthe possibilities of what I can accomplish. I told you lastmonth that our July runner issue inspired me to startrunning again and I'm proud to say that I have. Threeweeks ago, a 73-year-old seasoned marathon runnerchallenged me to complete one loop (9.3 miles) of the
picturesque White Rock Lake in Dallas for the rst time. Iaccepted, even though I worried I might hurt somethingor pass out during the run. I got up at 4:15 a.m., metmy challenger and his running group and together, weran all the way around the lake (OK, ran/walked but Imade it!). And it felt great! And then I did it again thispast Saturday. Talk about energizing!
This issue is all about boosting your energy and get-ting you out of those depressing, lethargic ruts. If youaren't working out and eating right, then there are therst two places you need to start so you can win the
battle over fatigue, boredom, sluggishness and laziness.My motto has always been Carpe Diem (Seize the Day)
and I wasn't living it. But now I'm trying to. And it's madeall the difference.Life's too short to be tired all the time. You have got to
get that boost of energy to do the things you really wantto do. Flip through this issue for great tips on foods toeat, exercises to try and read inspiring stories about peo-ple just like you who have stopped the vicious energy-sucking cycle and have taken back their lives for good.
Until next time,
LaRueNovick
EDITOR'SNOTE
LaRue Novick is Editor in Chiefand Creative Director 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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Max Muscle Sports Nutrition is proud to introduce
XTINGUISHER, a scientifically-based formula that supports
the muscles production & maintenance of carnosine and
aerobic ATP production. Using XTINGUISHERwill allow youto train harder and longer before muscle fatigue sets in.
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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, Rochelle Marapao, Abby Hoeffner, Jennifer Lee,
Susan Irby, Alissa Carpio, Shannon Dougherty,
Maria Kang, Michelle Mozek, Dr. Phil Harvey
James Patrick, Frank Fontanilla,Brett Seeley, Joseph Lindstrom,
David Aboody
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.
AdvANcedLIquId NuTrITION
wITh A BITe!Max Vit-Acell Energy has
become a staple in mymorning routine. It used tobe Max Vit-Acell, but I havebeen hooked on the energy
formula since it came out. Ithas all of the great vitamins,
minerals and nutrients asthe original formula but
also contains several naturalenergy-enhancing ingredients that really get me going for my day.
About 15 minutes after my taking my serving of Max Vit-AcellEnergy, I am ready to get my morning going.
To celebrate this quarters campaign "Be Ready" with its focuson energy and endurance products, Max Vit-Acell Energy is on sale
the entire month of August for Buy One Get One 50-Percent Off!If youve been using any of the other Max Vit-Acell liquid vitamin/
mineral supplements and havent given Max Vit-Acell Energy a tryyet, now is the perfect time.
MAxFOrM chAMPION ANNOuNced SOON!The top 2012 MaxForm Life Challenge contestants from all over
the country are being compiled as I write this and soon we will bemaking a decision on who the next MaxForm champion and $25,000
winner will be! This is always an exciting time for us to evaluate allof the great before and afters and the incredible results our MaxForm
contestants have achieved over the last 6 months. With more than
600 contestants, there have been some really amazing results andwe cant wait for the rest of the world to see them!
FBxxx AS hArd-cOre AS IT GeTS!Speaking of energy and endurance, if you really want to get jackedup for your next workout, you have got to try the new FBXXX super
concentrated pre-workout formula. This pre-workout is denitelynot for the faint of heart and really should only be used by advanced
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you will get a dollar from us. These dollars accrue with your loyaltypoints and before you know it, you're getting your favorite Max
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local Max Muscle store team member about it the next time yourein the store.
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4 WWW.MAXMUSCLE.COM AUGUST 2012
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
If youre anything like me, you love
getting your day started with a little
eye opener. Some people prefer
the good ol traditional cup of coffee.
Actually, I should say, most people. If
you stop by any popular coffee shop,
check out the line in the morning. Or
try watching 10 minutes of television
without seeing an energy commercial.
In this day and age, most of us are
addicted to energy. We are all trying
to do as much as we can, and energy
denitely can be in short supply on abusy day.
I have always told customers and
friends I help out with diets that ener-
gy is like everything else in life: its not
free. When you choose to stimulate
your body with too many stimulating
products, you will crash. More energy
now, means less later. This formula can
work, like when you need a boost to
get the most out of your workout or abusiness meeting. An energy product
can help you work out harder at the
gym around 5, but when you get home
at 7, you dont need to be as sharp and
you can relax.
Calories from your diet will always
equate to energy. The problem comes
when many of us are always trying to
lose weight and restrict calories in our
diets. When we do that, we lose some
energy. There are foods that offer bet-
FOREVERYOUNG
ter calorie solutions for our bodies. Sugar
is an example of a poor energy food. We
have all felt the energy blast of a candy
bar. All that sugar goes to work quickly
and requires virtually no digestion, so it
starts working as you're chewing it. Its aquick x, but get ready to crash real fastfrom too much sugar.
Here is one of my favorite morning
shakes that contains some natural caf-
feine stimulants as well as some great
nutritional ingredients. This shake will
get you going with good calories and a
slight blast of caffeine.
Max Morning Eye Opener6 ounces water
6 ounces of your favorite juice
to 1 cup of frozen berriesor fruit of your choice
to 1 cup ice is optional
1 small slice of fresh ginger root.This is sold in most produce sections. Its
a potent-tasting food, but it really warms
the body and gets the blood owing.Start with a small piece (about inch
sliced off the root).
1 scoop of MaxPro protein. Most ofyou know this awesome protein comes in
some great avors that can jazz up yourshake. 1 scoop is 30g of quality protein.
Mango Tango or all natural Vanilla are mytwo favorite avors right now.
1 serving of Max Vit-Acell Energy.This great-tasting vitamin has more than
80 nutrients in it, and the natural ener-
gizers Green Coffee Extract, Guarana,Yerba Mate and Kola Nut Extract to giveyou a powerful all-natural boost!
1 serving of Essential Omega. Thiscomes in two awesome avors and of-fers you a great source of essential fats
to keep your heart healthy. My favorite is
Peach Mango Swirl.
DIRECTIONS: Toss these ingredients ina blender and blend for about one minute
or so. Then enjoy a huge tasty treat witharound 300-400 calories. I usually drink
half before I leave for work and the other
half around 10 or 11. It really tastes in-
credible and it gives me a powerful blast
of energy that lasts all morning long.
After you hit the grocery store, stop by
any Max Muscle store to get the rest of
the items needed to make this incredible
shake. Bottom's up!MS&F
By Joe Wells, Max Muscle Founder and CEO
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
SUPER
ENERGYSHAKE
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8 WWW.MAXMUSCLE.COM AUGUST 2012
If you were to pick one area of your body that has themost potential to bring you overall wellness and vitality,
its doubtful that youd choose the lowly digestive
system, or gut. With all of its rumblings, grumblings,
odors and embarrassments, its the body system we
most often tend to keep under wraps and out of polite
discussion. But the gut doesnt get the respect it deserves,
claims Fred Pescatore, MD, a New York physician specializing
in nutrition and the author ofBoost Your Health With Bacteria.
The gut plays a huge role in our overall health, he says.
The majority of all of our illnesses stem from the gut being
unhealthy.
While that may seem hard to believe, the gut, from mouth to
anus, explains Dr. Pescatore, is a complex system that carriesout an amazing array of functions not simply the digestion of
food. It actually has its own brain called the enteric nervous
system, which has some 500 million nerve cells that control
muscle contractions and the production of hormones and
neurotransmitters, which are chemical substances that interact
with organs such as the lungs, heart and brain.
And when the gut is unhealthy, says Dr. Pescatore, this may
cause problems within the body some that are seemingly
unrelated to the digestive system. The growing list of energy-
sapping health conditions that may be related to poor gut health
include asthma and allergies, obesity, heart disease, mood
and neurological conditions, inammatory and autoimmunediseases and even some cancers.
A Fragile BalanceGood gut health, says Steven Lamm, MD, House Doctor on
ABCs The View and author of No Guts, No Glory, depends
upon the right balance of intestinal bacteria, both benecial
and harmful. When you carry a healthy blend of these
microbial species inside you, each one is a valuable member of
your gut community, working separately and together to carry
out a remarkable assortment of functions, he explains.
The good guys among your intestinal bacteria do all sorts of
things, he adds. They produce enzymes that help to ferment
undigestible food remains in the colon, which generates
additional energy. This fermentation process results in short
chain fatty acids, which reduce inammation in the colon, feedthe cells in its lining, help protect it from cancer and help you
to absorb essential minerals like calcium and iron.
Gut bacteria also helps to produce essential vitamins like
biotin, folate and vitamin K, and aids your body in their
HEALTHMATTERS By Linda Hepler, BSN, RN
GUT LEVEL HEALTHBoosting Your EnErgY BY Caring For Your DigEstivE sYstEm
Probiotics dont have to be expensive to be good.You can get a months supply of a quality probiotic
for $3. A dime a day is good gut insurance. VictorSierpina, MD, Professor of Family and Integrative
Medicine at the University of Texas Medical Branch,
and author of The Healthy Gut Workbook.
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19AUGUST 2012WWW.MAXMUSCLE.COM
absorption, as well as metabolizing fat
and cancer-causing substances.
Perhaps least known is that the gut
plays an important role in helping to
develop and regulate the immune
system. In fact, says Dr. Pescatore, 80
percent of our immune system resides
in the gut.
Not only does the gut lining crowd out
harmful organisms, keeping them frominvading the bloodstream, but the gut
brain communicates messages to the
central nervous system (the brain and
spinal cord) regarding the presence of
viral and bacterial invaders in the food
and liquids we ingest.
As much of a workhorse as this organ
system is, it is a fragile system that
can easily be thrown out of balance. In
order to maintain good function, your
gut needs a ratio of about 85 percent
benecial bacteria to 15 percentharmful. When this balance becomes
disrupted, it results in a condition
called gut dysbiosis, which can lead
to everything from poor digestion to
fewer immune defenses.
Gut BalanceDisruptorsWhat tips the scale toward unhealthy
gut bacteria and dysbiosis? Some of
the most common things that interfere
with good intestinal balance, accordingto Dr. Lamm are as follows:
nUse of antibiotics Sometimes
antibiotics are necessary to kill off
harmful bacteria that cause diseases
like respiratory or bladder infections.
But antibiotics can kill off good
bacteria, too, allowing harmful bacteria
to overpopulate the gut. One common
opportunistic bacteria that crops up
following antibiotic use is Clostridium
difcile (often called C. difcile or C.
diff), which can cause symptoms ranging
from diarrhea to a life-threatening
inammation of the colon.
nTravel Exposure to different waterand foods or unsanitary conditions in
less developed countries can introduce
gut bacteria that can cause illness.
nPoor diet A poor diet can change
the composition of bacteria in your gut.
Remember how the fermentation of non-
digestible foods within the gut results
in short chain fatty acids that nourish
and protect your body? One such non-
digestible food is ber. If you dont eat
enough ber, you dont get the benet
of the short chain fatty acids. And justas antibiotics you take for an infection
kill off good bacteria, antibiotics you
ingest in antibiotic-treated foods can do
the same. Topping it all off are harmful
pesticides, fertilizers and other chemicals
you take in with your meals.
There is no laboratory test that can tell you if your gut ishealthy or not. And theres no one symptom that indicatespoor gut health. But here are some signs that all may not bewell down below:
n Tummy troubles, like abdominal pain, gas or bloating
n Frequent belching, heartburn or indigestion
n Diarrhea or constipation
nFrequent illnesses and infections
n Increasing symptoms of allergies
n Fatigue and a general feeling of not being well
Choosing A Probiotic SupplementThe International Scientific Association for Probiotics and Prebiotics (ISAPP) has developed consumer guidelines forchoosing probiotics. In general, its important to:
Understand the claims. Everything on the products label should be backed by scientificresearch performed on humans and published in reputable medical journals. Check the productwebsite to read study results.
Look for an adequate amount of colony-forming units (CFUs).CFUs tell you howmany live microbes per serving are in a supplement or food. There is no right level of CFUs forall strains of bacteria in a probiotic, but they should be in the millions or even billions. Dr. PhillipHarvey, PHD, RD, FACN, Chief Scientific Office for Max Muscle said, The higher the CFU, thebetter, as a percentage of the probiotics can die off in the stomach due to stomach acid. Probioticsfunction in the lower intestine and colon.
Choose the product that contains the same bacteria strain at the same amountused in the scientic research.Different strains of the same species wont necessarily havethe same effect; lower amounts than that used in the study may not have a beneficial effect.
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Autism AndGut HealthFor reasons yet unknown,
digestive problems are
associated with autism in
many children and can
contribute to behavioral
problems. Recent research
at the Mailman School of
Public Health at Columbia
University found that many
children with autism carry
a bacteria in their guts that
is not found in children
without autism. The
bacteria, called Sutterella,is not very common,
but is associated with
gastrointestinal problems.
While the research
indicates that the
communities of bacteria in the
guts of autistic children are
different than those found in
non-autistic children, whether
or not these differences are
a cause or effect of autism
remains to be seen.
The gut produces
more of the feel good
neurotransmitter serotonin
than the brain. Fred
Pescatore, MD, New Yorkphysician specializing in
nutrition, and author
of Boost Your Health
With Bacteria
Stress A growing body of re-
search shows that benecial gut
bacteria decline in response to
chronic stress.Taking care of your gut will
denitely pay off in better health,promises Dr. Lamm. If you dontgive it your all if you dont keepyour gut in ghting shape you
wont ever know the sweet smellof vitality and health. This is thepath to true wellness, more energy,greater well-being, and a richer
life.MS&F
Caring for Your GutHow can you protect your gut and enjoy optimal health and well-being? Here are some ideas from the experts:n Consistently make good food choices. According to Victor Sierpina,MD, Professor of Family and Integrative Medicine at the University ofTexas Medical Branch, and author ofThe Healthy Gut Workbook, the most
important step is to eat well most of the time. Try to get the majority ofyour nutrition through whole foods rather than processed foods, with anabundance of fruits and vegetables and lean meats, he says. In addition,choose whole grains, healthy fats such as fatty fish, avocados, nuts andolive oil and limit sugars.
n Increase food absorption with probiotics. No matter what you put inyour body, if you dont absorb your food well, you wont get the benefits,says Dr. Sierpina. You can take in probiotics with Greek yogurt or kefir,he adds, or take a good quality probiotic supplement. Max Muscles MaxNutraceutical Probiotic Complex with Acidophilus is a quality supplementto consider.
n Consider prebiotics. Prebiotics, like probiotics, raise the level of friendlybacteria in your gut. But rather than introducing live bacteria into yourgut, they work by encouraging the good bacteria already living inside
you to grow and thrive. Prebiotics are found naturally in vegetables andfruits, including asparagus, garlic, jicama, legumes, tomatoes, wholegrains, bananas and berries. You may also find supplements that combineprobiotics and prebiotics.
nDont forget the enzymes. To assist your bodys own enzymes inbreaking down your food, eat things rich in natural digestive enzymes,such as kefir, yogurt and non-processed cheeses, as well as fresh raw fruits
and vegetables, including pineapple, papaya, mangos,avocados and sprouts. For older adults who are lessable to produce enzymes, Dr. Lamm recommends adigestive enzyme supplement prior to meals. Try MaxNutraceuticals Nuzyme Digestive Enzyme Complex.
nUse medications only when necessary, advisesDr. Pescatore, especially antibiotics, prednisone andbirth control pills. Dr. Phillip Harvey, PHD, RD, FACN,Chief Scientific Office for Max Muscle, recommendsthe following: If you must take these medications,especially antibiotics, make sure to include a
high quality probiotic immediately after stopping.Antibiotics destroy both good and bad bacteria andit is important to get a kick-start on getting the goodbacteria growing in your intestines.
nAvoid pesticides and other chemicals bychoosing organic or naturally grown produce,meat and milk.
nAvoid tobacco and limit alcohol.
n Try to limit the stress in your life. If it cantbe avoided, practice stress-busting lifestyle
habits such as walking, meditating or yoga.
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FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
Geobanny PaulaNPC Physique Champion,Team Max Muscle
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Three basic Zumba moves/rhythms include Merengue, Salsa and Reggaeton all of which incorporate the engaging ofthe core, arm resistance and the strengthening of the hips, thighs, legs and glutes. Zumba fitness is the total body workout.Add Zumba into your weekly workout program and I promise you will see results.
Zumba classes are now offered at a majority of local gyms. You can also check out Zumba
Fitness DVDs for some great tips and routines.
SHE GOT THE MOVES LIKE JAGGER
shape that I am in today. Zumba dance
helps build endurance, stamina andoverall muscle tone. Spice it up and get
into class today!
1Say Goodbye To theElliptical Once andFor AllYou can nally saygoodbye to the boring repeti-
tive motion of the elliptical trainer. Injust one hour of Zumba, you tendto burn twice the amount of calories
while getting a much more effectiveand enjoyable workout!
2Support Group You buildyour very own support systemand community within the
class each and every time.Having the positive support of your
fellow classmates will encourage you
to keep moving and get the most outof your workout.
3It's Simple. Just FollowAlongYou dont have to bea professional dancer to take a
Zumba class. Zumba was cre-ated for anyone who can follow along
and have a good time! It's all about
putting your own avor and style intothe moves so don't worry about do-ing them perfectly every time. The
secret to Zumba is the sillier you feel,the better!
4Achieve the Body YouHave Always WantedZumba dance will lift, tone and
tighten your physique to reachthe goals you have always dreamed
of. While burning 500 calories or more
per class, the easy to follow dancesteps incorporate total body sculpting
to give you the body you deserve.
5It's Fun! Zumba is all abouthaving FUN while working out!
You can go to a Zumba classto enjoy music, make friends,
boost energy, make friends and sizzle
calories and fat while you're at it!
6Build Confidence andStaminaAfter Zumba, notonly will your self image in-
crease but your overall healthas well. You will learn to move your
body in ways you never thought youcould. Life is all about stepping out of
your comfort zone and trying some-thing new. I promise you will be glad
you did.MS&F
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ATTENTION!
Unlike concentrates, FBX delivers the proper
efficacious dosages of ingredients necessary
to optimize all the benefits of your training.
Dr. Phillip W. Harvey, PhD, RD, FACN, CNS
Chief Scientific Officer, Max Muscle
THE ULTIMATE PRE-WORKOUT DRINK!
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you are currently using a concentrated Pre-workout supplement READ THIS
Find out why that Concentrate you are using may be ineffective as a Pre-Workout supplement!
Dont be misled by the concentrated and ultra-concentrated
pre-workout hype that less is more. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ngredients that will provide a benefit, then you need to use a product
hat is based on science providing efficacious doses of these key
ngredients. As a consumer you need to understand that these types
f products deliver just a small serving of powder loaded with
timulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBXwas designed to deliver the efficacious amounts of
he key ingredients that will help you get the best workout. FBXwas
ormulated to support energy, strength, power, and stamina for
ffective workouts and results. The recent market flood of concen-
rated and ultra-concentrated pre-workouts with the philosophy
hat less is more are nothing more than stimulant powders without
any scientific basis. Upon closer examination, its impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBXis a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBXcontains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBXdelivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBXcontains
glutamine which is the most abundant amino acid in muscles andfrequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBXprovides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn enhance strength through the ATP energy
boosting and cell volumizing effects. Finally, for mental focus and
alertness,FBX
contains caffeine, guarana, Panax ginseng,octopamine, adenosine, NADH and phosphatidyl serine. All of these
key ingredients are delivered in the proper, efficacious dosages in a
serving of FBXto ensure that you are taking a pre-workout
supplement that actually does what its supposed to!
eyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.eyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.
nformation gathered was based on label and formula information. Ingredients may have other benefits
By: Phillip W. Harvey, PhD, RD, FACN, CNS Chief Scientific Officer, Max Muscle Corporate USA
FIND A STORE NEAR YOU, INTERNATIONAL INQUIRIES,
OR SHOP ONLINE at MAXMUSCLE.COM
FRANCHISE OPPORTUNITIES AVAILABLE!
Available Exclusively at:
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8 WWW.MAXMUSCLE.COM AUGUST 2012
The energy drink business has grown into a 9 billion dollar
industry. Checkout stands are loaded with tiny liquid-lledenergy bottles. Coffee shops are stationed at every
street corner. Everyone is looking for something to wakethem up, give them endurance and make them active.
What they dont know is that seeking external sources of energy is ashort-term solution to a problem they can x naturally and internally.
Energy can be found in the foods you consume (or not consume) andthe activity you perform daily. Energy can also be found in the amount
of rest you achieve.Dr. Holly Lucille, a licensed naturopathic doctor and author of
Creating and Maintaining Balance: A Womens Guide to Safe, Natural,Hormone Health, says that its important to give your body enough time
to recover. It is imperative to give yourself time for recovery. Whetherit is from training, traveling, working, a huge deadline, family in town
or a busy weekend, we need downtime to rest, repair and rejuvenate.It is the balance of stress and de-stress that is the key to maintaining
tip top energy.Similarly, Nicole Geurin, a registered dietician and nutrition blogger,
not only believes people can increase their energy by resting, but alsoby the type of foods they eat. Aim for snacks that have a combination
of protein and ber, she says. It slows digestion and provides stayingpower. Power snacks contain around 200 calories. Some ideas include
an apple with walnuts, an orange with yogurt or crackers with hummus.
In addition to recovery and nutrition, exercise is an importantcomponent to increasing your energy. Hilary Herndon, a personal
GETMOVING By Maria Kang
24WAYS
TOBOOSTYOUR
ENERGY
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trainer and college instructor, promotes exercise as a way
to increase energy levels. Ive had clients who had moreenergy in the day simply because they exercised in the
morning, she observes. As an instructor, one of the waysshe rouses her students during an afternoon slump is to
have them perform jumping jacks or a set of pushups.According to Hilary, nothing increases your alertness like
allowing the blood ow through your body.So how do you know if you are energy deprived? Do
you hit your snooze button several times before you wake
up? Do you require a cup of coffee each morning? Do yougrab candy out of the vending machine for quick energy?
Do you feel sluggish after lunch time? If you said yes toany of these questions, then here are 24 tips to boost your
energy.
1Go for a power walkIncreasing the blood ow in your body awakens your
cardiovascular system. Not only are you transferringoxygen and nutrients to your bodys tissues, but you are
also improving your endurance and strength.
2perform a set of lunGes or squatsGetting your muscles engaged elevates yourendorphins (your happy hormones) and promotes
blood ow and decreases stress and anxiety.
3Climb a fliGht of stairsIf you have limited access to walking areas, climbup a ight of stairs to challenge your muscles and
promote cardiovascular stamina.
4stop slouChinG and sit up straiGhtPosture not only enables you to breathe properly, butas a result of better breathing, you can concentrate
better because more oxygen is getting to the brain.
5elonGate your body and stretChStretching improves circulation because it helps bloodow to the muscles. Studies have shown that it also
decreases blood pressure and improves artery function.
6take a break from your ComputerBesides bad posture, being on your computer forextended periods increases your exposure to Elec-
tromagnetic Radiation (EMR). EMR emitting from yourcomputer creates feelings of sluggishness, eye strain andfatigue.
7
Get orGanized
Creating a more controlled environment not onlyhelps you concentrate on a short-term task, but itproduces a cleaner, healthier environment.
8Consume foods with natural suGarsand a low GlyCemiC indexBerries are lled with nutrients and antioxidants that
improve mood and promotes good digestion.
9Get 8 hours of sleep eaCh niGhtAchieving a few Rapid Eye Movement (REM) cycles
throughout a full nights sleep has shown to decreasestress, improve your mood and enhance alertness.
10
listen to (and sinG) lively musiCListening to a favorite song awakens your brain
cells and gets your body in sync with a fast-pumping rhythm.
11enGaGe in an interestinGConversationBeing absorbed in a topic that interests you
increases your alertness and awakens your brain.
12eat liGhter mealsthrouGhout your dayEating light meals consistently keeps your
metabolism churning and your body balanced.
13drink a biG Cup of Green teaGreen tea suppresses your appetite, raises yourmetabolism and increases your fat oxidation.
14exerCise in the morninGTraining in the morning is like waking your body
up and preparing it for a day of activity. Inhalingoxygen, challenging your heart and moving your muscles allpromote endurance and energy throughout your day.
15
Consume Coffee moderatelyA cup of Joe is not bad for you when you need apick me up. Caffeine increases your memory and
alertness. However, too much coffee negatively affects your
sleep, stress levels and blood pressure.
16avoid eatinG proCessed suGarProcessed sugar found in foods such as candy
and donuts creates an instant energy x but animmediate dip in energy shortly after.
17eat more healthy fatsNuts are rich in energy, protein, packed with
antioxidants, vitamins, minerals and omega-3fatty acids. (Find out more about the nutritional benets ofnuts in this issue: pgs. 44-46!)
18have a Good lauGh
Humor increases vascular blood ow andoxygenation of the blood. As a result you are
more alert and creative.
19take a power napA quick 20-minute nap allows your brain and
body to rest. When you awake, you are moreproductive, alert and energetic.
20try aromatherapyAromatherapy is a form of therapy that uses
aromatic compounds to inuence a person'smoods. Citrus oils, such as lemon, orange and grapefruit,
are commonly used to combat fatigue and lethargy.
21have more sexSex relieves stress, helps you snooze andincreases blood ow in your body.
22Get off faCebookand soCialize in personSocializing has a powerful effect on peoples
brain and body. Being around people improves mood,
posture and alertness.
23drink more waterWater moisturizes your lungs, increases yourmetabolism and detoxies your body.
24
avoid people who drain your enerGyNegative people literally zap your energy
from you. When someone complains or blamesconstantly, walk quickly in the opposite direction. MS&F
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0 WWW.MAXMUSCLE.COM AUGUST 2012
Round Five! This month'sget-ready-for-the-stageworkout is all about how tobuild more density in yourchest! Ready? GO!
Photography by Brett Seeley, BrettSeeleyPhoto.com
PROWORKOUT By Jaime Cash, IFBB Pro
Grab a barbell and lie face up on a at bench. You can
also use the Smith Machine for this exercise. Place hands
wider than shoulder-width apart and feet securely on
the bench, knees bent. Bring the bar down to just a few
inches above your chest, then drive back to start without
locking your elbows. PRO TIP: To isolate the pecs and
not your anterior deltoids, make sure the bar is centered
over your chest. Do 3 sets of 10-12 reps.
Flat Bench Press with Barbell
GETA PROCHEST
Now its time to focus on adding some density
to the chest. By targeting the chest, you willalso recruit the anterior deltoids and triceps,
which will add more fullness from the front.These exercises are effective movements, but pay close
attention to the Pro Tips to perfect your technique. Youcan try compound sets to overload your muscles and
increase the intensity or super-set each exercise to putthe burn on the anterior deltoids and triceps. Get after
it and dont forget your post-workout supplements topromote the best recovery possible!
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Try compound seTs To overload
your muscles and increase The
inTensiTy or super-seT each
exercise To really Feel The Burn!
Adjust a at bench up to 30-45degrees. Position legs apart toassist with stabilizing the low
back against the bench. Bringdumbbells up to start position.Bring arms down to form anangle that does not go past yourshoulder joints. Drive handsstraight up as you return to start,keeping a slight bend in yourelbows. PRO TIP: Open up thechest and pull shoulder bladesback and together as arms moveaway from the body. Rotate thethumbs to point back to changethe tension on the clavicular partof the pectoralis muscle.
Do 3 sets of 12-15 reps.
Grab a heavy medicine ball. Assume a pushup startposition (legs can either be together or you can do awide leg stance). Place one hand on the ball and theother on the oor. With abs engaged, lower yourselfdown into the pushup. PRO TIP:Keep head neutralwith the spine, core tight and don't lift hips towardceiling. Do 3 sets for max reps.
one ar ph ung mene Bll
stnng uer cble crver
inlne dbbell Fly
Adjust cable pulley system to high level with two handles. Grab handlesand lean slightly forward. Place hands slightly in front of body to avoid
strain on the shoulder joints. Keep the elbows slightly bent. Bring arms
in front of your body slightly below your chin and slowly return to start
position. PRO TIP: Dont swing your body and keep your abs engaged
the entire time. Avoid bringing hands behind your ears when you return
to the start position. Do 3 sets of 12-15 reps.
A
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For more information or to find the store nearest you, visit us online at
maxmuscle.com
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ATURA
LLYSL
IM Supports Accelerated
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Provides Energy for MusclesDuring Exercise
Efficiently Burns Fat forOptimal Weight Loss
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Available in16 OZ and 32 OZ
On August 1, my wife Darlaand I will be celebrating our25th wedding anniversary.
We have decided to load up the carand travel to Las Vegas and California.We have chosen several Max Musclestores to visit on our way. This will bethe rst time since the 2011 MaxFormLife Challenge that I will be gonelonger than a couple of days.
In trying to gure out how to jugglemy workouts and eating while on theroad, I have come up with a few ideas.The rst one addresses my workouts:Ill take my laptop and my Power90workout DVDs to do in my hotelroom. While I can always run, weightlifting workouts may be limited due toavailability of equipment. Given thata big part of our time will be spentdriving, I also have to consider theamount of time available to work out.
To nd some answers for otherworkout options and healthy eating
strategies, I turned to my Max Musclefamily at MyMaxMuscle.com andasked those who travel for businessor vacation for help. Some of theresponses I received are listed here:
Larry Anderson states that hechooses hotels close to the gymshe can use. For his meal plan, heconsults with Dave at Max MuscleParker, Colorado prior to his trips.Together, they plan his meals from
MAXFORMCHAMP
his favorite places to eat: OutbackSteakhouse, Chilis, Applebees and KFC.They download the menus from theInternet and put it all together. Doingthis means Larry does not even have
to look at the menu because he knowswhat he is going to eat before he sits
down.
Angie Nipper acknowledges that weare the ones in control of what we putin our mouths. As its all about beingprepared, she keeps a few of her favoritehealthy snacks, like protein shakes andalmonds, with her at all times. She also
reviews online menus before dining out.
Doug from Woodland, California saysthat working as a truck driver and notpre-planning led to his poor eating
habits. Now he packs all his proteinand supplements in plastic baggiesand packs four meals in a cooler so hecan eat every three hours. Doug saysyou just have to plan ahead and makehealthy food choices. Since the end ofJanuary, Doug has lost 74 pounds withplanning ahead. He also quotes my goodfriend and MyMaxMuscle staple Troy Hallwho has often said, Plan your work andwork your plan.
When traveling, here are some thingsto consider:
Plan ahead
Pack in advance
Make smart restaurant choicesby choosing lean protein and fresh
vegetables
Take quick and easy healthy snacks
with you
Scope out local gyms
Pack workout DVDs and resistancebands
Be creative and nd different waysto exercise
My wife and I are planning to visitsome of the theme parks while inCalifornia. One of them has a powerwalk every day before the park opens.With that available, there is no reasonto neglect an exercise routine while onvacation. Darla and I will be on the roadfor 16 days. I am excited about visitingsome of the different Max Muscle storesalong the way and putting the ideas thatthe Max Muscle community have givenme to the test.MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals onMyMaxMuscle.com.
STAYINGON TRACK
THIS SUMMER
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THE ULTIMATE ENDURANCE SUPPLEMENT
Endurance athletes require effective formula-
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EnduroMax is based on strong scientific
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37AUGUST 2012WWW.MAXMUSCLE.COM
Trista Anderson has got it going on. Shes a devoted full-
time mother to her 5-year-old son, Maddox, and a student at
Western Oregon University where she is working towards her
degree in psychology. Shes also a rising NPC Bikini competitor
whos quickly making a name in the sport and has aspirations
of earning a pro card.
BeingtandactivearejustpartofAndersonsDNA.Asa
child, she was involved with sports and loved the outdoors.Now, as an adult, working out is an extension of Andersons
need to keep moving. But becoming an NPC Bikini competitor
wasnt something that Anderson woke up one morning and
decided on. In fact, it took her trainer Brody Nivens several
timesaskingbeforeshenallydecidedtocommit.Andersonhad signed up for a boot camp that Nivens taught in the summer
of 2010. I saw great potential in her after she took my classes
and asked her more than once if she would be interested in
competing in a local show that had a bikini division, Nivens
recalls. She looked at me crazy every time I would mention
it to her and politely denied my offers. It wasnt until after
NivensancewonhershowthatAndersonhadachangeof
heart and was convinced to step on stage. With 15 weeks toprepare and Nivens to train her, Anderson decided to enter her
rstshow,the2011NPCOregonIronman. Inpreparation,sheturnedtoMaxMuscleSalemsCertiedFitness Nutrition Coach (CFNC) and store manager, Jose
Robinson.IknewfromtherstdayImetherthatshehadthe drive, the determination and the passion to do well in
the sport, he recalled. Anderson came into the store with an
open mind trusting Robinsons knowledge, wanting to learn
about the products and asking lots of questions. And its that
inquisitiveness and determination that sets her apart from the
rest. I dont believe people understand what her days consist
of, Robinson says. Between school, taking care of her son,
training and preparing for competitions, youd think shed be
bogged down, but she somehow makes the time and is one of
the most committed people Ive ever seen.
Andersonshardworkandeffortinpreparingforherrstshow, the 2011 NPC Oregon Ironman, paid off as she not only
took 1st place in the 5'6" and under Bikini division, but was also
awarded with the Overall championship. The taste of sweet
victorywasanafrmationthatshewasontherightpathandneeded to continue competing. Anderson has competed in
three more NPC shows since then, with a 3rd place showing,
two 1st places and another Overall championship.
Besides being blessed with a naturally beautiful physique
meant for the stage, its Andersons heart that makes her
atruechampion.Tristaiscondent,drivenandhumble,
says her trainer Nivens. Every girl on our team looks up to
her because of her passion and respect for the sport. There
is a swagger and condence abouther thatmakes her
stand out.
One of the best rewards in competition is to be recognized
for your achievements. Anderson was recently selected as
a member of Team Max Muscle, a group of elite individuals
who proudly represent the company globally through print
ads, events and appearances. I am absolutely thrilled for
thisopportunity!MaxMusclehasbeenapartofmytnessregimen and contest preparation, I feel so privileged to be
part of the team, she says. Im most excited about meeting
other Max Muscle athletes and having the chance to represent
the company.
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GUYPICKS By Abby Hoeffner
As a guy, picking causal shoes isnt as easy asit sounds. Mens sandals can be downright ugly.
Or even worse: girly! These options offer bothmasculine style and long-wearing comfort.
Walkthis way
Slip on ComfortThe contoured footbed of the Cushe Manuka Slide
Sandal lends all-day comfort to this laid-back slidefinished with ornamental stitching and mesh trim.$64.95 at Nordstrom.com
Chill outThe Sanuk Mens Sandard Get Laid shoe isnot only vegan and vegetarian made, but a
favorite of easy going style makers across thecountry. $60 at Sanuk.com
CaSual refinedThe Mens Authentic Original 2-Eye Salt-stained Boat
Shoe brings east coast style to classic shorts andbutton front shirts. We love the new burnished gold
color option! $90 at SperryTopsider.com
flip flop like thiSGo from the pool to the patio bar to the game in ReefMens Stuyak Sandal. The leather topsole and straps
take this flip flop from beachwear to casual shoe.$50.00 at Zappos.com
ClaSSiC CoolChuck Taylors epitomize year-round carefree styleand this light gray pick will work with any color
in your wardrobe. $110 at Zappos.com
Sunny perfeCtionThe perfect choice for a warm day, Lacostes rubbersole Nosara flip flops are an effortless selection and
a wardrobe staple. $30 at Zappos.com
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Copyright Susan Irby, the Bikini Chef2012By Susan IrbyBIKINIKITCHEN
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in
healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her website at thebikinichef.com.
Grilled Veggieson a PortabelloPanini (Serves 4)2 red bell peppers, charred cup nonfat mayonnaiseFine zest of lemon1 tablespoon fresh lemon juice1 tablespoon fresh thyme leaves,chopped teaspoon smoked paprika teaspoon cayenne pepperPinch sea salt and black pepper1 medium eggplant, sliced into to-inch thick slices2 medium zucchini, sliced lengthwisein -inch thick slices2 medium yellow summer squash,sliced lengthwise in -inch thickslices2 yellow or orange bell peppers,sliced in half, stems removed, seedsremoved1 large red or white onion, peeled andsliced into rings1 tablespoons olive oil1 tablespoons blackened seasoningor seasoning like Old Bay1 tablespoon chopped fresh rosemaryleaves, stems removed4 portobello mushrooms, stemremoved
4 hearty rosemary sprigs, for garnish
1. Preheat grill to high heat. Placecharred bell peppers in a food
processor or blender. Add mayonnaise,
lemon zest, lemon juice, thyme leaves,
paprika, cayenne pepper, sea salt and
pepper. Process until smooth. Set aside
in refrigerator until ready to use.
2. Lower grill to medium high heat.
Place eggplant, zucchini, summer
squash, yellow or orange bell peppers,
onion and in a large mixing bowl.
Use your hands to toss with olive oil
and blackened seasoning then rub
on the portobello mushrooms. Placevegetables and mushrooms on grill.
Grill about 2 to 3 minutes per side until
grill marks show.
3. Place one Portobello mushroom
on to serving plate. Layer vegetables
on top in order as desired. Remove
leaves from bottom half of one
rosemary sprig. Place in the center of
the vegetable stack to hold together.
Repeat with remaining mushrooms,
vegetables, and rosemary sprigs. Serve
with 2 to 3 tablespoons Fire-Roasted
Red Pepper Remoulade.
PANINI
Who doesnt love a goodsandwich? Most of us dobut the bread can be a real
health and bikini-figure killer.Not only do breads tend to carry their
weight in calories, but white our isdifcult for the body to digest and can
clog an otherwise efcient metabolism.While healthier whole grain breads do
exist, why not skip the bread altogether?Meaty portobello mushrooms are thick,
juicy and packed with ber so they llyou up but with the least calories and fat
possible. One portobello mushroom has,
Nutritionalinformation
Per Serving:Calories: 291 Fat:14.2g Protein: 8.3g Carbohydrates: 39.1g Sodium: 210.4mg Fiber: 9.5g
Cholesterol: 10mg
on average, a low 22 calories with only
1 percent of those calories coming fromfat. Yet, portobellos pack a huge punch
when it comes to nutrients, boasting ahigh percentage of potassium, selenium
and riboavin, which each play vital rolesin proper functioning of the body.
Grill portobellos and stack them highwith other tasty and healthy grilledvegetables like fresh zucchini, bell
peppers, summer squash and eggplantfor a super-nutrient-rich sandwich that
is ready in minutes. Top with avorfulre-roasted red pepper remoulade made
with non-fat mayonnaise or yogurt andfresh herbs.MS&F
It's in the
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VITALNUTRITION By Alissa Carpio
ARE YOU
NUTTyfORNUTs?
Looking for a quick, portable snack that
packs a lot of nutrition, will help keep you full
and is fully in line with your health and fitness
goals? ThINk NUTs!
The many benets of
nuts and nut products
have been known for
quite some time. But
why exactly are nuts
so good for you? Find out whatnutrients are present in nuts and
how they affect your body, as
well as creative and tasty ways
to include them as part of your
healthy diet.
Nuts are widely known for
their high fat content. Most nuts
contain as much as 80 percent of
calories from fat. But what sets
nuts apart from other high-fat
foods is the type of fat present in
these nutrient-rich powerhouses.
Much of the fat content found
TOp 9 NUTs RIchesT IN MUFAsMonounsaturated fatty acids (MUFAs) have been discussed for their incredible
health properties. Here are the top nine nuts highest in this fatty acid:
1. Macadamia
2. Hazel nuts
3. Pecans
4. Almonds
5. Brazil
6. Peanuts
7. Cashew
8. Pistachios
9. Pine nuts
in nuts is monounsaturated (MUFA). Mono means one, and stands for the single
double-bonded carbon atom found in the fatty acid. The rest of the atoms are single-
bonded. Monounsaturated fats are typically liquid at room temperature, but start to
harden when chilled. Olive oil is a type of this fat.
According to the American Heart Association, monounsaturated fats can help reduce
risk of heart disease and stroke and lower bad cholesterol. These fats are also rich
in vitamin E, which is known for its antioxidant and anti-inammatory properties.
Registered Dietitian Christie Achenbach agrees, adding that research also shows that
MUFAs may benet insulin levels and blood sugar control, which can be especially
helpful if you have type 2 diabetes.
Essential fatty acids (EFAs), those which our body cannot make, include omega-6
and omega-3 types. Both of these EFAs are present in - you guessed it - nuts! Thesefats are responsible for proper cellular function, and study after study have shown
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NUTS COUSINSWhile all the information so far has been focused on nuts, it should be noted thatseeds are a cousin to nuts and share many of the health-giving properties of theirclose relative. Delicious seeds worth mentioning include pumpkin, sunflower, hemp,chia, flax, sesame and poppy. Smaller seeds, such as the latter, can easily beadded to fresh salads or meat and vegetable dishes, or added to baked muffins orpancakes. Pumpkin and sesame seeds can be eaten alone as a delicious snack,mixed with nuts or added to salads and yogurt. Tahini is a butter made from groundsesame seeds and is delicious in Asian-style vegetable and meat dishes or inhomemade hummus. Flax and chia seeds are actually quite high in omega-3 fattyacids compared to nuts, which are typically higher in omega-6 fatty acids.
Inflammation is part of the bodysnormal response to infectionand injury. However, excessiveinflammation can contribute to arange of acute and chronic diseases.Omega-3 polyunsaturated fatty acids(PUFAs) are potentially potent anti-inflammatory agents. Other benefits ofomega-3s include reducing the risk ofheart disease and stroke while helpingto reduce symptoms of hypertension,depression, attention deficithyperactivity disorder (ADHD), jointpain and other rheumatoid problems,as well as certain skin ailments. Someresearch has even shown that omega-3s can boost the immune system.
Alpha-linolenic acid (ALA) is anomega-3 fatty acid found in some nutsand seeds. ALA is the precursor to twoimportant long-chain omega-3 fatty acids(EPA and DHA) found predominatelyin fatty fish. ALA converts to DHA andEPA in your body. Omega-3 is essentialbecause it cannot be synthesized by thebody and must be obtained through dietor supplementation. Good nut and seedsources of alpha-linolenic acid includeflaxseeds, walnuts, hemp and chiaseeds.
Dietary Recommendationsfor Omega-3 Fatty Acids
The American Heart Associationasserts that a total daily intake of 1.5to 3 g/day of ALA seems beneficial toyour health.
nWalnuts: 1 ounce (or cup)contains 2.6 grams of ALA
nFlaxseed (Ground): 2 tablespoonscontain 3.2 grams of ALA
nFlaxseed (Whole): 2 tablespoonscontain 4.8 grams of ALA
nHemp Seeds: 2 tablespoons contain1.2 grams of ALA
nChia seeds: 2 tablespoons contain 4grams of ALA
Nuts iN a Nutshell!By Christie Achenbach, RD
them to be affective in treating many
diseases, including heart disease,
cancer and diabetes.
Omega-3, also known as ALA (alpha-
linolenic acid), helps the body form
the fatty acids EPA (eicosapentaenoic
acid) and DHA (docosahexaenoic
acid). These fatty acids are required
for proper function of the brain and
nervous system, adrenal glands andeye health. Walnuts are the best nut
source of ALA.
Omega-6, also referred to as linoleic
acid, helps in the formation of the fatty
acids GLA (gamma-linolenic acid), AA
(arachidonic acid) and DGLA (dihomo-
gamma-linolenic acid). These fatty
acids are essential in the function of
the brain and nervous system, immune
system and hormone regulation, to
name a few. Walnuts, hazelnuts, Brazil
nuts, pine nuts and pecans are a few
rich sources of omega-6 fatty acids. Ingeneral, dietary fat intake should still
be kept in check.
Achenbach points out, the fats
in the foods you eat should not total
more than 25 to 35 percent of the
calories you eat in a given day and,
for good health, the majority of those
fats should be monounsaturated or
polyunsaturated. Be careful because
too much of even healthy foods will
result in weight gain.
Aside from the fat, nuts contain many
other ingredients that are good for our
bodies. They are rich in dietary ber,
which according to the National Fiber
Council not only helps with satiety, but
has been shown to possibly reduce the
risk of heart disease, stroke, diabetes,
obesity and some types of cancer. Fiberimproves intestinal health and regular-
ity, and can help lower cholesterol.
Achenbach adds, nuts also contain no
cholesterol or sodium, and are low in
saturated fatty acids, essential micro-
nutrients (tocopherols, minerals) and
other bioactive compounds, such as
L-arginine, phytosterols, polyphenols
and contain protein.
Lets not forget about that protein!
Nuts are a rich plant source of protein,
which not only helps to repair muscle
and tissue after training, but alsoassists in feeling full and helping with
weight control.
Nuts are also benecial for metabolic
and cognitive function. A recent study
conducted by the The Journal of
Proteome Research found that eating
just 1 ounce of mixed nuts boosts levels
of the neurotransmitter serotonin.
Serotonin is essential to many bodily
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By LaRue NovickFOODFOCUS
CoffeeWorld production of coffee is estimated at110-120 million bags per year, accordingto Coffee-Satistics.com with Amercians drinking400 million cups of java per day! The caffeinein coffee gives us that lovely "jolt" of energy wecrave, helping to improve mental and physicalperformance. Tip: include skim milk in your coffeefor more sustained energy throughout your day.
CeleryNoshing on celery is a brilliant way to boostenergy while conserving calories (Hello! Only6 calories per stalk!). Packed with fiber andvitamins B and C, celery also helps to balancepotassium and sodium levels. Snack on celerywith hummus or peanut butter to enjoy evengreater energy boosts. Bonus for men: Celerycan help boost testosterone, too!
WaterThree out of four Americans are chronicallydehydrated today. And that's a shame becausedrinking enough water every day can dramaticallyincrease physical and mental performance. "Workingwith athletes, especially this time of the year, I remindthem over and over in regard to the power of proper
hydration," said Chad Case, franchisee of the MaxMuscle stores in Lincoln and Bellevue, Nebraska."Just being dehydrated by 2 percent can cause a dipin mental and physical performance." He suggestscarrying a 20-ounce water bottle around with you andrefilling it every 3 to 4 hours throughout the day.
Whole EggsSure you love your egg whites, but don't forgetto throw in a whole egg from time to time. Eggyolks are rich in B vitamins, which help convertfood into energy. Whole eggs are a fantasticsource of protein that provide long-lastingenergy and help repair muscle after an intenseworkout so you can be back at in the gym thefollowing day. Bonus: research has found thatthose who consumed two eggs and toast forbreakfast lost more weight (by 65 precent) and
had more energy than the control group.
HONORABLE MENTION: One cup of blackberries contains 8 grams of fiber, 62 calories and a plethora of
antioxidants. Blackberries contain sugar in a natural form, which helps increase energy naturally.
2
4
5
5 FoodsThat Boost Energy
1
Need a quality pick-me-up? Stock up on these items next time you're at the
grocery store and use them next time you're feeling sluggish.
3Beets (and Beetroot Juice)A recent study found that beetroot juicesignificantly boosts workout stamina as it hasa positive affects on how the body processesnitrate into nitric oxide, thus reducing the
amount of oxygen burned by the body duringa workout. Beets are fat free, and they'reloaded with all kinds of goodies: vitaminsA and C, phosphorous, magnesium,calcium, iron, potassium, niacin, biotin,fiber and folic acid to detoxify the body
and help produce new cells. Evenif you're not working out, beetsprovide a burst of energy withoutpacking on calories.
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DELICIOUS! LEMON TWIST FLAVOR!
Delivers 1,000 mg of essential
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Provides 100% Daily Value of
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Pharmaceutical grade fish oil
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GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
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6 WWW.MAXMUSCLE.COM AUGUST 2012
By Jennifer LeeCUTTINGEDGE
TIMETO
GET
F
or many people, taking a multi-vitamin is a daily
process that involves popping a pill and calling it good.
Not much thought goes in to why they are taking thevitamin, what kind of vitamin theyre taking, if thevitamin really provides what their body needs, and
if the vitamin is high quality. So what makes Max Vit-AcellEnergy so special? Weve taken the best multi-vitamin on the
market, Vit-Acell, and added a little kick to it. Its the perfectvitamin to start your morning with, or to perk you up in theafternoon because it provides an all-natural caffeine blend,
equivalent to about a cup of coffee.As with all Max Muscle products, Max Vit-Acell Energy,
which comes in a delicious Citrus Charge avor, offers avariety of health benets. Its abundant in the nutrients
your body craves and needs to help with everything from
immune support to anti-aging, from energy support toexercise recovery. It is not a synthetically designed, cheap
one-a-day tablet that may take hours to break down. It
is the gold standard of multi-vitamins and will help yourbody meet its daily needs to live your life to the fullest.
INGREDIENTS & BENEFITSVitamins and minerals play essential roles in most meta-
bolic processes in our body. They act as anti-oxidants,co-enzymes and catalysts, playing roles in a number of
chemical reactions. Max Vit-Acell Energy is a natural liquidnutritional supplement that provides 100 percent or more
the Daily Values of 13 essential vitamins, including vitamins
ENERGIZED
Staying healthy and energizedare critical components in
accomplishing your goals. MaxMuscles MAX VIT-ACELL
ENERGYis a high-potency multi-vitamin that helps you do both.
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57AUGUST 2012WWW.MAXMUSCLE.COM
D and E. We also give you a high poten-cy dose of vitamin C at 600 mg (1,000
percent Daily Value) and a full spectrumof essential minerals. It also contains a
natural juice blend loaded with anti-oxi-
dants, 100 mg of colloidal minerals andenergizing herbal extracts such as greentea, ginkgo biloba, grape seed extract,
ginseng, citrus bioavonoid extract, rutinpowder and herperidin extract.
Max Vit-Acell Energy also contains a
natural kick, a caffeine blend, making ita perfect choice for your morning multi-
vitamin. It provides 100 mg of naturalcaffeine (about the same amount found
in a cup of Joe) coming from greencoffee bean extract, guarana extract,
yerba mate extract and kola extract.
Anti-OxidAnt POwerAnti-oxidants and polyphenols such asgrape seed extract, green tea extract,
orange juice concentrate, applejuice concentrate, white grape juice
concentrate, pineapple juice concentrate,passion fruit concentrate, mango juiceconcentrate, and citrus bioavonoids
are included in Max Vit-Acell Energy. Inaddition to the antioxidants previously
listed, Max Vit-Acell Energy also providesvitamins C and E, two vitamins that
boast powerful anti-oxidant protection.These anti-oxidants provide protection
for our bodies, offering many healthbenets such as:
Neutralizing the negative effectsfree radicals
Enhancing energy
Providing anti-aging benets
Assisting in detoxication processes
Promoting immune system health
Improving cardiovascular function
Fighting inammation after
strenuous exerciseMax Vit-Acell Energy contains 2
grams of the amino acid glycine. Instudies, glycine has shown to increase
levels of human growth hormone and isalso one of the amino acids involved in
detoxication. Glycine is used in musclesto help convert glucose into energy.
Ginkgo Biloba and Korean Ginseng areincluded to energize the mind and body.
'B' GreAtB vitamins are involved in many meta-
bolic functions. The B vitamins involvedin energy metabolism are thiamin (B1),
riboavin (B2), niacin (B3), pantothenicacid (B5), pyridoxine (B6) and biotin.
The B vitamins folic acid, pyridoxine(B6) and pantothenic acid (B5) are in-
volved in hematopoiesis (the formation
of red blood cells in living blood). Ad-ditional energy support comes from ahigh potency shot of vitamin B12.
Each of the B vitamins is important
for maintaining high energy levels andis delivered in liquid form for fast and
optimal absorption. Because B vitaminsare water soluble, they are lost through
sweat and other bodily functions andmust be replenished frequently.
JOint SuPPOrtMax Vit-Acell Energy contains 500 mg of
glucosamine. In addition to its structuralrole in connective tissue, glucosamine
sulfate supports the youthful elasticityof skin, arteries, veins and heart valves.
Oral supplementation of glucosamineis highly recommended for damaged
connective tissue. Studies show thatglucosamine has helped individualswith osteoarthritis, and other chronic
degenerative articular disorders. Long-term, glucosamine has been shown
to be more effective than ibuprofen intreatment of osteoarthritis of the knees,
and with the additional benets weget from supplementation, it is a great
product to take daily.
As we are increasingly exposed to higherlevels of toxins in the air we breathe,
the foods we eat and the water wedrink, taking Max Vit-Acell Energy each
day will help keep your body detoxied,energized, healthier and younger.
Free samples of the deliciously
refreshing, energy boosting Max Vit-Acell Energy are available at your localMax Muscle store. Stop by and try one
today.MS&F
BOnuS! takg alq vam offsv mo bfissch as:Better AbsorptionSuper Concentrated FormulaEasier to Swallow
Better Utilization
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ATTENTION! IDEAL 2:1:1 RATIO OF LEUCINE
OFFICIAL PRODUCTS OF MAXFORMATIONLIFE CHALLENGE. BE GREAT!
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OLEUCINE AND VALINE
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
PRO BCAAis a scientifically-based formula to provide the
body with high potency branched-chain amino acids in the ideal
2:1:1 ratio of leucine, isoleucine, and valine. As a versatile
formula, Pro BCAA is specifically designed to benefit both
pre-, during, and post-workouts. For the pre- and during workout,
this comprehensive formula is designed to support the energyfuels needed for high intensity and endurance workouts. For the
post-workout, it functions to support rapid recovery, muscle
anabolism and anti-catabolic effects. (Available in Pink
Lemonade, Tangerine and Watermelon)
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mechanisms. The body is very smart in how
it regulates hormones. If you are currently
taking 2Tx, there is no need to stop. If you
were to stop taking 2Tx, you might see
any natural benets diminish and only you
would be able to evaluate this along withyour testosterone levels.
Will the Femme Lean & Balance
capsules affect birth control?Edith Arriaga
The best answer I can give you is
that it may affect your birth control
pills. Not knowing exactly what pill
you are taking also makes it hard to answer.
The literature shows that herbs including
Chasteberry, St. Johns Wort, Red Clover,
Black Cohosh, Dong Quai and Soy Isoa-
vones can interfere with birth control pills.
Since Femme Lean & Balance contains Soy
Isoavones, I would recommend discussing
this question with your doctor or pharma-
cist. We do have many other options in the
weight loss supplement category, both non-
stimulating and stimulating, and I would
suggest discussing these options with the
staff at your local Max Muscle store.
I am very sensitive to a lot of
products. Will I be jittery or feel
like my heart is racing after a
workout if I take LipoRed? Annette
Konnie
As our newest weight loss/fat burn-
er supplement, LipoRed was not
developed as a workout product. It
is very powerful with a one capsule serv-
ing delivering 275 mg caffeine in addition
to octopamine and yohimbine, which can
increase heart rate especially in sensitive
individuals. Exercise itself increases heart
rate, so you want to use a product without
caffeine or stimulants that will support your
workout and recovery. I would not recom-
mend taking LipoRed and would steer you
towards ARM or Pro BCAA. These products
do not contain caffeine, are non-stimulating
and provide excellent post-workout sup-
port. In terms of non-stimulating weight
loss products, I would recommend prod-
ucts like LiquiCarn, CLA, Cleanse & Lean
and Quadra Cuts Thyroid, which should not
make you jittery or make you feel like your
heart is racing.MS&F
How long should or
could you take 2Tx? Is it
something that once I stop
taking, I lose the effect. I am a 53-
year-old male. Greg Maloney
At 53 years of age, I would
suggest having your testoster-
one levels tested to establish
a baseline. 2Tx can be taken for an
extended period of time (years) andshould be effective without any negative
side effects. I would recommend period-
ically checking your testosterone levels,
perhaps every 6 months, to make sure
the product is performing. You should
coordinate these tests with your doc-
tor who needs to order them for you.
Make sure to give them a copy of the
2Tx Product Data Sheet.
The primary bioactive ingredients
Testofen, Testafuranol and Maslinic Acid
are all natural botanicals proven to be
safe and effective in supporting healthy
testosterone levels. There should be no
concern about a physiological phenom-
enon that can be seen with synthetic
hormone drugs called "negative feed-
back inhibition."
Simply put, negative feedback inhibi-
tion means that when the body is given
a steroid hormone like testosterone
(orally, patch, injection) at high doses
or at doses above normal, it can shut
down the body's natural production of
testosterone through complex feedbackFor more information or to find the store nearest you, visit us online atmaxmuscle.com
Specially Formulated Weight Control& Hormone Balance For HER.
ASKDR.HARVEY By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Harvey? Email it to him [email protected].
Who is Dr. Harvey?Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientific Officer for Max Muscle. A leading expert in nutritionalbiochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
Q
A
Q&Awith
Dr. Harvey
Q
A
Q
A
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PLATINUM PREMIERE
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page havepassed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumeryou 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 theFood & Drug Administration.
HIGH PERFORMANCE NUTRITION
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