Max Sports & Fitness

LIQUID ENERGY
pg. 56
THE ENERGY ISSUE

AttENtION MEN!
NUTTY FoR NUTS?

POWER-PACKED SNACKING
pg. 44
Bye-Bye Sluggishness Hello Vivacity Try Zumba Fitness
FEEL YOUthFUL AGAIN WIth 2tX
tIPS tO BOOSt YOUR ENERGY
24
pg. 28
Foods That Increase Energy Naturally

Compliments of:
TodAY!
FREE!
how to Eat Right And Work Out oN VACATIoN
MaxForm Champ Shares Tips pg. 32
AUGUST 2012
MAxMUSClE CoM MAxMUSClE.CoM
M GCIAL! U AU
PE S
AX ST
N NEW!
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!*
Available Exclusively at:

FIND A STORE NEAR YOU at MAXMUSCLE.COM
CONTENTS
18
AUGUST 2012 ISSUE 165
22
HEALTH
18 Is Your Gut Healthy?
A digestive system that is working properly is a beautiful thing. Get yours in balance and enjoy increased energy. these tips will give you a nice lift!
28
From sassy to sparkly, these sandals are sure to make you feel sexy.
30 Pro Workout
Get ready for the fth installment of stageready workouts. This month: CHEST!
FITNESS
22 6 Reasons To Zumba
This month's cover model and life-long dancer shares her top six tips for incorporating Zumba dance into your weekly routine.
HEROES
34 Pure Energy
A Max Muscle franchisee, customer and a member of Team Max share their tness success secrets!
38
T Max Muscle his customer is 46 years old and is feeling more energetic than he has in years! Find out why.
24 Jump! Jump! Jump!

With one little training tool a jump rope you can improve speed, agility and endurance.
IMAGE
38 Sexy Sandals
Adorn your little tootsies with these fashionable favorites.
28 24 Ways To Boost Energy

From drinking water to power napping and aromatherapy,
40 Walk On
These shoes for men are like a vacation for your feet!
34
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AUGUST 2012
42
NUTRITION
42 Portabella Panini
Skip the bread and layer your next "panini" with fresh grilled veggies and portabella mushrooms!
44
product to help regain your youth, boost your testosterone and elevate your stamina. See what you've been missing!
56 Liquid Energy
Max Muscle's Max Vit-Acell Energy not only delievers important vitamins, minerals and anti-oxidants in a fast-absorbing liquid, but it packs a punch, too!
44 Nutty for Nuts

Nuts are a great snack. They're lled with sustaining and healthy fats, protein and carbs. Great for energizing you!
48 Foods That Boost

Five simple items you must get on your next grocery shopping trip so you can combat fatigue and feel great!
COLUMNS
14 Forever Young 32 MaxForm Champ 60 Ask Dr. Harvey
with Cleanse & Lean Advanced!

Amanda Carrier, Los Angeles, CA g ,
CUTTING EDGE
50 Feel Young Again
Attention men! Max Muscle Sports Nutrition's 2TX is your must-have
LIQUID ENERGY
pg. 56
IN EVERY ISSUE
4 6 10 12 16 62 Editors Note President's Point Contributors Feedback Buzz Health Beat What's Hot
THE ENERGY ISSUE

AttENtION MEN!
NUTTY FoR NUTS?

POWER-PACKED SNACKING
pg. 44
ON THE COVER
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
For more information or to find the store nearest you, visit us online at
Bye-Bye Sluggishness Hello Vivacity Try Zumba Fitness
FEEL YOUthFUL AGAIN WIth 2tX
tIPS tO BOOSt YOUR ENERGY
24
pg. 28
AVAILABLE EXCLUSIVELY AT:
5Foods That Increase Energy Naturally

FREE!
Compliments of:
TodAY!
how to Eat Right And Work Out oN VACATIoN
MaxForm Champ Shares Tips pg. 32
AUGUST 2012
MAxMUSClE CoM MAxMUSClE.CoM
maxmuscle.com
AUGUST 2012
WWW.MAXMUSCLE.COM
EDITOR'SNOTE
THESE DAYS,
Geobanny Paula
NPC Physique Champion, Team Max Muscle
Diana Diaz
NPC Figure Champion, Team Max Muscle
Turn Your Passion Into Your Profession
JOIN THE WINNING TEAM!

888-MAX-MUSCLE ext.2
(888-629-6872 x2)
WWW.MAXMUSCLEFRANCHISE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
it seems like many Americans have lost their zest for life. Sluggishness and laziness have replaced passion and ambition. Those striving to live healthy and happy have found that success in these areas ultimately requires exercising daily and eating a diet 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 at all) and then eating foods I knew I shouldn't. I felt depressed. I felt burned out. Then I went to my local Max Muscle store in Garland, Texas and talked to franchisee Sammy Jackson, who told me I needed to stop making excuses and get back into eating right and exercising. Working out again and eating well have turned things back around for me. I feel renewed and excited about the possibilities of what I can accomplish. I told you last month that our July runner issue inspired me to start running again and I'm proud to say that I have. Three weeks ago, a 73-year-old seasoned marathon runner challenged me to complete one loop (9.3 miles) of the picturesque White Rock Lake in Dallas for the rst time. I accepted, even though I worried I might hurt something or pass out during the run. I got up at 4:15 a.m., met my challenger and his running group and together, we ran all the way around the lake (OK, ran/walked but I made it!). And it felt great! And then I did it again this past Saturday. Talk about energizing! This issue is all about boosting your energy and getting you out of those depressing, lethargic ruts. If you aren't working out and eating right, then there are the rst 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 made all 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 want to do. Flip through this issue for great tips on foods to eat, exercises to try and read inspiring stories about people just like you who have stopped the vicious energysucking cycle and have taken back their lives for good. Until next time,
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
LaRue Novick
LaRue Novick is Editor in Chief and Creative Director of MS&F.

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AUGUST 2012
ATTENTION ATHLETES!
DE DELAYS ONSET OF MUSCLE FATIGUE!
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 XTINGUISHER will allow you to train harder and longer before muscle fatigue sets in.
Contains Carnosine Precursors; B Beta-Alanine and Histidine With A Added Creatine, Ribose and C Citrulline Malate Tr Train Harder and Longer Su Supports Explosive Power, Sp Speed, Intensity, Endurance an Recovery and Po Powerful Antioxidant That Helps Del Delay Fatigue New Low Sugar Formula and Imp Improved Taste!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM

LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
PRESIDENT'SPOINT
AdvANced LIquId NuTrITION wITh A BITe!
Max Vit-Acell Energy has become a staple in my morning routine. It used to be Max Vit-Acell, but I have been hooked on the energy formula since it came out. It has all of the great vitamins, minerals and nutrients as the original formula but also contains several natural energy-enhancing ingredients that really get me going for my day. About 15 minutes after my taking my serving of Max Vit-Acell Energy, I am ready to get my morning going. To celebrate this quarters campaign "Be Ready" with its focus on 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 try yet, now is the perfect time.
Publisher Joe Wells Enterprises, Inc. Executive Editor Sean Greene Editor-in-Chief/Creative Director LaRue Novick Proofreader Tariq Ahmad advisory Board
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
Contributing Writers
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
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 be making a decision on who the next MaxForm champion and $25,000 winner will be! This is always an exciting time for us to evaluate all of 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 and we cant wait for the rest of the world to see them!
Contributing Photographers
James Patrick, Frank Fontanilla, Brett Seeley, Joseph Lindstrom, David Aboody
FBxxx AS hArd-cOre AS IT GeTS!
Speaking of energy and endurance, if you really want to get jacked up for your next workout, you have got to try the new FBXXX super concentrated pre-workout formula. This pre-workout is denitely not for the faint of heart and really should only be used by advanced athletes and serious lifters. This stuff is so potent, all you need is one little serving of it and you will be zinging through your workout in no time!
Max SPortS & FitnESS

210 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 reproduced without express written permission, all rights reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you must 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 without explanation.
SuPPLeMeNTS FOr Free?
If the economy has you cutting back on your supplement budget, you should ask your local Max Muscle store about the VIP program. This is a great way to get your supplements for free just by referring your friends, associates or people you run into at the gym. For every 10 dollars spent in a Max Muscle store by someone you referred, you will get a dollar from us. These dollars accrue with your loyalty points and before you know it, you're getting your favorite Max Muscle supplements for free. If you havent taken advantage of this great money-saving rewards program, then be sure to ask your local Max Muscle store team member about it the next time youre in the store.
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
6
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AUGUST 2012
T E A M
M A X
M U S C L E
TRISTA
BIKINI
BODYBUILDING CROSSFIT
US OLYMPIC TEAM
DALLAS
BIKINI
AMBER
JIU JITSU
WOOLF
MANFRED
MMA
WESTON
CARLOS
GEOBANNY
BRIAN
RYAN
MOTOCROSS
PHYSIQUE
POWERLIFTING
LONGDRIVE
PHIL
FIGURE
Find out more about Team Max Muscle athletes at MAXMUSCLE.COM
CORRY
BOXING
MAURICIO
BODYBUILDING
GREG
MAXFORM
DON
TRACK & FIELD
LANCE
NEW
U ULTRA CONCE
ENTRATED PRE-WORKOUT IGNITER!
ra XX is an ult l Blown X Ful la orkout formu trated pre-w , concen rgy, strength support ene designed to tive a. The bioac r, and stamin powe lown XXX ts in Full B ide ingredien ase nitric ox hown to incre have been s e ilation, provid tion & vasod produc ance on, and enh ffering functi bu nd r explosive a y & power fo energ outs. intense work
rs: XX Delive l Blown X Ful
affeine!* ES MORE C 2 TIM reatine!* % MORE C A 50 r 1,3 DMA ranium o No Ge ree! Sugar F
*As compared to leading brands.
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM Franchise Opportunities Available!
CONTRIBUTORS
Michelle Mozek is a Dallas native
who started dancing when she was only 2 years old. In 2007, she realized a lifelong dream when she became a Dallas Cowboys Cheerleader, as well as a Dallas Mavericks Dancer the following year. She later moved to Los Angeles to pursue a career in dance and tness training. A bikini competitor, she claims several rst-place titles with the National Physique Committee. She is now a certied personal trainer and plans to stay t while maintaining that dancer gure.
Maria Kang graduated with two
bachelor degrees and is the founder of Fitness Without Borders, a nonprot promoting tness, education and leadership for kids in underprivileged communities. Her tness background includes being a personal trainer, group exercise director, tness manager, freelance writer, tness blogger and social entrepreneur. Visit her online at MariaKang.com or receive daily tness motivations through FitnessCure.com.
Shannon Dougherty received her
bachelor's degree in Kinesiology with a specialty in Sports Medicine and Athletic Training from San Diego State University. A lifelong sports enthusiast and athlete, Shannon also works as a personal trainer. She enjoys motivating her clients, especially women and mothers, to live a t and healthy lifestyle. As a mother to two young children and she exudes boundless energy and love of life. Visit ShannonJayDougherty.com.
Phillip W. Harvey, PhD, RD,

FACN, the Chief Scientic Ofcer for Max Muscle, has been involved in education, research and the nutritional industry for more than 25 years. He is a registered dietitian, certied nutrition specialist and an elected a Fellow of the American College of Nutrition. He is also an active member of numerous professional organizations, including the American Society for Nutrition, Institute of Food Technologists and American Dietetic Association.
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

10 WWW.MAXMUSCLE.COM
AUGUST 2012
FEEDBACKBUZZ
FIGHTER, TEACHER, INSPIRATION

TEAM R.I.P.
Max Muscle Rockford Team R.I.P. (Rockford Illinois Performance) is making some noise. Founding members of Team R.I.P. Brandon Truckenmiller and Jerry Foss are a rare combination of character, intellect and physique. They are pictured here with painted shirts with UFC Legend Matt Hughes at Max Muscle Rockford in April. Max Muscle of Rockford is proud to sponsor Brandon and Jerry as they pursue their pro-card July 27-28 at NPC USA in Las Vegas. Truckenmiller will compete in the light heavyweight division (he's 186 lbs.) and Jerry in the lightweight division (he's 154 lbs.). Jerry Foss is coming out of a big win at the 2012 Junior Nationals in Chicago. After placing 6th in the bantam weight division at 143 lbs. in 2011, Jerry made an astonishing move in just one year, taking 1st place in the lightweight division last month. After the win Jerry thanked his trainer, Dru Mathis, his girlfriend and training partner Drew Wills and had this to say about Max Muscle: Max Muscles arrival in Rockford last fall (October 2011) was perfect timing for me. Since the conversion to Max Muscle supplements I have noticed powerful changes in my physique. My mass is lean and the muscle much harder. Fatigue is no longer an issue during the intense training. With support from Matt and Tony at Max Muscle my development has taken a quantum leap from last year and I feel well positioned for competition as USAs in Vegas. When asked about Max Muscle supplements, Jerry tells, I am currently using 2Tx, MaxPro, Iso-Extreme, Pro BCAA, Full Blown Extreme, Max ACM, Max Glutamine, DHEA and 100% Liquid Egg Whites. I used to have to stack a lot of supplements together to obtain all that I needed, but the combination and dosage of ingredients in many of these formulas have eliminated many of the previous products I took. The quality of Max Muscle products has really impressed me. Bottom line I need results and they deliver.
Matthew Rennerfeldt, Franchisee, Max Muscle, Rockford, Illinois
I am a Brazilian Jiu-Jitsu (BJJ) and Mixed Martial Arts (MMA) expert. I have 21 years of experience and hold two black belts, one in freestyle MMA, and other in Gracie Jiu-Jitsu. I did my rst competition at age 16 and my most recent one at 36 years old. I have competed in many tournaments and won the California State Championships, the Hawaiian State Championships, and twice I have been the U.S. open champion and the United Gracie champion. I have also earned medals at the Pan Am games, and the Grapplers Quest Advanced Division. I have also won the San Francisco championships Muay Thai Division as well as earning my place on the podium in kick-boxing tournaments. I have learned from the best in the sport and have been training partners for many professional MMA ghters, the most famous of whom is BJ Penn, who I have known and trained with for 13 years. I have contributed to the sport by writing articles for MMA magazines, and refereeing at tournaments. I have been an instructor and graduated many students to advanced ranks in Jiu-Jitsu. I have trained students to become professional MMA ghters and my students have also competed and won titles and earned medals in all the major BJJ competitions including the Pan Ams and the World championships. My goal is to spread the martial arts to the world and teach people the path to black belt. Mikyo Riggs, 36, California
GET Full BLOWN
pg. 54
Kudos on the June issue of MS&F THE NEW magazine. I love CORE 4 HoW To Build everything from the Your FitNEss GET Pro FOUNdatiON aRMs front cover to all the 4Ways&tO tREat PaiN iNJURiEs great articles. Both iT'S TiME For SoME SUMMER Eileen and I have GRILLING been commenting every month how much we like the covers and how they switch up from women to couples to athletes. The switch to a golfer now at the beginning of golf season is brilliant. On top of a great cover I think the content of this months magazine is also your best effort to date. Thanks for all the hard work that makes this a great publication!
RyaN WiNthER
Team max muscle's
Sets World Record for Ball Speed
MAGAZINE PROPS
INSPIRING RUNNERs
pg. 38
ElEMENTS oF sUCCEss
For Any Fitness Journey
pg. 28
Blast Your Bi's tone Your tri's
pg. 26
AdvAnces in sports Medicine

Compliments of:
FREE!
(Shrimp Recipe Inside!)
pg. 42
JUNE 2012
www.maxmuscle.com
It was nice to see a GEARED FOR SPEED runner on your cover. oN THE BEST RUNNING THE APPAREL I loved Danielle's & SHOES MoVE article, "5 Ways To EAT FOR sUCCEss RUNNER TraIn lOnger: Get the Most Out of NUTRITION MaX MUSCle'S Your Runs." Getting out XTINGUISHER COOLS THE BURN TAKE CARE OF YOUR BoNEs of a "runner's rut" can HOW TO STay STrOng & HealTHy often be difcult and I really related well with all of her tips. I especially liked the mental preparation tip. I have been trying it on all of my runs lately and I've been able to cut off some time and nish each run strong.
RUNNER'S GUIDE
Get Motivated to Run 5 Stretching Moves Benets of Trail Running
For Men & Women
pg. 48
FREE!
Compliments of:
JULY 2012
www.MaxMUsCLE.CoM
pg. 18
Allison Smith, Phoenix, Arizona
All the different articles in the July issue about running really inspired me to get back into running! Thanks MS&F!
Cheryl Smith, Garland, Texas
Artie Quaranta, Franchisee, Max Muscle, Wilmington, North Carolina
AUGUST 2012
ONLINE
BUZZ
NOT JUST ANOTHER SPORTS NUTRITION STORE

Max Muscle Sports Nutrition franchisees have been trendsetting in their methods of marketing and community outreach for years. A move recently made by the Max Muscle Store in Rockford, Illinois is getting some national attention. Members of the independent Frontier professional baseball league, the Rockford Riverhawks are wearing on every jersey a Max Muscle Sports Nutrition logo where the name patch normally goes across the shoulders. Ballpark Digest (ballparkdigest.com) picked up on this story in an article by Kevin Reichard. Reichard reports that branded uniforms in pro baseball, basketball, hockey and football could be the wave of the future. The relationship between the Riverhawks and Max Muscle began with a customer. Rich Austin, a former Riverhawk and professional baseball player turned coach, came into the store with some personal goals. He ended up with some Max Muscle supplements and a customized meal plan. The store manager Tony Olson and I played NCAA baseball together so we had plenty to reminisce about with Rich and an immediate rapport was built. I asked him how can Max Muscle become the ofcial sports nutrition partner of the Riverhawks and he came back with this jersey sponsor opportunity. We just wanted to help the Riverhawks chase their dreams and use their jerseys and home venue to reach out. We had no idea it would get this much attention and I couldnt be more pleased because we want people to know that we arent just another store. Max Muscle, its employees and their families are engaged in this community.
Matthew Rennerfeldt, Franchisee, Max Muscle in Rockford, Illinois
AUGUST 2012
Linda Machado; photo by Jeff Binns
THANKS MS&F!
Love MM products!
I have been working with Kenny Tali from Max Muscle in Walnut Creek, California for a few months now. I've competed in four shows (received 1st, 2nd and two 6th places), all with the help of a great coach and great products from Max Muscle. I always stick to all Max Muscle products when prepping for a show because they're truly the best products I've ever taken and I can't afford to take a risk with products that don't work. Some of my favorites are Max LiquiCarn, Cleanse & Lean, Max Glutamine and MaxPro Chocolate. I also take Max CLA, Glutamine, MaxPro Cinnamon Roll protein, Pro BCAA, Max Vit-Acell Energy, Emerge (Strawberry Lemonade) and Essential Omega. Thank you for continuing to make excellent products that we are all beneting from!
Linda Machado, California, via email
I am a 28 year old, mother of three, military wife and am pushing myself to follow my dreams of modeling. I work hard to keep myself healthy and love to keep up on all the latest trends and trying new things when it comes to tness. Max Sports & Fitness magazine helps me do that, and then some! This is a great magazine for people of all ages wanting to keep up and be t! It denitely covers all the bases for males and females. It's something my husband and I can read from the best beauty trends/buys to the best protein powders and vitamins for your workout! Thank you Max Sports & Fitness for covering all the bases of tness, beauty and motivation for everyone!
Jessy Hankins, via response to Facebook post
http://www.facebook.com/model.jessyhankins
I started working out last year. I live in Las Vegas and shop at the Max Muscle owned by Jennifer Lee on Durango Blvd. She has helped me so much with guidance on what would be the right protein and supplements to take for my workout and diet. I just left Max and my body fat is 11.5 and I am 40 going on 41. Before I found Max Muscle, my joints would be in pain after a hard workout, and I never had the energy that I have now. I never had a need for caffeine so Jennifer told me to take FBX as a pre-workout and Pro BCAA Pro during and I nish with ARM. I feel great and by the time I take my 15-minute drive home, I am ready to go back to the GYM! I really just would like to thank Max Muscle Las Vegas for everything.
Larry Crawford, Las Vegas, Nevada, via email
TALK TO US
We want to hear from you! Send comments, photos, questions, likes, dislikes to editor@maxmuscle.com.
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13
FOREVERYOUNG
By Joe Wells, Max Muscle Founder and CEO

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 a quick x, but get ready to crash real fast from too much sugar. Here is one of my favorite morning shakes that contains some natural caffeine stimulants as well as some great nutritional ingredients. This shake will get you going with good calories and a slight blast of caffeine.
SUPER ENERGY SHAKE
Max Morning Eye Opener

6 ounces water 6 ounces of your favorite juice to 1 cup of frozen berries or 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 of you know this awesome protein comes in some great avors that can jazz up your shake. 1 scoop is 30g of quality protein. Mango Tango or all natural Vanilla are my two 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 energizers Green Coffee Extract, Guarana, Yerba Mate and Kola Nut Extract to give you a powerful all-natural boost! 1 serving of Essential Omega. This comes in two awesome avors and offers you a great source of essential fats to keep your heart healthy. My favorite is Peach Mango Swirl. DIRECTIONS: Toss these ingredients in a blender and blend for about one minute or so. Then enjoy a huge tasty treat with around 300-400 calories. I usually drink half before I leave for work and the other half around 10 or 11. It really tastes incredible 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
maxmuscle.com
f 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 a busy day. I have always told customers and friends I help out with diets that energy 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 a business 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-
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
AUGUST 2012
ATTENTION ENDURANCE ATHLETES!
THE PERFECT CARBO LOADING SYSTEM!
Max Muscle Sports Nutrition is proud to bring you Max ACM, a scientifically based formula featuring Triple Carb Matrix technology three different molecular weight carbohydrates, including pure waxy maize starch (amylopectin), maltodextrin and trehalose. Max ACM has been formulated to support muscle and liver production of glycogen providing an advanced carbo loading system for serious athletes. Triple Carb Matrix Instantized for easy mixing Unflavored and extremely versatile that can be mixed with most protein powders Each serving provides 40 gm (160 Kcal) of pure high molecular weight waxy maize starch, maltodextrin and trehalose carbs Supports Glycogen Loading for optimal Athletic Performance.

HEALTHBEAT
By Linda Hepler, BSN, RN
Good To Go Chocolate
If youve been been following the news on the health benets of cocoa, you already know that a daily serving of cocoa-rich dark chocolate may help to prevent heart disease and strokes. Even better is new research that suggests cocoa may also protect your skin from sun damage caused by ultraviolet (UV) light exposure. The study, published in the Journal of Nutrition, followed two groups of women who either consumed a high avanol or
low avanol cocoa powder dissolved in water each day for 12 weeks. Flavanol is the main type of avonoid, or plant nutrient, in cocoa, as well as in other foods and drinks like cranberries, apples, peanuts, onions, tea and red wine. Flavonoids have strong antioxidant properties; they help to protect plants from environmental toxins and help to repair damage. According to the study, the antioxidant protection of avanols also extends to humans. At the end of the twelve weeks, the high avanol group of women showed decreased sensitivity to UV light, increased blood ow to the skin, a greater amount of skin hydration and thickness, and reduced roughness and scaling. But before adding a daily dose of chocolate to your eating regimen, make sure its the right kind, because that candy bar or chocolate cake youre craving may be higher in hip-padding calories than in avanol. Flavanols are found in cocoa, which has a strong, pungent taste. In order to make a chocolate product palatable, it is processed (by alkalizing, fermenting, or roasting) which decreases the amount of avanols. Your best bet for a high avanol chocolate product is a dark chocolate with 70 percent or more cocoa or cocoa powder that has not undergone Dutch processing. And remember to watch your serving size. Chocolate contains fat from cocoa butter and has lots of calories especially if there are other goodies in it, like dried fruits, nuts or caramel. There is no established serving size of chocolate that will help you reap its health benets, but many nutrition experts recommend no more than one ounce of chocolate per day.
Most of us are aware that a dog can make you feel less stressed and happier. But a growing body of research shows that when children grow up in a home with pets, they may have healthier immune systems and fewer allergies. A recent study, performed by scientists from the University of California, San Francisco, examined how dogs may also protect against respiratory syncytial virus (RSV), a common childhood virus that can lead to the development of asthma. In the study, a group of mice were fed house dust from homes with dogs prior to being infected with RSV. Tis group was compared with mice infected with RSV without exposure to dust. Tose mice fed the house dust did not exhibit symptoms of RSV, such as upper respiratory infammation and mucus production. Te researchers speculated that the microbes within the house dust may colonize the body and protect against RSV as well as the development of asthma. More studies are needed to determine exactly which microbes are involved in the protective process, say the scientists.
Can Fido Protect Your Health?
SLEEP CRUCIAL FOR WEIGHT CONTROL
Why is it that when youre sleep deprived, its easier to head for the donut tray than fresh fruits for breakfast? Recent research shows that sleep deprivation impairs regions of the brain involved in making food choices and may result in loading up on poor choices. In the study, 16 healthy adults between the ages of 18 and 25 were given a functional magnetic resonance imaging (fMRI) exam both after a night of good sleep and after a sleep-deprived night. After the exams, participants were asked to rate their desire for 80 different food items. The results showed that when people are sleep deprived, brain activity in the frontal lobe an area that is involved in making complex decisions (like healthy food choices) is diminished. And the subjects, when sleep deprived, made more choices among high fat and sweet foods. The researchers speculate that you may be less likely to take into account health information when making food choices when sleep deprived, perhaps due to a malfunction of the frontal lobe of the brain under those conditions. This may account for the possible mechanism involved in the link between sleep deprivation and obesity, conclude the scientists. THE TAkEAWAy? Turn off the TV and the electronics, darken your bedroom and get to sleep at a reasonable hour.
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Dont let pain hold you back from your active lifestyle. Now you can do what you love without any fear of soreness from troublesome joints. Max Muscle introduces MAX JOINT RELIEF. This product was scientifically designed to provide relief for sore and overworked joints and contains the precise amounts of Glucosamine Sulfate (1,500 mg) and Chondroitin Sulfate (1,200 mg) to support optimal joint movement and flexibility. MAX JOINT RELIEF also includes MSM that provides beneficial Sulfur to the joints along with Turmeric and Ginger for additional support and helps promote a healthy immune response. Scientifically designed to bring safe and effective relief to sore and overworked joints. Max Joint Relief contains the precise amount of Glucosamine and Chondroitin tin based on the study done at Boston University School of Medicine. Includes ingredients that have been shown to be very effective in the treatment of joint problems related to inflamed and sore arthritic joints. Additionally contains MSM, Tumeric and Ginger which have been shown to have an anti-inflammatory affect on joints.
HEALTHMATTERS
By Linda Hepler, BSN, RN
GUT LEVEL HEALTH
Boosting Your EnErgY BY Caring For Your DigEstivE sYstEm

A Fragile Balance
f you were to pick one area of your body that has the most 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 of Boost 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 carries out 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 energysapping health conditions that may be related to poor gut health include asthma and allergies, obesity, heart disease, mood and neurological conditions, inammatory and autoimmune diseases and even some cancers.
Good 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, feed the 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
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. Victor Sierpina, 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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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 from invading the bloodstream, but the gut brain communicates messages to the central nervous system (the brain and
There is no laboratory test that can tell you if your gut is healthy or not. And theres no one symptom that indicates poor gut health. But here are some signs that all may not be well down below:
n Tummy troubles, like abdominal pain, gas or bloating n Frequent belching, heartburn or indigestion n Diarrhea or constipation n Frequent illnesses and infections n Increasing symptoms of allergies n Fatigue and a general feeling of not being well 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 percent harmful. 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. 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. n Travel Exposure to different water and foods or unsanitary conditions in less developed countries can introduce gut bacteria that can cause illness. n Poor diet A poor diet can change the composition of bacteria in your gut. Remember how the fermentation of nondigestible foods within the gut results in short chain fatty acids that nourish and protect your body? One such nondigestible food is ber. If you dont eat enough ber, you dont get the benet of the short chain fatty acids. And just as 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.
Gut Balance Disruptors
What tips the scale toward unhealthy gut bacteria and dysbiosis? Some of the most common things that interfere with good intestinal balance, according to Dr. Lamm are as follows: n Use 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
Choosing A Probiotic Supplement
The International Scientic Association for Probiotics and Prebiotics (ISAPP) has developed consumer guidelines for choosing probiotics. In general, its important to:
Understand the claims. Everything on the products label should be backed by scientic
research performed on humans and published in reputable medical journals. Check the product website to read study results.
Look for an adequate amount of colony-forming units (CFUs). CFUs tell you how
many live microbes per serving are in a supplement or food. There is no right level of CFUs for all strains of bacteria in a probiotic, but they should be in the millions or even billions. Dr. Phillip Harvey, PHD, RD, FACN, Chief Scientic Ofce for Max Muscle said, The higher the CFU, the better, as a percentage of the probiotics can die off in the stomach due to stomach acid. Probiotics function in the lower intestine and colon.
Choose the product that contains the same bacteria strain at the same amount used in the scientic research. Different strains of the same species wont necessarily have
the same effect; lower amounts than that used in the study may not have a benecial effect.
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Caring for Your Gut
How can you protect your gut and enjoy optimal health and wellbeing? 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 of Texas Medical Branch, and author of The Healthy Gut Workbook, the most important step is to eat well most of the time. Try to get the majority of your nutrition through whole foods rather than processed foods, with an abundance of fruits and vegetables and lean meats, he says. In addition, choose whole grains, healthy fats such as fatty sh, avocados, nuts and olive oil and limit sugars. n Increase food absorption with probiotics. No matter what you put in your body, if you dont absorb your food well, you wont get the benets, says Dr. Sierpina. You can take in probiotics with Greek yogurt or ker, he adds, or take a good quality probiotic supplement. Max Muscles Max Nutraceutical Probiotic Complex with Acidophilus is a quality supplement to consider. n Consider prebiotics. Prebiotics, like probiotics, raise the level of friendly bacteria in your gut. But rather than introducing live bacteria into your gut, they work by encouraging the good bacteria already living inside you to grow and thrive. Prebiotics are found naturally in vegetables and fruits, including asparagus, garlic, jicama, legumes, tomatoes, whole grains, bananas and berries. You may also nd supplements that combine probiotics and prebiotics. n Dont forget the enzymes. To assist your bodys own enzymes in breaking down your food, eat things rich in natural digestive enzymes, such as ker, 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 less able to produce enzymes, Dr. Lamm recommends a digestive enzyme supplement prior to meals. Try Max Nutraceuticals Nuzyme Digestive Enzyme Complex. n Use medications only when necessary, advises Dr. Pescatore, especially antibiotics, prednisone and birth control pills. Dr. Phillip Harvey, PHD, RD, FACN, Chief Scientic Ofce for Max Muscle, recommends the 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 and it is important to get a kick-start on getting the good bacteria growing in your intestines. n Avoid pesticides and other chemicals by choosing organic or naturally grown produce, meat and milk. n Avoid tobacco and limit alcohol. n Try to limit the stress in your life. If it cant be avoided, practice stress-busting lifestyle habits such as walking, meditating or yoga.
Stress A growing body of research 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 dont give it your all if you dont keep your gut in ghting shape you wont ever know the sweet smell of vitality and health. This is the path to true wellness, more energy, greater well-being, and a richer life. MS&F
The gut produces more of the feel good neurotransmitter serotonin than the brain. Fred Pescatore, MD, New York physician specializing in nutrition, and author of Boost Your Health With Bacteria
Autism And Gut Health

For 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.
AUGUST 2012
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COVERSTORY
By Michelle Mozek
REASONS TO ZUMBA
E
ver since I was a child, dance has always been a huge part of life and a very important key to my tness success. After taking my very rst dance class at the young age of 2, I was hooked and the rest was history. My passion for dance carried all the way through high school where I was the captain of my drill team as well as a competitive studio dancer. Soon after that, I took my skills to a professional level where I danced for both the Dallas Cowboys of the National Football League (NFL) and Dallas Mavericks of the National Basketball Association (NBA). Now, as a professional dancer, I am always trying to nd new and innovative ways to stay in shape and for me Zumba tness has done just that. Not only has It allowed me to combine two of my greatest passions, it has also helped keep me in the
AUGUST 2012
Photography by James Patrick, JamesPatrick.com
shape that I am in today. Zumba dance helps build endurance, stamina and overall muscle tone. Spice it up and get into class today!
to keep moving and get the most out of your workout.
1 2
goodbye to the boring repetitive motion of the elliptical trainer. In just one hour of Zumba, you tend to burn twice the amount of calories while getting a much more effective and enjoyable workout!
Say Goodbye To the Elliptical Once and For All You can nally say
3 4
a professional dancer to take a Zumba class. Zumba was created for anyone who can follow along and have a good time! It's all about putting your own avor and style into the moves so don't worry about doing them perfectly every time. The secret to Zumba is the sillier you feel, the better!
It's Simple. Just Follow Along You dont have to be
per class, the easy to follow dance steps incorporate total body sculpting to give you the body you deserve.
Support Group You build your very own support system and community within the class each and every time. Having the positive support of your fellow classmates will encourage you
Zumba dance will lift, tone and tighten your physique to reach the goals you have always dreamed of. While burning 500 calories or more
Achieve the Body You Have Always Wanted
5 6
having FUN while working out! You can go to a Zumba class to enjoy music, make friends, boost energy, make friends and sizzle calories and fat while you're at it!
It's Fun! Zumba is all about
only will your self image increase but your overall health as well. You will learn to move your body in ways you never thought you could. Life is all about stepping out of your comfort zone and trying something new. I promise you will be glad you did. MS&F
Build Condence and Stamina After Zumba, not
SHE GOT THE MOVES LIKE JAGGER

Three basic Zumba moves/rhythms include Merengue, Salsa and Reggaeton all of which incorporate the engaging of the core, arm resistance and the strengthening of the hips, thighs, legs and glutes. Zumba tness 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.
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STAYACTIVE
By Shannon Dougherty
CHooSIng your roPE

Length is the most important factor when buying a jump rope. Stand with both feet in the center of the rope. Pull up the ends and they should reach your armpits.
Become a Kid Again: Jump Rope!
JUST JuMP
Photo by James Patrick, JamesPatrick.com
ArE you lookIng to improve your speed, agility, quickness and tness level? The old fashion jump rope is making a comeback. Its certainly good for the heart, says Peter Schulman, MD, associate professor of Cardiology/Pulmonary Medicine at the University of Connecticut Health Center in Farmington. It strengthens the upper and lower body and burns a lot of calories in a short time. This easy, fun and inexpensive exercise targets your calves, thighs and
AUGUST 2012
glutes. Take your childhood activity and turn it into a t adult exercise. Here are some tips to get you started.
Basic Jumping: Grab a good pair of athletic shoes
and you are on your way. Keep shoulders relaxed and upper arms close to your body. Use your wrists to turn the jump rope. Keep your jumps as low as possible.
training program. Try 30-45 seconds or 100 jumps after every few weight-lifting exercise. With any exercise, warming up, cooling down and stretching are important. Remember that jumping rope can be an intense, high-impact exercise. Keep in mind to always consult your physician or health care provider before beginning any exercise program. MS&F
Jump start: If the last time you jumped was in your childhood, then start off slowly. Try 30 to 40 jumps, then rest for 30 seconds. Reduce your rest time by 5 seconds each session until you can jump continuously for 10 minutes. Jump plan: Are you ready to introduce jump roping into your exercise plan? Start with a 3-minute session twice a week, then increase 1 minute each week until you have reached 10 minutes. Jump Fun: To mix up your routine, incorporate these
other jump rope exercises into your 10-minute session.
Ready. SeT. Jump!
Jumping Facts:
Jumping rope burns approximately 750 calories per hour, which is more than any other popular exercise except running, according to the National Institutes of Health. The Jump Rope Institute states, Jump rope has been rated as a perfect building block to tness and categorized as a healthy exercise that can produce positive changes in the body and brain.
Hop side to side for 30 counts Hop front, then back for 30 counts Alternate 2 jumps on RIGHT foot, 2 jumps
on LEFT foot for 30 counts
Single leg jumps for 30 seconds each leg

Incorporate this routine twice a week into your training regimen. It should take no more than 10 minutes to complete. Or, add jump roping to your general circuit-
AUGUST 2012
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25
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THE ULTIMATE PRE-WORKOUT DRINK! !

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 S Chief Scientific Officer, Max Muscle
If you are currently using a concentrated Pre-workout supplement READ THIS!
Find out why that Concentrate you are using may be ineffective as a Pre-Workout supplement!
By: Phillip W. Harvey, PhD, RD, FACN, CNS Chief Scientific Officer, Max Muscle Corporate USA Dont be misled by the concentrated and ultra-concentrated pre-workout hype that less is more. If you want to actually take a pre-workout supplement that delivers the proper amounts of the ingredients that will provide a benefit, then you need to use a product that is based on science providing efficacious doses of these key ingredients. As a consumer you need to understand that these types of products deliver just a small serving of powder loaded with stimulants that will amp you up but doing nothing more in terms of providing a pump or helping you build muscle. Conversely, FBX was designed to deliver the efficacious amounts of the key ingredients that will help you get the best workout. FBX was formulated to support energy, strength, power, and stamina for effective workouts and results. The recent market flood of concentrated and ultra-concentrated pre-workouts with the philosophy that less is more are nothing more than stimulant powders without any scientific basis. Upon closer examination, its impossible to deliver effective doses of any one ingredient when a concentrated product has only 5.5 g to 8 g per serving. The ideal pre-workout should contain ingredients that improve acute exercise performance and facilitate post-exercise recovery. Ingredients should be supported by published scientific studies at efficacious doses. FBX contains the necessary and effective pre-workout ingredients as compared to the concentrates that offer nothing more than stimulant or perceived energy. FBX is a science-based and comprehensive pre-workout formula that contains bioactive ingredients in efficacious doses. To support acute exercise performance, FBX contains maltodextrin and dextrose (glucose) that maintains blood glucose and provides energy to fuel muscles during your workout. Additionally, dextrose with vanadyl sulfate, helps optimize blood insulin levels to drive creatine and glutamine into cells. FBX delivers a complete array of electrolytes like sodium, potassium, magnesium and calcium that supports critical water, mineral balance and exercise performance. FBX contains glutamine which is the most abundant amino acid in muscles and frequently depleted due to overtraining. Glutamine is used to repair heavily trained muscles, supports cellular immunity and support the natural production of growth hormone. Beta-alanine promotes carnosine synthesis in muscles. Carnosine is the most powerful intracellular buffer and functions to neutralize the accumulation of hydrogen ions released from lactic acid commonly produced during high intensity exercise. For enhanced blood flow and nutrient delivery, FBX provides arginine alpha-ketoglutarate, citrulline and vinpocetine for nitric oxide stimulation. Both creatine monohydrate and patented Kre-Alkalyn enhance strength through the ATP energy boosting and cell volumizing effects. Finally, for mental focus and alertness, FBX contains caffeine, guarana, Panax ginseng, octopamine, adenosine, NADH and phosphatidyl serine. All of these key ingredients are delivered in the proper, efficacious dosages in a serving of FBX to ensure that you are taking a pre-workout supplement that actually does what its supposed to!
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GETMOVING
By Maria Kang
24
WAYS TO
AUGUST 2012
BOOST
YOUR ENERGY
he energy drink business has grown into a 9 billion dollar industry. Checkout stands are loaded with tiny liquid-lled energy bottles. Coffee shops are stationed at every street corner. Everyone is looking for something to wake them up, give them endurance and make them active. What they dont know is that seeking external sources of energy is a short-term solution to a problem they can x naturally and internally. Energy can be found in the foods you consume (or not consume) and the 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. Whether it 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 also by the type of foods they eat. Aim for snacks that have a combination of protein and ber, she says. It slows digestion and provides staying power. 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 important component to increasing your energy. Hilary Herndon, a personal
trainer and college instructor, promotes exercise as a way to increase energy levels. Ive had clients who had more energy in the day simply because they exercised in the morning, she observes. As an instructor, one of the ways she 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 you grab candy out of the vending machine for quick energy? Do you feel sluggish after lunch time? If you said yes to any of these questions, then here are 24 tips to boost your energy. Go for a power walk Increasing the blood ow in your body awakens your cardiovascular system. Not only are you transferring oxygen and nutrients to your bodys tissues, but you are also improving your endurance and strength. perform a set of lunGes or squats Getting your muscles engaged elevates your endorphins (your happy hormones) and promotes blood ow and decreases stress and anxiety. Climb a fliGht of stairs If you have limited access to walking areas, climb up a ight of stairs to challenge your muscles and promote cardiovascular stamina. stop slouChinG and sit up straiGht Posture not only enables you to breathe properly, but as a result of better breathing, you can concentrate better because more oxygen is getting to the brain. elonGate your body and stretCh Stretching improves circulation because it helps blood ow to the muscles. Studies have shown that it also decreases blood pressure and improves artery function. take a break from your Computer Besides bad posture, being on your computer for extended periods increases your exposure to Electromagnetic Radiation (EMR). EMR emitting from your computer creates feelings of sluggishness, eye strain and fatigue. Get orGanized Creating a more controlled environment not only helps you concentrate on a short-term task, but it produces a cleaner, healthier environment. Consume foods with natural suGars and a low GlyCemiC index Berries are lled with nutrients and antioxidants that improve mood and promotes good digestion. Get 8 hours of sleep eaCh niGht Achieving a few Rapid Eye Movement (REM) cycles throughout a full nights sleep has shown to decrease stress, improve your mood and enhance alertness. listen to (and sinG) lively musiC Listening to a favorite song awakens your brain cells and gets your body in sync with a fastpumping rhythm.
1 2 3 4 5 6
7 8 9 10
enGaGe in an interestinG Conversation Being absorbed in a topic that interests you increases your alertness and awakens your brain. eat liGhter meals throuGhout your day Eating light meals consistently keeps your metabolism churning and your body balanced. drink a biG Cup of Green tea Green tea suppresses your appetite, raises your metabolism and increases your fat oxidation. exerCise in the morninG Training in the morning is like waking your body up and preparing it for a day of activity. Inhaling oxygen, challenging your heart and moving your muscles all promote endurance and energy throughout your day. Consume Coffee moderately A cup of Joe is not bad for you when you need a pick me up. Caffeine increases your memory and alertness. However, too much coffee negatively affects your sleep, stress levels and blood pressure. avoid eatinG proCessed suGar Processed sugar found in foods such as candy and donuts creates an instant energy x but an immediate dip in energy shortly after. eat more healthy fats Nuts are rich in energy, protein, packed with antioxidants, vitamins, minerals and omega-3 fatty acids. (Find out more about the nutritional benets of nuts in this issue: pgs. 44-46!) have a Good lauGh Humor increases vascular blood ow and oxygenation of the blood. As a result you are more alert and creative. take a power nap A quick 20-minute nap allows your brain and body to rest. When you awake, you are more productive, alert and energetic. try aromatherapy Aromatherapy is a form of therapy that uses aromatic compounds to inuence a person's moods. Citrus oils, such as lemon, orange and grapefruit, are commonly used to combat fatigue and lethargy. have more sex Sex relieves stress, helps you snooze and increases blood ow in your body. Get off faCebook and soCialize in person Socializing has a powerful effect on peoples brain and body. Being around people improves mood, posture and alertness. drink more water Water moisturizes your lungs, increases your metabolism and detoxies your body. avoid people who drain your enerGy Negative people literally zap your energy from you. When someone complains or blames constantly, walk quickly in the opposite direction. MS&F
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PROWORKOUT
By Jaime Cash, IFBB Pro
GET A PRO CHEST

Round Five! This month's get-ready-for-the-stage workout is all about how to build more density in your chest! Ready? GO!
ow its time to focus on adding some density to the chest. By targeting the chest, you will also 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. You can try compound sets to overload your muscles and increase the intensity or super-set each exercise to put the burn on the anterior deltoids and triceps. Get after it and dont forget your post-workout supplements to promote the best recovery possible!
Flat Bench Press with Barbell

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.
B
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Photography by Brett Seeley, BrettSeeleyPhoto.com
one arm pushup using medicine Ball

Grab a heavy medicine ball. Assume a pushup start position (legs can either be together or you can do a wide leg stance). Place one hand on the ball and the other on the oor. With abs engaged, lower yourself down into the pushup. PRO TIP: Keep head neutral with the spine, core tight and don't lift hips toward ceiling. Do 3 sets for max reps.
A B B
standing upper cable crossovers

Adjust cable pulley system to high level with two handles. Grab handles and 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.
Try compound seTs To overload your muscles and increase The inTensiTy or super-seT each exercise To really Feel The Burn!
incline dumbbell Fly
Adjust a at bench up to 30-45 degrees. Position legs apart to assist with stabilizing the low back against the bench. Bring dumbbells up to start position. Bring arms down to form an angle that does not go past your shoulder joints. Drive hands straight up as you return to start, keeping a slight bend in your elbows. PRO TIP: Open up the chest and pull shoulder blades back and together as arms move away from the body. Rotate the thumbs to point back to change the tension on the clavicular part of the pectoralis muscle. Do 3 sets of 12-15 reps.
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AUGUST 2012
NATURALLY SLIM
By Don Dona, 2011 MaxForm Life Challenge Champion
his favorite places to eat: Outback Steakhouse, Chilis, Applebees and KFC. They download the menus from the Internet and put it all together. Doing this means Larry does not even have to look at the menu because he knows what he is going to eat before he sits down.
Angie Nipper acknowledges that we
STAYING ON TRACK THIS SUMMER
are the ones in control of what we put in our mouths. As its all about being prepared, she keeps a few of her favorite healthy snacks, like protein shakes and almonds, with her at all times. She also reviews online menus before dining out.
Doug from Woodland, California says
n August 1, my wife Darla and I will be celebrating our 25th wedding anniversary. We have decided to load up the car and travel to Las Vegas and California. We have chosen several Max Muscle stores to visit on our way. This will be the rst time since the 2011 MaxForm Life Challenge that I will be gone longer than a couple of days. In trying to gure out how to juggle my workouts and eating while on the road, I have come up with a few ideas. The rst one addresses my workouts: Ill take my laptop and my Power90 workout DVDs to do in my hotel room. While I can always run, weight lifting workouts may be limited due to availability of equipment. Given that a big part of our time will be spent driving, I also have to consider the amount of time available to work out. To nd some answers for other workout options and healthy eating strategies, I turned to my Max Muscle family at MyMaxMuscle.com and asked those who travel for business or vacation for help. Some of the responses I received are listed here:
that working as a truck driver and not pre-planning led to his poor eating habits. Now he packs all his protein and supplements in plastic baggies and packs four meals in a cooler so he can eat every three hours. Doug says you just have to plan ahead and make healthy food choices. Since the end of January, Doug has lost 74 pounds with planning ahead. He also quotes my good friend and MyMaxMuscle staple Troy Hall who has often said, Plan your work and work your plan. When traveling, here are some things to consider:
Plan ahead Pack in advance Make smart restaurant choices
Larry Anderson states that he
chooses hotels close to the gyms he can use. For his meal plan, he consults with Dave at Max Muscle Parker, Colorado prior to his trips. Together, they plan his meals from
by choosing lean protein and fresh vegetables Take quick and easy healthy snacks with you Scope out local gyms Pack workout DVDs and resistance bands Be creative and nd different ways to exercise My wife and I are planning to visit some of the theme parks while in California. One of them has a power walk every day before the park opens. With that available, there is no reason to neglect an exercise routine while on vacation. Darla and I will be on the road for 16 days. I am excited about visiting some of the different Max Muscle stores along the way and putting the ideas that the Max Muscle community have given me to the test. MS&F
Find Don Dona and other like-minded individuals on MyMaxMuscle.com.
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EVERYDAYHEROES
By Rochelle Marapao
They Got the Beat! YEaH!

A hard-working Max Muscle franchisee, a Team Max Bikini competitor and a 44-yearold Max Muscle father of two all show that you can live t and healthy with loads of energy.
Heather Noelle Richards, 31, Bellevue, WA
Max Muscle Home Base: Franchisee of Max Muscle Bellevue, WA Max Muscle Supplements of Choice: Max Vit-Acell Energy, Glutamine, BCAA, Kre-alkalyn Sports: Water and snow sports, gure competitor
eve all done it. We complain about not having enough time in a day to accomplish everything we need to, whether its eating healthier, exercising or completing tasks on our to-do lists. Meet three Max Muscle advocates whove found ways to reach their goals and exceed their own expectations!
Heather Noelle Noey Richards, 31, is proof that you can do it all and do it well. A Max Muscle franchisee, personal trainer and NPC Figure competitor, she is passionate about tness and helping people reach their goals. The secret, she says, is nding a happy balance, which isnt always easy. Its difcult and its something that I struggle with every single day. I just try my best at everything I do, Richards admits. Richards grew up in Idaho and Arizona, but has lived in the Seattle area for the past 10 years. A water baby, she enjoys wake surng and water skiing, but also grew
Photo by Joseph Lindstrom/Kailas Images
AUGUST 2012
customer her undivided attention. Its wonderful owning a up loving snow sports. She began her store with her. She is an inspiration. career in advertising and marketing When asked about her boundless energy, Richards and followed her passion for tness. A shares her secret: Max Vit-Acell Energy. I could sell it friend introduced her to the Max Muscle to just about anyone based on my love for this product brand and three years ago, she and her alone. Who doesnt want to boost their energy and business partner, Neil Ichiki, made the immune system naturally? she asks condently. decision to open up their own store in Having it all and doing it well is a juggling act that downtown Bellevue, Washington. most people wouldnt be able to do with the ease that Becoming a business owner changed Richards seems to possess. Even she admits that its no Richards life for the better and allows her to easy task and says, You still need to allow life to help people through nutritional knowledge happen and learn how to juggle everything and quality products. Ive always been to make it work. Its challenging at into health and tness, so one of times, but so rewarding to nd out the most rewarding things about your personal balance. These are owning a store is seeing my wise words coming from a woman customers eyes light up when who truly loves what she does. they tell me they had to go get new clothes because all of their old clothes are too big. Or when some of my high school football athletes that have gained enough Paul Wagner describes himself muscle to make the team, as driven, ambitious and goalshe shares. Its the small oriented. But it was only two moments that remind me years ago, that the happily why I do what I do. married father of two had Richards schedule is reached a low point in his denitely not for the weak life. As a former high school and is a good example of athlete, he once worked out her need to help others regularly and knew what it felt and her commitment to like to be healthy and strong. tness. Besides being at the But over the years, as the Bellevue store daily, managing her employees and making sure that operations run smoothly, she also has personal training clients scheduled in the mornings and in the evenings. Im spread pretty thin between owning a Max Muscle store and being a trainer, but I love it and wouldnt have it any other way, admits Richards. I take a lot of pride in coaching my clients in nutrition, supplementation and exercise. She has always worked out, BEFORE AFTER but Richards says that she Paul Wagner, 46, Papillion, NE really started to take it seriously Max Muscle Home Base: Papillion in 2005 when she decided Max Muscle Supplements of Choice: MaxPro to enter a competition. Why responsibilities that come Protein, FBX, ARM, Pro BCAA, CLA, CX3, 2TX, gure? I was seduced by the with adulthood took over, Cleanse & Lean drive that the competitors had taking care of himself no Special Achievement: Winner of Farrells eXtreme to get to that point. It was the longer seemed to be a Bodyshapings 2011 $10K 12-Month Challenge discipline that I wanted and the priority and knowing that commitment to a goal. I wanted took a toll on him mentally. Photo by James Patrick, JamesPatrick.com to experience that journey, she Only 44 years old at the explains. I love watching my body transition and getting my time, Wagner was by no means fat, but just did not feel t hard six-pack back during the process. Preparing mentally is and this made him unhappy. He explains, I was feeling old denitely a requirement. With each show, Im aiming to do in my body, but not my mind. I knew I was not even close to better, train harder, stick to my diet even more adamantly. t. I had made several half-hearted attempts, but realized I As a Max Muscle franchisee, Richards busy work schedule needed to make a serious change. and work ethic continues to amaze her business partner, Neil Wagner thought about his father who had passed away Ichiki. I dont know where Noey gets all that energy, he from cancer at the age of 58. My father led an unhealthy, says. Shes very knowledgeable and passionate. People love inactive lifestyle that made his ability to ght the cancer that her and no matter how busy she is, shes able to give each much harder, he says. At 58, that was only 14 years older
Fit Body Strong Mind
AUGUST 2012
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35
than I was at the time and I began to think about my two to be a pinnacle year for the hardworking Wagner. Farrells young, beautiful daughters and what their lives would be eXtreme Bodyshaping hosts an annual $10K 12-Month like if I was gone and not able to guide them through life. I Challenge where $10,000 is awarded to the member who suddenly realized there are so many people who count on me has made the most extreme body transformation over the and I wanted to be here. course of one year. After losing 21 pounds and going from Taking the rst step toward change is always the most dif19.6 percent to 8.9 percent in body fat, Wagner was named cult. Wagner joined different gyms and tried different exerthe 2011 winner. cise programs like P90X, but quickly lost interest and motivaHe admits that it wasnt easy, but one of the best rewards is tion. He needed something different. My goal was to nd a that friends, family and people whove only heard about him program and stick with it, Wagner says. I needed to nd have been inspired to start their own journey to better tness. something that was challenging and not tedious. Thats when Wagner remains humbled by his achievements and feels that he found Farrells eXtreme Bodyshaping, a tness facility in hes in the best shape of his life and plans to continue his nearby LaVista, Nebraska. healthy lifestyle. I am denitely happier, more focused and Farrells has a results-based tness program for participants relaxed, Wagner says. I feel better about myself and proud of any age, lifestyle, sex or athletic ability. The program was about what I am continuing to accomplish. Honestly, I look developed by Lance Farrell, a longtime taekwondo competitor forward to and relish physical activity now. and teacher, specically to combat obesity and to help people develop healthy lifestyle habits by incorporating the fat-burning, strengthening and endurance building aspects of competitive martial arts training into a course for regular people who arent interested in sparring or contact drills. Wagner was also drawn to Farrells eXtreme Bodyshapings mission statement: We want to inspire you to live your life with power and purpose. This statement embodied the strength and power that Wagner hoped to achieve through a t body and mind. Carol Wisecarver, was Wagners head coach and guided him through the physical and mental challenge of his life. In Wisecarver, he says, I didnt have a personal trainer, I had a coach and a mentor. She knew how to motivate and push me to the next level. The structure of their training sessions helped Wagner gain condence to believe in himself. Wagner works out six days a week: Mondays, Wednesdays and Fridays are dedicated to all-out power cardio sessions utilizing gloves and bags for 45 minutes non-stop. Tuesdays, Thursdays, and Saturdays are committed to a combination of weights and working out with resistance bands. Adds Wagner, My coach always makes the workouts challenging and changes things up so theyre never the same. The guidance, accountability and motivation are all part of the program. With Wagner on his way to achieving the physical condition hed envisioned, he knew that he could only improve by educating himself on proper nutrition. Wagner decided to visit his local Max Muscle store in Papillion, Nebraska where he met with Certied Fitness Nutrition Coach Bryan Heller. Heller took the time to answer Wagners many questions and offered suggestions to help him reach his tness goals. Bryan beTrista Anderson, 27, Salem, OR came my go-to guy. Max Muscle Home Base: Salem He adjusted my diet MM Supplements of Choice: Max Vit-Acell, and really educated Kre-alkalyn, Emerge, Cleanse & Lean, Lipo Red, me on supplements BCAA, CLA, Glutamine and nutrition. He is Achievements: 1st Place Bikini 5'6" category and a great instructor Overall Win at 2011 NPC Oregon Ironman; recently and has changed my named Team Max Athlete life, says Wagner. Last year proved
AUGUST 2012
Photo by David Aboody
Trista Anderson has got it going on. Shes a devoted fulltime 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. Being t and active are just part of Andersons DNA. As a 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 times asking before she nally decided to commit. Anderson had 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 Nivens ance won her show that Anderson had a change of heart and was convinced to step on stage. With 15 weeks to prepare and Nivens to train her, Anderson decided to enter her rst show, the 2011 NPC Oregon Ironman. In preparation, she turned to Max Muscle Salems Certied Fitness Nutrition Coach (CFNC) and store manager, Jose Robinson. I knew from the rst day I met her that she had the 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. Andersons hard work and effort in preparing for her rst show, 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 victory was an afrmation that she was on the right path and needed 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 a true champion. Trista is condent, driven and humble, 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 about her that makes 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 this opportunity! Max Muscle has been a part of my tness regimen 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.
IN THE FIGHT AGAINST POST-EXERCISE REPARED, MUSCLE FATIGUE, DO NOT ARRIVE ILL-P
ISE WITH THE MOST COMPLETE POST-EXERC CLE RECOVERY FORMULA! MUS
AUGUST 2012
WWW.MAXMUSCLE.COM
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BEAUTYPICKS
By Lisa Maiorana
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AUGUST 2012
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As a guy, picking causal shoes isnt as easy as it sounds. Mens sandals can be downright ugly. Or even worse: girly! These options offer both masculine style and long-wearing comfort.
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The Mens Authentic Original 2-Eye Salt-stained Boat Shoe brings east coast style to classic shorts and button front shirts. We love the new burnished gold color option! $90 at SperryTopsider.com
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AUGUST 2012
BIKINIKITCHEN
Grilled Veggies on a Portabello Panini (Serves 4)
2 red bell peppers, charred cup nonfat mayonnaise Fine zest of lemon 1 tablespoon fresh lemon juice 1 tablespoon fresh thyme leaves, chopped teaspoon smoked paprika teaspoon cayenne pepper Pinch sea salt and black pepper 1 medium eggplant, sliced into to -inch thick slices 2 medium zucchini, sliced lengthwise in -inch thick slices 2 medium yellow summer squash, sliced lengthwise in -inch thick slices 2 yellow or orange bell peppers, sliced in half, stems removed, seeds removed 1 large red or white onion, peeled and sliced into rings 1 tablespoons olive oil 1 tablespoons blackened seasoning or seasoning like Old Bay 1 tablespoon chopped fresh rosemary leaves, stems removed 4 portobello mushrooms, stem removed 4 hearty rosemary sprigs, for garnish
By Susan Irby
It's in t he PAN NI PANINI

Nutritional information Per Serving: Calories: 291 Fat: 14.2g Protein: 8.3g Carbohydrates: 39.1g Sodium: 210.4mg Fiber: 9.5g Cholesterol: 10mg
Copyright Susan Irby, the Bikini Chef 2012
1. Preheat grill to high heat. Place charred 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. Place vegetables 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.
Who doesnt love a good sandwich? Most of us do but the bread can be a real health and bikini-gure killer.
Not only do breads tend to carry their weight in calories, but white our is difcult 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 ll you up but with the least calories and fat possible. One portobello mushroom has,
on average, a low 22 calories with only 1 percent of those calories coming from fat. Yet, portobellos pack a huge punch when it comes to nutrients, boasting a high percentage of potassium, selenium and riboavin, which each play vital roles in proper functioning of the body. Grill portobellos and stack them high with other tasty and healthy grilled vegetables like fresh zucchini, bell peppers, summer squash and eggplant for a super-nutrient-rich sandwich that is ready in minutes. Top with avorful re-roasted red pepper remoulade made with non-fat mayonnaise or yogurt and fresh herbs. MS&F
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.
AUGUST 2012
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VITALNUTRITION
By Alissa Carpio
ARE YOU NUTTy fOR NUTs?

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 tness goals? ThINk NUTs!
TOp 9 NUTs RIchesT IN MUFAs

he 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 what nutrients 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
Monounsaturated 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 singlebonded. 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! These fats are responsible for proper cellular function, and study after study have shown
AUGUST 2012
them to be affective in treating many diseases, including heart disease, cancer and diabetes. Omega-3, also known as ALA (alphalinolenic 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 and eye 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 (dihomogamma-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. In general, 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. Fiber improves intestinal health and regularity, and can help lower cholesterol. Achenbach adds, nuts also contain no cholesterol or sodium, and are low in saturated fatty acids, essential micronutrients (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 also assists 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
Nuts iN a Nutshell!
By Christie Achenbach, RD
Inammation is part of the bodys normal response to infection and injury. However, excessive inammation can contribute to a range of acute and chronic diseases. Omega-3 polyunsaturated fatty acids (PUFAs) are potentially potent antiinammatory agents. Other benets of omega-3s include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention decit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega3s can boost the immune system. Alpha-linolenic acid (ALA) is an omega-3 fatty acid found in some nuts and seeds. ALA is the precursor to two important long-chain omega-3 fatty acids (EPA and DHA) found predominately in fatty sh. ALA converts to DHA and EPA in your body. Omega-3 is essential because it cannot be synthesized by the body and must be obtained through diet or supplementation. Good nut and seed sources of alpha-linolenic acid include axseeds, walnuts, hemp and chia seeds. Dietary Recommendations for Omega-3 Fatty Acids The American Heart Association asserts that a total daily intake of 1.5 to 3 g/day of ALA seems benecial to your health.
nWalnuts: 1 ounce (or cup)

contains 2.6 grams of ALA contain 3.2 grams of ALA contain 4.8 grams of ALA
nFlaxseed (Ground): 2 tablespoons nFlaxseed (Whole): 2 tablespoons nHemp Seeds: 2 tablespoons contain
NUTS COUSINS
1.2 grams of ALA grams of ALA
While all the information so far has been focused on nuts, it should be noted that seeds are a cousin to nuts and share many of the health-giving properties of their close relative. Delicious seeds worth mentioning include pumpkin, sunower, hemp, chia, ax, sesame and poppy. Smaller seeds, such as the latter, can easily be added to fresh salads or meat and vegetable dishes, or added to baked mufns or pancakes. 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 ground sesame seeds and is delicious in Asian-style vegetable and meat dishes or in homemade hummus. Flax and chia seeds are actually quite high in omega-3 fatty acids compared to nuts, which are typically higher in omega-6 fatty acids.
nChia seeds: 2 tablespoons contain 4
AUGUST 2012
WWW.MAXMUSCLE.COM
45
l peanut butter 3 tbsp. tahini (se same seed butter ) 3 cloves garlic, minced 1 tbsp. minced gi nger 1 cup organic ch icken or beef br oth 2 tbsp. coconut oil 1 tbsp. red wine vinegar cup honey 1tsp. sea salt tsp. pepper Optional: Dash
Asian-Style P eanut Sauce cup natura
of cayenne pepper Combine all ingre dients in a mediu m stockpot over butter liquifies low heat. Stir gently while he and all ingredie ating until pean nts are well blen ut ded. Simmer an meat, veggies or additional 5-10 homemade spring minutes. Serve wit rolls. h
functions and helps regulate metabolism, energy, mood and glucose levels. Another study by the New England Journal of Medicine found that nuts in the diet over a period of time was associated with weight loss, even more so than a diet of fruit and vegetables. On AskDrSears.com, Dr. William Sears points out that nuts contain respectable amounts of the minerals calcium, magnesium, copper, zinc and iron. The most prominent vitamin present in nuts is vitamin E. The National Institutes of Health Ofce of Dietary Supplements notes the importance of vitamin E in controlling inammation, boosting the immune system and possibly preventing certain diseases. MS&F
Add SoMe NutS to Your diet!

n Sprinkle slivered almonds or chopped cashews on a large salad n Add natural peanut butter or almond butter to your protein shake or hot bowl of oatmeal n Nosh on salted nuts as a snack to curb appetite between meals n Dip raw veggies in Asian-Style Peanut Sauce for a healthy alternative to chips and dip n Cook or bake with almond our as a substitute for grainbased ours n Drizzle walnut or peanut oil and vinegar over a salad as a delicious dressing n Mix crushed walnuts into plain yogurt and drizzle with honey
Honey-Maple Lemon Cookies

2 1/8 1 4
cups almond our (ground raw almonds) tsp. baking soda tsp. lemon zest cup honey cup maple syrup tbsp. butter
Preheat oven to 350 degrees. Melt butter and combine all ingredients in a small mixing bowl. Roll batter into balls or use a 1 tbsp. cookie scoop to portion and place on greased cookie sheet. Press to atten. Bake 10 to 15 minutes, until golden.
AUGUST 2012
FOODFOCUS
By LaRue Novick
5 Foods That Boost Energy

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.
1 2
Whole Eggs
Sure you love your egg whites, but don't forget to throw in a whole egg from time to time. Egg yolks are rich in B vitamins, which help convert food into energy. Whole eggs are a fantastic source of protein that provide long-lasting energy and help repair muscle after an intense workout so you can be back at in the gym the following day. Bonus: research has found that those who consumed two eggs and toast for breakfast lost more weight (by 65 precent) and had more energy than the control group.
Celery
Water
Three out of four Americans are chronically dehydrated today. And that's a shame because drinking enough water every day can dramatically increase physical and mental performance. "Working with athletes, especially this time of the year, I remind them over and over in regard to the power of proper hydration," said Chad Case, franchisee of the Max Muscle stores in Lincoln and Bellevue, Nebraska. "Just being dehydrated by 2 percent can cause a dip in mental and physical performance." He suggests carrying a 20-ounce water bottle around with you and relling it every 3 to 4 hours throughout the day.
Noshing on celery is a brilliant way to boost energy while conserving calories (Hello! Only 6 calories per stalk!). Packed with ber and vitamins B and C, celery also helps to balance potassium and sodium levels. Snack on celery with hummus or peanut butter to enjoy even greater energy boosts. Bonus for men: Celery can help boost testosterone, too!
Beets (and Beetroot Juice)
3
Coffee
World production of coffee is estimated at 110-120 million bags per year, according to Coffee-Satistics.com with Amercians drinking 400 million cups of java per day! The caffeine in coffee gives us that lovely "jolt" of energy we crave, helping to improve mental and physical performance. Tip: include skim milk in your coffee for more sustained energy throughout your day.
A recent study found that beetroot juice signicantly boosts workout stamina as it has a positive affects on how the body processes nitrate into nitric oxide, thus reducing the amount of oxygen burned by the body during a workout. Beets are fat free, and they're loaded with all kinds of goodies: vitamins A and C, phosphorous, magnesium, calcium, iron, potassium, niacin, biotin, ber and folic acid to detoxify the body and help produce new cells. Even if you're not working out, beets provide a burst of energy without packing on calories.
HONORABLE MENTION: One cup of blackberries contains 8 grams of ber, 62 calories and a plethora of antioxidants. Blackberries contain sugar in a natural form, which helps increase energy naturally.
AUGUST 2012
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RGIZED ENE
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IN INGREDIENTS & BENEFITS
TIME TO GET
Staying healthy and energized are critical components in accomplishing your goals. Max Muscles MAX VIT-ACELL ENERGY is a high-potency multivitamin that helps you do both.
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 the vitamin, what kind of vitamin theyre taking, if the vitamin really provides what their body needs, and if the vitamin is high quality. So what makes Max Vit-Acell Energy so special? Weve taken the best multi-vitamin on the market, Vit-Acell, and added a little kick to it. Its the perfect vitamin to start your morning with, or to perk you up in the afte afternoon because it provides an all-natural caffeine blend, eq equivalent to about a cup of coffee. As with all Max Muscle products, Max Vit-Acell Energy, w which comes in a delicious Citrus Charge avor, offers a va variety of health benets. Its abundant in the nutrients yo your body craves and needs to help with everything from im immune support to anti-aging, from energy support to ex exercise recovery. It is not a synthetically designed, cheap o one-a-day tablet that may take hours to break down. It is the gold standard of multi-vitamins and will help your bo body meet its daily needs to live your life to the fullest. Vi Vitamins and minerals play essential roles in most metabo bolic processes in our body. They act as anti-oxidants, co co-enzymes and catalysts, playing roles in a number of ch chemical reactions. Max Vit-Acell Energy is a natural liquid nu nutritional supplement that provides 100 percent or more th the Daily Values of 13 essential vitamins, including vitamins
AUGUST 2012
D and E. We also give you a high potency dose of vitamin C at 600 mg (1,000 percent Daily Value) and a full spectrum of essential minerals. It also contains a natural juice blend loaded with anti-oxidants, 100 mg of colloidal minerals and energizing herbal extracts such as green tea, ginkgo biloba, grape seed extract, ginseng, citrus bioavonoid extract, rutin powder and herperidin extract. Max Vit-Acell Energy also contains a natural kick, a caffeine blend, making it a perfect choice for your morning multivitamin. It provides 100 mg of natural caffeine (about the same amount found in a cup of Joe) coming from green coffee bean extract, guarana extract, yerba mate extract and kola extract.
riboavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and biotin. The B vitamins folic acid, pyridoxine (B6) and pantothenic acid (B5) are involved in hematopoiesis (the formation of red blood cells in living blood). Additional energy support comes from a high potency shot of vitamin B12. Each of the B vitamins is important for maintaining high energy levels and is delivered in liquid form for fast and optimal absorption. Because B vitamins are water soluble, they are lost through sweat and other bodily functions and must be replenished frequently.
JOint SuPPOrt
Anti-OxidAnt POwer
Anti-oxidants and polyphenols such as grape seed extract, green tea extract, orange juice concentrate, apple juice concentrate, white grape juice concentrate, pineapple juice concentrate, passion fruit concentrate, mango juice concentrate, and citrus bioavonoids are included in Max Vit-Acell Energy. In addition to the antioxidants previously listed, Max Vit-Acell Energy also provides vitamins C and E, two vitamins that boast powerful anti-oxidant protection. These anti-oxidants provide protection for our bodies, offering many health benets such as: Neutralizing the negative effects free radicals Enhancing energy Providing anti-aging benets Assisting in detoxication processes Promoting immune system health Improving cardiovascular function Fighting inammation after strenuous exercise Max Vit-Acell Energy contains 2 grams of the amino acid glycine. In studies, glycine has shown to increase levels of human growth hormone and is also one of the amino acids involved in detoxication. Glycine is used in muscles to help convert glucose into energy. Ginkgo Biloba and Korean Ginseng are included to energize the mind and body.
Max Vit-Acell Energy contains 500 mg of glucosamine. In addition to its structural role in connective tissue, glucosamine sulfate supports the youthful elasticity of skin, arteries, veins and heart valves. Oral supplementation of glucosamine is highly recommended for damaged connective tissue. Studies show that glucosamine has helped individuals with osteoarthritis, and other chronic degenerative articular disorders. Longterm, glucosamine has been shown to be more effective than ibuprofen in treatment of osteoarthritis of the knees, and with the additional benets we get from supplementation, it is a great product to take daily.
As we are increasingly exposed to higher levels of toxins in the air we breathe, the foods we eat and the water we drink, 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 VitAcell Energy are available at your local Max Muscle store. Stop by and try one today. MS&F
BOnuS! taking a
liquid vitamin offers even more benets such as:
Better Absorption Super Concentrated Formula Easier to Swallow Better Utilization
AUGUST 2012
'B' GreAt
B vitamins are involved in many metabolic functions. The B vitamins involved in energy metabolism are thiamin (B1),
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57
ATTENTION!
IDEAL 2:1:1 RATIO OF LEUCINE, I ATIO LEUCINE
OFFICIAL PRODUCTS OF MAXFORMATION ATIO ON LIFE CHALLENGE. BE GREAT! !
ISOLEUCINE AND VALINE E
PRO BCAA is 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 energy fuels 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)
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
ASKDR.HARVEY
By Dr. Phil Harvey, PhD, RD, FACN
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 with your testosterone levels.
Will the Femme Lean & Balance capsules affect birth control? Edith Arriaga
Q&A with
Q A
Dr. Harvey
How long should or could you take 2Tx? Is it something that once I stop taking, I lose the effect. I am a 53year-old male. Greg Maloney
At 53 years of age, I would suggest having your testosterone levels tested to establish a baseline. 2Tx can be taken for an extended period of time (years) and should be effective without any negative side effects. I would recommend periodically checking your testosterone levels, perhaps every 6 months, to make sure the product is performing. You should coordinate these tests with your doctor 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 phenomenon that can be seen with synthetic hormone drugs called "negative feedback inhibition." Simply put, negative feedback inhibition 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 feedback
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 Isoavones can interfere with birth control pills. Since Femme Lean & Balance contains Soy Isoavones, I would recommend discussing this question with your doctor or pharmacist. We do have many other options in the weight loss supplement category, both nonstimulating 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
Q A
Specially Formulated Weight Control & Hormone Balance For HER.
maxmuscle.com
AUGUST 2012
As our newest weight loss/fat burner supplement, LipoRed was not developed as a workout product. It is very powerful with a one capsule serving 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 recommend 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 support. In terms of non-stimulating weight loss products, I would recommend products 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
Got a question for Dr. Harvey? Email it to him at drphil@maxmuscle.com.

Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientic Ofcer for Max Muscle. A leading expert in nutritional biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
PLATINUM PREMIERE
GOLD
SILVER
HIGH PERFORMANCE NUTRITION PACIFIC HERBS EVOGEN BLENDER BOTTLES

The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the Food & Drug Administration.
WHAT'SHOT T SHOT
Forget the sugar-laden energy inducing drinks of old. Instead, reach for the rst 100 percent all natural, vegetarian approved organic beverage: SCHECkTER'S ORgaNiCENERgY. Launched at Whole Foods, Target and other regional stores, this energy booster is free of synthetic caffeine, articial sweeteners, colorants, avorings and perservaties. Visit SchecktersOrganic.com for more information.
GIVE ME WINGS
WORKOUT COMPANION
NO MORE EXCUSES
Ready to start a Max Muscle nutrition plan, but not sure how you're going to be able to pack all the great food and supplements you'll need each day? 6-Pack Fitness' DURUS 300 bag boasts zero spilling, no plastic bags and total organizational function. Now you can get all the food and supplements you need in an easy-to-carry, top notch bag! No more excuses! Sold in Max Muscle stores nationwide. For more info, visit SixPackBags.com.
Fuse Science Inc.s ENERJEL boasts a proprietary formulation that helps address site-specic muscle fatigue and helps you feel energized to continue exercising. Just roll on ENERJEL and feel the difference as it absorbs into your skin, delivering sustained relief and an energized feeling. By using this product pre-game and post-injury, the goal is to help athletes and individuals deliver a more intense performance with shorter recovery time. Visit PoweredByFuse.com for more information.
COMPLETE PERFECTION
Max Muscle's C.O.M.P. delivers an advanced precision hybrid of multiple high quality proteins featuring Whey Protein Concentrate (80 percent). This unique formula is comprised of all essential and non-essential proteinogenic amino acids and is naturally rich in branched-chain amino acids and glutamine. C.O.M.P. comes in two delicious avors (chocolate and vanilla) and is ideal to use before exercise, during exercise, after exercise, in-between meals and as a bedtime supplement. COMING SOON to a Max Muscle near you!
Sometimes you just want something more than a protein shake. Something rich and creamy. Something that won't break your diet bank. And you want it STAT! Introducing MHP's POwER Pak PUDDiNg in chocolate and vanilla creme. Savor this delicious pudding and revel in the fact that you're getting 30 grams of high quality protein, no sugar, 9 carbs all for only 190 calories! The new ready-to-eat Power Pak pudding is lactose free and gluten free. Sold in Max Muscle stores across the nation.
CREAMY GOODNESS & GOOD FOR YOU, TOO!
AUGUST 2012
NEW W
FAT INCINE INCINERA
Team Max Muscle Athlete, NPC Bikini Competitor, Emerge Junkie
Amber Orton
ATING MOOD ENHANCING ENERGIZING
EMERGE will help you lose weight, curb your appetite, increase your energy, improve your mental focus and enhance your mood. Emerge comes in a variety of delicious flavors and mixes instantly with water. Its the perfect drink to start your day or jump-start your workout!
Promotes Appetite Suppression and Weight Loss Stimulates Fat Metabolism Enhances Mood, Alertness and Focus
Come in Today & Try our Watermelon Splash & Tangerine Dream.
2 NEWEST FLAVORS!
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Franchise Opportunities Available!
NEW
WEIGHT LOSS BREAKTHROUGH IN TARGETED FAT LOSS!
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Max Sports & Fitness - August 2012

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LIQUID ENERGY

THE ENERGY ISSUE

NUTTY FoR NUTS?

Bye-Bye Sluggishness Hello Vivacity Try Zumba Fitness

FEEL YOUthFUL AGAIN WIth 2tX

tIPS tO BOOSt YOUR ENERGY

Foods That Increase Energy Naturally

how to Eat Right And Work Out oN VACATIoN

MaxForm Champ Shares Tips pg. 32

MAxMUSClE CoM MAxMUSClE.CoM

ON VIT-ACELL ENERGY, ADVANCED LIQUID NUTRITION!

Available Exclusively at:

AUGUST 2012 ISSUE 165

24 Jump! Jump! Jump!

28 24 Ways To Boost Energy

44 Nutty for Nuts

48 Foods That Boost

with Cleanse & Lean Advanced!

THE ENERGY ISSUE

NUTTY FoR NUTS?

Bye-Bye Sluggishness Hello Vivacity Try Zumba Fitness

FEEL YOUthFUL AGAIN WIth 2tX

tIPS tO BOOSt YOUR ENERGY

AVAILABLE EXCLUSIVELY AT:

5Foods That Increase Energy Naturally

how to Eat Right And Work Out oN VACATIoN

MaxForm Champ Shares Tips pg. 32

MAxMUSClE CoM MAxMUSClE.CoM

Turn Your Passion Into Your Profession

JOIN THE WINNING TEAM!

LaRue Novick is Editor in Chief and Creative Director of MS&F.

DE DELAYS ONSET OF MUSCLE FATIGUE!

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MAxFOrM chAMPION ANNOuNced SOON!

FBxxx AS hArd-cOre AS IT GeTS!

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LIKE US FOR A CHANCE TO WIN FREE PRODUCT!

TRACK & FIELD

ENTRATED PRE-WORKOUT IGNITER!

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*As compared to leading brands.

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Maria Kang graduated with two

Shannon Dougherty received her

Phillip W. Harvey, PhD, RD,

Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

FIGHTER, TEACHER, INSPIRATION

For Any Fitness Journey

Blast Your Bi's tone Your tri's

AdvAnces in sports Medicine

(Shrimp Recipe Inside!)

Get Motivated to Run 5 Stretching Moves Benets of Trail Running

For Men & Women

Allison Smith, Phoenix, Arizona

Artie Quaranta, Franchisee, Max Muscle, Wilmington, North Carolina

NOT JUST ANOTHER SPORTS NUTRITION STORE

Linda Machado; photo by Jeff Binns

Jessy Hankins, via response to Facebook post

By Joe Wells, Max Muscle Founder and CEO

SUPER ENERGY SHAKE