August 2011 Max Magazine

FREE!
Compl iments of:

AUGUST 2011 www.maxmuscle.com
Ways To
Exercise
Safely
in the
Summer
Heat
pg. 16
6
ARE YOU
SUFFERING FROM
ADRENAL
FATIGUE?
5
OBSTACLES
TO OVERCOME
JUST FOR MEN:
WHAT
ARE
YOUR
NAILS
SCULPT
TONED
CURVES
GET MORE
FROM YOUR
WORKOUTS!
pg. 58
WITHOUT
THE DAIRY
IN 7 MOVES
SAYING
ABOUT YOU? pg. 44
CALCIUM
(Recipe inside!) pg. 52
TAKE OUR QUIZ!
ON THE ROAD TO FITNESS
MAX MUSCLE Customers get results!
Check out the
2011 MaxFormation Top 25!
See their stories and more online at
maxmuscle.com!
With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
with a MAX MUSCLE
Customized Nutrition Plan
The gym is full of people who work out every single day
and are still not meeting their goals. The most
important part that is often overlooked
is proper nutrition.
A MAX MUSCLE customized nutrition
plan is the only proven way to get results
every time. A Certified Fitness Nutrition
Coach will tailor the right plan
specifically for you. At MAX MUSCLE, you will
be able to benefit from the knowledge of our team of
experts. Visit a MAX MUSCLE store and get started
today. At MAX MUSCLE, our goal is getting you results.
Deanne lost 36 lbs!
Charles lost 64 lbs!
Erin lost 55 lbs!
2 WWW.MAXMUSCLE.COM AUGUST 2011
time achieving your tness
goals, here are some tips for
how to come out on top.
HEROES
34
High Achievers
Inspiring Max Muscle customers
whose dedication to hard
work is really paying off.
IMAGE
40
Better in Blue
If blue is your favorite color,
then youre in luck. Check out
these blue beauties.
42 The Right Stuff
Get great hair, guys, with the
right gel for your hair type.
44 If Nails Could Talk
Your ngernails have a lot to say
about your health. Find out here.
AUGUST 2011 lSSUE 153
28
CONTENTS
HEALTH
16 Tired But Wired?
Feeling exhausted and over-
whelmed? Many doctors miss
this diagnosis. Could you be
suffering from adrenal fatigue?
FITNESS
24
Sexy & Symmetrical

Mom and tness model
Kim Dolan Leto shares a band
workout to help you create
curves and symmetry.
28
Summer Safety
Just because its blazing hot
out there, doesnt mean you
still cant enjoy outdoor activi-
ties. Here are some tips for
protecting yourself.
32
Get in the Game

Guys, if youre having a tough
16
40
24
Check out this and
other fun products in
vari ous shades
of blue!
3 AUGUST 2011 WWW.MAXMUSCLE.COM
SPOTLIGHT
46 Celebrating 20 Years
Max Muscle celebrates 20 years
this year. We asked some of the
Max Muscle franchisees to share
their thoughts on being part of the
Max Muscle legacy.
NUTRITION
50 Got Grill?
Summer and fall are great times
of the year for grilling in the
backyard or for those tailgating
parties. Become a better grill
master with these tips.
52 Bikini Kitchen
Maybe youre lactose intolerant or
maybe you just dont like dairy, but
you still need calcium. Heres how
to get it without the dairy.
CUTTING EDGE
54 Get a Boost
Max Muscles 2TX is what you
need to feel young again. Boost
COVER STORIES
Cover Photography:
James Patrick
www.portfoliopatrick.com
Model: Kim Dolan Leto
www.kimdolanleto.com
Hair & Make-up: Allison Pynn
www.allisonpynn.com
Apparel: Elisabetta Rogiani
www.rogiani.com
Check us out
online at
maxsportsandtness.com
54
52
energy and testosterone with this
tested and safe product for men.
COLUMNS
14 Forever Young
22 Jock Doc
30 Better Life
36 Shape Yourself
58 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
8 President's
Point
10 Contributors
12 Feedback
20 Health Update
62 Hot Picks
For more information or to find the store nearest you, visit us online at
maxmuscle.com
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AUGUST 2011 www.maxmuscle.com
Ways To
Exercise
Safely
in the
Summer
Heat
pg. 16
6
ARE YOU
SUFFERING FROM
ADRENAL
FATIGUE?
5
OBSTACLES
TO OVERCOME
JUST FOR MEN:
WHAT
ARE
YOUR
NAILS
SCULPT
TONED
CURVES
GET MORE
FROM YOUR
WORKOUTS!
pg. 58
WITHOUT
THE DAIRY
IN 7 MOVES
SAYING
ABOUT YOU? pg. 44 CALCIUM
(Recipe inside!) pg. 52
TAKE OUR QUIZ!
ON THE ROAD TO FITNESS
Have a good hair

day every day with
the right gel for
your hair.
42
ONE OF THE
reasons I love my job
as Editor in Chief of
Max Sports & Fitness
so incredibly much is
all the great stories
we get to publish
about real people
who've experienced
real results. Their
dedication to losing
weight and living a t
and healthy lifestyle,
which isn't always
easy, is truly inspiring. Consider this month's cover mod-
el, 42-year-old Kim Dolan Leto. After taking some time off
from tness competitions and modeling to give birth to a
darling daughter and be there for her exclusively, Kim is
back in phenomenal shape and is now a true role model
for moms everywhere. Hats off to you, Kim! And hats off
to our photographer, James Patrick, who captured Kim's
stunning beauty, not only for the cover but for her work-
out article on pages 24-26.
In addition to Kim, there are other success stories in
this magazine. Browse through our Feedback section
(pgs. 12-13) each month and you'll nd inspiring letters
from Max Muscle customers who have changed their
lives for the better. Turn to our "Winner's Circle" article
(pgs. 34-35) to read about more Max Muscle customers
who are giving it all they've got to come out on top of
their sports and various competitions.
If you want to be like these people, there is no time like
the present. We always have relevant articles and helpful
information in MS&F to help you get there. Last month,
we featured common roadblocks women face and how
to overcome them. This month, we're featuring one for
the guys (pgs. 32-33). Be sure to check it out.
One important article not to miss in this issue is the
one on adrenal fatigue. Many doctors misdiagnose this
syndrome, and if you're living with it, then you know the
havoc it is wreaking in your life (pgs. 16-19). Take the
quiz on page 19 to see if you might be suffering from
adrenal fatigue.
One column you must absolutely read is Maria Kang's
Shape Yourself on page 30. She asks the all important
question: When will you get tired of being sick?
Until next time,
LaRue Novick is Editor in Chief and Creative Director
of MS&F Magazine. E-mail her at editor@maxmuscle.com.
L
a
R
ue N
ovick
Are You Ready
FOR YOUR CLOSE-UP?
Internationally published photographer
Mike Byerly specializing in ...
z
Beauty
z
Fashion
z
Fitness
NOW BOOKING for commercial and
portfolio photography projects
www.mikebyerlyphoto.com
Mike Byerly
Photography
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As an athlete, your body demands fuel to help you
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Pro 360 is game time nutrition so When You're Ready
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FOLLOW US ON:
With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
**See store for details. Cannot be combined with Frequent Buyer Points or any other offers. Must present coupon at time of purchase. All offers expire September 30, 2011.
MAX MUSCLE IS
CELEBRATING
20 YEARS
OF HELPING YOU ACHIEVE YOUR
HEALTH AND FITNESS GOALS!
Be one of the first 20 customers in July, August
or September to purchase any Max Muscle
product of $20.00 or more and get a "20 Years
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Sean Greene is president of Max Muscle
and executive editor of Max Sports & Fitness Magazine.
E-mail him at sean@maxmuscle.com
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director LaRue Novick
Science Editor Phil Harvey, PhD, RD, FACN
Copy Proofreader Tariq Ahmad
Max Sports & Fitness Magazine
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.maxsportsandfitness.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.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Maria Adelus
Linda Hepler Joe Wells Dr. Phil Harvey
Lisa Moretti Gina Ostarly Maria Kang
Joshua Dove Susan Irby Patrick Cunningham
James Patrick Frank Fontanilla Isaac Hinds
Gregg Evan
Advisory Board
Contributing Writers
Rand McClain, DO Ron Higuera, DC, MS, ART
John Platero, CPT, RTSM Robert Goldman, DO, PhD
Gary Brazina, MD, FACS Charles Poliquin, BS, MS
WE DELIVER MORE
In an industry that focuses
more on selling products
than helping people achieve
results, Max Muscle Sports
Nutrition (MM) stores were
the rst to offer Customized
Nutrition Planning. To
support customized nutrition
planning for MM customers,
we also were the rst
nutrition retailer to make the
commitment to education
and training by partnering
with the National Exercise
Sports Trainers Association
(NESTA) to create the Max
Muscle Certied Fitness Nutrition Coach (CFNC) program. It is
now a requirement that every Max Muscle franchisee become
a CFNC to ensure that every Max Muscle customer is given the
very best advice when it comes to achieving his or her health
and tness goals.
Weve always had a saying in our company that trickles down
through our training programs: We dont sell, we educate.
We are rm believers in the theory that if you teach people
the right way to do something, they will understand why we
are recommending certain products to them, and in the long
run they will get better results and succeed in achieving their
goals. We also subscribe to the theory that you should be able
to try something before you buy it, so no matter what MM store
you shop at, you can always try whatever MM product you are
interested in before you spend your money to buy it.
The passion that MM franchisees all share is another important
benet for our customers. Every MM franchisee lives the
lifestyle. Most weekends you will nd MM franchisees running
marathons, competing in tness events, conducting nutrition
seminars or doing some other tness-related activity because
they love it. This passion comes across in their stores when
they are helping their customers. We are very proud of the fact
that we practice what we preach and love what we do. It is this
passion and energy that translates through to our customers,
and its that authenticity that keeps them coming back over and
over again.
The nal and probably most important part of the equation is
the quality of MM products. Without the focus and commitment
to the quality of each and every product, none of the other
things we do would matter as much. Our commitment to quality
guarantee is at the front of every MM store counter and goes
into detail the process we go through, from purchasing our own
ingredients all the way through to where we have our products
made. The Quality Ingredients Guarantee (QIG) seal is on every
MM product and is our commitment to you. This is why our MM
franchisees are so passionate and believe so strongly in what
they do because they know they can feel condent in standing
behind the line of MM products. They know these products get
their customers results.
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
**See store for details. Cannot be combined with Frequent Buyer Points or any other offers.
Must present coupon at time of purchase.
Endurance athletes require effective
formulations based on sound science to
support exercise demands. EnduroMax,
by Max Muscle Sports Nutrition, is an
advanced endurance formula created to meet
those demands. EnduroMax is based on
strong scientific evidence and modeled after
the newest American College of Sports
Medicine (ACSM) guidelines for fluid and
electrolyte replacement during exercise.
EnduroMax provides the proper ratio of
electrolytes, amino acids, metabolic cofactors
and antioxidants that your body needs to
support optimal performance.
If you are a serious athlete that wants an
advantage over your competition, stop by
your local Max Muscle store today for a
free sample before your next race or event.
SAVE
ON YOUR PURCHASE OF
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IN-STORE ONLY COUPON. EXPIRES AUGUST 31, 2011
Abby Hoeffner has been writing
since age 5. The itch to write would
strike so terribly that before she could
continue her current task, pen would
have meet paper. Countless journals
were lled with short stories, poems and
her innermost thoughts. An advertising
degree from Southern Methodist
University and several jobs later, shes
now the editor of Living Magazine, the
largest regional lifestyle publication in
Texas, and is blessed to make a living
doing what she loves: writing.
James Patrick earned his
bachelors in journalism from the
University of Arizona and has been
a contributing photographer and
writer for multiple tness publications
throughout the United States, Canada
and internationally. He has received
multiple ADDY Awards from the
American Advertising Federation for
color photography. His photography
work and regular writings appear on his
website at www.portfoliopatrick.com
Patrick Cunningham, CFNS,
CPT is a certied sports nutritionist and
certied personal trainer who specializes
in the healthy integration of nutrition and
exercise. He is the store manager and
certied tness nutrition coach at the
Pearl District Max Muscle in Portland,
Oregon. He is an active member of the
National Strength and Conditioning
Association, a writer, motivational speaker
and tness expert. For more information,
visit www.maxmusclepearl.com.
maxmuscle.com
Max Muscle Sports Nutrition (MMSN), is
pleosed lo lnlroduce L*lC/ lor odulls lo help
susloln moxlmum llver deloxlllcollon ond
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ond hlghly concenlroled herbs ond nulroceullcals
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Lisa Moretti took the leap of faith
and left her oh-so-glamorous (NOT!)
career as a TV producer to do what
she loves: write about health, tness,
natural remedies, travel, food and dogs
sometimes all at once! Five years in
and its working out pretty well, but she
cautions that hitting the reset button on
life is not for the faint of heart. She is
known as the Martha Stewart of dogs
and her dogs are quite sure she is the
best dog chef in the world.
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GET
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IN THE
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MAX MUSCLE
CUSTOMERS GET
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BANISH
BACK PAIN
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MODEL
Tips from the Pros ( (
Max Muscle Celebrates 20 Years! pg. 44
If I may say this, I like
that Max Sports & Fitness
is not afraid to diversify
its covers and tness
professionals. I was already
a fan of Natalie (Minh), but
now Im a Frank Jones fan.
Seriously, those abs of his
are just sick!
Jimmy Smith
Garland, Texas
Thank you Max Muscle for
showing me the way to a
happier and healthier life! I
walked into my local store in
Bettendorf, Iowa (owned by
Scott Herkes and his wife) in
September 2010 weighing
190.5 pounds with 41
percent body fat. I walked
out today (June 29) weighing
135.5 pounds with 17.2
percent body fat. Not only did
the Herkes show me how to
eat properly, but they were my
friends along the way. Never
once did I feel pressured to buy
products that I did not need. This is what sets Max Muscle apart from the other supplement
stores in my area. I thank you from the bottom of my heart for adding years to my life!
Erin Keith, 32
Bettendorf, Iowa
FINALLY GOT IT RIGHT!
I LOST 55
POUNDS!
I spent many years being obese, chronically depressed and unhealthy. I
started to gain weight when I was 16 years old. By the time I got married
at age 22, I weighed 200 pounds. As a result of my obesity, I suffered
many miscarriages that contributed to even more weight gain and chronic
depression. By the time I was 26, I nally gave birth to my rst child and
gained an additional 40 pounds in the process. I had two more children and
blossomed up to 265 pounds after the birth of my third child.
I had tried almost every diet out there. I would sometimes lose about 30
to 40 pounds only to fall off of the wagon and gain more weight back than I
started with. I was so discouraged. Finally, in 2007, I decided once
more to try my luck at losing weight. But this time, I decided
to do something completely different. I did not diet per se.
Instead, I adopted new lifestyle changes and started eating
clean combined with doing resistance training. I started
supplementing my nutrition with protein and other pre
and post workout supplements.
In my rst year, I lost 70 pounds. The following
year I lost the remainder. I lost a total of 126 pounds
naturally without the use of pills, potions, surgeries
or gimmick diets. My personal journey inspired me to
become a personal trainer and tness nutritionist so
that I may help others like me. I maintain my own
private tness studio as well as contract with Snap
Fitness. I have helped many people achieve their
weight loss and health goals in my profession.
Max Muscle in Longmont, Colorado has been
an invaluable resource to me and my clients. The
owner, Scott Hinsch, and his employees are very
knowledgeable and have been an asset to my
business by assisting me and my clients during
our purchases of needed supplements. They are
always available to answer any questions and
are very good about recommending new products
and offering samples to me so that I can pass the
information along to my clients. I am proud to be
a Max Muscle Preferred Trainer for this area.
Shelly Porcaro, 38
Firestone, Colorado
Photo by Isaac Hinds -
Lift Studios/HARDBODY.com
Before After
GOT SOMETHING TO SHARE?
Send all comments, photos and/or testimonials to: editor@maxmuscle.com
2010 MAXFORMATION CONTESTANT
STILL GOING STRONG
I just wanted to update you all on my progress since being a contestant in the
2010 MaxFormation contest. I continued to train and still use my favorite IsoExtreme
protein. I have competed in three gure competitions: NPC Border States (9th in
masters 35+, 11th in open), NPC San Diego Championships (3rd in open, 5th in
masters) and most recently, last Saturday I entered the NPC Southern California and
Armed Forces contests. I took home an overall win and a sword! I won 1st place in
the open class and overall in the Armed Forces and I also won 1st place in the open
class in the NPC Southern California as well as a 2nd place in the masters 35+.
This Saturday I will be competing in the NPC West Coast Classic. I just wanted
to share this great news with you. I am so grateful that I participated in the 2010
MaxFormation contest because it really gave me the foundation to be able to move
forward and start competing.
During the MaxFormation contest I learned how to eat clean and I also learned
how to manage my time so that I could maintain a consistent workout schedule.
I also learned how important it is to use good quality supplements. I have been
working with a professional nutrition coach since January with very specic meal
and workout plans. I still use my Max Muscle proteins. In fact, I will be stopping by
the La Jolla, California store soon to stock up.
It took me a couple of years before I had the courage to enter the MaxFormation
contest. Then when I nally decided to go ahead and enter, I was ashamed to post
my before pictures. I browsed through the myMaxMuscle site and discovered that
there were other members on the site who also had some reservations about posting
their pictures. I went ahead and posted them and it was at that moment that I knew
there was no turning back. I was determined to get in shape and nish strong. It
was great meeting other members from the site and I still keep in touch with some of
them. Throughout the contest we gave each other advice and much needed support.
I will be forever grateful to Max Muscle for changing my life. I know that if I hadnt
entered the MaxFormation contest last year, I would never be where I am at today.
And Im still training and eating clean with no intentions of ever turning back.

May Strickland, 44
Chula Vista, California
maxmuscle.com
Q
U
A
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R
A

C
U
T
S

C
O
M
P
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T
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F
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Before
After
By Joe Wells, Max Muscle Founder
and CEO
maxmuscle.com
ESSENTIAL FATTY ACID COMPLEX
RICH IN OMEGA 3, 6 AND 9
SLOW DOWN THE
AGING PROCESS
w
it
h

o
m
e
g
a
-
3
O
mega 3 fatty acids (a.k.a. sh oil)
have numerous health benets.
Certain sh, such as salmon,
are high in omega 3s, more specically
known as eicosapentaenoic acid (EPA)
and decosahexaenoic acid (DHA). We
all want to enjoy the benets, but many
of us are hesitant to try sh oil because,
who wants to have sh breath all day?
Please rest assured that you can enjoy the
benets of omega 3s and not have every
cat in town following you around. Before
we go into your options, lets explore
more of the great benets these amazing
nutrients have to offer.
Recently we have seen many studies
and reports detailing
the benets of DHA/
EPA. These omega
3s are found in large
concentrations within
the brain and retina of
kids as well as adults.
Studies have shown
that getting adequate
amounts can improve
brain development
and can even help
with Attention Decit
Disorder (ADD). Any
time we can help
nourish the brain, it is
benecial as we age.
The brain wants to
slow down, just like
the rest of our bodies.
So as we nourish our
bodies, we need to nourish our brain and
omega 3s are a great brain supplement.
Omega 3s have also been proven
to lower bad cholesterol. To many of
us middle-aged individuals, this is a
huge benet. When we have high bad
cholesterol, heart arteries form plaque and
this can lead to heart disease, stroke, poor
circulation and eventually death. Taking
care of our arteries is extremely important
to our overall health. Blood is the fuel for
the entire body and we need to make sure
the pathways that deliver this fuel are
well maintained. In my opinion, omega 3s
should be taken by everyone ages 40 and
older.
Did you know that inammation is one
of the leading symptoms to most diseases
and eventually death? Omega 3s also help
reduce inammation within our bodies.
Heart disease, cancer, autoimmune
diseases, psoriasis and Alzheimers have
a common side effect of pro-inammatory
markers. And lets not forget the old aging
culprit called arthritis. Omega 3s minimize
the inammation associated with arthritis.
A couple of good side effects happen
when you reduce inammation associated
with arthritis, an increase of joint mobility
and the reduction of pain. Omega 3s help
reduce inammation
by preventing the
production of pro-
inflammatory-signaling
molecules. This may
help to prevent serious
illness associated with
inammation. Anytime
we can control or reduce
inammation within our
bodies, we are assisting
our bodies in preventing
disease and, of course,
living longer.
Im pretty sure most
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and liquid products
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avored sh oil product is literally an easy
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Stress Its Killer!
We all know life these days is stressful thats a given. But did
you know that there are many stressors in your life you probably
dont even identify as contributing to your overload? A little bit
of stress is healthy for our bodies, our immune systems and
even our skeletal systems. But the stress level most of us live
with daily is totally over the top! Consider some of these things
when you are taking a quick inventory of your stress level:
Do you have lots of physical stress? This includes things like
overwork, lack of sleep and athletic over-training.
Do you have chemical stress? Theres all that stuff in the
environment, but this also includes allergies, foods that cause
an inammatory response, processed sugar and carbs, chemical
calories, food additives, food substitutes (like Splenda and
Equal), caffeine and energy drinks along with naturally occurring
TIRED
BUT
WIRED?
O
One of the most common but often
undiagnosed health problems in America
leaves more than 85 percent of us feeling
exhausted, overwhelmed and over-
medicated. Todays doctors miss this
syndrome, but chances are you havent
overlooked the havoc it is wreaking in
your life. Its time to take a serious look
at adrenal fatigue and exhaustion!
By Lisa Moretti
Are you suffering from
ADRENAL FATIGUE?
chemical imbalances in the endocrine system, and
alternating bouts of mild constipation and diarrhea.
Is your body exposed to thermal stress? Are you
regularly over-heating and/or over-chilling your body?
How much emotional and mental stress do you have?
This is a relatively new perspective for people beyond
the regular marriage/divorce/job change/moving stuff.
Watching too much news on the television, being in
the presence of loud people and even unspoken family
tensions all contribute to your stress.
Stress activates an adrenal gland response. Your
adrenal glands sit just above your kidneys; they secrete
more than 50 kinds of hormones necessary for life,
energy production, fat storage and uid balance. In the
1880s, adrenal stress was recognized as a problem and
in the 1930s doctors had an effective treatment for it.
Today, its up to you to get smart!
Its A Slippery Slope
When we are chronically stressed, we set the stage
for stress-related illnesses that have three stages
as identied by Dr. Hans Selye called GAS (General
Adaptation Syndrome). First, we have an alarm reaction
in our body, which alerts the brain and nervous system,
triggers the release of certain hormones and increases
adrenal activity. The adrenals are working overtime in
case you need to respond with ght/ight/freeze. Once
the initial alarm stage is over, your body goes through
a temporary recovery phase of 24-48 hours. Youll feel
tired, listless and less able to respond to other stresses
effectively. Your body will secrete less cortisol, which
is unhealthy.
WELL THATS ODD!
Adrenal fatigue can often cause
paradoxical reactions, odd responses
out of the norm of the expected.
Again, these are red ags signaling
you to pay attention and get help!
You get tired instead of calm
when taking steroids
You have sudden anxiety attacks
and feelings of impending doom
while at rest
You have erratic heart palpitations
even though your cardiac function
is normal
You experience dizziness and
lightheadedness while at rest when
youre under extreme stress, or
when you eat certain foods like
carbohydrates
Your blood pressure is all over the
place
You feel beaten up for days
after vigorous exercise
You wake up in the wee hours
for no good reason and cannot get
back to sleep
High losses of vitamin C or
magnesium make you constipated
You become far more emotionally
fragile than usual and nd yourself
crying for no apparent reason
You feel good after taking your
supplements but crash shortly after
GET MORE INFO:
Dr. James Wilson has a great
book called Adrenal Fatigue:
the 21
st
Century Stress Syndrome;
nd more at www.adrenalfatigue.org
Dr. Michael Lam is also an
authority. His website is
www.lammd.com
Mary Shomon offers her readers
volumes of information on her
website www.thyroid-info.com and
on her channel at www.about.com
Dr. Bruce Perry offers extensive
insight into the effects of stress
on early infant and child
development via his website:
www.childtraumaacademy.com
Information about magnesium
oil can be found at:
www.productsknowledge.info
AT A GLANCE
Your adrenal glands sit just
above your kidneys. They
secrete more than 50 kinds
of hormones necessary for
life, energy production, fat
storage and uid balance.
Contributing factors to
adrenal fatigue can include:
Elevated levels of cortisol
due to stress
Persistent use of
stimulants found in energy
drinks, caffeine and fat
burners
Diets abundant in sugars
and processed carbs
Too much chemical stress
from food substitutes
Above normal amounts of
emotional or mental stress
The second phase is called resistance.
With chronic, severe and on-going
stress, the adrenal glands try to adapt
and rebuild themselves. In some cases,
they even increase in size. This sets
off a roller-coaster of adrenal response
imbalance. It starts with hyperadrenia
then turns to hypoadrenia then back
into hyperadrenia and nally leaves us
in total hypoadrenia (a.k.a. total adrenal
exhaustion). The resistance phase during
which our bodies try to accommodate
increased stress can last decades. On
the way to total adrenal exhaustion, the
adrenal glands hemorrhage, the thymus
gland atrophies, which decreases our
immune strength, and we no longer have
the ability to cope (much less function)
in our day-to-day lives. Some of us seek
help at this point, but because adrenal
fatigue is so common most of us brush
it off. We tell ourselves, Everyone deals
with stuff, I just need to get it together.
Wrong!
The third stage is adrenal exhaustion
we lose the ability to adapt to stress
at all. Our bodies literally give up. Some
people totally collapse while others see
specic organ systems stop functioning
well. We cannot produce energy at the
cellular level, insulin levels increase,
cortisol no longer exists to help burn
glucose, we lose sodium and retain
potassium. All of our in-born anti-stress
mechanisms break down and we have
used up our reserve potential that we
normally could fall back on.
Our adrenal glands no longer provide
protective stress responses and
they cannot produce the important
hormones that inuence almost all of
the major physiological processes in
our bodies. These hormones affect how
we use carbs and fats, how we convert
fats and proteins to energy, how fat is
distributed across our bodies, our blood
sugar balance, gastrointestinal function
and heart rate. For women, in mid-life
especially, this can mean no sex drive,
weight gain, we catch every little cold or
u bug and we need longer to bounce
back from every setback. By stage
three, most people drag themselves to
the doctors ofce and its not pretty!
Tired Adrenals Can Be A Pain in
the Butt Literally
An interesting new wrinkle in the
detection of adrenal fatigue and
exhaustion is muscular and joint pain.
Five skeletal muscles are related to
adrenal gland function: sartorius,
gracilis, posterior tibialis, gastrocnemius
and soleus. You will have weakness in
one or more of these muscles when
the adrenal glands are malfunctioning.
Because of the muscle attachments in
the low body, you can have sacroiliac,
low back and pelvic area pain. In the
lower extremities, sartorius and gracilis
can lead to knee problems and ligament
destabilization as well as foot and ankle
problems from tibialis, gastrocnemius
and soleus.
Some people will have problems in
just one area while others will have a
combination or all of these muscle/joint
problems. In any case, if you have knee
pain, low-back and pelvic pain, sore
and tired feet, fallen arches or ankles
that constantly sprain you NEED to
have your adrenal function checked!
How Do I Know?
Mary Shomon is a nationally recognized
patient advocate and a 10-time New York
Times best-selling author who speaks
frequently about adrenal and thyroid
issues. She often asks audiences if they
feel tired but wired and like they have
their gas pedal on the oor and just cant
stop. Usually there is a sea of nodding
heads in the room. She points out many
of the symptoms of adrenal fatigue that
are often dismissed or overlooked by
the medical community, Do you nd
you have a harder time recovering from
jet lag? Does the seasonal time-change
mess you up for weeks? Are you craving
salty foods and meat? Do you suddenly
want to eat black licorice? Does your
regular exercise program leave you
wasted for hours or days after? Is your
tolerance for BS from other people at
an all-time low? Do you feel completely
overwhelmed by even the most simple
tasks in life? Other conditions Shomon
brings up are extreme sensitivity to cold
and bizarrely low blood pressure. All of
these, she says, are red ags!
Your doctor is probably in the dark
and youve got a lot of check marks
on that list what do you do? Shomon
says the gold standard of testing is
a 24-hour cortisol (your adrenal stress
hormone) saliva test, which requires
that you spit into 4 or 5 vials at pre-
determined times of the day. This gives
a clear picture of your cortisol cycle.
Other tests that are used are basically
ineffective. These include a blood test,
which only gives a snap-shot moment
in time, or a 24-hour urine test where
you pee in one cup, which only gives an
often misleading generic cortisol level.
Shomon explains that most people with
adrenal issues have a backward cortisol
cycle as do people who do shift work
like graveyard or swing shift.
Cortisol Gets a Bad Rap!
Cortisol isnt really the bad guy the
media makes it out to be. In truth,
cortisol is actually a life sustaining
adrenal hormone dedicated to creating
balance. Its called the stress hormone
because it inuences, regulates or
modulates many of the changes that
occur in the body in response to stress.
But it also helps balance blood sugar,
metabolism (gluconeogenesis), immune
response, inammatory responses,
blood pressure, heart contractions,
blood vessel tone and messages from
your central nervous system.
Too much cortisol leads to impaired
cognitive abilities, compromised thyroid
function, hyperglycemia, decreased
bone density, decreased muscle mass,
slow wound healing and increased ab-
dominal fat which can lead to strokes
and heart attacks. Too little cortisol as
a result of adrenal exhaustion shows up
as brain fog and depression, low thy-
roid function, hypoglycemia, morning
fatigue, poor sleep, low blood pressure
and increased inammation.
If you have resulting adrenal fatigue
you will have a distinct energy pattern.
You will feel very fatigued in the morning
and not really in your body until 10 a.m.
You wont feel really awake until after
lunch. Next youll hit a low around 2
to 4 p.m. (do you get that 3 p.m. sugar
craving?). After 6 p.m., you start ring
on all eight, but youll hit a sleepy low
between 9 and 11 p.m. If you push
through it, youll be doing your best
work between midnight and 3 a.m. If
this is your pattern, you need to readjust
your cortisol cycle immediately.
The next proactive step you can take
immediately, Shomon explains, is to
detoxify your life. This means getting
rid of foods that cause inammation
or interrupt your hormone balance,
but it also means cleaning up your
environment, she says. Research has
shown that reading the news or listening
to it on the radio is less stress-inducing
than watching it on TV. And removing
stressors from your life may also mean
you need to let go of some toxic people
or reduce your interactions with them.
You need to reduce the things that are
pushing your stress buttons!
ADRENAL FATIGUE/STRESS SIGNS AND
SYMPTOMS CHECKLIST
You are continuing to have symptoms after being prescribed thyroid
hormones
You feel excessively fatigued
You have non-refreshing sleep (you get sufcient hours of sleep,
but wake fatigued)
You feel overwhelmed by or unable to cope with stress
After a stressful physical or emotional experience, you feel run-down
and especially exhausted
You feel exhausted after exercise, youre slow to recover after exercise
You have poor resistance to respiratory infections, you tend to catch
everything going around
You have difculty recuperating from illness
You are slow to recover from injury
You have difculty recuperating from jet lag
You generally feel rundown or overwhelmed
You have cravings for salty foods
You have excess mood responses after eating carbs
You feel most energetic in the evening
You have difculty concentrating, brain fog
You have particularly low blood pressure
You feel momentarily light-headed after standing up
You are extremely sensitive to cold
You have chronic food or environmental allergies
You feel tired but wired
You have cystic breasts
You have a history of mononucleosis and/or Epstein Barr Virus
reactivation
You have a history of chronic fatigue syndrome
You are post-menopausal
Note: If you checked more than half, it's time to see an expert!
There are also other things you can
do to support your body and actively
manage your stress levels. Slow gentle
movement like Tai Chi, stretching forms
of yoga, walking a labyrinth and stroll-
ing through a park are all good options.
Walking on the treadmill does not qualify!
Contemplative activities like breath work,
guided visualization and meditation also
help. Shomon also notes that repetitive
hand movement activities like whittling,
knitting, crochet and gardening (if you
like it) are all great for lowering stress.
She also points out that some things we
do to self-soothe like biting our nails are
actually negative attempts to do what
our bodies know we need. Whatever you
choose to do, Shomon says, Research
shows that 20 minutes should pass with-
out you realizing it.
We also need to reduce our over-
stimulation with foods. If you are drinking
six to eight cups of coffee, having an
energy drink, getting those extra shots
of espresso at Starbucks those are
warning signs! If you are craving salt
all the time, pay attention. Drinks like
Gatorade, which have potassium in
them, are the worst choice for hydration
for someone with adrenal problems. Try
adding a little salt to your water and see
if you feel better. And if you are suddenly
craving black licorice, your body is trying
to tell you something. Licorice actually
can be a treatment along with salt
for adrenal fatigue. If we dont start to
make changes, notes Shomon, we are
literally getting beat up every day from
the inside out!
It Gets Better
There are a variety of supplements
you can use to improve your adrenal
health, but these should be in addition
to revamping your life. To rebuild the
depleted levels in your body, try adding
2,000 to 4,000 mg of vitamin C, 800
IUs of vitamin E, 125-150 mg of niacin,
1,200-1,500 mg of pantothenic acid,
and an elevated dose of vitamin D of
5,000 to 10,000 IUs. You may want to
add trace minerals to your protein shake
and SAMe, a natural anti-depressant,
to supplement your regimen if you are
feeling depressed. You can also improve
your magnesium levels without risking
the runs by soaking in magnesium oil.
Do not take raw glandulars without
the supervision of a medical/healing
professional. Your hormones are a nely
tuned system that needs a velvet hand
in making adjustments. Your goal is to
nd balance, not create a whole new set
of problems. There are also wonderful
herbal formulations for adrenal fatigue
but they are very powerful. Only use
herbal formulations with the supervision
of a skilled professional as well.
Dr. Michael Lam offers a great adrenal
diet on his website. He also explains
that many people who have adrenal
fatigue also have other imbalances like
sub-clinical hypothyroidism, insulin
resistance and estrogen dominance.
These all need to be brought back into
balance. The journey back to health
is guaranteed to be long, full of hills
and valleys and youll probably get
frustrated and disappointed at times.
Thats normal.
Dr. James Wilson gives some good
basic time frames for recovery if you
take your treatment plan seriously. You
can expect adrenal fatigue to heal in:
6 to 9 months for minor adrenal
fatigue
12 to 18 months for moderate fatigue
Up to 24 months for severe adrenal
fatigue
If you are all the way into stage 3
adrenal exhaustion, you need to hit the
reset button on your life and get healthy
NOW! The nal stage of full exhaustion
is Addisons Disease and recovery is
difcult at best. Remember, you didnt
get here overnight. And you can get
back to feeling great. Just dont stress
about it! MS&F
TAKE THE QUIZ
Mary Shomon has provided a quick quiz for you to make an initial determination
of your adrenal health. You can read more at www.thyroidcoaching.com.
By Linda Hepler, BSN, RN
MYPLATE IN, MYPYRAMID OUT
So youve nally mastered the complexities of the
government food pyramid, right down to food groups
and serving sizes? Well, its time to reset your thinking.
Early in June, the Obama administration replaced the
Food Pyramid, which was designed to educate people
about healthy food choices, with a MyPlate icon. The
new icon is a plate half lled with fruits and vegetables
(heavy on the veggies). The other half plate is for grains
and proteins, and a smaller plate represents dairy.
MyPlate was designed to be a simpler approach to
making wise food choices at mealtimes, both at home
and in school. Instead of spending a lot of time navigating
the maze of food labels, people are encouraged to get
back to basics by devoting half of each meal plate to
produce and a quarter to proteins such as meat, poultry,
seafood, eggs, soy and beans. The last quarter is for
whole grains like rice, bread and cereal, with a small
plate of dairy to round things out. Learn more about
MyPlate at www.choosemyplate.gov.
BUILDING MUSCLE WITH SLEEP
Listen up guys! You know how important sleep is for
repairing and rejuvenating muscle cells. But did you
know that you need enough zzzs to maintain adequate
testosterone levels critical for building muscle mass and
strength? A study published recently in the Journal of
the American Medical Association found that even short
periods of skipping sleep (5 hours or less a night) reduces
a young mans testosterone levels by the same amount as
aging 10 to 15 years. Its a well known fact that testosterone
levels in men decline with age. But why push it? Aim for 7
to 9 hours of sleep each and every night.
Cell Phones and Cancer Risk
If youre not sold on using a cellphone earpiece for your safety at
least while driving consider this: the WHO/International Agency
for Research on Cancer (IARC) says that cell phone use may increase
the long-term risk for brain cancer.
Wireless phones emit low levels of radio frequencies through the
phones antenna. When used as a hand held device, the head is
exposed to the radio frequency electromagnetic eld. An IARC working
group recently discussed and evaluated the available literature on this
type of exposure, including wireless phones and microwaves. The
evidence, while preliminary, supports the nding that there is a link
between wireless phone use and glioma, which is a malignant type
of brain cancer. In fact, one study of past wireless phone use actually
showed a 40 percent increased risk for gliomas in heavy phone users
(about 30 minutes daily over a 10-year period).
OK, dont panic yet. The conclusion was classied as limited
evidence of carcinogenicity, meaning that a positive association has
been observed between exposure to an agent and cancer. But the
association may be muddied by confounding factors, meaning that
there may be other factors involved that researchers didnt consider.
While further studies on cell phone emissions are necessary before
drawing any hard and fast conclusions, its wise to use an earpiece
whenever possible.
FROM THE SEED TO THE BOTTLE.
MOTHER NATURE GOT IT RIGHT!
We purchase 100% Organic Flax Seeds from
certified growers. We buy only 100% North
American Organic Seed where the climate, growing
conditions and practices are closely regulated.
We only cold press our oil and never use super
heat. We never ever filter the oil and we never
process the oil. Max Flax Oil is pure, unrefined,
unfiltered and unbleached. We smash the seed
and put it directly the bottle and deliver it. We do
not carry any flaxseed oil in inventory. We feel
mother nature has it right... from the seed to the
bottle - PERIOD! Max Flax Oil is 100% USDA
Certified Organic, Certified Organic by QAI and
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Why is MAX FLAX OIL better
than the flax oil you are using?
By Gary Brazina, MD, FACS
THE ELITE LEVEL
athlete
maxmuscle.com
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JOCK DOC
I
recently had the opportunity to spend
a week at the Olympic Training Cen-
ter (OTC) in Chula Vista, California,
volunteering and helping the full-time
training staff treat Olympic athletes and
Paralympians. I have come away with a
new respect not only for the dedication of
the athletes, who train six days a week,
but for the training staff who are vital to
keeping these elite level athletes at the
top of their game. The staff includes ATC
certied athletic trainers, physical thera-
pists, chiropractors and acupuncturists,
most of whom have advance degrees in
kinesiology and biomechanics. For me,
this was a tremendous learning experi-
ence and will help me treat my patients.
The athletes must not only deal with
the rigors of training
but the requirements
of United States and
International Drug
Testing Authorities that
mandate that all elite
athletes must check in
daily and be available
for drug testing within
an hours notice.
From a sports medi-
cine perspective, these
athletes are so attuned
to their bodies that the
problems they face are
often subtle and due
to the repetitive move-
ments of their sport.
For example, archers
have very specic
problems with scapular motion due to
the unilateral repetitive stress across the
back as they pull the bow, hold and re-
lease, shooting 400 hundred arrows per
practice session. Rowers face rib and
upper back repetitive motion injuries, and
subtle foot or toe disorders can hobble
a sprinter. When the difference between
the rst place and the last is measured
in hundredths of a second, treatment is
vital and requires an analysis and under-
standing of the specic movements of
an individual sport.
The dedicated professionals who
treat these elite level athletes use vari-
ous modalities. The most important is
their diagnostic skill. They center their
treatment on a conservative, hands-on
approach of joint mobilizations, mas-
sage and muscle release. They design
specic exercise programs to correct
muscle imbalances. The staffs diagnos-
tic and treatment skills are further put to
the test when treating Paralympians. The
time they spend listening, analyzing and
examining an athlete would put most
physicians to shame.
The psychological aspects of sport
is also addressed at the OTC by sports
psychologists. Research, such as motion
studies measuring hip rotation and injury
patterns, and studies measuring brain
waves to determine
the difference between
when an archer must
focus or meditate are
two examples of on-
going work. The study
of motion, perfor-
mance and psychol-
ogy is a major factor in
why world records are
constantly falling. The
athletes use a combi-
nation of sport specic
training and cross-t
training routinely. As
I did my work out in
the weight room with
these perfect speci-
mens I can tell you I
felt like a slug! The
work and effort they put into every rou-
tine inspired me to push harder.
The environment at the OTC of ath-
letes, coaches and trainers from differ-
ent sports, working together in an at-
mosphere of camaraderie, dedication
and focus to the Olympic goal of Citius,
Altius, Fortius (Faster, Higher, Stronger)
makes this a very special place.
I want to especially thank Richard
Quincy, Associate Medical Director;
Reiko Takahashi, ATC; and the entire
staff at the Chula Vista Olympic Training
Center for the opportunity to participate
in their work and in making me feel wel-
come. MS&F
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WORKOUT
Photos by James Patrick, portfoliopatrick.com sKims outt by Elisabetta Rogiani, rogiani.com
Height: 5-foot-7
Weight: 128-130 pounds
Residence: Scottsdale, Arizona
Occupation: Mother, business owner,
tness model, writer and competitor
Years training: 11
On getting in shape and becoming
a tness model: At 32, I was out of
shape and unhealthy and happened
to catch a tness competition on
ESPN. For some reason, completely
unfounded in reality, I thought, I can
do that! I started gymnastics as an
adult and researched training and
nutrition and went to work. Fitness
modeling has been an excellent
platform to share my very atypical
tness journey and hopefully inspire
other people that its never too late to
be in the best shape of your life!
Mantra: Head up, shoulders back,
smile! Make someones elses day!
Supplement Regimen: Max
Complete, Omega 3s, B-Stress,
Acidophilus, Max Glutamine, Calcium
and Glucosamine.
Favorite diet food: Bison Burger
Favorite cheat food: Chips & Salsa
Kim Dolan Leto, 42
I
f you work out regularly and still
feel your hips are too big or that
your body would look better with
some toned curves, try adding in this
workout at least once a week. Spot
training for weight loss is impossible,
but it is possible to create symmetry
and curves with resistance training. For
women who are battling hips that wont
quit, adding a bit of muscle to your
shoulders and back will help negate
that hippy appearance and put the
focus on your waist. Or, if you feel like
you need curves, theres nothing like
adding a little roundness to your glutes
to reshape your backside.
Sculpt
Sexy
Curves
IN 7 MOVES
Get curvaceous and create symmetry
by adding lean muscle tone! By Kim Dolan Leto
1. SQUATS Stand on resistance band with feet shoulder-width apart,
keeping tension on the band by holding a mid-bicep curl. Slowly bend the
knees and lower your hips toward the oor as though you were sitting in a
chair. Keep your abs pulled in tight, knees behind your toes and pull on bands
to add tension. Do not go lower than 90 degrees. Repeat for reps.
Muscles worked: quads, hamstrings and glutes
a
b
2. LUNGES Stand with right leg forward, left leg back and a resistance band
positioned under your right foot. Keeping tension on the band by bending your
elbows, lower into a lunge until both knees are at 90 degrees, front knees behind
the toes. Complete reps and switch legs.
Muscles worked: quads, hamstrings and glutes
3. BUTT BLASTERS Get on your hands and knees and wrap a resistance band around
your right foot. Hold the handles in each hand and begin to move with the right knee
bent, exing the foot as you extend the right leg straight back, squeezing the glutes.
Dont arch your back and keep the neck straight. Repeat for reps before switching sides.
Muscles worked: glutes
4. CALVES Grab a resistance band and
stand on it with your toes. While holding
the handles of the band, raise your arms
to the sides of your head as if you were
getting ready to perform a shoulder press.
The palms should be facing forward with
the elbows bent at 90-degree angles out
to your sides. This movement will create
tension on the band. Keeping your hands
by your shoulders, stand up on your toes as
you exhale and contract the calves hard at
the top of the movement. Repeat for reps.
Muscles worked: calves
This workout can be done with bands or weights and is meant to be incorporated
into your current training program. Combine a proper nutrition program and a regular
cardiovascular program to achieve optimal results. Do three sets of 12-15 reps per
exercise. The last few reps should be difcult. Make sure your form is perfect.
a
a
b
b
5. REAR DELT FLY Step on a resistance band with your left foot, both knees bent. Your
right foot should be behind your left foot about 1 to 2 feet. Shape your arms as if you
are hugging a stability ball. Pull your elbows towards the ceiling with your arms rounded.
Pause with elbows at shoulder height, then lower to starting position. Repeat for reps.
Muscles worked: rear deltoids
7. LAT PULLS With arms straight
overhead, holding the resistance band
toward the middle, contract the back and
pull the band out and down while bringing
the elbows toward your rib cage. Increase
tension by putting hands closer together.
Raise back up and repeat.
Muscles worked: Lats
6. OVERHEAD PRESS Stand with feet hip-width apart, knees slightly bent. Using a
resistance band, grab a handle in each hand and step on the middle of the band with
both feet. Start with both hands raised next to your head, with your elbows bent and
upper arms parallel to the oor. Next, simply perform a shoulder press, extending your
arms straight up as to try and touch the ceiling. Slowly return to the start position and
repeat for the desired amount of repetitions. Repeat for reps.
Muscles worked: front and side deltoids
a
b
a
b
a
b
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our
new social network, myMaxMuscle. Theres no
cost to join! Get connected with fitness minded
people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
KEEP ACTIVE
T
he sun beats down relentlessly. Temperatures have
hovered near oven territory for weeks. Some
days, even the AC struggles to draw a cool breath.
But rain or shine (and its usually shine!), youre
outside hoong it on your daily walk or run. If you can relate,
Thomas B. Gilliam, Ph.D., has two things to say to you: one,
congrats on your willpower, and two, whatever you do, make
sure you stay safe this summer! Whether you walk, run,
hike, bike or pursue some other form of physical activity,
you must take safety precautions during the hottest part of
summer, asserts Gilliam, co-author (along with Jane Neill,
R.D., L.D.) of Move It. Lose It. Live Healthy. The Simple
Truth About Achieving & Maintaining a Healthy Body Weight.
Most people know intellectually that they need to drink more
water, for example, but youd be surprised how few of them
are really doing all they need to do.
The American College of Sports Medicine (ACSM) issued
a position statement on Exercise and Fluid Replacement in
its February 2007 journal, Medicine and Science in Sports
and Exercise. This 14-page document goes into great detail
about the proper rehydration of the body during extreme
heat conditions while performing physical activity. While
the ACSM piece is mostly geared to the athlete in training,
its advice applies to anyone who exercises in the summer,
including casual walkers, kids who play on summer softball
teams and anyone who does physically demanding work
outdoors, Gilliam points out. Its better to take too many
precautions than too few.
He offers the following insights and tips some of them
inspired by the ACSM position statement for anyone who
exercises in the heat:
1
Know the frightening facts about dehydration.
Anyone can get dehydrated, but children, women and
older and overweight individuals are particularly susceptible,
says Gilliam. When we exercise, we sweat, and sweat is
the loss of uid and many electrolytes critical to normal
physiological function: potassium, sodium, calcium and
chloride, for instance. Dehydration is extremely dangerous,
he adds. The worst-case scenario is heat stroke. If left
untreated, heat stroke can lead to death. But there are other
concerns, too, such as muscle cramping and the breakdown
of muscle tissue.
2
Do regular hydration checks. Dont just assume
youre hydrated enough simply because you arent feeling
particularly thirsty. It is quite possible to be dehydrated and
have no discernible thirst. Gilliam suggests you regularly
monitor your hydration status (and that of your kids) in the
following ways:
Urine assessment: If the volume of urine is diminished and
is a deep yellow, you are either dehydrated or becoming
dehydrated.
Weight check: During extreme temperatures, weigh yourself
daily, advises Gilliam. A loss of more than 2 percent of your
body weight following an exercise routine is a loss of uid.
(Yes, you may be trying to lose weight, but it takes time to
lose fat weight. It will happen gradually, not suddenly, even
Hot weather workouts come with their own
challenges, but they are soooo worth the
effort, says tness expert Thomas B. Gilliam,
Ph.D. He explains how to stay safe while
youre sweating through the summer.
Beat
the Heat
6 ways to safely work
out when the mercury rises
...and rises
...and rises.
in the heat of summer.) If the uid weight is not replenished
before your next exercise routine, you are more susceptible
to dehydration. Therefore, dont return to the exercise routine
until your body weight returns to the pre-exercise level.
This is extremely important for young athletes participating
in fall sports with summer drills and pre-season games, says
Gilliam. Weigh your child each morning. If a weight loss is
occurring immediately following a workout, your child is
becoming dehydrated, and you should keep him or her out of
the activity until the weight returns.
3
Drink up! Drink plenty of uids before, during and after
your exercise routine. If you are training in extreme heat, a
sports drink might be appropriate because of the electrolytes
it contains. If you do elect to consume a sports drink, dilute
it with one part water to one part sports drink, suggests
Gilliam. The reason is the sugar in the sports drink may slow
the reabsorption of uid back into the digestive tract.
If you are a casual walker, just drink water. There are
calories in a sports drink and it is conceivable the amount
of calories expended in your walk could be less than the
calories consumed from the sports drink.
So, how much uid do you need? It is recommended that
Want more helpful
tips like these? Go to
moveitloseitlivehealthy.com
you drink about 16 ounces of uid just prior to your workout,
then drink small quantities during your workout, then another
16 ounces after your workout, says Gilliam. Remember that
your body does not monitor thirst very well, which is why its
important to consume the uids even if you are not thirsty.
4
Lay off the caffeine and alcohol. You may be tempted
to drink several cups of coffee to get revved up for your
morning run, or maybe enjoy a few icy beers when youre
painting your house in the heat of August. Avoid temptation,
says Gilliam. Caffeine and alcohol may have a negative
effect on uid retention or rehydration, he says. Its best to
avoid drinks and foods containing these substances when
youre working out or just plain working in the heat.
5
Be careful not to over-hydrate. Believe it or not, it is
possible to drink too much water. Endurance athletes in
particular need to be careful about over hydrating. Theyre
susceptible to a disorder called hyponatremia, which is a
severe dilution of the sodium in your body that can lead to
death. This does not occur very often, but it illustrates why
you dont want to go to extremes with uid replacement.
6
Dont soak up too many rays. Give careful thought to
what you wear during your exercise routine in extreme
heat. On one hand, you want to expose as much skin as
possible (and decent) to accelerate heat loss. On the other,
you dont want to get too many harmful UVA and UVB rays.
Choose white or light-colored clothing because it repels the
heat, suggests Gilliam. And be sure to protect your skin with
sunblock and your eyes with a good pair of sunglasses.
Dont let all of these precautions scare you away from
summer exercise. All the hot-weather worries in the world
pale in comparison to the health benets youre reaping from
regular physical activity. Regular exercise not only keeps
your weight at a healthy level, it helps you prevent high blood
pressure, heart disease and a myriad of other serious health
issues, he notes. But you have to make
it a part of your everyday lifestyle.
That means you dont get summers off!
So even if you have to alter your routine
moving indoors to a tness center or
even joining the mall walkers in their air-
conditioned comfort do it. Once you
lose momentum, its very hard to get it
back, says Gillian. MS&F
The 3 Rs
(Repair, Rehydrate, Recover)
Pro Drive is the perfect pre, during
and post workout drink formulated
with a superior blend of whey
isolate protein and electrolytes
including potassium, calcium
and magnesium in four cool
and refreshing avors. For more
information, visit on the web at
www.drinkprodrive.com.
I
ve been dealing with a debilitating
back injury for the past two months.
I believe my pain resulted from a
combination of dancing in heels
and performing wide-leg squats
the following day. After weeks of
complaining and a consistent supply of
Tylenol, I decided to get a deep tissue
massage. As my favorite massage
therapist, Sue, worked on my shoulder
and lower back, I began contemplating
how much pain I was in. After all, I
suffer from the same injury at least
once a month. As I shrieked at every
knot she kneaded, I thought how much
longer was I willing to keep doing
what Im doing so I continue getting
what Im getting which in this case,
is a sore back.
A few years ago
I discovered I was
lactose intolerant.
Growing up I enjoyed
dairy products,
especially a pint of
Ben & Jerrys cookie
dough ice cream
during a cheat day.
After months of
abdominal pain and
bloating, I nally gave
up consuming dairy
products. It wasnt
easy of course.
Every time I craved
a cold, silky bite of
ice cream, I had to
remind myself of the
instant pain I would be in once the
lactose hit my intestines. It took a lot of
mental discipline to override my short-
term satisfaction by focusing on the
long-term consequence.
Ive done the same thing with eating
too much sugar, drinking energy drinks
and consuming sugar-free products
including gum, syrups and candy
bars. All those things cause an instant,
uncomfortable reaction in my body.
Some people have recommended I
take products, such as Lactaid, so I
can consume lactose without negative
effects. But Ive always declined that
notion because if my body is telling me
WHEN WILL YOU
GET TIRED OF being
sick?
something then I need to listen to it.
I dont think we credit the intelligence
of our bodies enough. If lactose makes
me bloated, then I shouldnt consume
lactose. If sugar makes my pancreas go
on overdrive, then I shouldnt eat sugar.
If salt makes my heart beat faster, then I
should avoid salt. As a society, we rely on
medications such as Lactaid, insulin and
blood pressure pills to control what we
are doing to our bodies when in truth,
if we stop putting trash in our engine, we
wouldnt be dealing with a dirty exhaust
system.
So as I lay on the massage table, I
asked myself: when am I going to stop
trashing my system? I live a fairly healthy
lifestyle, but there is so much Ive aspired
to change in the last
few months. I want to
start meditating every
morning and clearing
my mind. I want
to start stretching
more and take a
yoga class. I want to
start consuming an
80 percent raw food
diet and become a
good cook. I want to
live a more holistic
life where I am more
in tune with my body,
my mind and my
spirit.
A famous Chinese
philosopher, Lao Tzu,
once said, A person
will get well when they are tired of being
sick. It took months for me to avoid
buying Skittles, sugar free Red Bulls and
Orbit chewing gum. Its taken me years to
see a massage therapist about my injury
and I wonder how long it would take
me to nally incorporate preventative
measures so that it will happen less
frequently?
Creation rst begins with an intention
and as I write, I know this will initiate
my internal engine towards a more
holistic destination. As I sit here with a
sore shoulder, a tight neck and an aching
back, I know right now, that I am tired of
being sick. MS&F
By Maria Kang, founder of
www.tnesswithoutborders.org
SHAPE YOURSELF
Available Exclusively at:
My Max Muscle endurance stack helps me
dominate opponents. While conquering you
and the single track on my mountain bike,
ENDURO MAX keeps me properly fueled and
hydrated through tough terrain and many
many miles. ARM helps me leave you in the
dust and while youre in pain the next day, I
am back at it, recovered and feeling amazing.
When you walk onto my dirt realm, you better
step back because using XTINGUISHER
gets me jacked to take opponents off
my track.
If you really think you can beat me, bring it.
I know who's got my back:
MAX MUSCLE.
-Laurel Darren
Extreme Athlete,
Powered by Max Muscle
1
Y
ou want to get on track,
attack your tness goals,
and nally stick with them
right? But how many times
have you told yourself, This coming
Monday, Im going to get started!
only to nd yourself postponing it
again and again and again? Why is it
you think you have fallen short thus
far? Could it be that you are too busy,
too tired, or just plain dont have the
motivation you once had? There is
something keeping you from taking
the rst steps. Lets analyze some
common excuses we guys often use
and see if we can nd a way to kick
them.
I want to but cant find the
motivation to take the leap.
We guys can take an otherwise
achievable goal and turn it into what
seems to be an insurmountable
undertaking. Think baby steps, my
friend. You dont have to jump into
tness and nutrition with the hit the
ground running mentality because for
some, it is better to start slow.
Expecting too much from yourself
can be extremely overwhelming: so
much so you may decide to scrap the
idea altogether. Getting t is a process
that takes time. Just remember, all
you need to do is begin, no matter
how small the step. It can be as easy
as stretching in the morning, taking
the stairs, or parking farther away
GO ON,
TAKE THE
PLUNGE
Tips for overcoming 5 common
obstacles men typically face when
trying to live a t & healthy
lifestyle. By Patrick Cunningham, CFNS, CPT
2
4
5
3
so you must walk. Try turning even
these small, simple actions into daily
routines and you will be surprised at
how much further you are willing to
go. Point is, once you begin sticking
to the little things and seeing results,
chances are, you are going to slowly
begin to add to your tness plan and
before you know it, you are completing
a full-blown wellness regiment.
Its too late in the game
for me to start.
Too late in the game? It is never too
late to start feeling better. You have
to remember, this is your body we are
talking about! Were not talking about
that rusted out Jeep youve always
wanted to restore. If you are still alive
and kicking, it is not too late to start
improving your health. Whether you
are 16 or 76, if you start using nutrition
and exercise properly, you are going to
improve the quality of your life. Period.
You cant let the feeling that you are
behind the ball stop you from beginning
the healthy regimen you want. You
may nd that youre surprised to see
how quickly your body can rally when
called to action.
I start but never seem to stick
to it, so why bother?
Try to keep in mind that just starting
something is typically the hardest part
of the process. So, now that youve
started, youve already overcome an
enormous obstacle. Now it is time to
formulate a strategy that will help keep
you on track. A common mistake for
us guys is that we tend to search for
and nd what we consider to be a
hardcore workout and begin using it
as the template for our new regimen.
The problem with this is that if you
are just starting out, or even starting
over, chances are, you are not as
hardcore as your shiny new workout
would demand, which means youll
end up lasting all of maybe two weeks
on it if youre lucky.
Instead, set yourself up with a
beginner workout that can be easily
adhered to for the beginning stages
of this quest then slowly add to it as
you progress. If you need some help
with that, consider speaking with a
team member at your nearest Max
Muscle Sports Nutrition store. Many
of them are certied personal trainers
themselves or have connections with
local gyms and would be happy to steer
you in the right direction. Remember,
surrounding yourself with positive
inuences is crucial for your success,
so use every tool you can get your
hands on. Max Muscle also offers many
free tools available for its customers,
such as myMaxMuscle.com, which is a
community of tness enthusiasts, pros
and newbies alike, ready and awaiting
your participation.
I just dont have the time.
We are all guilty of this one but lets
be honest: using today as an example,
what have you made time for that really
should not have taken precedence
over your health and well-being? Did
you really HAVE to go get that cool
new accessory for your decked-out
truck or sit down and play Call of Duty
for an hour or two? Probably not.
Isnt it funny how, when we make
something a priority, we suddenly
have the time for it? Even if it is a tight
squeeze, your nutrition and tness
will t if you want them to. But until
you make it a priority, it will fall by the
wayside and youll nd yourself saying,
Well, I just cant nd the time for it,
yet again. Not to mention, when you
take care of your body, youll notice
a boost in energy and stamina that is
crucial, especially if you actually do
have a hectic schedule.
Ive tried it several times and
never saw any real results.
So youve tried to get into tness
before but didnt see the kind of results
you wanted? Unfortunately, it could be
aspects of the tness industry itself
to blame. Often we can get into this
journey with awed expectations due
largely to misleading advertising and
unrealistic promises. Take one look at
the tness magazine racks and you are
sure to see such beguiling phrases as,
Three Month Get Big Plan, Six Pack
Abs in 6 Weeks and Instant Image
Upgrade. These all make it sound
as though in a very short period of
time you can go from couch potato to
Ryan Reynolds, and when this doesnt
happen, you quit and blame it on
genetics.
Sound familiar? Truth is, the road to
physique-enhancement can be a long,
bumpy and even frustrating one. But if
it were easy to be lean and mean, then
everyone would be!
It is going to take discipline. Start
fresh. Make a four-week plan with
tangible goals, stick to it as closely as
you can and, more importantly, forgive
yourself and move on when you fall
short or fall off the wagon. Sooner or
later your body will cry UNCLE! and
begin to change for the better.
There will always be a mountain of
seemingly t excuses for why you just
cant make something happen. Quite
frankly, CANT is another four letter
word that should be scrapped from
your vocabulary as soon as possible.
CANT is always the easy way out
and unfortunately, the easy way out
rarely ever produces the results we
men are searching for. Stop saying,
One day Im going to and try using
Today, Im going to. Youll nd it
tastes sweeter leaving the lips than the
former. MS&F
Tips for Using
Professional
Services
We dont like to admit it, but many
of us guys have problems seeking
help. Learn to kick that ego
aside and youll begin to reap the
benets of others research. Using
professional services may very
well prove to be the light youve
been waiting to see. Stop doing
the same workout and nutrition
plan your high school coach made
up for you. There are so many free
introductory services available
nowadays that it would be
foolish not to capitalize on some
of them. Many gyms offer free
personal training sessions for new
members. Use this service and
dont be afraid to ask questions
and take notes. Then head to Max
Muscle and get a nutrition plan
to accompany your workouts and
watch your body composition
begin to improve much quicker
than just doing one or the other.
Remember: you get strong at the
gym; you get abs in the kitchen.
WENDI RUSSO, 44, of Eden Prairie,
Minnesota is a television host on the
Shop NBC Home Shopping channel that
specializes in fashion, jewelry and beauty.
She competes in pageants and was
crowned Mrs. Minnesota United States in
2010, and she recently placed rst runner
up at the nationals United States pageant
in Las Vegas. A working wife and the
mother of a 6-year-old daughter, Wendi
spends much of her free time volunteering
with the childrens charities Make-a-
Wish Foundation and Kinship of Greater
Minneapolis as a speaker, mentor and
advocate. She is also working with Love
146 as the head of the Minnesota Task
Force to help eliminate child sex trafcking
around the world. Her next competition will
be Mrs. Galaxy International, to be held in
Illinois on August 5 and 6.
Wendi found out about Max Muscle
through Paul Sonnenburg (franchisee of
two stores in Minnesota) who judged a
tness and bikini competition with her. He
helped me to realize I needed to add more protein to my diet,
she said.
When asked about his thoughts on Wendi, Paul said, She is
the ultimate high-energy person. She makes everyone around
her feel motivated to do something positive for others and for
themselves.
Here is some more insight into this blonde beauty from
Minnesota:
What were you like growing up? I was in honor classes
in high school and was involved in a lot of extracurricular
activities, but I wasn't coordinated in sports. In school I was
talkative so I was voted Most Outgoing and Class Clown.
What supplements do you take? Glutamine, Max
LiquiCarn, calcium, a womens multivitamin, High 5 and
Omega 3
What is your mantra? The price of success is hard work,
dedication to the job at hand, and the determination that
whether we win or lose, we have applied the best of ourselves
to the task at hand.
What is your advice to others who want to be like
you? Be focused on your goals and start taking steps towards
your vision, eventually you will nd yourself looking back at
your vision board and realizing you achieved your previous
goal!
What motivates you? The desire to be the best I can be
and of course to beat the odds and win!
What are your goals? I have a dream of owning my own
business, writing a best-selling book, becoming a millionaire,
living in California closer to the beach and I would love to buy
my husband a Ferrari one day!
I love bucking the common belief that women over 40
cannot compete in beauty pageants against women in
their 20s and 30s. Wendi Russo, 44
IN THE
winners
CIRCLE
Meet a handful of Max Muscle customers
who are at the top of their games
thanks to their hard work, dedication
to training and key Max Muscle supplements.
VELLORE CABALLERO, 34, of Denver, Colorado is
a passionate contender competing in mixed martial arts
(MMA) and Brazilian Jiu-Jitsu (BJJ). After a few tough
ghts, Vellore began to get discouraged. Then he found
his local Max Muscle store and things
began to change for the better.
In only six months of working with
Bryan Cash and Gary Connell at Max
Muscle Highlands Ranch/Lone Tree and
following the proper nutrition regimen
they set up for him, which included
MaxPro, ARM, Xtinguisher and Pro
BCAAs, Vellore was able to medal at two
of the largest BJJ tournaments in the
world. And in his rst MMA ght since
working with Max Muscle, Vellore was
able to get the KO in dramatic fashion.
He said he attributes these wins to the
condence he feels from knowing hes
got all the right fuel going in. It affects
the training, which affects the outcome,
he explained.
When asked to share his thoughts
on Vellore, Bryan said, Vellore is a
tremendous athlete and instructor. He
knows what it takes to be a champion on
the mat in the octagon and in life. Hes a
great person to have in your corner.
Here is a deeper look into this ghting champion who
also is an instructor at the Easton Brazilian Jiu-Jitsu,
Littleton/Highlands Ranch location.
What has been your greatest challenge and how did you
overcome it? Myself. I know its cliche, but I went through
a period of time where I was my worst enemy. I would
psyche myself out before and during the competition.
This made me perform below my level and lose ghts I
believe I should have won. I realized that it was the lack
of condence that I had in my overall training that was
causing the lack of condence, so I plugged the leaks. I
worked on my cardio to the point that I
KNEW without a shadow of a doubt that
I had three hard rounds in me. I got with
Max Muscle Highlands Ranch/Lone
Tree and got my diet and supplement
regiment together. And I did some
mental training. The combined effects
have been amazing!
What motivates you? My students. I
compete now for the experience so
I can share it with the students. I love
to teach/coach and it is denitely my
passion!
What do you like most about winning?
When I win, I get to thank the people
who make it possible for me, such as
sponsors and mentors.
What is your advice to others who
want to be like you? Find the best
place to train that you can and spend as
much time there as possible. Practice,
practice, practice. He who does it most,
does it best!
GARY CHAMPAGNE, 27, of Tiburon, California is not
only the proud owner of Champagne Fitness a company
he founded before graduating from UC Berkeley in 2006
but he is also a champion rower who has been invited
to train for the 2012 Summer Olympic
Games in London.
Gary attributes much of his success
as a muscular endurance athlete to being
an avid user of Max Muscle products for
several years now. His pre-race nutrition
includes two scoops of Full Blown Extreme
along with 5 grams of creatine. Post race,
he takes 40 grams of Iso-Extreme along
with 5 grams of GlutaMatrix.
Gary is as dedicated to his nutrition as
he is to his training, and it shows. This
past April, he was part of an eight-man
shell that won a gold medal and the
Wells Fargo Cup at the San Diego Crew
Classic, which was televised on ESPNU.
He and his team set a course record
for that event. Garys commitment and
dedication to tness and nutrition is
unparalleled by anyone else I have ever
met, said David Mulligan, who owns
the Max Muscle in San Rafael, California,
where Gary shops.
We asked Gary some important ques-
tions and here is what he had to say:
What motivates you? As narcissistic as it sounds, I have to
admit I feed off of my own success and accomplishments,
whether they are beating another rowing team by several
seconds or out-lifting myself by a few reps from the
previous year.
What has been your greatest challenge and how did you
overcome it? My greatest challenge was without a doubt
making the U.S. national team in 2001 and then again in
2002. The workouts were by far the hardest thing I have ever
done. Having to wake up at 4:45 a.m. and have your heart
rate at 190 beats a minute by 5:30 in
the rigid cold and pitch black was a true
test to our audacity and commitment to
the sport.
Favorite workout? For rowing, it would
have to be the rowing machine 2000
meter Ergometer test. It is 6 minutes
of intense cardiovascular and muscular
endurance pain. For land, nothing
competes to the feeling of a good chest
workout with dumbbells paired up with
some good skull crushers to nish it
off.
What do you like most about
competing? The least? As Charlie
Sheen would say, Duh! Winning. There
is nothing more gratifying than winning
a 6-minute race after months of grueling
hours of practice. The thing I like least
is surely the injuries that come with
a training cycle as intense as rowing
training. MS&F
Gary Champagne (right) attributes much of his
success as a muscular endurance athlete to
being an avid user of Max Muscle products.
Vellore Caballeros favorite mantra is
Remember that great love and great
achievements involve great risk.
maxmuscle.com
Specially Formulated Weight Control
& Hormone Balance For HER.
By Maria Adelus, MaxFormation
Champion 2010
I
I remember the rst week I
started training for the MaxForm
2010 challenge. I dragged my
overweight body and poor self-
image to a 5 a.m. boot camp class
every morning. One time, as I was
hufng and pufng up a mountain trail
at dawn, my instructor turned to me
and asked what it was that I wanted
to change. I said that I just wanted
to lose weight. She asked if that was
all. I thought about it and replied,
competing in a gure competition
was something I always wanted to
do but it is just too far-fetched for me
right now.
She looked at me with a smile
and said, Maria,
just like you climb
up this hill with
me every morning
before sunrise, I
want you to practice
something in
addition. I want you
to imagine yourself
walking out on that
stage looking and
feeling better than
ever before. I want
you to start training
your mind.
From that day
forward, I began to
do just that and as
a result six months
later and almost
50 pounds lighter, I won second
place in my gure class at my rst
competition that happened to be a
national qualier.
Is there something you want to
believe, something you have always
wanted to be capable of achieving,
but thought the improbability of it
made it impossible? Most limitations
that we imagine are self-imposed
and completely illusionary. The body
does what the mind thinks. If you
think you are ugly, you are ugly. If you
think you will always be overweight,
you will always be overweight.
SURPASSING
L
i
m
i
t
s
!
But if you think you are beautiful, you
are beautiful. And if you think you can,
you can. It is a common act for people
to lie in the pit that they and others have
created for themselves while defending
their own wretchedness in order to
keep from rising. I want to challenge
you today to free your mind from self-
imposed limits that bind you so that
you can seize that which you dream.
During my weight-loss transfor-
mation, there were many nights that
I doubted myself, many times that I
broke down in tears
during a workout.
During those times,
I had to realign my
thoughts. I had
to decide which
thoughts I was go-
ing to listen to and
which I was going
to cast aside. I was
at a place where I
had nothing to lose
where pushing
past my perceived
limits was all that I
began to live for. My
diet was hard to fol-
low, my training was
rigorous, but the joy
that came with each
triumph was greater than the entire
struggle.
Keep a close watch on those thoughts
that tell you that you cant. Evict your
inner doubts. Because the truth of the
matter is: you will only achieve what you
believe. If your thoughts are thoughts
of self doubt, then those thoughts
and those thoughts alone are the only
things holding you back. Allow yourself
to believe in the impossible and act to
make it happen. Permit yourself to grab
hold of the power that exists inside and
all around you. And sanction yourself
to use it. MS&F
Max Muscles Preferred Trainer Program will get your clients
better results and help you build your business. As a Max
Muscle Preferred Trainer, you and your client will benefit from:
* fncfuson n the ox uscfe notonof
onfne tzonez dzectozy
* A compfmentozy nutzton
consuftoton foz youz cfent
by o Ceztfed Ftness Mutzton Cooch
* 5pecof custom nutzton pfon
pockoges foz youz cfent
* 5pecof Dscounts on ox uscfe
puzchoses foz you ond youz cfent
INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
I AM THE ONE
MAX MUSCL E WI L L GET ME THERE.
For more information on how to build a custom nutrition stack, visit us online at maxmuscle.com!
BODYBUI L DI NG CHAMPI ON,
MEN S PHYSI QUE COMPETI TOR.
NOT EASY TO DO BOTH I N A SPAN OF A SI NGL E WEEK.
AND THOSE ARE NOT MY DAY J OBS.
I TAKE MY BODY TO I T S L I MI TS BECAUSE
Brandan Fokken, Certified Trainer, Executive
persuasion
CRYSTAL
BLUE
Let the beach be your backdrop for these
beautiful blue-hued, fun-in-the--sun items.
By Lisa Maiorana
>> SEXY SCENT
Give off the scent of rose, water lily and vanilla
orchid with Blue Glow by J Lo. Wistful like the
ocean breeze, this perfume will not overpower.
$36.19 at fragrancenet.com
>> BEACH CRUISER
Go for a run on the beach in the Revive
running shoe designed by Kelly Ripa for
Ryka. The breathable fabrics allow for
comfort and ease while the larger heel
allows for a sturdy strike on the pavement.
$70 at ryka.com
>> WATCH ME NOW
Catch waves while wearing the newest line of
Baby G watches by Casio. The exquisite design
gives comfort for every twist and turn on your
board while the tide graph shows whats coming
up next. $89 at casio.com
>> STORMY SEAS
Have fun with OPIs
shatter nail polish in
Blue Shatter. Just one
layer over your favorite
nail polish will give
a feisty twist to any
polished manicure.
$7 at opi.com
>> BEACH BUNNY
Show off your toned shoulders and abs
with the Puerto Rico Reversible Halter and
Hipster by Hurley. $47 for top; $41 for
bottoms at hurley.com
>> NAMASTE
Create tranquility during your morning yoga
class with this biodegradable yoga mat by
Natural Fitness. The mat is made with natural
rubber so you wont slip while you slide into
warrior pose. $42.99 at naturaltnessinc.com
EXCLUSIVELY AT:
LEARN MORE AT MAXMUSCLE.COM
N
A
T
U
R
A
L
L
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S
L
I
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1
THIN HAIR: FAT HAIR THICKENING CRME
Seeing a little more skin on top than youd
like? Heres an easy x: this lightweight crme
penetrates each strand of hair, fattening it up and
giving you an overall fuller, thicker head of hair.
$9 at Ulta stores
2
NORMAL HAIR: PAUL MITCHELL TEA
TREE SHAPING CREAM Were not saying
all those other guys out there have abnormal
hair but if youre one of the lucky dudes with
a low-maintenance cut, this all-around shaping
cream takes just seconds to work in and keeps
you looking neat until days end. $17 at salons and
www.PaulMitchell.com
3
TEXTURED HAIR: REDKEN FOR MEN
DISHEVEL FIBER CREAM For that did-he-x-
it-did-he-not sexy, rumpled look, rub a small amount
of this texturizing cream between your palms and
work into your hair. Note: this style works best on
cuts designed to be disheveled. Otherwise, you
might just look unkempt. $16 at Target
4
FLAKEY HAIR: JOE GROOMING
MAXIMUM HOLD GEL Keep your style
rmly in place while taming annoying akes. This
high-shine gel boasts an alcohol-free formula to help
prevent dryness and is enhanced with ax seed oil
to boost shine and moisturize the scalp.
$17 at www.JoeGrooming.com
5
CURLY HAIR: AMERICAN CREW MEDIUM
HOLD WITH HIGH SHINE POMADE Got
curl? Dont ght them! This pomade works equally
well on fashion-forward or executive styles. Use a
lot for maximum control or just a dab to tame that
unruly cowlick. $12 at drug stores and salons
THE
RIGHT
STUFF
Guys need good hair days, too!
Get them the easy way with the right
product for your hair type. By Abby Hoeffner
1
4
5
2
3
GUY PICKS
FUN FINGERNAIL FACTS
Fingernails, just like horse hooves and animal claws, are made from a
protein called keratin.
It doesnt hurt to cut your ngernails because the nail is dead.
Nails grow about 0.1 mm daily. If torn off, It would take about 6 months
for a ngernail to regrow completely.
Fingernails grow about twice as fast as toenails. They grow faster in warm
weather than cold weather and faster on the dominant hand.
In ancient times, long ngernails were a sign of wealth and status; it
proved that you did not need to work hard.
In 2008, Lee Redmond, a woman from Salt Lake City, held the Guinness
World Record for the longest ngernails on a woman, with a total length
of over 28 feet. Her right thumbnail was the longest, measuring 2 feet 11
inches. In 2009, Redmond sustained severe injuries in a car crash. She
lived, but her nails had broken off.
Contrary to popular belief, nails do not continue to grow after death. This
is just an illusion, caused by the shrinkage of tissue around the nails, making
the nails appear longer.
By Linda Hepler, BSN, RN
A
s early as the fth century BC,
Hippocrates, a Greek physician
who is widely considered to be
the father of Western medicine, taught his
students the importance of examining the
patients ngernails. He wasnt just looking for
lapses in hygiene Hippocrates believed that
the ngernails reect the condition of the inner
body. He had discovered that abnormalities
of the nails can provide clues about health
conditions, both simple and more serious.
In fact, he found that a certain deformity of
the nail called clubbing, a.k.a. drumstick
ngers, indicated inadequate oxygen in the
blood, a sign of respiratory disorders. So
important was this discovery that doctors,
even today, often refer to clubbed ngernails
as Hippocratic ngers.
WHAT DO
YOUR NAILS
say about you?
BODY BASICS
HARMLESS
conditions
If youre skeptical that ngernail
abnormalities could be an early
sign of poor health, you have good
reason to be, says Ramzi Saad, MD,
a board-certied dermatologist at
South Shore Skin Center and Spa in
Massachusetts. Routine exams and
lab testing might very well detect
signs of illness prior to nail changes,
but this is only if you visit the doctor.
If a person gets regular health care,
this can show problems, he explains.
But many people dont go to the
doctor regularly, so nails can be a
good indicator of health conditions.
Nails are at the end of your visual
pathway. You can see your nails, but
you cant see your liver or kidneys.
Why do ngernails reect health
problems? Its not entirely understood,
says Charles E. Crutcheld, III, MD, a
board certied dermatologist pract-
icing in the Minneapolis, Minnesota
area. However, in generalized inam-
matory diseases, there is inammation
in the nail matrix (where the nail is being
formed), and that can cause a weak-
ness and pitting. And abnormalities in
electrolytes and/or proteins in the blood
can cause discoloration.
If you examine your unpolished nails
under a good light, you can get a good
look at their color, shape and texture.
Healthy nails are typically smooth,
without ridges or dents. The area under
the nail should be a uniform light pink
without spots or discoloration. What
nail symptoms might indicate health
problems? Dermatologists weigh in
on nail changes that might indicate a
need for medical attention:
TERRYS NAILS is a condition where
the nail plate turns white and the
lunula (the half moon at the base of
the nail) disappears. It can occur in
one or more ngers and is associated
with hepatic (liver) disease.
HALF AND HALF NAILS, or Lindsays
Nails, are characterized by the distal
edge of the nail turning brown, dark red
or pink. This is specic for underlying
kidney disease. In more severe cases
of kidney disease, the proximal part of
the nail turns white.
BEAUS LINES may have been an
olden day palm readers best friend.
When theres a real bad systemic
illness, shock, surgery or accident, the
nail matrix will temporarily shut down
and not produce nail, Crutcheld
explains. Once it resumes, theres a
horizontal ridge that grows out with
the nail called a Beaus line. Because
ngernails take six months to grow
out, if the line on your ngernail
is halfway down, you could tell
the person, Something very, very
traumatic must have happened to you
three months ago. And the person will
say, Absolutely. How did you know?
Well, because you can see that in the
ngernail.
SPLINTER HEMORRHAGES are thin
red or brown longitudinal lines that
occur beneath the nail plate. They
occur due to a clotting phenomena in
the capillaries below the nail bed. While
the hemorrhages or leaks may be due
to nail trauma or other problems, they
are a classic sign of endocarditis, an
inammation of the inner layer of the
heart, especially when coupled with
other signs of endocarditis, such as
fever and chills.
OIL DROP SIGN is a translucent
yellow-red discoloration in the nail bed
beneath the nail plate that resembles a
drop of oil. Once I see that, I need to
know nothing else to know the patient
has psoriasis, says Crutcheld.
CLUBBING is a change in the angle
of the nail, a rounding of the nail
bed. It can indicate a problem with
oxygenation through the lungs, such
as seen with smoking or chronic lung
diseases, such as asthma, or chronic
obstructive pulmonary disease. It can
also be a sign of lung cancer.
THICKENED, ROUGH NAILS with
crumbly debris under the tip of the
nail usually indicates a fungal
infection. While this can
occur in people with
normal immune systems,
it may indicate an im-
munodeciency, such as
occurs with HIV.
If you see any of these or other
unusual nail changes, dont
panic but do visit your
physician for a check
up. Fingernails usually
are just one piece of the
puzzle. MS&F
Not every nail abnormality is
serious. Here are some common
nail problems and suggested
remedies:
NAIL LIFTING: This is when
the nail lifts from the nail
plate. It usually occurs in long
ngernails that are traumatized
by keyboarding, acrylic nails, or
some other active daily process.
REMEDY: Trim nails short. It may
take 2 to 3 months to reattach.
DISCOLORATION OR
STAINING: May be the result
of aggressive nail treatment,
especially dark polishes or frequent
use of acrylic nails.
REMEDY: Rub lemon juice daily on
the affected area. Usually takes 10
to 14 days to subside.
NAIL RIDGING: This is
characterized by longitudinal
ridges from the base to the tip
of the nail. It is fairly common,
especially with age. It is not
related to nutritional deciency.
REMEDY: A manicurist can le
down the ridges, or you can do it
yourself. Apply commercial ridge
ller if desired.
PEELING OR SPLIT NAILS:
Occurs with everyday use of soap
and water and alcohol-based
cleansers. Nails often appear
frayed.
REMEDY: Avoid harsh cleansers,
keep nails trim and use a nail
moisturizer.
Max Muscle sure has come a long
way since that rst store opened
in Tustin, California in 1991. Last
month we interviewed the founders
of Max Muscle, which has since
grown to more than 150 stores
nationwide. This month, were
talking to some of the Max Muscle
franchisees who are proud to be a
part of the Max Muscle Legacy.
STRONG
PIERRE & BRENDA GOUDIE
MM Franchisees, Brentwood/Antioch, California
After years of being loyal Max Muscle customers, Pierre and Brenda Goudie
decided to make a career change and expand their passion for living healthy
and helping others. That career change was opening a Max Muscle store in
Brentwood/Antioch, California. Their favorite part about being Max Muscle
franchisees is witnessing their customers lives and bodies completely
change for the better.
What is your favorite memory so far of owning/working at Max
Muscle? The best memory was when a local reghter came in to our
store and showed us this new reghter ID card. He explained how he had
been so tired, overweight and expected not to pass his physical portion of
the reghter test. After visiting our store and getting a pre-workout stack,
he was able to complete his course with plenty of energy and time to
spare. He was not only thrilled that we were able to help him in his career
but also encouraged him to recover his body.
What has been your greatest challenge and how did you overcome it?
Our greatest challenge has been maintaining our store in an economy
that has taken a serious downturn. From the closing of Mervyns to other
various mortgage centers, our shopping center has had its fair share of
empty spaces. Through our dedication to the Max Muscle brand and to our
customers, we have been able to continue our love of helping others.
What is your mantra? Live life to the MAX!
What kind of community outreach programs are you involved in? We
perform nutrition workshops for our local Antioch Police Activities League,
local schools and sports team, and we train a running team for a local 10k
run during the holidays.
What are your thoughts about the Max Muscle brand? The Max Muscle
brand is true to its devotion to quality. We love the fact that the products
are light and not overwhelming in taste and the variety is awesome.
20 years
(L-R) Kari Boyens, Rebecca Meyer, Joey Boyens, Dakota Boyens and Daniel Wright
Joey & Kari Boyens
MM Franchisees, Clive, Iowa
Joey and Kari Boyens wanted to become Max Muscle franchisees after Joey
had achieved dramatic results through taking Max Muscle products as a
customer. I had tried every product on the market and was amazed at the
incredible gains that I made with my appearance and in the gym as well,
Joey said. He and his wife opened their store nearly three years ago and
theyre still going strong.
What has been one of your greatest challenges and how did you
overcome it? Our greatest challenge was getting our community to realize
that Max Muscle is not a store full of bodybuilders and professional athletes.
There is something for everyone at MMSN. From children to grandparents,
men or women, we have products and services that can help everyone live
a healthier lifestyle. Through education and great customer service we have
broken that stereotype and become the leader of our industry in Des Moines.
What are your thoughts about the Max Muscle brand? Thats easy.This
brand stands for quality and purity. With our Quality Ingredient Guarantee
and Good Manufacturing Practices, we are more than a step ahead of the
competition. When a customer leaves the store with Max Muscle products
in their hands, Im condent that they just purchased the best supplements
on the market today that has the science and research to back them 100
percent.
Name someone whose life you changed and how you helped change
it. We have helped so many people in so many different ways its hard
to narrow it down. Weve helped people get off of their prescription
medications, bariatric patients in their weight loss journey, athletes
preforming at their peak levels the list goes on and on. That is why this job
is so rewarding everyday!
Artie Quaranta
MM Franchisee, Wilmington, NC
After 35 years in corporate America, Artie Quaranta
decided he wanted to open a business that allowed him to
follow his passion for sports and nutrition. He also wanted
to do something that made a difference in peoples lives.
Max Muscle makes this difference in the customers he
serves.
What is the best part about owning a Max Muscle
store? The best part is the work we do with so many
different types of people. We have helped elite level
athletes to families trying to improve their lifestyles through
nutrition and exercise. It is very fullling to have people
come back into the store and share their success and give
us some credit for helping them achieve their goals.
What is your favorite Max Muscle supplement? MaxPro
Natural Vanilla. What a great product! Pure protein and no
articial sweeteners.
Name someone whose life you helped change and
how you helped change it. Jonathan Uzcategui, owner of
All Rules MMA and Boxing Academy, says we changed his
life from one of constant pain to one of feeling strong and
healthy all the time. He says that before the Max Muscle
meal plans and supplement regimen we gave him, he was
using heating pads and was extremely sore every day.
Now he does not use those pads and is training harder
than ever.
What do you think about the Max Muscle brand? The
strength and quality of the Max Muscle brand is what
convinced me to choose Max Muscle as my business. I
think we have the best supplements on the market and
the best business strategy.
I AM THE ONE
MAX MUSCL E WI L L GET ME THERE.
For more information on how to build a custom nutrition stack, visit us online at maxmuscle.com!
40 YEARS OL D, FATHER OF TWO.
EVEN AT MY AGE, A L OT OF FOL KS WOUL D
L OVE TO HAVE MY PHYSI QUE
I TRULY ENJ OY HEL PI NG THEM GET ON THEI R WAY.
I REDEFI NE PEOPL E S L I VES BECAUSE
Harry Wilson, Max Muscle Franchisee, Spokane, WA
A
ugust isnt known as a month for no-
table holidays, unless you cel-
ebrate National Mustard Day or
National Fresh Breath Day.
For real? you ask. Yes, those are
recognized holidays in August. Which
makes August pretty dull, right?
Wrong!
The month highlights the rst
scheduled pre-season National
Football League games. Memorial
Day may ofcially mark the start
of summertime fun and grilling
season, but for football fanatics
such as myself, the grilling
season has just begun. So
whether you follow high school,
college or the pros, lets light er
up, and let the tailgating begin!
Has your summertime been
lacking the backyard festivities
that get your grilling game in
gear? If youve been cooped
up in the air conditioning this
month, let me help you set the
outdoor stage.

GOT GRILL?
Does size matter? Well, now that I have all of the male
readers wide-eyed and paying attention, read on.
You probably have a grill at home, but are not set up
to move that monster to the stadium. Perhaps shop for
something thats a little more portable. This is a good
time to buy grills because most stores discount them
as the summer season winds down.
Unless youre feeding a big crowd, a gargantuan
grill is just a pain to lug back and forth. Its all about the
griller, not the grill. If you do have access to a pick-
GRILLING
SEASON
IS HERE...
are you ready?
Tips to help you become a grill master
for those tailgating parties and
backyard grilling sessions. By Gina Ostarly
ON THE WEB
For some delectable grilling
recipes, visit these sites:
www.grilling.com
www.grilling-recipes.com
www.mccormick.com
To avoid burgers from sticking:
Preheat grill for 15-20 minutes
Oil grates
To keep steak form turning to leather:
Grill with lid down to seal in juices

How to make sure meat is
cooked properly:
Use high heat to sear, then lower
temp to nish cooking
Use a meat thermometer
To add avor and tenderness:
Use an acidic marinade made
with vinegar, lemon juice or wine

To avoid grill are ups:
Dont overcrowd the cooking
surface; keep 40 percent of the
grate surface empty
If fattier foods like salmon do
are, move them to a cooler
section of the grate
GRILLING 101
Here are some tips to help you
side-step grilling mistakes.
up truck then load up! Bigger grill, bigger
grate, bigger party! So, to answer the
question. Yes, bigger is better when it
comes to tailgate grilling parties. Here are
some tips for making a good purchase:
Grate: Look for quality stainless steel and
porcelain-coated metal grates. Heavier
grates will sear meat better and hold
in more avor. A cheap grill will die in a
season or two.
Finish: Grade 304 stainless steel is the
standard for grills. Consumer Reports
recommends taking a magnet to the store
and using it to gauge the quality of steel
used to contain the heat. If the magnet
sticks, its likely a cheaper grade that will
rust easier. Porcelain-enamel nishes are
also rugged and come in attractive colors.
Heat output: BTUs (British thermal units)
are the standard measurement used to
state the amount of energy that a fuel has
as well as the amount of output of heat.
One hundred BTUs per square inch of
cooking area is about right.
USE THE RIGHT TOOLS
The car mechanic needs the right
tools to x the car, the barber to cut
hair and the construction worker to
build the house. Why would it be
any different for the griller to grill?
Its not! The griller needs tools that
can ip, snatch and baste.
Sets consisting of a carrying
case make for easy storage.
The set should include a round
basting mop, which has a heat-
proof silicone head; fork, tongs
and the all-important spatula.
Tools are generally made of
stainless steel and are 17 to 18
inches in length. Your tools are
indispensable to grilling so
splurge a little and go for the
Rolls Royce versions.
CMON BABY, LIGHT MY FIRE!
Gas or charcoal? Charcoal or gas? Its a
timeless and often heated debate
among tailgaters. This abiding question
for grillers everywhere is really a trick
question. Its like asking whether Drew
Brees or LeBron James is the better
athlete. Different rules, different skills and
different games.
Of course the gas grillers will tell you
their way is the only way. Hank Hill is a
propane loyalist on the popular King
of The Hill television syndication. He
boasts, The only woman Im pimping is
sweet lady propane! And Im tricking her
out all over this town.
Time Magazine food columnist Josh
Ozersky, on the other hand, went so far
in a recent column as to characterize
gas grills as, Pabulum, Soylent Green, a
medium for medicating hunger and killing
time ... nihilism in a tank.
Its a debate that fuels a whole other
story. And with any debate comes the
pros and cons. Decide for yourself.
Gas grills are known for their versatility
and easy cleanup. With the twist of a
valve, they light and heat up quickly. Your
bank roll will, however, take a beating
because the more complex gas grills
cost more up front and also require costly
replacement parts during their life span.
Charcoal grills are not for the hasty,
but good things generally come to those
who wait. Gas grills may have that quick
heat, but even the best avor bars still
cant replicate the smoke and radiant
heat provided by hot coals. Unless you
are buying a charcoal grill made from
titanium, its going to cost less than a gas
grill of comparable size and quality.

HEALTH BENEFITS
Fire-cooked meat also helps lower the
overall fat content of beef and pork
because some of the fat drips away during
cooking. Some very health-conscious
people worry about heterocyclic amines,
sometimes referred to as HCAs, and
polycyclic aromatic hydrocarbon residues
being produced by the process.
You probably wont worry much about
either as you wipe the juices off your chin,
but just know that the American Institute
for Cancer research says that marinating
meat before cooking can reduce hetero-
cylic amines by 90 percent.

TAILGATE TRIVIA
If you wish to consider yourself a master
of ery meat preparation, back up your
expertise by knowing the difference
between grill and bar-b-q or
barbecue or even barbeque. Take a
rm stand on how to spell that word and
youll get another debate. But, yes, there
is a difference in the cooking methods.
The simplest explanation is that
barbecue is low and slow, while grilling is
hot and fast. Grilling is applying the meat
directly to the heat and ame of the grill.
Barbecue (or smoking) is to place the meat
off to the side of the heat source, letting
the smoke and heat cook the meat. The
term smoking is also commonly used
when referring to barbecue.
Some, especially those on the
competition barbecue circuit, are quite
passionate about evangelizing this
distinction. You would be too, if you spent
upwards of 12 hours or more to create a
masterpiece only to be categorized with
an average backyard Joe who spent 45
minutes with a gas grill.
You think, how hard can it be to grill?
Any master griller will tell you, its an art.
A combination of grilling temperature,
grilling time and proximity are more
important than what you are throwing on
there! MS&F
INGREDIENTS
For vinaigrette:
cup extra virgin olive oil s
3 tablespoons balsamic vinegar s
Pinch of sea salt s
Pinch of black pepper s
Fine zest of lemon s
Pinch of ne zest of orange s
Pinch of dried thyme s
Pinch of dried marjoram s
Pinch of dried savory s
For salad:
4 to 6 cups fresh arugula greens s
4 tablespoons toasted whole s
almonds
3 fresh whole strawberries, s
sliced
12 fresh parmesan cheese s
shavings*
Y
ouve most likely spent
much of your life with
someone advising you
to drink milk, eat lots of
dairy foods like yogurt and cheese so
youll live a long healthy calcium-lled
life. While it is true that dairy products
are a good source of calcium, it is
important to understand the calcium
is evident in a variety of foods, which
is great news for those who are dairy
intolerant. First lets examine the key
role calcium plays in our bodies.
Calcium is not just about strong
bones and teeth. Calcium enhances
brain function, the nervous system,
helps keep a strong beating heart,
can help lower high blood pressure
and the bad LDL cholesterol,
as well as promote calm, restful
sleep. Health enthusiasts usually
suggest taking calcium supplements
in the form or tablets, powders
and capsules to achieve the
recommended daily dosage of
1,000 mg for the average adult. Yet,
advocates of calcium supplements
beware. Calcium supplements can
actually hinder the absorption of
other key minerals and vitamins and
they are often not well absorbed into
the body.
Instead, consume delicious
nutritious foods high in calcium
for a balanced diet and a satised
palate. Enjoy fresh, grilled or sauted
carrots and broccoli, enhance dishes
like calcium-rich kale, arugula and
other dark leafy greens with calcium
friendly add-ons including almonds,
Brazil nuts, sesame seeds, ax
seeds, and turnip, mustard, dandelion
and collard greens. A pinch or two of
calcium-rich dried herbs also create
delicious avor for your vinaigrettes,
soups and stews. Dried herbs such
as savory, thyme, dill, marjoram and
rosemary are natural compliments to
your end-of-summer dry rubs for the
grill.
Calcium can easily, naturally and
deliciously be a part of your daily
food consumption. If you have a
question about the amount of calcium
needed for your body, consult your
physician or nutritionist. 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 www.thebikinichef.com.
Copyright Susan Irby, the Bikini Chef
2011
FROM MORE THAN DAIRY
Arugula Salad with Almonds,
Herb Vinaigrette and Fresh Parmesan (Serves 4)
BIKINI KITCHEN
DIRECTIONS
1. Vinaigrette preparation: in a large
mixing bowl, whisk together oil,
vinegar, salt, pepper, lemon, orange,
thyme, marjoram and savory. Whisk
until well blended.
2. Add in arugula, almonds,
strawberries and toss to coat.
3. Place on serving plates and nish
with 3 to 4 fresh parmesan* shavings.
*Parmesan cheese is one of the
cheeses highest in calcium. If you
don't mind a little dairy, add it. For
dairy intolerant diets, parmesan
cheese is optional.
"Y3USAN)RBYTHE"IKINI#HEFs0HOTOBY'REGG%VAN0HOTOGRAPHY
Calcium:
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mart, powerful anabolic formulas do exist,
and Max Muscle Sports Nutrition has
strategically designed a testosterone amplier
and age-related hormonal support called 2TX
that will peak even the most hardcore lifters
interest. This latest weapon to our arsenal is not a synthetic drug
and will not cause the negative effects often seen by other anabolic
compounds. It is safe for professional athletes and those who must
pass drug tests for jobs, competitions, ghts, etc. 2TXs innovative
formula promotes powerful natural testosterone production to
increase muscle growth, strength and recovery while blocking
unwanted estrogen production. In fact, the key ingredients
optimizing 2TX ew off the charts in human clinical trials
increasing free testosterone by 98 percent! Train hard and smart,
do away with harmful pro-hormones and address your anabolic
needs with 2TX, available exclusively at Max Muscle.
Testosterone Modulator Complex
Testosterone levels decline with age, including steeper
declines in unbound or free testosterone and is the only form
of the hormone that binds androgen receptors. This results in
both anabolic and androgenic effects. Androgen binding then
activates a cascade of biological mechanisms from protein
synthesis, tissue growth, increased bone density and muscle
strength. Recently, an alarming published study showed that
testosterone levels have dropped at an accelerated rate in
males about 1.2 percent per year, or about 17 percent overall
from 1987 to 2004 as compared to previous periods. Recent
studies have also shown that Sex Hormone Binding Globulin
(SBGH) levels have increased in adult males, which further
exacerbates the situation. This increase in SBGH would bind
up more of the free testosterone making the active form of the
hormone less available.
About 98 percent of testosterone circulating in the
GET
BACK
IN THE
GAME
Max Muscle Sports Nutritions
quality testosterone booster, 2TX,
helps increase muscle growth and strength.
Find it at a local Max Muscle
store near you! By Joshua Dove
55 55
B
O
O
S
T

Y
O
U
R

T
E
S
T
O
S
T
E
R
O
N
E

S
A
F
E
L
Y
bloodstream is bound to proteins, with about 65 percent transported on
the protein SHBG and 33 percent to the protein albumin. The remaining 2
percent is the free testosterone fraction and the only form of the hormone
that can bind to androgen receptors for activation. The testosterone
modulator complex is specically designed to support maximum free and
bio-available testosterone for maximum effects.
Max Muscles 2TX combines three synergistically composed complexes
creating the premier, legal testosterone amplier. First, Testafuranol is a
unique extract derived from a proprietary process of the Tribulus Alatus
plant standardized to contain high concentrations of the bioactive beta-
sitosterol (minimum 47.5 percent) and furastonolic saponins (minimum 50
percent). Research has demonstrated that these special sitosterols and
saponins directly stimulate the luteinizing hormone (LH) from the pituitary
gland production thereby increasing testosterone levels in the testes.
Testafuraniol may also signicantly elevate free testosterone levels; thus
it may help to support enhanced protein anabolism.
Testofen is a clinically proven ingredient shown to increase muscle mass,
increase levels of free testosterone, increase libido, reduce abdominal fat
and increase energy levels as a special fenugreek extract standardized
to contain at least 50 percent fenusides. Testofen has shown remarkable
results in both animal and double blind, randomized, placebo controlled
human clinical studies of 60 subjects on the positive effects of elevating
free testosterone levels.
Maslinic acid (2-alpha,3-beta-dihydroxyyolean-12-en-28-oic acid),
included in 2TX, has a chemical structure similar to steroid hormones and
a proposed mechanism of action in cells signaling comparable to that
of testosterone. Studies have shown that maslinic acid has a powerful
effect by increasing the whole body growth rate, increasing liver protein
synthesis and nitrogen retention. The combined force of Testafuranol,
Testofen and maslinic acid jolt the bodies anabolic effect into a weapon
of mass development.
Androgen Receptor Response Complex
The androgen receptor (AR), located within the target tissue cells, is
the primary binding complex for free testosterone and functions as a
DNA binding transcription factor causing direct up-regulation of gene
expression and protein synthesis, increases in lean muscle mass and
skeletal muscle strength. Several studies have now shown that L-Carnitine-
L-Tartate (LCLT) may up-regulate the AR and plays an important role as
2TX: TRIED & TRUE
I came in the other day with my lovely
wife and bought the testoterone
booster product, 2TX three bottles
of it. Just wanted to give you some
feedback. The stuff ROCKS! It KICKS!
Im doing three in the morning on an
empty stomach. The first day there
was a noticeable difference, and the
second day, I was ROCKIN man! Just
kickin! Id be happy to recommend it
to anybody who was having a lack of
energy like I was.
Fred Eichel, 56
Modesto, California
an enhancer of testosterone response in muscle cells. LCLT is
combined with Alpha Lipoic Acid, a universal antioxidant shown
to be an effective cytoprotectant for testosterone and ARs, known
for being an effective cytoprotectant of testosterone and ARs.
SHBG and Anti-Aromatase Complex
Its a simple fact that some testosterone in males gets converted
into estrogen. 2TX addresses this concern by using three natural
ingredients all aimed at decreasing the conversion of testosterone
to estrogen (anti-aromatase) and the effects of estrogen at the
receptor sites. These include chrysin, divanillytetraydrofuran,
white button mushroom and green tea leaf extract.

Superior Product
2TX stands alone as the top alternative to unsafe pro-hormones.
Safe doesnt have to mean weak and 2TX proves it. The science
proves it. The research and clinical trials prove it. Max Muscles
reputation for designing superior quality supplements proves it.
What guy doesnt want increased testosterone, increased protein
synthesis, higher energy levels and faster recovery?
We developed 2TX with safety and efcacy in mind," says Dr.
Phil Harvey, chief scientic ofcer and head of product research
and development at Max Muscle. Testofen and Testafuranol are
both patented and standardized ingredients to deliver maximum
potency. All of the other ingredients in the formula are supported
by published scientic evidence. We believe 2TX will be the
smartest formula available for male testosterone support.
Take 2TX for eight weeks, twice a day and feel the difference in
the gym and bedroom. MS&F
OTHER MAX MUSCLE
PRODUCTS JUST FOR MEN
Max Anabol supports the bodys natural production of Lutenizing
Hormone (LH), a hormone that demands your body to produce more
testosterone. The three proprietary complexes found in Max Anabol
stimulate production of the LH, pushing your body to naturally ramp-
up production of testosterone to support endurance and sexual
performance while blocking unwanted estrogen.
Max Anabol EXT is a powerful muscle and strength formula delivering
maximum anabolic and androgenic effects by infusing patented and
clinically proven ingredients for increased muscle size, strength and
repair. Max Anabol EXT is a powerhouse in a bottle for any athlete
or male demanding natural hormone support that exceeds all
expectations.
Max Tribustak is a high potency, comprehensive Tribulus formula
that enhances libido and sexual performance through normalization
of testosterone production. The unique combination of Tribulus
(500mg) plus the added effects of DHEA (25mg) and a proprietary
blend supporting the nourishment of the male reproductive organs,
Max Tribustak will have you noticing results in the gym, the mirror and
the bedroom.
Anabol Cuts 2 is the next generation of advanced lean muscle builders
for men. Anabol Cuts 2 blends the potency of natural testosterone-
enhancing Testofen and Tribulus with metabolism-revving EGCG and
caffeine to produce a high octane, fat burning, testosterone boosting
matrix sure to amp up your workouts and your lean gains.
Max ZMA combines researched and tested ingredients to increase
muscle size and reduce muscle soreness from intense workouts. The
precise ratios of minerals in Max ZMA work synergistically to create
an effective anabolic state while boosting insulin-like growth factor
Type 1 levels for increase strength and endurance.
Add These to Your Arsenal.
Available Exclusively at Max Muscle Sports Nutrition
Max Muscle has a complete line specifically engineered
for the optimum in mens health. Visit your local Max
Muscle store and speak to a Certified Fitness Nutrition
Coach for more information on our extensive nutraceutical
product collection.
2Txs innovative and science-
based formula is strategically
designed to promote the powerful
natural testosterone mechanisms
within the male body, releasing
testosterone from binding
transport proteins, optimizing
steroid receptor binding capacity,
and blocking unwanted
estrogen production.
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By Phil Harvey, PhD, RD, FACN
GO THE DISTANCE
WITH
E
nduroMax was developed for the
athlete participating in strenuous
and prolonged exercise lasting for 1
to 2 hours and longer. Enduromax is
based on scientic evidence and modeled
after the newest American College of
Sports Medicine (ACSM) guidelines for
uid and electrolyte replacement during
exercise. There is nothing like it on the
market. EnduroMax was formulated
to support critical biochemical and
physiological demands of prolonged
exercise by providing the necessary uid,
energy fuel, electrolytes, amino acids,
metabolic cofactors and antioxidants your
body needs during
exercise to support
optimal performance.
During exercise,
your body can lose up
to 2 liters (4.4 pounds)
of water through sweat
per hour under extreme
conditions such as high
temperatures, high
humidity, bright sun
and exercise intensity.
Loss of body water,
called dehydration,
leads to a decrease in
athletic performance
especially in older
individuals (ages 65
years and older). The
thirst mechanism is in delayed response
mode and thirsty athletes can already be
signicantly dehydrated. The goal is not
to incur body weight losses of greater
than 2 percent. Greater than 2 percent
weight loss from sweat can result in
signicant physiological changes to the
body including inhibited thirst mechanism,
weakness, muscle cramps and other
signs and symptoms affecting exercise
performance.
EnduroMax gives you the fuel you need
for endurance exercise by providing multi-
molecular weight carbohydrates including
maltodextrin, sucrose and dextrose
(glucose) in the recommended ratios.
Maltodextrin is a glucose polymer and
has the highest molecular weight of the
carbohydrate ingredients. Maltodextrin is
an easily digested short chain of 3 to 20
glucose units in length and a convenient
source of intermediate energy. Both
sucrose and dextrose provides sources of
rapid energy to spare glycogen and delay
fatigue.
EnduroMax contains L-glutamine and
the branched-chain amino acids (BCAAs)
L-leucine, L-valine and L-isoleucine.
L-Glutamine supports muscle recovery and
functions as an anti-catabolic amino acid.
BCAAs help maintain a positive nitrogen
balance, provide an additional fuel source
for high intensity exercise and enhance
recovery.
EnduroMax contains
energizing cofactors
like quercetin, N-acetyl
cysteine, alpha lipoic
acid, CoQ10 and L-car-
nitine to maintain energy
production in the cell mi-
tochondria and promote
efcient fat metabolism.
Caffeine (75 mg per serv-
ing) has been added as
a proven energy ergo-
genic and further aids
in supporting fat utiliza-
tion during prolonged
exercise. Vitamin C has
been included to pro-
tect muscles from free
radicals that may be generated during ex-
ercise and to enhance tissue recovery. En-
duroMax also provides ALL of the essential
electrolytes including sodium, potassium,
chloride, calcium and magnesium that may
be lost during exercise.
Make sure to mix EnduroMax, in its
quick-dissolving and refreshing all natural
Lemon Lime avor, in a clean shaker
cup or water bottle. Ideally, mix it up just
before use and keep it as cold as possible.
Although a complete formula, it can be
mixed with other Max Muscle products
like Xtinguisher, ACM or Cx3. EnduroMax
provides exactly what you need during
endurance exercise, nothing more and
nothing less. Its the ultimate endurance
supplement.
MS&F
These statements have not been evaluated by the U.S. Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always consult your
healthcare practitioner before using this product.
maxmuscle.com
Enduromax
The old adage there are no short cuts isn't entirely true when it comes to optimizing
results from your training. Elite trainers are always searching for an edge for their
athletes. Several of them have found what they consider "the true secret for results"
with high doses of BCAA's pre and post workout. They have concluded that
dosage is critical in terms of creating true efficacy with Branched Chain Amino
Acid supplementation. By using 10 grams pre-workout and 10 grams immediately
post-workout, they have reduced recovery time significantly in these athletes.
They've also found that it prevented them from getting nauseous during intense
training sessions, a common side-effect when athletes push themselves past failure.
PRO BCAA, MMSN's new Advanced Branched Chain Amino Acid dual action
formula was created specifically to support proper dosing requirements (pre and
post exercise) to facilitate efficacy in a great-tasting, easy to use drink mix. This
highly advanced branched chain amino acid formula provides the body with high
potency branched-chain amino acids in the ideal 2:1:1 ratio of leucine, isoleucine,
and valine. Finally, a true professional grade, field tested formula designed to give
you the competitive advantage.
AVAILABLE IN STORES THIS SUMMER.
INTRODUCING
TANGERINE
WATERMELON
ALSO AVAILABLE IN:
40
30
20
10
MAX GOURMET
High Protein, Low Carb
w/ a milkshake taste
MAXPRO
The SUPER Protein Blend
w/ whey protein concentrate,
whey protein isolate and
potassium caseinate.
TRIPLE WHEY
The Threefold Threat
w/ TriPro Complex
WHEN SEARCHING FOR THE ABSOLUTE BEST IN PROTEINS, YOU CAN COUNT
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The highest concentrated percentage
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ON MAX MUSCLE TO ROUND UP
TH
IS N
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S LIN
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P IS
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LY
A
V
A
ILA
B
LE A
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BOOST ME UP
Coming soon to a Max Muscle near
you is Max Vit-Acell Energy, a super-
concentrated and highly potent
liquid nutrition supplement providing
natual energy you can feel for
hours. Vit-Acell Energy is all about
energy, delivering all the essential
B-Complex vitamins necessary to
produce energy in the body along
with whole food nutrition, energizing
herbs, natural sugars and natural
caffeine. www.maxmuscle.com
SUSPENSION
TRAINING
Forget going to the gym. Bring
the gym home with the Jungle
Gym XT. Its unstable design
forces you to ght your own
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challenging you to use your
core muscles. Work out your
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more. www.lifelineusa.com
RELAXATION IN A CAN
With 7 essential vitamins and
minerals, gingko, ginseng and
L-Theanine (100 mg per serving),
Just Chill boasts being the only drink
on the market to combat stress.
Next time life has you stressed out
to the max, reach for an ice cold can
of this refreshingly tropical avored
beverage. With only 50 calories,
you wont have to feel like youre
wrecking your diet! Drink up!
www.drinkjustchill.com
DELECTABLE DIET
Who says you cant have wine,
dark chocolate or other goodies
in your diet? The New Sonoma
Diet is an alternative for people
who dont want to have to count
calories, weigh or measure food
and want the occasional glass
of wine. Recipes are inspired by
the Mediterranean and Coastal
California. www.sonomadiet.com
Included:
POTENT DETOX
Coming soon to a Max Muscle near you
is Cleanse & Lean Advanced with its
powerful body composition slenderizing
formula designed for quick and effective
weight loss. Cleanse & Lean Advanced
specically addresses the areas of
healthy elimination, appetite suppression
and thermogenesis along with water loss
using high quality ingredients supported
by published scientic studies.
www.maxmuscle.com
WORKOUT COMPANION
Max ARM (Anabolic Recovery Matrix)
from Max Muscle was created to be
the ultimate post-workout formula,
providing the necessary nutrients
to support maximum muscle
mass activation, restore uids and
electrolytes, replenish glycogen, and
accelerate overall muscle recovery
and repair. You wont want to work
out without it! Now in Watermelon
Flavor!! www.maxmuscle.com
**See store for details. Cannot be combined with Frequent Buyer Points or
any other offers. Must present coupon at time of purchase.
All coupons expire August 31, 2011.
2TX-Natural Testosterone Amplifier, MAX TRIBUSTAK-Male Hormone Support
DHEA-Science Based Nutrition
ESSENTIAL OMEGA-Peach Mango Smoothie-Pharmaceutical Grade Fish Oil,
FLAX OIL-Omega 3-6-9 Supplement,
VITAMIN D-For Healthy Bones
PAIN & INFLAMMATION BLEND, ST. JOHNS WORT-1.35mg Hypercins per Serving
MELATONIN-Supports Restful Sleep
FEMME LEAN & BALANCE-Weight Loss For Women, CLEANSE & LEAN-Defining Agent
WOMENS MULTI-Comprehensive Formula
THE AUGUST
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BUY ESSENTIAL OMEGA & MAX FLAX OIL,
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BUY 2TX & MAX TRIBUSTAK,
GET DHEA
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& ST. JOHNS WORT,
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& ST. JOHNS WORT,
GET MELATONIN
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GET WOMENS MULTI
**
Turn Your Passion Into Your Profession
The Max Muscle Sports Nutrition store ownership program
includes a simple turnkey operating system, exclusive
territories, high quality proprietary products, multiple
revenue streams, innovative business development
tools, comprehensive training and nationwide
support programs and is available to qualified
individuals for single unit, multi-unit and master
franchise opportunities throughout
the United States.
WWW.MAXMUSCLEFRANCHISE.COM
Love what you do. Own your own Max Muscle Store!
Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document only. 2010 Max Muscle.
George Hogan
FRANCHISEE,
Mt. Pleasant, SC
Mary Romano
FRANCHISEE,
Charlotte, NC
John Hagaman
FRANCHISEE,
Rockwall, TX
Dianne Carlos
FRANCHISEE,
Sacramento, CA

August 2011 Max Magazine

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