June 2013 Max Sports & Fitness Magazine

3-STAGE SYSTEM
pg. 56
THE FIT DADS ISSUE

FUN with your
Children
D.J. TRUDEAU
FITNESS
Father and Fitness Pro Shares Five Moves To Get in Shape
NO EXCUSES YOUR DIET PLAN TO GET SHREDDED

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EvERyThINg you need to know

ABOUT PROSTATE HEALTH
X-SERIES COMING SOON!
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SPE
X AE
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HREE STAGE SYSTEM!
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CONTENTS
18
JUNE 2013 ISSUE 175
28
24
HEALTH
18 Prostate Health 101
From prevention to nutrition to the latest in health care and science, here is all you need to know about protate health. exciting ways to be active with your children.
RESULTS
30
34 Max Muscle Dads

These Max Muscle customers and franchisees are great examples how you can live the healthy lifestyle.
FITNESS
24 Get Back In Shape

Put on a 'few' since you became a father? Here are some tips from the experts on how to get back to your ft self.
IMAGE
40 Man-Cave Essentials
Everything you need to make your man cave your haven.
28 Daddy Strong
This month's cover model, D.J. Trudeau, shares fve back-to-basics exercises you can do anywhere to get ft all over.
42 Gift Ideas for Dad

Our picks for some really cool gifts for Father's Day.
30 Fitness Fun With Kids

From trampoline gyms to running a 5K, here are some
NUTRITION
46 No Excuses
Getting older is not exactly easy at times. Here's a guide
Check out these hot gift ideas for dads!
42
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JUNE 2013
50
46
for nutrition and supplements to help you age gracefully.
CUTTING EDGE
50 The Lean Grill

Feel like grilling this summer? Check out this incredible receipe for a bison burger with fre-roasted corn salsa and red pepper remoulade.
56 3 Stages of Success
If your goal is to get shredded, then you defnitely want to try Max Muscle's innovative 3-stage system of supplements.
52 Evils of Sugar
Too many Americans overconsume sugar and other overly processed simple carbohydrates, but not without a cost. Obesity and disease are running rampant in this nation as a result. Eating whole foods and taking nutritionally sound supplements are vital for healthy living.
3-STAGE SYSTEM
pg. 56
COLUMNS
14 Forever Young 32 Max Champ
4 6 8 12 16 60 62
IN EVERY ISSUE
Editors Note President's Point Contributors Feedback Buzz Health Beat Science News What's Hot
THE FIT DADS ISSUE

FUN with your
D.J. TRUDEAU
FITNESS
ON THE COVER
Photographer: James Patrick, JamesPatrick.com Models: D.J. Trudeau and his son, Draiden Trudeau Assistant/Stylist: Ricky Fuentes Location: CrossFit Los Alamitos, CrossFitLosAlamitos.com
ARRIVES THIS SUMMER.

For more information or to find the store nearest you, visit us online at
Children
Father and Fitness Pro Shares Five Moves To Get in Shape
NO EXCUSES YOUR DIET PLAN TO GET SHREDDED

of: p Compliments
! FREE!
EvERyThINg you need to know
ABOUT PROSTATE HEALTH
maxmuscle.com
JUNE 2013
l www.maxmuscle.com
X-SERIES COMING SOON!
JUNE 2013
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EDITOR'SNOTE
I AM excited
FULL BLOWN XTREME is the culmination of quality ingredients research and testing. The research team at MM Sports Nutrition focused on blasting your muscles with greater blood flow while increasing cellular fluid AND glycogen levels. The end result is what we believe to be the finest Nitric Oxide Boosting Creatine Supplying Energy AND Intensity enhancing pre-workout supplement drink mix ever developed. (Available in Berry Blast, Orange, Pink Lemonade, Tropical Punch and Mango)
AVAILABLE EXCLUSIVELY AT:
to share with you our frst ever issue dedicated to fathers everywhere. We did a moms' issue in March and it was quite a hit, so I'm betting this one will be, too. If you'll allow me, I'd love to share with you about my dad. I've talked about him before in my letters, but this time, it is with a heavy heart. My father passed away on February 20. This month (June 27th), he would have turned 80. He cheated death on multiple occasions, once as a child when he bashed his skull on a tree during a snow sledding accident. Another time when he nearly drowned and his brother had to resuscitate him. Another time as an adult when he lost control of his motorcycle and skidded dangerously close to the edge of a cliff. By age 79, he had a slew of health problems including Parkinson's disease, one working kidney, gout, congestive heart failure, double hernia, hyperthyroidism, sleep apnea and acid refux. We used to joke with him that he was trying to get every disease there was just to see which one would take him out. The one that did, however, was congestive heart failure, which he'd had for 15 years. He'd only been given fve years to live when he was diagnosed, so he made it well past that, even with all his other health problems. The best thing about my dad was that he never complained. He took it all with great patience and strength. He pushed himself to keep working, keep gardening, keep playing the violin (even though he'd had a crippled hand since high school); he kept trying, even if it meant he might fall down because of his Parkinson's or get severely out of breath in just a couple of steps because of his heart condition. I know it was awful for him once he was confned to hospice and couldn't get out of bed. But still he didn't complain and he certainly didn't fear death. That twinkle of mischief was always present in his brown eyes that squinted when he smiled or laughed up until the last week of his life when he lay there comatose, barely breathing, but still strong enough to defy death a little longer. I hope that if ever I'm in a similar situation, I will be strong and brave like he was and never complain about my condition. My dad was certainly no angel (none of us are), but he did one-handed push-ups, started his own printing business from scratch, fathered seven children, believed in God with all his heart and loved my mother and his family until the day he died. I love you, dad. Thanks for being a great role model to me. I miss you every day. Until next time,
LaRue Novick
LaRue Novick is Editor in Chief and Creative Director of MS&F.

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JUNE 2013
MORE GROWTH GRO OWTH

GHTX is a scientifically-based formula developed by the Research & Development Team at MMSN to provide the body with precursors to support healthy levels of Growth Hormone (GH) and Insulin-Like Growth Factor-1 (IGF-1) along with neuromuscular optimization and cognitive enhancement. Mediated by GH and IGF-1 enhancement, GHTX was formulated to:
COMING SOON!
Increase Lean Body Mass and Muscle Power Output Promote Anabolic Intervention Enhance Rapid Recovery
GHTX is an effective natural growth hormone and IGF-1 support product when used on its own or it can be stacked with any of the X-SERIES product line to maximize your results!
LIKE US FOR A CHANCE TO WIN FREE PRODUCT!
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PRESIDENT'SPOINt
I was at my
daughters track meet last week where she was competing in the long jump and high jump events. An opportunity came up for her to run the 50-meter dash but she was hesitant to run it. When asked her why she was reluctant to compete in that event, she confded in me that she was really nervous and didnt want to do it. I thought about what I should say to her and the bible verse, We are not called to win the race but to run the race, came to my mind. I shared that with her and told her that how she did in the event wasnt important; what was most important is that she tried her best and that she run the race. Even though I could see that she was still very nervous, she overcame her fear and she ran the race. As I saw her taking her place at the starting line, knowing how she was feeling at that moment and pushing forward despite her fear, I couldnt have been a more proud father. It made me refect on how we all face challenges and have to overcome our fears in order to run the race. I thought about how this relates to our Max Muscle customers who face the challenges of getting into or staying in shape on a daily basis. I thought about how diffcult it can be for so many of our Max Muscle family who battle with weight gain and health issues or just arent accomplishing their health and ftness goals. The wisdom that I had shared with my daughter is great advice for all of us no matter what challenge we are facing. Its not the results that we should be focused on, its the process. When we focus on the result, like my daughter did, we get overwhelmed. We think things like, I cant lose that much weight or Im just too old or too tired or too out of shape to (fll in the blank). We need to focus on running the race focus on the process. What can I do today that is going to help me be a little better than I was yesterday? Can I walk for 30 minutes after dinner? Can I get to the gym twice this week? Can I do some type of physical activity at home for 15 minutes? Can I clean up my diet a little bit or commit to drinking my protein shakes? Whatever that something is, its about running the race. My daughter taught me something at that track meet that day. The things we may read about or learn about or may have heard a hundred times dont really matter unless they are applied. We all need to take our place at the starting line, whatever that may be and not worry about winning the race; just running the race.
Publisher Joe Wells Enterprises, Inc. Executive Editor Sean Greene Editor-in-Chief/Creative Director LaRue Novick Proofreader Tariq Ahmad advisory Board
Rand McClain, DO; Ron Higuera, DC, MS, ART; Robert Goldman, DO, PhD; Gary Brazina, MD, FACS; Charles Poliquin, BS, MS; Phil Harvey, PhD, RD, FACN
Contributing Writers
Lisa Maiorana, Amanda Freeseman, Linda Hepler, Abby Hoeffner, Susan Irby, Rochelle Marapao, Dr. Phil Harvey, Joe Wells, Corry Matthews, Matt Cooper, JD Griffn, Kimberly Miller, Maria Kang, D.J. Trudeau
Contributing Photographers
James Patrick, Allan Henry Frank Fontanilla, Dave McIntosh Marlon Duenas
Max SPortS & FitnESS

210 W. Taft Avenue City of Orange, CA 92865 (714) 456-0700 www.maxsportsandftness.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 frst consult with a qualifed 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.
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
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JUNE 2013
MORE TEST
MTX has been formulated by the Research & Development Team at MMSN to provide men with maximum testosterone support. MTXs innovative and evidencebased formula is driven by the new premier patented ingredient Mytosterone which has been shown in published rigorous clinical studies to significantly increase testosterone levels in healthy men. MTXs proprietary formula delivers clinically validated doses of Mytosterone along with powerful synergistic ingredients including D-Aspartic Acid, BioPerine and Boron. Provides Clinically Validated Doses of Mytosterone Promotes Significant Increases in Testosterone Levels Supports Reductions in Serum Dihydrotestosterone (DHT) Results Within 3 Days MTX is an effective natural testosterone support product when used on its own or it can be stacked with 2TX and any of the X-Series product line to maximize your results!
COMING SOON!
ARRIVES S TH THIS SUMMER. MMER
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
CONTRIBUTORS
D.J. Trudeau fell in love with health and ftness at 14. A history of playing three sports combined with his success in the ftness industry, he has always had the desire to help people achieve their ftness goals. Recognizing that this is one of his greatest strengths, he has dedicated his life to people who need a ftness professional/coach to assist in having the healthy lifestyles theyve always desired.
Matt Cooper graduated with a
COMING SOON!
bachelor's degree in communications and has since obtained certifcations in nutrition and MMA strength and conditioning. He is the general manager of the Max Muscle store in Marin, Calif. and strives for a commitment to quality and results for clients of all levels. For more information, visit Facebook.com/ maxmusclemarin.
Photo by JamesPatrick.com
Kimberly Miller, MS, is a commercial and ftness talent, writer, stylist, runner and a mom. It was during her graduate work that her passion for writing developed. She currently contributes to a variety of publications as well as serves as a featured ftness blogger for the Arizona Republic Newspaper. She seeks to empower and inspire others to live a healthy and balanced life. Visit KimMillerStyle.com.
JD Griffn is a lifetime ftness

maxmuscle.com
enthusiast, father of two, author and an NPC Mens Physique competitor who works full time as a derivatives broker in the fnancial markets. He holds an MBA from William & Mary and an undergraduate degree from Eastern Illinois University. He lives in San Anselmo, California and can be found on Facebook at Get Fit, Lean, and Keep Your Day Job.
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

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JUNE 2013
MORE RECOV RECOVERY VERY

ADRX is a scientifically-based formula delivering comprehensive nutritional support for healthy adrenal function. The ADRX formula was designed to promote optimization of the adrenal hormones and reset adrenal homeostasis. It is an ideal formula for post thermogenic cycles. ADRX was made to:
COMING SOON!
Promote Broad Spectrum Adrenal Gland Balance and Function Enhance Rapid Adrenal Recovery Ideal for Post Thermogenic Cycles
ADRX is an effective advanced adrenal support product when used on its own or it can be stacked with any of the X-SERIES product line to maximize your results!
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM L
If youre re a Max M M Muscle l customer t already l d using th the CORE 4, weve got good news for you. The best products well, they just keep getting better and better. This past year we expanded our CORE 4 line by introducing Vit-Acell Energy and Essential Omega, two products quickly becoming staples in our customers lives. Max Pro, Max Muscles best selling protein supplement for more than 20 years, is now available in new flavors. And GlutaMatrix yes, its still the best choice available for quick delivery and absorption of glutamine by your body. The CORE 4 is the basis for any sound nutritional program. It includes daily focus on vitamin and mineral supplementation, essential fatty acids, consuming the right type and quantity of protein, and re-fueling your muscles with glutamine, an amino acid. The CORE 4 will help to balance your hormones, provide you with energy, encourage healthy eating habits, improve cardiovascular health, optimize recovery and immunity and ultimately provide a sense of well-being and happiness. Immunity, energy, performance and recovery all lead to results in achieving optimal health. If one is missing, you wont get the results youre looking for. Incorporating the CORE 4 into your daily life is the foundation that supports each piece of your health and fitness program. Whether youre getting back to the basics of health or just starting out, visit your local Max Muscle today to find out how the CORE 4 can change your life!
day can be the difference between getting results and not. MaxPro is comprised of a blend of whey protein concentrate, whey protein isolate and casein protein. Whey protein is an excellent source of glutamine, glycine and the branched chain amino acids leucine, isoleucine and valine. Whey protein transits the stomach quickly for fast absorption by the intestines, making it ideal to consume post-exercise to speed recovery. Rich amounts of glutathione, a powerful antioxidant, are contained in whey protein. Glutathione is involved heavily in metabolic detoxification, and levels of glutathione have been shown to decrease with exercise. Peptides from whey protein have also shown to enhance the activity of our immune system. Recently, whey protein has received attention for being effective in weight loss and reducing body fat. A newly published research study had this to say about whey: Healthy, overweight and obese individuals participated in the double-blind, randomized clinical trial ingesting a whey protein shake twice daily for 23 weeks. Participants were provided no dietary advice and continued to consume their free-choice diets throughout the study period. At the end of the 23 weeks, subjects in the whey p protein g group p lost statistically significantly more body weight, fat free mass and waist circumference compared to the other groups consuming a similar soy protein or an isoenergetic amount of carbohydrate (placebo). C Casein protein comprises 80 percent of the protein found p in milk and does not clear the stomach as fast as th whey protein. It is a slower wh digesting protein, often dig referred to as a timere released protein, making re it a good choice to add to whey protein and to wh consume prior to bedtime co when you will be in a wh fasting state. fa
MAXPRO- Consuming enough protein each
and minerals play essential roles in most metabolic processes in our body. They act as anti-oxidants, co-enzymes and catalysts playing roles in a number of chemical reactions. Vit-Acell Energy, which comes in a delicious citrus flavor, is a natural ural liquid nutrition supplement that provides 100 percent or more of 13 essential vitamins and essential minerals. It also contains a natural juice blend loaded with antioxidants, 100 mg of colloidal minerals and energizing herbal extracts such as green tea, ginkgo biloba, grape seed extract, ginseng, citrus bioflavonoid extract, rutin powder and herperidin extract. Vit-Acell Energy also provides 100 mg of caffeine coming from green coffee bean extract, guarana extract, yerba mate extract and kola extract making it a perfect choice for your morning multi-vitamin. Taking a liquid vitamin offers even more benefits such as: Better Absorption Super Concentrated Easily to Swallow Better Utilization
VIT-ACELL ENERGY- Vitamins
ESSENTIAL OMEGA- Most of
us know by now how important it is to supplement with essential fatty acids. Essential Omega is simply the best way to do it. Some of the features and health benefits include the following: 400 IU of vitamin D Pharmaceutical grade fish oil with no worry about mercury, contaminants or fishy taste Improved heart health Immunity support Joint support Hormonal support Skin health Brain function
And the best part? The taste. You have to taste it to believe that you can take fish oil without the unpleasant fishy side effects weve all experienced. Essential Omega is available in Lemon, Pina Colada and Mango Peach flavors.
GLUTAMATRIX- Glutamatrix is formulated with three different sources of glutamine, each easy GLUTA
to use and providing individual benefits for our body. GlutaMatrix helps to speed recovery by enhancing immunity, accelerating muscle repair and improving brain function. Here are some highlights: L-glutamine is easily absorbed into the blood stream, allowing for quick absorption and immune function Glutamine peptides are absorbed intact and trigger protein synthesis repairing and recovering our muscles N-Acetyl-L-Glutamine replenishes brain neurotransmitters after difficult workouts GlutaMatrix also includes 16 grams of carbohydrates (8 of those coming from dextrose), which is important for fast and optimal absorption.
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FEEDBACKBUZZ
Take your picture with a copy of MS&F or your favorite Max Muscle product(s) and email it to the editor at editor@maxmuscle.com for a chance to be featured in an upcoming issue!
FUELED BY
MAX MUSCLE
I've been a professional wrestler now for about 8 years. I've worked for World Wrestling Entertainment and am now with TNA (Total Nonstop Action) Impact Wrestling on Spike TV. Wrestling has been my passion since I was 10 years old, and I began my pursuit immediately after graduating high school. Nothing compares to the rush I get living my dream every week walking out to the wrestling ring. I've been hurt countless times, from broken bones, to concussions, to torn ligaments, but nothing stops me: as they say, "the show must go on." Traveling all over and wrestling consistently injured or not takes a lot out of you and can make it hard to eat healthy, make gains and even make it to the gym. But I don't miss a beat thanks to Max Muscle's line of incredible supplements. I've been able to make huge leaps in the progress of my physique, as well as improve my ring conditioning and athletic ability, and most importantly heal faster for the next gym session or wrestling match. No other protein powders have built more muscle and taste as great as MaxPro and High 5. I use MaxPro frst thing in the morning or immediately after my training session and High 5 for meal replacement or before bed because of its longer lasting chain of amino acids. 2Tx has made me stronger and more aggressive in the weight room, ring and the bedroom. Joint Relief makes nagging injuries that fair up from a match go away with relative ease. Full Blown XXX gives me the motivation, energy and pump I need to destroy the weight room after traveling for hours with little sleep and being banged up from the weekend. Kre Alkalyn, Glutamine and Pro BCAA are a staple in my daily routines before/during/post workout. And all my supplements and diet stay in tact all weekend long thanks to my convenient and fantastically made 6-Pack Bag. Thanks to Matt Stephenson, Mark Sarale, and Max Muscle for all their support, knowledge and phenomenal products. I know with being a part of Team Max I can keep making it to the next level in bodybuilding and become the World Heavyweight Champion!
Brian Cage, Fresno, CA, via email
A CHANGED man & FaTHER

For years I lived a sedentary lifestyle of drinking beer, eating junk food and even smoking. It was in my 30s when I realized that this lifestyle was making me chubby and unhealthy. As my metabolism slowed down, so did my energy levels. Having a wife and 3 kids, it was time for me to make a change in order to keep up with my growing family. I met Kenny Tali of Max Muscle Walnut Creek through my wife since she has been training with him for bikini competitions. It was from there I started taking his recommendations of Max Muscle products: Cleanse & Lean to kick start my diet, Lipo Red for energy and fat burning, Max EFA to support my healthy immune system, Max ACM to assist in maintaining my endurance and High 5 and MaxPro proteins to rebuild my muscles after my high intensity workouts. Because of Kennys guidance and these Max Muscle products, I am stronger, healthier, I am able to keep up with my 3 kids, coaching their soccer and basketball teams, and ultimately be in the best shape of my life. After a few months working with Kenny, I was able to compete in my frst physique competition in October 2012 placing top 5 in the Physique Masters class because of this major transformation in my life.
Warren Pineda, Martinez, CA
12 WWW.MAXMUSCLE.COM
WOULD LOVE TO SEE A DAD'S ISSUE
I was reading your editor's note in the moms' issue and noticed you were considering doing a dads' issue. I would enjoy reading a dads' issue. I felt as though the moms' issue was very informative and would like to see a dads' issue with a similar focus. If it is in the works please tell me the month to look for it. Thanks and have a blessed day! Troy Trayner, via email
From the editor: Hi Troy! Thanks for the feedback and for your support of MS&F! We hope you enjoy our special dads' issue as much as the moms'!
JUNE 2013
HOW MY FATHER & I CHANGED FOREVER
It all started a few years ago when I was pushing 140 pounds. I am currently 12 years old. I started the Healthy Way program and dropped some weight, but the program wasnt for me. Pop Warner season soon started and my dad started jogging for what I thought was no reason. So I asked if I could join him after football. He said, "Of course, son." At this time my dad weighed around 243 pounds and couldnt even make it to the stop sign down the street. I wasnt in that good of shape either but I was in better shape than him, so I encouraged him the whole time, saying, Go dad! You can do it. But now my father is in better shape than me and he encourages me. Thats when the Favela father/son team began. The whole time I was jogging with him he never told me about the Max Muscle meal plan he was on or about the training sessions he had, but that didnt last long. I eventually fgured it out when my dad all of a sudden stopped eating red meats. I asked him what was going on and he told me. I demanded that he had to let me get on the program. He told me to just be a kid, but I wanted to change my life. I started training with a personal trainer named Rafael Garibay. Our local Santa Cruz Max Muscle set me up with a meal plan, however it didnt ft my needs because it consisted of stuff most kids dont like. At this point Geff Malone, the store franchisee of Santa Cruz Max Muscle as well as nutrition expert, and the manager, Jordan
COMING SOON!
Malone, created a better meal plan for me that included peanut butter and jelly sandwiches, turkey and avocado sandwiches and so many more kidfriendly meals. My favorite meal is the egg whites and oatmeal and also the banana nut bread oatmeal. Geff asked me to start doing cardio in the morning before I eat. Since he said that, I started doing cardio at 4:30 every morning except Saturdays and do 45 minutes and about 4-5 miles every time. I currently take Essential Omega, Amino Complete, Pro 360, Vit-Acell, Max Glutamine and Liqui-Carn. Since starting with Max Muscle, I have lost 25 pounds and weigh 114 pounds. My body fat percentage changed from 34 percent to 13 percent. My father dropped 43 pounds and weighed 200 pounds, but is now trying to put on more muscle. My father, James Favela; Max Muscle nutrition expert, Geff Malone; Max Muscle manager, Jordan Malone, and my personal trainer, Rafael Garibay, have changed my life FOREVER.
Hunter Favela, 12, via email
TALK TO US
We want to hear from you! Send comments, photos, questions, likes, dislikes to editor@maxmuscle.com.
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JUNE 2013
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13
FOREVERYOUNG
By Joe Wells, Max Muscle Founder and CEO
COMING SOON!
FATHER KNOWS BEST
START YOUR KIDS' DAYS OFF THE PROTEIN WAY

maxmuscle.com
s the proud father of fve great kids, I believe I can shed some light to other parents about getting them out the door every morning with a high protein breakfast. Nothing makes me happier than to see my kids gobbling down a healthy protein-packed breakfast, and we all know that breakfast is the most important meal of the day. It gets those brain cells fring and energizes them. One of my favorite recipes is high protein pancakes. My kids joke around with me that I have probably made more pancakes than any other father in the world. I have to agree that I must be close at this point, unless there is a father whos a cook at a pancake house. My pancakes have always been high protein pancakes as I add egg whites and a scoop of vanilla MaxPro protein to every batch. Its really a very simple recipe, or more
accurately, a recipe change that packs the pancakes with high quality protein. Take whatever base mix you are using, whether it is the basic Aunt Jemima or healthier buckwheat mix and make some simple adjustments. The recipe will typically call for 1 to 1 cups of water or milk. I tend to use milk instead of water because every ounce of milk has one gram of protein. But here's the real trick: if the recipe calls for 1 cups of water or milk, I will use 6 eggs (4 egg whites and 2 whole eggs), which will be about 1 cup of fuid, then I add cup of milk to make my total of 1 cups. More or less milk will give you control over how thick your pancakes are. You can also give your frying pan a quick spin or jiggle it around to get the batter to fow outward. This will cook it quicker and make the pancake a little thinner if preferred. I also highly recommend that if your recipe does not call for any kind of oil, add 2 tablespoons of olive or vegetable oil. This will make the pancakes easy to swallow and help them from sticking to the pan while adding essential fatty acids. I have often given shameless plugs to the Vitamix blender in my column. Its a great blender and it enables you to add a ton of nutritious ingredients to whatever you are trying to liquefy. So I add all my pancake recipe ingredients with MaxPro, eggs, olive oil, etc. into my blender and let it blend for 30 seconds. Sometimes I add a few apple slices or berries for some extra favor. You can even get away with a handful of baby spinach as long as you dont add too much. So give protein-packed pancakes a try the next time you are making pancakes for the kids. They taste awesome and my kids gobble them up. Butter them up and pour on the syrup (a sugar-free syrup even) and they will love them. Good luck and have a Happy Father's Day! MS&F
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
JUNE 2013
As an athlete, your body demands fuel to help you perform your best. Athletes Choice has formulated a superior line of sports nutrition products specifically for athletes to provide cutting edge science-based ingredients to fuel your training, help build and maintain lean muscle mass and accelerate overall muscle recovery. Athletes Choice line of high-quality products taste great, are all banned substance free, meet all guidelines for scholastic and amateur sport and are the official nutritional products of the National Football Academies. Athletes Choice is game time nutrition so When You're Ready to Win, Make the Right Choice, Athletes Choice!
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HEALTHBEAT
By Linda Hepler, BSN, RN
PUTTING A DENT IN THOSE DIMPLES

Have you tried everything under the sun to
get rid of that cellulite, from exercise to creams and massage without much luck? You may get lucky soon, if a new drug treatment for cellulite progresses through phase II clinical trials and is approved by the Food and Drug Administration (FDA). As many as 90 percent of women and 10 percent of men experience edematous fbrosclerotic panniculopathy (EFP), or cellulite, a condition where normal fat beneath the skin pushes against strands of connective tissue, causing a dimpled look to the skin above it. Although the FDA has previously cleared the use of a device that uses laser energy to treat cellulite, there have been no drug treatments for this condition approved as of yet. The new injectible treatment from Auxilium Pharmaceuticals, Inc. uses collagenase clostridium histolyticum (CCH) to break down collagen that anchors cellulite dimples and evens out skin irregularities. Early trials resulted in a 77 percent reduction of cellulite in study participants as soon as one day after injection, with a follow up at six months revealing an average of 76 percent reduction of cellulite in the injected area. Minimal side effects included bruising, soreness and mild swelling shortly after the injection. CCH is currently FDA approved under the name XIAFLEX to treat Dupuytrens contracture, a debilitating hand deformity that pulls the fngers into a bent position.
Do you avoid snack foods altogether for fear you cant eat just one? Well, maybe you can have your cake and eat it, too. Cornell University researchers found that those given small portions of snack foods are just as satisfed as those who are given big portions. In the study, participants were divided into two groups, one receiving large portions of chocolate, apple pie and potato chips, equaling 1,370 calories altogether. The second group received just 195 calories of the same foods. Surveys were given both prior to and shortly after consumption of the food to determine feelings of hunger, craving and satisfaction. Surprisingly, those who ate the smaller portions felt as equally satisfed as those who chowed down on the super-sized snacks. The upshot? If denying yourself the occasional snack results in an eventual pig-out, youre better off indulging yourself if you hold it to just a little bit.
CANT EAT JUST ONE? MAYBE YOU CAN...
STRESSED OUT?
Feeling stressed out and overworked? It may actually help you to perform better, say UC Berkeley researchers. The scientists exposed rats to what, for them, is short-term acute stress: being immobilized in their cages for several hours. The confnement led to increased production of stress hormones, which caused stem cells in their brains to proliferate into new nerve cells. When mature about two weeks later the cells helped the rats mental performance, leading the researchers to conclude that short-term periodic stress helps with keeping the brain alert and improving performance. The scientists note that it is only short-lived/periodic stress that helps; chronic stress can cause consistently elevated stress hormones that may have a negative effect on the body, increasing the risk for obesity, heart disease and depression. And exposure to intense stress, such as occurs with war combat, can cause post-traumatic stress disorder. So, as long as its not constant, that workplace angst may make you the offce star!
IT MAY BE GOOD FOR YOU
JUNE 2013
ATTENTION!
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HEALTHMATTERS
By Linda Hepler, BSN, RN
HOW TO KNOCK OUT PROSTATE ISSUES

BEFORE THEY KNOCK YOU OUT
If youre like most guys, you spend much more time thinking about the family jewels than about your prostate gland. You may even think prostate problems are for old guys and youre not there just yet, thank you very much. But while many prostate problems do occur in men 50 and older, others occur in men of any age. And even if youve never experienced a problem, chances are that during your lifetime, you will. So its important to understand what can go wrong with your prostate and to know when to seek medical help. The little prostate gland only about the size of a walnut is one of the most important parts of a guys reproductive system. Sitting below the bladder and surrounding the urethra (the tube that carries urine out of the body), it secretes a milky fuid that makes up about 50-75 percent of the semen. Despite its diminutive size, the prostate can cause lots of trouble. Three of the most common problems are: uBenign Prostatic Hyperplasia (BPH): BPH is an enlarged prostate. After age 40, all prostates become larger; its a universal problem, says
uCertain supplements can support prostate health, says Jay Cohen, MD, author of Prostate Cancer Breakthroughs: New Tests, New Treatments, Better Options. Among them are:
Nutrients for Prostate Health
Vitamin D: Research suggests that adequate levels of vitamin D reduce the risk of developing prostate cancer plus suppress the growth and spread of prostate cancer cells in men who already have it. Pygeum (African Plum Tree): This supplement is used for treating benign prostatic hyperplasia (BPH) by shrinking the prostate and relieving urinary
problems such as decreased fow and nighttime urination. Green tea extract: Drinking six cups of green tea has been shown to reduce prostate infammation. Lycopene: Research shows that lycopene, a chemical found in tomatoes and certain other foods, might help to prevent prostate cancer. Pomegranates: Of all the fruits and veggies, pomegranates have been shown to be a star in promoting prostate health, including prostate cancer risk reduction.
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JUNE 2013
Damon Raskin, MD, board certifed internal medicine physician practicing in Pacifc Palisades, California. In fact, according to Dr. Raskin, by age 60, more than half of all men have BPH. By age 85, this number increases to about 90 percent. Fortunately, the benign part of BPH means that the enlargement isnt cancer. But because of the prostates position around the urethra,
it can squeeze against the urinary tube, causing symptoms like slow, interrupted or weak urinary stream, urgency with leaking or dribbling and frequent urination, especially at night. While theres nothing you can do to prevent BPH, its important to get any urinary symptoms checked out to make sure theyre not signs of something more serious especially if youre older than 50. And if the
symptoms are annoying enough, says Dr. Raskin, they can be treated with medication or in severe cases, with surgery. uProstatitis: Prostatitis is an infammation or infection of the prostate gland that may cause painful urination or ejaculation, lower back, groin or pelvic pain, reduced stream during urination and sometimes a
tests that can identify the prostate cancer within the prostate uTwenty years ago, a man with a suspicious prostate lump itself. If a biopsy is needed, it can be directed toward the on digital rectal exam was sent to a urologist for a blind suspicious area of the prostate, rather than being done prostate biopsy meaning that small samples of prostate blind. And if treatment is needed, there are many newer tissue were removed from random areas of the gland techniques other than removal of the prostate, such as focal and examined for evidence of cancer cells. If cancer was treatment (treating just the cancer cells rather than removing detected, surgery was scheduled to remove the prostate the prostate), which may be suffcient for treating cancers many times resulting in side effects such as urinary that have not spread, and which result in fewer troubling incontinence and/or impotence. But some cancers were side effects. missed, since prostate cancer may be present without a But youll need to do your homework in order to take detectable lump on exam. advantage of these new diagnosis and treatment modalities, In 1994, a blood test called the PSA helped to refne adds Dr. Cohen, not only because they arent available prostate cancer diagnosis. PSA stands for prostate specifc everywhere, but because they havent been studied long antigen, a protein released by prostate cells. An elevated enough for advisory boards to recommend them as a PSA may occur with prostate cancer. But this is an imperfect standard of prostate care. Whats been happening recently diagnostic test, too, since PSA can be elevated due to in breast cancer care is just now beginning to happen in harmless conditions such as benign prostatic hyperplasia prostate cancer care, with new and better diagnosis and (BPH), an enlargement of the prostate gland. It can also be treatment options. But it will take a decade or so elevated with recent ejaculation, prostatitis (an for them to be approved for general use and infammation or infection of the prostate gland), I couldnt wait for a board to approve, says or prolonged pressure on the prostate gland, Dr. Cohen, who sought out the most advanced such as occurs with cycling. And the PSA can be of men DiagnoseD diagnostics and a second opinion before falsely lowered with certain medications used to with prostate arriving at his own treatment decision. treat prostatitis. cancer get surgery Another up-and-coming approach to Even if the PSA test accurately refects cancer, or raDiation toDay prostate cancer treatment, says Dhiren Dave, the cancer may be a slow-growing and relatively but only 15 percent MD, a urologist specializing in robotic surgery at harmless one that needs no treatment other than really neeD it. Somerset Medical Center in Somerville, NJ, are active surveillance (frequent testing to determine genetic-based tests that can both identify cancer whether the tumor is growing). This led the more precisely, and also determine the aggressiveness of the United States Preventive Services Task Force, a government cancer, helping with treatment decisions. One of these tests advisory body, to recommend in 2011 against routine screening for men older than 50 with PSA testing, saying that is the PCA3 test, a urine test that detects the presence of PCA3, a genetic marker of prostate cancer, says Dr. Dave. more men were harmed by unnecessary prostate biopsies We use this test if there is a persistently elevated PSA, and and treatments than were saved from dying of cancer. it can give us a little more information although its not a Eighty-fve percent of men with a diagnosis of prostate defnitive test, he explains. cancer get surgery or radiation today, claims Jay Cohen, The PCA3 test, as well as several other tests, are currently MD, author of Prostate Cancer Breakthroughs: New Tests, being used in some medical centers, both to provide New Treatments, Better Options. And only 15 percent really guidance as to whether someone needs a prostate biopsy and need it. Doctors can be overly aggressive with prostate after a diagnosis of cancer to differentiate men who require cancer. immediate treatment from those who can be followed by But according to Dr. Cohen, whose own prostate cancer active surveillance. diagnosis prompted his book, the PSA screening can be uFor more information on updated prostate cancer diagnosis and a useful diagnostic tool when used in conjunction with a treatment as well as locations where you can receive this care, you can digital rectal exam and several recent breakthroughs in fnd Dr. Cohens book on Amazon.com. You can also check out diagnosing cancer, such as advanced prostate magnetic Prostate-Cancer.org and ipcsg.org for more information. resonance imaging (MRI) and color Doppler ultrasound,
Better Options for Prostate Cancer Care
85%
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fever. Like BPH, says Dr. Raskin, prostatitis is not cancer, nor does it lead to cancer. It can occur in men of any age, but its more commonly seen in men younger than 50. While its not entirely clear what causes prostatitis, most health professionals agree that mechanical trauma to the prostate, such as horseback riding, prolonged cycling or operating heavy machinery, may cause infammation. Other culprits: holding your urine for a long period of time, heavy lifting when the bladder is full and unprotected anal sex. Some experts believe that certain foods, such as caffeine, alcohol and spicy dishes can irritate the prostate, too. Prostatitis is treated with antibiotics and pain relievers, and in severe cases, with surgery. uProstate Cancer: Prostate cancer usually affects men ages 50 and older. According to the American Cancer Society, more than 220,000 men in the United States will be diagnosed with prostate cancer this year. And prostate cancer is the second leading cancer killer next to lung cancer. While theres no defnitive cause, African American men are at higher risk of developing it, as are men who have a family history of prostate cancer. There are no early warning symptoms of prostate cancer, and when symptoms do develop, they are much like the symptoms of BPH, including slow, interrupted or weak urinary stream, urgency with leaking or dribbling and frequent urination, especially at night. Only a physical exam and lab testing can determine whether you have prostate cancer. While a diagnosis of cancer can be scary, the good news is that many prostate cancers are slow growing and may need nothing except active surveillance (no treatment other than frequent checkups to make sure that the cancer has not progressed). When treatment is needed, there are more options today than ever before, ranging from surgery to radiation, chemotherapy, even cryotherapy (freezing) or laser (burning) in order to destroy the cancer cells. There are pros and cons for each type of treatment, so its important to weigh your options carefully. MS&F
uThink theres nothing you can do to protect your prostate gland from trouble? Well, think again. While the cause of prostate problems, from prostatitis to prostate cancer, isnt fully understood, there are a lot of things you can do to keep your prostate healthy and stay ahead of the game. Here are some suggestions from the experts:
Gland Protection Plan
See your doc every year for a digital rectal exam and a PSA blood test, beginning at age 50, says Jay Cohen, MD, author of Prostate Cancer Breakthroughs: New Tests, New Treatments, Better Options. If you are African American or if you have a family history of prostate cancer, this testing should begin at age 45. Pay attention to urinary symptoms, urges Damon Raskin, MD, board certifed internal medicine physician practicing in Pacifc Palisades, California. A lot of men ignore their health, he says. Keep your weight down, advises Dr. Raskin; Obese men are more likely to develop all kinds of cancer because of increased estrogen in fat tissue. Although estrogen does not directly cause the DNA mutations that trigger the development of cancer, it does stimulate growth of cancer cells. Exercise, exercise, exercise, recommends Dr. Dhiren Dave, MD, a urologist specializing in robotic surgery at Somerset Medical Center in Somerville, NJ. Exercise keeps your weight down; theres a link between obesity and getting prostate cancer, especially the more aggressive form, he claims. Exercise has also been linked with a decreased incidence of benign prostatic hyperplasia (BPH) and also improvement in pain related to prostatitis. Aim for a healthy eating plan, says Dr. Cohen. This includes fve servings of fruits and veggies each day, soy products such as tofu and soy nuts, whole grain breads and cereals, and healthy fats, such as olive oil, nuts and avocados. Its best to limit your consumption of animal products that contain fats, such as red meats, butter and whole fat dairy products. Alcohol should be taken in moderation, if at all. While theres no clear evidence that alcohol can increase the risk of prostate cancer, research shows that those who indulge in several drinks daily over a long period of time have a higher incidence of prostate cancer. Get it on. Regular ejaculation is good for prostatitis, says Dr. Raskin. In addition to this, several recent studies suggest that regular ejaculation (between 13 and 20 times per month) is associated with a lower lifetime risk of prostate cancer.
JUNE 2013
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Wang Y, Jiang ZM, Nolan MT, et al. The impact of glutamine dipeptide-supplementation parenteral nutrition on outcomes of surgical patients: * 1. a meta-analysis of randomized clinical trials. JPEN J Parenter Enteral Nutr. 2010;34:521-9. 2. Cruzat VF, Tirapegui J. Effects of oral supplementation with glutamine and alanyl-glutamine on glutamine, glutamate, and glutathione status in trained rats and subjected to long-duration exercise. Nutrition. 2009;25:428-35. 3. Asprer JM, Llido LO, Sinamban R, et al. Effect on immune indices of preoperative intravenous glutamine dipeptide supplementation in malnourished abdominal surgery patients in the preoperative and postoperative periods. Nutrition. 2009;25:920-5.
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FITFOCUS
By Kim Miller
Scott Keppel is a personal trainer and father who makes ftness a priority every day. Photo by Allan Henry
Get Back Into Shape Again

JUNE 2013
Scott Keppel spends the majority of his days at the gym. As a father of three, certifed ftness trainer and the owner of Scotts training Systems in chandler, AZ, he knows frsthand the challenge that staying healthy and ft can be with balancing lifes other responsibilities. He admits that being a ft dad requires effort and determination, but shares that the benefts go well beyond simply being able to do things he once did in his youth. For Keppel, staying ft helps him to be a more effective father. He is more confdent, feels better physically and mentally and is able to be a good parent as a result of staying ft. When asked to defne the key to success for men looking to regain the ftness level they experienced as a youth, Keppel says, Make ftness a priority, be consistent with your plan (whatever that might be) and train for longevity. Keppel encourages people to recognize that it will take time to get ft and encourages them to be consistent and patient. Making ftness a lifestyle is the best way to maintain long-term success.
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Many men are looking to recapture the ftness level of their younger selves. Although things change with age, a lot of men have the ability to achieve a greater level of ftness given the proper dedication and training. The following tips will help jump-start your progress toward being a ftter and healthier dad. While it may seem like time hasnt passed, for those men who havent maintained a regular workout routine, getting back into shape takes some time. The key to success is to set small incremental goals and work to achieve them slowly and gradually. According to Keppel, while many of the men he works with want to obtain a better physique, their primary goal is to feel as ft as they did when they were younger. Incorporating a wellrounded ftness routine can go a long way toward achieving that. Commit to a basic plan and be consistent in executing it. Do not overdo it in the beginning as you are more prone to injury and burn-out. While your body might be slower to respond initially, persistence will eventually pay off. People often think that the key to achieving a good physique and regaining health is dependent on exercise and they fail to recognize the vital role nutrition plays. Its important to stay active, but diet is also essential to losing weight and getting ft. The Department of Health and Human Services defnes physical ftness as a set of attributes that people have or achieve relating to their ability to perform physical activity. In order to perform better, you have to fuel your body with the proper energy, vitamins and nutrients. Diet is inextricably combined with ftness and paying careful attention to what you eat can quickly help to increase your ftness ability and shape your physique. When working to get back into a healthy routine, focus on diet: eating regularly and making healthy choices. Consult with a certifed nutritionist or dietician to help you develop a customized plan that meets your individual needs. Time is valuable, so creating a ftness
IT hElps To havE a purposE To sTaY coMMITTEd To Your ExErcIsE goals. ThIs Is uNIquE for EvErY INdIvIdual; hoWEvEr, WIThouT soME sorT of focus YourE MorE INclINEd To losE ThE MoTIvaTIoN rEquIrEd To sEE IT Through. D.J. Trudeau, father and this month's MS&F cover model
plan will help you stay on track and complete your workout effectively and effciently. At the start of each week, schedule the time you intend to exercise similar to the way you schedule a work meeting or other life commitment. Boston-based ft dad Mark Warren, who is both Level 1 CrossFit certifed and a 4th degree black belt in Taekwondo, attributes much of his success to being involved in CrossFit. Being part of a like-minded community helps him stick to a plan and continually work toward a goal. To help stay committed to a schedule, be accountable to yourself by making your goals public and sticking to a plan. Setting goals are vital for success. Some examples might include setting a goal to complete a race, participate in a physique competition or join a sports team like basketball or soccer.
Being a parent is a priority and you want to ensure you devote time to building quality relationships with your children. Incorporating ftness into your lifestyle not only sets a good example for your children, it also helps you get in shape and creates lasting bonds. Find ways to involve your children in ftness (for some ideas, turn to page 30 in this issue). Moving in general is good for you and kids love to move. Teach them ways they can be active and participate with them. MS&F
Know Your Age
Make It a Family Affair
Set Goals
Focus on Nutrition
uMax Muscle Franchisee Scott Herkes weighs in on some helpful Max Muscle product tips for ft dads.
When You Need More Than Exercise
Whey or High 5. 2. Support your immune system and aid in muscle recovery with Max GlutaMatrix. 3. Try a pre-workout drink such as FBX or FBXXX to help with energy levels on days that might be skipped due to lack of energy. 4. Vit-Acell or Mens Multi are good options for daily vitamins. 5. For those with nagging
shoulder pain, tennis elbow or bothersome knees, try Joint Relief. It is a unique product with natural anti-infammatory ingredients, such as ginger and turmeric, as well as glucosamine and chondroitin. 6. 2TX is a natural testosterone booster that can really help as men age if they have a lot of belly fat. The tire around the middle is a sure sign that estrogen levels are up and 2TX can give renewed vigor, strength and it helps with libido.
1. When getting back to the gym, consider a protein supplement. Good choices are MaxPro, Triple
Develop a Fitness Plan
JUNE 2013
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MAXWORKOUT
By D.J. Trudeau Photography by JamesPatrick.com
Daddy
strong
If there were only one exercise I could perform the rest of my life, it would be pushups. Great compound movement thats not only hitting chest, but arms, back, shoulders and core. How to Perform: Place your toes and hands on the foor, making sure your back and arms are straight. Keep your hands slightly more than shoulder-width apart and tighten your abdominal muscles. Inhale as you lower yourself to the foor, stopping as your elbows reach a 90-degree bend. Keep your body from touching the foor. Exhale and push yourself away from the foor. Dont lock your elbows and dont bend your back.
1. Pushups
Fellow dads, as you can relate, there is nothing more sacred, loved and special than our children. The joys we receive from a simple I love you, Dad is like nothing else in this world. To see your son hitting his frst home run or your daughter scoring her frst goal, the joy is second to none. We take great pride in doing whatever it takes to give our children the best life they can possibly have knowing the sacrifce and responsibility thats involved. We work our butts off to give them the best! But what about us? We owe it not just to ourselves but our children as well to show them how to live a ft and healthy lifestyle. As we know, its not what we say but what we do that teaches our children. Ive created a simple-to-follow athome workout for you dads with as tight a schedule as mine. If you can commit to 30 minutes a day, 4 days a week, you can truly change your whole life for the best! Here are the fve exercises youll be performing. Spend one minute on each exercise pushing as hard as you can with a 30 second rest between each exercise. If you cant fnish the full minute, rest the shortest amount of time you can and then fnish. Do three sets of each exercise. The great part about this workout is it hits your whole body, building muscle while burning fat!
2. Burpees
This is where your heart rate will really step up in the workout. This exercise is high intensity and will burn the most amount of fat in the shortest period of time. How to Perform: From a standing position with feet shoulder-width apart, drop down and kick your legs out and perform a push-up. Then hop up, tucking your legs as you go and move into a squat position. From this position, jump as high as possible. Come down into a lower squat position and repeat.
JUNE 2013
3. Squats
This exercise is hands down the best workout for the whole lower half of your body as well as a calorie burner. How to Perform: Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Cross your hands over your chest or extend your hands straight out in front of you to help keep your balance. Sit back and down like youre sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the foor as possible, your knees over your ankles. Press your weight back into your heels. Keep your body tight and push through your heels to bring yourself back to the starting position.
A B
4. Superman
The target area for this exercise is your lower back, but youll be hitting your whole back as well as your glutes indirectly. How to Perform: Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated u shape with your body back arched and arms and legs several inches off the foor. Hold for two to fve seconds and lower back down to complete one rep.
5. Plank
Amazing exercise for the core, upper and lower abs, obliques and lower back. This exercise doesnt only tighten up these areas, but it will help correct your posture as well. How to Perform: Begin in the plank position with your forearms and toes on the foor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
JUNE 2013
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STAYACTIVE
By Maria Kang
Fitness Fun
Fathers typically like to roughen their kids up while moms keep it safe. Dads often like to wrestle on the ground, throw kids uncomfortably high into the air and take them fshing, hiking and camping. Its traditionally dad's job to teach kids the basics of hitting, throwing or kicking a sports ball. In recent years, dads have been performing more unique activities that promote fun, ftness and lots of family time.
with your kids

Steve Detrick, father and city council member for the city of Elk Grove, Calif., has engaged in a variety of activities including water-skiing, snow skiing, cycling and yoga with his three sons. All of these sports we can do together regardless of our ability, he said. The journey to each location gives us an opportunity to discuss life issues, the opportunity to coach one another to become more advanced in our sport and most of all have fun together! Activities with your children not only create memories and build tradition, but they emphasize exercise and the importance of taking care of your body through movement and example.
uJoin a Race
Have you ever climbed up a cargo net and slid down into a mud pit? How about run through a sea of foam or get sprayed by non-toxic paint? Im sure your child will love wearing glow-in-the-dark sticks while running through obstacles on a dark evening. There are countless 5K runs weekly ranging from mud runs, zombie runs, foam runs and dog runs. There are even runs where the fnish line is a donut shop! Many of these races are family-friendly, inexpensive, fun and most of all, ftness-oriented! Since you have to train to run to be able to run a 5K, you can spend quality time building strength and endurance with your child weeks/months leading up to the event. Many of these races you can fnd by searching the database: Active.com. Ready. Set. RUN!
JUNE 2013
uTake a Hike
Most people think of hiking and imagine a long treacherous climb uphill, but hiking can be a morning activity or an all-day adventure. Hiking is more than staring at dirt and following a trail. You can engage with your kids through bird watching, viewing animals or trail running. If you search AllTrails.com, you can fnd local city and park trails and choose your distance, intensity and duration. Together you can choose healthy snacks to pack, which trail you want to trek and what activities you want to perform while hiking. Ensure you pack enough water, a small frst-aid kit, a map/GPS and snacks before your trip. This adventure will train your cardiovascular endurance and strengthen your glutes, hamstrings, quads and calves!
uSplash Around
Most people live close to some type of body of water, whether its an ocean, lake or river. All three will provide many water activities you can perform with your kids. If you live near an ocean, you can stay on the beach and run or play volleyball. If you live near a lake, you can go jet skiing, water skiing or wake boarding. Also, if you live near a lake, there is usually rental equipment for kayaking, stand-up paddle boarding or canoeing. If you live near a river, you can go tubing down the river or take a raft through intense white waters. All activities require a level of ftness and teamwork that will help you bond with your child.
Trampoline parks for kids and adults are quickly becoming a fun and friendly opportunity for parents to forget about being serious and remember how fun it is to get on a trampoline and bounce! These large complexes are made up of endless trampoline foors and trampoline walls. You can play a fun game of dodge ball or jump together in a Styrofoam mosh pit. Consistently jumping for an hour or longer will intensely work your lower body and you wont even realize it! Make sure you bring socks, comfortable clothing and lots of energy! Search for trampoline park on Yelp.com to fnd a local jump house in your area.
uStart Jumping
uLets Climb
Indoor rock climbing is a fun, challenging and engaging sport. With more than 3,000 facilities worldwide, there is certainly one in your area ready to be used and explored. Rock climbing walls are comprised of shaped climbing holds that direct a climber through specifc routes ranging from easy to diffcult. This is a two-person activity as there is always a climber and a belayer; the person attached to the climbers safety harness via rope and therefore controlling his/her tension throughout the climb. Equipment can usually be rented, but if this becomes a favorite activity amongst you and your kid(s, then its always good to invest in good rock climbing shoes, a climbing harness, a belay device and a chalk bag. Climbing trains the entire body, especially the shoulders, arms, back and lower region. It works all muscle groups simultaneously while using and improving balance and coordination. MS&F
JUNE 2013
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MAXCHAMP
By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
any people have asked me how I got in shape as quickly as I did to win the 2012 MaxForm Life Challenge and my answer is always the same: I focused on my nutrition frst and foremost. In my opinion, my transformation was a result of 80 percent nutrition/supplementation and 20 percent training. To lose fat and gain lean muscle, I consistently ate a diet made up of 40 percent carbohydrates, 40 percent protein and 20 percent fats with a cheat meal once every 1 to 2 months. I love food. I dont know anyone who has gained 60+ pounds who doesnt. I like food that tastes good and I dont like to eat the same meal all the time, so I learned ways to eat healthy in order to stick with my program and still satisfy my palate. I could easily provide a sample meal plan so you can get an idea of how to eat, but if you are anything like me, you will think, Well this is great, but what am I supposed to eat the other 6 days of the week? So, instead of a meal plan, here is a compilation of all my favorite healthy foods that I ate in different combinations to always keep my options interesting: I consumed eggs (whole eggs, egg whites and the Egg Beater favors Florentine, Three Cheese and Southwestern), chicken and turkey (breast, ground or shredded), salmon, fat-free cottage cheese, fat-free Greek yogurt (Fage is my favorite brand) and MaxPro protein powder.
THE DIET OF A CHAMPION

uFats: For healthy fats, I included raw
almonds, Justins Maple Almond Butter (squeeze pack), guacamole, low-fat string cheese and extra virgin olive oil (EVOO).
uCondiments: I like to add more favor to my foods, so the condiments I preferred were Stevia (sugar substitute), honey (limited quantity), yellow/Dijon mustard, maple syrup (limited quantity), reducedsugar ketchup (Hunts Brand) and reducedsugar salsa. For spices I used cinnamon, basil, parsley, cilantro and all of the Mrs. Dash Salt-Free spice blends.
uProtein: For protein,
uCarbohydrates: My go-to carbs
Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.
JUNE 2013
Photo
included beans, sweet potatoes, fruits such as berries, bananas and apples; Ezekiel cereal and bread (which use sprouted grains), steel-cut oats, Quaker Weight Control Oatmeal (Maple favor), whole-grain waffes, brown rice, quinoa, and for vegetables, I ate Brussels sprouts, asparagus, broccoli, spinach, red peppers and onions.
by Jam
Here are a few of my favorite food/ meal combinations: Strawberry protein shake (frozen strawberries, Greek yogurt, Stevia and 1 scoop Vanilla MaxPro) Protein pancakes (1 Scoop Banana MaxPro, 2 egg whites, 1 teaspoon cinnamon) Chipotle Chicken Fajita Bowl (brown rice, chicken, guacamole, peppers, lettuce and tomato salsa) Maple/Soy sauce glazed salmon with asparagus sauted in EVOO Apple slices dipped in a mixture of Greek yogurt, almond butter, honey and cinnamon Greek yogurt mixed with Stevia, berries and almonds Protein French toast: Ezekiel bread dipped in an egg white/vanilla MaxPro/ cinnamon mixture, pan fried and topped with warm berries Cooked steal cut oats with cinnamon and apples (tastes like apple pie!) Crunchy Brussels sprouts (Brussels sprouts coated in EVOO and salt, baked at 400 degrees until brown and crispy) Turkey chili Oatmeal mixed with one scoop protein powder and almond butter Sweet potato French fries dipped in reduced-sugar ketchup Mozzarella sticks (frozen string cheese dipped in egg whites and whole wheat bread crumbs, baked, then dipped in reduced sugar ketchup) Sliced bananas drizzled with honey and cinnamon Microwave omelets: Add chopped peppers, onions and broccoli to a small carton of Egg Beaters (Three Cheese Blend) and microwave in a bowl until cooked through As you can see, there are several interesting ways you can combine healthy foods into favorful combinations. Looking for more ideas? Connect with me on MyMaxMuscle.com to get more tips from myself and other members of Max Muscle's online community!
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By Rochelle Marapao
FIT DADS RULE

They may come from different walks of life, but these nine men share a common bond: they are all amazing, dedicated and ft dads. Each has gone through personal struggles and challenges that have tested them, but each are proof that you cant keep a good man down. Their love and commitment to put family frst are true testaments to their character and were proud to pay tribute to them!
Jeremy Woolman, 37
Relationship Status: Married to GiaVana Woolman Children: Evan, 19; Breanna, 17; Terry, 13; Randy, 6 Residence: Longmont, CO Occupation: Plastic Molding Technician Hobbies: Music and playing drums for his church MM Home Base: Max Muscle Longmont, CO
Jeremy Woolman was a Top 25 Finalist in the 2012 MaxForm Life Challenge. But this 37-year-old husband and father of four battled many personal struggles before being featured in a magazine. Early years of fast living led to heavy drinking and eating fast food daily. At 29, a routine check-up revealed that Woolman had high blood pressure and would have to take medication for the rest of his life. Obesity and high blood pressure along with other serious illnesses are hereditary in Woolmans family. I had to break the cycle, he says. My family is everything. I want to be around for them. Woolmans wife GiaVana encouraged him to turn to Max Muscle for help. Dawn and Scott Hinsch of Max Muscle Longmont worked with Woolman to educate him on products,
diet and exercise. He went from 215 pounds to his current weight of 160 pounds The best quality a father can have is to lead by example, he says. I hope what Ive accomplished in becoming healthier motivates my children and anyone whose struggled with their health and ftness.
Little known fact:

Jeremy played in a rock band for several years and today, plays the drums for his church.
What is the best advice you can give a new dad?

Its simple: Love your kids with all your heart, no matter what.
JUNE 2013
Jason Fung, 39
Relationship Status: Married to Christy Fung Children: Jeremiah, 6; Justin, 4; Jordan, 1 Residence: Menlo Park, CA Occupation: High School PE Teacher Hobbies: Family bike rides, walks, running, working out MM Home Base: Max Muscle San Mateo, CA
Jason Fung realizes the importance of physical ftness. His two oldest children are already involved in track. They recently competed and watching them win their age groups has been one of my proudest moments, he says. Fung and his wife fnd activities they can participate in as a family. He says, Spending time together has helped me become a better dad because it allows my focus to be with my kids when I get home from work. Although fatherhood comes with its challenges, Fung wouldnt trade it for anything. He says, Theres nothing like having your kids tell you they love you and give you a hug.
Little known fact:

Besides being a high school physical education teacher, Jason also coaches track.
Most challenging thing about being a dad:

Sometimes I have a hard time differentiating my Dad role from being a kid. Im a kid at heart."
Ron Worley, 40
Relationship Status: Married to Erin Brady Children: Payton, 15; Brenden 13; Aaron, 11 Residence: Greeley, CO Occupation: Bail agent and entrepreneur, Franchisee of three Max Muscle stores: Loveland, Fort Collins and Greeley (Max Muscle of Northern Colorado)
Ron Worley came from a long line of heavy drinkers and drug addicts, and he naturally fell into the same scenario at a young age. During college, drinking and drugging became his life. It didnt take long to lose focus so that he could spend more time having fun. Worley started a family, but they were not important enough to keep him on track and, within a couple of years, he lost everything family, house, cars, boat, all were gone. He became homeless and remained that way for a year. In April of 2003, Worley woke up in the hospital after his second roll over car accident. Both times, he was thrown from the vehicle, but this time, his injuries were more serious. By this time, he had not seen his children in six months and realized that he needed to turn his life around. May 17, 2003 marked the frst day that Worley went without a drink or drug to get him through the day. He found his frst AA meeting and attended 90 meetings in 30 days. Within his frst week of sobriety, it became clear that he needed to get a job, get a home for his kids and stay sober. To stay focused, he started lifting weights and got his job back as a bail bond agent. In 2005, love entered into Worleys life when he met Erin Brady. The two were inseparable and worked out, ran 5K races, traveled with his children, and competed in bodybuilding shows. Their love of ftness brought them to Max Muscle as customers. In 2010, Erin and Ron opened their frst store together in Loveland, CO. Today, they own three stores. Through both the good and bad times, Worleys love for his children has never wavered. Being a dad gives me purpose, he says. Theyve always been my motivation and I want my children to be proud of me.
Little known fact:

Ron has been in the bail bonds business with his mother for 15 years.
Best quality a Dad can have:

Sensitivity. Remember, your daughter will marry a man just like you!
JUNE 2013
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Duane Franzen, Jr., 40
Relationship Status: Married to Stacy Franzen Children: Elijah, 3 Residence: Erie, IL Occupation: Product and blow-mold designer at Custom-Pak Hobbies: Working out, running, biking, spending time with family, church activities, MMA, boxing MM Home Base: Max Muscle Bettendorf, IA and Max Muscle Moline, IL Duane Franzen is a survivor. In June 2011, he was offcially diagnosed with low testosterone, after unknowingly suffering from it for 10 years. Franzen battled with depression, increased weight gain and a general feeling of not caring about anything all common symptoms. At 37, when he became a father, he saw a commercial about low testosterone and made the connection. After getting tested by a doctor, he learned that he suffered from it. Refusing to hide behind a wall of shame, he chose help educate and encourage other men to get tested. Being a man and new father, Franzen felt it was his responsibility. If not me, than who? he asked. Franzen, a Top 25 Finalist in the 2012 MaxForm Life Challenge, says, As a husband and father, I realized that life is too short to be embarrassed over something that can be treated. There is life after Low T.'"
Little known fact:

Duane trained in MMA for several years before it became a mainstream sport.
Whats the best quality a father can have?

To be a man of character and man of your word. Work hard and instill a hard-work ethic in your children. Be a great example of how to be.
Alfred Ignacio, 36
Relationship Status: Married to Cybil Ignacio Children: Ysabel, 14; Alfred Jr., 9 Residence: Benicia, CA Occupation: Firefghter Hobbies: Fishing, running, playing catch with my kids, traveling to Hawaii with my family, boating at Lake Berryessa MM Home Base: Max Muscle Walnut Creek, CA For Alfred Ignacio of Benicia, CA, his children are his motivation to stay ft. I want to be able to show my kids that being healthy can make you happier, he says. I need to stay ft for my job as a frefghter and father. I dont want to burden my children in the future in having to take care of me in my old age. Alfred and his wife, Cybil, have made it a point to make ftness fun for the entire family. Both mom and dad run 5Ks to full marathons and work out together. Alfred says, By being ft role models, weve exposed our kids to this lifestyle and have shown them that there are healthy option and activities that are fun, which will beneft them throughout their lives. I want to show them that hard work pays off.
Little known fact:

Alfred and his twin brother, Lawrence, took home fve trophies between them while competing in the Mens Physique division at the NPC Grand Prix this year in Culver City, CA.
How did you learn to be a good father?

My family. They are good examples of how men should be. They are wellmannered, respectful and humble gentlemen. Whenever I have trying times, I like to think of how my older brother would handle it. He is a great father and it shows in his three kids.
JUNE 2013
Cody Deemer, 25
Relationship Status: Engaged to Madeline Gautreaux Children: Trinitee Deemer, 3 Residence: Carencro, LA Occupation: Level 2 MPI Inspector Hobbies: Sports, cooking/baking, spending time with his baby daughter MM Home Base: Max Muscle Grand Junction, CO
In February 2012, 25-year-old Cody Deemer tipped the scales at 295 pounds with 28 percent body fat and wore a size 44 in jeans. Being the father of a 3-year-old daughter, the most important thing to him was to watch her grow up. Deemer knew that changes were in order, so that very next Monday, he committed to a healthier lifestyle. He turned to the folks at Max Muscle Grand Junction, CO who advised him on what supplements to take and how to work out. He chose to follow a modifed version of the Paleo diet, eating meat, vegetables, fruit, nuts, and certain dairy. One year later, Deemer lost 75 pounds and is at 13.4 percent body fat. Losing the weight was a great self-confdence booster for Deemer who has not only maintained his weight and lifestyle, but looks forward to making a lifetime of memories with his little girl.
Little known fact:

Cody would like to own a Max Muscle store in Louisiana where he currently resides.
What he likes best about being a dad:

There is nothing like waking up every morning and seeing my beautiful angel there ready to play! I love being able to teach her different things and watching her learn.
Mike Miller, 37
Relationship Status: Single Children: Mikayla, 6 Residence: Vancouver, WA Occupation: Owner of MM East Vancouver, WA / Entrepreneur Hobbies: Bodybuilding, fshing, camping, cycling, riding his Harley MM Home Base: Max Muscle East Vancouver
Behind every successful person is an incredible support system. For Max Muscle East Vancouver franchisee, Mike Miller, that support system was his father, Michael. My father and I always had strong ties and an even greater love, he says. Sadly, in March 2003, when his father passed away from a combination of Hepatitis C, a ruptured artery and a failing liver, Miller didnt have the chance to say goodbye in person. There wasnt a day that went by when we didnt chat, he says. His fathers death threw him into a deep depression where he turned to food for comfort and gained 74 pounds. For Miller, a former competitive bodybuilder and athlete, this was devastating. But Millers local Max Muscle helped to turn his life around. Determined to get out of his funk, Miller set the goal of not only losing the unwanted weight, but to be competition ready for a bodybuilding show within four months. With his father as his inspiration, Miller went from 252 pounds to 177 pounds in four months and placed 2nd in his frst show in 17 years. But he didnt stop there. Miller also dreamed of owning his own Max Muscle store. Through hard work and effort instilled by his father, he made his dream come true. By becoming a franchisee, I have chosen to change the lives of every single person who walks through that door, he says. Today, Millers inspiration is his 6-year-old daughter, Mikayla. My father has always been my hero and I learned to be a good father because of him. I love watching my daughter grow and be happy. I live for those moments. I hope that I can be the hero to Mikayla that my dad was to me, he says. I still want to make him proud.
Little known fact:

Mike wrote his daughter Mikaylas goodnight song and has sung it to her every night for the last 6 years!

Be the best that you can be. If you are constantly achieving your goals and dreams, you will see that same passion in your children.
JUNE 2013
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Jay Canals, 47
Relationship Status: Married to Kim Canals Children: Jacob, 11; Jason, 27; Brittani, 24 Residence: Land O' Lakes, FL Occupation: Owner of a painting company Hobbies: Scuba diving, boating, working out MM Home Base: Max Muscle Wesley Chapel, FL
Sometimes it takes one frightening incident to realize how precious life is. Jay Canals experienced an extreme spike in his blood pressure while watching TV that prompted his family to call the paramedics for help. His blood pressure reading was a staggering 240 over 120 (normal for men is around 120 over 80). Canals was placed on medication to help regulate his blood pressure or face the alternative: death. Depressed, Canals went to his local Max Muscle in Wesley Chapel, FL and turned to Fernando Salas for help. Fernando motivated me when he said it was possible to reverse my blood pressure and prevent diabetes, Canals says. He told me about the Max Muscle Meal Plans and supplements that would help. I began a slow journey in losing weight after completing six weeks on a meal plan when I saw improvements. It wasnt easy, but staying consistent with diet and exercise along with the reward of seeing results of his hard work kept Canals going. Encouraged by Salas and his familys support, Canals decided to enter the 2012 MaxForm Life Challenge and made it to the Top 10. Changing his lifestyle for the sake of better health was the best investment that Canals has made for himself. I want to lead an active life with my family, he says. I lost my mom in January this year due to numerous health issues. She was only 72. Learning from what she suffered has made me even more motivated to be healthy.
Little known fact:

Jay was a competitive swimmer in high school and played football in the military.
Whats the best quality a father can have?

Being dedicated to your children and being a positive infuence in their lives. Im very involved with my son in the sports he plays and never miss a practice or game. I offer my son a strong balance in life by raising him with Christian values and by teaching him to be a good leader.
Hal Zabrin, 55
Relationship Status: Married to Kathy Zabrin Children: Jameson, 21; Jeffrey, 20; Matthew, 19 Residence: Arlington Heights, IL Occupation: Sales representative and franchisee of Max Muscle Arlington Heights Hobbies: Biking, watching sports
The Zabrins are a family comprised of athletes whove strived to live a healthy lifestyle partly due to their father's upbringing. As a young child, Hal Zabrin witnessed his father struggle with health. My dad was overweight, smoked and never exercised, he says. He had his frst heart attack in his 30s and died of one at age 53. Zabrin chose a different path and was active in sports. When he had his own children, he shared his love of athletics with them. Zabrin knew exactly what he was getting himself into by becoming a Max Muscle franchisee. With three athletically talented sons, he searched for a family business where his boys would have great passion and success. I wanted to show them how a business can be built from the ground up and the commitment it would take to achieve that goal, he says. Becoming the franchisee of the Arlington Heights, IL location aligned well with the boys sports background. I enjoy watching my sons share their knowledge with our customers, says Zabrin. Most importantly, theyve been able to experience working frst-hand with me and learn that hard work and commitment pays off.
Little known fact:

Prior to owning a Max Muscle franchise, Zabrin owned a sales and marketing agency.

You are the biggest role model that your children will ever have. That is an awesome responsibility and one that should not be taken lightly. The biggest impact you will have in this world will be through your children and the legacy you leave behind with them.
JUNE 2013
GUYPiCKS
By Abby Hoeffner
MaN CaVe
essentials
Leather is a must. But not just any leather: it has to be soft, supple leather that surrounds your chiseled body in luxurious comfort. And being a little rugged around the edges doesnt hurt either. The Grove Park II glider recliner fts the bill. $499.99 at AmericanSignatureFurniture. com
Youre a man. And in a world that often seems overrun by estrogen, you deserve your own place to kick back, relax and be the man. Get started on your own stress-free zone with these fve man-cave essentials.
uThe Chair
It needs to be big, and nothing less than a wall-mounted 55-inch LED 1080p HDTV will do. We like Samsung for their vibrant picture quality. $2,099.99 at BestBuy.com
uThe FlaT SCreeN
No man cave is complete without a well-stocked bar tricked out with all the essentials. The Worlds Away Roland Bar Cart in nickel is the ideal stage for all your beer and liquor accouterments. $947.50 at ShopCandelabra.com
uThe Bar
Ideally your man cave will have a pool table like this Red Cedar Log version from Rustic Billiards. But if youre short on space, go vertical and mount a fullscale dartboard with real metal darts none of those wimpy suction cup jobs. $5,499 (pool table) at RusticBilliards.com
uThe GaMeS
uThe rUleS
There are some unspoken rules associated with the Man Cave, but should there be any doubt, here are the basics: Only the owner controls the remote Fully stocked beer and bar No chick ficks on the fat screen Belching is allowed Bacon is served liberally Recliner is reserved for the man of the house
JUNE 2013
If your eardrums arent humming with pleasure from rich, resonant bass and perfectly pitched treble while feeling the sound pouring over you at every angle, then you need to upgrade to the Paradigm Cinema 100 CT Home Theater Speaker System. $999 at Paradigm.com for dealers
uThe SoUNd
NEW!
2012 World Long Drive Champion, Team Max Muscle Athlete
Ryan Winther
2012 REMAX World Long Drive Champion Ryan Winther uses Cx3 to increase his strength and power. Theres a reason Ryan holds the world record in club-head speed and ball speed and hits a golf ball farther than anyone else on the planet. Cx3 is the world's first scientifically engineered creatine featuring the proprietary Cx3 Triple Blend a multi-source Creatine including two patented forms of creatine plus creatine pyruvate. Peak ATP and other key synergistic ingredients complete a technologically advanced formula that supports energy production and muscle growth, increases muscle strength, endurance and improves performance. So whether you want to smash a golf ball over 400 yds like Ryan or just improve your strength, power and endurance, try Cx3 and experience the results for yourself
Photo by JamesPatrick.com
YOUVE NEVER HAD CREATINE LIKE THIS BEFORE.

GIFTPICKS
By Lisa Maiorana
ALL HAIL TO THE DADS

Whether hes a frst-time dad or a household veteran, show your No. 1 dude some appreciation with a gift he can treasure this Fathers Day.
Get the new-time Father a cherished gift with the Daddy Swag gift set. From scrubs, hat, shirt, sunglasses, mug and more, everyone will know hes towing around precious cargo. $89.95 at DaddysSrubs.com
1/ NEw DADDy
Let him enjoy a game with the boys and show off his hops with the Jordan Legend Trainer. $110 at Jordan.com
2/ JumP uP
Help him prep with the essentials from Grooming Lounge's Hes got issues gift set that's designed to simplify a grooming routine for even the scruffest of guys. $62.50 at GroomingLounge.com
3/ TIDy uP
Switch songs, take incoming calls and enjoy a deeper bass that is clean and clear with the UrBeats and DreSoloHD by Beats by Dr. Dre. $199.95 and $99.95 at BeatsbyDre.com
4/ movE To THE RHyTHm
Get the sentimental Dad a gift he can cherish all-day, every day. Each shield can be stamped with your son or daughter's initial and birth date. Prices start at $125 at IsabelleGraceJewelry.com
5/ HEART STAmPS
He looks great and smells even better. Nautica Aqua Rush Gold Cologne has the perfect mix of ruggedness and simplicity accented with citrus, wood and marine notes. $65 at Nautica.com
6/ SmEllINg gooD
JUNE 2013
HOT PRODUCT FOR 2013!
If youre a serious athlete, then you know the value of a great nights rest as quality sleep is key to recovery and better performance. Max Muscle Sports Nutritions CNS Black (Central Nervous System Blackout) can help. Created with the highest quality GABA (Gamma-Aminobutyric Acid) available, CNS Black not only works to enhance your bodys ability to slip into deeper sleep, but also diminishes the effects of daily stress and eases nervous tension. But this product is so much more than those other GABA formulations on the market today. CNS Black supports Growth Hormone and Insulin Growth Factor-1 (IGF-1) Homeostasis, both essential for recovering from intense workouts and for reducing body fat. CNS Black also contains L-Arginine HCl (a nitric oxide precursor), L-Theanine (which produces a calming effect and promotes alpha wave production in the brain), Mucuna pruriens (Velvet Bean, a precursor to dopamine), N-Acetyl-L-Tyrosine (NALT) and the tried-and-true sleep agent, melatonin. Combining the strongest active ingredients legally available, CNS Black is your TOTAL answer for quality sleep, improved recovery and better, stronger athletic performance. Wake up feeling refreshed and ready for anything!
By Brian Bullman BSc.

For years athletes in the west have looked on enviously at their Eastern European counter parts when it came to competition. Their athletes were dominating not only on the Olympic stage but also in strength sports and even bodybuilding, after all the great Arnold Schwarzenegger, a former seven time winner of the Mr. Olympia title was from Eastern Europe. One of these Eastern European athletes discovered by Max Muscle was IFBB Pro Manfred Petautschnig, weighing in at over 250lbs SHREDDED just wasnt enough for the Austrian native, he needed to research and develop a technique that would help him surpass his already amazing levels of hypertrophy, but more importantly he wanted to be able to help others to do the same. His research led him to our scientifically advanced products and he combined them with the training pricnciple of maximum volume overload GIANT SETS! After the fall of the Iron Curtain many of the secrets became known to us here in the west, as coaches and athletes alike defected in order to escape the clutches or communism. They took up roles in the west as coaches and doctors and our athletes once again began to dominate in international athletic competition. No more was sport something that was merely a past time, no more was it up to the coach, who was most likely merely a former athlete, to get what he can out of an athlete by pushing them physically as far as they could go. Now we too had scientists dedicated to increasing athletic performance. Experimenting in fields such biomechanics, sports psychology and of course exercise physiology. This new field of sport science became so successful that we now have institutes dedicated to athletic performance. In one of these Sport Science institutes in Eastern Europe MM Sports Nutrition discovered a bodybuilder who
MAX 3 STAGE SYSTEM!

Being B i 2 250 lbs. lb and shredded dd d wasnt enough for me. I wanted to be able to not only surpass my levels of hypertrophy but also help others do the same. Manfred Petautschnig, IFBB PRO, AUSTRIA
displayed amazing levels of muscular hypertrophy and vascularity levels that were normally reserved for the FREAKS of bodybuilding such as Ronnie Coleman and Dorian Yates. When I asked Manfred how he managed to maintain such extreme pumps and full vascular looking muscles, he told me that it was simple really, he broke down the workout from preparation to the actual workout and finally post workout recovery. He realized that the most critical point in his workout to infuse nutrients was that of maximum hyperaemia which is defined as an excessive accumulation of blood in a part of the body in other words THE PUMP! He went on to say I thought to myself when this blood wave hits, I need to have MAXIMUM nutrients surfing that wave to the muscles engorging it with muscle building amino acids. This infusion of amino acids creates an inflated state of Muscle Protein Synthesis (MPS) however; this blood wave that you have saturated with nutrients can be turned into a muscle building tsunami simply by maximizing your pre-workout preparation, the workout itself and your post workout recovery. It seemed that we really were looking at a 3 stage system that would elevate your muscle building and strength gain into the stratosphere! So with this theory in mind, Manfred set about creating the Max Muscle 3 Stage System, a combination of MM Sports Nutritions scientifically advanced formulas and the hyperaemia inducing workout principle of Giant Sets, which allows one to push every drop of blood possible into the muscle!
THE MAN BEHIND THE REVOLUTIONARY
VITALNUTRITION
By Matt Cooper, CFNC Photo by Marlon Duenas
NO EXCUSES
As fathers, your time can be very hectic indeed and maybe you've let yourself go a bit since your glory days of high school sports. Here's how you can use nutrition to help you take back your life and get leaner and hotter than ever!
re the kids taking all of your focus? Is your job getting in the way of a healthy lifestyle? Are there other stressors in your life inhibiting you? Regardless, if you fnd yourself out of shape and not quite feeling as good as you did in your 20s, then this article is for you. If indeed this is you, youve found yourself a perfect candidate for a little saying we have here at Max Muscle Marin: Life Happens. I dont have to explain a thing, yet you know exactly what I mean. One way or another, life has a way of putting obstacles in our paths that prevent us from doing the things that lead to better ftness, healthy living, aging gracefully, an
JUNE 2013
At 46, my age was finally catching up to me. I was feeling fatigued, had less energy, and my overall drive was not like it used to be. Within 4 weeks after starting 2Tx, I noticed significant improvements. I had more focus and enthusiasm in the mornings and after a hard day in the gym, my soreness & the recovery process had been greatly reduced. My endurance has noticeably improved and my energy has been greatly increased! Im 47 now, and using 2Tx has made me a new MAN!
BEFORE
AFTER
overall better quality of life and thus, most importantly, a happier one. Unfortunately, being out of shape at any degree or feeling a little worse can be symptoms of more serious situations at play, such as warning fares from your body pressing you to do what is best for yourself. After all, your body is your vessel; you get one in this life. There is no turning in your lease and signing a new one like you can for a car. In fact, if the proper steps are not taken, aging carelessly due to poor diet, health monitoring and lack of exercise can lead to a host of issues. According to Paul Volstad, a mens health specialist in Marin County, Calif. who is experienced in mens endocrinology, biomechanics and physical therapy, these include, but are not limited to the following: Lower energy Depleted testosterone levels Unfavorable ratio of testosterone to estrogen Excess body fat Decreased mobility Posture issues and joint pain Excess liver enzymes Elevated liver toxicity Heart disease Erectile dysfunction Poor immune system Lack of mental acuity Various types of cancer Prostate issues Unfavorable cholesterol ratio Arthritis An overabundance of infammation Poor skin Unhealthy digestive tract And this list doesnt cover all issues. However, for brevitys sake, we digress. If any of these lovely attributes sound like something you desire to add to your collection of ailments, read no further. For those whom have had their apathy awoken, this brings us to the next step.
Game Planning If you are feeling inadequate about yourself and/or your health at this point, the good news is theres something you can do about it. Here are some tips.
Nutrition: The frst pillar of health for men ages 40 and up is your nutrition. It is important to limit refned sugars, excess simple carbohydrates, alcohol, processed food devoid of nutrients and other pro-infammatory foods. When youre at the grocery store, remember, the fresher, the better. Eating fresh, raw foods rich in their natural nutrients and digestive enzymes will help. The proper supplementation ties in here as well. Protein is a must for general health, boosted metabolism, increased lean body mass and a slimmer waistline. For more information on proper food groups and dialing them in to amounts relevant to you, consult your local Max Muscle Certifed Fitness Nutrition Coach. Physical Activity: Another must in the pursuit of aging gracefully is the continuous physical activity. According to former basketball player and now Paleo chef Ryan Frisinger, As I got into advanced academics and further pursuits in my career, I accidentally abandoned my regimented exercise with my athletic careeruntil I had an epiphany that I was at my happiest when I found myself involved in my career, of course, and also the inside of a gym. Ryans more recent involvement in CrossFit, strength and conditioning and athletic training has reinvigorated his motivation, well-being, empowerment and improved biomechanics. For more information on the proper physical activity for you, consult your local Max Muscle for a recommendation on a trainer in your area to suit your needs. Rest: The rest, is in your hands, as we say. In all seriousness, quality of sleep is a key integration for proper recovery, hormone balance, immune support and a multitude of other body functions and balances. If you are having trouble getting to sleep, sleeping in shifts rather than through the night or if your circadian rhythm is in any way thrown off, consult a sleep specialist and try CNS Black, Quadra Cuts Night-Time and/or ZMA. Anti-Aging: As an aging male, it is important to maintain the health of your endocrine (hormone) system. According to Volstad, At the age of 30, our levels of testosterone parallel our metabolism and begin to decline at a measurable rate. Down the line, testosterone replacement therapy may provide solutions, and in the interim, supplementing with a natural testosterone supplement to optimize your own levels like 2TX or MTX can prove pivotal in maintaining a healthy lifestyle. If low energy, decreased sex drive, poor immune system, depression, excess soreness from physical activity, or less pep in your step in general sound like familiar friends then it is time to start thinking anti-aging. With this information as a starter kit, you are on the right track for success. You will now be the portrait for aging gracefully, like San Antonio Spurs star Tim Duncan. Dont forget: you want to be the fne wine, not cheap whiskey. For further information on the intangibles, tying this information together and other aspects on getting on the right track for proper health and ftness as an aging male, consult your local Max Muscle Certifed Fitness Nutrition Coach. MS&F
Father Knows Best As any father would know, there are few things, if any, in life more precious than a parents bond with their child. And though the relationship between a father and his son or daughter does not often get portrayed in this light, a child really is the lifes work of a parent. This project of sorts, unique to itself, plays a most pivotal role in determining the life success of the next generation; in this case, healthy living is no exception. As a father, it is time to accept your position as a role model for your childrens healthy habits. It is important to lead by example, and there is perhaps no better example than Max Muscle's NorCal Franchisee and Regional Director, Mark Sarale. In his youth, Mark elected to make an investment in himself. And down the line, as a single father running multiple businesses, Mark has never faltered in his commitment. Life happens and it certainly did in this case. With many an excuse to be had, Mark maintained his commitment to healthy living and thus not only enjoys a higher quality of life himself in all facets of it, but also has instilled proper values in the future Sarale generation. If you fnd yourself in the excuse category and dont care to invest in yourself, dont forget that you are not the only one impacted by your choices.
JUNE 2013
BIKINIKITCHEN
Nutritional Information Per Serving
By Susan Irby
Copyright Susan Irby, the Bikini Chef 2013
THE LEAN GRILL

when grilling lean foods like chicken, turkey and seafood. But even burgers can be lean! A common perception is that fat equals obesity. But the truth is, our bodies need a certain amount of fat to function properly. Knowing the best proteins that have the least and healthiest fats can be a positive game changer for your workouts. One of the leanest and most favorful proteins is bison. Compared to beef, bison has nearly half the fat and none of the trans fat that beef provides. At a whopping 40 percent protein per 4-oz. serving, bison is the superhero to repairing muscle tissue from tough workouts. Guys, fre up the grill and your ftness quotient with this easy, favorful Bison Burger recipe. MS&F
Serving size: 1 bison burger Calories: 454.6 Fat: 17.5g Saturated Fat: 3.6g Carbohydrates: 44.2g Protein: 25.3g Fiber: 6.8g Sodium: 540.20mg
redit the revitalizing outdoors or the rustic smell of the grill, its no secret that men love to grill! For a ft and healthy lifestyle, grilling is one of the leanest ways to cook, especially
Bison Burger with Fire-Roasted Corn Salsa and Red Pepper Remoulade (Serves 6)
For the salsa and remoulade:
3 ears white or yellow corn, in husks, soaked for 40 minutes 3 Roma tomatoes, seeded and diced 1 red onion, diced 1 bunch cilantro, leaves chopped, stems discarded 1 medium Serrano pepper, seeded and diced 2 pinches sea salt 2 pinches ground black pepper 3 red bell peppers, whole 2 cloves garlic cup nonfat mayonnaise (or Greek yogurt) Fine zest of 1 lemon
For burgers:
2 pounds ground bison 3 tablespoons panko bread crumbs 3 green onions, white and green parts, diced teaspoon cumin teaspoon cardamom 1 teaspoon blackened seasoning teaspoon ground black pepper teaspoon sea salt 1 egg 6 whole wheat hamburger buns 1. Preheat grill to medium high heat. In a large mixing bowl, mix together bison, panko, green onions, cumin, cardamom, blackened seasoning, black pepper, sea salt and egg. Form into 6 equal patties. 2. Place patties on hot grill and grill on one side for about 6 minutes. Flip and grill an additional 4 minutes or until desired doneness. Remove from grill. 3. Spread one side of bun with 1 tablespoons red pepper remoulade. Top with burger, an additional tablespoon of remoulade and 2 to 3 tablespoons of roasted corn salsa. 4. Top with remaining bun half. Enjoy. *Optional: 6 lettuce leaves and grilled yellow onion
1. Preheat grill to high. Place corn and bell peppers on hot grill. Turn occasionally to char all sides. Once outsides are charred remove corn and set on baking sheet. Place roasted peppers in a brown paper bag (or a bowl covered with aluminum foil) and let rest for 10 to 15 minutes. 2. Place tomatoes, red onion, half the cilantro, Serrano pepper, one pinch sea salt and one pinch black pepper in a medium mixing bowl. Cut corn off the cob, discard cob and add corn to bowl. Toss to combine. Set aside. 3. Remove skin and seeds from bell peppers and place in a food processor or blender. Add garlic, pinch sea salt, pinch of black pepper, mayonnaise, remaining cilantro and lemon zest. Puree until smooth. Set aside.
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 online at thebikinichef.com.
JUNE 2013
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NUTRITIONFOCUS
By JD Griffn
SUGAR SUGAR R SUGAR SUGAR SUGAR SUGA GAR R SUGAR R

AMERICANS CONSUME TOO MUCH SUGAR
every day, and he purports the following: uSugar-sweetened beverages have become one of the leading sources of added sugars in the American diet (fruit juice, sports drinks, soda). uWe have become a nation under a sugar spell with an actual physiological dependency that leads to uncontrollable appetite and food addiction. uTe low-fat labeling system is a hoax, as the added sugar that these products carry makes them addictive and as a result, leads people to believe theyre eating better than they actually are. uFor foods with labels, make sure the product contains 5 grams of sugar or less. Fresh fruit, lean proteins, vegetables and nuts are always the best options. uTe 2010 Dietary Guidelines for Americans suggest that total intake of added sugars, fats and other discretionary calories should be between 5 percent and 15 percent of total calories consumed. Te latest report from the U.S. Centers for Disease Control and Prevention, however, states that Americans as a whole are going way over the 15 percent limit as were getting 13 percent of our total calories from added sugar alone. Dr. Joe Colella, weight loss expert and leading robotic bariatric surgeon, works with patients sufering from the devastating efects of sugar addiction
THE EVILS OF SUGAR

Sugar and other refned carbohydrates are devoid of nutrition. Overconsumption can cause serious health problems, even death!
f you were to read the nutrition labels of most processed food products, you might fnd that refned sugars and grains top the ingredients list more often than not. The problem is, these refned carbohydrates provide little to no nutritional value. In fact, consuming too many refned carbohydrates has been shown in studies to cause obesity, high blood pressure, high blood cholesterol and diabetes. Perhaps a more accurate nutrition label should include a warning: overconsumption of this product may cause multiple health problems, even death. Fortunately, you have a choice. You can say no to the countless nutrition-less food-like products and instead choose whole-food energy sources and high quality supplements. Whole foods provide critical nutrients whereas refned grains are not only void of
JUNE 2013
nutrients, they set your blood sugar on a roller coaster ride. High quality supplements are important in order to fll the nutritional gap, said Lori Shemek, PhD, CNC and author of Fire Up Your Fat Burn.
Probably the greatest health issue facing modern humans today is obesity. More people are overweight than ever as the consumption of increasingly common processed foods continues to grow. According to the Centers for Disease Control, more than one-third of U.S. adults are obese, the highest percentage in our history. So how did this get started and why is this happening? A large contributor to the problem is our continuing shift from whole grains to refned carbohydrates, specifcally refned four. Humans have been refning grains since at least the Industrial Revolution, favoring white four and white rice even at the price of lost nutrients, said Michael Pollan, author of In Defense of Foods. Refning grains extends their shelf life (precisely because it renders them less nutritious to pests) and makes them easier to digest by removing the fber that ordinarily slows the release of their sugars. The fber that would otherwise slow sugar absorption is destroyed as a by-product of food processing. For example, refning corn into sweetener makes it instantly digestible. High fructose corn syrup effectively becomes glucose, which is essentially predigested food. How stomach turning is that? Eating bread made with refned four or drinking a cola is just a small step away from injecting glucose straight into your blood stream. As far as sugar goes, there is no point in arguing the difference between high fructose corn syrup and sucrose, commonly known as table sugar. Theyre equally bad; theyre both poison in high doses, said Robert Lustig, MD, a University of California, San Francisco pediatric neuroendocrinologist and the author of Fat Chance. Sugar both drives fat storage and makes the brain think its hungry, setting up a vicious cycle. Lustig believes that calorie for calorie, sugar causes more insulin resistance in the liver than other
Dangerous Duo
foods. Consuming sugar elevates blood glucose levels, then the pancreas has to release more insulin to satisfy the livers needs. Lustig predicts that heart disease and other health problems will continue to grow as long as the shift towards eating more refned four and sugar-laden foods continues.
However, when we eat whole foods, there is a gradual release of glucose due to the fber and micronutrient compounds. Eating whole foods helps to minimize infammatory health issues.
What To Do
The solution is simple: eat less refned carbohydrates and eat more wholefood sources of carbohydrates. A vast number of diseases and lifestyle issues can be reversed with the elimination of refned carbohydrates, Shemek said. Conversely, whole foods enable us to tap into our true genetic potential. As an athlete, isn't it all about unlocking 100 percent of your potential? If your workout objective is maximizing your athletic potential, you want to be sure that youre getting all the nutrition your body requires. Optimal nutrition purely through whole-food sources sounds great. However in practice, it is just not realistic. Our busy schedules limit time for food preparation and athletes require additional nutrition above and beyond what can be derived from a whole-foods only nutrition plan. Even if you had the time to prepare all your
Whole Foods Are Best
Humans are not biologically hardwired to deal with refned carbohydrates. We are however, perfectly designed to digest and extract nutrients from whole-food energy sources, such as whole grains, fruits and vegetables. We have been genetically programmed to consume whole foods because whole foods deliver micronutrients that are critical for keeping the body alive and healthy with sustained energy, said Shemek. In the case of chronic sugar consumption, the body gets confused and insulin production increases, causing too much glucose to be stored as fat. The sugar keeps circulating (in the body), resulting in insulin resistance and infammation (the core cause of most disease), illness, weight gain and faster aging, Shemek said.
TWO 'HEALTH' FOODS YOU DON'T NEED ANYMORE

uKicking your diet and
exercise routine into high gear for the summer? American Council on Exercise has released a list of health foods individuals should kick to the curb, as these foods do not live up to their health beneft hype. ACE explains why these foods are not necessary in a balanced, healthy nutrition plan:
Veggie Burgers: Lets start by saying ACE fully supports eating less meat and participating in Meatless Mondays. However, veggie burgers have made it onto ACEs Kick To the Curb list because not all are created equal those made with soy meats often contain a highly refned, nutrientstripped product. Soy consumption is already unhealthily high in the U.S., and with 95 percent of the soy consumed in the U.S. being potentially damaging GMO (genetically modifed organism), it's best to choose vegetarian
protein alternatives like beans and split peas. Agave: Although agave nectar starts out in a natural state since it comes from the agave plant, it is processed and refned just like all other sugars, including high fructose corn sugar. In fact, most agave nectars contain 70 to 80 percent fructose, which is even more than what's found in high-fructose corn syrup. Your best bet is to just steer clear of all sugars, including table sugar, honey, raw sugar, maple syrup, corn syrup and agave.
Source: ACEFit.com
JUNE 2013
WWW.MAXMUSCLE.COM
53
meals entirely from whole foods, its not possible to get adequate quantities of certain micronutrients, such as creatine, glutamine and BCAAs to name a few. Professional trainer and Max Muscle Walnut Creek, CA franchisee Kenny Tali says, You need a strong foundation to build a house. So if youre going to train at one hundred percent, you need to recover to build that strong foundation. I personally use and recommend to all my clients essential vitamins and minerals, glutamine, fsh oil, BCAAs and protein supplementation. No matter what the sport (MMA, BJJ, cross ft, body building, triathlon or running), supplementing with high quality Max Muscle products is an essential part of anybodys nutrition plan. Do you ever have a need for simple
carbohydrates? Yes you certainly do, as an immediately accessible energy source before and during workouts as well as replenishing your muscle cells post workout. Supplementing with carbohydrates boosts performance if timed correctly. Max Muscle products like Max ACM and Carbo Max provide the fuel you need to optimize your training as well as other valuable nutrients that feed your muscles during the stress of exercise. If you want to to take your training to the next level, stop by your local Max Muscle store and speak with a certifed ftness nutrition coach. And, if you havent already, get off the refned carbohydrate junk food roller coaster. Instead, build your nutrition plan with whole-food energy sources and high quality Max Muscle supplements.
MS&F
Refned Sugar vs. Quality Supplements

Comprehensive i Greens and Fruit Blend Formula Powerhouse of Phytonutrients Rich in Antioxidants Contains Probiotic Cultures to Support GI Health Contains Concentrated Aloe vera (inner filet) 100% Vegetarian/Vegan All Natural No Artificial Colors or Flavors Non-Dairy and Lactose-Free No Fillers, Binders or Excipients
uWhite sugar and refned four go through a refning process that strips the
grain of its fber and nutritional value. By contrast, Max Muscle adds wholefood based bio-available nutrients to their high quality energy, recovery and meal replacement supplements. Instead of eating refned carbohydrateladen junk foods and snacks, fuel your body with the following Max Muscle supplements. Its the serious athletes intelligent choice.
Energy Drinks vs. Emerge
Emerge is our premier weight-loss and/or pre-workout energizer, said Matt Cooper, a Certifed Fitness Nutrition Coach at Max Muscle Marin in California. For any of my clients who are overspending on caffeinated beverages, Emerge provides a cost-effective solution with natural ingredients that avoids the acidity and potentially-harmful ingredients of energy drinks, not to mention loads of added sugar.
Dollar Menu Fast Food vs. Max Lean/Max Gourmet
"Processed meat, buns, cheeses and vegetables? The price may seem right, but for ingredients that do no good for your body (unless you want to gain fat), even $1 is too expensive! said Cooper. Instead of stopping at the drive-thru, why not use a Max Muscle meal replacement? Whole foods are great but not always practical or available. As a nutritious meal substitute or even in between meals, why not use a lean, clean meal replacement? High protein, vitamin-fortifed, inspected for quality and purity with nutrients that resemble a whole meal more closely than pure protein shakes.
Canned Vegetables vs. Green Synergy
maxmuscle.com
JUNE 2013
Obviously, eating fresh greens is optimal, said Cooper. But, unfortunately this is not always an option. Instead of reverting to canned or snack-pack vegetables when on the go or at work, reach for a scoop of Max Green Synergy for a natural boost of fruits and greens containing a multitude of antioxidants.
TRISTA
BIKINI
LONGDRIVE
RYAN
MAXFORM
AMANDA
WRESTLING
BRIAN
TRACK & FIELD
LANCE
BOXING
BODYBUILDING
MAURICIO
U.S. OLYMPIC TEAM
DALLAS
MAXFORM
AMBER
MANFRED
MMA
WESTON
JOHN
WOOLF
CORRY
MOTOCROSS
JIU JITSU
FIGURE
CROSSFIT
Find out more about Team Max Muscle athletes at MAXMUSCLE.COM
PHIL
CUTTINGEDGE
By Corry Matthews, Max Muscle Franchisee & IFBB Pro

Photo by Dave McIntosh Customer-turned-manager of Max Muscle Manassas, VA, Stephen Bynog (left), uses the 3 Stage system and highly recommends it to others. "You will see the difference in the mirror," he says.
Lets face it. We all know that more is better! Just look at all the commercials that tell us we want more of everything! So why wouldnt we want more supplements? Well, the theory of more can lead to overdoing it or adding too much, especially when one is trying to gain mass. However, there are certain things where more and more of exactly the right stuff is exactly what we need. Max Muscles 3 Stage System is exactly that! Many athletes are trying to get big, run faster and have more size, strength and speed. Well, what if we could obtain all that and feel really good at the same time? We can. Especially those of us who work out 90+ minutes a day. Three of Max Muscles most popular products, Full Blown Extreme (FBX), Pro BCAA and Anabolic Recovery Matrix (ARM) live up to the promise of MORE, MORE and MORE!
3 StageS oF SuCCeSS
uStage 1: FBX
FBX blasts your muscles with increased blood fow, increased cellular fuid and glycogen levels with an end result of nitric oxide boosting, creatine supplying, energy and intensifed workouts. It's the kick your workouts need! Some of the key ingredients include Kre-Alkalyn, which minimizes bloating associated with creatine loading, buffers lactic acid, provides for a longer pump during workout sessions and improves overall energy production. FBX is stacked with carbohydrates and electrolytes working together for sustained energy and preventing muscle cramping. Most pre-training formulas focus on the stimulant-based effects, which leave you drained and contribute to DOMS (delayed onset of muscle soreness). These are typically concentrated formulas, and quite frankly, they lack substance. Another great fact about this product: it comes in four different favors, so taste will never be a limiting factor.
uStage 2: Pro BCaa

Pro BCCA is quite possibly the most versatile supplement at Max Muscle, with its combination of high potency branched chain amino acids in the ideal 2:1:1 ratio of leucine, isoleucine and valine. It is specifcally designed to beneft individuals before, during and after workouts. It can be used by bodybuilders, endurance athletes, high school athletes or any individual who engages in exercise on a daily basis for longer than 45 minutes. In Max Muscles 3 Stage System, Pro BCAAs are taken with the pre-workout FBX and during your workout. Many of you may be wondering, so why do I need leucine, valine and isoleucine? This powerful combination of BCAAs has been shown to serve as important fuel sources for skeletal muscles during periods of high intensity exercise. It really boils down to this: BCAAs prevent muscle breakdown or the body from becoming catabolic. Pro BCAA also contains glutamine, vitamins C, B6, B12 and biotin, which all aid the branched chain amino acids in preventing muscle breakdown.
uStage 3: MaX anaBoliC reCovery MatriX (arM)
The complete post-exercise muscle hydration product is ARM. The science of recovery shows that there are three critical needs for muscle recovery and repair following intense exercise bouts: replacement of fuid and electrolytes, rapid replenishment of muscle glycogen and replacement of amino acids to help re-grow muscle and decrease muscle breakdown. ARM meets all of these needs. ARM supports protein synthesis, restores fuid and electrolytes, replenishes glycogen and improves muscle repair and recovery, all in one supplement. ARM contains 28 grams of protein from a combination of whey protein isolate (WPI) and whey protein concentrate (WPC), CX3, branched chain amino acids, GlutaMatrix and 32 grams of multisource carbohydrates from waxy maize, maltodextrin, fructose and dextrose.
By applying this 3 Stage System to your routine, you will experience fuller muscles, greater pumps and more sustainable energy levels. If you feel like you are hitting the wall quite often, give the Max Muscle 3 Stage System a try during your next workout and feel the difference.
JUNE 2013
ATTENTION ENDURANCE ATHLETES!
THE ULTIMATE ENDURANCE SUPPLEMENT TH
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.
HOT PRODUCT FOR 2013!
BODY RECOMPOSITION ACCELERATOR

Anabol Cuts 2 by Max Muscle Sports Nutrition is a science based dual-action formula designed to promote body re-composition acceleration through supporting healthy testosterone levels and hyper accelerated fat metabolism. Body re-composition means increasing lean body mass (LBM) while reducing fat mass (FM) representing a Build and Burn effect. To accomplish this, Anabol Cuts 2 combines the benefits of two powerful complexes, the Anabolic Response Complex and Xtreme Thermolytic Acceleration Complex, to facilitate your body transformation goals. So start building & burning more today with Anabol Cuts 2!
SCIENCENEWS
By Dr. Phil Harvey, PhD, RD, FACN
Researchers at the School of Nutrition, Chung Shan Medical University in Taichung, Taiwan, investigated the relationship between plasma levels of coenzyme Q10 (CoQ10) and vitamin B6 and the risk of coronary artery disease. The study consisted of a control group of healthy individuals with normal blood biochemistry and a case group comprised of patients with at least 50 percent blockage of one major coronary artery identifed by cardiac catheterization. The researchers discovered that there was a signifcant inverse correlation between higher plasma levels of CoQ10 and vitamin B6 and a reduced risk of coronary artery disease. (Lee BJ, et al. Nutr Res. 2012;32:751-6). Featured MMSN Product: MN CoQ10 and Vitamin B6.
Higher CoQ10 and B6 Levels Linked to Reduced Risk of Coronary Artery Disease
Multi-Source ProteinS with Soy iS an effective PoSt-exerciSe SuPPleMent
MSM Supplementation May Be Benefcial Following Exercise
For years, Max Muscle has promoted the benefts of multi-source

proteins for performance and recovery. This recently published study further confrms the benefts of multi-source proteins, which include soy, at the metabolic and molecular level. Researchers hypothesized that a protein blend of soy and dairy proteins would capitalize on the unique properties of each individual protein and allow for optimal delivery of amino acids to prolong the fractional synthetic rate (FSR) following resistance exercise. In this double-blind, randomized, clinical trial, 19 young adults were studied before and after ingestion of 19g of either a soy-dairy protein blend (PB) or 18g whey protein alone consumed one hour after high-intensity leg resistance exercise. Researchers examined mixed-muscle protein FSR and mammalian target of rapamycin (mTORC1) signaling. Whey protein ingestion resulted in higher and earlier amplitude of blood branchedchain amino acid (BCAA) concentrations, but ingestion of the PB created a lower initial rise in blood BCAA but sustained elevated levels of blood amino acids later into recovery. Post-exercise FSR increased equivalently in both groups during the early period. However, FSR remained elevated only in the soy-dairy protein blend group during the late period. mTORC1 signaling similarly increased between groups, except for no increase in S6K1 phosphorylation in the WP group at 5 hours post-exercise. Researchers concluded that a soy-dairy protein blend ingested following exercise is capable of prolonging blood aminoacidemia, mTORC1 signaling, and protein synthesis in human skeletal muscle and is an effective postexercise nutritional supplement. (Reidy PT, et al. J Nutr. 2013 Apr;143:410-6). MMSN Featured Product: High 5
Methylsulfonylmethane (MSM) has been reported

to provide anti-infammatory and antioxidant effects in mammals. Resistance exercise is known to induce both infammation and oxidative stress resulting in muscular discomfort and pain. Researchers set out to study the effects of MSM on markers of exercise recovery and performance. In random order, 24 moderately exercise-trained men received MSM supplements at a dose of 3g/day or placebo for 14 days, with a 17-day washout between. The study included three tests: baseline, no product and the 2nd and 3rd following 14 day supplementation with MSM and placebo. Each test consisted of two visits. At the frst visit, subjects performed stress exercise of leg extensions of multiple reps to muscular failure. At the second visit (48 hours later), subjects again performed sets and multiple reps of leg extensions to muscle failure. Muscle discomfort/pain, infammation (hs-CRP & IL-6), blood antioxidant status (TEAC & SOD) and homocysteine were measured before the stressing exercise and 24 and 48 hours post exercise. Exercise performance was also measured following the 14 day supplementation with MSM or placebo. MSM intervention resulted in signifcantly less pain/discomfort vs. placebo from baseline to 2 hours. Change in IL-6 was signifcant within the MSM and placebo and between MSM vs. placebo. There were no signifcant differences between MSM and placebo noted for the other biomarkers. Researchers concluded that MSM may help alleviate the discomfort/pain that can follow a stressful exercise session. (Kalman DS, et al. FASEB J. 2013;27:1076.7).
MMSN Featured Product: Max Nutraceuticals MSM 500mg
JUNE 2013
GOLD
SILVER
HIGH PERFORMANCE NUTRITION SOMADYN NUTRITION EVOGEN BLENDER BOTTLES

The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the Food & Drug Administration.
WHAT'SHOT
GO PRO
Pro BCAA is your preand post- workout supplement. Pre-workout, Pro BCAA supports the energy fuel needed for high intensity and endurance workouts. Post-workout, it functions to support rapid recovery, muscle anabolism and anti-catabolic effects. Visit MaxMuscle.com to fnd a store near you!
FUEL YOUR WORKOUTS
FBX (Full Blown Extreme) blasts your muscles with greater blood fow while increasing cellular fuid and glycogen levels. FBX is one of the fnest nitric oxide boosting, creatine supplying, energy and intensity enhancing pre-workout supplement drink mix ever developed. Try it for yourself! Visit MaxMuscle.com to fnd a store near you!
Max Nitro 2 is your key product for peak strength performance and vascular architecture. It promotes the bodys production of nitric oxide to provide insane muscle pumps, intensity and performance. Visit MaxMuscle.com to fnd a store near you!
ULTIMATE PUMP
MORE GROWTH
GHTX is one of four products in Max Muscle's powerful X-Series. This product supports rapid recovery, helps maintain optimal energy levels and supports lean body mass and developing strength. COMING SOON to a Max Muscle store near you.
Max ARM (Anabolic Recovery Matrix) is your ultimate post-workout formula, providing the necessary nutrients to support maximum muscle mass activation, restore fuids and electrolytes, replenish glycogen and accelerate overall muscle recovery and repair. You wont want to work out without it! Visit MaxMuscle.com to fnd a store near you!
WORKOUT COMPANION
MTX was created as part of the potent X-Series products. MTX is an advanced product that signifcantly boosts testosterone levels naturally, with documented results in as little as three days! COMING SOON to a Max Muscle store near you.
MORE TEST
JUNE 2013
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LipoRED is a targeted fat burner containing the most powerful legal ingredients available in order to promote the most efficient fat burning metabolism, elevate the bodys thermogenic furnace, suppress appetite and provide intense and extended energy. LipoRED was specifically designed to attack deep fat stores through multiple pathways by stimulating both white and brown adipose tissues. LipoRED is targeted fat loss designed to help you quickly shred fat to transform your body into peak physique. LipoRED is available exclusively at Max Muscle Sports Nutrition.
MORE MAN
MMSN is proud to introduce the X-SERIES, a cutting-edge line of superior supplements scientifically developed by the MMSN Research & Development Team to maximize a mans ability to build more muscle, increase energy & endurance levels and enhance stamina & vitality. Each of the products in the X-SERIES can be used individually but have been designed to work synergistically with each other so they can be combined for maximum results. Become More Man.
ARRIVES ARR ARRIV RIVES THIS S SUMME SUMMER. MER. ER.

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June 2013 Max Sports & Fitness Magazine

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June 2013 Max Sports & Fitness Magazine

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3-STAGE SYSTEM

THE FIT DADS ISSUE

Father and Fitness Pro Shares Five Moves To Get in Shape

NO EXCUSES YOUR DIET PLAN TO GET SHREDDED

EvERyThINg you need to know

HREE STAGE SYSTEM!

JUNE 2013 ISSUE 175

34 Max Muscle Dads

24 Get Back In Shape

42 Gift Ideas for Dad

30 Fitness Fun With Kids

Check out these hot gift ideas for dads!

50 The Lean Grill

14 Forever Young 32 Max Champ

THE FIT DADS ISSUE

ARRIVES THIS SUMMER.

Father and Fitness Pro Shares Five Moves To Get in Shape

NO EXCUSES YOUR DIET PLAN TO GET SHREDDED

EvERyThINg you need to know

ABOUT PROSTATE HEALTH

X-SERIES COMING SOON!

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

MORE GROWTH GRO OWTH

ARRIVES THIS SUMMER.

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Max SPortS & FitnESS

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Matt Cooper graduated with a

JD Griffn is a lifetime ftness

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

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ESSENTIAL OMEGA- Most of

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A CHANGED man & FaTHER

WOULD LOVE TO SEE A DAD'S ISSUE

HOW MY FATHER & I CHANGED FOREVER

ARRIVES THIS SUMMER.

By Joe Wells, Max Muscle Founder and CEO

FATHER KNOWS BEST

START YOUR KIDS' DAYS OFF THE PROTEIN WAY

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By Linda Hepler, BSN, RN

PUTTING A DENT IN THOSE DIMPLES

CANT EAT JUST ONE? MAYBE YOU CAN...

IT MAY BE GOOD FOR YOU