July 2013 Max Sports & Fitness

BOOST ENERGY
pg. 56
Go the Distance
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SURVIVAL GUIDE FOr
FEED YOUR WILD SIDE

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Adventure trAvel
10 Things You Must Cross Off Your Bucket List

Do You Truly Want To Live or Don't You?
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CONTENTS
18
JULY 2013 ISSUE 176
22
28
HEALTH
18 Survival Guide
Adventure travelers take heed. Here are some simple things you can do to make sure you don't succumb to the health dangers lurking in the wild. paint, foam and even zombies, to more challenging obstacle style races and 24-hour adventure runs, running has become quite an exciting experience!
38
32 Your Bucket List

Max Muscle franchisee/thrill seeker shares her top 10 things to cross off your active lifestyle bucket list.
FITNESS
22 Enjoy a Good Thrill

From rock climbing to stand-up paddle boarding and kayaking, here are fve summer adventure sports you've got to try!
RESULTS
38 Max Muscle Racers

These Max Muscle customers love to compete in running events. See what fuels them.
26 Why You Should Try Adventure Sports

Overcome fears, feel the adrenaline rush and bask in the sense of accomplishment!
IMAGE
44 Suit Up
42 Get Your Splash On

Have a blast this summer with these water sports essentials. Hot bathing suits in various
28 Running Made Fun

From mud runs and fun 5Ks that feature everything from
Pretty, flattering and girly summer bathing suits must haves!
44
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JULY 2013
52
50
shades of oceanic hues fatter and lift. Time to rock the beach! when you're shopping at the grocery store.
NUTRITION
48 Smart Paleo
Everyone is talking about going Paleo. What is this diet and how can you make it work for you? Find out.
CUTTING EDGE
56 Energy & Endurance

Max Muscle's EnduroMax and Vit-Acell Energy are two supplements you need to get up and go. Find out why.
50 Energy-Boosting Trail Mix

Need a healthy snack for all those summer adventures? Check out this delicious and power-packed recipe.
52 Peanut Butter Heaven

Peanut Butter is an excellent source of certain nutrients your body needs. Learn how this tasty treat came about and what to look for
BOOST ENERGY
pg. 56
14 Forever Young 36 Max Champ
COLUMNS
Go the Distance
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FEED YOUR WILD SIDE

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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
ON THE COVER
Photographer: James Patrick, JamesPatrick.com Model: Deborah Goodman Assistant: Jason Black Hair & Makeup Artist: Amanda Bland Location: Fitness5Gym.com
ARRIVES THIS SUMMER.

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EDITOR'SNOte
time I tried rock climbing, I was 23 and had no idea what to expect. But I've always loved a challenge, so I went for it. Now, let me preface this with the fact that I have a healthy fear of heights. Not the looking down kind, but the looking up part. I can't explain it. It's kind of weird, I know. Let's just go with it ... So out in Joshua Trees National Monument in sunny California, I put on my rock climbing shoes, chalked my hands and got strapped into my harness by my friend who was a very experienced climber. I peered up at the behemoth of a cliff side ominously eclipsing the sun and I felt my heart drop to my feet. But I couldn't chicken out now. I'd already rented the shoes! With a deep breath and an out-of-control pounding heart, I began my ascent. About halfway up the cliff, my legs and arms started shaking violently. I'm pretty sure I was using muscles I never even knew existed in my attempt to claw, hoist, pull and push my way up that cliff. Every time I peeked up to see how much farther I had to go ... Boom! Another mini heart attack! OK, so I didn't make it to the top. I didn't even make it more than halfway up. But I don't feel bad about that. At least I tried something I'd never done before, something that frightened me even. It was awesome! This issue is all about getting your adventure on, about taking risks, about feeling alive! From Jackie Classen's "10 Things To Cross Off Your Active Lifestyle Bucket List" (pgs. 32-34), to fve summer adventure sports you have to try (pgs. 22-24) and why you should try them (pg. 26), to competing in fun 5Ks and the more challenging mud runs and obstacle course runs (pgs. 28-30), there is more than enough information in this issue to get you inspired to do something exciting and great! Be sure to check out the smart Paleo diet tips (pgs. 4849), the recipe on the best energy-boosting trail mix (pg. 50), and the key supplements that fuel your energy and endurance performance (pgs. 56-58). P.S. Last October I attempted to rock climb again, this time up a 40-foot rock climbing wall at Canyon Ranch Spa Club in Las Vegas. My legs and arms shook some and my fear of heights (looking up) was ever present, but I made it to the top! It felt good. Real good. I'm ready for my next challenge. Are you? Until next time,
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LaRue Novick is Editor in Chief and Creative Director of MS&F.

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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:
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PRESIDENT'SPOinT
This MOnTh,
we switch our focus to energy and endurance. We at Max Muscle Sports Nutrition (MMSN) have always been known for our high quality protein supplements as well as our more cutting-edge sports performance and weight loss products like 2TX, LipoRed, Emerge and FBXXX. We also have a very high quality line of supplements in the energy and endurance category. In fact, Dr. Phillip Harvey, MMSNs Chief Scientifc Offcer, has spent considerable time researching ingredients to develop the most advanced energy and endurance products available. EnduroMax is one such product. When Dr. Harvey was formulating EnduroMax, he looked at all of the most popular endurance supplements on the market. He made sure that the endurance supplement he created was much more complete and comprehensive than anything else out there. Being an endurance athlete himself, he took a special interest in this product. All the endurance athletes I have spoken with who have used EnduroMax tell me there is no comparison to it and that it really does perform better than any other endurance supplement available. Another great product available in the energy and endurance category is Vit-Acell Energy. A few years ago, the Research and Development team leveraged off the success of our Vit-Acell line of liquid vitamins by creating one that was as complete nutritionally as the original Vit-Acell but added a comprehensive list of energyenhancing nutrients. Vit-Acell Energy is literally like getting your vitamins with a supercharged dose of energy. The best news of all is that for the entire month of July when you buy EnduroMax, you get Vit-Acell Energy for 50 percent off! Thats a big savings on two of MMSNs best energy and endurance supplements. If you are an endurance athlete or just someone looking to improve your energy and endurance levels, now is a perfect opportunity to try these two great products and save big! Great products produce great results, and two of our Team Max athletes exemplifed that with their recent accomplishments. Ryan Winther, the reigning World Long Drive Champion, was featured recently on Golf Channels School of Golf and NBCs Morning Drive with Ahmad Rashad. Ryan was sporting his Max Muscle logo loud and proud on the show as he spoke about his record-breaking achievements. Another Team Max athlete, Woolf Barnato, recently took home gold in the Jiu Jitsu World Championships in the light featherweight division by beating the best in the world. Congratulations to both of you on your continued success!
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, Amy Schlinger, Deborah Goodman, Jackie Classen, Gina Ostarly, Jessica Wyland, Dr. Phil Harvey, Joe Wells, Matt Cooper, Maria Kang
Contributing Photographers
James Patrick, Competition Group, Inc., Jeff Jornbaker, Evan Burgher, Frank Fontanilla, Jen Venegas, Spencer Williams
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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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
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CONTRIBUTORS
Amy Schlinger is a writer based in New York City. Her work has appeared in SHAPE Magazine, Men's Fitness, Muscle & Fitness HERS and Pilates Style. When she isn't at the gym or trying the newest ftness class, she can be found enjoying reality television shows or rooting on her beloved Green Bay Packers. She enjoys spending time outdoors and is always up for a new challenge.
COMING SOON!
with a 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.
Matt Cooper graduated
Photo by Jen Venegas
Lisa Maiorana is a
self-professed beauty product hoarder, style maven and workout enthusiast. She is naturally enthusiastic and enjoys meeting new people. When she's not writing for MS&F, she loves to read quotes by James Allen and C.S. Lewis. Her motto is, "Everyone has a story; they just need someone to listen to it."

maxmuscle.com
Gina Ostarly branded herself The New Forty after turning 40 in 2007. This mother of three and grandmother of one will tell you,"'There are no excuses." Her philosophy is based on establishing accountability, maintaining a healthy balance to commitment and developing the self desire to be the best that you can be.
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
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JULY 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!
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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!
Just hanging around with Deborah Goodman alongside photo assistant Jason Black and gym owner Chuck Bolle, Jr. Photo by JamesPatrick.com
HANGING OUT
MOMS GONE MUDDY

I'm excited to tell you a little about my team of moms who did the Gauntlet Race on May 11th. Tere are 13 of us warriors I mean, women. We are a diverse group consisting of insurance agents, lawyers, students, business owners and teachers. Some of us are happily married, divorced, just dating and unfortunately widowed. In our crazy schedules, we fnd time to take our kiddos on adventures to Moab, Utah and explore our Grand Valley. Doing these events together brings out the inner teenage girls in us! For just a few minutes we get to clock out and play in the mud! I consider all of us multi-taskers and Max Sports & Fitness magazine and Max Muscle supplements truly keep us on our toes. "It takes a village" to raise a family. I'm just glad my village is surrounded by these beautiful women who inspire, support and motivate me! Brigette Targett, Utah, via email
My daughter, Angelica, and I had a blast helping out Max Muscle in Edinburg during this year's Hog Dash 2013 in Weslaco, TX on June 1. We were there with Sam Alvarez and his wife, Anissa, and employees Julio Davila and Leopoldo David Diaz. The Hog Dash is a fun and challenging 5K run flled with wall climbs, mud crawls, tire obstacles, tunnel crawls, hurdles, mud pits and many more surprises awaiting the competitors. The weather temperature was right but the wind made things a bit hectic. But no matter, we stuck it out and stayed there until the end. Max Muscle was in the house prepping competitors with Emerge and afterwards with Pro BCCA. We gave out goody bags with the June issue of MS&F and a Max Muscle product brochure and I was able to share my
Max Muscle's head of product development, Dr. Phil Harvey, enjoying the sunset after a grueling 10-mile run including up and down the Torrey Pines Hill.
photos and story with many about my journey with this year's MaxForm Life Challenge. It is AWESOME to see people's reactions when they see my photos and me in front of them!!! I love to talk to them about the wonderful "stack" I have with Max Muscle and how these products can help you accomplish whatever goal you want to reach. My stack includes: Emerge, D-Fine8, High 5, Java Red, Max LiquiCarn, Cleanse & Lean, Max GlutaMatrix, Max Pro BCAA, Quadra Cuts Night-time, MaxCLA and Fat and Carb Crusher.
Sonia Reyes, via email

12 WWW.MAXMUSCLE.COM
JULY 2013
Before
In the June issue, we published the above picture along with the heartfelt letter from Hunter Favela, 12, about the journey he and his father have taken to lose weight and get healthy. Unfortunately we only published the "before" photo. So to give them proper credit for their hard work, please see Hunter and his father in great shape in the photo on the left. Keep up the great work guys!
After
COMING SOON!
MM SURVEY PRAISE
Tina at Max Muscle Fort Collins was awesome. She attentively listened to what I wanted and helped by explaining what would work for what I was trying to accomplish. She told me that I inspired her and that was a HUGE compliment. She was so nice, offered me samples, gave me the magazine, talked
to me about nutrition and I am sure that the couple of things that were included in this survey that she didn't happen to cover was because I was busy chatting it up about my ftness story, goals, etc. It was so refreshing to step into a store where someone actually cared. Thanks, Tina!
Crickett Christgau, Fort Collins, CO, via survey

Max Muscle Rockwall's Mobile Max got a new wrap job!
TALK TO US
We want to hear from you! Send comments, photos, questions, likes, dislikes to editor@maxmuscle.com.
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13
FOREVERYOUNG
By Joe Wells, Max Muscle Founder and CEO
COMING SOON!
Delicious Low Calorie/ High Protein Shake

ost of us know the benefts of protein in our diets. Its not about one or two servings per day of protein but lower amounts taken 4 to 5 times per day. This is particularly important if youre working out hard and want to make sure you see visible results. Protein is the key nutrient to enable muscles to repair and recover, thus helping you create lean muscle mass. Leaner muscle mass means an increased metabolism, and of course, your muscles will become toned, strong and lean. When our bodies digest protein, nitrogen levels in our bloodstream increases. Nitrogen is the key ingredient that damaged cells and muscles need to build and repair them. The only problem is once protein is eaten it only elevates nitrogen in your bloodstream for about 4 hours, and this is exactly why experts suggest multiple servings of protein daily. So now that you have a basic understanding of why you need multiple servings of protein to maximize lean muscle mass, let's
discuss how much and when are the best times to take it. The range that is generally accepted by experts is 15 to 35 grams per serving. So if youre a 100-pound male or female, shoot for the lower target, and if youre a 250 pound athlete, shoot for the higher side of the scale. These numbers are a general guide to help you get the most bang for your buck as protein is the most expensive nutrient you eat daily. If you go over or under a little it does not matter. Here is a great low-calorie shake that you can make to help you get a couple more servings of high quality protein per day. There are about 24 grams of protein and 260 calories in this shake. The shake is also loaded with healthy energy-promoting nutrients as well.
Strawberry Banana Almond Milk Shake

8 ounces of almond milk, milk or soy milk 1/2 banana (use a whole one if you are OK with increasing the calories a bit) 1 cup frozen strawberries (can use other berries that have similar calorie count) 1/2 serving of Max Vit-Acell Liquid Vitamin 3/4 scoop of MaxPro Vanilla protein Place all of the above ingredients in a blender and blend for 30 seconds or until smooth and creamy. You can add water/ice or your preferred beverage to create your preferred consistency. I like to buy older bananas and peel them, then break them into halves and freeze them in a freezer bag. They taste great in your shakes and make them much colder without too much ice. You can also add Splenda or other sweeteners if you prefer a sweeter taste. You may be surprised that this recipe makes more than 24 ounces of a creamy, smooth and flling shake. Take this recipe into your local Max Muscle store and they will help you design this shake and many others to accommodate your personal needs.
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MS&F
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
JULY 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
Worried about traveling to the tropics for fear of contracting a highly contagious and lethal tropical disease such as Ebola virus? According to a recent study published in the American Journal of Tropical Medicine and Hygiene, you have far more to fear from more common and less lethal diseases, such as leptospirosis, typhoid fever and malaria. Researchers examined records from 82,825 ill travelers from around the world and found the highest percentage of disease to be from malaria, followed by typhoid fever and leptospirosis. None of the patients were infected with the highly feared Ebola virus or other life threatening diseases such as Lassa fever or yellow fever. This is not to say that malaria, typhoid and leptospirosis cant cause death, caution the study authors. Its important to seek pre-travel advice from a travel medicine clinic and obtain suggested vaccinations and or medications to prevent disease. While traveling in any developing country, you should take precautions to prevent insect bites, drink bottled water and eat only boiled, cooked or peeled foods. And when you return from your travel, seek immediate medical attention if you become ill with a fever or fu-like illness and share your travel history with the doc!
TROPICAL TRAVEL ALERT
Youd think that pre-skydiving jitters would lessen over time, similar to public speaking or musical performance. But this just isnt so, say scientists at Northumbria University in the United Kingdom. Researchers studied 24 healthy male skydivers, 11 of whom were jumping solo for the frst time and 13 of whom had completed at least 30 jumps. Anxiety level was determined both by selfreporting and by taking saliva samples to measure levels of the stress hormone cortisol. What they found? While novice jumpers reported more anxiety pre-jump than did experienced skydivers, both groups had the same levels of cortisol in response to the jump. The importance of this study? Researchers say that while repeated exposure to a frightening event dampens anxiety over time in a laboratory setting, it may not be the case in real life an interesting topic for future research.
SKYDIVING JITTERS DONT LESSEN OVER TIME
HUMAN SCENT ATTRACTS
MORE THAN THE OPPOSITE SEX
Most of us know that pheromones a chemical substance your body produces
is responsible for the behavior of another of the same species, such as sexual arousal or mother-infant bonding. But researchers have recently discovered that the human scent can attract Plasmodium falciprum the microscopic protozoa living inside of certain mosquitoes that are responsible for the most dangerous kind of malaria. Research has previously shown that parasites can alter a hosts behavior to facilitate transmission to another, and this study furthered the premise, with infected mosquitoes landing on a human-scented surface more than three times as often as non-infected mosquitoes. The takeaway: It only takes one protozoan to enter your bloodstream and cause malaria, so if youre traveling to a country where the disease is prevalent, take precautions against malaria.
JULY 2013
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HEALTHMATTERS
By Linda Hepler, BSN, RN
Travel Smart
Six Tips for a Healthy Trip
f your bucket list includes adventures like hiking the Inca trail to Machu Picchu in Peru, biking the Orosi valley in Costa Rica or rafting the Mekong River in China good for you! When it comes to adventure travel, its great to push the envelope. But theres one thing you shouldnt take risks with and thats your health. Medical issues like illnesses and injuries can easily derail the adventure of a lifetime and keep you from crossing that goal off your list. How to ensure a safe and healthy trip? Here are some suggestions:
1. Learn about potential health risks before you leave home.

Many areas of the world, especially within developing countries, pose disease risks related to poor sanitation and health practices, said Sandra Marutz, employee health and wellness nurse of Traverse City, Michigan. Very warm climates can enhance the spread of diseases borne by insects, rodents and other animals, too, she added. Check out your destination at Centers for Disease Control and Preventions Travelers Health website, cdc.gov/travel, for up-to date health alerts on diseases and epidemics as well as travel-related information.
Packing It All In
uEvery adventure traveler needs a personalized frst aid and emergency gear kit. But what to bring? Fran Lessans, RN, CEO and President of Passport Health (passporthealthusa.com), the largest network of travel medicine services in the United States, with travel clinics nationwide, said that each situation is unique, depending upon your destination and activities youll be participating in. But at the very least, you should consider: A diarrhea kit. Travel-related diarrhea affects as many as 60 percent of
people traveling to certain developing countries, including those in Latin America, Africa and Asia. It almost always is a result of ingesting certain organisms in contaminated food and water. A diarrhea kit includes oral rehydration salts, which contain glucose and electrolytes, antiseptic towelettes for hand washing and an anti-diarrheal agent such as over the counter Immodium or Lomotil (a prescription medication). Some travel docs include a bowel-specifc antibiotic. A sun kit, including sunglasses (with backup pair), a good general purpose sunscreen with SPF 15 or greater and both UVA and UVB protection, a SPF 50 face and lips stick containing zinc oxide, wide brimmed hat and clothing with sun-protective fabric and aloe vera wipes for post-sun exposure. A mosquito kit, with antimalarial medications (if taking), a 12 hour controlled release mosquito repellent
with 20 percent DEET for skin and clothing and mosquito netting for around your bed if youll be sleeping outdoors. A frst aid kit, specifc to your activities (think moleskin if hiking, watertight if rafting). Make your own or check out kits at adventuremedicalkits.com. A water purifcation kit. Check out the SteriPEN (theres even a battery-free option!) or the MSR Sweetwater Purifer System, both available at sporting/camping stores. A safety kit, should you get lost. This would include a whistle such as the Fox40 Sonic Whistle, which produces up to 125 decibels, available at sporting goods stores. Also important: a compass, a multi-use knife, string, fashlight, fre starter, space blanket and energy snacks.
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2. Get vaccinated. Find out which vaccinations are required or recommended for your destination by visiting a clinic that specializes in travel medicine, said Fran Lessans, RN, CEO and President of Passport Health (passporthealthusa.com), the largest network of travel medicine services in the United States, with travel clinics nationwide. Its imperative to go to a professional, said Lessans, because the protection you need is both destination and activity specifc. If youre going to southeast Asia, for example, you need protection against Japanese encephalitis. If youll be working with animals in a remote village, youll want a rabies shot. Then theres the educational component advice specifc to your travel that only a medical professional experienced in travel medicine can help with. Make sure to visit a travel clinic at least two months prior to your trip, advised Lessans, since many vaccinations require time to become effective or require two doses given a month apart. 3. Plan ahead for medical needs.
If you take regular prescription medications, said Marutz, make sure that you have enough for your trip plus an extra week in case of emergency. And make sure to keep them with you in your carry-on luggage, she added.
if you become ill or injured. If youre booking your trip through an agency, they can help you with activity specifc insurance. Otherwise, two policies to consider are Travel Guards Adventure Travel Protection and Travelexs Travel Select with the Adventurer Lifestyle Pak upgrade.
6. Expect the unexpected. You never

know when youll need a doctor while traveling, said Marutz, so its important to take a list of travel
MS&F
medical clinics in the region youll be in. The International Society of Travel Medicine (istm.org) keeps a global travel directory with information about travel medical clinics in more than 50 countries around the world. Dont forget to take your own personal medical information, too, added Marutz. This includes a list of your medical conditions, allergies, current medications, eyeglass prescription and your doctors name and phone number.
Top First-Aid Tips for Adventure Travelers
4. Take a preparedness kit, said Lessans, that is specifcally designed for the area youre traveling to and the activities youll be participating in. If youre staying in a fve-star hotel for example, she said, you wont need mosquito netting. But if youre roughing it in the back country, netting is crucial. 5. Consider adventure travel insurance. Many regular medical
insurance policies dont cover travel abroad, especially if participating in extreme sports, such as skydiving or mountain climbing. Check your policy for exclusions and consider an adventure travel insurance policy that covers the activities youre considering. You may also want to include a provision for evacuation if youll be in a remote area or in the mountains where you may need to be airlifted out
uAdventure travel often takes you to remote areas where medical assistance is hours or even days away. And while you dont expect to suffer an illness or injury, cuts and scrapes, blisters, burns, strains and sprains are common when traveling. Be prepared by taking these precautions: Take a frst aid and CPR class. Would you know what to do if someone stopped breathing? Got bit by a snake? The best way to be prepared for emergencies is to have a basic understanding of frst aid and cardiopulmonary resuscitation (CPR). But if you think youre covered with that Boy Scout training you took 15 years ago, think again. Increased medical knowledge has changed the rules for many frst aid techniques including CPR and snake bite treatment. Pack a frst-aid kit. Be sure to fully stock your kit with essentials for cuts, blisters, burns, strains and sprains, as well as stomach ailments, allergies, dental and eye emergencies. If youre traveling to a remote area, you may want to include splints for stabilizing an injured limb. Another must-have a small frst aid book or chart to refresh your memory! Know your environment. The best way to circumvent medical emergencies is to know the environment in which youll be traveling and plan ahead. If youll be in the mountains, for example, plan an ascent schedule to minimize altitude sickness, take along (and drink!) plenty of water, and consider taking a supplement like ginko biloba or a prescription medication such as Diamox to help your body adjust. A tick infested area? Youll want to cover your body with lightweight clothing, tuck pants into boots and check your body for ticks each day before they can cause damage. Guard against poison ivy and sumac by knowing what the plants look like in order to avoid them, minimizing exposed skin and using a barrier cream like Ivy Block.
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Available at:
FITFOCUS
By Amy Schlinger
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Adventure Sports You Must Try

Theres no better way to enjoy the warm summer weather than getting outside and being active. And while your weekly trail hike or basketball pickup game may be a blast, why not change up the routine and test your hand at something new? Adventure sports are a great way to get your blood fowing while allowing you to experience a natural rush. Yes, they may be challenging, but the feeling of accomplishment they provide is well worth the effort. Try one or all of the sports below, and we promise you and your body will reap the rewards.
Photo by JamesPatrick.com
Leave acrophobia behind and rock climb! This sport challenges individuals to climb rocky surfaces, whether it be a granite wall, a sandstone tower or a summit. Some ideal climbing locations include Yosemite Valley in California (where you can park 10 minutes from a wall that takes days to reach top) and the North Cascades National Park in Washington, which contain some of the largest glaciers in the contiguous United States. Beginners should start on easy scrambles that are not so steep, but have lots of steps, said Tino Villa, an international mountain guide for Mountain Madness, with frst ascents to his name in the Cascades, Alaska and
Reach New Heights
Himalaya. More advanced climbs would be steeper, vertical to overhang, offering less options for footholds and handholds. Required equipment includes rock shoes, chalk and a chalk bag. Rope, helmets, carabineers, a belay device and anchor material may also be required. Climbing is both a physical and mental challenge, said Villa. Youll feel it in your forearms but also in muscles you never knew existed as you test your physical limits, accessing places humans were not meant to go.
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Photo by Jeff Jornbaker
Paddling and popping up in perfect time to catch a wave isnt as easy as it seems. Even the greatest athletes, NFL and major league players, can fnd surfng frustrating, said Lisa Andersen, four-time world champion surfer and Roxy athlete. It requires a lot of cardio and can be very tiring. Depending on your skill level, the type of board used will vary. Most begin learning on a long board (for better balance) in areas with smaller waves, such as Waikiki in Hawaii. Shorter boards are generally reserved for the more advanced riders who want greater mobility and to do tricks. These surfers may look to explore beaches in San Clemente, California or the north shore of Hawaii. No matter your expertise, surfng requires balance and therefore provides a serious core workout. Your arms and shoulders will also be worked every time you paddle out, which can quickly become exhausting. The feeling you get once you catch a wave though, or see someone else catch a wave and smile ear to ear, its amazing, said Andersen. Like nothing else in the world.
Photo by Bell Helmets
Ride It Out
Mountain biking is for the ultimate adrenaline junkie. Whether or not youre actually on a mountain, this sport will have you pedaling off road trails; possibly even doing loops in the backcountry. Many resorts like Vail, Whistler and some in Canada convert their ski trails into biking trails in the summer. In these places, the rating system for diffculty is the same as skiing or snowboarding: green representing a beginner course, blue an intermediate and black a more advanced one. The sport is physically demanding, said Matt Slaven, Bell athlete and professional Enduro rider. Be prepared to wipe out, especially when you frst try it. Its necessary to have a bike and helmet specifed for this type of riding, a good pair of gloves, protective eyewear, bike shorts with a chamois pad, a hydration pack, some food and a spare inner tube, pump and bike tool. Even though your legs and core will be doing most of the exercise, your arms will be working to grip and steer the handlebars, said Slaven. Your whole body takes a beating and youll defnitely feel it the next day.
A Downhill Spiral
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Get Hard Core
Photo by Evan Burgher: The Wonderland Group
Work your center by stand-up paddle boarding (SUP)! SUP is the fastest growing water sport in the world that can be enjoyed by men and women of all ages, said Noelle Kozak, Oakley Ambassador and founder of both Surftech SUP Academy and SUPCore Academy in California. Using every ounce of your core to balance a board on an unstable surface such as the ocean, a lake or pool, SUP can burn up to 800 calories an hour if youre working hard. You can also practice some yoga moves on your board to really get a good workout. And not much gear is needed a bathing suit (or clothing you dont mind getting wet), a board and a paddle that when you extend your arm straight above your head in the air, the paddle reaches at least up to your wrist. Most beginners would start in fat water on a larger, more stable board and generally with a group, said Kozak, who is also a PEAR Sports Pro. As you advance, youd move to a race board, which provides less stability and a faster glide with each stroke taken.
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Photo by First Descents
While balance may not be your main concern when kayaking, paddling will change that. This arm intensive workout may be easier for those with a strong back and shoulders, but doable for anyone Your core is actually your power plant, said Brad Ludden, professional extreme and expedition kayaker and founder and CEO of First Descents, an organization that provides free outdoor adventure therapy to your adults with cancer. While sea areas in California are good for kayaking, the southeast United States is ideal for paddling year round because of the lack of cold winters in that region. Equipment for this sport includes a kayak, a white water specifc paddle, a kayaking helmet, coast-guard approved life jacket, spray shirt that covers the boat to keep water out, water or tennis shoes and either a swim suit or dry suit depending on the climate. Food and water are recommended, too. While kayaking is a perfect way to get out on the water and feel alive, what you dont know can hurt you, said Ludden. Always go out with a group so you dont end up in over your head.
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FITFOCUS
By Deborah Goodman, this month's cover model
don't Be a Wimp!
5 Reasons Why You Should Try Adventure Sports
eople often ask me why I love adventure sports. My response is simple: whats not to love? What I think I fnd most intriguing about adventure sports is the diversity of it. It could be something as simple as hiking, or to the extreme, such as rock climbing or skydiving. Its so impressive to see people both young and old participate in these intense adventures that some call crazy. My passion for adventure sports began at a very young age. I have always had a fear of heights. Something as simple as looking over the edge of a cliff would cause me to shake, sweat and panic. I felt that this fear held me back from many things in my life. Its only through a great amount of determination, perseverance and focus that I was able to overcome this weakness of mine. Rappelling helped me to conquer my fear of heights and evolved into my passion for rock climbing. Your mind can be your worst enemy or your biggest proponent. In the end, thats the only thing that can hold you back or push you forward. What stands between me and my goal is me and nothing else. Here are fve reasons why you should get off your butt and try an outdoor adventure sport!
Photo by JamesPatrick.com
With all the different adventure sports, one thing is clear: you will always fnd yourself outside. The landscapes you come across are endless. There are so many benefts to being outside in the sun and fresh air. Not only is it beautiful, but vitamin D is needed for the body to have strong bones, boost immunity and increase your metabolism.
BEING OutdOOrs
Diffcult situations should be looked at as a challenge or opportunity. A positive perspective makes it much easier to stay relaxed and focus. New experiences lead to more thrills and adventures. When confronted with doubt and fear, its important to stay confdent and relaxed. When you fnd you are afraid, only you can change your mental reaction to it. With adventure sports, there is always a surge of adrenaline when you push past that part of you that tells you to stop; to be able to overcome the unexpected and the fear of falling, slipping, landing, etc. This is all part of the rush you feel when competing in the sport. Trusting yourself is simply part of the process that I have come to love so much.
OvErcOmING fEars/dOuBt
adrENalINE rush
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When you set a goal, it is to push yourself. This is the need to achieve what you didnt think was possible. Your body can achieve more than you think it is capable of. It all starts with a thought that turns into the desire to be better than you are.
PushING yOursElf
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A sense of accomplishment comes only after you have reached what you set out to do. Training is 80 percent of the battle. Challenging yourself helps you to stay physically active and allows you to maintain that ft and healthy lifestyle. With adventure sports in particular, living to tell about it is the best accomplishment of all. MS&F
sENsE Of accOmPlIshmENt
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FITNESSFUN
By Maria Kang Photos courtesy of Competition Group, Inc.
Ready Set GO!!

People of all ftness levels are running, grunting, laughing and even crying their way through mud, obstacles, paint, foam and more.
ts 8 a.m. on a Saturday morning. Youre wearing your team shirt, old running shoes and a pinned race number on your back. Youve participated in some charity runs and train 4 to 5 times a week at the gym so why do you feel scared? The anxiety of the unknown is daunting as you envision biking uphill, climbing over walls and crawling in a 50-foot-long mud pit before fnally crossing the fnish line. Youre nervous but youve already committed. And your friend is honking her horn outside. Theres no looking back now! Ready now? Lets go!
Rolling in the Mud

Mud races were the frst fun races of
its kind. Running in mud took people back to their roots as children when playing in the mud was enjoyable, entertaining and exciting. Ten years ago, most weekend warriors were accustomed to the standard 5K/10K charity runs, half/full marathons and triathlon races. Now, there are a variety of races that encourage ftness, adventure, teamwork and fun. Active.com lists more than 1,500 adventure races throughout the United States taking place in the next six months alone. There are fun and entertaining runs like the Color runs, where you get painted in color at the end, Zombie runs where zombies are literally running after you, Foam runs, where you run through a bath-
What to Bring/Wear:
uWhen participating in events
that utilize mud or washable paint, consider wearing clothing that can take a beating and are unsentimental just in case it cant be salvaged. Most often, the running shoes used during mud races are stacked and donated at the end of the race. Bring a towel to wipe yourself down and protect your car. Dont forget a change of clothes, a plastic bag to protect your ID, cell phone, car keys and some money. Also, dont bring anything expensive or breakable and invest in a waterproof camera if you want to take pictures.
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like foam pit or Electric runs where you wear glow in the dark clothing while running at night. Then there are more physically demanding runs, like Muddy Buddy, Tough Mudder, Warrior Dash and Spartan race, that include obstacles, more mileage and teamwork. If you are feeling extra confdent and seek a more challenging experience, you can enter into multi-day adventure races like Ragnar Relay or AXS races.
wanted to experience that race again but being someone competitive by nature, I wanted to run it better, stronger and faster. Tanner Bell, co-founder of the Ragnar Relay Race series, was also not a runner. He enjoyed a healthy and active lifestyle but was not an endurance athlete. When he and his partners created Ragnar, they wanted to bring the concept of team, relay and adventure together. Most running is a personal endeavor, Bell said. When youre running in the middle of the night and youre on your 3rd leg, you cant quit because you cant let your team down. You cant duplicate that will and determination. Every year, new races are surmounting past races in excitement, thrill and challenge. Bob Babbit, founder of the Muddy Buddy Run and Race Series Directors are constantly seeking ways to improve the race, enhance the experience and Anyone can do it, said Bob Babbitt, co-founder of the outdo the competition. Ragnar is launching trail relays this Muddy Buddy race series. This isnt a hobby or a sport, its year where there are 4- to 8-person teams and they endure a lifestyle. Dont get intimidated by the word race. This is a three trail loops, which they cycle three times. Our goal in bonding experience and you arent competing with anyone putting on these races is to connect, conquer and celebrate but the course. in unique ways, Bell said. We love what we do. Its all Babbitt founded the Muddy Buddy Adventure Series about making life a little more awesome. in 1999. They created the popular industry of mud runs Training To Overcome and now have nine events across the country, including Some people train for these races to win, while most people Mini-Muddy events for children ages 4-11. The greatest train to complete it in one piece. These races require a accomplishment is seeing the impact with people who higher level of endurance, strength, agility, fexibility and have never done a mud race and are scared, Babbitt said. balance. If you have been training at the gym and have Some [have] fear of heights, running or competing and built your cardiac endurance to perform a group exercise when you see them with tears in their eyes at the fnish line, it makes it all worthwhile. If you want to really challenge your strength, endurance and fears, you can always join more demanding races like the Tough Mudder, which is 10-12 miles long and includes marathon distances or in several obstacles, such as swimming through ice water, need of major electrolyte sprinting through a feld of live wire, bobbing underneath replacement. rows of foating barrels and running through a trench of blazing, kerosene-soaked straw. This was a long, tiring Rest. Avoid overtraining experience, said David Ramos, 35, a CrossFit athlete from and injuries by allowing Sacramento, CA. I train 4 to 5 times a week, but nothing your body to recover from prepares you for some of the mental challenges in this your workouts. race. uEven weekend Fuel Yourself. Ensure warriors need to you are consuming food Taking It To the Next Level train their bodies that mirrors your activity Lindsay Branscombe, 30, from New Haven, CT competes for an intense 1-2 level. in four to fve races throughout the year, a couple of which last 24 to 48 hours. When she joined her frst Ragnar Relay hour (or more) event. Do a MovementSeries race, where a team of 6 or 12 run a total of 200 Hydration and fueling Specifc Warm Up. Have miles with 36 exchange points, she had no idea what she your body with the a dynamic stretching signed up for. Its kind of a funny story, she said. I was routine that includes right foods is your not a runner, I hadnt worked out let alone run in about 5 movement to bring blood highest priority as years, but my friend who was in the Coast Guard was doing to your joints. a Ragnar Relay and she desperately wanted me to do it well as incorporating with her. movement before Recover Properly. Branscombe told her friend no, but the friend signed Refuel your body with and after. her up anyway and told her to be ready at 4 a.m. on nutrients immediately Friday. She didnt train for the event and simply showed after your training Hydrate Yourself. up with her running shoes and overnight bag. From that to ensure your body Water is the best fuid point forward she became obsessed with racing. I knew I recovers well. unless you are running
There iS an endorphin high When yoU croSS The finiSh line ThaT iS Unlike anyThing yoU Will find on The planeT.
5 Ways to Avoid Race-Day Injuries
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class for an hour, then you can defnitely complete a 5K, said Hilary Herndon, personal trainer, track athlete and ftness instructor at Bryan College in Sacramento. The best way to prepare for races that involve more than running is to have a balanced program complete with endurance, strength and functional training. If youre going to do a race where you will have to traverse rugged terrain with a log on your back, then you want to train accordingly. Try avoiding machine exercises that provide a controlled environment and start using your body weight for training, suggested Herndon. Its important to engage your central nervous system as you carry out various training exercises that require a real life aspect. For example, stand on a Bosu while performing barbell curls, incorporate some walking lunges and get off your stationary bike. Adventure races require you to compete outside your comfort zone, so mimic that unpleasant environment and try unconventional exercises that force you to train harder. MS&F
uIf you have become addicted to weekend races and want to take your challenge up a notch or fve, then you may be ready for some serious adventure racing. These course lengths vary from sprint races (two to six hours) to expedition-level races (up to 10 days). The following is a rundown of common adventure race lengths:
Sprint: Two to six hours long, these events often
involve surprise games of cunning or agility and feature minimal navigation. longer. They also feature minimal navigational skills.
Take It To the Next Level
12-Hour: Similar in make-up to the sprint races, but Day-long: Between 18 and 30 hours. Your team should be able to navigate well and be profcient in rope skills (traversing/rappelling). Some races may require a support crew to transport your gear and supplies to the transition areas. Multi-Day: Most often people experience some sleep-deprivation in these 36-48 hours races. You will need advanced navigation skills for route choice, a lot of endurance and a trusting relationship with your teammates. Expedition: This is for hard-core, adventure enthusiasts. These expedition-length races are between three and 10 days long. All of the previously mentioned skills are required but expeditions may also include mountaineering, beasts of burden, rope work and technical paddling.
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STAYACTIVE
By Jackie Classen, MMSN Franchisee
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his is a story about a quest for an extraordinary life. Extraordinary as in exceptional in character, amount, extent, degree, etc. specifcally, extraordinary as in noteworthy, remarkable or beyond what is usual or established (Dictionary.com). Were talking Forrest Gump kind of extraordinary. Why choose ordinary when extraordinary is just as possible? Ordinary is safe and easy. Ordinary is what we are supposed to be. Extraordinary is what we can be if only we let ourselves be. The movie, Forrest Gump, tells the tale of a simple man who led an extraordinary life, partially because he believed it was possible. Forrest went through his life touching numerous people and being a part of history because instead of assuming it wasnt possible he believed it was. Forrest Gump had no fear. Too often, both men and women settle for ordinary, partially because
A 40-something Colorado mom and Max Muscle franchisee shares some adventures she sought out and conquered. Maybe you should try them too?
they are not encouraged to dream for something beyond this, and partially, because of fear. Fear gets in the way of many things and prevents what might be. Consider this thought posed by Bon Jovi: Just ask yourself if who you are is who you really want to be. (Everybodys Broken from the Lost Highway album, 2007). Why do we let fear get in the way of being who we really want to be? It is easier to be fearful and not try than to try and fail, but most often we are our own worst enemy when it comes to our potential. We give up before we even try. Thoughts like, What will people think? What if I cant do it? or What if I fail? are subconsciously running like a script in our minds. This script is often enough to keep us from even trying to be Who we really want to be. Others actually fear success assuming that others will expect them to always succeed, thus not leaving room for humanness.
Things To Cross Off Your Active Lifestyle Bucket List for an Extraordinary Life
Instead of assuming the life of your dreams can never happen, try shifting your thought process and making room for why not? Trying the route less traveled, this suburban housewife and mom of three decided to channel her inner adrenaline junkie and took a different mid-life crisis approach. Instead of wearing mom jeans and exchanging recipes, this mom took things into her own hands. Out of a natural zest for life and quest for the extraordinary, Jackie created a bucket list or life list and started following her wildest dreams instead of just dreaming of them. She took on challenges such as rock climbing, dirt biking, water skiing, snow skiing, hiking mountains, ice climbing, skydiving and more. Most adventures ended up a cross between an episode of I Love Lucy and Wonder Woman. But soon her blog, BucketListBlogger.com, was born and the author was off on one adventure after another. As the adventures evolved and the author started sharing her stories with friends, the same question was asked time and time again: Whats next on your list? This prompted one adventure to follow after another. The result is this bucket list (or life list) of 10 active lifestyle adventures worth doing. You will fnd yourself entertained and challenged, learning valuable life lessons and feeling empowered every step of the way as you develop your own extraordinary life. Instead of settling, give extraordinary a try. Create your own life list or bucket list. Dont be afraid to include as many active lifestyle things as you can think of; you are never too old to dream. Once you have your list, make a conscious effort to start crossing things off the list. It is way more fun than sweating away on the treadmill dreading each and every workout. Get active. Get living. uu
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10. Skydive
Why would anyone jump out of a perfectly good airplane strapped to a strange man and free fall at 120 miles per hour as they dropped 12,000 feet? Because you have never had an adrenaline rush quite like this, thats why! Halfway up to elevation, my instructor sat across from me and calmly told me to hold the helmet, stand up, turn around and sit on his lap. Momentarily I froze, I was prepared to jump out of an airplane but sit on some strange mans lap. No way! Glancing around (because I was sure he was just testing me to see if I actually would do it), I waged an internal debate and in the end decided if this is what it took to skydive, then I was in!
8. Fly an Airplane
Getting behind the controls of a 172 Cessna airplane was empowering. In a split second as the pilot and instructor turned the controls over to me, I found myself fying the plane toward the Rocky Mountains and I felt overwhelmed with a sense of potential. It was exciting to channel my inner Amelia Earhart as I let my wild side out to play. Thinking of my role model, my mom, who took up fying lessons in her 40s, I suddenly felt like honoring her as I tipped my wings just a bit. Way to go mom, you taught me well.
my progress. The miles of trail seemed like I had journeyed for days, not hours. It was also the frst time in my life my I found my son and I switching roles. As mom, I had spent years teaching him things and then patiently waiting for him to master it and catch up with me.
was the frst time I really saw him as a man and I was very proud of him and who he had become.
6. White Water Raft
Take the plunge, no matter what you are doing in life. Go big or go home. White water rafting in the chilly rivers in
WHITE WATER RAFTING #6

Photo by Three Rivers Resort
7. Hike a Mountain
9. Rock Climb
It is not all about upper body strength like it appears, this active lifestyle adventure ended up being all about problem solving and having faith in your partner. Knowing where to put your foot next to be able to progress up the rock face was far more mentally challenging than physically. Being able to work your way through the problem, especially when you could not see where you were supposed to go next proved a huge life lesson. The only option you didnt have was to do nothing.
This adventure was profoundly one of my most challenging and yet most rewarding. Altitude hiking in the Rockies is not for weenies but the view from the summit is life changing if you can stick to your goal. Ive done this one a couple times, both with my son, and each time I walked away with a stronger bond with him than Id ever imagined. The frst time as we were halfway up the 8-mile 4,000 feet in elevation hike up Mt. Bierstadt, I was struggling to breathe. Looking up I felt like I would never make it to the top and questioned my sanity for even trying. However, looking back I was overcome with amazement at
Suddenly that day on the trail, my son was leading the way, following the diffcult trail and waiting patiently for me as I struggled to catch up. He did it with such love and patience I was left speechless, fghting back tears of pride. How did this happen? Eighteen years had gone by so quickly. It
SKYDIVING #10
Colorado is no different. You cant halfway parent a child, enter a marriage, succeed in a career or start a business. You are either in or out. Rafting is a lot like this and while white water rafting, you learn to read the river, disguising the smiles from the frowns and the dangers from the thrills. There will be times that it is scary, other times it might be calm and maybe boring, but it might take your breath away and it just might change the way you think of yourself. Youll never know until you try; but you cant raft and not get wet. So if you are going to do it, then go for it and just take the plunge.
5. Water Ski
Photo by Mile-Hi Skydiving Center
In life you eventually learn you are going to go where you point your hip so be sure and point it in the right direction. Water skiing is where I had to develop my stubborn side. It took a lot of tries to get it right and when
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ICE CLIMB #4
love with my husband again that day as he ran with me on my frst half marathon, encouraging me, holding the Kleenex (I had a sinus infection), taking pictures and talking me through it. I did it: I ran 13.1 miles, I coughed and sneezed, I wheezed and was certain I was going to throw up, but I did it. I even accomplished all my goals that day: 1. Run the entire race, 2. Pass someone and 3. Dont throw up!
1. Ride a Hot Air Balloon
The view from the basket of a large hot air balloon at sunrise as you gently foat up into the sky and watch the Rocky Mountains start to glitter in the morning sunshine is beyond spectacular. It is a I fnally got up on my slalom water ski, then my wakeboard and wake ski, I had to learn the same lesson over and over. Wherever I pointed my hip is where I went, right or wrong. It took conscious control and thought to learn to point it where I really wanted to go. In that way, momentum did the work for me and in a fash I was headed the direction I wanted. This was a good thing to learn. It didnt matter what I was doing in life, the trick of it all was to learn this and point it where I really wanted to go. Likewise, if I wanted to start a business, I needed to actually take steps to get me started, point my hip and get going. I certainly wasnt going to cross the wake with my hip pointed the opposite direction, I wasnt going to earn a graduate degree talking about it and no mountain was ever going to get climbed just looking up. which in my case would cause total humiliation because my husband was on the hillside flming this adventure and the Colorado Springs Fire and Rescue Department were at the base of the frozen waterfall conducting a training session. Instead, the thought of this suburban housewife screaming on flm while I barfed all over the hunky fre department was mortifying enough to keep me honest and hold my ax lightly and wonder how the heck I got myself into these situations anyway.
Zip Line #3
Photo by Royal Gorge Zipline and Rafting Co.
3. Zip Line
4. Ice Climb
My guide tried to warn me not to hold the ice ax too tightly out of fear on my frst day. He warned that beginners were nervous and scared and often clutched their ice axe far too tightly and doing so would result in a dreaded case of The Screaming Barfes,
Zip lining has always seemed to me to be the ultimate in irrational, adrenaline seeking fun, and once I opened myself up to the idea and stopped asking, "Could I do this?" and replaced it with "Why couldn't I do that?" possibilities became realities. So what exactly happened on this crazy adventure with a rag tag group of four 40-somethings as we channeled our inner Tarzan? The result was extreme fun, unstoppable giggles, squeals of delight and four very invigorated and empowered group of women friends. Give it a try!
2. Run a Half Marathon
I tried to tell my husband I
couldnt run. He didnt believe me. He argued that I hadnt been able to run because I had never really trained to run. He challenged me. He dared me. I fell for it. I had something to prove. I let him (the Ironman) train me for a half marathon. I had to be stubborn, he had to be patient. Eighteen months later, I ran my frst and only half marathon. I have come to the conclusion that it was cool to say I did it and it impresses all my friends, but I was right all along: I cant run. I did, however, fall in
magical feeling, peaceful and serene yet exciting and beautiful. It simply must be done. You will not be sorry! Recently, an old friend from high school reconnected with me on Facebook. Apparently, after checking out my page, he was inspired to send me a message, I love your bucket list, and hey, you look really happy. It was the best compliment ever, and I thought to myself, Happy? Yes I am happy extraordinarily happy! So, my friend, I ask you, Whats next on your list?
MS&F
JULY 2013
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Gluta-Matrix is turbocharged glutamine!
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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MAXCHAMP
By Amanda Freeseman, 2012 MaxForm Life Challenge Champion
anting to get in shape is the frst step, but fnding the right motivation can change a dream into reality. I frmly believe in setting short-term and long-term goals to keep motivated, which is why I joined the MaxForm Life Challenge in December 2011. My longterm goal was to make a body transformation and hopefully win the MaxForm contest, and the short-term goals I established along the way helped keep me motivated to see my dreams come true. When I stumbled across ftness model Jamie Easons "Live Fit Trainer" on the Internet, I remember feeling very excited about the workout program because it was nothing I had ever seen before. The three-month program (which I extended over 6 months) laid out daily exercise routines and meal plans that seemed easy to follow. What kept me motivated was that each exercise routine is numbered by day so I would feel guilty if I ever considered skipping any. I knew that in order to reach my long-term transformation goals, I would need to complete each day of the Live Fit Trainer, so I did everything in my power to do so. Friendly competition motivates me as well. When I started following the Live Fit Trainer, I convinced my best friend, Shelly Mootz, to do the
Photo by Jam
MOTIVATION IS KEY
program as well. Even though we live in different states, we were still able to compare journal logs, achievements, setbacks and so forth over the phone. I have always considered Shelly to be more physically ft than myself (she has not taken more than a week off from the gym ever since I met her back in 2005), so I was motivated to try to keep up with her or outperform her on different lifts. Other motivational factors that helped me along the way included weighing myself every day (it was exciting to see the scale move!), taping an inspirational photo of the 2009 MaxForm winner Maria Adelus on my nightstand and posting monthly progress photos of myself on MyMaxMuscle.com. Seeing the changes my body was making month after month in those photos made me realize that my hard work was certainly paying off and it motivated me to continue. Motivation also came in places I did not expect. Around April of 2012, I was talking with a trainer at my gym who was curious about all the hours I had been spending in the weight room. I explained to him that I joined the MaxForm contest and mentioned that I hoped to win. In response, he told me that I still had a long way to go so perhaps I should join a competition after the MaxForm contest was fnished. The trainers lack of confdence in me to win the MaxForm contest pushed me to prove him wrong and made my competitive furnace even hotter. Now that the 2013 MaxForm contest is over for this year, I recommend forming new long-term and short-term goals. If your transformation consisted of considerable weight loss, I highly recommend maintaining a very strict exercise and nutrition regime. I heard this before and learned frsthand that keeping the weight off is just as diffcult, if not more diffcult, than losing weight in the frst place, so now is not the time to ease up and think you are done! Just remember, the MaxForm Life Challenge is a lifelong journey, not just a seven-month contest. MS&F
Find 2012 MaxForm Life Challenge Champion Amanda Freeseman and many others like her on MyMaxMuscle.com.
JULY 2013
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MAXRESULTS
By Jessica Wyland
Serious Stamina
Endurance Racers Fueled by Max Muscle Prove Their Mental and Physical Strength
It takes a certain sort of grit and gumption to tackle what endurance racers call obstacles which include running up mountains, crawling through mud, climbing walls and even dodging gladiators. Max Muscle experts across the nation work to give these athletes the nutrition they need to push harder and last longer.
Josh Melver, 37
MMSN Home Base: Max Muscle Longmont, Colorado Max Muscle Supplements of Choice: Xtinguisher, EnduroMax, ARM Sport: Obstacle racing, competitive running, Tough Mudder
Josh Melver was immediately intrigued by the idea of racing 10 to 12 miles amidst dozens of military-style obstacles such as mud pits, 12-foot walls, inverted monkey bars and electrical shock army crawls. Melver, who owns Redline Running Company, often partners with his local Max Muscle in Longmont, Colorado. He recently won second place in a Tough Mudder event in Las Vegas, qualifying for the Worlds Toughest Mudder championship race in November.
greatest competition: myself.
Three Words To Describe You: Happy. Energetic. Intense. Healthy Eating Rules I use balance and moderation in my eating choices. I have a good breakfast to get my metabolism going. Then I have fve to six smaller meals throughout the day to maintain an escalated energy level. Also, I keep the water consumption steady. Good hydration means so many things from great digestion to enabling your body to remove toxins via sweat when you work out. What is Your Inspiration? I have four kids and I want them to be able to look to their dad and know that he set high goals and wasnt afraid to pursue any goal with vigor.
Greatest Fitness Challenge The greatest ftness challenge I have ever done was a 24-hour, 100-mile endurance race where several different disciplines were combined, including white-water kayaking, running, rock climbing and mountain biking. I was able to really firt with some new physical limits in the race and learn a lot about my
JULY 2013
3 Musts for Competitive Racers

uChad Case, certifed nutritionist and owner of Max Muscle Lincoln, Nebraska, works directly with the endurance and adventure racing community. He offers three tips for better performance and recovery. 1. Make sure you are getting your vitamins. The tough things youre going through can compromise your immune system. Thats why it is so important to replenish the vitamins and minerals your body needs. Vit-Acell is a good choice because it contains liquid amino acids and antioxidants. 2. Do a race-day rehearsal. Experiment with what you plan to eat on the day of the event. Start with a light breakfast of protein and complex carbohydrates. Eat and drink at regular intervals with the meals and snacks you plan to carry during the race. 3. Stay hydrated. Hydration is critical to performance. Drink plenty of water and be careful of caffeinated beverages. Do not rely on the sensation of thirst. Instead, drink water at regular intervals.
Megan Casey, 29
MMSN Home Base: Max Muscle Lone Tree, Colorado Max Muscle Supplements of Choice: MaxPro (Chocolate, Vanilla, Cinnamon Roll and Strawberry), CX3, Max BCAA (Pink Lemonade), Max Glutamine, Max Nutraceutical vitamins including Cal-Mag-Zinc, Adult Basic and Omega 3 Plus Sport: Adventure and endurance racing, Spartan racing, bodybuilding, track and feld
every time. Megan earned a Masters degree in sports psychology and returned to school for a second bachelors degree in nutrition. She said she is fascinated by the way food affects our bodies, our performance, our health and our minds. And, she wants to make a career of guiding people toward better health. Greatest Fitness Challenge I must say that out of everything I have done in my ftness career Division I track and feld, boxing and marathons bodybuilding competitions are the most mentally and physically challenging. They are life consuming, from food to sleep to workouts. Three Words To Describe You: Strong.
Confdent. Determined. Healthy Eating Rules I limit sugar intake and allow one cheat meal per week. This is something that I usually have been craving throughout the week, most likely Indian or Mexican food. I drink at least 100 ounces of water a day and eat three full meals and three high-protein snacks each day. Finally, no matter what, I dont count calories. I know my body well enough to know if it is fueled properly, so if Im hungry, I eat. If Im not hungry, then I dont. Best Advice? Dont ever count yourself out. If its something you want to do, then do it. Find a support system that will help you push through on those days you dont want to train. Find friends that will motivate you, not drag you down. If you are going to commit to it, then dont give up on yourself because you are just as capable as anyone. What do you eat before an event? I have a scoop of MaxPro protein with Almond Milk and a peanut butter and honey sandwich.
JULY 2013
Clothing & Photo by ZONGEAR.com
Bumps, bruises and cuts dont bother Megan Casey, an adventure racer who challenges herself with races that involve electrocution and jumping through fre. By doing obstacles, you are challenged on many different levels, Megan said. It allows you to push yourself to get your best time
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Craig Bird, 33
MMSN Home Base: Max Muscle Grand Junction, Colorado Max Muscle Supplements of Choice: MaxPro Cinnamon Roll, LiquiCarn, GlutaMatrix, CX3 and CNS Black Sport: Tough Mudder, bodybuilding
Paul Sikorski, 47
In Colorado, where the elevation is 4,000 feet, Craig Bird takes on Tough Mudder courses. He pushes himself through hardcore obstacles that include barbed wire, ice, fre, electric shock and, of course, mud. This year, Craig happily trains for his ffth event. Hes happy because Tough Mudder gives him a goal, something for which to strive. Craigs support system includes his children, and Max Muscle franchisee Mary Leeds, who is sponsoring Craig and running the course along with him.
MMSN Home Base: Max Muscle Bettendorf, Iowa Max Muscle Supplements of Choice: Max Pro Natural Vanilla, GlutaMatrix, Emerge, CRX, Vit-Acell (Anti-Oxidant Berry Blast) Sport: Tough Mudder, CrossFit
Three Words To Describe You: Calm. Focused. Fair. Healthy Eating Rules If it makes you feel fat, it probably makes you fat. What music gets you going? I love hip-hop. What do you eat before an event? Chicken and rice
Jim Stark, 47
MMSN Home Base: Max Muscle Bettendorf, Iowa Max Muscle Supplements of Choice: Max Pro (various favors), Iso Extreme, Emerge, Vit-Acell, ARM Sport: Tough Mudder, relay events, mud runs, biking, hiking, kayaking
Jim Stark enjoys the camaraderie of team racing. Jim, a police detective, trains with his wife, Julie, and fellow police offcers. He has completed two Tough Mudders and is signed up for another this summer a 10- to 12-mile obstacle course that claims to be probably the toughest event on the planet.
Paul Sikorski is a police captain, husband, father and a Tough Mudder who trains and competes with a team of local law enforcement offcers. Paul says what makes him feel powerful is a good CrossFit workout, a SWAT Team training day and the love of his family and friends.
Greatest Fitness Challenge My greatest ftness challenge has been myself. I have always been extremely competitive and involved in athletics my whole life. I learned that I have to compete against myself and leave my ego behind when I go to the gym. Three Words To Describe You: Character. Passion. Selfess. Healthy Eating Rules My most consistent nutritional intake is a protein shake every day after my workout: Max Pro Natural Vanilla blended along with a handful of fresh blue berries, three to four pieces of broccoli or kale, a whole banana and a shot of Vit-Acell. MS&F
Greatest Fitness Challenge My greatest challenge has been to stay in shape throughout the years. I am starting to feel every year, but with my wifes help I still get out of bed every morning to work out and have fun doing it. Exercise is a big part of our lives and is something we have passed to our sons who also enjoy participating in outdoor events. Three Words To Describe You: Caring. Loyal. Honest. Healthy Eating Rules I start my day with Emerge mixed with Iso Extreme pre-workout.
JULY 2013
GUYPICKS
By Abby Hoeffner
WET &
Whether youre competing (triathlon anyone?) or playing (yeah, lake time!), weve rounded up some essentials that will help you perform better in your wet and wild water adventures.
wild
Recognized for their consistently high quality ski-boats, Mastercraft manufactures a variety of options whether youre just entering the skiing and boating arena or are ready to try some competitions. Not gonna buy a boat this year? Time to fnd a buddy who already has one. Visit MasterCraft.com for dealers
Popular with competitors and recreational swimmers alike, the TYR Silicone Swim Cap streamlines the head in the water, giving you an edge. The modern material doesnt stick or pull hair, a common problem of latex versions. $9.99 at Big5SportingGoods.com
1/ REv ThaT EngInE
2/ CaP Off ThE COmPETITIOn
Not only is wakeboarding a blast, but its an entire body workout too! The Hyperlite Mens B-Side Wakeboard with Fin is designed to enter the boats wake faster and smoother than ever before, making it the board of choice for fips and tricks. $249.95 at SkiPro.com Nikes Hydra II Jammer may be pricy, but for those looking for seriously competitive swimwear, its the top pick. Strategically placed bonded seams align with fuid fow to minimize drag and the strong, durable compression fabric will see you through race after race. $179.95 at MetroSwimShop.com
3/ a WaKE Of fun
4/ STREamlInEd SWImWEaR
5
ThE RulES
If you manage to cultivate a bromance with a boatowning dude and get invited to the lake, observe a little boating etiquette and your chances of being asked again signifcantly increase. You should: Pay for the gas Bring a cooler full of his favorite beverages Follow his lead
Designed for swimmers with a serious need for speed, the Vanquisher 2.0 Plus Mirrored Goggle from Speedo boasts anti-fog lenses, excellent peripheral vision and soft silicone seals. $21.99 at SpeedoUSA.com The Radar Strada Boa Waterski Glove offers ultimate grip and with no break-in time. Nylon coated stainless steel cable crosses down the back of the hand tightening the palm evenly from fngers to wrist, making your grasp on the tow line strong and sure. $79.95 at SkiPro.com
5/ SEE ClEaRly nOW
6/ gET a gRIP
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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!
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By Lisa Maiorana
These swimsuits come in various shades of oceanic hues and have super sweet body-beautiful effects, too!
Create an hourglass fgure with this chic one-piece that gives you a girly shape while covering hidden treasures.
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The top's deeper plunge emphasizes cleavage while the thick band on bottoms minimizes hips.
Show off shoulders and your dcolletage in this firty sequined pair.
Tame a larger bust and show off your derrire with this sexy duo.
Molded cups add the illusion of a fuller size by pushing you up and in.
Slim down your tummy and elongate legs with this high-wasted two-piece.
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VITALNUTRITION
By Matt Cooper, CFNC
The Proofs in the

Practical Paleo & Modernizing a Stone-Age Commodity
dd a little fat here, subtract a little sugar there, devolve your diet a bit, and what have you got? The Paleo Diet. So easy a caveman could do it, right? A diet the cavemen ate surely was simple, dont you think? Not necessarily. In fact, it can be diffcult to wade through the parameters of the increasingly popular Paleo Diet and what it really entails. All is not lost, so dont feel like youre stuck in the stone age. Its time to evolve by devolving. Follow it so far? Not to worry.
Paleo History
The Paleo Diet is a comprehensive food group template, from which its disciples are to adhere to exclusively. The method behind the so-called miracle diet enlists the logic
that if the cavemen didnt eat it, you shouldnt either (more or less). This involves dropping certain types of food, including refned sugars, grains, processed food, dairy, legumes and lentils. This leaves you with meat, vegetables, fruit, starches, nuts and seeds. In a way, this is easier because there are less food groups available to followers, but because the Western diet has become saturated with unnecessarily processed foods, refned sugars and plenty of other nonsense, it involves doing more homework on your food sources, processing and additives.
Paleo Pros
Theres a reason people are focking to the Paleo Diet, and it does not seem to be a fad thats going away soon. The
How To Make Smart Paleo Choices Should you decide to incorporate the Paleo Diet into your health and ftness regimen, there are ways to make it smarter and more
practical. After all, true Paleo would mean we would be growing and killing 100 percent of our food, and I dont think anyone has the time or resources to do that. Lessons: In addition to dropping refned sugars, legumes, lentils, dairy and grains, one of the most important lessons Paleo can teach us is in a day where everyone is consumed with macronutrient numbers, there is more to it than that. Paying attention to macronutrient numbers is a great way to look good, but if you want to perform better, be healthier on the inside, and look even better on the outside, you need to pay attention to micronutrients. Does it ft your macros? Great. Does it ft your micros? Even better. Past Meets Present: It is important to not negate the proper amounts of these food groups to accomplish the peak of possible results. In order to see whats best for you, go see your local Max Muscle certifed ftness nutrition coach for a complimentary body fat test, analysis, dietary dissection and get on the road to a new Paleo-driven you! To Grain or Not to Grain?: A lesser known fact about the Paleo Diet is the rule against grains. Though grains are not allowed, this is not because "smart grains" like oatmeal or quinoa are inherently bad for you, but rather ties into political motivations. This is because the more devout Paleo followers do not choose to support the grain industry in any capacity. So before you go on the grain grind, dont forget that by skipping out on smart grains, you may be skipping out on results.
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results speak for themselves: many people are achieving some real success by going the way of Paleo for their food. Paleo chef Ryan Frisinger had this to say about this nutrition system, Im no Paleo evangelist by any means, but I do whole-heartedly believe that Paleo is the most optimal nutritional template Ive ever encountered. Several commonly reported positives of this diet amongst the various studies and observations made include fat loss, acne cleansing from the inside out, lean muscle growth, increased energy levels, anti-infammatory properties, healthier joints, performance enhancement, mental acuity, profcient digestive function, healthier bowel movement regularity, a more bulletproof immune system and even some potential for hormone regulation.
one key food group rejected by Paleo is dairy, citing that while we may nurse in our infancy, we lose the enzyme in our body necessary to properly process and digest lactose as we age. But research has shown that some areas, particularly in the Antarctic, may have lacked the necessary vegetation or lacked permitting weather for proper hunting and gathering. Individuals in these areas likely would have had to rely on lactose longer than most. This may provide an evolutionary link and answer as to why some modern people do not experience the infammation and other issues associated with lactose consumption.
As with anything in life, there are positives and negatives, and the Paleo Diet is no exception. For one, perhaps the largest issue most have with it is that it seems unpractical at times, especially as a sustained means of eating. So much of our available food today breaks Paleo, potentially even in the minutest of ways. I like the principles, but Ive found that when I was eating true Paleo, it was diffcult to get enough calories, said Matt Lazaro, Certifed Fitness Nutrition Coach and Muay Thai practitioner. Another large drawback is that Paleo puts a substantial emphasis on the power of food groups while failing to communicate some of the basic biological principles and amounts necessary for some of the elements involved in clean eating. Many pundits are also quick to point out that a majority of the logical backing of the Paleo Diet relies on intuitive sense rather than hard science. Not necessarily an outright con, but perhaps more of an unknown variable that may throw a wrench in the Paleo design is the fact that we do not really know outright what our ancestors ate. Furthermore, various parts of the world would have left our ancestors with varying types and potential limitations on food and its availability. For instance, the vegetation and animals living in the tropical areas most defnitely were not identical to what was available to our ancestors who lived in the grassy plains. Moreover,
Paleo Cons
Though there are suitable arguments on both sides of the coin, the reality, like most things, lies somewhere in between. Though Paleo may have
Paleo Verdict
some limitations, it has more of its roots based in logic rather than arbitrary evidence. Whereas most fad diets tend to be a mere representation of what worked for one goof being displaced by him or her on the rest of us, the Paleo Diet does promote some important key factors that are and will remain very much relevant. Lazaro said, I would say I eat fairly close to Paleo as it is, and make smart breaks in Paleo where necessary. But for people just starting out in dieting or for those with unfavorable health, Paleo provides a great starting point. Almost like a cleanse. So regardless of whether one is "orthodox" Paleo or merely incorporating some of its key elements, it would seem that Paleo is here to stay, and that many would be wise to take a lesson or two from this modern nutritional platform. MS&F
Paleo-Friendly Supplements
Though the cavemen most defnitely werent taking shots of Emerge or drinking a protein shake after a spirited hunting session, that doesnt mean that dropping supplements is a smart move. In fact, not only are the necessary supplements paramount in achieving optimal results, but they also promote general health. And within a Paleo program, there is still no exception. In fact, by cutting out certain food groups, it leaves one potentially devoid of key nutrients (such as calcium, prevalently found in dairy foods), thus reinforcing the need for a multivitamin. Equally important is the debate over protein shakes. Though many are lactose-based, being that Max Muscle proteins are sourced from the highest quality raw nutrients plus regulated to a
higher degree of cleanliness than the competition, they do not induce the pro-infammatory response that others can. Furthermore, just the same as shakes cannot replace whole food in most cases, whole food does not hold a candle to protein shakes in the anabolic window, Paleo-based or not. In addition to having important micronutrients, whole food has a thermic effect, meaning that it takes calories to consume and process calories. After a workout, it is paramount that the body not have to go through this complicated math problem of sorts, and protein provides a rapid-absorbing nutrient source when your body needs it most. Due to Paleos emphasis on healthy fat, consuming essential fatty acids is encouraged, which is great since it is equally necessary on a Paleo program for heart health, joint lubrication, immune function, hormone regulation, cognitive function, anti-infammation and the health of hair, skin and nails. For a more comprehensive list of Paleo-friendly supplements, contact your local Max Muscle certifed ftness nutrition coach.
JULY 2013
WWW.MAXMUSCLE.COM
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BIKINIKITCHEN
Nutritional Information Per Serving:
Serving size: 44 g (or about cup) Calories: 128.3 Fat: 4.0 g Saturated Fat: 1.1 g Carbohydrates: 20.2 g Protein: 4.1 g Fiber: 3.5 g Sodium: 180.8 mg
By Susan Irby
Copyright Susan Irby, the Bikini Chef 2013
Energizing
Your Adventure H
Energy-Boosting Trail Mix

(Makes 4 cups)
Ingredients
eading outdoors for a mountain hike, kayaking through river rapids, hang gliding over picturesque valleys, no matter what your adventure this summer, keep energy levels high with nutritious and delicious snacks. Eating the wrong types of snacks can put a damper on your metabolism, leaving you feeling lethargic, depleting muscle strength and sabotaging weight loss efforts. Conversely, there is great power packed in the right kinds of snacks, such as energizing power for mental alertness, heightened caloric burn and nutrients to help you achieve a leaner, stronger body. When participating in intense exercise, the body depletes muscles of glycogen, which needs to be replaced immediately afterward or the bodys proteins and tissue will steal from existing muscle tissue, having a reverse impact on your positive health goals. Best snack choices should include both protein and healthy carbs from foods such as lean turkey, chicken, whole grains, nuts and seeds. But, when you are out on the trail or rock climbing, turkey may not be a viable option. This easy-tomake at-home trail mix gives a nutritious, balanced mix of muscle-rebuilding protein, energizing carbs, healthy fats and body cleansing fber. Youve got your to-go meal. Ready to climb that mountain? MS&F
3 cups toasted chickpeas (garbanzo beans) cup golden raisins cup dried cranberries cup toasted cashews cup unsweetened coconut fakes cup sunfower seeds 2 tablespoons cocoa nibs
Directions
In a large mixing bowl, toss all ingredients together. Place in an airtight container for up to 2 weeks.
Tasty Tip: Toasted chickpeas (also referred to as garbanzo beans or chicknuts) are available in health food stores and grocery stores that carry whole and organic foods.
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.
JULY 2013
let' s get buttered up

Peanut butter can be a great addition to your healthy nutrition plan. Just don't overdo it.
FOODFOCUS
By Gina Ostarly
hat do Madonna and peanut butter have in common? They have an uncanny way of reinventing themselves in creative and unusual ways. However, Madges decades of change cant compete with this legendary legumes transformations throughout the centuries. The consumption of peanuts dates at least as far back as 950 B.C. Peanuts have even been found in the tombs of Peruvian mummies in South American tombs. Nonetheless, peanut butter is a relatively young food.
JULY 2013
Early history shows no trace of peanut butter sandwiches. According to PeanutButterLovers.com, Africans ground peanuts into stews as early as the 15th century. The Chinese have crushed peanuts into creamy sauces for centuries and Civil War soldiers dined on peanut porridge. Good to be living in modern times, since nothing is quite as tasty as a big PBJ sandwich and glass of milk. In 1890, an enterprising yet unknown physician, Dr. John Kellogg, created peanut butter as a healthy protein substitute that was easy to digest by his patients who had lost their teeth. Dental care wasnt so good back then, so it was normal for people to lose their choppers in their 30s or 40s. And yes, you are familiar with Kellogg, the famous name you know as a breakfast cereal maker. He apparently experimented by grinding peanuts in his hand-cranked meat grinder, which turned out a peanut paste for his orally challenged patients. The manufacturing process was then mechanized by George A. Bayle, Jr., who began selling peanut butter for about 6 cents per pound. Finally, a patent for a peanut-butter machine was issued to Abrose W. Straub in 1903. The super sticky spread was frst introduced to the masses at the St. Louis Worlds Fair in 1904 by C.H. Sumner. The rest is history, however, not all good or accurate. Peanut butter has been maligned as a cheap way to feed hungry kids. Even worse, too many people see it as chocked full of sugar, fat and everything else bad for you. Isnt just the fat content alone enough to make peanut butter a no-no? Well, no no! Dr. Walter C. Willett, a professor at the Harvard School of Public Health states in the July 2009 issue of the Harvard Heart Letter, The small amount of saturated fat shouldnt automatically kick peanut butter into the unhealthy camp. Olive oil, wheat germ and even tofu all considered to be healthy foods have some saturated fat. Its the whole package of nutrients, not just one or two, that determines how good a particular food is for health. Hes right. Healthy eating is all about balance. Eating peanut butter in moderation has health benefts and tastes great, too. The combination of
protein, fat and carbohydrates actually helps curb hunger pangs and that can keep you from overeating. In fact, one Purdue University study reported that subjects who ate peanuts every day did not overeat daily calories. How often have you been hungry within 15 minutes of munching on veggies? Thats because veggies are
almost all carbs and burn very quickly in the body. It doesnt make them bad, but every food has strengths and weaknesses. Sports nutritionist Nancy Clark, MS, RD suggests dieters include peanut butter in their diets, guilt free! Its satiating and satisfying, perfect for dieters. Because you will never win
Photo by Spencer Williams
PEANUT RECIPE #1
Spicy Peanut Chicken

By Gina Ostarly
Ingredients
1 tablespoon peanut oil 1 cup chopped yellow onion 1 tablespoons chopped garlic 2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces 1/3 cup smooth organic peanut butter 1 teaspoons curry powder 1 teaspoon sea salt 1 teaspoon crushed red pepper teaspoon freshly ground black pepper 1 (6-ounce) can tomato paste (low sodium) 3 cups chopped plum tomato 2 (14-ounce) cans fat-free, low-sodium chicken broth 4 cups hot cooked brown rice cup non fat plain Greek yogurt (optional)
Directions
Heat oil in a Dutch oven over medium heat. Add garlic and onion to pan. Simmer, stirring often, approximately 5 minutes or until tender. Add chicken to pan and cook until done, about 4 minutes. Stir in peanut butter and next fve ingredients for about a minute until mixed. Add tomato and broth. Bring to a boil, then lower heat and simmer for about 30 minutes until it thickens. Serve over half a cup rice. Optional: top with a tablespoon of Greek yogurt.
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Fact: Contrary to their name, peanuts are legumes and not nuts.
the war against hunger, your best bet is to eat foods that keep you feeling fed.
HEALTHY FAT
One of peanut butters strengths is that it has a high level of monounsaturated fats. Foods containing these fats have been shown to:
uReduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. uDecrease breast cancer risk. A study of women in Sweden found that those with diets higher in monounsaturated fats (as opposed to polyunsaturated fats) resulted in less frequent incidence of breast cancer. uReduce belly fat. A study published by the American Diabetes Association found that diets with monounsaturated fat could improve the loss of belly fat better than high carbohydrate diets.
Choose Wisely
Choose peanut butter the way you would any other food item: carefully. Comparison shop and check the nutritional labels to get what you want. The cheaper brands tend to rely more on sugar and salt to make them taste better. If you are too lazy to stir, keep in mind the hydrogenated oils that were added to make your peanut butter of choice smooth, creamy and top oil free today could lend to a not so smooth future. So now that you know its good stuff, how do you prepare it other than grabbing a spoon and loaf of white bread? Here are two recipes to try one, a fery international offering, and two, a tasty treat that would make Elvis proud. MS&F
PEANUT RECIPE #2
Comprehensive 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
Peanut Butter (Faux) Bread

By Caveman Keto
Ingredients
1 cup Peanut butter 3 eggs 1 Tablespoon White Vinegar Tablespoon Baking Soda Tablespoon Salt
fatten it on the bottom for a consistent bread. It will look strange in the bread pan and very low. It doesnt rise much. For larger slices you would need a narrower bread pan to get a different geometry. Bake at 350 degrees for 30-40 minutes. Let it sit for a few minutes when done; then transfer to a wire rack. When cool, slice into 16 slices. *This faux bread fts into popular low carb diets and makes a nice snack or accessory to any meal.
maxmuscle.com
Directions
Mix ingredients in mixer. Put in a standard greased bread pan, try to
JULY 2013
New Flavors
Gluten-Free Gourmet Bars
Rich decadent
For Wholesale Inquiries call 1.800.447.4795
NoGii.com
Why choose Gluten-Free? For better performance! For better health! ALL humans lack the enzyme needed to fully break down gluten. By limiting gluten in your diet the body is more likely to function at optimal levels and help your body recover more effciently. Go G-Free with NoGii from Elisabeth Hasselbeck.
CUTTINGEDGE
Jennifer Lee, Max Muscle Franchisee
The Fuel You Need

Max Muscle's EnduroMax and Vit-Acell Energy will give you the boost you crave and help you go the distance.
To Get Up and Go
ental toughness is a pre-requisite for success at any level in sport. Weve all witnessed extraordinary moments when an athlete excels to a level most of us thought impossible, and many of us have pushed ourselves towards an accomplishment we didnt know we were capable of. A strong mind can push the body to new limits. So, what happens when the desire to push is there but our body isnt responding? When this happens, much of the time it can be traced back to improper nutrition. Max Muscles EnduroMax and Vit-Acell Energy were designed to provide your body with the fuel it needs to propel you toward reaching for higher levels in your sport, keeping both your mind and body in sync and ready to show everyone just how tough you are.
Why You Gotta Have It

The benefts you will experience by using EnduroMax include the following: Improve aerobic/anaerobic performance Minimize muscle damage Boost immune system Reduce infammation Fight fatigue Utilization of fat for energy Spare muscle glycogen Proper hydration
JULY 2013
Lou Scharpf, 58, Sacramento Shops at Max Muscle Natomas, CA

I have been using EnduroMax since September 2011. I frst started incorporating EnduroMax for motorcycle riding. My lap times got faster and I had more energy. It was unbelievable. I also felt like I was more focused. For cycling, I add a scoop of Emerge for that extra kick and feel great. Recently, I tried EnduroMax for snow skiing and had unbelievable energy. I was able to ski all day whereas before I would peter out about midday. I know it sounds cheesy, but I really love this stuff!
a dose of 1.5 grams per serving. Isoleucine and Valine are a direct source of energy for our muscles and can delay fatigue and speed recovery when taken during exercise.
EnduroMax is based on strong scientifc evidence and modeled after the newest American College of Sports Medicine (ACSM) guidelines for fuid and electrolyte replacement during exercise. EnduroMax will provide the fuid, fuel, electrolytes, amino acids, metabolic cofactors and antioxidants your body needs during exercise to support optimal performance. Excessive exercise stresses the body. With the proper nutrients taken during exercise, it is possible to reduce some of this stress, speeding the recovery process. EnduroMax should be used during exercise lasting more than one hour or an intense training.
performance during exercise. It stimulates the central nervous system and causes the release of adrenaline, which increases speed, power and endurance. Caffeine also enhances free fatty acids in the blood and helps our body to utilize fat as energy during exercise.
coenzyme Q10 and alpha lipoic acid provide the antioxidant protection from free radicals produced during prolonged exercise and are key cofactors for mitochondrial function. Electrolytes are provided in the appropriate levels for proper hydration.
Antioxidants, Electrolytes and Cofactors: Vitamin C, vitamin E,
Get Your Boost On!
Quercetin: A favanoid that provides
Key Ingredients Found in EnduroMax

Carbohydrate: Carbohydrate
increases endurance, spares muscle glycogen and prevents muscle damage caused by excessive exercise. The combination of carbohydrate and protein has shown to stimulate insulin at a greater level than the consumption of carbohydrate alone. Insulin suppresses cortisol, a hormone that causes muscle damage and leads to a suppressed immune system.
antioxidant and anti-infammatory benefts, quercetin acts as an antiinfammatory inhibiting the release of histamine and other allergens. Quercetin has been shown in studies to enhance the benefts we get from caffeine on the central nervous system during exercise. A recent study showed that quercetin increased both VO2Max and endurance capacity in untrained individuals.
Vit-Acell Energy is abundant in the nutrients your body craves and needs to help with everything from immune support to anti-aging, from energy support to exercise recovery. It is not a synthetically designed, cheap one a day, it is the gold standard of multivitamins and will help your body meet its daily needs to live your life to the fullest.
Key Ingredients Found in Vit-Acell Energy

Vitamins, Minerals and Herbs:
Vitamins and minerals play essential roles in most metabolic processes in our bodies. They act as antioxidants, co-enzymes and catalysts playing roles in a number of chemical reactions. Vit-Acell Energy is a natural liquid nutrition supplement that provides 100 percent or more of 13 essential vitamins and essential minerals. It also contains a natural juice blend complete with antioxidants, 100 mg of colloidal minerals and energizing herbal extracts such as green tea, ginkgo biloba, grape seed extract, ginseng, citrus biofavonoid extract, rutin powder and herperidin extract.
L-Carnitine: Studies have shown that L-carnitine improves energy producing enzyme levels in long distance runners. L-carnitine also functions as an anti-fatigue formula for endurance athletes because it increases the utilization of fatty acids during exercise, prolonging endurance and increasing energy. Glutamine: Glutamine is the most abundant amino acid in the body and is the amino acid most responsible for keeping the muscles in a positive nitrogen balance. Glutamine is heavily depleted during exercise and when supplemented will help reduce muscle damage and promote protein synthesis. BCAAs: Like glutamine, branched
chain amino acids (BCAAs) are heavily depleted during exercise. Leucine plays a major role in protein synthesis and is provided in EnduroMax in
Protein: Per serving, EnduroMax
contains an 11 g blend of whey isolate and whey concentrate protein. Whey protein is easily digested and when taken during exercise will help to prevent muscle breakdown. With training that lasts several hours, it is important to consume some protein to prevent muscle loss and to optimize muscle recovery.
Caffeine: Caffeine enhances
Caffeine: Vit-Acell Energy also contains a natural kick, a caffeine blend, making it a perfect choice for your morning multivitamin. It provides 100 mg of caffeine coming from green coffee bean extract, guarana extract, yerba mate extract and kola extract.
JULY 2013
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Caroll Mortensen, 47, Sacramento Shops at Max Muscle Natomas, CA
Eric Halverson, 44, Las Vegas Shops at Max Muscle Las Vegas, NV
I use Vit-Acell Energy on my work days. I take it just before my shift and it gives me the boost I need. I feel so energized because of it and it helps me maintain focus for the entire shift. No crash and it keeps my immune system strong. I never get sick (knock on wood). I use EnduroMax on days I play hockey. It is an awesome way to stay hydrated in between shifts. I sweat so much playing hockey and EnduroMax helps me skate hard the entire game. I also use it during long bike rides and high altitude hikes. I used to get headaches when I only had water, but EnduroMax put an end to that.
Ive been using EnduroMax for the past three years. I use it in regular conjunction with MaxPro protein, Max Glutamine, Max ARM and Xtinguisher. This combination, together with a healthy diet and smart training, has greatly increased my performance. About four years ago, I switched from running on the road to trails and fell in love with it. Being on the trails, running mile after mile in solitude over challenging, ever-changing terrain has reenergized me. I learned quickly that trail running is VERY different than running on the road. Often my long training runs are totally self-supported. No drinking fountains or supermarkets to swing by if you run out of food and water so having the right nutrition and hydration is critical. I started with the traditional running drinks, then tried some that were formulated for ultra running. I also carried a variety of gels and bars to get me through those runs that sometimes took 7 to 8 hours. After many trials, my nutrition coach (and my son!), Kris Nord, recommended EnduroMax. Wow what a difference! On the frst training run of 6 hours in the hot and hilly terrain, I noticed immediate results. My overall endurance was improved and, even better, cramping and nausea that often happen toward the end of a hard effort were gone! As time went on, I discovered I can carry fewer bars and gels and still have the energy and power to fnish strong. Thanks to Max Muscle for their great products!
Antioxidants: Anti-oxidants
and polyphenols such as grape seed extract, green tea extract, orange juice concentrate, apple juice concentrate, white grape juice concentrate, pineapple juice concentrate, passion fruit concentrate, mango juice concentrate and citrus biofavonoids are included in Vit-Acell Energy. It also supplies vitamins C and E, two vitamins that offer powerful anti-oxidant protection. These anti-oxidants provide protection for our bodies, offering many health benefts, including: Neutralizing the negative effects of free radicals Enhancing energy Providing anti-aging benefts Assisting in detoxifcation processes Promoting immune system health Improving cardiovascular function Fighting infammation after strenuous exercise
niacin (B3,) pantothenic acid (B5,) pyridoxine (B6,) and biotin. The B vitamins folic acid, cobalamin (B12,) pyridoxine (B6,) and pantothenic acid (B5,) are involved in hematopoiesis (the formation of red blood cells). Each of the B vitamins is important for maintaining high energy levels and is delivered in liquid form for fast and optimal absorption. Because B vitamins are water soluble, they are lost through sweat and other bodily functions and must be replenished frequently.
Glucosamine: Vit-Acell Energy contains 500 mg of glucosamine. In addition to its structural role in connective tissue, glucosamine sulfate supports the youthful elasticity of skin, arteries, veins and heart valves. Oral supplementation of glucosamine is highly recommended for damaged connective tissue.
Healthier joints, stronger immune system, faster muscle recovery, increased fat burning, better endurance: EnduroMax and Vit-Acell Energy will energize your body and mind. MS&F
Glycine: Vit-acell Energy contains 2 g of the amino acid glycine. In studies, glycine has been shown to increase levels of human growth hormone and is also one of the amino acids involved detoxifcation. Ginkgo Biloba and Korean Ginseng are included to energize the mind and body. B Vitamins:
B vitamins are involved in many metabolic functions. The B vitamins involved in energy metabolism are thiamin (B1,) ribofavin (B2,)
Why You Gotta Have It

Taking a liquid vitamin offers a slew of benefts including the following: Better Absorption Super Concentrated Formula Easier to Swallow Better Utilization
JULY 2013
SCIENCENEWS
By Dr. Phil Harvey, PhD, RD, FISSN, FACN
For the frst time, a newly published study has shown a link between vitamin D and the mitochondria in human skeletal muscle. This fnding suggests that changes in mitochondrial oxidative phosphorylation in skeletal muscles could at least be partly responsible for the fatigue experienced by individuals related to vitamin D after exercise. Oxidative phosphorylation is a vital metabolic pathway found in the powerhouse organelles in our cells called mitochondria that produce energy in the form of ATP. The primary aim of this study was to examine the effects of cholecalciferol (vitamin D3) therapy on skeletal mitochondrial oxidative function in symptomatic, vitamin D-defcient individuals. The study assessed mitochondrial oxidative phosphorylation in the calf muscle in 12 symptomatic, severely vitamin D-defcient subjects before and after treatment with vitamin D3 following exercise. The study results showed phosphocreatine recovery half-time (PCr) was signifcantly reduced after vitamin D3 therapy in the subjects, indicating an improvement in maximal oxidative phosphorylation. There was also an associated improvement in serum vitamin D levels (measured as 25OHD). All patients reported an improvement in fatigue after vitamin D3 therapy. Researchers concluded that vitamin D3 therapy augments muscle mitochondrial maximal oxidative phosphorylation after exercise in symptomatic, vitamin D-defcient individuals. (Sinha A, et al. J Clin Endocrinol Metab. 2013 Mar;98:E509-13). MN Featured Products: Vitamin D 1000IU or 5000 IU
Vitamin D Gives Our Muscles and Energy Levels a Signifcant Boost
Creatine Supplement Improved Muscle Glycogen and Protein Status in Endurance Exercise
Few published studies have focused on the metabolic changes
induced by creatine supplementation. Researchers investigated the effects of creatine supplementation on plasma and urinary metabolite changes of athletes after endurance and sprint running. Twelve male athletes performed two identical (65-70 percent maximum heart rate), 60 minute running exercises (endurance trial) before and after creatine supplementation. The creatine supplementation protocol consisted of ingesting 12 g creatine monohydrate/day for 15 days followed by a 5 day washout period. Subsequently, they performed two identical 100 m sprint running exercises (power trial) before and after 15 days of creatine supplementation in accordance with the supplementary protocol of the endurance trial. The study found that creatine supplementation signifcantly increased body weights of the athletes of endurance trial. Plasma lactate concentrations after recovery from endurance running were signifcantly decreased with creatine supplementation. Plasma purine metabolites, glutamine, urinary 3-methylhistidine and urea nitrogen concentrations tended to decrease before running in trials with creatine supplements. After running, urinary hydroxyproline concentration signifcantly increased in the power trial with creatine supplements. The fndings suggest that creatine supplementation tended to decrease muscle glycogen and protein degradation, especially after endurance exercise. (Tang FC, et al. Eur J Nutr. 2013 Feb 8). MMSN Featured Product: Max Creatine and CX3
Green Coffee Bean Extract Safe and Effective for Weight Loss
Adult weight gain and obesity have become a worldwide problem. One promising nutraceutical is Green Coffee Bean Extract that comes from coffee beans that have not been roasted. Green Coffee Bean Extract is rich in chlorogenic acids that are known to have health benefts to infuence glucose and fat metabolism. Researchers conducted a 22-week crossover study to examine the safety and effcacy of Green Coffee Bean Extract (GCBE) at reducing weight and body mass in 16 overweight adults. Subjects received high-dose GCBA (1050 mg), low-dose GCBA (700 mg) or placebo in separate six-week treatment periods followed by two-week washout periods to reduce any infuence of preceding treatment. Primary outcome measurements were body weight, body mass index and percent body fat. Signifcant reductions were observed in body weight (-8.04 2.31 kg), body mass index (-2.92 0.85 kg/m2) and percent body fat (-4.44% 2%) with no signifcant changes to diet over the course of the study. Importantly, the decreases occurred when subjects were taking the GCBA. Body mass index for six subjects shifted from pre-obesity to the normal weight range (<25.00 kg/m2). The results are consistent with both animal and human studies and a meta-analysis of the effcacy of Green Coffee Bean Extract in weight loss. The results suggest that GCBA may be an effective nutraceutical in reducing weight in pre-obese adults and may be an inexpensive means of preventing obesity in overweight adults. (Vinson JA, Burnham BR, Nagendran MV. Diabetes Metab Syndr Obes. 2012;5:21-7). MMSN Featured
Product: Java Red
JULY 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
Max Muscle's ADRX is a highly advanced and clinically validated formula that delivers comprehensive support for healthy adrenal function. This product shoud be taken post use of strong thermogenics. Say no to the negative effects of stress with this innovative formula! COMING THIS SUMMER to a Max Muscle store near you!
ADRENAL SUPPORT
Max Muscle's 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 THIS SUMMER to a Max Muscle store near you.
BOOST TESTOSTERONE
POWER SNACK
Everyone is raving about chia seeds, and for good reason. This little superfood packs in more omega 3 fatty acids than salmon, more fber than oatmeal and more protein than tofu. Health Warrior's Chia Bar (Coconut and Acai Berry) maximizes the power of chia seeds in a delightfully delicious, low calorie snack that's perfect to pack for your next adventure! Available at Whole Foods nationwide.
If you've tried all kinds of sunless tanners in the past and have been disappointed with the smell or the streaking or the lack of good color, look no further than Norvell's Amber Sun Self Tanning Mousse. This product features rich color, a proprietary blended vitamin complex and advanced DHA odor encapsulation molecules that trap and eliminate common sunless tanning odor. Get your glow on! Visit NorvellTanning.com for this and other great sunless tanning products!
BEST SELF TANNER EVER!
Fitmark's Freestyle Messenger is the perfect bag for those who want to step up their game. The Freestyle incorporates a separate bag and compartments for your kicks, laundry and mode of hydration. This on-the-go bag features an uber-comfortable shoulder strap and easily accessible front pockets. $79 at FitMark.com.
ON-THE-GO GEAR
GO PRO
Max Muscle's newest elite protein to hit the supplement industry is Gourmet Pro, boasting 40 g of high quality protein per serving along with 5 g creatine, glutamine, glycine, vitamins, minerals and essential fats. This is one powerpacked protein that will help you get to the next level of your ftness goals! COMING SOON to a Max Muscle store near you.
JULY 2013
QUEST PROTEIN BARS

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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
YOUVE NEVER HAD CREATINE LIKE THIS BEFORE.

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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July 2013 Max Sports & Fitness

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BOOST ENERGY

Max Muscle Racers

FEED YOUR WILD SIDE

10 Things You Must Cross Off Your Bucket List

Best Trail Mix Recipe EVER!

HE ULTIMATE ENDURANCE STACK!

JULY 2013 ISSUE 176

32 Your Bucket List

22 Enjoy a Good Thrill

38 Max Muscle Racers

26 Why You Should Try Adventure Sports

42 Get Your Splash On

28 Running Made Fun

Pretty, flattering and girly summer bathing suits must haves!

56 Energy & Endurance

50 Energy-Boosting Trail Mix

52 Peanut Butter Heaven

14 Forever Young 36 Max Champ

Max Muscle Racers

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10 Things You Must Cross Off Your Bucket List

YOU HAVE TO TRY

Best Trail Mix Recipe EVER!

with the Best in Concentrated Liquid Nutrition!

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

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By Joe Wells, Max Muscle Founder and CEO

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