2017 January/ February Issue Max Sports & Fitness Magazine

-
Year Yet
You CAN Do It!
Bust Through Stubborn

Strength Plateaus pg. 60
FREE ISSUE! Compliments of:
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Drink more water than you usually do! Bloating is often a result of festering bacteria from backed
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to flush the toxins in your body and even dilutes their concentrations during the detoxification process.
Bring down your toxic load! Opt for organic and pesticide-free foods so you have fewer toxins in your
body. Dont forget about the psychological toxins, too. Dont schedule your cleanse during a high stress
time. Instead, consider taking some personal down time, and be sure to support your body with exercise
while youre cleansing.
C
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Cleanse and Lean removed
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Gilbert, AZ
Ingri DeGroote
Portland, OR
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Brian Furer
Denver, CO
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Champlin, MN
Thomas Lynott
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*Based on sales in MM retail locations nationwide.
16
JANUARY-FEBRUARY 2017
Issue 209
CONTENTS
ON
HEALTH
16 Healthy Habits for 2017
From eating healthier to drinking

more water to getting more
sleep, here are 8 important
health goals to strive for and
how to achieve them.
COVER
22 Karey's Tips for Success

This issue's cover model,
Karey Northington, shares
some of her top tips for
achieving your goals.
FITNESS
24 Tone All Over
22
2
Got 20 minutes? Try this

muscle-toning, calorie-torching
workout at home or in the gym.
28 Elevate Your Fitness
Try something other than your

normal fitness routine. An aerial
arts expert/instructor shares the

basics on aerial yoga and silks.
Ready to get elevated?
RESULTS
34 He Lost 120+ Pounds!
Max Muscle Placerville, California

customer Ben Huntsman has lost
more than 120 pounds since
starting his weight loss journey!
Find out how he did it!
35 She Stopped Being Lazy
This Max Muscle Wesley Chapel,

Florida customer decided she was
going to stop being lazy and get
into the best shape of her life!
She's gone from a size 10 to a size
2. Discover her weight loss secrets!
SPOTLIGHT
38 Science Tested, Science Proved
Max Muscle's MaxxTOR is wildly

popular for helping men and
women achieve strength gains and
28 50
lean muscle mass. But did you
know it stood up to rigorous testing
in a clinical research study? Find out
the results here.
IMAGE
50 Change Your Nutrition Habits
Four food habits you might consider

making this year. Plus, a recipe for
slow cooker jalapeno coconut
chicken!
52 Food Goals
Want to eat healthier this year but

aren't sure where to start? Here
are 10 ways to eat better.
40 Home (Gym) Improvement
Cool gadgets and exercise eqiupment to upgrade your home gym

this year.
42 Beauty in a Flash
Sometimes, you need a go bag

just to beautify yourself for an
impromptu meet-up. Here's all you
need.
NUTRITION
46 10 Ways To Boost Metabolism

After the holidays, you may have
packed on a little bit of weight or
you're just feeling sluggish. Here
are some great ways to get that
motor running smoothly again and
drop the extra pounds in no time!
YO
FAT UR
ANS-LWOSS
ER
pg. 56
Max Muscle Nutrition offers a unique,

three-product complete weight
loss kit that will help burn fat, curb
appetite, and cleanse from within.
IN EVERY ISSUE
4
6
10
12
14
20
30
58
60
62
64
Editors Note
Max Nation/Feedback
Digital Buzz
Ask Joe
Health Beat
Forever Young
Fitspiration
Science Pulse
Max Athlete
Hot Picks
Final Rep
Your BEST Year Yet
Healthy
Habits
You
Need To
Consider
TEN BETTER
WAYS TO EAT
#FoodGoals
TONE &
SHAPE
You CAN Do It!
ALL
OVER
Bust Through Stubborn

Strength Plateaus pg. 60
M AXMUSCLE.COM
56 Your Weight-Loss System
Nurse, Trainer,
Mom, Nutritionist,
and Team Max
Athlete shares
her tips for
success!
GOALS
ISSUE
SCIENCE
KAREY
NORTHINGTON
2017
of:
p
FREE ISSUE! Compliments
52
pg. 24
Rev Up Your
olism
Metab
Shed Pounds, Too!)
(And
ON THE COVER
Photographer: James Patrick, JamesPatrick.com

Model: Karey Northington
Hair & Makeup: Amanda Bland
56
JANUARY-FEBRUARY 2017 WWW.MAXSPORTSANDFITNESS.COM
EDITOR'S NOTE
YOU ARE NEVER TOO OLD TO
SET ANOTHER GOAL OR TO
DREAM A NEW DREAM.
C.S. Lewis
THIS YEAR, be a goal digger.

As C.S. Lewis said (above),
you're never too old to do it.
So, don't let that be an excuse.
Just look at Helen Fritsch.
She's 59 and is competing in bodybuilding. And, she's a flight
attendant to boot! Find out her secrets to a fit and healthy
lifestyle and how you can be in it for the long haul, too (pg. 20)!
Every new year is a chance for us to make some changes,
to better ourselves, to start over, or to achieve something
great. This entire issue is devoted to helping you do all of that!
And while you may think New Year's resolutions are highly
overrated, remember the quote above. Never stop making
goals!! That would mean you've stopped truly living.
First of all, your health is important and you need to make it
a priority. Read about eight health goals you should consider
making (pgs. 16-18), plus how to attain them. From drinking
more water to quitting bad habits for good, this article is
pumped full of great tips to get you healthy from the inside out.
Exercise needs to be a priority as well. If you're just getting
into a fitness routine or have never gotten into one, try the
workout on pages 24-26 (shared by this issue's cover model
and Team Max athlete, Karey Northington). She also shares her
top 10 strategies for life success on pages 22-23.
Beyond health and fitness is nutrition and we have some
great articles to help you form new healthy food habits this
year (pgs. 52-54), such as opting for Meatless Mondays,
switching to grass-fed beef, etc. And for those who are feeling
sluggish and have packed on a few extra pounds over the
holidays, read the article on how to boost your metabolism
(pgs. 46-48). Also, check out the delicious recipe for slow
cooker jalapeno coconut chicken (pg. 50). Yum!
If you're looking to lose weight this year, Max Muscle
Nutrition can help. Find out about its unique Weight Loss
System, a three-product kit that helps you burn calories,
suppress appetite and cleanse your body of excess water
and waste. Bonus! It's on sale January through March! Be sure
to visit your local Max Muscle Nutrition store and speak to a
Certified Fitness Nutrition Coach about a nutrition plan and
weight-loss strategy. Also, check back for monthly sales and
specials!
Set some goals for 2017, and then demolish them! You got
this! Until next time,
LaRue V. Gillespie is the Editor in Chief and Creative Director for Max
Sports & Fitness Magazine. E-mail her at editor@maxsportsandf itness.com.
4
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Publisher Joe Wells Enterprises, Inc.

Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue V. Gillespie
Copy Editor Tariq Ahmad

Advisory Board
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN
Contributing Writers
Linda Hepler, Abby Hoeffner, Susan Irby,
Joe Wells, Karen Morse, Dr. Phil Harvey,
Claudia Virgil, Matt Cooper, Jessica Wyland,
James Patrick, Leah Gruber, Karey Northington,
Guillermo Escalante, Audra Oden
Contributing Photographers
James Patrick, Frank Fontanilla, MJR Photography,
Audra Oden, Shutterstock.com
MAX SPORTS & FITNESS

210 W. Taft Avenue
City of Orange, CA 92865

(714) 456-0700
MaxSportsAndFitness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be reproduced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
any diet or exercise routines, you must first consult
with a qualified 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.
FIREFIGHTER. ATHLETE.
Whether Im pulling someone

from a burning building or
providing them with a
customized nutrition plan,
I get to help people every day.
Bryan
Bryan Cash,
Multi-Unit Franchisee, Denver, CO
If you have a passion for helping people achieve their health & fitness goals, Max Muscle provides the opportunity to change lives.
Theres been no better time than right now to get into business for yourself and do what you love to do!
Find out how to get started at
WWW.MAXMUSCLEFRANCHISE.COM
*This information is not intended as an offer to sell, or the solicitation of an offer to buy, a franchise. It is for information purposes only.
A franchise offer may only be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states. MMSN is currently registered in all states.
MAX NATION
FEEDBACK
Results, news, photos, comments, and thank you's from

people and Max Muscle franchisees across the United
States and abroad who make up the great Max Nation.
My
Fitness
Journey
My weight gain
became out of control
after high school. I
had the same eating
habits as I did as
a teenager. I was
no longer active in
cheerleading and had
a desk job. I gained 80
pounds.
As I was driving
home from work one
day, my back was
hurting. I tried with
difficulty to reach
behind and rub my
back to relieve the pain. It was then I realized all my
skin folds were causing my pain. I was so overweight,
it was hurting me physically as well as it had been
emotionally. I had enough!
I started with my cousin at a small gym for
women. Then followed a friend to kickboxing,
which is where I found my love for fitness. With the
consistency of a workout routine and dedication to clean eating
habits, I lost 70 pounds in a year and a half. I had no trainer, no education
in the fitness industry, no experience. I had my willpower and commitment
to figure it out and not let ignorance be my excuse. Research, networking,
and many attempts of trial-and-error, I found what worked for me.
For the next few years since I lost my weight, I plateaued. I started
using LiquiCarn and protein from Max Muscle Nutrition Stockton and saw
progress in just a month. I trained at almost every small gym in Stockton.
Tried every diet found online. I needed a new goal.
During this long fitness journey, I shared my ups and downs with
family and friends through social media. They began telling me I was so
motivating I should become a trainer. So in December 2014, I earned my
NASM certification as personal trainer.
My fitness journey has created so many opportunities I never imagined
possible. It has led me to prepping for my first bikini bodybuilding show as
well as a brand ambassador for Max Muscle.
I will always continue to grow with my goals. With time invested, I
plan to engage in numerous entrepreneur opportunities. Max Muscle
Stockton has been tremendously supportive in my recent prep as well as
supplement needs for years, and I will always be grateful.
Tina Zook, 33, shops at Max Muscle Stockton, CA
TALK TO US
Supporting a Good Cause
We were excited to have had the opportunity to be the exclusive donor

on behalf of Norco High School to the American Cancer Society. It was
an honor to have supported such a wonderful cause and such a needed
organization. As we know, early detection is key to impacting the lives of
many. It is for this reason that driving awareness is so critical to tackling
this devastating disease. We at Max Muscle Corona/Norco are thankful to
have had the opportunity to contribute in any way.
Regional Director and Max Muscle Corona Franchisee Amanda Boyd
Fernando Salas, franchisee of Max Muscle Nutrition in Wesley Chapel,

Florida poses with the Wiregrass Ranch High School swim team before
their district swim meet. He was invited to talk about proper nutrition
for youth athletes and he handed out copies of our special Youth Issue!
We love hearing from you! Send us your selfies, your motivational photos, your
favorite Max Muscle products, success stories, questions, comments, likes, dislikes,
etc. to editor@maxsportsandfitness.com for a chance to be featured here!
*In the last issue, in the blurb about the UC Riverside partnership the Regional Director for Max Muscle was listed incorrectly. It should have been listed as Amanda Boyd.
6
WWW.MAXMUSCLE.COM
JANUARY SPECIAL!
UP TO
TOTAL WEIGHT
LOSS SYSTEM
+ BONUS MAX Cinch Bag
Available at:
Find a Store Nearest You @ maxmuscle.com Franchise Opportunities Available
*Cannot be combined with Frequent Buyer Points or any other sales. Certain product
restrictions may apply. Talk to your Max Muscle Certified Nutrition Coach for more details.
Special is good 1/1/2017 to 1/31/2017 only.
.
As the owner of G-Amp Fitness Camp,

we encourage all of our members to take
advantage of the products and expertise that
Max Muscle Corona has to offer. Through our
partnership, we are able to help people more
clearly define and meet their goals.
Gigi Hendricks, 42, shops at Max Muscle Corona/Norca
Better Than Ever
I started my journey two years ago. After

coming home with two trophies after my first
competition, doctors found a tumor and I
became septic. I was able to fight the odds
because of my weight loss and was able to
stop taking my cholesterol and blood pressure
meds. The doctors said the weight loss saved
me. I've been released with a clean bill of
health. I'm working two jobs and raising two
teenage boys and I still remain dedicated to my
health and fitness with the proper supplements
and meal plan from Corry Matthews and her
team at Max Muscle Nutrition Springfield/
Manassas. My weight is down 85 pounds. I
plan to step back on stage in April stronger
and leaner. I continue to love my body and my
tattoos that I chose to remind me of my fitness
goals and strengths to never go back.
Roseanna Fair, 45, shops at Max Muscle Springfield
1st Place Winner
Here is Kylie Cranson, age 1, wearing one of

the 25 Max Muscle beanies we handed out at a
special Ladies Night at our store recently. Isn't
she adorable?
Erin Brady, franchisee of Max Muscle Nutrition Greeley, CO
8
WWW.MAXMUSCLE.COM
Never Too Old!
Team Max athlete Geri Berger from Honolulu

wanted something to show for her 25 years
of personal training and nutrition experience.
So at the age of 43 she entered her first bikini
contest in Hawaii: the Paradise Cup. Twenty
months, 6 NPC shows, and 3 national shows
later, she earned her pro card 2 weeks shy
of turning 45. Six weeks after earning her
pro card, she competed at the Pittsburgh Pro
Masters to win 1st place at her pro debut!
Recently, Geri has placed top 5 in her last 4 pro
shows. This past September in San Diego, she
competed against women 20 years younger to
take 1st place to win overall in the Pacific USA's
pro bikini showdown. At the age of 46, Geri
became one of the oldest bikini pros to qualify
for the 2017 Olympia. She proves that age
is not a boundary. Congratulations! We look
forward to seeing you on the Olympia stage!
Love Emerge!
Emerge gives me the energy I need throughout

the day, as well as curbing my appetite. With
so many flavors to choose from, I never get
bored!! I have not only seen personal results
from this product, but I have witnessed others
enjoy the benefits that Emerge has brought to
their weight loss journey. >>
Thumbs Up!
When you hear the words "high stimulant

extreme pre-workout," what's the first thing
that comes to mind? That overly stimulated
jittery feeling like you've been attacked by
a porcupine? Not with this stimoVEX by
MLabs, sold at Max Muscle Nutrition. Although
stimoVEX is a high stimulant product that
contains beta alanine, it does not make you
feel unbearably uncomfortable or like your
heart is going to burst out of your chest.
I took the recommended serving at 5 p.m.
and the first sign I noticed was about 20
minutes later when I started feeling a little
hotter than usual while warming up, which of
course induced more sweating, but that's the
whole point, right? Then the beta alanine tingly
feeling kicked in.
I noticed stimoVEX provided sustained
energy throughout one of my most grueling
leg workouts. My lifts were explosive and I was
able to do multiple sets before getting muscle
fatigued. The nitrous oxide provided adequate
blood flow to the muscles for that desired
pump and mental focus, which absolutely made
me fall in love with this product. I was really
able to get in the zone and get that mind-inthe-muscle connection. The Snow Cone flavor
was another seller for me. It is fantastic! There
is no nasty aftertaste whatsoever! Overall, this
is one of my favorite pre-workouts and I would
recommend it to anyone who's looking to take
their workouts to the next step.
Amanda Lanier, 26, Max Muscle Nutrition Stockton Athlete
FEBRUARY
ARY SPECIAL!
Available at:
Available at:
*Max Muscle branded products only. Cannot be combined with Frequent Buyer Points
or any other sales. Certain product restrictions may apply.
Talk to your Max Muscle Certified Nutrition Coach for more details.
Be sure to use the hashtags #maxnation, #showmymax, and/or

#maxsportsandfitness for a chance to be featured here!
MAX NATION
DIGITAL BUZZ
@doublegee_things
We all love our social media platforms.

Here, we focus on what's happening with
Max Nation in the digital world.
@geriberger_ifbbpro
@rose_scarby_fitness (in middle)
#TeamMaxAthletes Winning Big!
@flex.ft_mehdi
@ayeedeguzman
ALL GEARED UP &
#HARDCORE
@ifbbpro.isaac.ghavidel.iran
10
WWW.MAXMUSCLE.COM
left: shamrock75; right: @saiyan_fitness_sp
#showmymax
Take a selfie with your favorite Max Muscle product(s) and/or of

you in a Max Muscle tee, tag @maxmusclesportsnutrition and
use the hashtag #showmymax for a chance to get your photo
published in the next issue of MS&F!!
Dennis
Dixon,
@droop10
@maxmusclebellevue
@amy_whosoever
@rukillerfit
@katiewharton
@kmsbuffbunny
www.mlabsupps.com
MEET THE NEW FRANCHISEES
These awesome individuals recently spent the day at Max

Muscle Nutrition Corona-Norco-Eastvale to see firsthand how a
successful Max Muscle Nutrition store operates.
Available at:
JANUARY-FEBRUARY 2017 WWW.MAXSPORTSANDFITNESS.COM
11
ASK JOE
HEY JOE,
what's all the

fuss about whey
protein?
WHEN IT COMES to protein
supplementation, it seems that we

often hear about whey protein. Of
course there are dozens of other
choices, especially if you are a
vegetarian. (Since whey protein is
a derivative of milk, vegetarians will
prefer other sources such as pea,
hemp, or soy.) The basic reason
why whey is so popular is it is very
close in molecular structure to that
of mothers milk. This also makes
it rank very high in terms of human
bioavailability.
Whey protein is absorbed very

quickly because its molecular structure
is shorter than others, thus making
digestion much easier. Also, without
getting into too much detail, whey
protein has been shown in studies to
be beneficial for blood sugar levels,
depression, blood pressure, and more.
Earlier I mentioned that whey was
a derivative of milk. There are two
main sources of protein in milk. One
is whey and the other is casein. Whey
digests faster and easier than casein,
and thats why it rates so highly in
terms of human bioavailability.
At one time, whey was considered
a waste product. It had very low
protein content (about 17 percent)
and very high sugar/lactose content
and was considered a by-product of
cheese manufacturing. Technology
soon evolved and we are now able
to concentrate whey, or separate it
from, the sugar and lactose. Instead
of whey being 17 percent protein, it
is now concentrated at 70-80 percent.
When isolated, it will exceed 90
percent protein.
So now because of whey protein's
12
WWW.MAXMUSCLE.COM
high bioavailability and the fact that it

is concentrated to exceed the potency
of many other protein nutrients, it has
catapulted to the top of the protein
food chain. Whey is the number one
source of protein to manufacture
supplements with!
I have been working with whey
protein supplementation for the past
30 years. I have seen the evolution of
whey proteins that tasted chalky and
horrible and formed gooey clumps
Joe Wells is the founder and CEO of

Max Muscle Nutrition. He shares his vast
knowledge of healthy living and sports
nutrition every month. Read past columns on
MaxSportsandFitness.com.
when mixing them. I am proud to say

that we at Max Muscle Nutrition have
helped the entire whey protein market
evolve to its present state.
Over the years we have spent
hundreds of thousands of dollars
on research and development of
supplement proteins for athletes. We
have formulated whey products that
finally blended easy with a spoon
and tasted delicious while supplying
a powerful dose of high quality whey
protein with low carbohydrates and
fats. We were also testing our whey
proteins for potency 20 years before it
was required by law.
The bottom line here is that we
at Max Muscle are experts on whey
protein. We have developed some of
the finest and purest whey proteins
and whey protein blends in the
marketplace. We have strong testing
procedures and a PhD in Dr. Phil
Harvey, who is our head of product
development, making sure we are a
leader in the industry.
You as the consumer can feel 100
percent confident that when you
purchase any protein product from
Max Muscle, you have the finest
protein available. Stop by your local
Max Muscle Nutrition store and let our
Certified Fitness Nutrition Coaches get
you started with a great whey or any
other type of protein product. MS&F
CROSS FLOW COLD

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ROCESSE 100% PURE!
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MAX HEALTH
HEALTH BEAT
From how the brain affects your food choices to

staving off high blood pressure, here are our latest
health blurbs! BY LINDA HEPLER, BSN, RN
Beat Blindness
by Nixing the
Saturated Fats
A Fishy Way
To Prevent
High Blood
Pressure
According to a study
presented at the American
Heart Associations recent
Scientific Session, young
people can help to prevent
the onset of high blood
pressure by eating a diet
rich in omega-3 fatty acids,
mostly found in fish.
There may be more to your

risk for blinding age-related
macular degeneration
(AMD) than your genes,
say researchers from the
University of Montreal.
Their recent study suggests
that diets high in saturated
fats can alter bacterial
communities of your gut,
causing low-grade body
inflammation and eventually
leading to wet AMD, the
primary form of AMD that
leads to blindness.
Dieting Success May Be

Related To Brain Structure
Just cant pass on the pie? The ability to divert your attention from
tempting foods and stay the course of a healthy eating plan may
have more to do with your brain structure than anything else,
according to a study published in Cognitive Neuroscience. The
study, which used functional magnetic resonance imaging (fMRI),
demonstrated that people with lower body fat percentages have
a stronger white matter pathway connecting the executive control
and the reward areas of the brain. Simply put, they can more easily
override food temptations than those with a weaker connection.
FUN FACT
Motivational
gurus agree
that those with
written goals are
50 percent more
likely to achieve
them than those
who simply
hold goals in
their mind.
14
WWW.MAXMUSCLE.COM
Another Great
Reason To Read
Good news for bookworms, especially if you
prefer literary fiction. New research from the
American Psychological Association says that
literary fiction (books where authors detail
characters internal feelings and thoughts)
help us better understand human emotions.
This ability, say researchers, makes us more
empathetic, social, and friendly in groups.
Coming Soon!
NOW
NEW FLAVOR!
PASSION FRUIT COOLER
IN
ORS!
FLAV
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Locations nationwide. Find yours @
www.maxmuscle.com
MAX'S #1 Selling Weight

g Loss Drink!
MAX HEALTH
THERES SOMETHING about a
new year that makes us want to
make a fresh start. And one of the
best changes we can make is to
improve our overall health. But how
to begin?
A good first step is to think about

the reasons that are fueling your
desire to make health changes.
Rather than just saying I need to
lose weight, think about why you
want to do so such as being sick
and tired of your clothing feeling tight,
or wanting to set a good example
for your children by eating more
healthily. Knowing the whys can
serve to motivate you. Then, said
Ruth Brocato, MD, family practitioner
working at Mercy Personal Physicians
in Lutherville, MD, aim for lifestyle
changes, beginning with small steps.
For example, she explained, Saying I
will never eat sugar again is not likely
to meet with success, but setting small
goals is.
Ready to start? Here are eight
health goals to consider working on
in 2017 along with some key starting
points that are more attainable:
Want to make 2017 your

healthiest year yet? Here
are some great goals to
consider. And, they're
broken down into smaller
ways to accomplish them.
BY LINDA HEPLER, BSN, RN
8 Health
Goals
for 2017
1. Ill eat a healthier diet. Most of
us are aware of what a healthy diet

is eating mostly antioxidant- and
fiber-rich foods derived from plants,
such as veggies, fruits, whole grains,
and legumes (peas, beans, lentils),
and a smaller amount of healthy fats
like avocados and nuts, plus lean
meats (if desired). Its also important
to limit and control portions of highly
processed foods, such as white bread
and pasta, and snack foods, most of
which have little nutrient value and
lots of calories, and are harmful to gut
health.
Where to start: Dr. Brocato
suggests an 80/20 plan as a great
way to think of healthy eating. If
we eat perfectly 80 percent of the
time, and allow 20 percent to be less
healthy choices, we are more likely
to stick with changes, and also this
prevents giving up on goals, she said.
Often we wont even meet that 20
percent and in fact will eat healthily
more than 80 percent of the time, as
long as we allow for binges.
16
WWW.MAXMUSCLE.COM
2. Ill get more exercise. Physical
activity should consist of aerobic

exercise, weight training, flexibility,
and balance exercises, said Steven
McDaniels, director of fitness and
athletics at Beacon College in
Leesburg, Fla. and owner of Fit &
Focused, LLC. Aerobic activity includes
jogging, bike riding, playing sports like
tennis, or anything that gets the heart
rate up, he explained. Weight training
consists of exercises that involve bodyweight exercises, or even weight lifting
items around the house, such as cans
or jugs of water. Flexibility exercises
can be performed anywhere, anytime,
such as right out of bed. You can wake
up in the morning with a huge stretch
or do other stretches throughout
the day at home or at work. Balance
exercises can also be done anywhere,
especially at home.
Where to start: McDaniels
recommends that the average Joe
should strive for a bare minimum of

30 minutes a day five days a week of
moderate intensity aerobic exercise. In
addition, there should be two days of
weightlifting that engages every major
muscle group, as well as flexibility and
balance exercises. If youre not sure
how to achieve a well-rounded fitness
program, you can ask a professional
at the gym, hire a personal trainer,
or explore a reputable website like
that of American Council on Exercise
(AceFitness.org).
3. Ill recover post workout. Its

important, particularly if you engage in
intense physical activity, to give your
body sufficient time and fuel to combat
the breakdown of muscle fibers that
occurs with exercise, said McDaniels.
After stimulating our muscles with
exercise, proper rest and fuel allows
our muscles to get stronger and bigger.
Rest can also sustain motivation
milk to rebuild and refuel the muscles.

A protein bar may also be sufficient.
4. Ill hydrate more. Cant figure
for physical activity by preventing

psychological burnout.
Where to start: While each
persons recovery time varies, many
experts advise at least a day or two of
rest each week from moderate to high
intensity exercise. This doesnt mean
you cant take your pooch for a short
walk, but you dont need to power
walk or jog, or head for the gym. In
general, said McDaniels, the more
intense your workouts are, the more
rest you need. If engaging in intense
weightlifting, you should have a 48-72
hour rest period before lifting weights
again.
As for refueling, You want to
consume a carbohydrate and protein
combo, he explained. Somewhere
between 15 and 25 grams of quality
protein is sufficient for a moderately
intense workout, and 30 to 75 grams
of carbohydrates. Rice and lean
chicken is a good option, or chocolate
bedtime. Or a small glass of water at

the beginning of each hour. If water is
not palatable to you, try adding lime
or lemon slices or concentrate to your
drink. Remember, too, that most fruits
and veggies contain lots of water,
adding to your total daily intake.
out whats causing your headaches

and constant fatigue? According to
most health experts, you may need
to increase your fluid intake. Water
is important for the function of cells,
tissues and organs. It helps us to
maintain our body temperature,
remove waste products from the body,
and lubricate joints. Many people fail
to get adequate hydration, especially
prior to, during, and after workouts.
As for how much water you need
each day, this varies between people.
In general though, six eight-ounce
cups of fluid daily can help keep you
the most havoc on our general health

are smoking and excess alcohol
consumption. In fact, according to the
American Cancer Society, the sooner
you quit smoking, the more you
reduce your chances of getting cancer,
heart disease, or other tobaccorelated maladies. As for alcohol, this
organization says, even moderate
hydrated, said McDaniels. In addition,

he added, You should consume one
to three cups of water before your
workout, and additional water during
and afterwards. The more you weigh,
the more water you need before and
throughout your workout.
Where to start: Sometimes its
hard to increase your fluid intake,
especially if youre not thirsty or if
you dont particularly like the taste of
plain water. But there are some tricks
to increasing your intake, such as
drinking on a schedule, for example
at breakfast, lunch, dinner, and
consumption is linked with certain

cancers too. Those at highest risk
heavy drinkers who also smoke.
Where to start: Breaking a
tobacco habit is hard, said Nicholas
Yphantides, MD, MPH, Medical Editor
for TOPS Club, Inc. (Take Off Pounds
Sensibly), the nonprofit weight-loss
support organization especially for
weight-conscious individuals. First,
when most people stop smoking,
they often struggle to replace the
oral stimulation of cigarettes with
something else most commonly, that
something else turns out to be food,
5. Ill ditch bad habits, once and

for all. Two bad habits that wreak
JANUARY-FEBRUARY 2017 WWW.MAXSPORTSANDFITNESS.COM 17
he explained. If youre finding that

youre reaching for sugary, salty, or
fatty foods to replace the pleasurable
feelings you once had with nicotine,
Dr. Yphantides suggests choosing
low calorie substitutes like peppers,
jicama, or carrot sticks, brushing your
teeth frequently throughout the day,
drinking plenty of water, and staying
busy, active, and connected. All of
these tips can help lessen both food
and tobacco cravings.
As for alcohol, instead of totally
eliminating it, try to have no more
than one drink for women and two
for men each day. Better yet, increase
your number of alcohol-free nights.
You may find that the resulting clearer
head and increased energy you feel
the next morning may inspire you to
limit your alcohol intake even further.
6. Ill get more sleep. Adequate sleep

is crucial to our health, said Robert
Rosenberg, DO, FCCP, author of The
Doctors Guide to Sleep Solutions
for Stress and Anxiety, yet many of
us get too little of it. Sleep, said Dr.
Rosenberg, supports a strong immune
system, good memory, and better
focus, as well as promoting emotional
well-being. Healthy sleep can also
regulate your appetite efficiently and
help with stress and anxiety. The
magic number? Seven to nine hours
of consolidated sleep is your prized
ally, he claimed.
Where to start: The best way
to begin getting better sleep is with
the basics, said Dr. Rosenberg,
namely good sleep hygiene. Sleep
hygiene refers to and includes the
habits you create for better sleep,
he explained. This includes preparing
your environment by creating a cool,
dark, and quiet bedroom, and placing
your alarm clock where you cant see
it (lessening anxiety about how much
sleep time you have left).
It also includes reducing or avoiding
stimulants like alcohol, caffeine, and
tobacco, and preparing for sleep by
turning off electronics at least an
hour before bed time, maintaining a
consistent sleep cycle, and working on
relaxation techniques such as a hot
bath or cup of tea, yoga or meditation,
prior to sleep. Certain drinks and
supplements can also enhance sleep,
added Dr. Rosenberg, including green,
barley or Siberian ginseng tea, tart
cherry juice, and vitamin D. If despite
18
WWW.MAXMUSCLE.COM
practicing good sleep hygiene you

still find yourself struggling to get
adequate sleep, its a good idea to
consult a sleep specialist.
7. Ill decrease my stress. Stress
is something that we all experience,

whether from job, relationships,
finances, or a variety of other
stressors. But while stress is the
bodys response to perceived danger,
prolonged stress is destructive and
hard on your body and heart, said
Tasneem Bhatia, MD (Dr. Taz), who
specializes in integrative health
medicine. Stress can also cause you to
be less productive and have decreased
energy, she added.
Where to start: The most
important thing you can do to reduce
overall stress, said Dr. Taz, is to
identify your stress triggers and decide
what you will do to grab a stress break
when needed. There are a number
of things you can try like exercise,
yoga, deep breathing, and meditation,
she explained. But sometimes we
need a little extra help. Some home
stress reducing remedies that are
effective, she added, are taking an
Epsom salt bath, which increases
magnesium levels and lowers stress
symptoms; drinking warm milk, which
increases tryptophan to relax and calm
the nervous system; and applying
frankincense oil, which some say
reduces heart rate and blood pressure.

The best way to use frankincense,
said Dr. Taz, is either by inhaling or
absorbing it through the skin. I like
to mix several drops with a carrier
oil, like jojoba oil, and then apply the
mixture to the back of my neck or on
my wrists.
8. Ill get regular health care. Many

people neglect seeing a doctor until
they have symptoms which may
be too late in the course of a chronic
disease for effective treatment. Some
of the culprits that go undetected
without regular medical care
hypertension or high blood pressure,
which left untreated can cause heart
and kidney problems; high glucose,
which may indicate early diabetes; and
high cholesterol, which can lead to
heart disease. I call these the silent
killers, said Dr. Brocato. Conditions
that cause no symptoms early on and
are very often totally reversible with
lifestyle changes.
Where to start: If its been awhile
since your last physical, its time
to schedule one. Your doctor can
explain which tests and procedures
are recommended for your age and
gender. As for how often to visit the
office, said Dr. Brocato, I like to see
my patients once a year for a wellness
exam, whether perfectly healthy or
not. MS&F
HOW TO
KEEP YOUR
RESOLUTIONS!
For best results, write down

your health goals, and make
them specific (Ill start eating
brown rice and pasta rather
than white), measurable (Ill
eat brown pasta three out of
four times I eat pasta), and
attainable. Then give it time,
because lifestyle changes arent
made in a day. I remind my
patients that ANY improvement
is a win; putting many wins
together in sequence creates
sustainable change, said Ruth
Brocato, MD, family practitioner
at Mercy Personal Physicians.
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Quadra Cuts Night Time Metabolic Activator contains the Night Time Burn Blend
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FOREVER YOUNG
Im in it for the
Long Haul
Only you can limit yourself. It's time to go all in, no excuse!
BY HELEN FRITSCH
AS A 59-YEAR-OLD competitive bodybuilding athlete, I get asked

a lot of questions about staying fit, eating right, and looking good
for my age. I cant help but give people a questioning look. For
my age? Let me start off by saying there are no secrets, quick
fixes, or tricks to attain a healthy lifestyle and a healthy body at
any age! Its all about longevity. Its all about the long haul. You
need to eat right, exercise, get enough sleep, drink lots of water,
use sunscreen, dont smoke, take care of your skin, and drink
alcohol in moderation. Sound familiar?
If you are looking to improve your fitness level and diet,
regardless of how old you are, first and foremost, you have
to WANT to get fit and eat right in order to look and feel
good! If youre not ready to commit and become focused
on your fitness and diet goals, then you will never
succeed.
Next, you need to surround yourself with those who
also share your desires and passions in fitness and
nutrition. Allow and depend on others to help you stay
accountable to show up mentally, emotionally, and
physically. The mind is so powerful in this arena and if
you dont have a positive mindset towards your goal
then you will experience setbacks. I am a dedicated,
motivated athlete but there are times when I just dont
feel like going to the gym and working out. This is
where my support system comes in handy!
Next, envision your results and celebrate your
changes. Be happy when you achieve the daily or
weekly goals you set for yourself. People get so hung up
on how far they have to go as opposed to celebrating
how far they have come. Dont focus on how long it will
take to achieve your long-term goals. They are long
term because they take time! There are no shortcuts.
Anything worth having doesnt come easy and doesnt
happen overnight. Remember that life is a journey. It
doesnt have an end date like a diet does. So enjoy
the journey and let your daily accomplishments and
progress be the motivating factor to push you toward
your goals, with or without detours!
Finally, fitness is a marathon not a sprint. Be patient
and be kind to yourself. Dont beat yourself up over
setbacks and believe and trust in the process! If you take the
classic textbook approach to your fitness and nutritional
goals and stay in it for the long haul, you will reap the
benefits towards a better body and a better lifestyle at any
age! MS&F
20 WWW.MAXMUSCLE.COM
Find Helen on
Instagram
@helenfritsch
PHOTO BY AUDRA ODEN
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MAX COVER
Achieve
Your Goals
in 2017
Make 2017 your best year yet:
physically, mentally, and financially!
BY KAREY NORTHINGTON
LAST YEAR, 2016, was one of my

favorite years to date. In 2015, I felt
like I was just getting by. I had my
nose to the grindstone, working
40 hours per week while my heart
told me day after day that I owed
it to myself to pursue my dream. In
2016, I listened to my heart, built
a six figure business doing what I
love and managed to drown out the
white noise in my life to focus on
what would truly make me happy.
My passion was to work with others
to help them achieve a fit and healthy
lifestyle mentally and physically.
I suffered from disordered eating
after dieting restrictively for multiple
years to compete in bodybuilding
competitions. My weight yo-yod and
I found my relationship with food
deteriorating. Food became my coping
mechanism, which led to weight gain,
which led to feelings of distress and
failure, which turned me back to food.
I couldnt understand moderation and
the all-or-nothing mindset took over.
If I ate anything off my strict program,
I would spiral out of control.
After suffering mostly in silence I
discovered a new way of eating that
was flexible and cultivated a new way
of thinking through meditation and
hypnotherapy. Recovered, yet likely
never cured, I had a passion in my
heart to help others find self-love, self22 WWW.MAXMUSCLE.COM
acceptance, and a positive

relationship with food.
In 2016, I used
these 10 tips to find
balance, lose the
extra weight I gained
from working a desk
job, and create
an unshakable
peace of mind
that nourished not
only my business
but helped me achieve
a healthy lifestyle and fit
physique.
Focus on mastering
the traits of successful
entrepreneurs. There
Dont take
no for an
answer. I
are seven qualities that successful

entrepreneurs share, according to Joe
Robinson in Entrepreneur magazine.
They are tenacity, flexibility, vision,
passion, tolerance of ambiguity, the
ability to defy conventional wisdom,
and self-belief. Take action, be okay
with not knowing all the answers,
do things your way, and believe
that you have the power
to create the life of your
dreams.
changed every no
I heard to not right now. This helped

my easily shaken confidence become
more stable. A closed door doesnt
have to remain shut forever.
Find mentors. Take

their advice. Dont just
listen to it. Go do it as
soon as you can. They are where
they are for a reason.
Feed your body

quality nutrition
so
you can perform at

your highest caliber when
you are training or working
or parenting (the list
goes on and on). If you
are not fueling your body
properly and feel lethargic,
sluggish, and lack mental
clarity, all of the many
hats we wear in the
current day and age are
bound to suffer.
Find a training program

and job you enjoy. When
you have passion and pleasure

in your corner, it is difficult to veer off
course. Stay true to yourself. Maybe
the trendy workout isnt fun for you, or
maybe the occupation everyone wanted
you to do makes you miserable 24/7.
Remember, you are in charge of your
happiness. If you havent found what
makes your heart sing, keep looking!
Get sleep. I used to say, Ill
sleep when Im dead, but

prioritizing sleep has made
all the difference in my productivity,
creativity, and drive.
Have a morning ritual.
Cultivating a routine instills

comfort and self discipline.
I wake up an hour before my son,
practice gratitude, shower, enjoy a cup
of coffee, and answer emails before
the rest of the household wakes up
and the day begins.
8
9
10
I like to
use the Headspace application
to take me through guided
meditations. Find ways to clear your
mind to bring your best to each day.
Practice meditation.
Surround yourself with

like-minded individuals.
Having the support of others

is paramount to success across all
avenues.
Set boundaries.
Unfortunately, there is
not enough time in the
day for you to give it to everyone and
everything. Make wise decisions about
where to invest your time. Prioritize
your business by what is monetizing
and prioritize your self care. Remember
that when you say no to something,
you are often saying yes to yourself.
The beauty of a new year is that
it is a blank canvas for you to create
anything you wish! Use these tips
to design your masterpiece in 2017.
MS&F
Who is Karey
Northington?
Karey Northington won our cover model

search at FitPosium in Arizona last
October. Not only is she on our cover,
but she shares these awesome tips
listed on these pages as well as a slimdown, all-over toning workout on pages
24-26.
Karey holds a Bachelors degree in
both Nursing and Psychology. She is a
certified personal trainer and nutritionist
though the ISSA.
Karey owns her own business,
Northington Fitness and Nutrition,
where she is passionate about
helping others achieve their goals
without restriction. She is also an IFBB
professional athlete who competes in
the bikini division. She is a wife and
mom and a published fitness model.
And, she recently became a Team Max
Athlete. Follow her on Instagram:
@karey_northington
PHOTOS BY JAMESPATRICK.COM
MAX FITNESS
Get Lean
ALL OVER in 20 minutes!

BY KAREY NORTHINGTON
THIS FULL BODY WORKOUT can be done at home and will keep your heart rate up with high intensity
moves to burn body fat and shape and tone your shoulders, arms, glutes, and legs! It is the perfect mix of
resistance training to stimulate muscle growth and cardio to slim down in 2017. The time commitment of
20 minutes for 2 rounds plus minimal equipment is perfect for busy individuals on the go! All you need is
a tube resistance band, a chair, and light dumbbells. Time to get in the best shape ever. You ready? BUT
FIRST: make sure you warm up for at least five minutes and stretch those muscles, too!
Lateral Raise To Front Raise

with Resistance Band
Squat Press with Resistance Band
Hold resistance band with palms forward while standing on

band. Squat keeping weight in heels and sitting back. As you
rise, complete shoulder press and repeat. Do 20 reps.
Standing on resistance band, raise arms

forward making sure to avoid pulling
from your wrists and engage shoulders,
elbows slightly bent. Come to eye level,
lower, then raise laterally to shoulder
height and lower to complete one rep.
Do 20 reps.
Curtsy Lunge
with Squat
Stand with feet

shoulder-width
apart. Step one leg
back and across
your body into a
curtsy lunge until
the front leg is
parallel with the
floor. Come back
to start and then
drop into your
squat. Repeat. Do
12 reps on each
leg then switch.
Resistance Band Bicep Curl
Stand on resistance band (you can adjust the amount

of tension by increasing the width of foot placement).
Palms up. Keep elbows locked at sides without
swinging. Contract bicep and bring hands toward your
shoulders. Lower and repeat. Do 20 reps.
Resistance
Band Tricep
Extension
Dumbbell Pushup Press
Holding dumbbells, lower to pushup position. Complete

pushup by lowering chest to dumbbell level and rise. Jump
to feet (or walk one foot in at a time in to standing position)
while holding dumbbells. Press dumbbells overhead and
lower. Repeat. Do 15 reps.
PHOTOS BY JAMESPATRICK.COM
Stand on
resistance band
and bring band
behind back.
Hold one handle
overhead. Extend
arm while keeping
elbow still and
contract tricep.
Lower and repeat.
Do 20 reps.
Pop Squat
Stand with your feet hip-width apart.

Sit your hips back and down into a
squat position. Jump straight up into
the air and land softly back into the
squat position. Repeat. Do 15 reps.
Single Leg Sit To Stand
Sitting on a chair, lift yourself to standing with only your

left leg. Push through your heel and lower slowly keeping
tension in your glutes. You may use the opposite leg to
balance if needed. Switch legs and repeat.
Do 10 reps each leg.
Speed Skaters
From standing, take a big step

out to the right and swing
the left leg behind you. You
can either bring your hand
up across your body or touch
your toe. Reverse direction by
stepping wide to the left with
your left leg and swinging the
right leg behind you. This is one
rep. Make it more challenging
by jumping one leg out and
keeping rear toe from touching
the ground. Do 15 reps.
Complete all the exercises and rest
for three minutes then do another
round. Two rounds should take
you about 20 minutes, but if you
want to go harder, do one more
round. If you're a beginner, just
start with one round and work your
way to two and so on. Incorporate
this workout at least once a week
into your normal workout regimen.
MS&F
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MAX FITNESS
BREAK OUT
OF YOUR
COMFORT
ZONE
Get Your 'Om' on while
suspended by aerial silks!
BY LEAH GRUBER
AERIAL SILKS AND YOGA are a

fun, great way to stay in shape!
You can build upper body strength,
core strength, balance, and
coordination all while challenging
yourself to learn artistic new skills.
Aerial silk is a long piece of fabric

that is suspended from the ceiling. An
aerialist can use the fabric to climb,
dance, wind, wrap, and drop.
Some things you can expect to learn
in an aerial silks class are climbing
up and down the silks, making foot
knots, and of course those beautiful
stylistic drops (when youre a little
more advanced). As a new student
you will learn new skills low to the
ground before taking them high to
build confidence and ensure safety.
Aerial yoga is a class where
students are on a looped piece of
fabric (think of a hammock), two
carabiners attach the fabric to the
ceiling. There are so many great
benefits to aerial yoga including:
flexibility, decompressing your spine,
muscular strength, and relaxing.
In antigravity, or most aerial yoga
classes, you will be suspended in air,
breathing deeply, creating awareness
in your body, flowing through basic
poses that are similar to yoga poses,
and inverting. When you get to more
advanced levels of Antigravity you
can find yourself flipping, twisting,

and swinging. Antigravity yogas
philosophy is when you open up space
in your body you open up space in
your mind.
Be patient with yourself. It takes
time to build strength, skills and
confidence.
PRECAUTIONS
Make sure all rigging is done

professionally, dont ever try to do this
yourself.
If you have any health issues
consult with a doctor before starting
aerial silks or yoga.
Take classes from professionals,
aerial can be very dangerous and
you want to make sure you are being
properly instructed and educated.
TIPS TO BE SUCCESSFUL
Before you go to class you can work

on stretching, pull-ups or assisted
pull-ups, core strength like hanging
leg lifts or straddle backs, and
squeezing hand grippers for strength.
ABOUT
THE
AUTHOR:
Leah Gruber
developed
a passion for aerial arts while in
college. She immediately got hooked
and pursued a career as an aerial
artist in Las Vegas performing in
shows and for special events and
parties. Today, she is a certified yoga
and suspension instructor pursuing a
career in teaching aerial arts.
HOW TO PREPARE
Wear tight clothing that covers your

knees and armpits (loose clothing
can get caught in the fabric). Remove
jewelry (rings and necklaces can snag
or get caught in the fabric). And, dont
eat right before class (remember you
will be going upside down). MS&F
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Brooke Caldwell
STORY & PHOTO BY AUDRA ODEN
IF YOU GO TO ONE of Brookes two Instagram pages, youll find

stunning images of her in a bikini modeling for Tropic Beauty, in lingerie
posing for a boudoir style shot, or in full makeup with that contagious
smile of hers. Find her other Instagram page where she posts pictures
of her daughter and her life as a single mom, and youll see an entirely
different side of Brooke. Both sides are equally her. Staying true to
myself is important, I want to share my unfiltered, authentic fit
mom life, says Brooke.
Brooke is proof that you can be a mom, still have abs, and
rock a sexy two piece. Tropic Beauty kick-started Brookes
modeling career, for which she is extremely grateful. She
loves playing dress up, channeling her inner Beyonc, and
showing off her hard work. She says, I thought once I was
a mom I would lose my ability to feel sexy but little did I
know I would end up being in the best shape of my life!
Even though Brooke grew up an athlete and was always
in good shape, she never thought twice about consistent
training or a healthy diet. When she became pregnant,
she realized the importance of taking care of her health,
not only for herself, but for her daughter as well. Fitness
is a balancing act of your physical, emotional, and mental
well-being, she says. Being a single mom can be tough.
Fitness allowed for me time, she notes. She believes that
finding that time for yourself is highly important even if its a
challenge to make happen. The key is prioritizing. Planning
meals and staying in my routine is a good start, and having
a balance of a healthy life and family. Most gyms offer
childcare, which is a HUGE lifesaver being a working mom,
Brooke says.
Having a child was not Brookes plan at the time but was
what saved her life just as she was headed in a downward
spiral. In 2011, she fractured her neck and before she
knew it she was addicted to prescription pain medicine and
became severely depressed. I lost everything, she says.
My family pushed me to check into an outpatient rehab
and not long after I found out that I was expecting. The
unplanned pregnancy saved my life. I made a full recovery
and gave birth to a beautiful baby girl. It wasnt exactly the
journey Brooke pictured but through the discomfort and pain
came a lot of growth and a perfect little human she
added.
Brooke believes that through hard work,
continued growth, and the love of her family,
anything is possible! She plans to make her
mark in the health and fitness industry, and
hopes to see herself on a magazine cover in
the future. She is also searching for the perfect
location to skydive and wants take her daughter
to Disneyland in the new year! MS&F
EACH MONTH, WE WILL FEATURE SOMEONE IN THE FITNESS
INDUSTRY WHO INSPIRES US. THESE INDIVIDUALS ARE
TRUE FITSPIRATIONS!
now available!
rBGH Free rBST Free Gluten Free

No Artificial Flavors, Colors or Sweeteners
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SCIENTIFIC BREAKTHROUGH FORMULA!
PROVEN SAFE & EFFECTIVE FOR BOTH MEN AND

WOMEN, MaxxTOR is a truly revolutionary and innovative
new product from Max Muscle Sports Nutrition that contains the
key patented ingredient proven to significantly increase muscle
protein synthesis, muscle size, strength and power
while at the same time decrease body fat.
MaxxTOR is driven by Mediator
Phosphatidic Acid, one of the most powerful
molecular activators of mTOR signaling.
Scientists have validated the patented
ingredient Mediator Phosphatidic Acid to
be more powerful than creatine or beta-alanine in activating mTOR.
A recent double-blind research study using Mediator Phosphatidic
Acid with resistance training produced the following dramatic results:
Subjects gained 5.3 lbs. of lean muscle mass!*

Subjects lost 2.9 lbs. of fat mass!*
Subjects gained 47% in bench press strength!*
People across America are achieving amazing results with MaxxTOR!
Amber BohnstengelClive, IA
AFTER
Since I started using MaxxTOR, I have

gained 4.8 lbs. of lean mass, dropped
31.2 lbs of fat mass, with a total body fat
percentage reduction of 14.58%!
Guillermo EscalanteUpland, CA
BEFORE
AFTER
BEFORE
My personal results were nothing less than

outstanding as I lost 15.1 lbs of body fat
(7.5% body fat) and gained 5.1 lbs of muscle
in less than 8 weeks!
Julie McKellWesley Chapel, FL

Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
AFTER
After only 8 weeks of using MaxxTOR,

I gained 5.8 pounds of lean muscle and
lost 10 pounds of body fat. Ive also lost
6.2% of body fat since I started!
Andy FidinoEugene, OR
BEFORE
AFTER
BEFORE
I gained 8.5 lbs. of lean muscle and lost

11.7% body fat. When I saw the results
of my In Body scans after only 8 weeks
of using MaxxTOR I was floored.
MAX RESULTS
Big Ben
Makes a
BIG
CHANGE
The Time Was Right
for Losing 120 Pounds
BY JESSICA WYLAND
FOR AS LONG as he can remember,

Ben Huntsman has been overweight.
In high school, he picked up the
nickname 'Big Ben.' Throughout his
early 20s, unhealthy eating habits and
a lack of exercise continued to take
its toll. At the age of 26, Ben weighed
383 pounds.
In October 2015, Ben saw photos
of himself taken on a recent vacation
with his wife. That was the last straw.
I remember looking at those pictures
and saying, I dont want to look like
this anymore, Ben said.
He walked into his local Max Muscle
Nutrition store in Placerville, California
for protein, supplements, and a meal
plan. He also joined a gym and started
working out five days a week one
hour per day of weight lifting and 30
minutes of cardio. He started each
workout with MLabs stimoVEX and
took in extra protein throughout the
day with MaxPro Elite.
I followed my meal plan exactly
how it was set up and was excited
to see that I lost six pounds of body
fat in the first week, Ben said. I
was hooked. Over the next year,
fitness became my passion and eating
healthy became easier and easier.
Motivated to turn everything around
for good, Ben began adopting a
mindset of positive living. The more
positive you are, the more you attract
other positive things, he said. When
I started this journey I was in a bad
place. I had lost my job. That could
BEN'S STATS
(Oct. 2015 to Nov. 2016)

Weight Loss:
383 to 260 lbs.
Body Fat: 52 to
25 percent
have been a big thing. I could have

let everything go south, but I turned
it into a positive. Instead, I enrolled in
the police academy.
Over the years, Ben had tried many
diets that never seemed to work. The
custom meal plan from Max Muscle,
Before
combined with his can-do mindset,

proved to be effective. Jon Meyer,
franchise owner of the Placerville Max
Muscle, described Ben as enthusiastic
and said the meal plan gave Ben
something much better than a diet. It
gave him a new lifestyle.
We made a basic, balanced meal

plan based on Bens workouts, Meyer
said. The change in him has been
amazing. He was super shy and
now hes confident and happy and
outgoing.
After one year of sticking to
his meal plan, supplements, and
workouts, Ben shed 120 pounds
with only 34 more to lose before he
reaches his goal. Bens wife, Kristie,
is impressed with her husbands
dedication and mindful approach to
healthy living. The couple is expecting
a baby at the beginning of 2017.
People say they dont have time,
but you have to make time, she
said. This is an important project
working on yourself. You have to
always be conscious of your goals.
Kristie said her husband has been
supportive of her health as well,
especially throughout her pregnancy.
When she was craving pancakes, he
searched the Internet for a proteinpacked pancake recipe to satisfy her
hankering and keep them both on
track.
For Ben and his wife, healthy eating
has become not only easy but also
empowering.
This has been a life-changing
experience and a real eye opener,
he said. If I would have known
how easy the nutrition side of losing
weight could be, I would have done it
years ago.
Before
REBECCA'S
STATS
Weight Loss:
157 to 116 lbs.
Waist: 33 to 25 in.
Size: 10 to 2
Body fat: 36 to
18 percent
Tips, Meals, and

Supplements
Supplements:
MaxPro Elite protein

Emerge
MLab's stimoVEX
Weight Loss Tip:
Avoid the little snacks. Food thats not in

your meal plan will add up and slow you
down.
Meal Plan:
Breakfast: Oatmeal and egg whites

Snack: nonfat Greek yogurt with MaxPro
protein mixed in
Lunch: Ground turkey with rice and
asparagus
Snack: apple and protein shake
Dinner: Chicken tacos with bell peppers
MS&F
When You Stop Being Lazy

How Rebecca Clare Lost 40 Pounds and Gained Control of Her Body
BY JESSICA WYLAND
Feeling tired all the time is something most parents understand. Rebecca
Clare, 47, is the mother of two children: a 21-year-old son in college and
a 10-year-old daughter at home. Rebecca works and keeps up with her
daughters busy schedule while her husband, Harry, is serving overseas
in the military. Daily life was hectic, and she was going back and forth
from the doctors office trying to determine just why she felt so exhausted
all the time. I did not feel well and I was overweight, Rebecca said.
Everyone kept telling me that at my age this is what happens, that you
have no control over your body.
Rebecca felt she had lost control. At just over 5 feet 2 inches, she
weighed 157 pounds and wore a size 10. Aside from her weight, Rebecca
felt lazy and tired every day. In

November 2015, she decided it was
time to take back control of her body
and her energy levels. She joined
Orangetheory Fitness. My first class
was horrible, she said. I thought I
was going to die. But I made it through
the class. I continued to go every
week. I started off at two days a week
and worked up to three days a week.
Soon Rebecca realized that exercise
alone would not be enough. When
Fernando Salas, franchisee of Max
Muscle Nutrition in Wesley Chapel,
Florida, came into her gym to talk
about nutrition and healthy eating,
Rebecca said she took copious notes.
Rebecca talked to Salas later to set
up a meal plan. She started using Max
Muscle proteins and supplements,
and from then on, the weight loss just
started happening. Rebecca learned
that she had to lose fat, not muscle.
She started to understand that this was
more than a phase this was going to
have be a new way of life.
Rebecca would have to give up
snacking on cheese and salami, and
break the habit of putting seven packs
of sugar in her coffee. But, she does
allow herself cheat meals on Friday
and Saturday nights. This is her time
to enjoy a nice, cheesy slice of pizza.
She also allows for a piece of chocolate
three times a week and a glass of wine
anytime she wants. I understand I
have to eat better, but I need to enjoy
my life too, Rebecca said.
As far as keeping up on her workout
schedule, Rebecca said she has to
do it first thing in the morning. She
tried afternoons, but as a parent she
is already packing so much into her
day that it would often not fit into the
schedule. She decided she would have
to go to the gym early and get it done.
As a result, she found she could go to
sleep earlier and get better rest. No
more staying up until 11 p.m. to watch
TV.
In one year, Rebecca shed 40
pounds. She decreased her body fat
from 36 percent to 18 percent and
went from a size 10 to a size 2. More
importantly, she said she feels great
and is much happier.
Her husband had this to say about
the transformation: The only words
that can possibly describe how I feel
are: blown away, said Harry Clare.
I remember the day she finally said,
enough is enough and she has never
looked back or questioned her drive

to reach the goal she set for herself.
Rebecca is truly inspirational and full of
life and even motivates those around
her to do better.
Rebecca said people come up to
her all the time to ask how she did it.
It takes hard work and dedication,
Rebecca said. I had to stop being lazy.
But, I want people to understand that
working out is great. You have to do
it forever. But, you have to eat right,

too.
Salas said that from day one, she
was focused on making a change. If
anyone asks him how Rebecca got into
such great shape, Salas said he gives
most of the credit to her. Shes been
very dedicated to her goals, he said.
You dont find that with everyone. Her
commitment shows in her results.
MS&F
Rebeccas Tips, Meals, & Workout Regimen

Her Favorite Words to Live by: Stop Being Lazy.
I used to go to work, come home, and just sit around. Everything felt like a chore.
Even to get in the car to go to the grocery store felt like an ordeal to me. It wasnt
just my weight. I didnt even get my hair done anymore. I didnt care what I looked
like. Finally, I decided to stop being lazy.
Daily Meals and Supplements:
5 a.m. (before workout): Emerge, BCAA, LiquiCarn

After workout: protein shake and cup fruit
Breakfast: egg whites, spinach, oatmeal
Snack: chicken breast, avocado, cup any vegetable
Lunch: chicken breast, cup rice, salad of any vegetable
3 p.m.: Emerge
3:30 p.m.: protein shake or protein bar
Dinner: chicken, any vegetable, avocado
9:30 p.m. (before bed): protein shake, 15 almonds or three egg whites and
avocado
Before Bed: LiquiCarn
Rebecca allows herself chocolate three times a week and a glass of wine a few
nights a week. For meals she loves, like pizza, she has cheat nights on Friday
and Saturday.
Workout Regimen:
Monday, Tuesday, Wednesday, Friday: One Hour

Thursday and Sunday: Rest
Saturday: 90 minutes
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MAX SPOTLIGHT
BY GUILLERMO ESCALANTE, DSC, MBA, ATC, CSCS, CISSN
The MaxxTOR Study Unveiled

IN MARCH OF 2014, I had started
getting ready for the 2014 NPC Junior
National Bodybuilding Championships
that would take place in Chicago in
mid June. With more than 14 years of
competition experience behind me, my
contest preparation strategy for diet,
training, and supplements was dialed in.
I was optimistic about this competition
year because just a year before I had
edged out Danny Hester (the current Mr.
Classic Physique Olympia champion) for
first place at the 2013 NPC Los Angeles
Bodybuilding Championships in the
Middleweight division.
While checking my emails one
morning in March of 2014, I saw
an email from Max Muscle Nutrition
about the MaxxTOR transformation
challenge contest. MaxxTOR, which
has phosphatidic acid (PA) as the main
active ingredient, was one of the few
supplements available on the market

that had 750 mg of PA in it. At the
time, a few peer-reviewed studies
had reported positive performance
enhancement effects on PA. In addition
to PA, I knew MaxxTOR also contained
other proven muscle-building ingredients
such as leucine and HMB. Hence, I was
eager to give MaxxTOR a try.
I purchased my first bottle of
MaxxTOR and entered the MaxxTOR
transformation challenge in April 2014.
I submitted my before pictures and
implemented nothing different in my
contest prep in terms of cardio, diet,
or supplements with the exception of
MaxxTOR. I was getting leaner on a
weekly basis, but this year I noticed
something different: the scale was
not dropping as drastically and I was
maintaining my strength despite the
caloric deficit and the increased cardio
I was doing. I noted I was actually

gaining muscle in the midst of an
intense diet and training program.
Eight weeks after starting MaxxTOR,
I had dropped from 195 pounds with
12 percent body fat down to 184
pounds with 4.5 percent body fat.
This was measured hydrostatically at
my work at the Human Performance
Laboratory at Cal State University,
San Bernardino. This equated to an
increase of muscle of 5.1 pounds
and a decrease in body fat of 15.1
pounds. Much to my surprise, my
transformation results were enough
to win the MaxxTOR transformation
challenge contest where I had the
opportunity to go to Max Muscle
headquarters and meet Max Muscles
President, Sean Greene, and Chief
Science Officer, Dr. Phil Harvey.
During our meeting, we discussed
the idea of performing a study using
the MaxxTOR supplement. Although
many testimonials from people all
over the country showed MaxxTOR
was effective, this is not considered
a strong level of evidence in the
scientific world. Max Muscles President
and Chief Science Officer really wanted
to test the product under a supervised
environment with more subjects in a
rigorous scientific study.
Shortly after the meeting, I
proposed the MaxxTOR study to the
Cal State University, San Bernardino
Institutional Review Board and we
conducted an 8-week training study
on 19 men and 18 women between
April of 2015 and June 2015. The
effects were quite impressive and
we presented different aspects of
the results at the 2015 Southwest
American College of Sports Medicine
conference and the 2016 International
Society of Sports Nutrition Conference.
We also published some results on the

males in the study in the prestigious
Journal of the International Society
of Sports Nutrition in an article titled,
The Effects of Phosphatidic Acid
Supplementation on Strength, Body
Composition, Muscular Endurance,
Power, Agility, and Vertical Jump
in Resistance Trained Men. The
summary of our findings can be found
on the table below. For a detailed
look at the results of the study, please
refer to the PubMed accessible study
here: https://jissn.biomedcentral.com/
articles/10.1186/s12970-016-0135-x
What is PA Exactly?
In order to understand how PA
works, you must know what it is. PA
is made up of two fatty acids bonded
to a phosphate group; it is known
as a phospholipid. It can be derived
from various sources such as soy
and eggs. However, a study showed
that soy-derived PA (which is where
MaxxTORs PA comes from) is the most
Dr. Guillermo Escalante and Dr.

Phil Harvey at the 13th Annual
Conference of the International
Society of Sports Nutrition in
Clearwater Beach, FL presenting
findings from the MaxxTOR study.
effective at activating the pathway

responsible to stimulate muscle protein
synthesis. If muscle protein synthesis
is stimulated, the body can then gain
more muscle and get stronger.
If you are looking for a supplement
to help increase your muscle mass
and strength while helping reduce
your body fat, give MaxxTOR a try.
Make sure to follow the recommended
dosage guidelines. A recent
study showed that lower doses of
phosphatidic acid may not yield the
same results. Remember, this product
works well for women as well as men.
It also does not affect cardiovascular
risk factors such as blood pressure,
triglycerides, or cholesterol. MS&F
Results Summary of the 8-Week MaxxTOR Training Study

Variable Tested
MaxxTOR Group
(8 subjects)
Placebo Group
(10 subjects)
Bench Press Strength
Increased 33.9 lbs
Increased 15.2 lbs
Leg Press Strength
Increased 128.1 lbs
Increased 64 lbs
Lean Body Mass
Increased 4.1 lbs
Increased 1.8 lbs
Fat Mass
Decreased 3.3 lbs
Decreased 1.1 lbs
Thigh Muscle Mass
Increased 0.6 lbs
Increased 0.4
Power
Increased 91.9 Watts
Increased 49.3 Watts
Summary
Using MaxxTor significantly
improved bench press strength,
leg press strength, and lean
body mass more compared to a
placebo. Trends toward less body
fat, more thigh muscle mass, and
increased power were also noted
comparing MaxxTOR to
the placebo group.
MAX IMAGE
GUY PICKS
UPGRADE YOUR HOME GYM
Having a way to work out at home is a must for your health and fitness because, lets face it, youre not always going
to make it to the gym and Mother Nature doesnt always provide the best conditions for outdoor conditioning. Weve
rounded up six great additions to your home gym that will keep you moving all year long. BY ABBY HOEFFNER
FLIP OUT
ROPES OF DESTINY
Increase strength and agility at home with the

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handles and ropes of different weights are the secret!
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Tight on space and

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ROLL THE PAIN AWAY
Relieve pressure and recover

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ROW, ROW, ROW YOUR BODY
Handsome enough to be a conversation piece, the

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When regular
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PROMOTES FREE TEST LEVELS UP TO 98%!
WHAT MEN ARE SAYING ABOUT 2TX:

After just a couple of weeks of consistent 2TX, my
energy began to really pick up and it showed in the gym,
the mirror and in every part of my life. It has helped to
raise the life vitality bar back up to where it used to be.
Steve Wright,
54 Years Old Newport Beach, CA
I have more strength, more energy, more endurance
and more drive! If you are a man over 40, youve got to
try 2Tx today! It is a real shame that I didnt discover this
product earlier in life!
Chris Johnston,
50 Years Old Stockton, CA
BEFORE you resort to prescription medication,

try 2TX for a natural solution that really works!
My life was forever changed when I was introduced to

2TX. I began my journey down to to a lean 177 lbs. from
my original weight of 245. My energy levels, stamina, sex
drive and self esteem are better than ever before.
Duane Franzen,
39 Years Old Cordova, IL
I was suffering from mid-day fatigue, low energy and
difficulty concentrating. I then decided to try 2TX and
within a month my energy and focus was up and I was
leaning out while increasing muscle tone.
George Summers,
49 Years Old Fort Collins, CO

FFind us on:
What's in the bag?
MAX IMAGE
Conceal
Use a generous dab of NYX Studio

Photogenic Concealer in the shade
closest to your complexion under
the eyes and on blemishes to give
the illusion of a weeks worth of the
recommended 8 hours of sleep a
night. $4.99, Target
Contour
Make those cheekbones pop and

sculpt your nose with the NYX
Wonder Stick. Easy to apply and
super portable, its a must-have for
every potentially selfie-worthy night
out. $12.29, Ulta Beauty
Blend
Merge your contour and concealer

into seamless transitions with a
Beauty 360 Blender Sponge, $5.99,
and ELF Small Stipple Brush, $4.
Both available at Walgreens
Add Drama
Outline your eyes with NYX Jumbo

Eye Pencil in Black Bean, which we
love for its silky application, $4.59.
Then apply Revlon Colorstay eye
shadow from the Siren palette,
a beautiful collection of plumy
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Dont Forget the Lips
Give lips a kissable, rosy glow that

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Its 2017 and if we know anything, its that last minute

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a Beauty Go Bag. Unlike traditional go bags geared to get
you through a three-day Armageddon, this kit is packed
with drugstore deals that can take you from drab to redcarpet-ready at the drop of a meet-me-in-15 text.
BY ABBY HOEFFNER
Max High Performance Tank Top

High Performance
Viscos/Lycra (buttery soft)
Available in Black & Slate Grey
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Max Legging
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New Max Athletica High Performance Wear

now available at Max Muscle stores nationwide
or online at www.maxmuscle.com
Team Max Athlete Leah Ward. Photo by MJR Photography.
Find us on:
ULTRA PREMIUM MULTI SOURCE PROTEIN!
IN
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AILA
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OW
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FLAV
SCIENCE ALERT - THE SECRET BEHIND POSITIVE NITROGEN BALANCE
Single source proteins are quickly absorbed into the bloodstream,

and provide only a short period of what is referred to as positive
nitrogen balance. This is the optimal state for muscle growth and
recovery. Even the highest quality whey isolate only maintains
positive nitrogen balance for a little over an hour. This can be
beneficial in some cases like immediately before or after a workout
but is not the most effective way to build lean muscle over time.
Multi-source protein blends have been clinically proven to be
superior to single source proteins because they elevate and maintain positive nitrogen balance for a much longer period of time
which equates to more lean muscle growth and better recovery.
maxpro Elite, is the ultimate multi-source protein, containing the
ideal ratio of the highest quality protein sources proven to provide
optimal muscle protein synthesis, promoting greater nitrogen
retention and superior results.
Promotes More Nitrogen

Retention Than Regular Whey**
HOURS
7
6
5
4
3
2
1
Multi-Source
Proteins in
maxpro ELITE
Regular
Whey
Protein
There is a reason why maxpro has been the bestselling protein in

the Max Muscle chain for the past 25 years; because it works! The
new & improved maxpro Elite formula leverages the success of the original with an even better formula.
Available in 2lb and 4lb sizes in Blueberry, Chocolate Cake, Chocolate Malt, Chocolate Mint,
Cinnamon Roll, Cookies n Cream, Natural Vanilla, Orange, Peanut Butter Chocolate, Smores,
Strawberry Banana Smoothie, Vanilla Ice Cream, Pumpkin Spice and Egg Nog.
Stop in your local Max Muscle store today for a free sample!
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
References:
1. Ziegenfuss TN, Landis J. Protein. In: Antonio J, Kalman D, Stout JR, Greenwood M, Willoughby DS, Haff, GG, eds. Essentials of Sports Nutrition and Supplements. Totowa, NJ: Humana Press, a part of Spring Science+Business Media, LLC, 2008:251-266.
2. Tipton KD, Elliott TA, Cree MG, et al. Ingestion of casein and whey proteins results in muscle anabolism after resistance exercise. Med Sci Sports Exerc. 2004 Dec;36(12):2073-81.
3. Reidy PT, Walker DK, Dickinson JM, et al. Protein blend ingesting following resistance exercise promotes human muscle protein synthesis. J Nutr. 2013 apr;143(4):410-6.
4. Boirie Y, Dangin M, Gachon P, et al. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci USA. 1997;94(26):14930-14935.
MAX NUTRITION
Optimize
Your
Metabolism
BY LARUE V. GILLESPIE
YOUVE PROBABLY HEARD at some point that you need to boost your
metabolism, but what exactly is your metabolism? In a nutshell, metabolism refers
to all the chemical processes your body employs to convert food, water, and fat
stores into energy so that your body can run properly and maintain health.
Imagine what a metabolism fed a
steady diet of over-processed carbs,
fatty foods, and minimal water would
do? Kind of like putting sludge in your
car's gas tank, right? You wouldn't
do that because you'd be off to the
mechanic in a hurry! For your car
engine to run smoothly, you have to
put quality fuel in it at all times.
To keep your metabolism in tip-top
shape means providing your body with
the best nutrients and making sure it
burns its own fat stores for energy as
well. And, you have to stay hydrated.
Not only will your body's systems run
smoother, but youll be healthier, have
more energy, and for those who have
been naughty to their bodies for too
long you will shed weight, too.
If you are feeling sluggish and
youve noticed the pounds packing on,
especially after the holiday season,
here are some nutritional tips from
the experts on how to optimize your
metabolism.
1. Start Your Day with Lemon

Water. Erin Clifford, a Chicago-based
Holistic Wellness Coach, said, by doing

this you will ignite your metabolism
immediately. Lemons help to increase
your metabolic rate, which allows you
to burn more calories and store less

fat, she said. Add a pinch of cayenne
pepper and Himalayan salt to power up
the fat-burning processes even more.
2. Eat a Protein-Rich
Breakfast within the First
Hour of Waking. This basically
jump-starts your metabolism by

sparking thermogenesis (the metabolic
process of digesting and transporting
food). By including a protein-rich
source, such as eggs, protein powder,
plain Greek yogurt, or raw nut butter,
your energy levels will stay up and you
will be satisfied until it is time for your
next meal or snack, Clifford said.
3. Drink Cold Water Throughout the Day. According to Rene
Ficek, a registered dietician based in

Seattle, Drinking enough cold water
throughout the day can actually raise
a metabolism by around 50 calories
per day, she said. Researchers believe
the increase may come from the work
it takes to heat the water to body
temperature. Another reason to drink
more H2O? A University of Utah study
found that those who drank eight to
12 glasses a day burned more calories
than those who only had four.
Using hot spices in

your cooking can rev
up your metabolism
by as much as
25 percent!
4. Dont Go Below 1,200

Calories. Cutting calories too much
can actually have the opposite effect

of weight loss. Cutting calories to
below 1,200 calories per day can put
the brakes on your metabolism as the
body slows down its processes in order
to conserve energy, Ficek warned. It
is necessary to eat enough calories to
at least match your resting metabolic
rate (RBM). To discover your resting
metabolic rate, find a Max Muscle
Nutrition store near you that has an
InBody Scan machine. It will accurately
tell you your RBM, as well as your
body composition (fat vs. lean muscle
mass), and much more! Also, keep
in mind: if you're restricting calories,

make sure you have a cheat meal once
a week to boost your metabolism and
your happiness factor!
5. Spice It Up. One of the best
ways to satiate your appetite and

boost your metabolism is by making
the most of spices and herbs, said
Joey Thurman, a health, fitness, and
nutrition expert, and the creator of
The Lifestyle Renovation. He suggests
using cayenne pepper, chili pepper,
habanero, and other hot spices to rev
up your metabolism by as much as 25
percent. Bonus, the capsaicin found
in cayenne pepper, is a blood thinner,
WHAT ABOUT
FAT BURNERS?
A good weight-loss program should focus on nutrition first

and exercise second. Only then can a fat burner truly be
beneficial, said Scott Herkes, who owns two Quad Cities Max
Muscle Nutrition stores (one in Iowa and one in Illinois). A fat
burner should be viewed as a tool to help accelerate fat loss,
not as a panacea for weight loss.
According to Herkes, fat burners are not all created equally.
Some reduce appetite while others are thermogenic and
increase feelings of energy and warmth to help you burn
more calories (meaning they are boosting your metabolism).
He said its important to speak with a certified nutrition expert
to make sure you get the proper fat burner to match your
lifestyle and preferences toward stimulants.
Max Muscle Nutrition has a full array of products to help
enhance fat burning. To find out more about these products,
visit your local Max Muscle Nutrition and speak with a
Certified Fitness Nutrition Coach!
which can prevent blood-clotting

diseases and is an anti-inflammatory
for pain management. It can help
save your life, he said.
6. Swap Out Toxic Fats

for Natural Ones. Catherine
Shanahan, MD, author of Deep

Nutrition (MacMillan Publishers), and
science consultant to the L.A. Lakers,
said bad fats (those that are refined,
bleached, and deodorized) are lurking
everywhere. Bad fats include canola,
corn, cottonseed, soy, sunflower,
and safflower. These fats work their
way into foods that people think are
healthy, like protein bars, granola,
and gluten-free snacks, she said. The
problem is these substandard fats
increase inflammation in your body,
which makes it hard for the brain to
communicate clearly to the rest of
the body. Poor communication breaks
down the metabolism process and
inhibits the body's ability to use fat
stores for energy. Consuming toxic
fats will deregulate your appetite,
making you hungrier and more tired so
you eat more and exercise less, she
explained. Good fats, such as avocado,
coconut, olive oil, and omega 3s,
promote healthy fat burning and helps
your body use its own fat stores for
energy.
7. Reduce Carb Intake. Nutrition

experts differ in their opinions about
how many carbs you should eat each
day. But there is no question about
good carbs vs. bad carbs. Overly
processed foods like chips, crackers,
candy, soda, etc. are bad carbs, a.k.a.
the sludge in your gasoline tank. Whole
grains, oatmeal, brown rice, sweet
potatoes, etc. are good carbs. But
still, carbs are very easy to overeat,
Shanahan said. Its not that they are
evil or we dont need any of them in
our diet, but they can be addicting.
She suggests keeping your carb intake
to less than 50 to 100 grams a day
so your body can use fat stores for
energy. She also suggests getting your
carbs in the evening so your glycogen
stores (which she refers to as little
suitcases) are packed and ready to go
for the next days events.
8. Try Intermittent Fasting.
Contrary to popular belief, some

experts suggest that eating every three
to four hours might actually hinder
some individuals. If your current diet

of eating five to six small meals a day
isnt working as well for you anymore,
intermittent fasting might help. Try a
detox day once a week where you
only drink water and green smoothies.
Or try skipping lunch every so often
so you can have a larger breakfast or
dinner. When you dont eat lunch,
youre teaching your body to tap into

fat stores for energy, Shanahan said.
Worried about the hunger pains? Stay
busy, chew some gum, or drink more
water. No pain, no gain its kind
of the same with your metabolism,
she said. Youve got to exercise your
metabolism for it to work efficiently.
MS&F
Other Ways To Boost

Metabolism for Fat Loss
According to Alan Hopkins, MD, Medical Director of Texas Metabolic Centers in

Austin, TX, weight loss is not just a calorie thing, but a hormonal thing. Stress, sleep
problems, and the typical Western diet lead to significant hormone abnormalities,
he said. These hormones, principally, insulin, produced by the pancreas, and
cortisol, produced by our adrenal glands, are fat-fertilizers. When present in excess,
the bodys metabolism is disrupted, leading to feelings of fatigue and irritability, and
ultimately, weight gain. Here are some tips to help regulate hormones, which will
help boost your metabolism to burn more fat throughout the day.
Get More ZZZs. Lately, we keep hearing the benefits of sleeping
more, but are we really listening? Sleep deprivation reduces
alertness, increases your risk for disease, messes with your
hormones, and worse, increases weight gain. Whereas, proper
sleep allows for essential hormones to reset and function
optimally, explained Dr. Hopkins. One example, he said, is
cortisol, which is the get-up-and-go hormone that's typically
excreted at low levels while you sleep. If you have trouble
sleeping, cortisol will elevate. Increased levels of cortisol mean
increased levels of insulin, which ultimately leads to abdominal fat
storage. Ugh! So aim for eight hours of sleep each night.
Reduce Stress in Your Life. Stress boosts cortisol, which stores
body fat and reduces your metabolism. Get this: a study published
in Biological Psychiatry showed that when women experienced
stressful events before a high-fat meal, their metabolisms slowed
way down and it took their bodies much longer to burn calories
and fat. Yikes! So, reducing stress is very important, but not with
comfort foods. Find a more productive way to de-stress like
yoga, meditation, or even a hot bath, suggested Ilana Muhlstein,
a registered dietician who is working with A&Es hit show, Fit
to Fat to Fit. Whatever you do, make sure that you never ever
stress eat, because that just makes everything worse, both
physically and emotionally.
Try HIIT Workouts. High Intensity Interval Training is becoming
wildly popular because you can exercise in a shorter amount of
time and achieve greater benefits than you would from a steady,
longer workout. When muscles are stimulated through vigorous
exercise such as HIIT, it releases hormones that help build more
muscle mass, said Steven McDaniels, director of fitness and
athletics at Beacon College in Leesburg, Florida. Building muscle
mass is crucial in that the more muscle you develop, the more
calories youll burn and the faster your metabolism will run,
even while you are at rest. He explained that traditional cardio
at a steady pace might be a great way to get in some physical
activity, but it is not a great way to rev up metabolism.
When Itt Comes to Weight

Whe
Weigh Loss, I Want Something
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ThermX 2.0 Advanced 3 Stage
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ThermX 2.0 is a modern fat burner that raises
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This unique formula contains 3 proprietary blends
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fat loss, thermogenic activity, appetite management, water loss, focus and extreme energy.
The proprietary blends have been masterfully
formulated to contain scientific and
research-based ingredients in efficacious doses.
These ingredients work synergistically with each
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Learn more about ThermX 2.0 and other Max
Muscle products online at maxmuscle.com
Available at:
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
*No Initial Franchise Free and No net royalties for first 12 months upon qualification. Limited Time offer. This information is not intended as an offer to sell, or the solicitation of an offer to buy, a franchise. It is for information purposes only. A franchise offer may only
be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states. MMSN is currently registered in all states.
MAX RECIPE
Essential Food
Habits for Fit
SUCCESS
STORY & PHOTO BY SUSAN IRBY
A REFRESHING start to the new

year means cleaning up old, tiredout fitness and food habits and
welcoming a new perspective on
your health while keeping specific
goals in mind. Some of the best
ways to achieve life-changing goals
is to have accountability, set smaller
achievable goals, and track your
progress both in the areas of
fitness and food.
1. Eat Lean Protein at Every

Meal: Protein repairs and strengthens
muscles and promotes fat burning.
Choose light, lean proteins prepared in
easily digestible ways such as broiled
or poached fish and slow roasted
chicken or turkey, and limit slowedcooked red meats to once per month.
3. Choose Simple, Easy Meals:

Do you eat out because you dont
want to cook? Whether you love to
cook or not, there are endless outlets
to find simple, easy recipes using
few ingredients. Pre-plan your meals
and choose simple recipes that are
satisfying and on target with your
health goals.
4. Go For Fiber-Filled Carbs: It
has been said before: Not all carbs
are created equal. Carbs are not
the enemy; the types of carbs are.
Emphasize high-fiber, vegetablebased carbs such as broccoli, Brussels
sprouts, asparagus, spinach, kale,
and choose fiber-friendly starches like
sweet potatoes and quinoa. MS&F
INGREDIENTS
2 Tbs coconut oil

3 lbs. boneless skinless chicken breasts
2 cloves garlic, roughly chopped
2 medium jalapeno peppers, seeded and
diced
1 cups wild rice
2 cups low sodium chicken broth
1 quarts water
2 Tbs dried oregano
2 bay leaves
cup lime juice
2 tsp black pepper
1 tsp sea salt
6 Tbs chopped fresh cilantro leaves
8 ounces goat cheese, crumbled
1 avocado, halved and sliced
DIRECTIONS
1. Preheat slow cooker and add coconut
oil. Layer in chicken, garlic, jalapeno, wild
rice, chicken broth, water, oregano, bay
leaves, lime juice, pepper, and salt. Cover
with lid and slow cook for 4 hours over
high setting.
2. Shred chicken using two forks, spoon
into a bowl and top with cilantro, goat
cheese, and avocado.
NUTRITION INFORMATION
Serving size: 1 cups

655 calories, 28g carbs, 63.8g protein,
31.5g fat, 14.5g sat. fat, 4.5g fiber, 1.8g sugars,
605 mg sodium, 731 mg potassium
ABOUT THE AUTHOR: Susan Irby is a Certified Fitness Nutritionist and food healer, award-winning network television and radio personality, and the creator of The Bikini Chef brand, its recipes and content,
which promotes "figure flattering flavors." She has penned nine books and just ran her first marathon at age 50! Visit Susan online at thebikinichef.com, susanirby.com and bikinilifestyles.com.
Copyright Susan Irby, the Bikini Chef 2017
Did you know that it is impossible to

exercise away a poor diet? Consistently
making poor food choices hinders not
only your waistline, but your health
overall. Maximize your fit weight
success this year by taking these four
actions:
2. Cut the Sauces (and the bottled

salad dressings): Most sauces
are made with one or more of the
following: unnecessary fats, dairy,
sugars, and excess sodium. Worse,
bottled dressings usually contain
chemical additives and preservatives.
Reserve sauces for special occasion
dining out and skip for everyday, athome meals.
Slow Cooker
Jalapeo Coconut
Chicken (Serves 8)
NEW!
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With a BOLD NEW LOOK and REFRESHING
NEW FLAVORS, Max Liqui-Carn is a delicious
tasting liquid concentrate containing 1250 mg of
active L-Carnitine to support metabolism and help
you efficiently burn fat while at the same time
providing energy for muscles during exercise.
L-Carnitine provides benefits for athletes by
optimizing performance, delaying the onset of
fatigue and improving recovery time. Other
applications of the effectiveness of L-Carnitine
include promoting cardiovascular health, brain
wellness, healthy aging and male fertility.
Find us on:
NOW IN 3 FLAVORS! FFruit Punch,

Lemon Lim
Lime A
AND Orange Fizz
MAX NUTRITION
10
BY KAREN MORSE, MPH
#FOODGOALS
HAD ENOUGH of the

cleanses and diets du
jour that dont lead
to lasting results?
Throw away that
quick-fix mentality and
look ahead this year
to creating lifestyle
changes that will have
you eating and feeling
healthier in no time. Try
these 10 easy ways to
kick off new, healthy
eating habits in 2017.
GO GRASS FED.
If you are a beef eater,

then surely youve noticed
the many food labels
when browsing the meat
department. One such
label is grass fed,
which is used by
sustainable farms who raise cows
that graze on grasses and other
forage resulting in a healthier,
higher quality meat.
According to experts at the
Mayo Clinic, the nutritional
benefits of sustainably-raised meats
include higher levels of heart-healthy
omega-3 fatty acids, more antioxidants like vitamin E and betacarotene, and less total fat per pound than factory-farmed meat.
While it may be a little more expensive to buy, in addition to a better
quality product you are also supporting farmers who treat animals
humanely and whose practices benefit the environment.
CHOOSE
A BETTER
CARB.
Carbohydrates are a
critical macronutrient
necessary to keep
your body energized.
Instead of eliminating
this major food
group, choose better
carbs (aka complex carbohydrates) such as
fiber-filled black beans, whole-grain pasta,
and oats. Or look for new, healthier choices
like this one from Explore Cuisine (ExploreCuisine.com). Bonus, you get
20-25g of protein and 11g of fiber per serving with this product!
In addition to helping you maintain a healthy weight, the National
Fiber Council asserts that fiber helps keep your blood sugar levels in
check, lowers cholesterol, and promotes a healthy digestive system. Eat
a wide variety of these high-fiber foods to ensure you are getting both
soluble and insoluble fiber in your diet.
OPT FOR HEALTHIER FATS.
Dont pass on fat altogether. While youve

been conditioned to think of fat as a bad
word, your body needs fat to function
properly. Fat-containing foods help your
body absorb essential vitamins A, D and E
and are important for the brain and nervous
system.
The Academy of Nutrition and Dietetics
encourages us to swap out saturated fats
and trans fats like partially hydrogenated
vegetable oil and reach for
unsaturated fats such as olive
oil, avocado oil, omega-3rich salmon, and nuts like
walnuts and almonds.
These healthy fats will
keep you feeling satisfied
after meals, and youll be
less likely to overeat later.
GET 'BACK TO BASICS'

WITH COFFEE.
Thanks to our friendly

neighborhood barista, our morning
joe has gotten completely out of
hand in the calorie department.
A medium-sized mocha frappe
boasts over 400 calories when
made with whole milk and topped
with whipped cream.
Instead of blended drinks with added sugar, ask for
a regular drip coffee, which actually has more caffeine
per ounce than a blended drink. Add your own lowfat milk, unsweetened almond milk, or all-natural
sweetener such as Stevia to your liking.
Youll be surprised when your late-morning blood
sugar slump vanishes, and your waistline will thank
you, too.
THROW IN MORE VEGGIES.
A 2015 report from the U.S. Centers

from Disease Control and Prevention
found that less than 9 percent of
Americans eat the recommended 2-3
cups of vegetables per day. Yikes!
Boost your veggie intake by finding
ways to sneak veggies into more of
your usual meals, and keep frozen
vegetables on hand to make life easier.
Add a cup of cooked broccoli or spinach to your morning
scramble or homemade pizzas. Instead of pasta, pick up
a vegetable spiralizer and make veggie noodles from
zucchini, squash, or asparagus to go with your favorite
Bolognese. Stir green peas into macaroni and cheese. Be
creative the options are endless!
6
7
8
10
TRY NEW MEATLESS OPTIONS.
If you havent jumped on the Meatless Monday bandwagon, a health

initiative created in 2003 that has gained momentum in over 40 countries,
give it a try!
You dont have to settle for plain tofu or bland veggie burgers. Food
manufacturers and chefs are coming up with all sorts of delicious ways to
serve up alterative protein sources such as chickpeas and other legumes,
as well as savory shiitakes and other fungi.
Give it a try! Your taste buds (and possibly your ticker) will thank you.
TRY NEW GREENS.
PICK A BETTER
PACKAGED SNACK.
Packaged snacks are convenient,

but many are loaded with sodium
and added sugar two things
Americans are consuming in
way-too-much excess according
to the 2016 federal Dietary
Guidelines for Americans.
Dont pass on the
convenience of a packaged
snack, just look for better options
such as raw or unsalted cashews
and almonds. Instead of regular,
salty potato chips, opt for
healthier veggie or bean chips
for an extra bit of filling fiber.
For sweeter options, try
applesauce singles with no
added sugar, low-sugar, singleserving instant oatmeal, and
graham crackers made from
whole grains.
PASS ON JUICE.
Skip the morning glass of OJ, and youll

save about nine teaspoons of sugar. While
the sugar is natural and not added to most
juices, you just arent getting the same
amount of nutrients as if youd eaten the
fruit itself say nutrition experts at the Mayo
Clinic.
Instead of sipping your fruit, opt for a glass of water
and peel and eat a couple of mandarin oranges or a cup
of berries at breakfast time. Youll maximize the amount
of fiber and other nutrients the fruit has to offer and may
find that you stay satisfied until lunch time.
First it was kale, then seaweed

reigned supreme. The latest food
trend is inspired by the industrys
interest in avoiding food waste,
which according to the United
States Department of Agriculture
is about 31 percent of the
available food supply. Dont be
surprised when you start to see
interesting menu items featured
in 2017 like beet and turnip
greens, as well as carrot tops.
Channel your inner eco god
or goddess at home by roasting
sliced broccoli stems, adding
celery leaves to mixed salads,
and re-sprouting used onion or
garlic bulbs. Youll do good for
the environment and save a few
dollars at the grocery store to
boot.
EAT AT HOME MORE OFTEN.
Even if you try to order healthy at a restaurant,

youll never have the same amount of ingredient
control (aka fat and calorie control) when you
eat out that you have when cooking yourself.
If cooking is new for you, pick one or two
nights each week that youll try a new recipe.
Check Pinterest for healthy versions of your
favorite dishes, and dont forget to make a list
before heading to the grocery store to avoid buying things that youll never
use and overspending.
The winter months are the perfect time to try slow-cooker recipes,
too. Your efforts will likely result in a healthy meal thats also easy on the
monthly budget. Turn to page 50 in this issue for a delicious slow
cooker recipe! MS&F
SCIENCE ALERT - THE SECRET BEHIND CONJUGATED LINOLEIC ACID
REDUCE
BODY
FAT
WHILE INCREASING LEAN MUSCLE MASS?
Max CLA from Max Muscle Sports Nutrition (MMSN) contains ultra premium conjugated linoleic acid (CLA).
CLA is a polyunsaturated fatty acid (PUFA) and a unique isomer or special type of omega-6 (linoleic acid)
fatty acid and, as the name implies, the double bonds of the linoleic acid are conjugated. Conjugated linoleic
acid is naturally found in beef, dairy products like milk, eggs, butter, yogurt, and many cheeses. Additionally,
modern processing methods of meats and dairy have reduced the levels of CLA in these foods and due to
low fat diets people eat fewer CLA rich foods. Supplementation is the only effective way to achieve healthy
CLA levels and works best when combined with a sensible diet and regular exercise program.
A number of studies have demonstrated that CLA reduces fat mass, while increasing lean body mass2. A recent
human study investigating the effect of 4.2g CLA/day in
53 normal healthy individuals led to a significant decrease
(3.8%) in body fat compared with individuals not taking
CLA3. In addition a study in obese and overweight populations demonstrated that at least 3.4 g CLA/d for a
period of 12 weeks was necessary to see a significant
reduction in body fat1.
DUAL ISOMER
FORMULA!
KEY FEATURES
Dual Active Isomer Formula of
Conjugated Linoleic Acid (CLA)
Ideal 1:1 ratio of cis-9, trans-11 to
trans-10, cis-12 isomers
Ultra Premium Quality
Max CLA is derived from specially modified safflower oil
to provide the highest levels of the two active CLA
isomers; cis-9, trans-11 and trans-10, cis-12 in the
preferred 1:1 ratio. CLA is a fat (lipid) component of cell
membranes and found in breast milk. One of the best
ways to get your CLA is through Max CLA.
Find us on:
1. Blankson H, Stakkestad JA, Fagertun H,Thom E, Wadstein J, Gudmundsen O.Conjugated linoleic acid reduces
body fat mass in overweight and obese humans. J.Nutr. 130:2943-2948 (2000).
2. Roche HM, Noone E, Nugent A, Gibney MJ. Conjugated linoleic acid: a novel therapeutic nutrient? Nutr. Res.
Rev. 14:173quot;187 (2001).
3. Smedman A,Vessby B.Conjugated linoleic acid supplementation in humans - Metabolic effects. Lipids
36:773quot;781 (2001).
MAX SCIENCE
YOUR ANSWER
TO FAT LOSS
Losing weight can be as easy as 1-2-3
thanks to Max Muscle Nutrition's
innovation in the fight against fat.
BY MATT COOPER, CFNC
NOTHING WORTH HAVING comes easy. Health and fitness is no

different. Going from neutral (or worse) to healthy and getting in shape
requires a dedication to a lifestyle change. This means managing a
proper balance of exercise, rest, and nutrition. For many, identifying an
end goal often coincides with weight loss, or fat loss, more specifically.
But that doesnt mean the process has to be excruciating, or that you
have to do it without any help. Heres where Max Muscle Nutrition comes
in to play. In order to address the weight loss goals of many across the
nation, the team at Max Muscle Nutrition has formulated the Total Weight
Loss System. This unique body renewal kit serves as a complete weight
management solution, effectively targeting fat loss in three major ways.
The Total Weight Loss System offers a complete and easy-to-use solution
for success. It consists of three comprehensive products called Burn,
Control, and Lose. Each product contains key ingredients that have been
carefully selected for their scientific evidence, quality, and to be safe and
effective for targeted weight loss. These three products, taken together on
a daily basis, are the most powerful and effective products available as your
Total Weight Loss System.
How Does It Work?
BURN is your metabolic igniter. Burn is a thermogenic, effectively

ensuring that you are burning as many calories as possible on top of the
natural calories the human body burns via basal metabolic rate (baseline
calories burned at a resting state), activity level, and the thermic effect
of food (calories burned via food

breakdown). The key features of Burn
are the carefully selected ingredients:
caffeine, L-carnitine, Gynostemma
pentaphyllum, cayenne pepper extract,
amla extract, yohimbine, evodiamine,
and vinpocetine.
Caffeine enhances fuel partitioning
and provides effective thermogenic,
metabolic, and fat utilization benefits
in humans. Yohimbine is an extremely
potent alpha-2-adrenergic antagonist
that stimulates fat release from deep
fat stores. L-carnitine is essential
to transport fatty acids from the
breakdown of stored fats into the cell
mitochondria to be burned for energy,
effectively burning fat at a cellular
level. The body cannot burn a single
molecule of fat without L-carnitine.
Gynostemma pentaphyllum has
a wide range of beneficial
effects on glucose and lipid
processes in the body.
Burn also boasts
antioxidants and vitamin
C in its potent formula.
Evodiamine is a unique
compound with antiobesity effects. Vinpocetine
enhances circulation and
improves oxygen utilization
for support of fat use as
energy, in addition to
carrying some antioxidant
properties. Pantothenic
acid and chromium
have been added to
support and maximize
As with any
fat metabolism and
weight-loss
oxidation.
program, you
must balance
CONTROL has been
the use of
specifically formulated
supplements
to suppress hunger.
with a healthy
The ingredient that
diet, incorporate
drives the effectiveness
exercise, and
of this product is
make necessary
Slimaluma. Slimaluma
lifestyle
is a patented extract
changes.
of the Caralluma fimbriata plant,

successfully supplemented as a
natural appetite suppressant in India
for centuries. Clinical trials have now
proven its safety and effectiveness
to suppress hunger, reduce body
weight and body fat, and reduce waist
and hip circumference. To complete
this formula, Control also contains
Gymnema sylvestre, green coffee bean
extract, green tea extract, rhodiola
rosea extract, and hoodia gordonii for
Furthermore, this three-product body

renewal kit serves as a unique method
to assist in managing a healthy weight,
metabolism, and digestion.
Health enthusiast, Terry Goetze,
36, of Napa, CA, is a fan of the
product, and recommends it to his
friends and family looking to get
leaner and healthier. I love how it
takes the guess work out of weight
loss supplementation, said Terry.
Terry also believes the multi-tiered kit
"The Total Weight Loss System is almost like hitting

your fat loss goals with different punches, from
different directions, like a boxer would." Terry Goetze, 36
blood sugar control, fat loss, energy,
and appetite suppression, respectively.
LOSE is designed to define and tone
with the specific effect to promote
the removal of intestinal waste and
provide cleansing the gastrointestinal
tract and promote water loss. Lose is
a non-invasive cleanser, unlike many
unnecessarily intrusive formulas
available on the market. Lose contains
10 natural botanicals, driven by
cascara segrada and senna, to support
intestinal health and regularity. Max
Muscle also added a comprehensive
array of standardized plant-based
ingredients, including psyllium, uva
ursi, dandelion, aloe vera, turkey
rhubarb, fennel, and horsetail. These
ingredients promote a variety of
benefits, including, but not limited to,
digestive health, cleansing, and diuretic
effects. The natural herbs in this
formula have been carefully selected
based on their overall safety and
effectiveness.
Who Is It For?
The Total Weight Loss System is

designed for anyone looking to lose
weight and decrease body fat mass.
provides prospective users a chance

to get assistance in their goal in
multiple fashions. The Total Weight
Loss System is almost like hitting your
fat loss goals with different punches,
from different directions, like a boxer
would. The formula tackles weight
management from a variety of angles,
including fat burning, cleansing, and
appetite squashing!
Its absolutely true. Burn serves
as a thermogenic and metabolic
management formula. Control keeps
cravings in check, and Lose acts as
a cleanser and detoxification agent,
ridding the body of excess bloat
and water retention, while removing
wasteful ingredients from the digestive
tract. I recommend the Total Weight
Loss System to my clients who want
to lean out, especially those who
want a kick-start program to follow,
said James Burchell, co-owner of Max
Muscle Nutrition North Bay.
There is more to overall health and
results, of course, said Burchell, but
the system provides a major positive
step in the right direction. It really does
kick your fat loss results into gear!
MS&F
MAX SCIENCE
SCIENCE PULSE
The latest news on the power of key supplements to boost

sports performance and safeguard your health.
BY PHIL HARVEY, PHD, RD, FISSN, FACN
Whey Protein Lowers Blood Pressure

and Reduces Cardiovascular Risk
Researchers from the University of Reading, U.K. investigated whether
intact milk proteins lower 24-hour ambulatory blood pressure (AMPB)
and other risk markers of CVD. Forty-two subjects participated in a
double-blinded, randomized, 3-waycrossover, controlled intervention
study. Participants were randomly assigned to consume 2 28 g whey
protein/d, 2 28 g Ca caseinate/d, or 2 27 g maltodextrin (control)/d
for 8 weeks separated by a 4-week washout. Significant reductions in
24-hour AMBP in both systolic and diastolic BP were observed after
whey protein consumption compared to the control. Additionally, flowmediated dilation, soluble intercellular, and soluble vascular adhesion
molecule 1 were significantly improved after both whey protein and
calcium-caseinate intakes. These results may have important implications
for public health. (Fekete AA, Giromini C, Chatzidiakou Y, et al. Am J Clin
Nutr. 2016 Oct, doi: 10.3945). MM Featured Product: MaxPro Elite
Probiotics May
Have AntiObesity Effects
Previous researchers have documented

that probiotic bacteria can have antiobesity effects on mice fed a high fat
diet (HFD) and improve metabolic
syndrome. Researchers from the
Seoul National University, Seoul,
Republic of Korea set out to evaluate
Calcium Supplementation
REDUCES BODY WEIGHT
Researchers from Beijing Childrens Hospital, Capital Medical University, Beijing,

China performed a meta-analysis to investigate the correlations between
calcium (Ca) supplementation and changes in body weight on the basis of age,
sex, body mass index (BMI) of the subjects, and length of calcium intervention.
Thirty-three studies involving a total of 4733 participants were included in this
meta-analysis. Researchers found that as the Ca intake increased a reduction in
weight and overall BMI in children and adolescents and in adult men and either
premenopausal or old (>60 y of ag) women, but not in postmenopausal women.
Researchers concluded that increasing Ca intake through Ca supplements can
reduce body weight in children and adolescents, adult men, or premenopausal
women. (Ping L, Fan C, Lu Y, Qi K. Am J Clin Nutr. 2016 Oct 12, doi: 10.3945).
MN Featured Product: Cal-Mag-Zinc
supplementation of two candidate

lactobacteria strains; Lactobacillus
casei, Lactobacillus acidophilus and two
bifidobacteria strains; Bifidobacterium
bifidum and Bifidobacterium longum in
mice administered a HFD for 8 weeks. L.
acidophilus and B. bifidum significantly
decreased triglyceride levels in mouse
liver. Researchers concluded of the
four probiotic candidates L. acidophilus
showed the strongest anti-obesity effects
and suppressed lipid deposition in liver.
(Li Z, Jin H, Oh SY, Ji GE. Biochem Biohys
Res Commun. 2016 Oct 13. Pii: S0006291X(16)31706-5.) Naturliga Featured
Product: Probiotic Plus

Leveraging the success of emerge, we've incorporated the newest

advancements into an even more powerful formula - NOW in capsule form.
NOW AVAILABLE EXCLUSIVELY IN MAX MUSCLE STORES!
Find us on:
MAX ATHLETE
5 Ways To Bust Through
STRENGTH PLATEAUS
BY CLAUDIA VIRGIL, TEAM MAX ATHLETE
IF YOUVE BEEN LIFTING weight

for some time then I am sure you
have experienced a plateau, if not
several, in your fitness journey.
These can be irritating, especially
when youve done nearly every
variation of each exercise. I have
listed some of my favorite ways to
break through my strength barriers.
NEGATIVE REPS: Negative reps are
a great way to put a heavier load on
the muscles being targeted. You have
more power on the eccentric (lowering)
movement than you do concentric so
adding more weight will stress your
muscles, forcing growth. Typically I
increase the weight by 20 percent
of my max for the desired rep range
(4-6). Most people let gravity pull
the weight down, cutting themselves
short of the full movement and time
under tension. Go slow and controlled
throughout the full eccentric movement
(3 seconds) as you lower the weight
and have a spotter generously assist
you with the concentric (positive)
movement.
REST-PAUSE: If you are stuck on
a weight for a certain rep range, this
is a great way to break that adaptive
cycle. An example is if your max is
6 reps with a certain weight, you
would perform 4 reps, then rest for 10
seconds. Do another 2-3 reps, rest,
and then a final 2-3 reps totaling 8-10
reps using the same weight.
DROP SETS: A drop set is
pyramiding downward using 3-4
weights starting with the heaviest and
going to failure with each one. An
effective rep range is 8-12 and aim for
4 heavy reps on the first leg of your
set. With little to no rest, drop a slight
amount of weight, perform another 3-4
reps and repeat an additional time.
SUPPLEMENTS: Supplements can

give you that extra boost. Recently, Max
Muscle came out with a new product called
MaxxTOR. Within just the first day of using
this product my strength increased by
roughly 10 percent! I have been training
for nearly 7 years now and to see that
amount of increase is amazing! It
also helped boost my endurance
and improve my lean body mass in
just a short time! There are various
supplements you can incorporate in
your regimen. Its a matter of finding
what works for you. Here are my
staple supplement stacks:
Pre Workout
MaxxTOR, stimoVEX
Intra/Post Workout
Max BCAA, Creatine,
Glutamine, LiquiCarn
Night-Time
GHTX
RECOVERY: Im sure youve
heard this a million times but proper
recovery is so important. If you are
walking into the gym wanting to target
the same muscle group that you are
still sore from, this is a good indication
that you have not allowed yourself
enough proper rest. Most important
ways to recover include the following:
Consume enough nutrient-dense food
Drink plenty of water
Get 7-8 hours sleep
Everyone responds differently to
training routines. Experiment with
variations until you find what works
best for you. Ultimately, muscle
confusion is key! MS&F
Claudia Virgil is a bikini fitness competitor,

fitness model, personal trainer, and Team Max
athlete. She is making the switch from NPC to
WBFF in 2017. She resides in Arizona with her
loving husband and their two Pit Bulls. Find
out more about her at ClaudiaVFit.com.
Photo by JamesPatrick.com
NEW!
Exclusively Available at:
HOT PICKS
WHAT'S HOT?
A round-up of the latest and greatest products that will make

your life better and more healthful. Got a product you'd like to
see featured? Email editor@maxsportsandfitness.com.
BRAIN BOOSTER
GOING
MORE NATURAL
neuroVEX by MLabs is an
innovative brain, cognitive, clarity,
and mental focus formula that
features eight carefully selected
science-based ingredients to help
boost cognitive improvement.
This stimulant-free comprehensive
formula was specifically designed
to help reduce the impact of the
normal aging process and support
the overall functions of the brain.
Coming Soon to a Max Muscle
Nutrition near you.
emerge Naturally is
based on the original emerge
formula but has the added natural
ingredients of Beet Root and Amla
with natural colors and flavors.
This product is still a powerful
fat loss and body composition
slenderizing system formula to
inhibit appetite, promote the
release of fat from stored fat cells,
and accelerate the burning of fat
for fuel. Coming Soon to a Max
Muscle Nutrition near you.
A BETTER
FITNESS TRACKER
DETOX DAY
FAT BLASTER
The Tom-Tom Touch is better than

your average fitness tracker because it
also gauges your body composition. This
is super important, particularly if you are
trying to lose fat and gain muscle. Plus, it
tracks your heart rate all day and night,
your sleep, steps, and calories burned.
And the battery lasts up to five days! It's
the perfect companion for helping you
reach your New Year's goals! For more
information, visit TomTom.com.
stimoVEX XT by MLabs is an
extreme thermogenic and energy
enhancing weight-loss formula
designed to jump-start fat and energy
metabolism by delivering effective
results. It is driven by several patented
and branded ingredients proven for
their efficacy. Coming Soon to a
Max Muscle Nutrition near you.
Partied too hard over the holidays? Or just looking to rehydrate

and cleanse your system? Check out the aloe-infused Detox
Water. It's oh-so-yummy, refreshing, and it boasts just
15 calories per serving! Plus, it's loaded with vitamins and
electrolytes. Find out more at DetoxWater.com.
Photo by MJRPhotography.net
ODOR EATER
With your New Year's

resolutions to work out more
comes the stench of sweaty
gym clothes. Beat the
stink by using Febreze
In-Wash Odor
Eliminator. Its an inwash solution used with
your detergent. The odor
eliminator targets hard to get
odors while your detergent
focuses on washing away
dirt and stains. Available
at Target, Walmart, and
grocery stores.
SAY 'OM!'
Athletica High Performance Wear

now at Max Muscle Nutrition stores. This buttery
soft, stretchy gear is Brazillian made and perfect
for your next yoga sesh! In store or online at
MaxMuscle.com.
MAX FINAL REP
2017 Goals
THINK positively
EXERCISE daily
EAT healthy
WORK hard
STAY strong
WORRY less
LOVE more
BE happy
PHOTO BY JAMESPATRICK.COM
A Max Muscle Certified Nutrition Coach

Will Help Get You There!
Get a 30 MINUTE
Nutrition Consultation
& Body Evaluation with
a Certified Nutrition Coach
*Offer valid for first time customers

only. Must present coupon
at store. Expires 2/28/17
Schedule an appointment with a Certified Fitness Nutrition Coach

for a custom meal plan and full body analysis today!
NOW!
UP TO
TOTAL WEIGHT
LOSS SYSTEM
+ BONUS MAX Cinch Bag

*Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may
apply. Talk to your Max Muscle Certified Nutrition Expert for more details.

2017 January/ February Issue Max Sports & Fitness Magazine

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You CAN Do It!

Bust Through Stubborn

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16 Healthy Habits for 2017

From eating healthier to drinking

22 Karey's Tips for Success

24 Tone All Over

Got 20 minutes? Try this

28 Elevate Your Fitness

Try something other than your

arts expert/instructor shares the

34 He Lost 120+ Pounds!

Max Muscle Placerville, California

35 She Stopped Being Lazy

This Max Muscle Wesley Chapel,

38 Science Tested, Science Proved

Max Muscle's MaxxTOR is wildly

50 Change Your Nutrition Habits

Four food habits you might consider

Want to eat healthier this year but

40 Home (Gym) Improvement

Cool gadgets and exercise eqiupment to upgrade your home gym

Sometimes, you need a go bag

46 10 Ways To Boost Metabolism

Max Muscle Nutrition offers a unique,

Your BEST Year Yet

You CAN Do It!

Bust Through Stubborn

56 Your Weight-Loss System

Photographer: James Patrick, JamesPatrick.com

JANUARY-FEBRUARY 2017 WWW.MAXSPORTSANDFITNESS.COM

THIS YEAR, be a goal digger.

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Better Than Ever

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Never Too Old!