March 2012 Max Muscle Magazine

FREE!
Compl iments of:

MARCH 2012 www.maxmuscle.com
Get Ready To Sweat!
BOOT CAMP
WORKOUT
LIES
WE TELL
OURSELVES
pg. 30
10
A Guide To Green
LeafyVegetables
GET YOUR
SIZZLE FAT
WITHOUT 'THE BURN'
MAKE IT
TONIGHT:
Taco-Less
Tacos pg. 46
pg. 26
pg. 38
MILE-HIGH
MAX
NEW DUAL
M
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P
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March Special Offers Expires March 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
ISOMER FORMULA!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Available Exclusively at:
*ON MAX CLA 180 COUNT BOTTLE ONLY.
OFF!*
2 WWW.MAXMUSCLE.COM MARCH 2012
30 Stop Lying to Yourself
Excuses are really just lies we
tell ourselves so we don't have
to feel bad about not achieving
our tness goals. Here are 10
lies and their reality checks.
HEROES
34 12-Week Winner
Jaime Weller-Lafavor, 33, of Las
Vegas lost 7 percent body fat in
12 weeks and won $5,000 for
doing so! Find out how she did it.
SPOTLIGHT
38 Better Together
Billy and Ali Van Heusen,
franchisees of two Max Muscle
stores in Colorado, recently
competed in a show and prove
that they certainly can walk the
walk and talk the talk.
MARCH 2012 lSSUE 10
22 26
CONTENTS
HEALTH
18 The 'C' Word
Cancer doesn't always mean
a death sentence. Advances
in cancer care are helping
people live longer and better.
FITNESS
22 Boot Camp Baby!
Tired of your regular routine?
Need a boost in strength and
stamina? Try this hardcore
boot-camp style workout
designed by WBFF pro Karen
Mullarkey.
26 Build Better Arms
Guys, spring is nearly here
and that means it's time to start
showing off those guns of
yours! Here's a killer workout
from a professional trainer and
Men's Physique competitor.
18
30 Check out these awesome

products to help erase
the years without going
under the knife!
44
3 MARCH 2012 WWW.MAXMUSCLE.COM
Cover Photography: James Patrick, JamesPatrick.com
Photo Assistant: Jason Black
Model: Karen Mullarkey, KarenMullarkey.com
Hair & Make-Up: Bari Goldin
Location: one Athletic Performance,
ZoneAthleticPerformance.com
IMAGE
42 Wrinkles Be Gone!
Products for women that
smooth and erase the years.
44 Watch This
A man's perfect accessory, his
watch, makes a statement.
Which one will you make?
NUTRITION
46 Taco-Less Tacos
Try this lean shredded chicken
layered with colorful cabbage and
delicious tomatilla sauce tonight!
48 Green & Good for You
You always hear that green leafy
vegetables are good for you, but
what are they, why are they good
and how can you get them in your
diet? Plus, two recipes!
52 Grocery Shopping Plan
Don't get sucked into grocery
46
stores' markeing ploys to get you
to buy food you don't need. Here is
your attack plan for the next time
you go shopping.
CUTTING EDGE
56 Fat Loss Without
the Burn
Max Muscle Sports Nutrition has
four quality supplements that ght
fat without the stimulating effects
of thermogenic fat burners. Find
out more about them here.
COLUMNS
14 Forever Young
36 MaxForm Champ
60 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
8 President's Point
10 Contributors
12 Feedback Buzz
16 Health Beat
32 Team Max
62 What's Hot
COVER STORIES
FREE! Compl iments of:
MARCH 2012 www.maxmuscle.com
Get Ready ToSweat!
BOOT CAMP
WORKOUT
LIES
WE TELL
OURSELVES
pg. 30
10
A Guide To Green
LeafyVegetables
GET YOUR
SIZZLE FAT
WITHOUT 'THE BURN'
MAKE IT
TONIGHT:
Taco-Less
Tacos pg. 46
pg. 26
pg. 38
MILE-HIGH
MAX
56
LAST FALL, I at-
tended the Fitness
Model International
convention held in
Redondo Beach,
California. While
there, I met some
incredibly inspiring
WQHVV SURIHVVLRQ-
als. One of them
was Karen Mullar-
key, this month's
cover model. Karen has actually been featured in our
magazine before for a leg workout, but I don't think the
article and layout really did this spunky Southern girl
much justice now that I've met her. Her infectious energy
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moment you meet her. Bonus, she is a fan of Max Muscle
in her hometown of Scottsdale, Arizona.
Karen came up with the hardcore boot camp workout
in this issue (shot perfectly by James Patrick). I'll admit,
I was intimidated when I saw the workout as I had never
tried anything like that before. When Sammy Jackson,
franchisee of my local Max Muscle store in Garland, Tex-
as, suggested I train boot camp/CrossFit style with Jerry
Bullitt at Geared for Speed (also in Garland), I still felt
intimidated.
To be honest, I hadn't been working out for quite
some time as I had totally burned out on weight training
at the gym. The holidays had passed and I had put on
some extra weight. Sigh. So, with Sammy designing a
Max Muscle nutrition plan for me to follow and encour-
aging me to train with Jerry, I decided to put my fears
behind me and try it. I'm glad I did.
Jerry is known for training professional football play-
ers. His son, Melvin Bullitt, plays for the Indianapolis
&ROWV6RRIFRXUVHRQP\UVWWUDLQLQJGD\ERWK-HUU\
and Melvin were there and I was embarrassed because I
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minutes in, I made a bee-line for the bathroom and well,
threw up a few times. I came back out, all red-faced,
and continued my workout. I now train with Jerry and
an awesome group of ladies, many of whom shop at Max
Muscle Garland, three times a week. I'm getting stronger
and I feel better than I have in years. On the diet plan,
in just two in a half weeks, I've already lost 4 pounds, 2
percent body fat and 4 inches all over. Can't wait to see
what changes will come in the next few months!
Max Muscle works. And this FREE magazine that could
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success. Read it cover to cover.
Until next time,
L
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ovick
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
Turn Your Passion
Into Your Profession
WINNING
TEAM!
JOIN THE
WINNING
TEAM!
WWW.MAXMUSCLEFRANCHI SE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise.
Offerings are made by Franchise Disclosure Document Only.
2010 Max Muscle.
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
Diana Diaz
NPC Figure Champion,
Team Max Muscle
By Brian Bullman BSc.
Being 250 lbs. and shredded wasnt
enough for me. I wanted to be able to not
only surpass my levels of hypertrophy but
also help others do the same.
Manfred Petautschnig,
IFBB PRO, AUSTRIA
THE MAN BEHIND THE REVOLUTIONARY
MAX 3 STAGE SYSTEM!
For years athletes in the west have looked on enviously at
their Eastern European counter parts when it came to
competition. Their athletes were dominating not only on the
Olympic stage but also in strength sports and even
bodybuilding, after all the great Arnold Schwarzenegger, a
former seven time winner of the Mr. Olympia title was from
Eastern Europe.
One of these Eastern European athletes discovered by
Max Muscle was IFBB Pro Manfred Petautschnig, weighing
in at over 250lbs SHREDDED just wasnt enough for the
Austrian native, he needed to research and develop a
technique that would help him surpass his already
amazing levels of hypertrophy, but more importantly he
wanted to be able to help others to do the same. His
research led him to our scientifically advanced products
and he combined them with the training pricnciple of
maximum volume overload GIANT SETS!
After the fall of the Iron Curtain many of the secrets
became known to us here in the west, as coaches and
athletes alike defected in order to escape the clutches or
communism. They took up roles in the west as coaches
and doctors and our athletes once again began to
dominate in international athletic competition.
No more was sport something that was merely a past
time, no more was it up to the coach, who was most
likely merely a former athlete, to get what he can out of
an athlete by pushing them physically as far as they could
go. Now we too had scientists dedicated to increasing
athletic performance. Experimenting in fields such
biomechanics, sports psychology and of course
exercise physiology.
This new field of sport science became so successful that
we now have institutes dedicated to athletic performance.
In one of these Sport Science institutes in Eastern Europe
MM Sports Nutrition discovered a bodybuilder who
displayed amazing levels of muscular hypertrophy and vascular-
ity levels that were normally reserved for the FREAKS of body-
building such as Ronnie Coleman and Dorian Yates.
When I asked Manfred how he managed to maintain such
extreme pumps and full vascular looking muscles, he told me
that it was simple really, he broke down the workout from
preparation to the actual workout and finally post workout
recovery. He realized that the most critical point
in his workout to infuse nutrients was that of maximum hyperae-
mia which is defined as an excessive accumulation of blood in
a part of the body in other words THE PUMP!
He went on to say I thought to myself when this blood wave
hits, I need to have MAXIMUM nutrients surfing that wave to the
muscles engorging it with muscle building amino acids.
This infusion of amino acids creates an inflated state of Muscle
Protein Synthesis (MPS) however; this blood wave that you have
saturated with nutrients can be turned into a muscle building
tsunami simply by maximizing your pre-workout preparation,
the workout itself and your post workout recovery. It seemed
that we really were looking at a 3 stage system that would
elevate your muscle building and strength gain into the strato-
sphere! So with this theory in mind, Manfred set about creating
the Max Muscle 3 Stage System, a combination of MM Sports
Nutritions scientifically advanced formulas and the hyperaemia
inducing workout principle of Giant Sets, which allows one to
push every drop of blood possible into the muscle!
1
2
3
20 minutes prior to workout drink one serving of FBX and
PRO BCAA. This pre-workout supplement combination
primes your body for the grueling workout you have ahead
of you. FBXs unique Max Volumizing Matrix creates that
tsunami effect as it increases blood flow dramatically
allowing PRO BCAA to surf that wave creating unbridled
levels of MPS. Its patented Energy & Focus Complex creates
that mental awareness and drive to push through the wall.
During your workout the rate of MPS is increased dramati-
cally, to further drive the rate of MPS we can introduce yet
another anabolic agent by way of Amino Acid Infusion. We
do this by sipping MAX PRO BCAA as we work out, with
more than 11g of branch chain amino acids per serving we
have dosed this formula just right to not only prevent
catabolism caused by training but also to further stimulate
Muscle Protein Synthesis.
We have all heard of the post workout window of opportu-
nity, this is where MPS has been pushed as far as we can
through the workout and now need to replenish our stores
of glycogen and amino acids. Within 10 minutes of finishing
workout drink MAX ARM. The unique blend of carbohydrates
and amino acids stimulate an insulin response, this acts as
a blocker to catabolism allowing the amino acids to further
increase MPS.
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FIND A STORE NEAR YOU, INTERNATIONAL INQUIRIES,
OR SHOP ONLINE at MAXMUSCLE.COM
FRANCHISE OPPORTUNITIES AVAILABLE!
NEW DUAL ISOMER FORMULA!
M
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March Special Offers Expires March 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts. FIND A STORE NEAR YOU at MAXMUSCLE.COM
*ON MAX CLA 180 COUNT BOTTLE ONLY.
OFF!*
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
MAX SPORTS & FITNESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
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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.
Lisa Maiorana, Abby Hoeffner, Don Dona,
Linda Hepler, Karen Mullarkey, Jessica Wyland,
Alissa Carpio, Lisa Moretti, Brandan Fokken,
Chivon John, Susan Irby, Gina Ostarly
James Patrick, Daniel Hanson, Gregg Evans,
Frank Fontanilla, Eva Simon, Brett Seeley
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO; Ron Higuera, DC, MS,
ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
FOR MARCH, were
offering Buy One Get One 50
Percent Off our 180 count Max
CLA. For those of you who
dont know, supplementing
with CLA (Conjugated Linoleic
Acid) is a great way to lose
weight if you dont like going
the thermogenic fat burner
route. If you are currently
using a thermogenic fat
burner or other weight loss
supplements, Max CLA can be
added as a great complement
to your supplement program. Max CLA is a completely natural, safe
and effective way to regulate your metabolism and help your body
EXUQIDWPRUHHIFLHQWO\
Clinical studies have shown that taking CLA supplements helps
you to lose weight by reducing your body fat and improving the ratio
of fat to muscle in your body. CLA supplementation is also thought
to improve body composition and physical strength. The dosage is
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amount you need to take in order to experience any results for weight
loss), typically 3 to 5 grams of CLA per day is necessary. It is always
important to ask your physician or health care professional if you are
considering supplementing with CLA to determine the appropriate
dosage for you.
Aside from promoting weight loss and enhancing body composition,
&/$VXSSOHPHQWDWLRQPD\KDYHVRPHRWKHUEHQHWVLQWKHSUHYHQWLRQ
of certain types of cancers as well as in lowering high cholesterol
levels. CLA supplements may also help treat other medical conditions
like diabetes, metabolic disorders and allergic rhinitis.
Find out more about Max CLA and other non-stimulant products that
help you blast fat without the use of thermogenics on pages 56-58.
And be sure to visit your local Max Muscle Sports Nutrition store, where
D&HUWLHG)LWQHVV1XWULWLRQ&RDFKFDQJLYH\RXPRUHLQIRUPDWLRQRQ
this all-natural supplement. Take advantage of the great offer on Max
CLA this month!
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Max Muscle Sports Nutrition offers a comprehensive and complete line of nutraceuticals. Every
Max Nutraceutical includes the Quality Ingredients Guarantee. Max Nutraceuticals are available
exclusively through Max Muscle Sports Nutrition.
AVAILABLE EXCLUSIVELY AT:
Brandan FokkenistheWellness
CoordinatorforPOET,thelargest
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CONTRIBUTORS
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
Chivon Johnisaprojectmanager,
hWness PRdeO, FerWihed persRnaO Wrainer
and wriWer. SKe Kas FuOWivaWed Ker
passiRn IRr hWness inWR wriWing arWiFOes
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issue Rn pgs. 30-31. YRu Fan visiW Ker
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From Phil Keoghan,
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I'm a competitive body
builder and a Max Muscle
sponsored athlete. Every
day I strive for excellence
in what I do. Max Muscle
products are the best
quality and most efficacious
that I have ever tried in
15+ years of training! Max
Sports & Fitness magazine
has always offered me a
great perspective on the
latest innovations in the
sports supplement industry.
But its more than that, it's
life, family and living a
healthy and happy lifestyle.
I'm blessed to be a part
of the Max Muscle family
and as I prepare for the
2012 contest season, Max
Muscle will be with me
every step if the way!
Joe Alves, 33, Eugene, Oregon
I am at in the gym if it was not for the
products from Max Muscle and Fernando
Salas at the Wesley Chapel Store. He has
tought me what products to use for what
workout I am doing. I have been working
out with my best friend for ve years,
three days a week at his house. We call
ourselves the "Southern Lifters." Max Muscle
products have allowed me to bench press
585 pounds. I have worked closley with
Fernando to get the results I was looking for.
This tattoo symbolizes what I have worked
so hard for in the past ve years, and is a
constant reminder of all the hard work, time
and dedication I have put into the gym.
Adam Carry, 26, Land O' Lakes, Florida
FEEDBACKBUZZ
STILL ON FIRE!
After winning the 2011 MaxForm
Life Challenge, I wanted to do an
event that would celebrate my new-
found tness. I decided to enter the
2011 Hell Run (Mud Run) in Dallas
on November 19. At 350 pounds,
I would have never attempted to do
this. One week after my 46th birthday
with my new and improved body,
I competed in the Hell Run along
with my workout group from school:
Morgan Sauer, Hector Sandoval and
Shane Williams. Thanks to these
people for motivation and to Max
Muscle, I am able to enjoy life and do
just about anything I want.
Don Dona, 46, via email
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If you
missed
Don's
story in the
October
issue of
MS&F, you
can nd it
online at
www.maxsportsandtness.com!
Third Anniversary Rocked!

This is a picture of all of the guys that
helped out at our 3rd Anniversary/Customer
Appreciation Event on October 15th. We
had Matt Hughes (UFC Hall of Famer) and
Kasie Rae (Fitness Model) taking pictures
and signing autographs for all of our great
customers. It was the 2nd biggest event in
Max Muscle history! We had approximately
800 people through the store over the
weekend for the huge sales and to meet the
celebrities.
Joey Boyens, MMSN Franchisee, Clive, Iowa
Permanent Fan
I currently use Max Muscle in
Wesley Chapel, Fla. I got this tattoo
Christmas Eve 2011. I chose this
tattoo because I would not be where
Adam Carry (on left) with his
best friend, Bubba Branch. The
Max Muscle logo is permanently
tattooed on Adam's right wrist.
Take your picture with a copy of MS&F
and email it to editor@maxmuscle.com
for a chance to be featured!
BRIAN THE BULL
Max Muscle Team Athlete and international
sales representative, Brian Bullman, got back
into his competitive ways when he took to the
powerlifting platform in Las Vegas last December
for the IPL World Championships. Although
not at his best, he still managed to take home
the silver, thanks to a sound supplementation
plan (FBX, Pro BCAA and ARM). He promises
that gold is on the cards for 2012! Follow Brian
on Twitter (@BrianBullman) or email him at
brianthebull@gmail.com.
TALK
TO US
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
A Big Thanks to MMSN
I wanted to give a big "shout out" to Scott
and Dawn Hinsch (franchisees of Max Muscle
Longmont, CO) for all of the amazing help they
gave me to accomplish a huge personal goal!
This fall I competed in the LOTOJA Classic
a 206 1-day road bike race that includes 3
mountain passes in the rst 110 miles and more
than 9,000 feet of climbing overall. We traveled
through three states, starting at the crack of
dawn in Logan, Utah, rode into Idaho and
nished up in Jackson Hole, Wyoming before
the sun went down.This was my rst time doing
LOTOJA and it was one of the most incredible
experiences of my life!
Last spring, Scott turned me on to Max
Muscle's EnduroMax, and by June he added
Xtinguisher and Now Bars to my training
regimen. I trained all summer doing 5- to
10-hour bike rides with most training days
in complete "digestive comfort" and with my
muscles fueled by using the products that Scott
and Dawn suggested after they listened to my
training program and heard my concerns.
As a tness instructor, I lead kettlebell
strength training and spinning classes, and I
needed to be able to teach my full-class load,
train on the bike those long hours, continue my
strength training and increase my cardiovascular
endurance I did NOT want to lose any muscle
mass UGH! Geesh, I don't ask for much do I?
I ended up nishing LOTOJA two hours
faster than I had predicted, never missed a
class, never missed a lift, had zero injuries, zero
illnesses and came out if it feeling better and
stronger than I ever have.
Along with helping me reach my personal
goal, Scott and Dawn help and support my class
participants with their questions on nutrition.
They help people reach their goals, welcome
and educate their patrons and support the tness
classes, tness camps and health clubs in the
Longmont area. And most of all, they are a very
bright and positive light who are making a very
big difference in many people's lives.
Amy Hoh, 44, Longmont, Colorado
P.S. Oh by the way, in this picture, that is Max
Muscle's watermelon-avored ARM recovery
drink in my water bottle!!
I Love Max Muscle!
I am currently a sophomore at Oregon State
University in Corvallis. I devote all my time
to school, training and my part-time job as
a hostess. In high school I played water
polo and did triathlons. I was on the OSU
rowing team as a freshman but recently
found my true love to be body building. I'm
training for gure, and my rst competition
will be Oregon Ironman this May. I buy
all my supplements from Max Muscle in
Salem, Oregon. I absolutely love going
to Max Muscle because of the welcoming
atmosphere and it is always fun to try
new and different products to improve my
Get Motivated!
I turned 40 today and I've had ve kids.
No excuses people. These contests [like
the MaxForm Life Challenge 2012] are
awesome and having something like this
to drive you and hold you accountable
is key! Good Luck!
Pazcoguin Glida, via MMSN's FB page
performance. My trainer, Brody Nivens
at Niven's Northwest Personal Training
(NNPT), greatly recommended all Max
Muscle products because of their high
quality. My personal product favorite (so
far) would have to be the Essential Omega
Peach Mango Fish Oil. Every day, I take
one serving of Essential Omega straight. I
save it until after lunch because it tastes like
dessert!
Tayler Blackman, 19, Salem, Oregon
Follow Tayler's journey to becoming a gure model
via www.facebook.com/until.i.collapse, where she
will be posting weekly photos of her progress!
For more information or to find the store nearest you, visit us online at
maxmuscle.com
The Top Selling
Protein For
20 Years
*
*Based on Sales in Max Muscle Store Locations
A
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prRWein sKakes are a greaW nuWriWiRnaO
RpWiRn. BeORw are sRPe TuiFk and
easy ideas IRr TuiFk and nuWriWiRus kid-
IriendOy sKakes.
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ROder FKiOdren MusW wanW a TuiFk sKake
as WKey grRggiOy geW WKePseOves RuW WKe
dRRr. Here is a greaW sKake IRr kids wKR
need TuiFk nuWriWiRn and are in a Kurry
in WKe PRrning.
Quick Morning Shake
- + RunFes IruiW MuiFe
- + RunFes ORw IaW PiOk
- Fup IrRzen berries Rr any IruiW
yRu Oike: bananas, pineappOe,
sWrawberries, eWF.
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IruiW, WKen Oess iFe Rr nR iFe
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FaORries, 21g prRWein, +0g FarbRKydraWes
and 3g KeaOWKy, brain-suppRrWing IaWs!
7Ke brain-suppRrWing IaWs FRPe IrRP WKe
(ssenWiaO 2Pega, wKiFK is a deOiFiRus
OiTuid hsK RiO IrRP 0ax 0usFOe. , prRPise,
yRu wRuOd never knRw iW is hsK RiO; iW is
deOiFiRus! By adding WKe serving RI Rur
greaW-WasWing 0ax 9iW-AFeOO OiTuid viWaPinsf
PineraOs, we suppOy 80 diIIerenW viWaPins,
PineraOs and nuWrienWs. , dRn'W WKink WKere
is anyWKing KeaOWKier WKaW yRu send yRur
FKiOd RuW WKe dRRr wiWK.
1Rw Py bRys Oike WR geW PRre FaORries,
sR , Pake WKeP a sKake WKaW's FORser WR
500-600 FaORries. 7Kis is aOsR a greaW
aIWer-sFKRRO sKake Rr a weigKW-gaining
sKake. 0y yRungesW sRn is aOways Wrying
WR gain weigKW, sR Ke Wries WR drink WKese
sKakes a FRupOe RI WiPes a day.
High Calorie Healthy Kids Shake
- 8 RunFes PiOk Rr sRy PiOk
- 1 sPaOO banana
- serving 0ax 9iW-AFeOO OiTuid viWaPins
- 1 serving RI 0ax )Oax 2iO (KeaOWKy
essenWiaO IaWs IrRP hax seeds)
- serving RI 3Rwer0ax 1000, 1aWuraO
3rRWein WeigKW Gainer IrRP 0ax
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FreaP
- WR 1 Fup RI iFe
7Kis is anRWKer greaW-WasWing sKake WKaW
wiOO suppOy yRur kids wiWK a WRn RI energy
and nuWriWiRn. YRu Fan repOaFe WKe PiOk
wiWK virWuaOOy any nRn-FarbRnaWed drink Rr
siPpOy waWer. 7Kis sKake is apprRxiPaWeOy
600 FaORries, wiWK 21g prRWein, 90g
FarbRKydraWes and 10g IaW. 7Ke FaORries
Fan easiOy be PanipuOaWed by using Oess
Rr nR peanuW buWWer Rr iFe FreaP, and
yRu FRuOd subsWiWuWe + RunFes RI PiOk IRr
+ RunFes RI waWer. Be FreaWive wiWK yRur
sKakes and reOy Rn 0ax 9iW-AFeOO, (ssenWiaO
2Pega, )Oax 2iO and a KigK TuaOiWy 0ax
0usFOe prRWein pRwder WR be WKe baFk bRne
WR yRur sKake. SWRp by
any 0ax 0usFOe sWRre
and a FerWihed spRrWs
nuWriWiRn FRaFK wiOO KeOp
yRu FreaWe an easy and
KeaOWKy sKake IRr yRur
kids. MS&F
By Joe Wells, Max Muscle Founder and CEO
Get a free copy of 'Super Shakes' with any purchase at Max Muscle.
EASY
SHAKES
FOR KIDS
By Linda Hepler, BSN, RN
HEALTHBEAT
THE SCIENCE OF FATIGUE AND EATING
Why is it that a night of tossing and turning leaves you not only exhausted but ravenously hungry the next day? Scientists at Uppsala
University in Sweden believe that certain regions in the brain that are involved in appetite sensation, are infuenced by sleep loss, even afer
one night. Te researchers used magnetic imaging to study the brains of 12 normal weight males while they viewed pictures of food, both afer
a good nights sleep and afer one night without sleep. What they found? Afer a night of sleep loss, there was a high level of activation in
the area of the brain that is involved in the desire to eat. So get your ZZZs, it just may help you to resist that pastry in the morning.
THE GOODNESS OF GRAPES
Its old news that a glass of red wine may have potential health benets. But grape seeds
a waste product of the winery and grape juice industry may have even more benet.
A study published in Januarys issue of the journal Carcinogenesis suggests that grape
seed extract may kill head and neck cancer cells, while sparing healthy cells.
According to the American Cancer Society, 52,140 people in the United States
developed cancers of the mouth and tongue, larynx, salivary glands and nose last year;
11,460 are estimated to have died in 2011 as a result of this disease. Treatment, while
effective when the cancer is caught early, can produce long-term devastating side effects,
such as problems chewing, swallowing, talking and breathing, as well as changes in the
sense of taste or smell.
The research with grape seed extract, which contains highly potent antioxidants, was
done using mice and cells in the lab. In both cases, the extract was shown to damage
the cancer cell DNA (the part of the cell that contains genetic instructions for cellular
development and functioning) and also the cancer cells repair system, leading to the
death of the cancer cells.
Researchers are hoping to move in the direction of human clinical trials in an effort to
develop an effective treatment for head and neck cancers with no side effects.
A Sticky Problem
Okay, fess up: you love to sneak bites of cookie dough when
nobodys looking. But if you think that the only risk youre
taking is a bit of extra hip padding think again. There may
be hidden germs lurking in that raw dough that could make
you very ill.
A report recently published in Clinical Infectious Diseases
details an investigation done by the Centers for Disease
Control and Prevention after 77 people in 30 states became
ill with E. coli bacteria in 2009, half of whom had to be
hospitalized. In scrutinizing the victims eating patterns, the
researchers found that the common denominator among
those who became ill was that they had eaten raw ready-to-
bake cookie dough.
Further investigation revealed E. coli bacteria in samples of
the brand of cookie dough that had caused the illness, and
the product was recalled. Researchers believe that it may
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to kill pathogens that the other ingredients, such as sugar,
baking soda, margarine and pasteurized eggs do.
The upshot? Save your cookie dough habit for a late night
snack of cookie dough ice cream. This product is formulated
to be safe to eat as is unlike cookie dough, which is meant
to be baked.
Your Solid
Nutritional
Foundation!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Geobanny Paula
NPC Physique Champion,
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HEALTHMATTERS By Linda Hepler, BSN, RN
Living
Longer
Breakthroughs in Cancer Research and Treatments
J
enevieve Fisher, who lives near Seattle,
Washington, was only 22 when she was
diagnosed with Hodgkins Lymphoma, a
cancer of the lymphatic system. Now 40 and
happy to be alive but struggling with a myriad
of side effects from 9 months of chemotherapy
followed by radiation treatment she remembers
those terrible days. I was scared to death, she
says. All I knew about cancer is that people die
with it.
Many people, like Jenevieve, are struggling
with the ravages of cancer. According to the
American Cancer Society, men have greater than
a 44 percent risk of developing cancer over the
course of a lifetime, and women have about a 38
percent lifetime risk. But while these are sobering
statistics, there is some good news the chance
of dying of cancer is less likely these days than
ever before. And living a quality life with fewer
side effects after cancer treatment is even more
likely. If you need to be treated for cancer, it's
a pretty good time (in history) to be alive, says
Sandra Vermeulen, MD, a radiation oncologist and
Executive Director of the Swedish Radiosurgery
Center in Seattle, Washington. Today, you can
be treated more effectively and with fewer side
effects.
As scientists gain more understanding about
exactly how cancer cells grow, divide and invade
the body, there has been an increasing amount
of development in the mainstays of treatment
surgery, radiation and chemotherapy. These
days, treatments are combined in unique ways
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and behaviors of cancers. What is more, newer
technology allows doctors to treat cancer with
more precision and also to visualize the effects of
treatment more easily.
To understand how cancer treatments work,
you need to know the basics about the disease
or diseases according to David Riseberg, MD, a
medical oncologist who practices at Mercy Medical
With
Cancer
(And Better)
Cancer
is not
just one
disease,
but many
diseases,
says Dr.
David
Riseberg.
NEW HOPE Through
Promising Cancer Treatments
Radiation
Radiation is a form of energy that can travel through space and penetrate
certain materials. Ionizing radiation, or atomic particles that carry energy, has
been used since the early 1900s for imaging tests (x-rays). Shortly afterward,
it was discovered that daily doses of high energy x-rays given over a period of
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treatment to eradicate cancer cells and also to relieve symptoms from cancerous
tumors. Cutting-edge radiation treatments include TomoTherapy, CyberKnife
Radiosurgery and Proton Therapy.
TOMOTHERAPY
is a CT (computed
tomography) scan and
a radiation machine
in one, says Sandra
Vermeulen, MD, a
radiation oncologist and
Executive Director of the
Swedish Radiosurgery
Center in Seattle,
Washington. Used
for hard-to-reach or
extensive tumors that
sit close to healthy
tissues and organs,
the real-time imaging
allows us to see the
shape and position of
the tumor each time we
treat so we can direct
the radiation more
precisely, she adds.
This allows irradiation of
large areas of the body
while still minimizing
damage to healthy
tissue. TomoTherapy
is used for many types
of cancers, including
mesothelioma, an
asbestos-related cancer
of the lining of the lung
or the abdominal cavity.
CYBERKNIFE
ROBOTIC
RADIOSURGERY is
one of the most precise
radiation treatments
available, says Dr.
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motion in real time, so
it's ideal for moving
targets, such as the
lungs or prostate. It's
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using large doses of
radiation and treating
less of the adjacent
(healthy) tissue.
PROTON THERAPY
is the best option for
treating cancerous
tumors in children, says
William Hartsell, MD,
a radiation oncologist
and Medical Director of
CDH Proton Center in
suburban Chicago. A
proton is a hydrogen
atom that lost its
electrons, so it has a
positive charge, he
adds. This charge is
attracted by atoms
within the body, giving
the proton less energy
as it enters the body
and allowing it to stop
at the cancerous tissue
that is to be treated.
This gives less radiation
dose to normal tissues,
which is especially
important for children
because radiation itself
can cause tumor growth
10 to 30 years later,
says Dr. Hartsell. Proton
therapy is also used
on adults to treat a
wide variety of cancers,
including prostate, lung,
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Center in Baltimore, Maryland.
Cancer is not just one disease, but
many diseases, he says. What we
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cancer have certain genetic defects
or changes that drive the disease.
In other words, cancer starts
when body cells begin to grow out
of control. Normal cells have an
organized life cycle: they grow, divide
and die. But sometimes the DNA (a
part of the cell that contains genetic
instructions for cellular development
and functioning) becomes damaged.
This can occur because of internal
factors such as heredity or immune
conditions, or external factors such
as tobacco, infectious organisms,
chemicals or radiation. While many
of these damaged cells are repaired
by the body (or they die), they may
also continue to grow and divide,
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that the body doesn't need, called
cancer cells. These abnormal cancer
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healthy tissue, spreading throughout
the body.
According to Dr. Riseberg, different
types of cancers have different
genetic changes that govern the way
they behave; they grow at different
rates and respond differently to
treatment. What is more, he adds,
the same type of cancer may act
differently in different people, which
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ineffective.
And that is the basis for
cancer treatment today: trying to
understand the genetic signature
and tailor treatment to destroy
cancer cells without harming too
many normal cells surrounding
the cancer. This means that those
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medicine devoted to cancer) are able
to help their patients live with cancer
and live as normal a life as possible
rather than to die, says Armando
Sardi, MD, FACS, surgical oncologist
and Director of the Institute for
Cancer Care at Mercy Medical Center
in Baltimore, Maryland.
But, he adds, There is still a
long way to go and at the end of
the day, the most important thing
is prevention. People still don't
go to the doctor when they have
symptoms of concern. And early
diagnosis is the most important part
of a cancer cure. MS&F
EAT LESS FAT: Being overweight or
obese raises the risk of developing
many cancers, such as cancer of the
breast, colon, thyroid and pancreas.
And too much fat in the diet can
contribute to obesity. Limit your
daily fat intake to no more than 25
percent of your total food calories
by choosing lean meats (or no meat
at all) and low-fat dairy. A healthy
weight will decrease the risk of many
diseases besides cancer, such as heart
disease, says O'Connor.
EAT THE RIGHT FAT: Diets high in
saturated fats, found in foods like
butter, hard cheese, beef, lamb and
shortening, as well as in hydrogenated
fats, found in packaged, processed
and fried foods, have been linked
with certain cancers. Your best
bet, according to O'Connor:
monounsaturated fats like olive oil
and polyunsaturated fats such as the
omega 3 fatty acids found in fatty sh.
AIM FOR A PLANT BASED DIET: Fruits
and vegetables provide vitamins,
minerals, ber and antioxidants that
can help to reduce the risk of cancer,
says O'Connor, who recommends
organic or locally grown pesticide-free
products. Can't give up meat totally?
It may be more realistic to limit the
amount and frequency of meats, she
adds.
DO YOUR D: Some studies suggest
that vitamin D, found in canned tuna
and salmon, fortied milk, yogurt,
cereal and orange juice as well
as through unprotected exposure
to sunshine (a big no-no) may
decrease the risk of certain cancers
such as colorectal cancer. Because
it's hard to get enough vitamin D
through food sources, many experts
recommend supplementing your diet
with 1,000mg of vitamin D each day.
MS&F
Surgical Procedures
The big news in surgery today, says Armando Sardi, MD, FACS, surgical
oncologist and Director of the Institute for Cancer Care at Mercy Medical
Center in Baltimore, Maryland, is that we don't often have to do as extensive
surgeries that cause major life changes for the patient. We can be more
accurate. This accuracy, he explains, is related to advanced imaging
techniques that allow better identification of the cancerous tissue that needs
to be removed, as well as surgical treatments that are personalized to both
the type and behavior of the cancer cells as well as the needs of the patient.
Two cutting edge surgical treatments are HIPEC (Hyperthermic Intraperitoneal
Chemotherapy) and robotic surgeries, such as the da Vinci Surgical System.
Advancements in Chemotherapy
Chemotherapy, or the use of chemicals to destroy cancer cells, was born
during World War II, when scientists found that those exposed to mustard
gas had a low count of white blood cells, (a type of rapidly growing blood
cell). This finding led to research and the eventual use of otherwise toxic
compounds to destroy cancer cells. But because different types of cancer
cells respond to treatment differently, and because chemotherapy is toxic to
healthy body tissue as well as to cancer cells, new ways of using drugs to
treat cancer have been developed.
HIPEC is an aggressive
treatment used for a
patient with peritoneal
surface malignancy
(cancer of the lining
of the abdomen, often
caused by colorectal,
ovarian or gastric
cancers), says Dr. Sardi.
In this procedure, he
explains, the surgeon
removes all visible
cancer, and then
uses a heated sterile
chemotherapy solution
that circulates through
the abdomen for a
maximum of two hours
designed to kill the
remaining cancer cells.
I have patients that
are alive 18-19 years
after HIPEC that not too
many years ago would
have been sent home to
die, says Dr. Sardi.
ROBOTIC SURGERY
options such as the da
Vinci Surgical System
offer a minimally
invasive approach
for complex surgical
procedures. With this
type of surgery, small
incisions are made to
allow the insertion of
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camera and miniaturized
instruments. With the
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KLJKUHVROXWLRQ'
image, the surgeon sits
at a special console
and works the robotic
arms, directing precise
movements of the
surgical instruments to
remove cancer cells.
TARGETED CANCER
THERAPIES are drugs
or other substances
that block the growth
and spread of cancer at
the molecular level in
several different ways,
says David Riseberg,
MD, a medical oncologist
at Mercy Medical Center
in Baltimore. But all
of them are targeting
VRPHVSHFLFDVSHFWRI
a cancer cell.
Some targeted
therapies, like Gleevec
(used for certain
kinds of leukemia and
gastrointestinal tumors)
target proteins involved
in cellular division and
cell death. Others, like
Velcade (used to treat
multiple myeloma, a
type of blood cancer),
cause cancer cell death
directly.
CANCER VACCINES,
OR CANCER
IMMUNOTHERAPY,
interferes with the
growth of cancer cells
by boosting the immune
system's ability to
defend the body against
foreign invaders. Most
cancer vaccines are
preventative against
infectious agents that
may cause cancer. An
example of this is the
HPV vaccine, which is
used to prevent the
human papilloma virus
responsible for many
cervical and other
genital cancers. Another
cancer vaccine (called
a therapeutic vaccine
because it treats those
who already have
cancer), is PROVENGE,
used for treatment
of advanced prostate
cancer. MS&F
The Anti-
Cancer Diet
Kelly O'Connor, RD, LDN, a
registered dietician at the
Institute for Cancer Care at Mercy
Medical Center in Baltimore,
Maryland, says that a good diet
is important in helping to prevent
cancer. Although studies aren't
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anti-cancer diet, O'Connor
offers the following general tips:
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
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Photography by James Patrick, JamesPatrick.com s Gym: Zone Athletic Performance, ZoneAthleticPerformance.com
BOOT
CAMP
BABY!
Sizzle calories and whip
your entire body into shape
with this hardcore workout.
1
SLED DRAG: Load up your sled
with the appropriate weight, take
an athletic stance with feet shoulder-
width apart and stand in a seated/squat
position. Back peddle for 40 yards while
gripping the straps connected to the sled
and go at your fastest pace. Stay in a
seated position to get the ultimate quad
burn! Once you hit the 40-yard mark, turn
around and go back. Are you breathing
hard yet?
MYWORKOUT
I
have been an athlete since I was a child
and have always trained like an athlete,
but once I decided to start competing,
I got sucked into just weight training.
When I realized I wasnt getting the results
I had hoped for, I restructured my training
program and went back to the basics. If I
wanted the results I needed to train like the
athlete I am!
One change I made was to do a boot-
camp style workout twice a week. As a
WBFF pro competitor I have had to do my
share of cardio to lean out to compete. I
get so bored with cardio, so doing a boot
camp workout is a great way to change
things up. Not only do I spike my heart rate
at boot camp, but I am burning anywhere
from 600-800 calories in 45 minutes to an
hour! You dont get those numbers doing
steady cardio on the treadmill.
If you are bored with your training and
need a change, or if you need to shed
some pounds and tone up all over, try these
exercises. Be sure to do three rounds in
a super-set fashion to blast those calories
(rest if you are feeling faint or nauseous!).
This boot-camp workout is sure to put your
stamina to the test. Take it from a pro if
you want results, TRAIN LIKE THE ATHLETE
YOU ARE! BOOT CAMP BABY!
2
PROWLER PUSH: If you dont have access to a prowler, you need to get access!
Load it with the appropriate weight, grip the poles, lean into it and push. Start at a
running pace and try to keep that pace for 40 yards. Once you reach the 40-yard mark,
grip the lower handles and push it back. You will soon realize this side is much harder
and you are really going to have to dig in to keep your momentum going!
By Karen Mullarkey, WBFF Pro
4
JUMP UPS ON TIRE: Begin this
exercise with feet shoulder-width
apart and start in a squat position. Jump
up onto the tire, using your arms to help
you jump and land in a squat position.
Jump off, land with bent knees and repeat
20 times. The lower you are on your start
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quads and glutes.
3
SLEDGEHAMMER: Start by using
a lighter sledgehammer and then go
heavier as you get your form and strength
down. Form is very important on this
exercise to avoid back injuries. Stand in a
split stance, grip the sledgehammer with
both hands, swing it towards the tire and
let your right hand slide to your left hand
as you lower it to the tire. Once you hit,
use the momentum from the bounce off
the tire to go back to your starting grip
and repeat 20 times. You should feel this
in your shoulders, obliques and legs. Not
to mention you can take out some serious
frustration! YEEHAW!
5
TIRE FLIPS: This is one of my ultimate
favorites! Pick your tire appropriately
according to weight. Make sure you dont
go too heavy because you can easily injure
your lower back. Stand with feet shoulder-
width apart, squat as low as you can, grip
underneath the tire, stand up using your
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for 20 yards and go back. If you arent
feeling this one then get a tractor tire!
6
SLIDE BOARD: Make sure your
surface is buffed, put the booties on,
start at one end and push off the wood
stop with the side of your foot while using
your arms to help with momentum. Once
you reach the other side, push off the
wood stop with your other foot. Make sure
you are staying in a seated position to
get the biggest burn and continue for one
minute. Your inner thighs will be feeling
this one!
7
LADDER AGILITY: Now this is how
you train like an athlete! This brings
me back to my Kent State days of playing
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movements through a ladder and repeat
for one minute. This will not only help you
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pumping! You can throw in some pushups
through the ladder to work your chest.
8
UPRIGHT ROWS WITH A KETTLEBELL: Stand with feet shoulder-width apart,
grip the kettlebell with both hands, squat with arms extended, power through your
legs to stand up while doing an upright row with the kettlebell. Remember to keep your
elbows high and good posture when raising the weight. Repeat for 20 repetitions. Hello
shoulders!
11
ROPE SLAMS: Stand in an athletic
stance, grip the ropes and slam them
by alternating your arms. Be sure to keep
your lower body in a squat position while
using your shoulders to power through the
movement. You can also slam both sides at
the same time. Try for 20 seconds and then
switch movements. I can guarantee you that
your shoulders will be fried and your heart
rate will be through the roof!
10
WEIGHTED PULL-UPS: This
exercise is no joke and you need
to work your way up to using weight as
you build strength. Place the appropriate
weight in the belt for your strength level.
Begin hanging with arms long, slowly pull
yourself up to the top and then lower
with control. Make sure when you lower
that your arms are fully extended before
starting your next repetition and lead with
your chest as you pull up.
9
BALL SLAMS: Stand with feet shoulder-width apart holding a weighted no-bounce
ball. Begin with the ball over your head with arms long, use momentum to slam the
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catch the ball when it bounces. Remember this is not a ball that bounces so you are going
to have to use some force to get it to bounce. Repeat for 20 repetitions. You should feel
this in your lats, abs and legs. Talk about a way to relieve the stress of the day!
Now that, my friends, is how to train like an athlete! BOOT CAMP BABY! It is not for the faint of heart! If you want to crush
calories, you can try doing all these exercises for three supersets. Whether you are a competitor or a sports player, you will
surely get benets from doing a boot camp twice a week. REMEMBER: No Excuses and Thats No Mullarkey!
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Build
Better
Arms
STANDING ROPE PULL DOWNS: SWarW wiWK eObRws hrP aW yRur sides and sORwOy puOO WKe
rRpe dRwn and aparW. Be sure WR gR aOO WKe way dRwn and sTueeze aW WKe bRWWRP. 'uring
RII-seasRn, yRu Fan Wake WKe weigKW up wiWK eaFK seW and usuaOOy dR + WR 5 wRrking seWs wiWK
a rep range RI 6 WR 10. CORser WR FRPpeWing, keep WKe weigKW range abRuW WKe saPe and Wake
yRur reps up WR 15 WR 20 reps per seW IRr abRuW + WR 5 seWs.
Brandan says:, Oike WR dR a ORW RI FabOe wRrk in regards WR Wraining Py WriFeps. , IeeO WKaW ,
Fan geW a beWWer sTueeze WKan using Iree weigKWs and iW reaOOy KeOps bring RuW WKe sKape and
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MYWORKOUT
I
see kids in the gym bench pressing EVERY day,
eating poor diets, all with no real knowledge
or path to follow or anyone to help them along
the way. This is how I started off. I didnt know
anything about working out, diet, supplementation,
etc. This is how EVERYONE starts out. I began
doing exactly what I see kids doing today; I bench
pressed every day, ate a poor diet, and had no real
direction on what to do to improve myself. I wasnt
getting the results I wanted, so I took things into my
own hands and I began to educate myself. I started
reading magazines and started to follow some of the
workouts I saw in them. I soon started seeing results
and immediately became hooked on lifting weights
and havent stopped since.
Today, as a personal trainer and a national level
physique competitor, I have to always be on the
top of my game. The principals demonstrated in
this workout article follow what I would do during
on- and off-season to develop my arms and ready
myself for the national stage. This workout is good for
anyone wanting to add arm size or develop the size
they already have by following the workout set and
rep patterns for both on- and off-season. Good luck!
STANDING BAR CURLS: SWarW wiWK eObRws and arPs dRwn aW sides, Paking sure IeeW are
seW, baFk is sWraigKW and yRur bRdy is in aOignPenW. By dRing WKis yRu risk Oess inMury and wiOO
Kave beWWer IRrP. SORwOy FurO up and sTueeze aW WKe WRp and repeaW. 2II-seasRn, dR + WR 5 seWs
wiWK weigKW gRing up wiWK eaFK seW; Rn-seasRn dR + WR 5 seWs RI 15 WR 20 reps.
Brandan says:, IeeO WKaW RuW RI WKe WwR, Py biFeps are Py weaker pRinW. , wiOO FKange Py
wRrkRuWs and sRPeWiPes dR aOO biFeps and WKen gR WR WriFeps. )Rr variaWiRn , wiOO gR baFk and
IRrWK and keep a puPp gRing and Py inWensiWy up. 7Kis is usuaOOy KRw , Wrain gRing inWR a
FRPpeWiWiRn.
By Brandan Fokken
Photography by Daniel Hanson, HansonImage.com
SEATED BEHIND-THE-HEAD SINGLE ARM PRESSES: Keeping one hand down and off
to the side, lift the weight behind your head and slowly let the weight go down. Try to keep
your elbow pointed upwards as much as possible and keep your shoulder from moving. Take
the weight straight up and squeeze, back down and repeat. On- or off-season, do 10 to 15
reps and stick with about the same weight through the exercise for about 3 to 4 sets.
Brandan says: I dont do a lot of free weights for triceps, but when I do, I will do them
in the beginning of my workout. This ensures I have the energy and strength to do the
exercise with proper form and execute it without much risk for injury. I dont feel that I get
the same squeeze out of these types of exercises, but I do get a great pump out of them,
so I incorporate them into my workouts.
STANDING HAMMER DUMBBELL CURLS:
Grab the weights as if you are grabbing a
hammer. Keep elbows close to your body, back
straight, head forward, feet planted, and curl the
weight straight up with a squeeze at the top and
then back down, repeat. You can vary between
two arms and one arm, depending how youre
feeling the weights. In off-season, you can go
heavier and take the weight up with each set.
On-season, stay with the same weight. For both,
do 3 to 4 sets of 12 to 20 reps per set.
Brandan says: With your bis and tris, you
have two heads to each muscle. You want to
adequately hit each head of the muscle for
symmetry and balance. I like to use hammer
curls to hit the outside head of my bicep.
STANDING SINGLE-ARM PULLEY PULL-DOWNS: Keep elbows at your sides and align
your body to the machine. Use a reverse grip (palm up) on the handle and pull down slowly.
When you get to the bottom, squeeze and then take the weight back up about twice as fast
as you do down, repeat. Do 4 to 5 sets of 15 to 20 reps per set for both on- and off-season
workouts.
Brandan says: I like to use a lot of cables in my triceps exercises. I feel that you should hit
both heads and from different angles, so try to switch up your exercises weekly.
STANDING DUMBBELL CURLS: Plant your
feet, making sure you are properly aligned and
your back is straight. Start with arms to your
sides. Curl up and perform a slight twist at the
top to really squeeze and push as much blood
into the muscle as you can. You are basically
trying to break down and tear your muscle
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bigger and stronger. This extra squeeze and
concentration on the end of the rep will help
ensure you get the most out of the exercise. In
both on- and off-season, do 3 to 5 working sets
with a rep range of 10 to 15.
Brandan says: I have always loved to do
dumbbell curls. I will usually start a bicep
workout with this exercise and either do two
arms or single-arm curls.
A B
A B
BENCH DIPS: Start off with your feet on a chair or bench in front of you with your hands
behind you on the bench. Push yourself up with a squeeze and then back down, repeat. Be sure
to keep your elbows pointed straight back behind you for the duration of the set. For both on-
and off-season, do 3 to 5 sets with reps ranging from 20 to 30.
Brandan says: Ive always liked doing dips and feel that I get a great pump out of them. I
usually do these at the end of a workout and burn out on them. For extra resistance you can
put weights in your lap.
SEATED MACHINE CURLS: (Not Pictured) For this exercise, select your weight and seat
settings. Plant your feet and make sure your body is aligned the rest of the way up. Start
with arms to your sides and curl up slowly. In both on- and off-season, do 4 to 5 sets of 12
to 20 reps per set.
Brandan says: I dont use a lot of machines in my workouts until the end of the workout.
I do this because I like how I feel using free weights and feel I get a better range of motion
with them. I switch to machines towards the end because I can push out more reps, and
the machine will keep me in proper form even when I am fatigued. MS&F
maxmuscle.com
Max Muscle Sports
Nutrition (MMSN) is
proud to bring you BAX.
BAX is based on the now
large volume of
published scientific
studies showing the
proven benefits of
beta-alanine in
improving intensity,
power, speed, and
endurance forms of
exercise. BAX also helps
delay the onset of lactic acid build-up enabling you to
train longer and become stronger!
A
B
MENTALLYFIT
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exFuses Kave a way RI Freeping up WR expOain away WKe
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are aFWuaOOy neaWOy paFkaged Oies WKaW we WeOO RurseOves.
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Lie #1: , dRn'W Kave WR ORse weigKW! ,'P
aOready WKin."
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KeaOWKy. 7Ke FRnFepW RI being skinny IaW' is PRre WKan MusW a
buzz wRrd, aFFRrding WR researFK by BriWain's 0ediFaO 5esearFK
CRunFiO. 3eRpOe wKR reOy Rn dieW WR PainWain WKeir weigKW raWKer
WKan exerFising are OikeOy WR Kave PaMRr depRsiWs RI inWernaO IaW.
(nsure WKaW yRu are eaWing FOean PeaOs WKaW inFOude FRPpOex
Farbs, Oean prRWein and KeaOWKy IaWs WR prRPRWe PusFOe gains.
0ake a greaWer eIIRrW WR inFOude sWrengWK-Wraining exerFises IRr
aOO RI yRur PaMRr PusFOe grRups aW OeasW 2 WR 3 WiPes per week
and inFOude PRderaWe FardiR.
Lie #2: , Kave nR energy, wRrking RuW wiOO
MusW Pake Pe PRre Wired."
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as waOking, Fan KeOp peRpOe wKR Kave FKrRniF IaWigue syndrRPe
(C)S) IeeO PRre energeWiF and Oess Wired. AssuPing WKaW yRur
prRbOeP is nRW PediFaO-reOaWed, Wake an KRnesW ORRk aW KRw
PuFK sOeep yRu aFWuaOOy geW per nigKW and wKeWKer yRu are
RverWraining.
It's so much easier to lie to yourself
about why you're not achieving your
tness goals. But you don't have to.
We Tell Ourselves
By Chivon John
10
LIES
P
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Heading to the gym may be the remedy you need to
cure your lack of energy, as noted by personal trainer and
nutritionist Lyzabeth Lopez, who observed that her clients
who work out regularly, eat healthily and incorporate rest
and recovery boost their energy levels. So if youre avoiding
physical activity because you feel too tired, your remedy may
actually be found at the gym.
Lie #3: Im too old to work out.
Reality Check: Although you cant turn back the hands of
time, using your age as an excuse does not exempt you from
physical activity. As you get older, working out becomes even
PRUHLPSRUWDQWWRSURORQJGHWHULRUDWLRQRIH[LELOLW\VWDELOLW\
DQGVWUHQJWK,I\RXQG\RXUVHOIWKLQNLQJWKDW\RXUDJHVKRXOG
hold you back, think of Fauja Singh, 100, who in October
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ever complete a marathon. If he could accomplish that feat,
prioritizing 30 minutes of activity should not be a problem.
Lie #4: Im too busy to work out. I
FDQWQGWKHWLPHLQP\VFKHGXOH
Reality Check:,I\RXUHHFWXSRQKRZ\RXVSHQWWKH
minutes that make up your day, can you honestly say that
you lack time? Try this: for seven days do a time audit on
yourself. Write down every activity that you do and how long
you spent on it. If you are as busy as you believe, did you
manage to avoid distractions like TV and social media? If not,
how busy are you really?
A 2010 study published in the Journal of Physiology
showed that less can be more. McMaster University scientists
compared short-term high-intensity interval training (HIIT)
to moderate exercise to uncover that it is as effective for
improving muscle as lengthy sessions of the same activity.
Try 20 one-minute sprints on a treadmill with about 30-60
seconds of rest in between, three times a week.
Lie #5: Im bored with my workout.
Reality Check: If you dont enjoy working out at a gym, switch
things up and go outside. Hate the treadmill? Try spinning or
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interests you. You will not put your best effort forward if you
feel forced to do something that you dont enjoy.
Lie #6: I dont like going to a gym.
The equipment and atmosphere are
intimidating.
Reality Check: For some, the thought of going to a gym
conjures up feelings of anxiety or embarrassment. Even
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self-doubt when trying something new. Get to know your
gym by taking the orientations that are offered to learn about
the classes, equipment and amenities available. Ask for help
from a personal trainer or friend to feel more comfortable
and to help overcome your insecurities.
Lie #7: Going to the gym and working
out is too expensive!
Reality Check: There may be a bit of truth to this. Yes,
not all gym memberships are created equal and some will
break the bank. However, the gym is not the only place
where you can work out. Between home equipment and a
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Stock up on some equipment that you can use at home
such as a jump rope, yoga mat, stability ball, hand weights
or kettlebells. If the weather permits, take your workout
outdoors by going for a hike, doing hill sprints or join a
running club.
Lie #8: There is no point of me starting
a program because Ill probably quit after
a few weeks.
Reality Check: Wayne Gretzky famously said, You miss 100
percent of the shots you dont take. Dont let misconceptions
about your abilities hold you back. By doing so, you are giving
yourself a way out before you start.
6HWDWWDLQDEOHPHDVXUDEOHDQGWLPHVSHFLFJRDOVWRKHOS
you stay on track. If your desire is to lose weight, identify a
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yourself a realistic timeframe to complete your goal. Diving
into a goal without a plan or with unrealistic expectations is
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Lie #9: I have no idea what Im doing.
Reality Check: Between CrossFit to HIIT workouts, there
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be overwhelming. But with a little research and asking the
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Everyone was a newbie at some point in his or her life.
Start with what you do know and work your way up from
there by reading magazines, seeking advice from friends or
hiring a personal trainer. Some gyms offer trainers for free for
a trial period so this is a great way to take advantage of the
knowledge and get comfortable.
Lie #10: Im not seeing any results.
Reality Check: Set achievable goals and stay away from
the scale. A University of Michigan study found that women
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exercising than women whose intentions were not related
to body shape.
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UVW DQG HDVLHVW ZD\ WR LGHQWLI\ VXFFHVV EXW WKH\ DUH RQO\
part of the equation. Dont ignore the other signs of progress
that you may be experiencing such as increased energy and
improved endurance and wellbeing. MS&F
Making the decision to incorporate tness
and clean eating into your life comes down
to your commitment. Yes, we all have
distractions or will have bad days, but give
yourself a reality check and dont get in the
way of your success.
TEAMMAX
MAXFORM CHAMP
Don Dona, 46, of Rowlett, Texas, became Max Muscle's 2011 MaxForm Life
Challenge champion, beating thousands of contestants and taking the top prize of
$25,000! He continues with his success and is a role model for others
who want to take their life back for good. His favorite supplements
include Max Vit-Acell, Liqui-Carn, Max Pro, Amino max, Max CLA,
Max Kre-Alkalyn, Max BCAA, Max GlutaMatrix and Max ZMA.
When asked who inspires him, he said, "All of my friends
on MyMaxMuscle.com. Reading the stories of their tness
struggles and accomplishments helps me deal with my
own tness journey."
PRO MOMMY
CoreyNatthews,33,ofAlexandria,Virginiabecamean!FBB
Pro Figure Competitor in 2006. She considers it her most
notable achievement right next to becoming a mom for the
hrsW WiPe. Her FRPpeWiWive Fareer is Rn KROd IRr nRw as sKe
devoteshertimetobeingamother,butshecontinuestotrain
others to compete and even promotes her own NPC show,
wKiFK is nRw a naWiRnaO TuaOiher. (7Ke sKRw wiOO be KeOd Rn
ApriO 28 in WRRdbridge, 9irginia.) Here are Ker WRp Wraining
tips:
1, 2, and 3: It's all about the right type of cardio!7ruOy,
women tend to hold fat in their glutes and thighs, and the
rigKW Wype RI FardiR (KigK inWensiWy, expORsive) wiOO KeOp burn
thatoff,alongwith6-7daysaweekofcardio.
4: Train the body for shape and fitness.Pickexercises
thatsculptthefemininelookbutkeepitlean.
5: Rest. You have to recover in order to see a change in
yourbody.
GEOBANNY PAULA'S 5 TIPS
To Becoming a Men's Physique Champion
1. Cardio is king!Do30minutesofcardiointhemorningonanempty
stomachand30minutescardiointheeveningbeforeyourlastmeal.
2. Get your nutrition right.Onegramofproteinperpoundofbody
weigKW divided inWR six PeaOs (egg wKiWes, grRund Wurkey, FKiFken, wKiWe
hsK); +0 graPs RI FRPpOex FarbRKydraWes (PeaOs 1, 2 and 3); Rne Fup
RI hbrRus FarbRKydraWes (PeaOs +, 5 and 6).
3. Drink up!GeW abRuW WwR gaOORns RI waWer per day (buW Pake sure yRu geW
electrolytes,too!).
4. Get vital supplements. , suggesW Rne Fap RI 0ax 9iW-AFeOO, WKree 0ax ()As (wiWK
PeaOs 1, 3 and 6), WwR 0ax C/As (wiWK PeaOs 1, 3 and 6), WwR COeanse 8 /ean wiWK
20 RunFes RI waWer beIRre sOeep (10 days Rn, 5 days RII).
5. Visualize the prize. Everysinglemorning,visualizeyourselfonthestageafter
beingnamedasNr.OlympiainNen'sPhysique.
P
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ON BEING
PART OF
TEAM MAX:
"I am surrounded
by other athletes
who believe in
Max Muscle,
believe in
themselves and
won't take no for
an answer. They
never give up!"
Photo by Frank Fontanilla
Photo by Bruno
T E A M M A X M U S C L E
Find out more about Team Max Muscle athletes at
MAXMUSCLE.COM
Geobanny Paula
NPC MENS PHYSIQUE
Christina Vargas
IFBB PRO BIKINI
Greg Atoyan
IFBB PRO BODYBUILDING
Woolf Barnato
US NATIONAL CHAMPION
JIU-JITSU
Brian Bullman
WORLD CHAMPION
POWERLIFTING
Manfred Petautschnig
IFBB PRO, AUSTRIA
BODYBUILDING
Dallas Robinson
TEAM USA
OLYMPICS
Carlos Flores
PUNISHMENT ATHLETICS
MMA
Weston Peick
AMA PROFESSIONAL
MOTOCROSS
Corry Matthews
IFBB PRO, USA
FIGURE
Ryan Winther
LONGDRIVE RECORD HOLDER
GOLF
Mauricio Herrera
Jr. WELTERWEIGHT CHAMPION
BOXING
EVERYDAYHEROES
L
as Vegas, Nevada native Jaime Weller-
Lafavor, 33, manages fund raising for
three area hospitals a job that led her
to quit smoking and start winning her
lifelong battle against weight gain.
Jaime, the winner of Max Muscles interim 12-
week MaxForm contest and the grand prize of
$5,000, said she is now proud to be an example
of better health for the community. In the 12-
week period from September 1 to November 23,
Jaime lost 18 pounds and reduced her body fat by
7 percent.
I like to have continuity with what I do
professionally and who I am personally, she said.
Continuity has been hard to come by for Jaime.
Ten years ago, when she was pregnant with her
daughter Caitlyn, Jaime ballooned to 233 pounds.
After Caitlyns birth, Jaime struggled to lose
the weight and was eventually diagnosed with
hypothyroidism. Medication helped, but lifestyle
choices such as diet and exercise really make a
large difference, Jaime said.
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highs and lows of her career. Often she turned to
food and nicotine for comfort. Looking back, it
seemed like a never-ending roller coaster of loss
and gain, she said. I can remember weighing
123 pounds at one point and than moving up to
175 pounds, and back and forth.
In 2009, when Jaime started her current position in
hospital fund raising, she quit smoking and remains smoke-
free to this day. However, the weight kept creeping up. She
would often go out to eat and make unhealthy meal choices.
She also felt she was constantly getting sick. When she
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enough is enough.
Jaime went back to the gym and hired a personal trainer.
She shed much of the excess weight before hitting a plateau
where she was no longer seeing results. Jaime knew she
had to act fast. She went to the Max Muscle Sports Nutrition
on Durango Drive in Las Vegas where she met owner/
franchisee Jennifer Lee, who set her up with a nutrition
plan. Jaime's commitment to her goals during the 12-week
contest was very impressive, Jennifer said. As hard as
she worked, I believe she did two things that were key in
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she kept a written journal, which she still keeps to this day.
Jaime's personal trainer designed her workouts for her
based on her goals and gave her homework to do on her
own. Jennifer designed Jaime's meal plans, tracked her
weekly progress and made tweaks to her nutrient intake as
necessary. At this point in my life, I really needed someone
to tell me what I needed to do, what to eat and how to eat
it, Jaime said. Basically I needed to retrain myself.
Retraining was no easy task. Jaime had to plan ahead by
prepping meals and packing them for work or to go on hiking
See how this 33-year-old
Max Muscle customer shed
7 percent body fat and won
$5,000 for doing it. By Jessica Wyland
SO FAR,
SO GOOD
Start September 1, 2011
Weight: 146 pounds
Waist: 32.5 inches
Body Fat: 24.6 percent
Final November 23, 2011
Weight: 128 pounds
Waist: 27.5 inches
Body Fat: 17 percent
trips. If she had to eat at a restaurant
for a work function, Jaime would ask
Jennifer to recommend healthy, well-
balanced choices.
Jaime also worried whether her
husband, Mark, and their daughter
would be happy with the new dinners
she was preparing lean chicken or
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and salad, or turkey burgers with fat-
free cheese and steamed zucchini and
carrots. But Jaime said she always
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goal of being actively healthy. Eating
healthy becomes part of your routine
and it is really helpful to me to have
that routine, Jaime said. Even on
Thanksgiving this past year I only had
one plate. I have broken the habit of
eating everything in front of me.
During the contest, Jaime recorded
all the details of her workouts (including
reps, sets, etc.) and every meal (even
the cheat meals) in her journal. The
journal provided accountability, gave
Supplements: MaxPro protein, Cleanse & Lean, Max Glutamine
Workout Regimen: Strength training three times per week and cardio three to ve
times per week at 30 to 60 minutes per session.
IT'S NEVER TOO LATE TO GET YOUR LIFE BACK! JOIN THE 2012
MAXFORM LIFE CHALLENGE TODAY, VISIT WWW.MAXMUSCLE.COM.
Amanda Carrier, Los Angeles, CA
with Cleanse & Lean
Advanced!
maxmuscle.com
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herself making progress and was
a necessary tool when it came to
understanding what was working and
what needed changing, Jennifer said.
The 12-week Max Muscle contest
provided Jaime with community and
support. She felt empowered by
the fact that her success depended
upon her own commitment. And she
continued steadfast, even accounting
for a brownie or a beer with an extra
cardio workout. This way, she would
not feel bad about what she consumed.
Instead she would feel determined to
make up for it. With the tools and the
knowledge I have, and continuing with
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time in my life, I am not looking to lose
weight, I am looking to gain muscle,
Jaime said. Im seeing results. I see
more muscle mass, more tone. The
ups and downs of the weight problems
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MS&F
I
f your work demands most of your
time and you are working 12+
hours a day, it is extremely hard
to make time for working out. Who
wants to go to the gym after having
a long work day? For someone who is
extremely motivated, this may not be
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into this category.
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to work out at work or at home. You
have always heard people suggest
that you take the stairs at work or
park in the farthest parking spot and
walk. But are you following those
suggestions?
If you work at a desk all day, you
can work in 60-second exercises.
Examples would be jumping jacks,
jogging in place, simulated jumping
rope, walking lunges, wall sits,
squats, pushups and dips using a
chair. The exercises you can do are
endless. If you are working a 12-hour
shift and you do one exercise every
15 minutes you would do 48 exercises
and work out a total of 48 minutes a
day. If you have an hour for lunch,
use 30 minutes to eat and 30 minutes
to walk.
MAXFORMCHAMP
Journals of contestants participating
in the 2011 MaxForm Life Challenge
were great resources for ideas for
unconventional ways to get in a
workout. One of last years participants,
Troy Hall, took the perfect pushup into
his workplace. Soon, everybody in his
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when they passed by his desk. I am a
school teacher, but I also own a small
part-time lawn service. We started
doing 20 pushups before every house
we mowed. We would do a different
type of pushup every time. Pushup
jacks, wide stance, standard, close
stance, diamond pushups, etc.
As time went on, we created our own
job-related exercises. For example, gas
can curls and truck bed/trailer dips were
two convenient arm exercises. We put a
YouTube video together called "Ways to
Work Out at the Workplace." You can
view the video by searching the title on
www.youtube.com.
When you come home from a long
day at work and all you want to do is
relax or watch television, seize the
moment to work in some exercises. For
years, I have been telling my students
in gym class that they could exercise
during commercials while watching TV.
While watching with family and friends,
they could even make a game out of
it. The game would involve picking six
exercises, writing them down on a piece
of paper, and numbering them 1-6.
Using a pair of dice at the commercial,
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number representing the exercise to do
and the second number multiplied by 10
being the number of repetitions.
If a player rolled a 3/4 and pushups
was number 3, he would do 40 pushups
during the commercials. Similarly,
several of the participants in last
years MaxForm contest had a friendly
competition of challenging one another
to do pushups during the commercials
of NBCs "The Biggest Loser."
Though my schedule prevented
me from participating, meeting that
challenge would have been fun to do.
No matter what your situation is, try to
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the same time. Exercise: youve got to
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By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on www.mymaxmuscle.com.
FINDING
TIME
FOR
FITNESS
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our new
social network, myMaxMuscle. Theres no cost to
join! Get connected with fitness-minded people just
like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
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FITNESS
STORY
MAXSPOTLIGHT By Jessica Wyland
These 'Mile-High' Max
Muscle franchisees from
Colorado are partners
in life, love, tness and
business, and they lead
as examples for others to
follow.
Love
A
li and Billy Van Heusen spent
a gorgeous weekend at the
lake last summer, splashing
around with their young
daughters, Mila and Tess. For the
Denver couple, who happen to own two
Max Muscle Sports Nutrition franchises
in Colorado, it would turn out to be one
of those weekends in which life changes
are made.
Having spent two days in her swimsuit, Ali quietly mulled
over some thoughts and feelings. She had had two babies in
20 months time, endured a thyroid failure, and was ready to
get her body back. Ali knew she needed a goal. She decided
on the 2011 NPC Rocky Mountain Body Building, Fitness,
Figure & Physique Championships. In their car, on the way
home from the lake, Ali proposed the idea to Billy that the
two of them train and compete in The Rocky. There is
nothing like knowing you have to be on a stage in a small
swimsuit next to 20-somethings to get you going and keep
you on track, Ali said.
In an effort to support his wife, Billy agreed. On August
1, 2011, Ali and Billy began two-per-day cardio sessions
and each worked out with a trainer four times per week.
They also cleaned up their diets and switched to seven
small meals each day. We started by cooking more at home
and implementing a structured Max Muscle supplement
regimen, Billy said.
The end result was remarkable. Ali placed seventh out
of more than 20 competitors in both of her classes. As a
34-year-old mother of two, Ali counts her placement as
quite a victory, considering that she was up against women
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Physique Overall Championship.
Heres the story as they tell it.
How much weight did you
lose? Inches? Body fat?
During the 14-week diet, I lost just
over 40 pounds. My body fat started
around 16 percent and made it all
the way down to 4 percent. I lost 5
inches around my waist.
What were the highs and
lows of your journey? The
lows werent many. Spending eight
miles a day on the stair master
wasnt exactly a high, but knowing
that two scoops of watermelon
Max ARM was waiting for me at the
end made it a little easier. One of
the only other real lows that I can
think of was not being able to enjoy
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string cheese with our daughters.
The highs came at the very end
when I won not only my class, but
the overall championship for Mens
Physique at the biggest show of the
year in Colorado. It also turned out
to be the biggest show in Colorado
NPC history, and in the biggest
Mens Physique class ever. That was
extremely gratifying.
PaZma^ZemaZg]mg^ll
advice would you offer to
busy working parents? Dont
make any excuses. Set a goal and
stick to it. My amazing wife can
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and learning-to-walk one-year-old,
along with a non-stop, always busy,
beautifully energetic two-year-old
with Down syndrome who requires
three separate therapy sessions
a week. She stays on top of
preparing everyones meals, doing
their laundry and then bath time.
If she can do all that, there are no
excuses for anyone else to not stick
to their goals. I had it easy. All I
had to do was run two businesses
and work out.
How do you make time for
training while balancing
kids and work? First off, there
will never be enough time to get
everything done so I had to learn
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priority. I get up every morning
before everyone else so I can go to
the gym and train and
make it home before they wake up.
Im also fortunate enough to have
an outstanding team of employees
who were always there to keep
the Max Muscle Denver and
Max Muscle Littleton stores
running on all cylinders,
thereby allowing me to
sneak out every now
and then for a little
afternoon cardio.
What did
you do to
prepare for the
competition?
Exercise started with a 6
to 7 a.m. weight training
session with my trainer, Gary
Reisman, four days a week.
Then, from 11 to 11:45 a.m.
every day, I did cardio, usually
the stair master. From 8 to 8:45
p.m. every day I did another 45
wonderful minutes on the stair
master.
My diet consisted of seven meals
a day, usually lean protein, complex
carbohydrates and some veggies
(mainly asparagus). My protein
sources consisted mostly of tilapia,
and if I was really good, I got a
little ground turkey and sometimes
a serving of ground buffalo. The
carbohydrates were simple:
oatmeal, brown rice or yams.
He Said
What supplements
did you take? The
supplements I took played a
crucial role throughout the
entire diet in making sure
my body received adequate
nutrients due to the
restricted diet.
+ 0Dx 3UR: 1 scoop in
either my oatmeal or
coffee every morning and
again two to three times
throughout the day
+ FBX and X75 before working out
+ 0Dx A50 post workout
+ 0Dx GOXWDPLQH:
one scoop two times a
day with the MaxPro
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+ 01'V GDLOy
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+ 0Dx &/A
+ 27X (three capsules,
two times a day)
+ 7KHUPXX
Photo by BrettSeeleyPhoto.com
She Said
How much weight did you lose? Inches? Body fat? !ntotal,from
theday!wentintolaborwithoursecondbaby,!lost80pounds.!nthe1+
weeksthatwetrainedanddietedfortheshow!lost+2pounds.Nybodyfat
wentdownfrom28percentto9percent,and!amnowmaintainingat1+
percent.!lost3.5inchesoffmychest,8.5inchesfrommywaist,8.5inches
frommyhipsfbutt,5inchesoffofeachthighand2inchesoffmybiceps.
What were the highs and lows of your journey? !hadalotofhigh
points,suchaseachtime!pickedasmallerpairofmyoldjeansoutofthe
FORseW and WKey hW. , Kave PRre energy WKan , Kave Kad in years. And ,
IeOW WRWaOOy FRnhdenW WR sWep RnWR a sWage in nRWKing buW a sPaOO baWKing
suitwhilestandingnexttogirlswhoare10to15yearsyoungerthan
, aP. AnRWKer KigK pRinW was waWFKing aOO RI Py Kusband's Kard wRrk
pay RII wKen Ke wRn WKe 0en's 3KysiTue 2veraOO. , Fried Oike a baby. ,
wassoproud.
, did Kave Rne ORw pRinW. AbRuW 10 weeks in, , was siPpOy
exKausWed. , was Wired RI eaWing seven WiPes a day and dRing WwR
cardiosessionsaday,tiredofcooking,tiredofwashingfoursetsof
workoutclotheseachday(twoforeachofus),ontopofraisinga
one-year-oldandatwo-year-old.!actuallybrokedowncryinginthe
gym.Nyteammatesandtrainerpickedmeup.Theyremindedme
howfar!hadcome,andtoldme!shouldtakethenightoff.So!
didn'W dR FardiR. , aWe a BOizzard IrRP 'airy 4ueen. , IeOW PuFK beWWer
and!gotbacktoworkinthemorning.
PaZma^ZemaZg]mg^llZ]ob\^phne]rhnh__^kmh
busy working parents? YRu Kave WR give yRurseOI perPissiRn WR
makeyourselfapriority.Whenyoutakeanhourforyourselftogo
WR WKe gyP, yRu Kave WR Pean iW. YRu deFide WKaW yRu're gRing WR geW
healthy,dedicateyourselftoahealthydietandexercise,andinthe
end beFRPe a IabuORus rROe PRdeO WR yRur FKiOdren. YRu'OO never hnd"
WKe WiPe. YRu Kave WR Pake WKe WiPe.
How do you make time for training while balancing kids
and work? !didmycardiosessionsathomebeforethekidswoke
upat7a.m.andaftertheywenttobedat8p.m.Wegotanannyand
, wRrked RuW wiWK Py Wrainer WKree aIWernRRns a week during WKe girOs'
napWiPe. , aOsR used WKaW WiPe WR prepare IRur WR hve days' wRrWK RI
PeaOs IRr BiOOy and PyseOI. ,W was Kard wRrk and we didn'W Kave PuFK
downtime,butitwastotallyworthittobebackinmypre-pregnancy
FORWKes, and WR be sWrRnger and PRre hW WKan ,'ve been in Py OiIe. , MusW
puW exerFise and PeaO prep Rn WKe sFKeduOe aORng wiWK 0iOa's WKerapy
sessiRns (sKe Kas 'Rwn syndrRPe), 7ess' baby FKeFk-ups, Oaundry and
helpingwithourNaxNusclestores.
What did you do to prepare for the competition? Nyday
sWarWed wiWK exerFise aW 6 a.P. Rn WKe WreadPiOO Rr (xerFise 79. AW 1 p.P. , did
weighttrainingwithourpersonaltrainer,GaryReisman,fourdaysperweek.
AW 8 p.P. every day, iW was PRre FardiR Rn WKe WreadPiOO Rr
stationarybikeorhotyoga.!alsodidposingpracticeone
KRur per week. Yes, yRu reaOOy Kave WR praFWiFe yRur rRuWine
walkingaroundinheelsonstagewhilearchingyourback
IarWKer WKan yRu WKink iW Fan gR. ,W's aFWuaOOy reaOOy Kard wRrk.
)Rr Py dieW , reFeived guidanFe IrRP ,)BB 3rR )igure
CRPpeWiWRr HeaWKer 0ae ()renFK) SRsias. , aWe seven sPaOO
mealseachdayconsistingofleanprotein(eggwhites,
groundturkey,chickenortilapia),complexcarbohydrates
(RaWPeaO, brRwn riFe Rr yaPs) and veggies (asparagus,
broccoli,salad). MS&F
What supplements did you take?
+ 0Dx3UR 7LUDPLVX in Py FRIIee every
morning
+ 0Dx3UR 3LQD &RODGD + :KLWH &KHUUy
FDFWRU 3re-WRrkRuW
+ 0Dx A50 :DWHUPHORQ 3RsW-WRrkRuW
+ 0Dx 1XWUDFHXWLFDOV :RPHQ'V 0XOWL
9LWDPLQ
+ 0Dx 1XWUDFHXWLFDOV &RPSOHWH 2PHgD
&RPSOHx
+ 0Dx 1XWUDFHXWLFDOV &DOFLXP &RPSOHx
+ 0Dx -RLQW 5HOLHI
+ 0Dx GOXWDPLQH
+ '4 7KHUPDO 6KRFNfatburner
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with timekeeping as an added bonus.
4
By Abby Hoeffner
1
2
3
5
MAX 2012 COLD WEATHER GEAR
m a x m u s c l e . c o m
TACO-LESS TACOS
(Serves 4-6)
INGREDIENTS
DIRECTIONS
1. Prepare the chicken by poaching in a saucepan over medium heat by combining the
chicken breasts and cup water in a large saucepan. Heat over medium heat and cover
with lid. Poach chicken until cooked through, about 15 to 20 minutes, adding water in cup
increments, if needed to prevent drying. Once chicken is cooked through, set aside to cool.
2. Once chicken is cooled, shred (using pulse mode) in a food processor, or do it by hand,
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3. In a large saut pan, heat olive oil over medium heat. Add one of the diced onions and
saut about 1 minute. Add shredded chicken, remaining cup of water and taco seasoning
and mix together until well combined and all is heated through. Set aside.
4. Separately, place tomatillos in a large saucepan and add enough water to cover the
tomatillos. Add remaining diced onion and the bunch of cilantro (reserve the chopped leaves
for serving). Bring to a boil and boil for 3 minutes. Remove from heat. Drain but reserve 1 cup
of the liquid. Working in batches, puree tomatillo, onion and cilantro with cup of the liquid,
avocado, sour cream, cayenne pepper and lemon juice until smooth. Season with salt and
pepper to taste. Add additional reserved liquid only if necessary to thin out mixture.
5. In a separate bowl, toss together the purple and green shredded cabbage.
6. To serve, place whole (or half a leaf) cabbage leaf in a serving bowl. Top with 1 cup of
shredded cabbage, cup of shredded chicken mixture, 2 to 3 tablespoons of tomatillo sauce,
1 to 2 tablespoons diced onion, and a pinch or two of chopped fresh cilantro leaves. Enjoy!
Copyright Susan Irby, the Bikini Chef
2012
By Susan IrbysPhoto by GreggEvanPhotography BIKINIKITCHEN
4 boneless skinless chicken breasts
cup plus cup water
tablespoon olive oil
2 yellow or white onions, diced
1 package taco seasoning such as
McCormicks
8 whole tomatillos, husks removed
1 avocado, sliced, seed discarded
cup nonfat sour cream
1 large bunch of fresh cilantro, large stems
removed, plus cup diced cilantro leaves
1 pinch cayenne pepper (about 1/8
teaspoon)
Juice of lemon
Sea salt to taste
Black pepper to taste
head of purple cabbage, shredded
head of green cabbage, shredded
6 purple or green cabbage leaves for
serving or to use as a taco wrap
4 Roma or hot house tomatoes, seeded
and diced
S
pring arrives this month, but
usually St. Patricks Day gets all the
attention. For that reason, March
and cabbage have been a marriage for
centuries and chances are, you most
likely think of traditional corned beef and
cabbage this time of year.
Lets skip the corned beef and instead
infuse a little Mexican cuisine with the
Irish tradition of cabbage by making
Taco-Less Tacos with fresh tomatillo
sauce poured over lean shredded
chicken and a healthy dose of shredded
purple and green cabbage. This dish
not only provides the protein you need
to support working muscles, but this
corned beef and cabbage overhaul is also
packed with antioxidants found in fresh
tomatillos, healthy oils from avocados
and vitamins from the centerpiece of the
recipe: cabbage.
Unlike its less nutrient-rich cousin,
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and high amounts of vitamin C. Cabbage is
also a good source of vitamin A, naturally
fat free and super low in calories. Because
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into top bikini shape, need to drop a
few extra pounds and are looking to stay
on track without blowing it on high fat or
late night snacks. Simply said, you will feel
fuller, longer and guilt-free!
Often the overlooked vegetable,
cabbage is versatile and easy to use.
Steam it, saut it or shred it and enjoy
raw as in the accompanying recipe and
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lemon and spices. Incorporate chopped
cabbage into traditional greens for
an extra crunchy vitamin and mineral
change up to simple salads and discover
why cabbage is the new re-discovered
it green for spring. MS&F
Susan Irby, the Bikini Chef, is a radio host for Bikini
Lifestyles on 790 KABC, an author and specialist
in healthy bikini cuisine. Follow her at twitter.com/
thebikinichef or visit her website at thebikinichef.com.
FRESH
SPRING
CABBAGE
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of the nutrients.
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common and healthy leafy greens to add
to your diet:
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leafy green. Believe it or not, you
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5
Reasons
To Eat Leafy
Greens
1. Provides vitamins and
minerals in a natural
state
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baby spinach salad or frozen spinach.
Spinach greens are fairly large about
4 to 6 inches in length and mostly
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and use in soups or egg omelets. You
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juice machines. Spinach is super
high in vitamins A, C and folate, and
the calcium is absorbed better if the
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is another favorite that youve

probably heard of. Kale ranges in color
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ach. Kale also contains vita-
mins A and C, plus K,
folate, calcium and
potassium. Kale
can be steamed
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dehydrate it and
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is a very delicious
and beautiful green.
Chard leaves are very large
about 12 inches in length
and 6 inches across and they
are easily recognized by their
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veins. Chard stems come in
colors such as deep red, bright
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plentiful in this vegetable. Chard tastes
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consistency similar to celery. Chard can
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ous vegetable in Western diets. Cab-
bage varieties include green, red
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properties and vitamin C are pres-
ent in this vegetable. Cabbage is
very versatile and can be shred-
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boost its nutritional properties.
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romaine or iceberg lettuce. When it
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generally yields more nutrients. This
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romaine healthier choices than iceberg.
is a popular green that

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to spinach. Arugula leaves resemble
dandelion leaves in shape, color and
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than spinach and it doesnt have high
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and folate are
among those present in this green. The
peppery, lemony taste arugula offers is
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cheese for a delicious salad. Arugula
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stems. They are similar to mustard
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nip greens have a bitter taste that has
been attributed to its high calcium con-
tent. This vegetable also contains high
amounts of vitamins K, A, C, folate and
manganese. Turnip greens bitter taste
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mild onions and garlic.
KEEPING YOUR
GREENS FRESH
Like most fresh produce, greens only stay fresh
for about ve days in the refrigerator. Try to
cook or consume your greens within this time
frame. When you get home with your greens,
immediately wash them by swishing them gently
in a bowl of cool water. Spin them out in a
salad spinner and lay them on paper towels to dry.
The damp greens can be layered with paper towels
up to three or four layers thick, then rolled and stored in
your vegetable drawer until use.
If you cant get to your greens within a week, you can prep
them and store them in the freezer for later cooking. After washing your
greens thoroughly, place them in a stock pot with just the water left on
them. Cook on medium heat and allow them to steam gently for several
minutes until they wilt, atten and turn bright green. Set aside to cool,
then store in Ziploc freezer bags marked with the name of the greens and
the date. Soft greens such as spinach and arugula can be eaten when
thawed. Tough greens, such as turnip and mustard greens, will
need to be sauted up to 20 or 30 minutes until soft.
GREEN SYNERGY
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treasure chest of phyto (plant) nutrients containing hundreds, if not
thousands, of bioactive compounds to stimulate cleansing and support
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When searching for and buying sources of green leafy
vegetables, its best to go organic, since conventionally
produced greens are often high in pesticides. Spinach and
lettuce are among the highest in pesticides while cabbage
is among the lowest. An even better option than organic
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markets. Many farms produce vegetables with organic
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Talk to the farmers and ask how they produce their crops.
This can save you money and provide you with tastier
choices than what the supermarket carries. Another option
is to join a CSA (Community Supported Agriculture). These
organizations provide farm-fresh produce, and sometimes
dairy and eggs, and deliver them to drop sites in your
neighborhood, bringing local, seasonal produce to you.
1 bunch greens (kale, turnip greens, collard greens)
1 sweet onion, thinly sliced
2-3 cloves garlic, crushed
4 slices bacon or turkey bacon
2-4 tablespoons olive oil
Salt and pepper to taste
In a large stock pot or dutch oven, cook bacon until crispy.
Remove and set aside. Add olive oil to cover the bottom
of the pan and add onion and garlic. Cook 5 minutes or
until onions begin to soften. Add greens and cook until
they are soft and tender, about 20 minutes. Season with
salt and pepper and add cooked, crumbled bacon.
1 bunch kale
2 tablespoons olive oil
Sea salt to taste
Preheat oven to 350 degrees. Wash kale and use a
salad spinner to dry or air dry before beginning recipe.
Kale must be completely dry! Line a cookie sheet with
parchment paper. Spread kale out on parchment paper.
Drizzle with olive oil and toss to coat. Place in the oven
for 12-20 minutes until kale is crispy thin but not burnt.
Remove from oven, season with sea salt and serve
immediately.
Kale Chips
Sauted Greens
ESSENTIAL FATTY ACID COMPLEX
RICH IN OMEGA 3, 6 AND 9

MMSN is proud to introduce Max Green Synergy, an all
natural, comprehensive and proprietary blend of Greens,
Antioxidants, Fruits, Gastrontestinal (GI) Support and
Fiber ingredients. Each serving of Max Green Synergy
has the approximate equivalent to 1 to 2 servings of
fruits and vegetables. Max Green Synergy is all natural
and whole food nutrition at its best!
Comprehensive Greens and Fruit Blend Formula
Powerhouse of Phytonutrients
Rich in Antioxidants
Contains Probiotic Cultures to Support GI Health
Contains Concentrated Aloe vera (inner filet)
100% Vegetarian/Vegan
All Natural No Artificial Colors or Flavors
Non-Dairy and Lactose-Free
No Fillers,Binders or Excipients
Available EXCLUSIVELY at MAX MUSCLE Sports Nutrition
VITALNUTRITION
GROCERY
SHOPPING
I
t really is up to you what gets put into that cart. Its
far too easy to forget that, as we look into our pantry
at home, that we're the ones responsible for having
to choose between an avocado or an apple turnover.
What you buy at the store is what you'll put in your mouth
at home. And yes, that apple turnover has a better chance
of being eaten before the avocado.
WebMD.com writer Kathleen M. Zelman, MPH, RD, LD,
shares in her article, 10 Tips for Healthy Grocery Shopping,
Good nutrition starts with smart choices in the grocery
store. Cooking up healthy meals is a challenge if you dont
have the right ingredients in your kitchen.
Ready to shop? No, youre not. Much like sports teams on
gameday, you need a game plan before walking the aisles.
There are two kinds of people in the world those who
make lists and those who don't. Whichever you are, we can
work with it.
Check It Twice
If youre a list lover, then your shopping experience can
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clearing off the shelves. This works best for people who like
to cook their own food. Seems like it's all too easy to miss
out on that ONE ingredient we needed for the main course.
Just like a football team has a list of plays before kickoff,
we need an item list ahead of time. This is the best way to
stick to what you need and not what you might be tempted
by. Make a commitment to stick to THE LIST.
Sticking to the list will be the weapon that arms you for
the days, weeks and months to come. If you dont buy the
wrong foods, you can't eat the wrong foods at home. Out
of sight, out of mind goes a long way! The List is one
piece of your armor to develop a healthier lifestyle. It's a
guideline in exercising self control and taking responsibility
to make better choices.
Your Attack Plan
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us to eat. Fruits, veggies, lean cuts of meat and seafood
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dairy products, whole grains nuts and seeds.
By Gina Ostarly
We love shopping. We
love eating. Combine
the two and what do you
get? The unglamorous,
probably pleasant, but
possibly perilous grocery
store. This is where either
good habits can begin or
fattening tendencies can
be boosted.
MADE SMART & EASY
How many times have you walked
into the grocery store and found
yourself meandering along the aisles,
singing along to Michael Buble or
John Mayer? According to Bankrate.
com, music in a major chord with a
slower beat is statistically proven to
sell more groceries. Why? Because we
slow down. We spend more time in the
store because were walking slower
and enjoying ourselves.
Statistically, youre going to buy 40
percent more food than you originally
planned. The music you might not
have previously been aware of is
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cart.
MarketingTeacher.com, a website
representing a small group of market-
ing lecturers from Chinchester, England,
report in their article Consumer Behav-
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mood. Slow tempo music relaxes the
customer and causes them to linger in
the store longer, whereas fast tempo
music may be better for stores and res-
taurants that need rapid turnover.
Money Saving Solution
If possible, do your grocery shopping
with an iPod. Select high-energy songs
that are suited to exercise or dancing.
These tunes will have you bee-bopping
your way through the store. Youll be
in and out with items on your list,
instead of adding those spur-of-the-
moment goodies.
If you can't shop with your own
iPod, then do your best to ignore the
music being piped in. Remember, its
there for a reason. The longer youre
in that store, the more money youre
going to spend. Try singing AC/DC to
yourself and get the heck out. At least
you'll have a good excuse for rockin
out in the produce section!
There you have it: a good way to
buzz through your local food store and
maybe do it fast enough to put your
sneakers to work. MS&F
As you enter the grocery store, rst attack the perimeter.
This is where you'll nd all the goodness God intended
us to eat. Fruits, veggies, lean cuts of meat and seafood
surround the store.
Ever thought about how a grocery
store is laid out? Wonder why the milk
is at the back of the store? Since its
often something we have to run in
for, wouldn't it make more sense to
have it up front? That would keep you
from walking down the middle aisles
where you coincidentally (or not) run
into temptations like cookies, sodas
and processed foods.
Think its nice you are welcomed by
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of baked goods when entering your
local grocer? Almost feels like you
could be in the Garden of Eden, right?
Temptation is always lurking.
Reading is Fundamental
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you'll need to be a good reader. Why?
Because you need to read the nutrition
labels of the items you buy to see if
they deserve a trip home with you
or not. Try to maintain balance with
a good blend of proteins, fats and
carbs. Too much of one is like having
a grocery cart with one sticky wheel: it
just slows your progress.
Most people tend to buy too many
foods that are overly high in carbohy-
drates. This can be bad because the
body cant metabolize all that sugar,
so it produces insulin and stores the
extra calories as fat. Unless you plan
to spend the winter outside, that isn't
smart.
According to doctors Richard and
Rachael Heller, authors of The Carbo-
hydrate Addict's Diet, nearly 75 percent
of overweight people suffer from an ad-
diction to carbohydrates and the cause
of this addiction is excessive levels of
insulin. The Hellers say the rise of in-
sulin caused by certain foods actually
induces the addict to eat even more
carbs.
Don't Fall for the Noise
Grocery stores are crafty and cunning
in their marketing tactics. In the case
of a grocery shopping trip, what you
dont know can hurt you! For instance,
did you know the music thats playing
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buying decisions? Stores dont spend
money on music just for your pleasure.
Research found in the Journal for
Marketing reports that supermarket
shoppers shopped longer, moved
slower and purchased more when slow
tempo music was played compared to
fast tempo music.
The Top Selling Pro
tein For 20 Years
*
COME IN TODAY and try a FREE Sample of any of the 5 New Great-Tasting
Gourmet Flavors - Now Available in New Convenient 1lb. Sizes!
*Based on Sales in Max Muscle Store Locations
For More Information,
Visit Us Online at maxmuscle.com
Franchises Available.
CUTTINGEDGE
You dont have to feel the burn to know
your fat-loss product is working. Try
these safe, gentle and effective
products to help you in your
ght against fat.
FAT LOSS
WITHOUT
THE BURN
E
very year we set goals with the best of intentions, but sometimes
life sneaks in and throws us a curve ball. Consistency is one of
the major stumbling blocks people encounter, especially when
weight loss is a goal. Max Muscle has four products, each
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to YOU and to help you make your goals a reality!
MAX CLA
The good news in the battle to budge the pudge is you dont
need crazy stimulants that make you feel like jumping out of
your skin to burn fat. Max Muscle Sports Nutrition has great
alternatives that can increase fat burning without burning you
out!
One of the best is Max CLA. CLA (conjugated linoleic acid)
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and contrary to knee jerk reactions, you have to have fat to get
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modern food processing methods have dramatically decreased
By Lisa Moretti
the CLA naturally found in our diets.
Our obsession with low fat foods also
contributes to the problem.
One of the original people involved
with developing and marketing CLA was
Gwen Kent. Initially, she says, people
had a hard time understanding the
value of CLA when it comes to weight
loss because it actually promotes lean
body mass. She notes that when we
changed the messaging to Lose a pant
size, then people got it! Sometimes
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increasing lean body mass also means
decreasing in size.
Bill Gottlieb, co-author with Harry
Preuss, MD, of The Natural Fat-Loss
Pharmacy, says CLA is one of the
most unique and effective weight loss
supplements. Without any change in
diet or exercise, studies show you lose
approximately four pounds of fat and
gain four pounds of muscle [in 12
weeks] thats remarkable. Plus,
if you do go on a diet, research
shows CLA can help reduce the
lethargy and depression many
people experience while dieting.
Clinical research published
in the Journal of Nutrition
demonstrated that taking 3.5
grams of CLA contributed to
lipolysis (breaking up the fat in
fat cells into fatty acids) along
with the breakdown of stored fat
in skeletal muscle.
Riley Roe, 26, a customer of the Max
Muscle store in Longmont, Colorado,
has been taking Max Muscle Sports
Nutritions Max CLA for close to a
year and he said he loves it. I have
noticed an increase in energy during
my endurance training and activities
and an awesome boost in my results
in the gym, said the former college
rugby player, who now is a multi-sport
athlete. I continue to get leaner and
build more lean body mass. I believe
that this product has helped me
chisel my way down from a bulky 186
(pounds) to a still lean, mean 156. You
gotta love having a smaller waistline
than you did when you were in high
school.
For those with thyroid issues,
Mary Shomon, NY Times Best-selling
author and patient advocate for
hypothyroidism, points out that CLA
may be a great resource for those who
cannot exercise vigorously but often
struggle with weight issues. In her
column on About.com, Shomon has a
whole list of extra reasons why CLA is
a great alternative, including immune
system support, enhanced muscle
growth and better cholesterol balance.
Max CLA provides 1,500mg of
superior CLA in each dose, so its easy
to get those clinical results!
Max LiquiCarn
Another resource for fat burning
either for weight loss or for added
fuel for your muscles while working
out is Max LiquiCarn, comprised of
l-Carnitine. Athletes have been using
l-Carnitine to delay the onset of fatigue
during workouts and competition, but
l-Carnitine is essential to fat burning.
Max LiquiCarn provides a fast-acting,
more bioavailable form for quicker
results. Just ask Renee Whiten who
found herself turning 40 with three kids
and too much weight on her frame.
After working out consistently,
Renee hit a plateau. Rather than
give up, she consulted with Max
Muscles Bobbi VanHorne in Kennesaw,
Georgia. In addition to MaxPro for a
quality protein source and Max Vit-
Acell for a daily multi-vitamin/multi-
mineral supplement, Bobbi suggested
Renee add Max LiquiCarn before
each workout. As a result, Renee was
able to burn even more fat and blast
through her plateau! My body fat has
been reduced by 7 percent in the past
4 months and Im excited to see the
changes my body will undergo in the
next 4 months! she said.
Cleanse & Lean
Oftentimes one of the obstacles to
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digestive issues. Max Muscles Cleanse
& Lean offers a way to remove excess
water, bloating and built-up waste from
your digestive tract without any habit-
forming or damaging botanicals.
Irregularity and bloating can make
a big difference in how you feel and
how you look. Kimmie Cominsky, 42,
decided to take life by the horns when
she suddenly found herself weighing
210 pounds as her 20 year high school
reunion approached. She dropped
to 155 pounds, admittedly doing yo-
yo dieting and crash-course workout
sessions. But she wanted more. She
decided to go to a training studio for
boot camp classes. I walked in and
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the ripe ol age of 35-45. I thought to
myself, I can do that!
At the prompting of her training
coach, who said she needed to do a
good cleanse before taking fat burners,
she visited her local Max Muscle
store in Lone Tree, Colorado, where
they recommended Cleanse & Lean.
Cleanse & Lean really helped jump-
start my weight loss efforts and made
me feel lighter and less bloated, Kimmie
said. After starting in May, I went from
157 pounds and 21 percent body fat
to 125 pounds and 11.7 percent body
fat by October 22, 2011, [which was]
P\ UVW ERG\ EXLOGLQJ VKRZ .LPPLH
placed 3rd in the Masters division at
the GNC Colorado Natural competition.
,FRXOGQWEHPRUHSURXGIRUP\UVW
show. The way I see it, I already won
with the goal I set out and completed.
Quadra Cuts Night-Time
It might sound strange, but Quadra
Cuts Night-Time helps you keep the
fat burning on high while you sleep!
This metabolic activator includes four
proven fat loss accelerators along with
key ingredients that also help you
relax and get a restful nights sleep.
"Cleanse & Lean really
helped jump-start my
weight loss efforts and
made me feel lighter
and less bloated."
Kimmie Cominsky, 42
maxmuscle.com
MAX CLEANSE & LEAN (MCL) offers a solution to
digestive issues as well as a way to remove excess water
and waste from the body. You work out hard to stay fit
and you want to see the results every day, thats what
MCL can help do. MCL addresses the water and bloating
that many of us hold just under our skin, in our hips, abs,
legs and feet. MCL helps naturally release this excess
fluid and flush it from the system to help drop weight
quickly and lean up. MCL also helps promote regularity,
which is essential to health. If youre backed up, MCL
will get you back on track and in the process help you to
lose unwanted pounds!
Customers become raving fans of this product, but so do
the folks who work for Max Muscle!
Joey Boyens, franchisee of the Max Muscle in Des Moines,
Iowa, said hes been using Quadra Cuts Night-Time for the
last six months. I have a lot of trouble sleeping at night
and this product has really helped me to relax and get some
rest. Sleep is the original reason I took the product, but in
doing so I have lost about 3 percent body fat. I have not
changed my diet or exercise routine much during this time
frame if anything, it has been worse so I attribute the
fat loss to Quadra Cuts Night-Time. I order it by the case for
myself so I never run out at home!
Stack Em Up
Are you looking to create a gentle but full, round-the-clock
support system for yourself? The good news is that you can
stack all four of these products together throughout your
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DQGKHOS\RXPHHW\RXUWQHVVJRDOVZLWKVXUHUHVXFFHVV
Max CLA, Cleanse & Lean, Quadra Cuts Night-Time and
Max LiquiCarn all provide a quadruple-action and systematic
approach to safe and effective weight loss, said Phillip
: +DUYH\ 3K' 5' )$&1 &16 &KLHI 6FLHQWLF 2IFHU
at Max Muscle Corporate USA. Each product is designed
to attack fat and weight loss by different physiological
mechanisms. CLA for body composition changes, Cleanse
& Lean by intestinal elimination and water loss, LiquiCarn
for non-stimulating fat metabolism and Quadra Cuts
Night-Time, which provides non-thermogenic fat-blasting
factors throughout the night. Your body fat and weight will
surrender to this arsenal of products.
Talk to someone at your local Max Muscle store to help
\RX GHVLJQ D SURJUDP WKDW PHHWV \RXU JRDOV DQG WV \RXU
lifestyle. Dont be surprised if you need a new set of goals
before the end of 2012! MS&F
"I believe that Max CLA has helped
me chisel my way down from a bulky
186 (pounds) to a still lean, mean
156." Riley Roe, 26, of Lyons, Colorado
Cleanse & Lean Advanced is
a powerful body composition
slenderizing formula designed for
quick and effective weight loss.
Cleanse & Lean Advanced specifically
addresses the areas of healthy
elimination, appetite suppression,
thermogenesis along with water loss
using high quality ingredients
supported by published scientific
studies. Cleanse & Lean
Advanced is fast-acting, delivering
key bioactive ingredients to support
your weight-loss program in conve-
nient and easy-to-swallow capsules.
BEFORE
Amanda Carrier, Los Angeles, CA
NEW
MULTI-FACETED WEIGHT LOSS FORMULA!
*Amanda's results are not typical. Amanda used Cleanse & Lean Advanced as part of a comprehensive
nutrition program that included healthy eating and exercise.
with Cleanse & Lean
Advanced!
*Photo courtesy of thuyxtran.com
maxmuscle.com
N
ITR
IC
O
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ID
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LA
TO
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Q:
We had a customer asking
what source we use for
vitamin C. He is allergic to rose hips
and we found one vitamin C with
rose hips, one that said vitamin C
(as ascorbic acid), and one that said
vitamin C (as calcium ascorbate).
What is ascorbic acid and calcium
ascorbate, and does that mean it
does not contain rose hips? Thanks
so much for your help! Dan Nobel,
Max Muscle Brentwood, MO
A:
Rose hips are the fruit of the
rose plant and contain vitamin
C. If a supplement contains rose hips,
that product is legally required by law
to list rose hips in the supplement facts
panel, so if the customer is allergic,
the vitamin C as ascorbic acid or the
calcium ascorbate vitamin C product
would be great alternatives.
Ascorbic acid is the most common
form of vitamin C, but as stated
in the name, it is acidic. Calcium
ascorbate is a gently buffered form
of vitamin C (comparable to Ester-C,
a popular branded product), which
is common when the acidic form of
vitamin C causes stomach upset. The
calcium ascorbate is a gentler form
of vitamin C.
Q:
I have a customer who can't
have anything with oxalates
ASKDR.HARVEY
in it because of a kidney issue. Do you
know if our whey protein has oxalate
in it? Jon Meyer, Max Muscle
Placerville, CA.
A:
First, here is a little bit of oxalate
education:
Oxalates are salts or esters of oxalic
acid. They bind with minerals forming
nonabsorbable complexes that can af-
fect kidney function if someone has
these issues.
Your customer most likely knows
more about high oxalate foods than
both of us, but oxalate levels tend to
be high in rhubarb, gooseberries, citrus
peel, swiss chard, cassava root, spinach,
parsley, okra, beer, coffee, cocoa/
chocolate, most nuts, peanut butter,
etc. Since oxalates are high in cocoa/
chocolate, they should not use this
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VWD\ZLWKYDQLOODDYRUVRISURWHLQV
Q:
Just a quick question for
you regarding Max Vit-
Acell Antioxidant: does it contain
caffeine? Or is it caffeine free? Ted
Dehmlow, Max Muscle Woodbury,
MN.
A:
Our Vit-Acell Citrus, Vit-Acell
Antioxidant, Pro Shield and Pro
Essential do not contain any caffeine.
Only our Vit-Acell Energy contains
caffeine at 100 mg per serving.
Q:
Does Max Nitro 2 have
any caffeine? Girolomo
Bevinetto
A:
Max Nitro 2 does not contain
caffeine. Additionally, there is no
caffeine in our other nitro products, Max
Nitro and Nitro EXT. MS&F
By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Phil Harvey? Email it to him at drphil@maxmuscle.com.
Q&A with
Dr. Harvey
Who is Dr. Harvey? Phillip W. Harvey, PhD, RD,
FACN, is the Chief Scientic Ofcer for Max
Muscle. A leading expert in nutritional biochemistry
and sports nutrition, he has been involved in
education, research and the nutritional industry for
more than 25 years.
PLATINUM PREMIERE
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have
passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer
you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to
do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the
Food & Drug Administration.
KI6K FE8F08MAK0E K078I7I0K * 8ELL FLAK7A7I0K * FA0IFI0 KE885
8arIeans 0rganc 0Is * 0hampen Kutrten
Egg whtes InternatenaI, LL0 * Jehn 5cetts Ktre
* 0ptmum Kutrten {A88) * ME7-8x 05A
* Frenutr, LL0 * 5unJesa LL0 * 60 Energy Labs
* weeJbeIt 0strbuten
WHAT'SHOT
MASS BUILDER
Max Muscle Sports Nutrition's
Powermax 1000 is a professional
strength mass gainer for those
needing nutrient-dense high protein
and high calories to maximize
lean muscle mass gains. Packed
with 53 grams of multi-fractional
proteins per serving, Powermax will
not only satisfy your caloric and
metabolic requirements, but also
your taste demands.
MaxMuscle.com
GET STRONGER
Max Muscle Sports Nutrition's Max
ZMA contains clinically proven
ingredients to increase strength and
lean muscle mass. With vitamin B6,
magnesium and zinc, Max ZMA
helps boost testosterone levels and
performance levels. MaxMuscle.com
HYDRATE IN STYLE
Completely eco-friendly and
built for longevity, SIGG
Switzerland's water bottles
boast countless bottle styles
and designs to suit even the
most discerning shopper.
The 2012 collection offers
even more widemouth styles
for ease of cleaning and
addition of ice cubes or
lemon wedges. MySigg.com
BETTER THAN GREEN TEA
Called the "skinny tea" in Taiwan, Puerh
(poo-air) tea is loaded with incredible avor
and more antioxidants than green tea.
Unlike traditional teas, Puerh undergoes a
60-day fermentation process resulting in
intense avor and an amory of antioxidants!
Numi Organic Tea brings us this powerful
tea in delicious avors, including chocolate,
magnolia, mint or Emporer's. NumiTea.com
A HEALTHY BOOST
Max Muscle Sports Nutrition's Max Vit-Acell
Energy is a comprehensive liquid vitamin/
mineral with a fast-acting natural energy
boost enhanced with caffeine! Take a shot
and feel the difference! MaxMuscle.com
NATURAL RELIEF
Arnica is an amazing plant and can be used to treat
the symptoms of bruising, inammation and joint and
muscle soreness. Hyland's Muscle Therapy Gel with
Arnica is quick absorbing, pleasant on the skin and
it helps relieve sore muscles, sprains and strains.
Hylands Arnica 30x Tablets provides 100 percent
natural pain relief to help speed recovery from injuries
and trauma. The quick-dissolving tablets treat a range
of symptoms including joint and muscle soreness,
bruising and swelling, stiffness, back ache, fatigue and
inammation. Hylands.com
If you are currently using a concentrated Pre-workout supplement READ THIS!
Find out why that Concentrate you are using may be ineffective as a Pre-Workout supplement!
Dont be misled by the concentrated and ultra-concentrated
pre-workout hype that less is more. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ingredients that will provide a benefit, then you need to use a product
that is based on science providing efficacious doses of these key
ingredients. As a consumer you need to understand that these types
of products deliver just a small serving of powder loaded with
stimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBX was designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBX was
formulated to support energy, strength, power, and stamina for
effective workouts and results. The recent market flood of concen-
trated and ultra-concentrated pre-workouts with the philosophy
that less is more are nothing more than stimulant powders without
any scientific basis. Upon closer examination, its impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBX is a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBX contains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBX delivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBX contains
glutamine which is the most abundant amino acid in muscles and
frequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBX provides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
enhance strength through the ATP energy

boosting and cell volumizing effects. Finally, for mental focus and
alertness, FBX contains caffeine, guarana, Panax ginseng,
octopamine, adenosine, NADH and phosphatidyl serine. All of these
key ingredients are delivered in the proper, efficacious dosages in a
serving of FBX to ensure that you are taking a pre-workout
supplement that actually does what its supposed to!
beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies. beyond those indicated. JACK3D and 1M.R. are registered trademarks of their respective companies.
Information gathered was based on label and formula information. Ingredients may have other benefits
8y: FhIIp w. Karvey, Fh0, 80, FA0K, 0K5 * 0hef 5centfc 0ffcer, Max MuscIe 0erperate 05A

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