2016 March Issue Max Sports & Fitness Magazine

NEW
fat loss
SYSTEM
pg. 56
MAX'S
BEST
BEACH
BODY
WINNERS
Body-Toning Workouts
Slim-Down Nutrition Tips
Must-Have Beach Essentials
FREE ISSUE!
MARCH 2016
Compliments of:
MAXMUSCLE.COM
Introducing Max
Muscle's Inaugural
Best Beach Body
Winners MARK
SINDAYEN and
LAUREN IRICK.
Get Shredded Like
Them! pgs. 22-28
NOW AVAILABLE IN
15 FLAVORS!
become
one of us
In celebration of our
25th year in business,
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
This offer is good for
a limited time only.
Visit us at
maxmusclefranchise.com
for more details.
TEAM MAX ATHLETE
ROSE SCARBOROUGH
Photo by Hiram Chee
NPC NATIONAL
**Based on sales at Max Muscle stores nationwide.
emerge, the Weight Loss Sensation taking America by storm is a powerful fat loss and body composition slenderizing system specially formulated to inhibit appetite, promote the release of fat from stored fat cells and accelerate
the burning of fat for fuel. emerge, Max Muscle Sports Nutrition's #1 Selling weight loss drink mix contains
clinically proven and patented weight loss ingredients to suppress appetite, provide maximum calorie burning
specifically from fat, increase energy and elevate the bodys metabolism. emerges proven weight loss formula
has helped women across the country attain unbelievable results and it can help you too! (Available in Wild Cherry Tart,
Grape Blast, Strawberry Lemonade, Tangerine Dream, Watermelon Splash, Mango Madness, Blue Raspberry Bomb, Tangy Pink
Grapefruit, Pineapple Pizzazz, Minty Mojito, Blossom White Tea, Root Beer, Vanilla Crme, Key Lime Pie and Fruit Punch Flavors)
NEW!
EXTREME WEIGHT LOSS!

Emerge Hardcore was developed to be the premier and most powerful
fat loss product available. The key features are the ThermoMax Blend that
contains Caffeine, Gynostemma pentaphyllum, Berberine, Green Tea
Extract and Yohimbine and the Emerge Hardcore Blend that contains
Advantra Z, Quercetin, TeaCrine and Cissus quadrangularis. These
ingredients are supported by published clinical scientific evidence for
safety and efficacy to suppress appetite, provide maximum calorie
burning specifically fat, increase metabolic thermogenesis, support a
positive mood, and increase mental clarity, focus and motivation.
Available Exclusively at:
Locations nationwide. Find yours @ www.maxmuscle.com

TAKE THE TEST at
MAXFITNESSAGE.COM
Find us on:
*No Initial Franchise Free and No net royalties for first 12 months upon qualification. Certain restrictions may apply. Limited Time offer. This information is not intended as an offer to sell, or the solicitation of an offer to buy, a franchise. It is for information purposes only.
A franchise offer may only be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states. MMSN is currently registered in all states.
23
MARCH 2016
FITNESS
HEALTH
16 Your Gut Microbiome
Find out what your poop has to

say about the state of your gut,
learn the importance of gut
bacteria, and discover ways to
improve your gut flora (and
possibly lose weight, too)!
COVER/FITNESS
22 Beach Body Winners
Introducing Max Muscle's Best

Beach Body winners, Mark
Sindayen and Lauren Irick.
23 Lauren's Workout
Try Lauren's high octane workout. All you need is a bench,

some dumbbells, and some
courage!
26 Mark's Workout
Mark put together five exercises

that will target your whole body
for a hot beach-ready physique.
WWW.MAXMUSCLE.COM
Issue 202
MARCH 2016
30 Mentally Fit
Feeling down or in a rut?

Well, hold on a minute! Here
are six signs that you might
be doing better than you
think.
TEAM MAX
34 Geri Berger
Each month, we host

a Q&A with one of
Max Muscle's elite
Team Max Athletes.
SPOTLIGHT
36 Getting Results
Max Muscle franchisee Eric Lawton from

St. Petersburg, Florida helps
customers plan successfully
so they can get lasting
results.
26
26
50
DAVID CALHOUN
INGRI DEGROOTE
46 34
IMAGE
53 Taste the Rainbow
We put together a list of colorful

foods that are great to eat for
total body health. Plus: How to
eat mindfully.
40 Make Waves
Look hot on the beach with

these must-have products for
fit guys.
42 Citrus Infusion
Beauty products featuring

refreshing citrus notes for ladies.
SCIENCE
56 Weight Loss System
Max Muscle introduces its new

3-product complete weight loss kit
that will help burn fat, curb your
appetite, and cleanse you from within.
NUTRITION
46 Lean Out for Summer
From eating whole foods to

supplementing with key
nutrients, here are some strategic nutritional tips for slimming
down in time for summer.
50 Jicama Shrimp Tacos
Looking for a delicious meal

that is fresh, filling, and fueling?
Find the recipe here!
NEW
SYSTEM
fat loss
pg. 56
ARPANA PRASAD
DEB PROSSER
IN EVERY ISSUE
4
6
8
10
12
14
58
60
62
Editors Note
President's Point
Digital Buzz
Feedback
Joe's Corner
Health Beat
Science Pulse
Pro Training
What's Hot
DON DONA
MAX'S
BEST
BEACH
BODY
ON THE COVER
WINNERS
Body-Toning Workouts
Slim-Down Nutrition Tips
Must-Have Beach Essentials
FREE ISSUE!
Compliments of:
Introducing Max
Muscle's Inaugural
Best Beach Body
Winners MARK
SINDAYEN and
LAUREN IRICK.
Get Shredded Like
Them! pgs. 22-28
Locations nationwide. Find yours @
www.maxmuscle.com
MAXMUSCLE.COM
MARCH 2016
2/12/16 11:45 AM
MAR_2016_COVER-FEED.indd
Photographer: Eric Wainwright,

Wainwright Images
Models: Mark Sindayen, Lauren Irick
Makeup/Hair: Amanda Senter
MARCH 2016
WWW.MAXSPORTSANDFITNESS.COM
EDITOR'S NOTE
NOW IN STORES!
Available in Strawberry Lemonade and Unflavored.
Available at:
I KNOW THIS GAL. We'll

call her Sally. Sally thinks she
is a positive person. Sally is in
fact one of the most negative
people I know. I texted her
a quote recently that said,
Positive thinkers have a
solution for every problem.
Negative thinkers have a
problem for every solution.
Stay Positive! She texted
back, Amen! But she didn't
really get it. I texted her another quote a few days later that
said, Strength doesn't come from what you can do. It comes
from overcoming the things you once thought you couldn't. Her
response? One day I will start overcoming. One day.
(Sigh.) I've decided to make it my life mission to help this
girl become more positive and realize that life is not meant to
be lived waiting for one day and holding on to anger, hurt,
resentment, fear, and other negative emotions. Life's way too
short for that, don't you think?
So, which one are you? Do you see solutions for every
problem? Or do you find reasons why every solution couldn't
possibly work? Are you needing to get back into the gym but
think there's NO WAY you can do that? Are you wanting to eat
healthier but don't know where to start? Are you tired of being
in a bad relationship or in a job you hate?
For every problem, there IS a solution. You just have to see
it. It doesn't have to be this huge solve-all-your-problems type
of solution. It could just be something so tiny that all it requires
is a mere baby step. For example, can't find time for the gym?
Can you take five minutes every day to do as many pushups
and squats as you can? Five minutes? Surely you can. And
about eating right? Can you cut out one bad food per week?
Instead of reaching for potato chips in the afternoon, how about
having a piece of fruit or some carrots? That's not a huge deal
is it? Hate your job? Instead of focusing on what you hate, can
you find one little thing you do like and focus on that?
I think too many people feel that change requires a complete
overhaul of their lives. But what's wrong with making tiny
changes? It's the victories that count, whether they're mini ones
or great big ones! Maybe after a month of doing five minutes
a day of pushups and squats, you start doing 10 minutes, then
in another month, you're up to 30 minutes, and so on. What if
focusing on the one thing at work you do like starts changing
your attitude about your job? What if your eating habits begin
to improve dramatically simply because you feel victorious about
cutting out potato chips?
Count your small victories. See solutions for every problems,
no matter how minuscule. Think outside the box. And please,
don't wait until one day to start making changes. Start today.
I know you can do it!
Until next time,
LaRue V. Gillespie
LaRue V. Gillespie is the Editor in Chief and Creative Director for Max
Sports & Fitness Magazine. E-mail her at editor@maxsportsandf itness.com.
4
WWW.MAXMUSCLE.COM
MARCH 2016
MARCH SPECIAL!
Purchase of
the total weight loss system
Available at:
Find a Store Nearest You @ maxmuscle.com Franchise Opportunities Available

*Offer good on FIRST purchase only. Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply.
Talk to your Max Muscle Certified Nutrition Coach for more details.
PRESIDENT'S POINT
IF YOURE READING THIS,
there is a good chance that you are

pretty passionate about working out,
eating clean, taking your supplements
religiously, and looking the best you
can. Now, with so much social media,
its easy to see how many passionate
people there are out there working
their tails off in the gym to look their
very best. More and more of this very
dedicated and passionate group are becoming better educated on
the importance of nutrition and the role quality supplements can
play in improving performance and helping them get better results
from their training. Compare that to how many people out there
who share this same kind of passion for what they do to earn an
income. According to a recent Gallup survey, 71 percent of people
in the workforce in the United States are actively disengaged
at work. They're not passionate about what they do! Worse,
people who are emotionally disconnected from their jobs aren't
productive. That's not good for business, right?
What if you could wake up every morning and feel excited about
what you do for a living? Well, guess what? There has never
been a better opportunity for you to do something you LOVE than
right now. Its true, and its your lucky day, because Max Muscle
Nutrition is celebrating its 25th year in business and we are
offering an incredible promotion to people just like you so you can
get into business for yourself and channel that same passion for
working out and looking great into doing something that you LOVE
TO DO!
If you love helping others and want the chance to make them
feel and look better, then listen up. For a limited time only, we are
offering individuals who share this passion the chance to open
your very own Max Muscle Nutrition franchise and pay no initial
franchise fee and no royalties for the first year!
Thats right, weve never done this before. And, there are some
really cool additional perks that go along with the program, so if
you think you may be interested and you want to do something
that you will love to do every day, then do yourself a favor and go
to MaxMuscleFranchise.com right now and see if you qualify. Its
quick and easy to do, so what do you have to lose? Check it out
and see if you have what it takes to join the Max Muscle family!
If you share our passion for helping others be the best they can
be and would like to own your own business with a proven track
record for success then please contact us, we want to talk to you!
Sean Greene is President of Max Muscle Sports Nutrition and executive editor
of Max Sports & Fitness Magazine. E-mail him at sean@maxmuscle.com.
6
WWW.MAXMUSCLE.COM
MARCH 2016
Publisher Joe Wells Enterprises, Inc.

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

Advisory Board
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN
Contributing Writers
Linda Hepler, Abby Hoeffner, Susan Irby,
Joe Wells, Karen Morse, Dr. Phil Harvey,
Pete Ciccone, Matt Cooper, Jackie Classen,
Kim Miller, Shannon Dougherty, Justin Nault
Contributing Photographers
James Patrick, Frank Fontanilla, Eric Wainwright,
Hiram Chee, Brett Seeley, Shutterstock.com
MAX SPORTS & FITNESS

210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
MaxSportsAndFitness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be reproduced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
any diet or exercise routines, you must first consult
with a qualified physician.
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
For 25 Years Max Muscle has always done things differently. The company was founded based on the
principle that we would lead and not follow. In creating our brand, we would only make products that were safe
and effective. We would use only the highest quality ingredients. We would manufacture our products in the
USA. We would develop formulas based on scientific evidence.
In creating our franchise system, we would ensure that our customers get results by having certified nutrition
coaches in stores, offer nutrition consultations and customized meal planning, utilize the most advanced body
composition analysis to track our customers progress and provide an in-store experience like no other. We
would educate, not sell. Many of these innovative approaches have been copied by our competitors and as
the saying goes, imitation is the sincerest form of flattery. We are flattered and it validates for us that being
the first to introduce these unique approaches is the better way to do things. For us its always been about
doing what it takes to get our customer results.
In Celebration of our 25th year in business, we are offering an unprecedented opportunity to become
a Max Muscle franchise. Now you can own your own Max Muscle store and pay NO Initial Franchise Fee
and NO Royalties*! This is a limited time offer though so if you want to take advantage of this incredible
promotion, then you must act quickly.
If you have a passion for helping people achieve their health & fitness goals, Max Muscle provides the
opportunity to change lives. Theres been no better time than right now to get into business for yourself and do
what you love to do!
Find out how to get started at www.maxmusclefranchise.com TODAY!
Find us on:
Be sure to use the hashtags #maxnation,

#maxmusclesportsnutrition, #maxmuscle, #showmymax and/or
#maxsportsandfitness for a chance to be featured here!
MAX NATION
DIGITAL BUZZ
We all love our social media platforms. Here, we

focus on what's happening with Max Nation
in the digital world.
Fab Facebook Selfies

Mark Sindayen (this
month's cover model)
showed off his killer
delts after a hardcore
delt workout and
cardio on a running
machine.
@sannicada shared this before and

after pic showcasing her weight loss
journey. "I reached a fat loss amount
that made me squeal!" she said.
@diva_rescia says, "Always supporting

my friends over at Max Muscle Fullerton
for keeping me in shape during my prep
season!!!"
@iron_ink_ posted this #tbt pic of him

with teammates @musclegirl_barbie
and @_fit_britt_
8
WWW.MAXMUSCLE.COM
MARCH 2016
Chris Hughes says:

Some of y'all don't want it.
That's why you ain't got it.
Excuses sound best ...
To the ones making them up.
Love Those MM Products!
#motivation
MaxMuscle DesMoines says, "Forget

the Groundhog! How do you feel about
YOUR shadow?? Don't wait another day
to get yourself in shape."
#knowledge
@MaxMuscleLinc
@Shannaleroy says, "I saw this and it said, 'How coffee makes me feel.' Since
I don't drink coffee, my caffeine kick comes from @maxmusclesojo 'emerge.'
... This is how I feel .... It's seriously the best fat burner/energy drink. Try it for
yourself... #fatburner #supplements #fitnessaddict #maxmuscleemerge
It's 100% your choice

so go out there and
make it a GREAT
one! #maxmuscle
#maxmusclelincoln
#knowledge
#freeproduct
@humanofzeus says: Ready to slay this

spin class. #emerge #maxmuscle
Visit @MaxMuscleSportsNutrition
on Facebook each week for a
chance to win FREE product!
MARCH 2016
MAX NATION
FEEDBACK
Kaiden Tali shows, 8,

off his cup (filled with
a fruit smoothie and
Max Power Greens)
while wearing his
new MM Walnut
Creek kids' shirt. Is
he too cute or what?
Results, photos, comments, and thank you's

from people across the United States who make
up the great Max Nation.
Emerge & Utes Fan!
Chris Miller, Utah Utes fan and a fan of Max Muscle Utah, is shown here at
the Arizona State game on October 17th, 2015 going to town in the rain
with his Emerge and the (Salt Lake City Utah) Utes!!!! Chris shops at several of
our locations in Utah and recently won our Max Muscle Newsletter contest.
Mike Dalton, Regional Developer Max Muscle Nutrition
All Hail the MM Cup!
Firefighter
Diana Chappell of
Junction City, Oregon
holds up her fave MM
Cup while on vacation in
Hawaii. Aloha Diana!
TALK TO US
10 WWW.MAXMUSCLE.COM
MARCH 2016
Salute to Veterans
Here is a photo of store co-owner Rich Hellyer (left) with USAF Veteran Chad Grey,
30, of Honolulu, HI. We work with the Lift For The 22 program, an organization
that helps pair veterans with gym memberships to involve them in a healthy lifestyle
in order to fight the U.S. veteran suicide epidemic. We assist the athletes/members
with nutrition and supplementation education, as well as provide them with product
discounts to help further their fitness journey. Chad is a customer who we ship products
to on a monthly basis. He was in town and stopped by the store.
Mary Davis, Franchisee, Max Muscle Nutrition Beaverton, OR
We love hearing from you! Send us your selfies, your motivational photos, your
favorite quotes, or workout routines, success stories, questions, comments, likes,
dislikes, etc. to editor@maxsportsandfitness.com for a chance to be featured here!
Love Those
MM Lanyards
Look Who Stopped By!
Bellevue, WA
Bend, OR
You know it's a GREAT day when you have NFL prospect QB Michael Eubanks and former NFL
Rookie of the Year Leonard Russell stop into Max Muscle Corona, CA.
David Boyd, MM Nutrition Franchisee in Corona
If I Can Do It, You Can, Too!
I've always been a "skinny" guy. I've also

belonged to a lot of gyms. I've always wanted
a bigger, better body. I just never had the time
or the motivation. But what I didn't realize is
that I needed to MAKE time and the motivation
would come.
On January 1, 2015 I told myself enough
is enough. I hired a trainer and he got me
into a great routine. After a month with him I
was going to the gym 4-5 times per week on
my own. Whenever I would hit a plateau or
was struggling with motivation I would work
out with my trainer again for a week or two.
I also was connected with Fernando Salas,
a Certified Fitness Nutrition Coach at Max
Muscle Wesley Chapel, FL. He took the time
to create a meal plan for me and suggested
different proteins and
supplements to help me
achieve my goals.
After just a few short
months, I could already
see a difference, not only
in my body, but my life. I
looked better, felt better,
was eating healthy, and my
body just felt right. With
consistency and support
from family and friends I
reached my goal!
When I started, I
weighed 155 pounds. When
I took the "after" picture, I
weighed 170 and felt way
better. But I'm not done! I
still want to gain more and
I want to use my story to
motivate other people. I'm the classic example

of "if I can do it, anyone can do it." I made the
time and I made a difference in my life!
I have many people to thank for this
transformation. Eamon for helping me train
and motivate me. Fernando for getting me on
track with food, protein, and supplements and
always being there to answer any questions
at any time. My cousin Rachel for being my
inspiration to better not just my body but
myself in general. My family and friends for all
of your continued support. I plan to continue
to work hard every day and better my body
and my life and I want to encourage others to
do the same!
Jason Padula, customer at Max Muscle
Nutrition in Wesley Chapel, Florida
Jantzen
Beach, FL
Salem, OR
MARCH 2016
11
JOE'S CORNER
HEY JOE,
how can I
speed up my
metabolism?
WE HAVE ALL heard the word

metabolism, but many of us do
not exactly know what it means.
We mostly associate it with a
categorization of someones body type
by either stating that they have fast
metabolism (thin people) or a slow
metabolism (overweight people).
Metabolism refers to how much
energy your body uses, and most
measure it by how many calories you
burn in a day. A standard method
to measure your metabolism is
calculating BMR (basal metabolic
rate), which measures how many
calories you burn in a sedentary
or resting state. There are many
websites on the internet with tools
to help you determine your BMR.
Or, you can stop by your local Max
Muscle store where a Certified
Fitness Nutrition Coach can help you
determine your BMR.
Here are some tips to help you
increase your metabolism so you can
lean down in time for summer:
Weight Training: Most of us

dont realize how much of an effect
that weight training can have on
our metabolic rate. When we train
with weights, we break down muscle
tissue and we push our heart to
supply the stressed muscles with
blood. This elevates the heart rate
considerably, thus burning fat as the
heart is pumping and you're utilizing
oxygen at a higher rate. All of this
will stimulate your metabolic rate and
help with burning fat. And if that is
not enough, the broken down muscle
needs to repair, thus stimulating your
metabolism again. Weight training can
produce incredible results as it works
in several different ways.
MARCH 2016
DRINK UP!
Water can stimulate

your metabolism by
up to 30 percent!
Consume Protein: Protein has
a greater thermogenic effect than
carbs and fats. Protein is also much
harder to digest than fats and carbs.
It has literally thousands of molecules
that must be broken down before
digestion. All this activity leads to
faster metabolism.
Eat 4-6 Smaller Meals Each Day:
As mentioned, digesting foods will
stimulate your metabolism. Experts

agree that smaller, more frequent
meals will keep you from overeating
and stimulate your metabolism,
leading to fat loss. Plan smaller,
healthy meals throughout the day.
Drink Water: Studies have shown
that drinking water can stimulate
your metabolism by up to 30 percent.
WOW! Make sure you take your water
bottle with you daily. The boost in
metabolism starts to work just 10
minutes after you start drinking and
lasts for 45 minutes.
Avoid Stress: Stress has been
proven to slow down your metabolism.
In this busy and hectic world we
live in, stress can be hard to avoid.
Meditation and yoga have been proven
to help reduce stress and can be
essential in helping calm us down.
Joe Wells is the founder and CEO of

Max Muscle. He shares important tips for
healthy living and sports performance
every month. Read past columns on
MaxSportsandFitness.com.
I hope you found these tips for

stimulating your metabolism helpful.
If you can incorporate a couple or
even all of these, it will help you live
a more energetic and healthy lifestyle.
Make sure you also stop by your local
Max Muscle store, where you can
discuss your meal plans and training
to optimize your results. MS&F
S
E
R
TO
!
W
NO
S
N
I
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
The Best Got Better

3 0 g P r ot ei n *
6 .6 g B CAAs*
4.4g G l ut amin e *
Sugar FREE
Fat F REE
G l ut en F REE
*per serving.
Find us on:

MAX HEALTH
HEALTH BEAT
From defining charisma to reading nutrition labels,

here are the latest blurbs about health and nutrition.
BY LINDA HEPLER, BSN, RN
DON'T LET THE LABEL
FOOL YOU!
Ever grab that carton of yogurt because the nutrition label indicates
fewer calories and fat and less sugar than the other brands? According
to consumer researchers from Germany, the nutrition values you see on
labels can fool you if you dont look at the serving size. Which means that
you may end up buying more and eating more than you need.
EATING
FOR RESTORATIVE SLEEP
If youve ever lain awake at night regretting that fatty pepperoni
on the pizza you ate a few hours earlier, you already know that
fat can influence sleep quality. Investigators from the Institute
of Human Nutrition at Columbia University Medical Center, who
recently studied the effects of diet on healthy sleep, found that
its not only saturated fat, but also sugar, that contributes to poor
quality of sleep. For the most restorative sleep? Try a high fiber
snack like popcorn, a pear, or a hemp protein smoothie.
Move Over
Pregnancy Test
Almost everyone is familiar with the

popular and accurate early pregnancy
tests found in the local pharmacy. But
now, a new diagnostic test for various
illnesses has been developed. The
paper test, which uses minute amounts
of blood, sweat, or other biological
material, is sensitive enough to indicate
the presence of biological markers for
certain bacteria, viruses, or even cancers.
While not mainstream yet, the new test
has the potential to be used in many
environments including the home.
MARCH 2016
OUTTING
THE FAKER
Health care providers and insurance

companies often rely upon smartphone activity
trackers to determine whether people are
complying with a physical activity program.
And some people have found a way to cheat
the system until now. Northwestern Medicine
and Northwestern Rehabilitation Institute of
Chicago researchers have designed a new
way to train smartphone trackers to spot the
difference between fake and real activity. The
new method will out the cheater who shakes
the phone to fake a brisk walk while he or she
is really lying on the couch watching the game.
Charisma Defined
Do your ever wonder why certain people
are able to charm an entire roomful
of people the minute they walk in the
door? It may not be simply good looks
and intelligence, but quick thinking,
according to new research published in
Psychological Science. The research,
which showed that those who performed
most quickly on mental speed tasks were
perceived by others as having great
charisma, found that when it comes to
charm, how smart people are appears to
be less important than how quick they are.
MAX
MUSCLE
EXCLUSIVE!*
Introducing the InBody 270,

Now Exclusively at Max Muscle Stores!*
Max Muscle was the FIRST to have Certified Fitness

Nutrition Coaches in store.
We were the FIRST to offer FREE nutrition consultations.
We were the FIRST to offer Customized Meal Planning.
We were the FIRST to provide Advanced Body
Composition Analysis.
And now we are proud to introduce another FIRST
the ALL NEW InBody 270!
FEATURES INCLUDE:
FASTER. Now only 15 seconds to complete test
Segmental analysis for more accurate results
Measures dry lean mass, weight, skeletal muscle
mass, body mass index and basal metabolic rate
Calculates bodyfat mass, percentage body fat
and weight
Accurately measures both extracellular and
intracellular water
exclusively at:
Find us on:
*InBody models may vary per location.
MAX HEALTH
Gut
Microbiome
What Does Yours Say About You?
BY JUSTIN NAULT
YOU CAME here looking for

information regarding health and
fitness, correct? Well, Im about to
reveal the secret to unlocking many
of the mysteries surrounding your
health, happiness, physical, and
mental performance. The answers
you seek lie within... well, your poop,
to be exact.
By now, if youve never heard
anything about gut bacteria, its time
for you to crawl out from underneath
your rock and learn a thing or two. The
human body is host to an unimaginable
MARCH 2016
number of bacterial cells. In fact, when

you realize just how many bacterial
cells we have in and on our bodies, its
kind of hard to even call us human
at all. According to the latest research,
microbiologists have confirmed that
there are approximately 10 times as
many bacterial cells as there are human
cells in our bodies. Put another way:
about 90 percent of the cells in your
body are not yours, they are your
microbes.
For the sake of this article, we are
going to focus on the microbes that
live in your gut and digestive tract.
Why? Because your gut microbiome
just might play the single biggest role

in determining your overall health and
human performance!
With all the information floating
around, there doesnt seem to be
any consensus as to what would be
considered the ideal gut microbiome.
That being said, there are a few general
rules that the experts have accepted as
truths when it comes to changing your
health for the better by manipulating the
gut microbiome:
1. Diversity is a good thing! A
healthy gut microbiome should contain

an extremely diverse community of
countless strains of bacteria.
2. There are two predominant

families of bacteria:
Firmicutes generally found in

excess in the guts of obese humans.
Bacteroidetes generally found in
excess in the guts of lean humans.
3. Probiotics are actual bacteria:
You can ingest good bacteria in the

form of probiotics. These can be found
in cultured and fermented foods and
probiotic supplements. Getting them
is only half the battle. They must be
properly fed to remain healthy. Enter
prebiotics.
4. Prebiotics are the food that

feed your bacteria: Dietary fiber
is the key to feeding Bacteroidetes,

which cannot be found in probiotic
supplements.
5. All fiber is not created equal!
Fiber is a carbohydrate found in plant

foods that the human body cannot
digest. Fiber contributes no calories
or food energy, so really you can't eat
too much of it! By definition, prebiotic
fiber is fiber that does not get digested
in the stomach or the upper intestine
and remains available for health
providing properties by the time it
reaches the colon. The human body
does not digest it, but your friendly little
microbes feast upon it!
Ok, so youve just been given the
CliffsNotes on your gut microbiome. So,
what now? How can you even know
if your gut microbiome is healthy?
Well, this is where the power of poop
comes in! We live in a glorious time
of advanced technologies that have

allowed us to explore the human body
in ways we never previously thought
possible.
Scientists have developed techniques
that allow them to identify the specific
strains of bacteria found in your unique
gut microbiome by analyzing fecal
samples. Not only is this possible, its
also readily available to the public at
a very affordable price! Companies
like uBiota, UBiome, and American
Gut (actually a research project) offer
analysis of your poop for $100 or less.
Personally, I went with uBiome,
and the entire process could not have
been more painless. Simply visit Biome.
com and order a Gut Kit. A onetime purchase is $89 and your kit
will be shipped to your doorstep. The
kit includes detailed, yet very simple
instructions for collecting a very small
sample of your fecal matter. Trust me,
the process is not nearly as unpleasant
as you may be picturing. Just follow the
instructions and mail your sample back
to uBiome. In a few weeks time, you
will get the results from your sample
and can begin exploring all of the
bacteria found in your microbiome!
Once you receive your results, the
real genius of uBiome is revealed.
Their interactive dashboard allows you
to not only explore the types of bacteria
found in your gut, it also educates
you on the specific functions of each
strain. You can even compare your
results with a huge population of others
who have used uBiome in the past.
My diet, while it changes daily

based on my physical output and
training schedule, would most closely
resemble The Paleo Diet. For that
reason, I have a pretty healthy ratio
of Frimicutes vs. Bacteroidetes in my
microbiome. That being said, thanks
to my Eastern European genetics, I
have always stored a small amount of
excess fat in my lower abdominals. At
29 years old, I had pretty much just
accepted that this would always be
the case. But after my experience with
uBiome, I had the feeling that maybe
I had inadvertently stumbled upon the
secret to solving my problem once and
for all: my Bacteroidetes!
Some research has shown that obese
humans tend to have a gut microbiome
that is dominated by Firmicutes and is
deficient in Bacteroidetes. This could be
the reason why so many obese people
often fail when trying to lose weight
with fad diets. If they do not fix their
unhealthy microbiome, they will not see
the results they desire in the long-term
from any diet.
On the flip side, lean humans tend
to have a gut microbiome that is
dominated by Bacteroidetes and far less
Firmicutes. Think about it: we all have
that one friend who could literally eat
cheeseburgers all day and still maintain
an effortless six-pack. It is my personal
belief that Bacteroidetes are the key
factor that allows those people to stay
lean.
So what does all of this mean? The
bad news is that the typical Western
Not only do you need probiotics, but you need to get prebiotics in your system, too. Good sources include raw
asparagus, Jerusalem artichokes, garlic, bananas, raw and cooked onions, and legumes.
MARCH 2016
17
Eating fermented foods like sauerkraut, kimchi, and kombucha can help flatten your tummy and get your gut
microbiome back in good running condition.
Diet is horrible for the health of your

gut microbiome. The average American
does not get anywhere near the amount
of prebiotic fiber they need to help
Bacteroidetes flourish. The good news is
that you can implement simple dietary
changes today and begin to change the
ratio of your gut microbiome in as little
as 48 hours! Just with the information
provided in this article, you can work
towards changing your gut microbiome
for the better. Heres how:
Eat fermented foods daily:
Sauerkraut I like to mix a couple

of tablespoons into scrambled eggs.
Delicious!
Kimchi
Kombucha You can also explore
the process of making your own
Kombucha at home!
MARCH 2016
Eat more prebiotic fiber:
Jerusalem Artichoke (also available

in capsule form on Amazon.com)
Leeks: Sautee lightly in a skillet with
a bit of grass-fed butter for a delicious
addition to almost any meal!
Resistant Starches such as
potato starch (up to 1 Tbs per day)
Eat more healthy fats:
Grass-fed Butter/Coconut Oil

Cook your meals in either of these
Wild-Caught Salmon (Also consider
an Omega-3 supplement)
Avocados
Cold-pressed olive oil
Thats it. Seriously, its that simple.
As I studied the results of my gut kit,
I realized that while my own microbiome
seemed to be pretty healthy, I still
had slightly more Firmicutes than I did
Bacteroidetes. I set out to see what

would happen to my body composition,
namely my body fat percentage, if I
implemented specific dietary changes
in hopes of tipping the scale in favor of
Bacteroidetes.
Its an unscientific study for sure, and
while there are a number of factors that
could be contributing, the introduction
of fermented foods and large quantities
of prebiotic fiber to my daily diet has
produced results in my physique. My
lower abs are more defined and I shed
a grand total of 3 percent body fat in a
matter of weeks! In all of my years of
training, I have never experienced such
drastic results in such a short period of
time. So Bacteroidetes are my new best
friends and I intend to keep feeding
them well. MS&F
Max Advanced Sleep Aid Promotes

Relaxation and Restful Sleep!
NOW IN STORES!
Max Advanced Sleep Aid provides a

natural balance of selected key ingredients
including Gamma Aminobutyric Acid
(GABA), Inositol, 5-Hydroxytryptophan
(5-HTP), Goji Berry Extract (Fruit) and
Melatonin to help calm your brain, promote
relaxation and help you fall asleep naturally
so you can get a deep, uninterrupted and
restful nights sleep.
Combining the strongest active ingredients
legally available, Max Advanced Sleep Aid
will help promote relaxation, the onset of
sleep as well as the deep quality of sleep
you need allowing you to wake up refreshed
and energized!
Learn more about Max Advanced
Sleep Aid and other Max Muscle
products online at maxmuscle.com
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
hello
beautiful
People have been cleansing for thousands of years because
of the physical and mental benefits you experience.
Body cleanses work to remove toxins from our digestive
system. A big benefit from a cleanse is the natural
energy youll feel. Your skin looks better, you feel
leaner and when you feel good on the inside, the
happier you are.
Deep body cleanses can help to lower your

accumulation of toxins. Everyone, no matter how
clean a life you lead, will accumulate toxins, and
over time this accumulation can overload our
detoxification system and keep our body from
running as efficiently as it should. An overload of
toxins may also be a major cause of many diseases. As part of a deep body cleanse, Cleanse &
Lean can be taken with L-Tox, ADRX, Essential
Omega, L-Glutamine, Vit-Acell, turmeric, red clover
and Max Green Synergy. These products taken together will help cleanse your liver, colon, kidneys, lymphatic
system, skin, blood and lungs.
"As the developer of Cleanse & Lean,

you can be assured we use the highest
quality ingredients available."
Phillip W. Harvey
Chief Science Officer
PhD, RD, FACN, FISSN
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
Check Out Real-User Testimonials on Cleanse & Lean

"Ive been starting my day with Cleanse & Lean for
the last year. Cleanse & Lean has helped me drop
excess weight to achieve the body and fitness levels I
have always desired. Its been a long road but Cleanse
& Lean has helped me lose those pounds and
transform my body."
Thomas M. LynottWesley Chapel, FL
Whether I'm on bikini prep or off-season, my all-time go to

supplement is Cleanse & Lean. A highly effective cleanser that
doesnt give me that crampy feeling like other cleansing supplements
typically do. It also promotes my weight loss and removal of excess
water. Cleanse & Lean keeps me regular and happy! I love it!
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
Joan PinedaMartinez, CA
Cleanse and Lean was one of the best products I've ever used! It works exactly
as you say it does! It helped me with what I needed most especially when I needed
to get rid of all the unnecessary toxins in my system which caused so much
bloating. After a week of use, I noticed how much my body tightened in areas
especially my abdominals.
June SupnetHonolulu, HI
Now Available in 100 ct. and NEW trial Size!
BENEFITS OF TAKING CLEANSE & LEAN

WEIGHT LOSS
IMPROVED SLEEP
IMMUNE BOOST
REMOVE EXCESS WATER
IMPROVED SKIN QUALITY
PROMOTE A HEALTHY
URINARY TRACT
REMOVAL OF TOXINS
AND WASTE
IMPROVE THE HEALTH OF
THE INTESTINES

MAX FITNESS
Meet the
WINNERS
2016 Best Beach Body

Contest Coming Soon
So Get Ready Now!
Mark Sindayen and Lauren Irick entered

Max Muscle's Best Beach Body contest
last year and won! Not only did they
take home $1,000 in prizes but they
were awarded their very own cover
of Max Sports & Fitness. Find out a
little more about them and check out
the workouts they shared to help YOU get
ready for summer! BY LARUE V. GILLESPIE
LAUREN IRICK, 27, of Portland, Oregon struggled with

weight issues for years. She had an eating disorder that
kept her on the way-too-skinny side. A trip abroad packed
on some pounds then she shed it in an unhealthy way.
She was tired of feeling trapped in the hell of her eating
disorder, and of not feeling healthy and strong.
In 2013, she decided to get in great shape the
right way. This meant she had to lift more and stop the
cardio madness. She found trainer Amber Fokken (then
Orton) and her life began to turn around. In 2014, she
got her nutrition in order (thanks to Fokken's guidance)
and decided to enter her first bikini competition. She did
High Intensity Interval Training (HIIT) for her cardio and hit
the weights hard. It wasn't long before she earned IFBB Pro
status, something Lauren is really proud of to this day.
Lauren's typical weight training regimen goes something like
this: legs/glutes three times per week, shoulders twice, back
once, and everything else she targets along the way. Plus, she
does one day per week of conditioning. When she's not training
herself, she's training others as a personal trainer.
She picked the workout she shared with MS&F readers because it's
suitable for all levels of intensity. People really determine how hard
they want to work by how they spend their time in the interval, she
said. The exercises I selected recruit some of the largest muscles in
the body and will get your heart rate elevated. In short, this workout
burns some serious fat and builds lean, hard muscle!
On winning Max Muscle's first ever Best Beach Body contest in
2015 (and the cover of this month's magazine!), Lauren said, I was
excited and just surprised! I knew there were a ton of applicants. My
friends even joked it was hard to find me on the voting page because
there were so many! Lots of beautiful women to pick from (and many
I knew!), so it was really flattering to be picked as a finalist and an
honor to take the top spot. MS&F
MARCH 2016
Turn to page 26 for Mark's Story & Workout!
Lauren's Beach-Ready Workout
DO 5 ROUNDS. REST FOR APPROXIMATELY 2 MINUTES BETWEEN ROUNDS. WORKOUT IS 20 MINUTES.
1-MINUTE PUSHUP WITH SINGLE LEG GLUTE SQUEEZE

With your hands on the bench, perform an incline pushup. At the top of the
pushup, lift a single leg and squeeze the glute. For each pushup, alternate
the legs. You can make this more difficult by performing the exercise on top
of the flat bench or by performing a decline pushup where your feet are on
the bench and hands on the floor.
TIP: To keep the

momentum of the
workout up, count
the number of reps
in your head for
each interval. (For
example, for 30
seconds squat and
press, you may get
25 reps in the first
round. Shoot to hit
that 25 reps each
round!)
30-SECOND
BENCH STEP-UPS
PHOTOS BY ERIC WAINWRIGHT, WAINWRIGHT IMAGES
From standing
position, step one
foot up onto the
bench, bringing
the opposite knee
up. Make sure to
alternate your steps!
You can increase
the difficulty simply
by jumping up onto
the bench with both
feet. For advanced,
start with a burpee;
instead of jumping
straight into the air,
jump onto the bench
instead.
MARCH 2016
23
30-SECOND
SINGLE LEG SQUAT
Put your right foot

backwards onto the
bench in an elevated
position. All of your
weight should be on
your front leg. Sink into
that leg as if you were
performing a squat. Do
not let your knee go
past your toes. Make it
more difficult by holding
dumbbells. Do 30
seconds for each leg.
30SECOND
SQUAT AND
PRESS
Standing next to
the bench, hold
two dumbbells.
Squat down
parallel to
the floor, with
dumbbells at
shoulder level.
When you
stand, press
the dumbbells
overhead in one
movement.
30-SECOND BUNNY HOPS OVER BENCH

Grab the bench and stand to one side. Your weight
should be in your upper body as you push from the
floor and hop over to the other side of the bench.
A good substitution for these would be mountain
climbers.
MARCH 2016
When preparing to ignite, I want the most advanced pre-workout technology available,
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
Three Reasons FBX 2.0 is the best and

most advanced pre-workout supplement
available today:
1.5
grams
AGMass Agmatine Sulfate,

to support N.O. synthesis as well as
cardio and neuro transmitter functions
3.2
grams
CarnoSyn Beta-Alanine,
patented ingredient to increase
muscle strength and endurance
1.5
2.5
grams
Creapure Creatine Monohydrate,

patented creatine recognized as the
gold standard of all creatines
NEW FLAVORS!
Now Available in New Power Punch, Pink
Lemonade and Atomic Lime.
Coming Soon in Extreme Orange!
No other pre-workout formula delivers clinically

validated doses of these three key patented
ingredients in these amounts. Use FBX 2.0
before your next workout and feel the difference
for yourself.
Available exclusively at Max Muscle stores
nationwide. Find the store nearest you at
www.maxmuscle.com
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
MAX FITNESS
Meet the
WINNERS
(cont.)
MARK SINDAYEN, 39, of

Bothell, Washington, started
weight training in 1990 to get
bigger for football. He played
running back in junior high and
high school and had intentions
of going pro one day. But in college,
he discovered bodybuilding and loved it. He
started competing in shows in 2000, making
great friends and finding great coaches
along the way. After taking a break for
eight years, Mark began competing again.
Then, in 2015, he achieved IFBB Pro
status.
It was around this time that
he found out about Max Muscle's
Best Beach Body contest. With the
encouragement of his wife, Loraine, he
entered ... and won! This is what he had to
say about having a chiseled beach body: A
beach-ready body is an aesthetically pleasing
body. As a professional bodybuilder I've been
trained to look at my body at all angles. Bodybuilding
is not just about building muscle. It's about building
quality muscle that emphasizes shape, balance, and
symmetry.
As for the workout he is offering on the next couple of pages,
he chose it because it forces you to hit various parts of each major
muscle group. As a busy husband and father, I'm all about saving
time in the gym so I make sure to always train my muscles at all
angles while using maximum intensity and minimal resting times for a
most efficient workout.
Mark, who has been a Team Max athlete (sponsored by Bill Bolvin,
owner of Max Muscle Bellevue, WA) for six years, said Max Muscle
has become a second family for him. The deepest part is Max
Muscle was there to see me through all the ups and downs in all
three NPC USA stints, in 2011, 2013, and finally in 2015, achieving
the ultimate goal, an IFBB Pro card as a bantamweight.
Mark's favorite supplements include MaxPro protein, Pro
BCAAs, Vit-Acell, L-Tyrosine, FBX 2.0, Max Triple Whey, Max ACM,
MaxxTOR, and MiTor. I've seen a lot of supplement companies
come and go, but Max Muscle continues to deliver by continuing to
add quality products while maintaining its 'cool factor' and that's
not an easy thing to do with all the competition out there, said
Mark. Plus everything just tastes better! I'm proud to represent
such a high quality nutrition company! MS&F
MARCH 2016
Mark's Beach-Ready Workout
TRY THIS FULL-BODY WORKOUT DESIGNED SPECIFICALLY FOR THE BEST BEACH BODY LOOK YOU CRAVE.
BACK: V-BAR CABLE ROWS

Do 2 sets, 8-15 reps, with 15-30 second rest pauses, fast concentric and slow eccentric.
Keep your chest and core tight. Perform each repetition by pulling to your stomach and without swinging and repeat the
movement. Keep your head and neck straight up. Benefits: A lot of people neglect their backs and think a beach body is only
about what you see in the front, but the back is just as important. With this exercise, were creating nice tone definition in the
upper middle back.
SHOULDERS: STANDING
DUMBBELL RAISES
Do this exercise at a steady speed,
8-12 repetitions, 3 drop sets.
Grasp the dumbbells and make sure
your palms are facing down, arms
straight. As you are raising your arms
past collar bone level, bend them to
90-degree angles and end the top
of the movement in an eccentric part
of what would be a shoulder press
position, maintaining a 90-degree
angle at the elbows and repeat the
movement. Keep your head and neck
aligned with your torso, chest up,
and core tight.
Benefits: With this exercise, the goal
is to create those nice round defined
shoulders that everybody wants.
How we get those shoulders is by
working both the medial (middle) and
anterior (front).
PHOTOS BY ERIC WAINWRIGHT, WAINWRIGHT IMAGES
MARCH 2016
27
Aim for 10-15 reps with little to no rest between the foot placements
for a total of 50-75 repetitions. Do 2 sets.
Be sure to keep your hips and glutes planted on the leg press seat with your
hands either gripping the handlebars or grasping the backrest for support. Bring
the weight down far enough to you so that your legs are bent at 90-degree
angles and press upward as far as you can without locking your knees. Bring the
weight down nice and steady back to your starting point. Without resting, change
foot placements. First placement: feet together and placed at the bottom of the
platform. Second: place feet wide on the bottom corners. Third: place feet in the
center of the platform shoulder-width apart. Fourth: place feet together at the top
of the platform. Fifth: place feet wide and at the top corners. Tip: Ascending and
descending part of each rep should be a nice, steady pace without locking the
knees. Benefits: This exercise will hit every angle of the upper thighs to create a
balanced and pleasing look.
LEGS: GIANT SET LEG PRESS

WITH FIVE DIFFERENT FOOT PLACEMENTS
BICEPS: SPIDER HAMMER CURLS

ON INCLINE BENCH
Do 2 sets of 8-12 super slow repetitions.
Take an incline bench and set it at a 45-degree
angle and lie face down. Keep your elbows
stationary and pressed against the sides of your
torso. To avoid risk of injury, keep your head and
neck aligned with your torso. Lift and repeat without
swinging. The angle will allow you to go heavier
than normal hammer curls, if you were standing or
seated. Tip: Use straps if your grip strength is not
strong. Benefits: Helps develop size and definition
in the biceps and the insertion into the forearms.
TRICEPS: DUMBBELL KICKBACKS

ON FLAT BENCH
Do 8-12 repetitions, 2 sets.
Lie face down on a flat bench. Keep your elbows
stationary, right next to each side of your torso.
Maintain that position during each repetition to
keep the focus on all heads of the triceps muscle.
Keep your neck and head aligned with your back to
avoid risk of injury. Benefits: With bicep and tricep
exercise, the focus is on the front and back of the
upper arm for toned and shapely arms.
Advanced Tip: For every other repetition, turn the
palms of your hands from a hammer position to
supination to pronation.
MARCH 2016
No Distractions. No Fluff. In the end, I Just
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
CARBS
PROTEIN
TRANS FAT
PER SERVING
PER SERVING
PER SERVING
32G
28G
NEW FLAVORS!
0G
Now Available in Fruit Punch, Pink Lemonade, Intense

Strawberry, Watermelon, Lemon Lime and Tangerine.
Coming Soon in Strawberry Banana & Grape.
Max A.R.M. (Anabolic Recovery Matrix) from Max

Muscle Sports Nutrition (MMSN) was designed to be the
most advanced and complete recovery formula
designed to follow rapid recovery and anabolic science.
Created to be the ultimate post-workout formula,Max
A.R.M. provides the necessary nutrients to support
maximum muscle mass activation, restore fluids and
electrolytes, replenish glycogen and accelerate overall
muscle recovery and repair.
Max A.R.M. is the total package for complete recovery
science providing the powerful patented ingredients
Creapure
Creatine
Monohydrate,
Creatine
MagnaPower and Promilin to promote rapid and
efficient recovery and muscle building. Max A.R.M. is
instantized and delivers a refreshing and satisfying
flavor. Hydration recovery at its finest you wont need
anything else!
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
MAX FITNESS
MENTALLY FIT
Feeling
in a Rut?
Six Signs You Are Doing
Better Than You Think!
BY LINDA HEPLER, BSN, RN
YOU JUST returned from girls

(or guys) night out and you cant
help but compare your own life
unfavorably to that of your friends.
Here you are, 30-something,
unmarried (with no prospects on
the horizon), still living in a cramped
apartment, and working a job that
leaves you less than thrilled. Sound
familiar?
Its not uncommon by the time
you reach your 30s to focus on what
you havent achieved. But instead of
measuring yourself against what others
have accomplished, it may be healthier
to reflect upon your own life, and to
take credit for the progress however
small and inconsequential it seems
that youve made along the way.
Progress can be defined in many ways,
said Stacy Kaiser, Live Happy Editor at
Large and licensed psychotherapist. For
MARCH 2016
some people, progress is getting to the

gym twice in a week or even getting out
of bed in the morning! I believe that
progress needs to be evaluated based
on small goals and large goals, and
should be determined by the individual
person, not what society expects us to
be doing.
Not sure what to credit yourself for?
Here are some signs that you may be
doing better than you think you are:
1. You can appreciate what you
have. Maybe its not perfect, but if
you have the basics food, shelter,
clothing, and a job and youre able to
count yourself lucky. Its a great place
to start, said Chicago-based licensed
clinical professional counselor and
author of Stress in the Modern World,
Serena Wadhwa, Psy.D. When we see
where our starting mark is, it may go a
long way in recognizing how the rest of
the journey may be, she explained.
If you think that being grateful for

the small things rather than focusing
on what you dont have is settling,
theres another perspective to consider,
according to Dr. Wadhwa: Settling is
giving up, losing faith, she said. And
you dont have to lose faith that you can
better your circumstances in order to
appreciate what you have right now.
2. You take responsibility for your
life. Taking responsibility for your
life is more than having a job and
supporting yourself. It means that even
if youve had horrible experiences,
whether as a child or an adult and
who hasnt? you know that you can
choose to move forward from them
and to create a better future. I always
say that youre the only person that is
around you 365 days a year, 24 hours
a day, said Kaiser. This means that
there is only one person that you can
count on on a regular basis to truly
take care of yourself. The best way to

accomplish that is to be able to fully
take responsibility for yourself. Know
who you are, learn your strengths and
weaknesses, own up to your mistakes,
and praise your successes.
3. You are trying to better
yourself, working toward a goal.
You may not have everything you want
right now, but youre able to reflect
upon the past and make plans for
future accomplishments. Reflection
is an important part of establishing
new goals, said Dr. Wadhwa, because
you may see patterns from the past
that can help you to focus more in a
different part of your life. Bettering
yourself, she added, is all about
reflecting and reassessing.
4. You are making an impact
upon others. Almost as important as
helping yourself is helping others. If
youre a good sister or brother, good
son or daughter, or good friend, youre
ahead of the game. Being able to
accomplish being a good person and
taking care of others can make you
feel happier, build yourself a stronger
support system of others who want to
be there for you, and make an overall
difference in the world, said Kaiser.
5. You surround yourself with
true friends. No, friends are not the
299+ people some of whom youve
never met you invited into your life
through social media. Friends are those
few people (maybe only as many as
you can count on one hand) who will
come visit you in the hospital if you
are there, who will take care of your
child if an unexpected work meeting
or emergency comes up, and who will
be there for you both when youre
celebrating a victory and when youre
feeling down. Reaching a place in
your life where you have surrounded
yourself with true, supportive friends
who bring out the best in you is a
tremendous accomplishment, said
Kaiser.
6. You have activities that you
participate in and enjoy. All work
and no play, according to the proverb,
makes Jack (or Jill) a dull person.
Finding activities that you enjoy is
good for your physical, emotional,
and spiritual well-being, said Kaiser.
Many people walk around for months
and even years struggling to find
activities that give them pleasure. If

youve accomplished that, youre insured
greater joy and happiness in your life.
Looking at what youve accomplished in
a new way? For some of us, society, or
the way weve been raised, has taught
us that success is measured by the tasks
of career, family, and finances, said
Kaiser. However, success can also be
found in looking at the little individual
things in life that matter to you and to
the people closest to you.
Progress is moving forward, plain and
simple, added Dr. Wadhwa. If people
focus on what they dont have, they
shade themselves from the shining sun.
Measuring Up
Its easier to measure your progress

from week to week and year to year if
you develop a recording system. Some
ideas:
Journaling Successful people have
kept journals (or diaries) for centuries.
A journal can be a powerful life tool
to help you clarify your feelings, solve
problems, and understand what you
need and want. When you look back at
what youve written over the past year,
you can easily see how far youve come.
Its important when keeping a journal
to write at least a few sentences every
day. Forget spelling and punctuation,
just write a little bit about yourself, what
youre doing, feeling, and thinking.
Tracking Tracking is a tool that you
can use if you like an accurate measure
of your progress. Tracking involves
charts, logs, or tables in which you can
record the facts. For example, if your
goal is to find a job that you enjoy
more, you can track number of resumes
youve sent, interviews youve gone
to, or steps youve taken to enhance
your marketability. If youre working on
getting your finances under control, you
can track monthly expenses.
There are many apps that can help
you to record your goals, add tasks
or steps required to achieve the goal,
and then track your progress. Three
to explore are LifeTick, Strides, and
GoalsOnTrack.
I Did It List If youre not into
creative writing and you dont want to
take the time for daily tracking, a daily
goal list is ideal. Simply write everything
youd like to accomplish each day and
cross things out as you complete them;
carry over incomplete items to the next
day. To see how far youve come, keep
your daily lists in a binder and look back
on them periodically. MS&F
MARCH 2016
31
TYPICAL AMINO ACID DOSE PER SERVING

AMINO ACID
g/35g
SERVING
Alanine
1.48g
Arginine
0.68g
Aspartic Acid
3.03g
Cystine/Cysteine
0.61g
Glutamine
4.43g
Glycine
0.54g
Histidinee
0.50g
Isoleucine***e
1.87g
Leucine***e
3.00g
Lysinee
2.55g
Methioninee
0.61g
Phenylalaninee
0.98g
Proline
2.00g
Serine
1.40g
Threoninee
0.99g
Tryptophane
0.36g
Tyrosine
0.87g
Valine***e
1.76g
**
***Branched-Chain Amino Acid
1. Soop M, Hehra V, Henderson GC, Boirie Y, Ford GC, Nair KS. Coingestion of whey protein and casein
in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol
Endocrinol Metab. 2012 Jul 1;303(1):E152-62.
eEssential Amino Acid an

amino acid that cannot be made
by the body
2. Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance
training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab.
2000;44(1):21-9.
NEW
Ultra Premium Multi-Source Protein!

maxpro ELITE is an ultra-premium and multi-source protein
containing the perfect ratio of whey protein isolate, whey protein
concentrate, potassium caseinate and micellar casein for muscle
protein synthesis and overall sports performance. In terms of the
digestion, absorption and assimilation, both whey protein isolate and
whey protein concentrate are fast-acting proteins while the potassium caseinate and micellar casein fractions are slow-acting for
more sustained assimilation of the proteins giving you the best profile
of amino acids for nutrient timing.
Promotes More Nitrogen

Retention Than Regular Whey**
HOURS
7
6
5
4
3
2
1
Multi-Source
Proteins in
maxpro ELITE
BONUS OFFER!
Regular
Whey
Protein
NEW MAX MUSCLE POWER SHAKER!
FREE SHAKER!
with PURCHASE of maxpro ELITE!

Large 28oz. size essential for mixing all your drinks
including pre & post workout, aminos and protein!
Leak proof snap lid
Highly durable plastic that is easily cleaned
*Max Shaker Bottle is a $9.99 value. First time purchase of any flavor 4LB. maxpro ELITE only. Offer good at participating
Max Muscle stores. Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply.
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
5
1
MAX ATHLETE
Carpe Diem!
Geri's favorite quote;
it's even tattooed on her wrist
LITTLE
QUESTIONS
FOR
Geri Berger
45, IFBB Pro,

Team Max Athlete
Sponsored by Max Muscle Hawaii
What does being a part of Team Max

mean to you? I have benefited from the
support of my local Max Muscle in so many ways.
But the biggest is most definitely in the friendships
that I have made with like-minded, positive people
who uplift and support each other. It's a relief to
know that you are not alone and there are many
others who choose this lifestyle.
How do you stay motivated?

Knowing that I am at my optimal
health for my age motivates me.
I am in control of how I age. Each
day we all have the choice to get
old or get better. I choose each
day to get better.
Who inspires you and why?

My 7-year-old son. I have endometriosis and I
was told at the age of 26 that it would be very
difficult if not impossible to get pregnant due
to the severity of my condition that affected my
fertility. Eleven years later, my son was born
without any fertility assistance. He was a miracle
baby and is a reminder every day that you
should never give up on your dream.
MARCH 2016
Geri's MMSN
Supplements
Pro BCAA
Max Glutamine
LiquiCarn
CLA
Full Blown Extreme
MaxPro Protein
Emerge
What is your advice to others

who aspire to be like you?
Prioritize on what is important in
your life and never lose sight of
it. Don't "get lost" in the journey
so much that you forget to stay
grounded, work hard, be patient,
and most of all, enjoy the journey.
emerge is
the best!
What are your top five training

tips for your sport?
1. Consistency. Results come with

consistency.
2. Put your mind into the muscle
when you are training. Don't just
"sleep walk" through your workout, THINK
about each muscle fiber and WILL it to
get stronger!
3. Intensity vs. pain. Pain is pain
and you could risk injury. Learn the difference between
intensity and pain. Intensity is what will get results, not
pain.
4. Eighty percent of your success is your nutrition
plan. Make sure that your diet supports all the hard work
you are doing for maximum effectiveness and results.
5. Have fun and enjoy the process. If you find
yourself dreading each day and each workout, you need
to ask WHY. Life is too short to be miserable. It's not just
about the destination, but how you get there is equally
important. Be happy in all you do! MS&F
NEW FLAVORS!
Now Available in Fruit Punch and Key Lime Pie!
Geri's Training Regimen:
During competition prep, Geri does one hour of cardio

in the morning and one hour in the evening, six days
a week, starting at five weeks out. Outside of prep,
she does cardio three to four times a week for 30
minutes. For weight training, she does a three-day
split on her body parts and repeats the cycle twice
each week. Each muscle is trained twice a week and
she varies her exercises each week. Day 1: back and
biceps; Day 2: chest, shoulders, and tris; Day 3: legs
and glutes. She rests on Sundays.
Geri's Favorites:
Cheat Meal: Anything chocolate!

Healthy Snack: A Hawaiian fave: Poke bowl,
which is raw seasoned fish (like sushi) over rice.
Body Part To Train: Legs and booty of course!
Exercises: deadlifts, stiff-leg deadlifts, cable
kickbacks, and hip bridges.
Find Geri Online:
emerge is now available in 16 awesome flavors!
Available at:
GeriBergerIFBBpro.com
Blog: geribergerlifestyle.wordpress.com
Facebook: geribergerlifestyle
Instagram: @geriberger_ifbbpro
Twitter: @geriberger_ifbb
MARCH 2016
35
MAX SPOTLIGHT
Planning
Gets
Results
Meet Max Muscle franchisee

Eric Lawton from St. Petersburg,
Florida. Not only does he
believe in the products he sells,
but he helps customers get real
results. BY JACKIE CLASSEN
ERIC LAWTON, franchisee of
Max Muscle Sports Nutrition St.
Pete in St. Petersburg, Florida has
successfully blended two careers
and a long-standing love of fitness.
A graduate of University of South
Florida in Tampa, he has
spent 23 years working
as a mechanical engineer
but two years ago he
launched a second career
and opened his Max
Muscle store to share his
passion for fitness with
others. It was a marriage
of two worlds.
Above: Eric Lawton and his daughter, Lindsey

Rossi, inside the St. Pete Max Muscle store.
Left: Eric talks with customer Fisher Jones
about the importance of protein.
Why a Max Muscle

Franchise?
I have been a big fitness

advocate for a long time,
said Eric. I have scoliosis
and I have used weight
training for years to deal with the
pain.
Five years ago, Eric met Fernando
Salas, franchisee of the Wesley
Chapel Max Muscle and he had a
great experience with him and Max
Muscle products. Because he had
such a positive experience he knew
he had to find a way to help share
this information with others so they
MARCH 2016
would not have to waste tons of time

and money trying to find solutions that
work. What it boiled down to for Eric
was the truth that he could really help
out a lot of people.
Now Erics daughter, Lindsey Rossi,
manages the store and Eric can be
found there in the evenings and on
weekends. They spend their days doing
just that: helping people with their
fitness goals.
Part of what makes them so successful

is Max Muscle products and nutritional
planning are by far the industry leaders
because they get results. I like the
fact that Max Muscle products are what
they say they are, Eric said. They are
quality products, what they say is in the
ingredients is actually in the product.
And, they work. People will not be
disappointed, he added.
Eric and his staff are building a
reputation one client success story at a
time. They take their time with clients
and treat everyone like they are a friend.
The process works because through
asking questions, the staff at Max
Muscle St. Pete can find out what their
clients are really trying to accomplish.
By helping them with a quality solution,
they form positive relationships.
Find us on:
WHERES YOUR
A Max Muscle Certified

Nutrition Coach
Will Get You There
Eric Lawton's
customer,
Gwen Mungin,
checking in
on the InBody
230 machine at
Max Muscle St.
Pete's. Gwen
has already
lost 4.9 percent
body fat while
adding over 2.6
pounds of lean
muscle mass in
the process.
Building Relationships That Matter
Max Muscle St. Pete has teamed with smaller gyms like
Orange Theory, Get Fitness, and Krazy Kardio to work to
motivate and educate customers and improve their results.
This teamwork is very effective. The staffs at these local
gyms know they can refer their hard-working clients to Max
Muscle St. Pete for excellent nutrition guidance and quality
supplements. Max Muscle St. Pete regularly sends their
clients to these gyms knowing they will get expert workout
knowledge. Together, they get results.
What Sets Us Apart
SET A GOAL
STEP
MAKE A PLAN
01
STEP
02
GET RESULTS
STEP
03
Go to maxmuscle.com to sign up for a
FREE NUTRITION CONSULTATION
In our nutritional planning, we focus on demonstrating to

clients how to use nutrient-timing science to get the most out
of their workouts and daily nutrition, said Eric. Additionally,
we use the InBody 230 to document our clients' progress.
Eric believes that his nutritional planning services
differentiate his business from the competition. He has
had more than 150 people successfully graduate from his
nutritional planning program and 90 percent of those who
really followed through have had positive results. It is these
successful customers who share their excitement with friends
and relatives and send referrals in to meet Eric and Lindsey
that help the business grow.
We love referrals and we give thank-you gifts to the clients
who give us referrals, Eric said. It is just good business and
the way we do it at Max Muscle St. Pete.
Client Results are What Matters Most
Customer Gwen Mungin said her experience with Max

Muscle St. Pete has been truly rewarding. Working with
Eric to establish a meal plan that worked with my schedule
allowed me to focus and stay on track," she said. He holds
me accountable every week [and he has been an] incredible
nutrition coach who motivates me in my new lifestyle
change.
Are You Ready for a Fit and Healthy Look?
Building a business that is centered on helping others achieve

their health and fitness goals is a rewarding career. Eric and
his staff are ready to help you take that next step. Are you
ready for a new fit and healthy look? Stop in and introduce
yourself. They are here to help. MS&F
MARCH 2016
Find us on:
MAX IMAGE
The Fit Guy's Beach Must-Haves

BY ABBY HOEFFNER
You'd rather be up and out, doinglivingrather than binge watching anything. So when we thought about what
you should pack for the beach, we kept it full of action. Except for that hammock. After all, you'll want to take at
least some time to relax. It is the beach, you know.
Throw Some Shade

Protect your eyes and look effortlessly cool in TOM FORD
RICK AVIATOR POLARIZED SUNGLASSES. $450,
TomFord.com
Be a Gamer
Get that fit body moving with KAN JAM, the portable
frisbee golf game great for beach parties. $39.99,
BedBathAndBeyond.com
Really
Relax
Forget sandy towels.
When it's time for
you to relax, kick
back in the KIJARO
ALL IN ONE
HAMMOCK. It
even has a rotating

canopy! $119.42,
Amazon.com
Ice Down
Keep your drinks and nutritious snacks cold all day with the
world-renowned insulating power of a YETI COOLER.
$249, YetiCoolers.com.
Keep UV Rays at Bay

The NEUTROGENA BEACH DEFENSE
STICK packs a powerful UV-blocking
punch, all while being water and sweat
proof. $10, Target.com
Carefree
Tunes
Rock the day away without
worry when you use the
PYLE SOUND BOX

SPLASH a rugged and
splash-proof bluetooth
marine grade portable
wireless speaker. $60,
QualityCarAudio.com
MARCH 2016
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
PROMOTES FREE TEST LEVELS UP TO 98%!

Visit us at
for more details.
WHAT MEN ARE SAYING ABOUT 2TX:

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

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

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

Find us on:
MAX IMAGE
Citrus-Infused Beauty
BY ABBY HOEFFNER
We've all been taught for years that Vitamin C is good for our insides. But did you
know it's good for your outside too? Rich with antioxidents, citrus-infused products
are some of the best choices for anti-aging! Here are a few of our favorites.
Color Care
Treat your locks with Beautiful
Nutrition Fadeless Citrus
Antioxidant Conditioner. The
Get Glowing!
The Sweet Spot
Achieve a glowing, radiant complexion

in just 3 minutes, with the DECLOR
Life Radiance Flash Mask. This
energizing express mask addresses your
need for a radiance boost. With essential
oil of Saro to purify and cleanse and
boost skins defenses; Elemi essential
oil to promote microcirculation; and an
exclusive Fruit Acids Complex of passion
fruit, grape and pineapple to eliminate
the dull veil on the skins surface this
Flash Mask has you covered when in
need of a pick-me-up or a quick fix to
reverse the signs of a late night.
Suki Exfoliate Foaming Cleanser
$44, DecleorUSA.com
is a 100 percent toxin-free raw sugar

scrub specially formulated to gently
buff away dead cells, pollutants,
and other debris, revealing smooth,
glowing skin. Organic lemongrass
and raw, nonabrasive sugar crystals
even texture as alpha hydroxy acids
and acai extract promote firmness,
boost circulation, and reduce sagging.
Chamomile combines with olive oil
to soften and condition dry, rough
patches for supple, flake-free skin.
Body
Treat
Jane Iredale's
new BeautyPrep
Face Toner refines
MARCH 2016
$12, Birchbox.com
$32.95, SukiSkincare.com
Skin Prep
pores and moisturizes

with organic botanical
liposomes. It prepares
skin for layering
moisturizer and
makeup, and is infused
with Herbasome, a fruit extract infused
water, to provide deep skin hydration.
Contains organic lemon grass, apple,
pear, carrot and coconut water to
balance pH and restore the surface of
the skin. $33, JaneIredale.com
ultra-nourishing formula is infused with

shea butter and a blend of clementine,
orange, and bitter orange extracts to
pack an antioxidant-rich punch that
counteracts the damaging effects of
color treatments
and keeps hair looking
vibrant and healthy.
Sachajuan's
Spicy Citrus
Body Lotion
carefully hydrates
and soothes your
skin, while providing
an intoxicating citrus
aroma that will keep
you smelling great
all day. Better yet:
built-in anti-aging
properties mean that your skins fresh
feeling will stick around for a long time.
$26, B-Glowing.com
So Fresh
The new G.M. Collin Body "Citrus
Fresh" Shower Gel is a 3-in-1
product that cleanses, restores, and
protects the skin from dehydration. A
small amount provides a rich, creamy
lather while leaving skin feeling
irresistibly soft. The delicious citrus
fragrance is an awakening essence that
delights the senses. $19.50,
GMCollin.com for local spa retailers or

Skin1.com for online retail
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
complete weight management
TAKE THE TEST at
MAXFITNESSAGE.COM
Find us on:
NEW
The Total Weight Loss System is very easy to

use and they have been formulated to be taken
together each day.
burn
METABOLIC
I G N I T E R
Dietary Supplement 60 Capsules
control
S U P P R E S S
lose
D E F I N E &
T
Burn should be taken in the

morning with or without food. As a
suggestion, take 1 capsule to test
your tolerance. If well tolerated then
take a full serving of 2 capsules with
or without food.
Around mid-morning, take 2 capsules
of Control. This will help prevent
the afternoon cravings between
2-4pm. Control can also be taken
before any social event that requires
control of appetite.
Finally, take 1 capsule of Lose in
the afternoon or early evening. Its
that simple. As with any weight loss
product, Total Weight Loss
System dietary supplement is most
effective when used in conjunction
with a reduced caloric diet, exercise
and behavior modification program.
The Total Weight Loss System offers a complete and

easy-to-use solution for effective weight loss success. The
Total Weight Loss System consists of 3 comprehensive
products including Burn, Control and Lose.
Burn is your metabolic igniter. Control has been specifically formulated to suppress hunger. Lose is designed to
define and tone with the specific effect to promote the
removal of intestinal waste and provide cleansing the GI
tract and promote water loss.
Each product contains key ingredients that have been
carefully selected for their scientific evidence, quality and to
be safe and effective for targeted weight loss. These three
products, taken together on a daily basis, are the most
powerful products available as your The Total Weight
Loss System.
Now Available exclusively at Max Muscle!
MAX NUTRITION
Fit Beach
Bodies
Are Also
Made in the
Kitchen
Get your nutrition dialed in now so you are
beach-body ready by summer! Here's how!
BY KIM MILLER AND SHANNON DOUGHERTY
MARCH 2016
ITS EASY TO HIDE under sweaters,

coats and jeans in the cold winter
weather, but summer is right around
the corner! Fortunately, getting on track
to sculpt a fit and toned beach body
doesnt have to take countless months of
work. If you put your mind to it, you can
begin to transform your body in as little
as six weeks, said Kelli Michelle, Tempe,
an Arizona-based fitness and sports
nutrition specialist, macro tracking coach
and certified personal trainer.
The goal of having a fit and sculpted
physique can cause some individuals
to go to extreme measures. However,
Kelli Michelle emphasizes that
approaching transformation in a slow
and healthy way is the best strategy for
long-term success. Initial changes in
transformation will be evident within six
weeks and individuals will be motivated
by the changes they see in their body
and inspired to continue as a result.
Following the strategic tips below will
help you begin to lean out and lighten
up in time for the summer sunshine.
1. Eat Whole Unprocessed Foods
Calories are not all the same. While

its important to consider calories in
versus calories burned, the quality of
the calories is equally important. Certain
foods facilitate weight loss and build
muscle better than others. International
Federation of Bodybuilding and Fitness
(IFBB) Pro bodybuilder and Max
Muscle sponsored athlete Pete Ciccone
encourages people to eat adequate
amounts of protein as it supports fat
burning and protects lean muscle tissue.
He also warns against consuming
too much sugar, which stimulates fat
storage and can increase cravings.
A study published in the New England
Journal of Medicine in 2011 showed a
link between weight gain and an intake
of processed foods such as soda, potato
chips, and processed meats while
weight loss was linked with an intake of
vegetables, fruits, whole grains, nuts,
and yogurt.
Eating whole foods as opposed to
processed items helps supply adequate
nutrition to the body and keeps one
fuller and more satisfied, according to
Karey Northington, registered nurse,
IFBB Bikini Pro Athlete and Owner of
Northington Fitness and Nutrition in
Gilbert, Arizona. Northington suggests
individuals shop the perimeter of the
grocery store for fresh vegetables and

fruits, purchase wild-caught fish and
lean meats, get healthy sources of fat
including avocados, nuts and seeds,
coconut, olive, and sesame oil; and
clean sources of complex carbohydrates
such as quinoa, oats, and brown rice.
2. Hydrate
A key strategy for building a healthy

beach body is staying hydrated. The
body is made of approximately 70
percent water, and if ones goal is weight
loss, adequate water consumption
can help facilitate progress. According
to Dr. Susan Kleiner, Mercer Island,
Washington-based registered dietician,
fellow of the American College of
Nutrition and author of Power Eating,
Fourth Edition, Hydration is very
important at all times, but especially
during a weight loss diet. As fatty acids
are released into the bloodstream,
potential dietary toxins that have been
stored and dormant in our fat cells are
also released for elimination from the
body. Elevated levels in the blood can
be made more dilute by drinking more
water.
Dr. Kleiner added that sometimes
people mistake thirst for hunger.
Before you eat something, if you
think you should not be hungry, drink
water. You might just be thirsty. Water
is non-caloric, so it is a great choice
for a beverage all day long. You also
might be able to lower your appetite by
drinking cool water, she said. Finally,
high protein diets require more water.
The metabolism of protein causes water
loss, so hydration needs to increase as a
result.
MARCH 2016
47
3. Eat Regularly
From a metabolic standpoint, eating

on a more frequent basis can help in
maintaining blood sugars. When we
go long periods of time without eating,
our blood sugar drops and we get
really hungry and we end up eating
a lot, resulting in a spike in blood
sugar. These drastic highs and lows
put our body into storage mode and
also lead to more hunger and cravings.
This does not work well in regards to
weight management, said Samantha
Easterly, a registered dietician and
certified wellness coach at the
Scottsdale Healthcare Bariatric Center in
Scottsdale, Arizona. Easterly encourages
her clients to eat enough to hold them
over for three to four hours. If your
meal is holding you longer, it can be a
pretty sure sign that you ate too much,
she said.
Furthermore, willpower is significantly
decreased when one gets over hungry,
causing it to be more difficult to make
healthy choices. Always keep snacks
available to help prevent going too long
between meals. Pay attention to how
much you consume in an effort to stay
connected to your daily caloric and
nutritional goals.
4. Track Your Progress
To see noticeable changes in your

body requires being diligent about
tracking progress. One of the most
important variables in this is to pay
careful attention to your caloric and
macronutrient intake. Macronutrients
include protein, fat, and carbohydrates.
Even those who know very little about
what this means can easily begin by
using an app such as My Fitness Pal
MARCH 2016
and logging in daily foods eaten.

My Fitness Pal will calculate the
breakdown on a day-to day-basis. In
addition to tracking macronutrient
consumption, other things such as
sugar, fiber, and total calories can
be examined. Reviewing this can
provide enlightening results.
Macronutrient tracking greatly
decreases frustration when trying
to lose weight, said Northington.
Often, clients will come to me and
say they have done everything to
lose weight and the weight will
not come off. When you track,
you know how to trouble shoot
your efforts and ultimately attain
success.
Northington suggests starting with
setting a caloric intake goal first.
In general, daily calories should be
calculated by taking current body
weight and multiplying it by 10 to
13 depending on activity level. More
active individuals use the higher
number.
Once you set a caloric intake
number, you can determine your
macronutrient levels as follows.
Protein totals can be calculated
by taking lean body mass (which
requires you to take a body fat test)
and multiplying that number by one
gram per pound. The remainder of
calories come from carbohydrate
and fats. That specific number is
determined by a variety of factors,
including food preferences, physique
goals, and activity level. Working with
a qualified professional is the best way
to accurately determine ones unique
macronutrient needs.
5. Supplement
Supplementing can make a substantial

difference in your progress.
Supplements are designed to fill in the
gaps to help you meet your nutritional
and vitamin needs, said Corry
Matthews, IFBB Pro athlete and Max
TIP: Visit your local Max

Muscle Nutrition store to inquire
about the InBody machine that
will calculate your body fat
percentage and lean muscle
mass (among other things) and
speak with a Certified Fitness
Nutrition Coach there about your
macronutrient needs.
Muscle franchisee of the Manassas and

Springfield, Virginia stores. The beauty
of supplements, shared Matthews, is
they make life in the 21st century
doable. Matthews suggests starting
with the supplement options below
and adding others as necessary based
on your specific needs. You can visit
your local Max Muscle Sports Nutrition
store and speak with a Certified Fitness
Nutrition Coach about all of this.
Weight Loss Stack: This powerful

1-2-3 combo will help you shred fat,
curb appetite and reduce overall water
weight. This stack has been created to
work in harmony with a low calorie diet.
Protein: Try any one of the following
three: MaxPro Elite, Max Whey Isolate,
or Pure Whey. Proteins reduce overall
hunger, increases metabolism, and fuels
lean muscle. With all the great choices
at Max Muscle you are sure to find one
that will keep you satiated with high
protein, low fat, and low carbs.
Vitamins: Are you getting your seven
to nine serving of fruits and veggies
per day? How about your calcium? If
not, you need a multi. The body cannot
effectively lose body fat without all the
proper nutrients to do so. Even with
a perfect diet, you are still bound to
be missing something! Try Mens or
Womens Max Multi.
Dont delay another day. Get started
now to begin to sculpt a fit and toned
physique by summer. The process will
not only change your physically but also
increase self-esteem and overall health,
allowing you to enjoy the summer
months with confidence. Remember,
diet is 80 percent of the battle, so dial
in that nutrition today. MS&F
NEW!
100% Natural, Safe & Effective!

With a BOLD NEW LOOK and REFRESHING
NEW FLAVORS, Max Liqui-Carn is a delicious
tasting liquid concentrate containing 1250 mg of
active L-Carnitine to support metabolism and help
you efficiently burn fat while at the same time
providing energy for muscles during exercise.
L-Carnitine provides benefits for athletes by
optimizing performance, delaying the onset of
fatigue and improving recovery time. Other
applications of the effectiveness of L-Carnitine
include promoting cardiovascular health, brain
wellness, healthy aging and male fertility.
Find us on:
NOW IN 3 FLAVORS! Fruit Punch,

Lemon Lime AND Orange Fizz
p
m
i
r
h
S
a rves 4)
Jicamco
(Se
s
a
T
MAX RECIPE
INGREDIENTS
Cilantro Lime Sauce:
cup cashew cheese

1 clove garlic
1 lime
1 lemon
1 large avocado
1 bunch cilantro, as needed
Sea salt, as needed
Black pepper, as needed
Water
Shrimp Taco:
FILLING
FUELING
FRESH
STORY & PHOTO BY SUSAN IRBY
What you eat makes a difference.

Foods impact the mind and body,
and are critical to performance
and longevity. When we value
ourselves, we value the foods
we eat. This means feeding our
body foods that nurture it and
make it strong.
MARCH 2016
MS&F
DIRECTIONS
For sauce, make cashew cheese by soaking

2 cups of raw, unsalted cashews in water for
5 hours. Drain and puree with 1 Tbs lemon
juice, 2 Tbs unsweetened coconut milk, 1
Tbs water, 1/8 tsp cumin, tsp black pepper
and pinch of sea salt. Then, puree cup
cashew cheese with garlic, lime juice, pinch
sea salt, avocado, 2 Tbs cilantro, 2 Tbs
water until smooth. For thinner sauces, add
water 1 Tbs at a time.
For vinaigrette, whisk together olive
oil, apple cider vinegar, juice of lemon,
and pinch of sea salt and pepper in a large
mixing bowl. Toss with slaw until well
coated.
Toss shrimp with blackened seasoning in
a medium bowl. Heat coconut oil in heavy
skillet over medium high heat. Add shrimp
and saute until just cooked through, about 2
minutes. Roughly chop and set aside.
Using a vegetable peeler, peel skin from
jicama. Slice jicama into nearly paper thin
rounds using a mandolin slicer or chef knife.
Slices should be thin enough to form a taco
shape but thick enough to hold the shrimp
and slaw.
Place diced green onion, mango,
avocado, and cilantro in separate bowls. To
serve, place jicama slice on plate, top with
slaw, mango, avocado, shrimp, green onion
and cilantro. Top with a dollop of Cilantro
Lime Sauce.
NUTRITION INFORMATION
Serving size: 3 tacos

220.5 cal., 12.3 g fat, 2.7 g saturated fat,
18.15 g carbs, 12.75 g protein, 6.15 g fiber
Susan Irby is a Certified Fitness Nutritionist and food healer, award-winning network television and radio personality, and the creator of The Bikini Chef brand, its recipes and content, which promotes "figure
flattering flavors." She has penned 9 books and just ran her first marathon at age 50! Visit Susan online at thebikinichef.com, susanirby.com and bikinilifestyles.com.
Copyright Susan Irby, the Bikini Chef 2016
Eating with a purpose means eating

foods that are filling, fueling, and fresh.
Fresh foods make all the difference.
They have the most fiber content to
keep the hunger pangs away. They
contain the highest nutrients, giving
you energy and brain power to finish
that huge project at work and still get
to the gym for a revitalizing workout or
meet up with friends for a run, a round
of basketball, tennis, or an in-the-park
boot camp. And, fresh foods made with
flavorful, natural ingredients will refresh
and satisfy even the pickiest of palates.
This month, the kitchen is filled
with fat-burning, body strengthening
ingredients, including one of the best
and lightest carbohydrates, jicama.
Jicama contains the fiber, inulin, which
encourages the bodys absorption of

calcium from other foods. Inulin is a
prebiotic that promotes the growth
of good bacteria in the gut and helps
maintain a healthy colon. Used as the
base for delicious tacos, low glycemic
jicama is thinly sliced and takes the place
of high glycemic, high calorie tortillas.
Look for firm, whole, round jicama
in the fresh produce section of the
supermarket and store in a cool, dark
place for up to 3 to 4 weeks. In this
recipe, sliced green and purple cabbage,
and julienned carrots are tossed with
a lemon cider vinaigrette and served
with blackened shrimp, vegan cheese
made from cashews, and flavor-boosting
ingredients such as lemon, cumin,
buffalo wing sauce, and curry.
Tips for recipe simplicity, imagine a
smorgasbord of fixin's such as diced
green onion, mango, avocado, cilantro,
and sauces all lined up in cute little
bowls. Each person can make their own
tacos the way they like. Jicama can be
sliced a couple of hours ahead of time,
if desired, and placed in a Ziploc bag
as it doesnt turn brown like a potato.
cup olive oil

cup apple cider vinegar
1 lemon
1 pound large shrimp, peeled and deveined
1 Tbs blackened seasoning
Tbs coconut oil
1 medium whole jicama
12 oz. pre-prepped, pre-washed slaw mix
3 green onions, chopped
1 mango, diced
!
W
E
protein the way

nature intended
Non-gmo
Dairy & Soy Free
Gluten Free
No artificial Colors
No artificial flavors
No artificial sweeteners
Trans Fat Free
16g of Protein*
9g of Fiber*
2.6 grams of BCAAs*
Available in Chocolate Silk

and Vanilla Swirl
*Per serving.
exclusively distributed by:
MAX NUTRITION
Taste The Rainbow

Five Foods to Eat Now for Total Body Health
BY KAREN MORSE, MPH
The month of March not only marks the beginning of spring, its also National Nutrition Month
and a great time to try flavorful foods with a variety of health-promoting nutrients. Nutritionists
remind us to feast on a rainbow of fruits and vegetables to benefit from all that nature has
to offer, but what exactly is the story behind the eat-a-rainbow diet? Weve researched the
compounds that give food both their natural pigment and their nutritional prowess to give you a
few snack-worthy foods to add to your grocery cart in March. Here is our list:
Reds: Resveratrol
Eat this: Red Grapes

Or these: Boiled peanuts
Youve probably heard that
drinking a glass of red wine every
day provides health benefits, but it
isnt just the wine that does your body good. Resveratrol, the
plant-based compound found in red grapes,
as well as one of Americas most-loved
ballpark snacks, the boiled peanut,
may be beneficial in the prevention
of neurodegenerative disorders such
as Alzheimers disease, which currently
plagues one in 10 Americans over the
age of 65.
This potent polyphenol has also been found to reduce

inflammation in those with cardiovascular disease and to have
beneficial effects on glucose and lipid metabolism in people
with type II diabetes.
Orange: Alpha-Carotene
Eat this: Cantaloupe

Or this: Winter squash
Carotenoids are the pigments
that give fruits and veggies their
vibrant yellow and orange colors.
Youre probably more familiar with beta-carotene, the plant
pigment in carrots and sweet potatoes, but alpha-carotenerich foods pack a punch as well. In fact, data from the Third
National Health and Nutrition Examination Survey (NHANES
MARCH 2016
53
Eating
Mindfully
This years theme for National

Nutrition Month is Savor the Flavor
of Eating Right, which we dont
do as often as we should due our
busy schedules and obsession with
multi-tasking. Trouble taking time
to savor your food? Here are a few
tips from Dr. Jan Chozen Bays, a
physician, mindful eating guru, and
author of Mindful Eating: A Guide to
Rediscovering a Healthy and Joyful
Relationship with Food.
III) found
that adults
with higher
concentrations of
serum alphacarotene had a
reduced risk of death
from cancer, cardiovascular disease, and
other causes.
In addition to carrots (which also
contain a healthy dose of alphacarotene,) reach for cantaloupe and
winter squash that the body can convert
to vitamin A for immune-boosting and
anti-aging benefits a-plenty.
1. At least once a week, prepare

and eat a meal with conscious
attention to the colors, textures,
smells, and tastes of the different
ingredients. Eliminate distractions
and enjoy a time of giving full
awareness to your food.
2. Pay conscious attention to
slowing down and appreciating
each bite or swallow. It takes 20
minutes for hormonal signals of
satiety to be released. Since most
people finish eating in 10 minutes,
our body does not have time to
realize how much is enough.
3. Eat with your non-dominant
hand (often amusing). Put down
the utensil or food in your hand
after each bite, pay full attention to
what you are eating, and dont take
another bite until the first one is
swallowed.
4. Dont multitask while eating.
In other countries they think
Americans are barbarians who wolf
food down while answering e-mails
or driving. If youmusteat while
working, do alternating practice:
eat one bite with full attention, then
answer one e-mail. Prove that we
are civilized!
5. When you eat something that
is a treat, pay particular attention
to eating it mindfully. Close your
eyes after you take each bite, so
you arent distracted and can savor
it fully. When the intensity of the
delicious taste begins to wane,
pause until your palate is refreshed
before you take the next bite.
to the antioxidant effects

of greens, flavonoids
such as apigenin and
luteolin have been to
have neuroprotective
effects against disease
effecting the brain,
such as Alzheimers and
Parkinsons disease.
A University of Illinois study also found
these two green pigment-producing
chemicals could also be beneficial
against pancreatic cancer, an aggressive
cancer with a low survival rate. While
more studies are needed to determine
if simply eating more of these foods can
help prevent cancer, scientists believe
that ingesting these antioxidant-rich
foods throughout your life would no
doubt help reduce cancer risk.
Yellow: Limonoids
Eat these: Citrus fruits,

such as lemons and limes
Limonoids are, you guessed it,
phytochemicals prevalent in citrus fruits
such as limes and lemons. Limonoids
have been shown to help reduce or
stop the growth of pancreatic, stomach,
colon, and breast cancer cells in both
animal and human cell lines.
While you arent going to grab
a lemon to pack for an afternoon
snack, you can add these vitamin-Crich beauties to recipes and reap the
benefits. Lemon varieties, such as the
Meyer lemon, that are slightly sweet in
taste make a good addition to baked
fish and seafood dishes. Add a few
slices before cooking, then serve with
your main dish and enjoy the fruit (peel
and all).
Green: Apigenin and Luteolin
Eat this: Parsley

Or this: Celery
With superfoods like kale and broccoli
in their nutritional arsenal, the power of
green foods is hard to beat. In addition
Purple: Ellagic acid
Eat these: Pomegranate juice

Or these: Blackberries
Ellagic acid is a potent antioxidant that
has been shown in the lab to reduce
the effect that estrogen has in breast
cancer cell growth. Recent studies have
shown that purple-hued fruits such as
blackberries and pomegranates can
keep skin wrinkles at bay and reduce the
effect of sun damage to the skin.
Keep frozen blackberries on hand to
add to smoothies (the freezing process
doesnt effect the potency of the ellagic
acid). A little pomegranate juice makes
a great smoothie addition as well.
MS&F
MARCH 2016
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
E
O ELIT
R
P
X
E! MA
L
B
A
L
VAI
NOW A

Visit us at
for more details.
ROTEI
P
E
C
R
LTI-SOU
U
M
M
U
PREMI
ULTRA
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
Locations nationwide. Find yours @
www.maxmuscle.com
MAX SCIENCE
your answer
TO FAT LOSS
Losing weight can be as easy as

1-2-3 thanks to Max Muscle's latest
innovation in the fight against fat.
BY MATT COOPER, CFNC
NOTHING WORTH HAVING comes easy. Health and fitness is no

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

BURN is your metabolic igniter. Burn is a thermogenic, effectively ensuring
that you are burning as many calories as possible on top of the natural
calories the human body burns via basal metabolic rate (baseline calories
burned at a resting state), activity level, and the thermic effect of food
MARCH 2016
(calories burned via food breakdown).

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

for centuries. Clinical trials have now
proven its safety and effectiveness to
suppress hunger, reduce body weight
and body fat, and reduce waist and
hip circumference. To complete this
formula, Control also contains Gymnema
sylvestre, green coffee bean extract,
green tea extract, rhodiola rosea extract,
and hoodia gordonii for blood sugar
control, fat loss, energy, and appetite
suppression, respectively.
renewal kit serves as a unique method

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

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

is almost like hitting your fat loss goals
with different punches, from different
directions, like a boxer would. The
formula tackles weight management
from a variety of angles, including
fat burning, cleansing, and appetite
squashing!
Its absolutely true. Burn serves as a
thermogenic and metabolic management
formula. Control keeps cravings in
check, and Lose acts as a cleanser and
detoxification agent, ridding the body of
excess bloat and water retention, while
removing wasteful ingredients from the
digestive tract. I recommend the Total
Weight Loss System to my clients who
want to lean out, especially those who
want a kick-start program to follow, said
James Burchell, co-owner of Max Muscle
Nutrition North Bay.
There is more to overall health and
results, of course, said Burchell, but
the system provides a major positive
step in the right direction. It really does
kick your fat loss results into gear!
MS&F
MARCH 2016
57
MAX SCIENCE
SCIENCE PULSE
The latest news on the power of key supplements to boost

sports performance and safeguard your health.
BY PHIL HARVEY, PHD, RD, FISSN, FACN
BCAA Supplementation
Promotes Fat Loss in
Trained Males
Researchers at the College of Charleston, Charleston,

SC set out to determine the effectiveness of a branchedchain amino acid (BCAA) supplement, in conjunction
with heavy resistance training and a carbohydrate
caloric-restricted cut diet on body composition and
muscle fitness. Seventeen resistance-trained males were
randomized to a BCAA group or a carbohydrate (CHO)
group for 8weeks and prescribed a bodybuilding style
resistance training protocol. Subjects were prescribed a
hypocaloric diet that was followed during the study. The
BCAA group lost fat mass and maintained lean mass,
while the CHO group lost lean mass and body mass.
Researchers concluded that BCAA supplementation
in trained individuals performing resistance training
while on a hypocaloric diet can maintain lean mass and
preserve skeletal muscle performance while losing fat
mass. (Dudgeon WD, et al. J Int Soc Sports Nutr. 2016 Jan
5;13:1). MMSN Featured Product: Pro BCAA
Relief for Osteoarthritis of the Knee
Researchers at the Nizams Institute of Medical Sciences, Hyderabad, India

conducted a study to compare the efficacy and safety of oral glucosamine
(Glu), methylsulfonylmethane (MSM), their combination, and a placebo in
osteoarthritis of the knee. A total of 118 patients of either sex with mild
to moderate osteoarthritis were included in the study and randomized to
receive either Glu 500mg, MSM 500mg, Glu, and MSM or placebo capsules
three times daily for 12 weeks. Results showed that Glu, MSM, and their
combination significantly improved multiple signs and symptoms (pain,
swelling, and overall joint function) of osteoarthritis compared with placebo.
Researchers concluded that the combination of Glu and MSM provides better
and more rapid improvement in patients with osteoarthritis. (Usha PR, Naidu
MU. Clin Drug Investig. 2004;24(6):353-63). MMSN Featured Product: Joint
Relief 2.0
A Natural Boost for Testosterone and Sexual Function

A study was conducted to examine the effect of Testofen (600 mg/day for 12
weeks) on the symptoms of possible androgen deficiency, sexual function, and
serum androgen concentrations in healthy aging males. Researchers from the
University of Sydney, Australia designed a double-blind, randomized, placebocontrolled trial involving 120 healthy men aged between 43 and 70. Results
showed sexual function improved, including number of morning erections and
frequency of sexual activity. Both total serum testosterone and free testosterone
increased compared to placebo. Researchers concluded Testofen to be a
safe and effective treatment for reducing symptoms of possible androgen
deficiency, improves sexual function, and increases serum testosterone in
healthy middle-aged and older men. (Rao A, et al. The Aging Male 2016 DOI:
10.3109/13685538.2015.1135323). MMSN Featured Product: 2TX
MARCH 2016
INDUSTRY UPDATE!
A RECENT STUDY SHOWS THAT THE KEY COMPONENT IN
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
MaxxTOR is a truly revolutionary and innovative new product from Max

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

Subjects lost 2.9 lbs. of fat mass!*
Subjects gained 47% in bench press strength!*
FREE w/ purchase!
Go to maxmuscle.com for details.
The MaxxTOR formula developed by the Research & Development

Team at Max Muscle Sports Nutrition has combined Mediator PA with
other key synergistic ingredients to deliver the most powerful mTOR
Signaling Activator ever developed. MaxxTOR is the ONLY formula
that combines these key ingredients in the correct, efficacious amounts.
MaxxTOR is exclusively available at Max Muscle Sports Nutrition
stores across America. Visit www.maxmuscle.com to find the store
nearest you. For a limited time, with every purchase of MaxxTOR ,
you will get the e-version of the MaxxTOR Training System which
includes the exact training protocol from the study.
Get Ready, MaxxTOR will soon have many imitators
because it is about to revolutionize the muscle building
industry. Go to www.maxmuscle.com right NOW - supplies
from the first production run are limited and wont last long!
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
*Based on results from an 8 week research study using Mediator Phosphatidic Acid and resistance training conducted by Dr. Jacob Wilson at The University of Tampa, Tampa FL.
Mediator PA is a registered trademark of Chemi Nutra. Mediator PA is protected under
patents pending by Chemi Nutra.
*No Initial Franchise Free and No net royalties for first 12 months upon qualification. Certain restrictions may apply. Limited Time offer. This information is not intended as an offer to sell, or the solicitation of an offer to buy, a franchise.
It is for information purposes only. A franchise offer may only be made through a registered Franchise Disclosure Document. FTC rule requires that franchise companies register their franchise offer with many states before advertising or offering their franchise in those states.
MMSN is currently registered in all states.
PRO TRAINING
PROTEIN
POWER!
Build Muscle All Day
Long with an Array of
Protein Sources
BY PETE CICCONE, CSCS, IFBB PRO
HIGH-QUALITY PROTEIN is the

key to building and maintaining lean
muscle, supporting a healthy body
composition, and fueling fat loss.
Protein is the nutrient backbone for
all muscle growth and recovery, and
also supports the integrity and health
of all body tissues. Active individuals
require more high-quality protein for
optimal performance and recovery.
Athletes, bodybuilders, and active
individuals know that high-quality protein
is critical for muscle growth and repair.
Without sufficient protein there can
be no growth. In fact, without enough
protein, in the absence of sufficient
calories, the body will utilize muscle
and body proteins as a source of stored
energy, and actually break down lean
tissue. So, how much protein is enough?
Its generally accepted that hardtraining athletes require at least 1-1.2
grams of protein per kilogram of body
weight (this is the generally accepted
MINIMUM many bodybuilders and
strength athletes, as well as weight-loss
enthusiasts may, in fact, utilize much
greater amounts of proteins). Unlike
carbohydrates or fats, the body cannot
store extra proteins, which means we
must continue to ingest them on an
ongoing basis to keep our muscles
healthy and growing. Supplementing
with a high-quality protein powder is a
good way to ensure sufficient intake of
protein.
MULTIPLE PROTEIN SOURCES

FOR MAXIMUM PERFORMANCE
Since the body cannot store extra

protein and is only able to absorb and
utilize a limited quantity of protein at any
particular time, we must ingest protein
MARCH 2016
almost continuously. This could mean a

lot of eating!
Eating small, frequent, protein-rich
meals from a variety of sources and
emphasizing lean, animal-source protein is
a good way to go. Varying the sources of
protein we eat will increase the likelihood
that we are consuming sufficient
quantities of each of the essential amino
acids necessary for healthy muscle growth
and repair.
Supplementation with the right types
of protein can ensure sufficient intake of
all the necessary amino acids for optimal
muscle health, growth, and repair. By
supplementing with specific protein
supplements, we can almost guarantee
that we are getting everything we need to
nourish, protect, and support the growth
of our muscle tissue. And in the postworkout phase, this becomes even more
critical to optimize your training efforts.
Photo by Brett Seeley
Pete Ciccone, CSCS, IFBB Pro, is a professional

trainer, physique specialist and prep coach
in the Southern California region. He's a
published industry consultant and a respected
authority in Sports Nutrition & Exercise.
Find more on 619muscle.com.
COMMON SOURCES
OF PROTEIN IN SUPPLEMENTS
Whey Protein Isolate: The highest

available yield of protein, gram for gram,
of any whey protein source, WPI is fast
absorbing into the muscle tissues and has
immune boosting properties to protect
the body system during periods of intense
training.
Hydrolyzed Whey Protein:
Hydrolyzed whey is protein thats
been broken down into fast-absorbing
peptides. The fastest absorbing of all
forms of whey, hydrolyzed whey hits
the bloodstream first, providing a rapid
infusion of muscle building amino acids.
Micellar Casein: Very slow-digesting,
micellar casein has the capability of slowly
infusing amino acids over several hours,
protecting muscle tissue from breakdown
over time. There is no substitute for the
anti-catabolic effects of micellar casein.
Whey Protein Concentrate: Closer
to the whole food sources than other
whey proteins, concentrate contains
real food subfractions such as alphalactoglobulins and lactoferrins, with
specific immune boosting and muscle
building properties.
Egg Albumin: High bio-availability
and well tolerated by most individuals,
egg albumin has a high BCAA content
and arginine. Egg albumin is a powerful
contributor to hormone production and
the muscle building process.
By combining multiple sources of
protein, such as the supplemental
sources shown above, we can ensure a
complete spectrum of all the necessary
amino acids, including the musclebuilding Branched Chain Amino Acids
(BCAAs). MS&F
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
3 LBS.
(42 Se
rvings
)**
TEAM MAX ATHLETE
ISAAC QAVIDEL
The Persian King
Available in 3 delicious flavorsChocolate Cake, Vanilla Ice Cream and Strawberry Banana Smoothie!
**At participating stores. Limited time offer. Cannot be combined with Frequent buyer, see stores for details.
Find us on:
MAX PICKS
WHAT'S HOT?
A round-up of the latest and greatest Max Muscle products

that will make your life better and more healthful. Visit your
local Max Muscle Nutrition store for more information!
JITTER-FREE
FAT LOSS
GO HARDCORE
If you love Max Muscle's Emerge, but

you want it to be a little more hardcore,
then try Emerge HC. Emerge HC was
developed to be the premier and most
powerful fat loss product available. The
key ingredients found in this product
are supported by published clinical
scientific evidence for safety and efficacy
to suppress appetite, provide maximum
calorie burning (specifically fat), increase
metabolic thermogenesis, support a
positive mood, and increase mental
clarity, focus, and motivation.
Joint Relief 2.0 is a

comprehensive formula designed
to promote and maintain healthy
joints and connective tissue. Joint
Relief 2.0 delivers a full spectrum
of ingredients in efficacious
forms and doses of glucosamine
sulfate, chondroitin sulfate,
methylsulfonylmethane (MSM),
hydrolyzed collagen, hyaluronic
acid, cissus quadrangularis along
with other supportive ingredients
to optimize joint health.
GET SOME RELIEF
Max LiquiCarn,
a popular L-Carnitine
supplement by Max Muscle,
has recently gotten a facelift. Plus, three new flavors
were added to the line-up:
Lemon Lime, Fruit Punch, and
Orange Fizz. If you want to
lose fat or use fat as a fuel
source during exercise and
don't want the 'jitters,' then
this is the product for you!
BUILD & RECOVER
AminoMax is a powerful blend of

concentrated, high-quality amino acids
formulated to support muscle growth and
recovery. It contains vitamins B6, B12, and
the minerals calcium, magnesium, phosphorus,
potassium, and chromium. When used in
combination with proper exercise and a healthy
nutrition plan, AminoMax can help you achieve
your physique goals!
GET YOUR GREENS
Max Power Greens is a comprehensive

formula of the most popular and healthy
greens and fruits. There is virtually a treasure
chest of phytonutrients containing thousands
of bio-active compounds to support optimal
and protective cellular health. Each serving
of Max Power Greens provides 5 servings of
fruits and vegetables and an easy to use, cost
effective and great-tasting way to meet USDA
recommendations.
MARCH 2016
TRIPLE FAT ATTACK
The Total Weight Loss System, which consists of three

comprehensive products Burn, Control, and Lose offers
a complete and easy-to-use solution for effective weight loss
success. Each product contains key ingredients that have been
carefully selected for their scientific evidence, quality and to be
safe and effective for targeted weight loss. Take these together
on a daily basis for the most powerful and effective products
available as your Total Weight Loss System.
READ THIS!
To Get The Most out of your protein drink.
Lose Weight Now!

Join Our Success Stories!
Whats the best way to use our Liquid

Egg Whites? Imagine a protein drink
that you can make taste like anything
you want, any time you want. Chocolate,
Vanilla, Ice Coffee, or just Orange Juice.
You name it! You are only limited by your
own imagination. Our All Natural, 100%
Pure Liquid Egg Whites are pasteurized,
Salmonella tested, USDA & Kosher
approved. Best of all, they are double
filtered to have the smooth consistency
of milk. You can literally take one cup of
our egg whites, and make the fluffiest
omelet you have ever had. OR, take one
cup of our liquid egg whites, and add
some sugar free chocolate syrup, and
you would not know its not chocolate
milk. YES REALLY!
One 8-ounce cup of our liquid egg whites
supplies 26 grams of Pure protein, with
only 2 carbs., No Fat, No Cholesterol,
and only 120 calories. The worlds best
protein for losing or managing weight,
and for building muscle. Its also a great
protein for kids and adults with health
issues who dont get enough protein.
NOTE that this is not a supplement,
its a Real, All Natural FOOD.
How much protein should you
consume in a day? The average Active
person requires approximately 1 gram
of protein per pound of lean body weight
per day. Protein is the building block
for muscle growth as well as helping in
the battle against body fat. Liquid Egg
Whites are the perfect source of protein,
for Gastric bypass patients, athletes,
World Class Bodybuilders and everyone
in between!
How often do you use our Liquid Egg
Whites? We recommend a minimum of
Chris LaCascia accomplished his amazing transformation

of losing 130lbs in only 9 months by drinking Liquid
Egg White Protein Shakes for 3 of his 6 daily meals.
order online or by phone
twic e a da y.
I d e a l l y, a s
soon as you
get up in the
morning,
and just before
bedtime.
For optimal
results keep
an extra bottle
of Liquid Egg
Whites at work for Children!
to enjoy their benefits
throughout the day!
Why take Liquid Egg Whites before
bedtime? Fitness enthusiasts have
known for decades that if you dont put
protein into your body before you go to
bed, your body will run out of protein
in the middle of the night. Once your
body digests all of its available proteins,
your body thinks it is starving itself.
To protect you, your body shuts down
and starts storing your own fat cells.
Your blood sugar still needs protein to
keep you going, so it starts consuming
the only protein source available at 3
am, your own muscle mass. Basically,
you are storing fat and eating muscle.
By drinking a high protein drink with
Pure Liquid Egg Whites just before you
go to bed, the egg protein will support
muscle growth for up to 4 to 5 hours.
Now the process is reversed for most of
your sleep time. Rather than storing fat
and eating muscle, the protein from the
Liquid Egg Whites, is allowing your body
to burn the fat at its normal rate while
building on the muscle. You will get
better nights sleep, and wake up more
alert and refreshed, and not as hungry in
the morning.
Perfect
Protein
100 % Guaranteed
Will stay good refrigerated
for 90 to 120 days, and can
be frozen indefinitely.
Pump Fits Both Half-Gallon
And Gallon Bottle!
For A Perfect Measurement 1 Pump Equals:
1 Ounce 1 Whole Egg
1.25 Egg Whites 3.25g of Protein
WWW.EGGWHITESINT.cOm 877-EGG-WHITES
WHERES YOUR
A Max Muscle Certified Nutrition Coach Will Get You There
SET A GOAL
STEP
01
MAKE A PLAN
STEP
02
GET RESULTS
STEP
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*

Visit us at
for more details.
03
A "Nutrition Evaluation" at Max Muscle Sports Nutrition means a

Certified Fitness Nutrition Coach will work directly with you and
your specific goals to determine what supplementation your body needs
to perform at its optimal level. To achieve the physique and feeling
you have always wanted, healthy lifestyle changes are needed. Your
evaluation is designed specifically for you, your goals, and what you
want out of life. At Max Muscle, we'll show you a specific, yet simple,
way to eat properly.
Through your personalized Nutrition evaluation, we help you to understand:
What foods to eat
How it relates to your lifestyle
How much to eat
How to achieve your goals

through proper nutrition
When to eat
How it relates to
your body
The role supplements play

in your overall plan
FREE NUTRITION CONSULTATION

with a Certified Fitness Nutrition Coach
SCHEDULE YOUR APPOINTMENT TODAY!
Find us on:

NE
become
one of us
now you can own a
Max Muscle store w/
NO franchise fee
and NO royalties!*
Visit us at
for more details.
Leveraging the success of emerge, we've incorporated the newest

advancements into an even more powerful formula - NOW in capsule form.
NOW AVAILABLE EXCLUSIVELY IN MAX MUSCLE STORES!
Find us on:

2016 March Issue Max Sports & Fitness Magazine

Hochgeladen von

Dokumentinformationen

Originaltitel

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

2016 March Issue Max Sports & Fitness Magazine

Hochgeladen von

Copyright:

Verfügbare Formate

NEW

TEAM MAX ATHLETE

Photo by Hiram Chee

**Based on sales at Max Muscle stores nationwide.

EXTREME WEIGHT LOSS!

Available Exclusively at:

Locations nationwide. Find yours @ www.maxmuscle.com

16 Your Gut Microbiome

Find out what your poop has to

Introducing Max Muscle's Best

Try Lauren's high octane workout. All you need is a bench,

Mark put together five exercises

Feeling down or in a rut?

Each month, we host

Max Muscle franchisee Eric Lawton from

53 Taste the Rainbow

We put together a list of colorful

Look hot on the beach with

Beauty products featuring

56 Weight Loss System

Max Muscle introduces its new

46 Lean Out for Summer

From eating whole foods to

50 Jicama Shrimp Tacos

Looking for a delicious meal

Locations nationwide. Find yours @

Photographer: Eric Wainwright,

I KNOW THIS GAL. We'll

the total weight loss system

Find a Store Nearest You @ maxmuscle.com Franchise Opportunities Available

there is a good chance that you are

Publisher Joe Wells Enterprises, Inc.

Copy Editor Tariq Ahmad

MAX SPORTS & FITNESS

Find out how to get started at www.maxmusclefranchise.com TODAY!

Be sure to use the hashtags #maxnation,

We all love our social media platforms. Here, we

Fab Facebook Selfies

@sannicada shared this before and

@diva_rescia says, "Always supporting

@iron_ink_ posted this #tbt pic of him

Chris Hughes says:

Love Those MM Products!

MaxMuscle DesMoines says, "Forget

It's 100% your choice

@humanofzeus says: Ready to slay this

Kaiden Tali shows, 8,

Results, photos, comments, and thank you's

Emerge & Utes Fan!

All Hail the MM Cup!

Look Who Stopped By!

If I Can Do It, You Can, Too!

I've always been a "skinny" guy. I've also

motivate other people. I'm the classic example

WE HAVE ALL heard the word

Weight Training: Most of us

Water can stimulate

stimulate your metabolism. Experts

Joe Wells is the founder and CEO of

I hope you found these tips for

The Best Got Better

Locations nationwide. Find yours @ www.maxmuscle.com

From defining charisma to reading nutrition labels,