Max Magazine - January 2012

FREE!
Compl iments of:

JANUARY 2012 www.maxmuscle.com
POWER
SHAKE
pg. 14
See How They Did It! pg. 36
Recipe Inside pg. 50
GET IN THE
BEST SHAPE
OF YOUR
LIFE
SPECIAL
WEIGHT
LOSS
ISSUE
BE
GREAT
9
Cellulite Fix
9
Fat-Blasting Workout
9
Weight-Loss Products
Foods That
Burn Fat pg. 48
Motivational
Tips &
How Tos
So You Can
Be the
BEST YOU
in 2012!
20
A VERY
HEARTY
SOUP
NEW
January Special Offers Expires Jan 31, 2012. Cannot be combined with Frequent Buyer Points or any other discounts.
M
A
X
J
A
N
U
A
R
Y
S
P
E
C
I
A
L
!
ON ALL DIET & WEIGHT LOSS
ALSO SAVE
MULTI-FACETED WEIGHT LOSS FORMULA!
BUY ONE, GET ONE
OFF!*
*ON YOUR NEXT PURCHASE OF CLEANSE & LEAN ADVANCED.
Available Exclusively at:
FIND A STORE NEAR YOU at MAXMUSCLE.COM
2 WWW.MAXMUSCLE.COM JANUARY 2012
HEROES
36
The Final Three

Find out how these Max Muscle
customers changed their bodies
and their lives for the better and
made it to the Top 10 in the
MaxForm 2011 contest!
IMAGE
42
Hair Loss Answers

If your hair is thinning on top,
never fear. Here are today's
top hair loss solutions.
44 Smooth It Out
Products for women that smooth
skin and get rid of or disguise
pesky lumps and bumps.
46 Weight Loss Survival Kit
Must-have products for men
who are looking to trim down
and get t in 2012!
1AMUARY 2012 lSSUE 158
22
26
CONTENTS
HEALTH
18 The Force of Gravity
Gravity is constantly working
against our spines. Are you in
good spinal health?
FITNESS
22
Take the Stairs

A fat-blasting workout you
can do anywhere you have
a ight of stairs!
26
Balance is Key
When it comes to attaining
true success in your tness
goals, be sure you have
balance.
30
Your Plan of Attack

You don't have to be a tness
expert to write and execute
an effective tness plan.
Here's how.
18
36 Check out these

awesome products for
guys and gals!
44
46
3 JANUARY 2012 WWW.MAXMUSCLE.COM
Cover Photography: Frank Fontanilla
Model: Amanda Carrier, www.amanda411.com
Apparel: Body Rio, www.bodyrio.com
Hair & Make-up: Carole Soueidan,
www.carolesoueidan.com
NUTRITION
48 20 Weight Loss Foods
From apples to blueberries,
salmon and lean red beef (yes,
we said beef!), here are some
foods that naturally ght fat.
50 Bikini Kitchen
Is the cold weather getting to you?
Warm up with a healthy, yet
hearty bowl of soup!
52 Get Your B's!
B vitamins are important for
many reasons. Find out why and
nd out what foods have high
concentrations of these important
nutrients! Plus: two recipes!
56
42
CUTTING EDGE
56 Internal Housekeeping
Max Muscle Sports Nutrition's
Max Cleanse & Lean and Cleanse
& Lean Advanced are just what
you need to kickstart your
weight loss goals this year!
COLUMNS
14 Forever Young
40 MaxForm Champ
60 Ask Dr. Harvey
IN EVERY ISSUE
4 Editors Note
8 President's Point
10 Contributors
12 Feedback Buzz
16 Health Beat
62 What's Hot
For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
COVER STORIES
FREE! Compl iments of:
JANUARY 2012 www.maxmuscle.com
POWER
SHAKE
pg. 14
See How They Did It! pg. 36
Recipe Inside pg. 50
GET IN THE
BEST SHAPE
OF YOUR
LIFE
SPECIAL
WEIGHT
LOSS
ISSUE
BE
GREAT
9Cellulite Fix
9Fat-Blasting Workout
9Weight-Loss Products
Foods That
Burn Fat pg. 48
Motivational
Tips &
How Tos
So You Can
Be the
BEST YOU
in 2012!
20
A VERY
HEARTY
SOUP
I REMEMBER
being a child and
feeling super ex-
cited about each
new year. I would
get my journal out
and write down my
New Year's resolu-
tions with fervor:
This year I will keep
my room clean; or
This year I will not
get in trouble for talking in class. Hey, I didn't always
get through the year without messing up, but the key is
I was self-aware of the things I needed to change and I
tried. I really did.
There are a lot of articles out there about how the
majority of people make New Year's resolutions and then
fail to see them through. I don't know if I see that as
failure. You could have never made the resolution in the
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make a true change, you have to do more than write it
down and take a stab at it. There are multiple steps in-
volved in transforming your life. The pages of this maga-
zine offer plenty of hope, direction and tips to help you
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examples of people just like you who lost weight, got in
VKDSHDQGIHHOJUHDWSJV6RJHWRXWWKDWSHQ
and paper and get ready to write down your resolutions!
(If you don't want to think of them as 'resolutions,' then
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Don't let another year in which you feel cheated,
ERUHGXQVDWLVHGXQKHDOWK\DQGGLVFRXUDJHGSDVV\RX
by. Life is meant to be lived to the fullest. Imagine our
world if all the good people in it rose up and did just
that? There wouldn't be an obesity epidemic and wide-
spread diseases related to it. There wouldn't be depres-
sion and anxiety because people are so stressed out and
can't sleep and nurse their problems with cigarettes and
alcohol. People would be happy, healthy. What a ridicu-
lous notion, right? Kidding, of course!
+HUHV WR D IDQWDVWLF .HHS UHDGLQJ0D[ 6SRUWV
& Fitness, visit your local Max Muscle store for advice
and excellent products, and if you don't have time to
work out, at least walk every chance you get. It's time
to stop doing the things you know hurt your body and
your mind. You have the power to change. You can do it.
I believe in you.
Until next time,
L
a
R
ue N
ovick
Greg Atoyan
Team Max Muscle Athlete,
IFBB Professional
EDITOR'SNOTE
LaRue Novick is Editor in Chief and Creative Director of MS&F.
Your Solid
Nutritional
Foundation!
FIND A STORE NEAR YOU at MAXMUSCLE.COM
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
By Brian Bullman BSc.
Being 250 lbs. and shredded wasnt
enough for me. I wanted to be able to not
only surpass my levels of hypertrophy but
also help others do the same.
Manfred Petautschnig,
IFBB PRO, AUSTRIA
THE MAN BEHIND THE REVOLUTIONARY
MAX 3 STAGE SYSTEM!
For years athletes in the west have looked on enviously at
their Eastern European counter parts when it came to
competition. Their athletes were dominating not only on the
Olympic stage but also in strength sports and even
bodybuilding, after all the great Arnold Schwarzenegger, a
former seven time winner of the Mr. Olympia title was from
Eastern Europe.
One of these Eastern European athletes discovered by
Max Muscle was IFBB Pro Manfred Petautschnig, weighing
in at over 250lbs SHREDDED just wasnt enough for the
Austrian native, he needed to research and develop a
technique that would help him surpass his already
amazing levels of hypertrophy, but more importantly he
wanted to be able to help others to do the same. His
research led him to our scientifically advanced products
and he combined them with the training pricnciple of
maximum volume overload GIANT SETS!
After the fall of the Iron Curtain many of the secrets
became known to us here in the west, as coaches and
athletes alike defected in order to escape the clutches or
communism. They took up roles in the west as coaches
and doctors and our athletes once again began to
dominate in international athletic competition.
No more was sport something that was merely a past
time, no more was it up to the coach, who was most
likely merely a former athlete, to get what he can out of
an athlete by pushing them physically as far as they could
go. Now we too had scientists dedicated to increasing
athletic performance. Experimenting in fields such
biomechanics, sports psychology and of course
exercise physiology.
This new field of sport science became so successful that
we now have institutes dedicated to athletic performance.
In one of these Sport Science institutes in Eastern Europe
MM Sports Nutrition discovered a bodybuilder who
displayed amazing levels of muscular hypertrophy and vascular-
ity levels that were normally reserved for the FREAKS of body-
building such as Ronnie Coleman and Dorian Yates.
When I asked Manfred how he managed to maintain such
extreme pumps and full vascular looking muscles, he told me
that it was simple really, he broke down the workout from
preparation to the actual workout and finally post workout
recovery. He realized that the most critical point
in his workout to infuse nutrients was that of maximum hyperae-
mia which is defined as an excessive accumulation of blood in
a part of the body in other words THE PUMP!
He went on to say I thought to myself when this blood wave
hits, I need to have MAXIMUM nutrients surfing that wave to the
muscles engorging it with muscle building amino acids.
This infusion of amino acids creates an inflated state of Muscle
Protein Synthesis (MPS) however; this blood wave that you have
saturated with nutrients can be turned into a muscle building
tsunami simply by maximizing your pre-workout preparation,
the workout itself and your post workout recovery. It seemed
that we really were looking at a 3 stage system that would
elevate your muscle building and strength gain into the strato-
sphere! So with this theory in mind, Manfred set about creating
the Max Muscle 3 Stage System, a combination of MM Sports
Nutritions scientifically advanced formulas and the hyperaemia
inducing workout principle of Giant Sets, which allows one to
push every drop of blood possible into the muscle!
1
2
3
20 minutes prior to workout drink one serving of FBX and
PRO BCAA. This pre-workout supplement combination
primes your body for the grueling workout you have ahead
of you. FBXs unique Max Volumizing Matrix creates that
tsunami effect as it increases blood flow dramatically
allowing PRO BCAA to surf that wave creating unbridled
levels of MPS. Its patented Energy & Focus Complex creates
that mental awareness and drive to push through the wall.
During your workout the rate of MPS is increased dramati-
cally, to further drive the rate of MPS we can introduce yet
another anabolic agent by way of Amino Acid Infusion. We
do this by sipping MAX PRO BCAA as we work out, with
more than 11g of branch chain amino acids per serving we
have dosed this formula just right to not only prevent
catabolism caused by training but also to further stimulate
Muscle Protein Synthesis.
We have all heard of the post workout window of opportu-
nity, this is where MPS has been pushed as far as we can
through the workout and now need to replenish our stores
of glycogen and amino acids. Within 10 minutes of finishing
workout drink MAX ARM. The unique blend of carbohydrates
and amino acids stimulate an insulin response, this acts as
a blocker to catabolism allowing the amino acids to further
increase MPS.
F
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FIND A STORE NEAR YOU, INTERNATIONAL INQUIRIES,
OR SHOP ONLINE at MAXMUSCLE.COM
FRANCHISE OPPORTUNITIES AVAILABLE!
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director
LaRue Novick
Proofreader Tariq Ahmad
MAX SPORTS & FITNESS
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
ZZZPD[VSRUWVDQGWQHVVFRP
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be repro-
duced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enter-
prises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
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ZLWKDTXDOLHGSK\VLFLDQ
Max Muscle is not responsible for advertiser claims.
Joe Wells Enterprises, Inc. and Max Muscle do not
promote or endorse the use of steroids or other
illegal substances. For more information concerning
diet and nutrition, recalled products, steroids and
other related products and issues, please visit the
Federal Food and Drug Administrations Web site at
www.fda.gov.
We reserve the right to refuse advertising without
explanation.
Lisa Maiorana, Abby Hoeffner, Don Dona,
Linda Hepler, Parker Cote, Jessica Wyland,
Alissa Carpio, Lisa Moretti, Rochelle Marapao,
Dr. Paul Collett, Alexandra LaChance
James Patrick, Bruno, Gregg Evans,
Frank Fontanilla, Joey Garcia
Advisory Board
Contributing Writers
Contributing Photographers
Rand McClain, DO; Ron Higuera, DC, MS,
ART; Robert Goldman, DO, PhD; Gary
Brazina, MD, FACS; Charles Poliquin, BS, MS;
Phil Harvey, PhD, RD, FACN
PRESIDENT'SPOINT
Sean Greene is president of Max Muscle and the Executive Editor of MS&F.
BE GREAT in January!
Its time to Be Great! Thats
what Max Muscle Sports
Nutrition is all about this
new year. Were kicking
things off with the 2012
MaxForm Life Challenge. This
is your chance to get in the
best shape of your life and
possibly win the grand prize
of $25,000 for doing it! You
can enter right now at www.
maxmuscle.com and get started on the path to a new you!
To support your weight loss goals in 2012, we have an exciting
promotion going on in January. For the entire month, were offering
Buy One, Get One 50 percent OFF on MMSNs newest weight loss
weapon: Cleanse & Lean Advanced. Were also offering 20 percent
off all MMSN diet and weight loss products. MMSN has a full line
of diet and weight loss products ranging from the most extreme
thermogenics for those looking for the strongest fat burners available,
WRZHLJKWORVVSURGXFWVVSHFLFDOO\GHVLJQHGIRUZRPHQDQGPHQWR
amino acids like L-Carnitine in great-tasting liquid formulas. MMSN is
your Weight Loss Headquarters and our stores have something for
everyone's weight loss goals!
TEAM MAX MUSCLE
The 2012 Team Max Muscle roster is set and Max Muscle is proud to
announce a diverse group of elite athletes who have been chosen from
their respective sports. We have professional athletes representing
WKHLUVSRUWVLQERG\EXLOGLQJSRZHUOLIWLQJWQHVVDQGJXUH:HKDYH
an Olympian, a professional in motocross, a world-record holder in long
drive, a national champion martial artist and word-champion Boxer.
These athletes demand the most from their training and the products
they use to help them recover and improve their performance at every
level. They depend on MMSN to help them do this because they know
MMSN products are the best. You can check out the complete MMSN
athlete roster for 2012 and read more about them and the MMSN
products they use at www.maxmuscle.com.
NEW PRODUCTS
Max Muscle released some exciting new products in the past few
months that are quickly becoming best sellers at Max Muscle stores.
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WRUDYHDERXWWKHJUHDWWDVWHWKHVHQHZDYRUVERDVW7KH\UHDYDLODEOH
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&RODGD 6SHDNLQJ RI JUHDW DYRUV /HPRQ 7ZLVW LV QRZ DYDLODEOH LQ
Essential Omega. There is no better tasting way to get your daily
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liquid Vitamin, Max Vit-Acell just got a little bite added to it with new
Vit-Acell Energy. Now you can get your daily supply of vitamins and
minerals with added energy-boosting ingredients to get you through
your day! Stop by any Max Muscle store and ask for a free sample of
any of these great new products!
T E A M M A X M U S C L E
Find out more about Team Max Muscle athletes at
MAXMUSCLE.COM
Geobanny Paula
NPC MENS PHYSIQUE
Christina Vargas
IFBB PRO BIKINI
Greg Atoyan
IFBB PRO BODYBUILDING
Woolf Barnato
US NATIONAL CHAMPION
JIU-JITSU
Brian Bullman
WORLD CHAMPION
POWERLIFTING
Manfred Petautschnig
IFBB PRO, AUSTRIA
BODYBUILDING
Dallas Robinson
TEAM USA
OLYMPICS
Carlos Flores
PUNISHMENT ATHLETICS
MMA
Weston Peick
AMA PROFESSIONAL
MOTORCROSS
Corry Matthews
IFBB PRO, USA
FIGURE
Ryan Winther
LONGDRIVE RECORD HOLDER
GOLF
Mauricio Herrera
Jr. WELTERWEIGHT CHAMPION
BOXING
Susan Irby (aka The Bikini
Chef) is the author of seven books
including Substitute Yourself Skinny
and Boost Your Metabolism (Adams
Media 2010). She also hosts Bikini
Lifestyles on 790 KABC in Los
Angeles. Trained in Florence, Italy,
Chef Irby has cooked for celebrities
such as Billy Bush, David Spade and
Kate Sagal. Follow The Bikini Chef on
Twitter (@thebikinichef). For more
information, please visit her website
at www.thebikinichef.com.
Lisa Moretti took the leap of faith
and left her oh-so-glamorous (NOT!)
career as a TV producer to do what
VKHORYHVZULWHDERXWKHDOWKWQHVV
natural remedies, travel, food and dogs
sometimes all at once! Six years in
and its working out pretty well, but she
cautions that hitting the reset button
on life is not for the faint of heart. She
is known as the Martha Stewart of
dogs and her dogs are quite sure she
is the best dog chef in the world.
Maria Kang graduated with two
bachelor degrees and is the founder
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leadership for kids in underpriveleged
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includes being a personal trainer,
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PDQDJHUIUHHODQFHZULWHUWQHVV
blogger and social entrepeneur. Visit
her online at www.mariakang.com or
UHFHLYHGDLO\WQHVVPRWLYDWLRQVRQ
ZZZWQHVVVHFXUHFRP
CONTRIBUTORS
PRO BCAA, MMSN's new
Advanced Branched Chain Amino
Acid dual action formula was
created specifically to support
proper dosing requirements (pre
and post exercise) to facilitate
efficacy in a great-tasting, easy to
use drink mix. This highly
advanced branched chain amino
acid formula provides the body
with high potency branched-chain
amino acids in the ideal 2:1:1
ratio of leucine, isoleucine, and
valine. Finally, a true professional
grade, field tested formula
designed to give you the
competitive advantage.
Available EXCLUSIVELY at MAX
MUSCLE Sports Nutrition stores.
PINK LEMONADE
TANGERINE
WATERMELON
maxmuscle.com
Want to conribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
Dr. Paul E. Collett has practiced
upper cervical chiropractic care since
1999. A former wrestler and an avid
KHDOWKHQWKXVLDVWKHLVERDUGFHUWLHG
in Atlas Orthogonal chiropractic
through Sherman College of Straight
Chiropractic. His private practice is
located in Plano, Texas where he is
focused on healing chronic health
ailments, improving sports perform-
ance and preventing injury in his
patients. Find more information at
www.DallasSpinalCare.com.
These products are certied gluten-
free by the Gluten-Free Certication
Organization.
For information visit GFCO.org.
To nd your nearest NoGii retailer visit
www.nogii.com
New! From Elisabeth Hasselbeck,
Creator of NoGii Gluten Free Solutions for Healthy Families!
100 delectable, easy-to-make, and family-friendly gluten-free recipes.
Author of New York Times Best-Seller The G-Free Diet: A Gluten-Free Survival Guide
Available everywhere Bars & Books are sold!
Ballantine Books
Making G-Free Easy!
on
the
go!
Certified Fitness Nutrition Coach Ty Bossey reading through the December issue of MS&F at the
newly opened Max Muscle in Knoxville, TN. Ty said he tried and enjoyed the holiday recipe of
the Paleo sweet potatoes on page 52. He is also now a huge proponent of MM's stage 3 system.
TAKE YOUR PICTURE WITH A COPY OF MS&F AND SEND IT TO US!
STILL GOING STRONG
One year after placing 3rd in
the 2010 Max Muscle MaxForm
Challenge, I have kept off all 125
pounds, gained even more muscle
mass and continue to live life to the
MAX. I am more active than ever
before, and I will never look back.
I would like to start by saying Thank
You to Fernando Salas at the Max
Muscle store in Wesley Chapel. He
takes great pride in what he does and
gives so much time and effort to his
customers (Max Muscle Family as he
refers to us). I simply couldn't have
done this without him.
This transformation for me was much
more than diet and exercise alone, it
was a complete transformation. I had
to transform my mind rst, identifying
triggers and learning how to react
to them in a positive manner. I lived
my entire life battling obesity and
realized at 39, that this was taking a
toll on me emotionally, mentally and
physically. Once I was able to identify
the underlying reasons of my obesity,
the tools and guidance provided by
Fernando and Max Muscle were just
what I needed to take it to the next
level.
My transformation has caught the
eyes of many and I am currently in
negotiations with publishers and
completing a book about my nal
journey of conquering obesity, which
I hope will encourage others in their
ght against obesity.
Chris Chisolm, Florida; via email
FEEDBACKBUZZ
Picture of
the Month!
71 Years Young!
I started power lifting in 2004 when my
wife encouraged me to start working out
because of my cancer in 2003 in my tonsil.
I started powerlifting after seeing my nephew
in a high school meet in San Clemente,
California. Since that time I've been in about
25 competitions and I've taken rst place
in 19. I currently hold American, state and
world records in the deadlift in my weight
and age category. This was accomplished
even after I had another bout with cancer in
my lymph nodes in the right side of my neck.
After going through chemo and radiation
treatment of 33 treatments and losing 33
pounds, which put me in a lower weight
class, I still managed to set a world record
in 2009. I recently lifted in the world meet
in Las Vegas and I not only got rst place
with a lift of 439 pounds, I got the best lifter
award for deadlifts in the master division.
That is the third time I received that award
since 2010 to 2011. Im currently using
Triple Whey Protein, Full Blown Extreme and
Pro BCAA, which I consider to be a great
help in my powerlifting.
Roy Taylor, Huntington Beach, Calif., via email
Truly Grand
I had the pleasure of attending Max Muscle
Rockford, Illinois' Grand Opening in
November. As the 2009 MaxForm Runner
Up, it was an honor to get to visit with and
talk to many people about the MaxForm
Challenge and educate them on the product.
Our personal training business is rockin' and
I launch my Personal Life Coaching business
January 1st at www.michelejamison.com.
Michele Jamison, via email
L-R, Michele Jamison, Michelle Younts, Stephanie Inness
MAX MUSCLE INTERNATIONAL
IFBB Pro and Austrian Max Muscle Distributor
Manfred Petautschnig and his son Patrick, have
taken Max Muscle to the next level in Austria
with the opening of their new facility, Fit Center
Hallein 2, and their new Max Muscle Pro
Shop!!! Manfred is also the creator of the Max 3
Stage System. They are making Max Muscle the
number one in sports nutrition in their regions of
Europe. Great work guys!
Brian Bullman, MMSN International Sales Manager,
via email
TALK
TO US
Many Thanks, Missoula!
I just wanted to let you know that Jeff and
Kati at the Max Muscle store in Missoula,
Montana are absolutely wonderful. Every
customer is treated with such personal care.
You aren't just a customer, you are someone
they really care about helping to make sure
you have the right product and all of your
questions answered. I always leave the store
with my head held high and a newfound
appreciation to treat my body right and to
not give up on training and diet. If it hadn't
been for both of them, I'd be a couch potato
once again. They are so awesome. Thought
you would like to know that they are really
super people and represent the Max Muscle
product with professionalism and caring.
Katie D. Sutherlin, via Max Muscle website
MM
Franchisee
Takes 1st
Chris Law, the
new co-owner
of Max Muscle
San Jose (Blossom
Hill), California
competed in the
NPC San Jose
Bodybuilding show
in July and won his
rst competition.
He placed
1st in Novice
Heavyweight and won the Novice Overall.
He took 2nd in the Open Heavyweight
class. Chris said, "I can't tell you how great
it feels to work so hard at something and see
it pay off. I encourage anyone who has ever
thought about stepping on stage to go for
it! Hard work, dedication and a wonderful
support team are the keys to success."
Lance Tomlinson, via email
ONLINE
BUZZ
We want to hear from you! Send comments, photos,
questions, likes, dislikes to editor@maxmuscle.com.
We asked: What New Year's Resolutions
will you be setting for 2012?
You answered:
s To be settled in TX and working out on my
Total Gym. :-) Get in Beast Mode...LOL!!!
Pamela Duncan Vanek
s I am getting the MaxFormation Champ this
year out of Wesley Chapel. Fernando
Salas (MMSN Franchisee)
s After placing in the top 10 of the 2011
MaxForm contest, now I will compete in
my rst body building competition. Thanks
Max Muscle!!! Timothy R Wilson
s I'm aiming for 440 (lbs.) at the
competition in bench press. Sven
Hermansson
s Not to make New Year Resolutions coz
they never, ever, ever work. Just get on
with it. Lionel Grifths
We asked: When the weather turns cold
(freezing in some parts of the country), what
gets you motivated to get out of the house
and go work out?
You answered:
s My results and seeing the number on my
scale go down every week! Jessica
Vinall
MM Products Props
You guys make one hell of a sports
drink. I found out about your
product from Shane Carwin, so thank
you for sponsoring him. Carwin is
the real deal and so are you. Rock on!
Brian Adams, via Max Muscle website
maxmuscle.com
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maxmuscle.com
with the Best in Concentrated
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VIT-ACELL Anti-Oxidant formula
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M
ost New Years resolutions
include broad goals like lose
20 pounds or go to the
gym. These are great goals, but I am
going to suggest something a little bit
different.
The average life expectancy has
almost doubled over the past 100
years. Most of this can be attributed to
medical advances, which are nothing
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ways to help Americans live longer.
The goal of living longer is of great
importance, but I would suggest
that the quality of your life is more
important. After all, who wants to live
an extra 20 years with limited quality
of life?
Enter the all-natural antioxidants.
Most of you have heard of them and
know they have a positive health
effect. Here is a brief and simple
explanation of what they are and
what they do.
Antioxidants are nutrients in our
foods and supplements that can
prevent or slow the negative effects
of oxidation to our body. Our bodies
need oxygen and when we breathe
and function daily, the oxygen
produces free radicals, which can
cause cell damage. Antioxidants are
free-radical scavengers and prevent
and repair damage done by these
free radicals. Health conditions such
FOREVERYOUNG
as heart disease, diabetes and cancer
are all contributed to oxidative damage.
Antioxidants have also been shown to
enhance immune defense and lower the
risk of disease and infection.
With that said, I believe that every
person age 40 and older should drink
a powerful antioxidant protein shake
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chance, by fueling up with a delicious
antioxidant shake.
Here is an excellent recipe that tastes
awesome and will give you a blast of
antioxidants, protein and vitamins every
morning. My wife and I drink these
shakes every morning and we love
them. Please make sure that you are not
allergic to any of the ingredients in this
recipe.
8-10 oz. water or juice (light juice
blends or water and juice adds
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cup 1 cup of frozen or fresh
dark berries (frozen fruit makes it
nice and cold, if using fresh fruit add
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to 1 serving of Max Muscles Max
Vit-Acell Antioxidant liquid vitamins
1 serving of Max Muscle Essential
Omega (provides essential fats from
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]HVWDQGSHDFKPDQJR
1 serving MaxPro Protein (provides
30g of high quality protein in
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Tango, Pina-Colada or Natural
9DQLOOD
Put it all in a blender for 30 seconds
and enjoy! This shake will contain be-
tween 250 and 350 calories, depending
on whether you use water, juice and
cup of fruit or 1 full cup. I use 1 cup of
frozen berries because they are very low
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I love the MaxPro Mango Tango or Pina
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creative!
So get your year
off to a great start by
drinking a Max Muscle
Antioxidant Shake
every day. MS&F
By Joe Wells, Max Muscle Founder and CEO
Get a free copy of 'Super Shakes' with any purchase at Max Muscle.
A Power
SHAKE
New Year's Antioxidant Power Shake
MAX 2012 COLD WEATHER GEAR
m a x m u s c l e . c o m
By Linda Hepler, BSN, RN
HEALTHBEAT
FAT FOILS FLU SHOTS
One more reason to stick with that healthy eating and exercise plan? Your u shot may work better, say researchers from the
University of North Carolina at Chapel Hill. The ndings, published recently in the International Journal of Obesity, explain why
obese people were more susceptible to developing inuenza during the H1N1 pandemic compared to their normal weight
counterparts. According to the researchers, inuenza vaccine antibody levels decline more rapidly in people who are overweight
than in those of normal weight. Added to this, heavier peoples CD8+ T cells (a white blood cell that helps to ght infection) are less
responsive than those who are not as heavy making them less able to ght off the u bug. Researchers predict that as the obesity
epidemic grows, the number of fatalities from the u could rise sharply.
Healing Dreams
Although we spend as much as a third of our lives sleeping, scientists are unable
to conclusively determine the purpose of sleeping. But new research from UC
Berkeley suggests that sleep may ofer healing from emotionally painful memories
and experiences.
Te UC Berkeley researchers found that during the REM (or dream) phase of
sleep, the body suppresses stress hormones such as norepinephrine, allowing the
brain to process emotionally charged issues in a more stress-free state.
Te research, which involved two groups of adults who were shown a series of
emotional images, compared those who slept in between two separate viewings
of the same images and those who stayed awake in between viewings. Tose who
were able to sleep in between seeing the image presentations had signifcantly less
emotional reaction (as recorded by MRI brain scan) to the second viewing.
According to the researchers, this may explain why those with post-traumatic
stress disorder (PTSD) are unable to recover from painful experiences, as they
have disrupted sleep patterns, with decreased REM time.
Potato Passion
If your post-holiday diet has you avoiding
potatoes like the plague you might want to
ease up on the ban.
University of Scranton researcher Joe Vinson, PhD, recently
found that people who had a twice daily meal of six to eight
small plain purple potatoes lowered their blood pressure by
as much as four percent without gaining weight.
The study of 18 overweight and obese people with high
blood pressure compared those who ate the potatoes
microwaved and with skins on with those who ate
no potatoes at all over a four week period of time. The
researchers concluded that the blood pressure drop may be
due to the high concentration of antioxidants (substances
that protect your body from harmful free radical molecules)
in potatoes. The antioxidants are especially rich in those with
blue or purple skins.
Why do potatoes have such a bad reputation? Probably
because we enjoy them served in unhealthy ways, such as
French fried or loaded with butter, sour cream and bacon
bits. A plain potato, skin on, says Vinson, has only 110
calories. It has no fat or cholesterol, very little sodium and
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ahead savor those spuds!
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ake V
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HEALTHMATTERS
I
f youre the type of person who
wants to get the most out of your
body by treating it right, here is
some very important information
to consider. Most of you are aware
of essential healthy habits like exercise,
good nutrition, good sleep, proper dental
hygiene, etc. But have you considered
proper skeletal alignment, how it is lost,
and the serious consequences of spinal
neglect?
Over my 12 years of practice as an
Upper Cervical chiropractor, Ive seen
over and over again how most peoples
pain is related to their bodys posture
breakdown and the effect of gravity
constantly pulling us down. Loss of
posture is a sign of pre-mature aging.
Think about it: if someone tells you to
pretend to be an old person, whats
WKHUVWWKLQJ\RXGR"(YHU\WLPHDVNHG
the person will change his/her posture
into a stressed, hunched position.
So what does that mean for you? It
means that hunched-over older people
didnt lose their posture last week or
on their 60th birthday. They began
losing their posture when they were
young! Then, given a few years and
decades, they progressively got worse
until theyre in some pretty bad shape,
along with all of the health problems
and pains that go with it.
Our postural loss can be compared
to a tree thats getting cut down. The
logger will make a few cuts into the
trunk of the tree at just the right depth
and angles. Then, once the tree has
tipped a few millimeters from vertical,
he knows its just a matter of time for
the whole tree to start leaning, and
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the tree. Once the tree barely begins to
tip, the logger knows his job is done, as
gravity takes over and has its way.
How does this relate to your body?
Well, imbalanced postural alignment
is the underlying structural cause of
nearly all of the ailments for which
patients seek my help. This ranges from
headaches, neck/back pain, shoulder/
elbow/wrist and hip/knee/ankle/foot
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proper body balance, we normalize the
forces exerted on these joints so they
can heal naturally.
The normal alignment of your head,
neck and spine is to be vertically
Gravity
Has A
CRUSH
On You!
Pay attention
to your back.
A healthy
spine means
a healthy
body!
By Dr. Paul E. Collett
balanced, with no torquing (twisting) of
your shoulders, spine or hips. Various
bumps, jolts or impact-type incidents
can knock your bodys alignment off
balance by shifting the alignment of
your body into a tilted and/or torqued
posture.
Think of it this way: if you try to
crush an empty soda can by pressing
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that its quite strong and resists your
pressure. But, if you apply some twist
to your pressure, the can immediately
crushes. This is the same as gravity
putting its invisible hand on your
head and shoulders, and torquing you
down into the ground. The only way to
resist the strong hand of gravity is to
maintain your posture in a vertical, un-
twisted alignment!
So how do you get this way? It starts
with learning to walk (when a baby
falls down a hundred times a day!),
falling out of trees or off the swing-set,
crashing your bikes, playing sports,
keeping bad posture in school, and at
worst, having traumatic incidents like
FDU DFFLGHQWV 7KLV EHFRPHV WKH UVW
few millimeters of misalignment. Then
over time, some areas of your body
get over-stressed from compensating
for the weaker areas. Once your body
loses its balance, its only a matter of
chance as to which joint or muscle is
JRLQJWRVWDUWKXUWLQJUVWDQGLWVMXVW
a matter of time until something else
starts to hurt!
Whats one great way to have your
posture evaluated and treated? In my
practice, we use the National Upper
Cervical Chiropractic Association
(NUCCA) and Atlas Orthogonal methods
of spinal analysis and correction. We
take x-rays and measure each persons
spinal misalignment to the millimeter
of deviation from neutral. Then we
calculate how each persons adjustment
needs to be performed using formulas
designed to eliminate the guesswork
and produce an accurate adjustment
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If you struggle with chronic irritation
or pain in any of the areas mentioned
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you need by having your body stress
diagnosed and accurately corrected by
a NUCCA or Atlas Orthogonal chiro-
practor. MS&F
Extra Weight =
Body Breakdown
Its a known fact that the most prevalent killer diseases are largely
preventable because they are sourced in long-term poor lifestyle
choices. Heart disease, cancer and diabetes are the result of a lifetime
of poor diet, lack of exercise and an overall sedentary lifestyle.
Sometimes its easy to put off making positive lifestyle changes
because those illnesses are so far off. But lets look at it another way
there are immediate consequences of being overweight, which cause
structural stress to your body. Heres
whats going on with the skeletal
and muscular systems:
Extra poundage on your body
frame adds physical stress to the
body as gravity pulls down on you.
The muscles have to work harder
to keep the body upright. This
chronic stress leads to fatigued
muscles and strained tendons. And
we all just love to go exercise when
were feeling fatigued or have
tendonitis, right!?
Not only does extra weight
cause chronic stress, but it also
leads to abnormal motor patterns
as you move. Abnormal movement
patterns cause less-effective
workouts and make you more
prone to injury. Its easy to see
the poor posture and irregular
movements of overweight people
on the treadmill or while they lift
weights. Their posture is not good,
their arms are in the wrong place,
their feet and knees are pronating.
Its bad posture combined with poor motor skills. And the spine,
shoulders, hips, knees and ankles all suffer from these stresses.
In addition to all this, the chronic extra stress on your body frame
accelerates spinal degeneration arthritis and spinal disc degeneration.
Unconditioned muscles, extra weight stress and abnormal movements
serve to grind down the spinal joints and discs after all, your spine
is your bodys central supporting pillar. Months, years and decades of
extra poundage causes premature aging of your skeleton, with the
accompanying neck pain, back pain, lost motivation to stay active and
the toxic pain medications.
So, beyond causing far off illnesses, carrying around those extra 15
to 150 pounds is currently causing stress and accelerated damage to
your body. Lets start making the right decisions keep to your exercise
schedule during the holidays and cold weather, be wise in how much
junk you eat and aim to stick to a solid nutrition plan, and be happy
knowing you are doing your body good, not harm! MS&F
If you are currently using a concentrated Pre-workout supplement READ THIS!
Find out why that Concentrate you are using may be ineffective as a Pre-Workout supplement!
Dont be misled by the concentrated and ultra-concentrated
pre-workout hype that less is more. If you want to actually take a
pre-workout supplement that delivers the proper amounts of the
ingredients that will provide a benefit, then you need to use a product
that is based on science providing efficacious doses of these key
ingredients. As a consumer you need to understand that these types
of products deliver just a small serving of powder loaded with
stimulants that will amp you up but doing nothing more in terms of
providing a pump or helping you build muscle.
Conversely, FBX was designed to deliver the efficacious amounts of
the key ingredients that will help you get the best workout. FBX was
formulated to support energy, strength, power, and stamina for
effective workouts and results. The recent market flood of concen-
trated and ultra-concentrated pre-workouts with the philosophy
that less is more are nothing more than stimulant powders without
any scientific basis. Upon closer examination, its impossible to
deliver effective doses of any one ingredient when a concentrated
product has only 5.5 g to 8 g per serving. The ideal pre-workout
should contain ingredients that improve acute exercise performance
and facilitate post-exercise recovery. Ingredients should be
supported by published scientific studies at efficacious doses.
FBX contains the necessary and effective pre-workout ingredients
as compared to the concentrates that offer nothing more than
stimulant or perceived energy.
FBX is a science-based and comprehensive pre-workout formula that
contains bioactive ingredients in efficacious doses. To support acute
exercise performance, FBX contains maltodextrin and dextrose
(glucose) that maintains blood glucose and provides energy to fuel
muscles during your workout. Additionally, dextrose with vanadyl
sulfate, helps optimize blood insulin levels to drive creatine and
glutamine into cells. FBX delivers a complete array of electrolytes
like sodium, potassium, magnesium and calcium that supports critical
water, mineral balance and exercise performance. FBX contains
glutamine which is the most abundant amino acid in muscles and
frequently depleted due to overtraining. Glutamine is used to repair
heavily trained muscles, supports cellular immunity and support the
natural production of growth hormone. Beta-alanine promotes
carnosine synthesis in muscles. Carnosine is the most powerful
intracellular buffer and functions to neutralize the accumulation of
hydrogen ions released from lactic acid commonly produced during
high intensity exercise. For enhanced blood flow and nutrient
delivery, FBX provides arginine alpha-ketoglutarate, citrulline and
vinpocetine for nitric oxide stimulation. Both creatine monohydrate
and patented Kre-Alkalyn
enhance strength through the ATP energy

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

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Photography by Frank Fontanilla sModel's outt by Body Rio, www.bodyrio.com
TAKE
THE
STAIRS
A fat-blasting workout you
can do anywhere there's a
ight of stairs! By Alexandra LaChance
1
TOE TAPS (1 MINUTE): At the
bottom of the stairs, stand in front
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MYWORKOUT
J
anuary is synonymous with the
universal New Years Resolutions.
Who doesnt get excited at the
idea of a clean slate and fresh start?
Regardless of your new tness goals,
one thing can be guaranteed: your
local tness center will be teeming with
ocks of fresh faces all determined to
make it the year that they conquer their
goals on your turf.
There will be hundreds of them,
and they will be on your ellipticals,
treadmills and bikes, loitering in the
free weight section and texting their
friends while on your favorite machines.
The gym will look like Black Friday
for the next few weeks, and theres
nothing you can do about it. So be
prepared! Dont let the crowd stop you
from attacking your workout! You dont
need a machine to lose weight or build
muscle. All you need is a ight of stairs
and a stopwatch. Start the new year
off on the right foot, by blasting fat,
building power, endurance, strength
and shedding weight with this muscle
shocking stair circuit!
Perform each exercise continuously
for the time stated, then move to the
next with as little rest as possible
between exercises. Good luck!
2
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3
DECLINE PUSH-UPS (1 MINUTE)*: Assumeapush-uppositionwithyourfeetonthe
sHcond or third stHp and hands on thH hoor. ShouldHrs should bH oYHr thH wrists and
spinH should bH straight. BHnd thH arms and lowHr thH chHst and chin down towards thH
hoor, thHn straightHn thH arms and rHpHat Ior 1 minutH.
*Do exercises 1-3 again, then quickly move on to exercise 4
4
STAIR SPRINT (2 MINUTES): Starting at thH bottom oI thH stadium or stairwHll,
sprint up to thH top at as TuicNly as you can. NaNH surH you hit HYHry stHp on thH way
up, and Iocus on picNing your NnHHs up and swinging thosH arms naturally by your sidHs.
:alN down to thH bottom and rHpHat immHdiatHly Ior 2 minutHs.
5
SQUAT JUMP (3 MINUTES): Starting at thH bottom oI thH stairs, stand with your
lHgs shouldHr-width apart, sTuat and swing your arms down by your sidHs, and Mump
up to thH nHxt stHp. $s you land, absorb thH shocN Irom your landing and drop into a
sTuat. ProcHHd sTuattingfMumping on Hach stair, transitioning smoothly Irom sTuat to Mump.
Landings should bH soIt and chHst should bH NHpt up. :hHn you rHach thH top oI thH
stairs, walN bacN down to thH bottom and rHpHat immHdiatHly Ior a total oI 3 minutHs.
6
LUNGE WALK (3 MINUTES): Starting at thH bottom oI thH stairs, walN to thH
top - sNipping at lHast two stairs with HYHry stHp - as TuicNly as you can. :alN down
normally and rHpHat.
7
SIDE PLANK (1 MINUTE)*:At
thH bottom oI thH stairs, assumH a
sidH planN position with your Hlbow on
thH ground and IHHt stacNHd on thH hrst
or sHcond stHp. 7hH shouldHrs should
bH stacNHd and dirHctly oYHr thH top oI
thH bottom Hlbow. .HHping thH chHst
and hips pointing Iorward, lowHr thH
bottom hip to thH hoor, thHn rHturn it
to thH starting position. 5HpHat Ior 1
minutH thHn switch sidHs.
*Repeat exercises 4-7 immediately, then move to exercise 8
8
STAIR SPRINT (2 MINUTES): Starting
at thH bottom oI thH stairs, sprint up as
Iast as you can, this timH sNipping onH stHp
in Hach stridH (taNing thH stairs two at a
timH). :alN down to thH bottom and rHpHat
immHdiatHly Ior 2 minutHs.
9
TUCK-INS (1 MINUTE)*: Sitting at
thH HdgH oI thH top oI thH stairs, liIt
thH lHgs up to a 90-dHgrHH NnHH bHnd, with
hHxion in thH hips. .HHp thH chHst up and
hold on to thH top stHp Ior balancH. PrHss
thH lHgs out straight ahHad oI you and lHan
thH chHst bacN. 7hHn pull thH NnHHs bacN
intothechestasyoureturnyourupper
body to thH starting position. 5HpHat Ior 1
minutH.
*Do exercises 8-9 one more time,
then move on to exercise 10
10
SINGLE LEG JUMP (2 MINUTES): Starting at the bottom of the stairs, stand on
one leg and jump up to the next step. When you land, absorb your landing. Proceed
jumping up each stair. Landings should be soft and chest should be kept up. When you
reach the top of the stairs, walk back down to the bottom and repeat immediately on the
other leg.
11
SIDE SQUAT WALK (2 MINUTES): Starting at the bottom of the stairs, turn
sideways to the stairs and squat down. Keep the chest up but keep the hips low in
the squat. Maintaining this sideways squat position, squat walk up the stairs and then
return to the bottom, still facing the same direction. Switch directions and squat walk up
and down the stairs on the other side. Continue for 2 minutes.
12
DIPS (1 MINUTE)*: Take a seat at the bottom of the stairs with your feet on the
JURXQG3ODFH\RXUKDQGVRQWKHUVWRUVHFRQGVWDLUKHHOVRQWKHRRUDQGOLIWWKH
hips in the air. Perform a dip, bending and straightening at the elbows. The more weight
you have pressed in the heel of your hand, the more challenging the exercise will be. The
more weight in your feet, the easier it will be. Repeat for 1 minute.
*Repeat exercises 10-12 immediately, then move on to the LAST exercise!
13
SPRINT UNTIL FAILURE: Finish your workout with as many stair sprints until
failure. Push it!!! MS&F
maxmuscle.com
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MENTALLYFIT
I
ts that time again. Gyms are
becoming overcrowded with
wide-eyed members, eager to
hnally gHt thH physiTuH thHy
dHsirH. You'YH HnMoyHd your
last oI thH holiday lHItoYHrs and you
promisHd yoursHlI, 7his will bH thH
yHar , hnally gHt in shapH! You may
haYH HYHn hirHd a pHrsonal trainHr to
hHlp NHHp you motiYatHd and tHach
you somH gym basics. :ith all oI this
positiYity and good HnHrgy, why do a
largH pHrcHntagH oI pHoplH giYH up
only a month latHr? HaYing HxHrcisHd
and HatHn wHll consistHntly oYHr thH
past 10 yHars, ,'YH noticHd somH
pattHrns that lHad pHoplH to bHcomH
discouragHd. HHrH ,'ll spHaN to thH
rHasons why you may not bH liYing thH
hHalthy liIHstylH you dHsirH and what
you can do to changH it - maNing this
thH yHar you actually gHt in shapH.
There Are Three Major
Reasons People Fail to
reach thHir truH potHntial rHgarding
hHalth and htnHss. 7hHy arH as Iollows:
7KH UVW UHDVRQ LV IHDU 7his
may sound clichp, but thHrH is truly an
undHrlying IHar oI commitmHnt to liYH
thH htnHss liIHstylH. 7hat phrasH alonH
can bH intimidating. :hHn you add
counting caloriHs and strict diHts to thH
mix, gHtting in shapH sounds a lot lHss
It's All
About
Balance
How to Avoid Failure
and Achieve Your
Fitness Goals This
Year! By Parker Cote
Photography by James Patrick, www.jamespatrick.com
attainable. It suggests that one would
have to live in the gym and follow a
strict diet every single day to achieve
results. Weighing food, planning out
each meal and endless workouts sounds
overwhelming, making most people
avoid it from the start.
The truth is, this is not even what it
takes to live an active, healthy life it
is a stereotypical example of extremes.
Ive never weighed food or counted
a macronutrient in my life. Nor have
I had a workout that lasted 4 hours
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to an irrational fear of what it actually
takes to be healthy. My goal is to get
you to replace this method of thinking
with one simple word: balance.
The second reason is a misun-
derstanding of what it actually takes
to get into great shape. Each indi-
viduals body will respond differently
to various exercise and nutrition pro-
grams, but one thing is for certain: ex-
tremes should be avoided at all costs.
There is a misconception that people
not only need to exercise every day,
but they must do so for several hours
at a time to achieve results. At the
same time, infomercials sell products
that promise a ripped physique at the
cost of just minutes of use per day (6
minute abs, anyone?). Again, we are
presented with extremes.
Similarly, nutrition is misunderstood.
There seems to be a belief that people
cant enjoy great-tasting foods when
they are eating well and living a healthy
lifestyle. Whenever Im out with friends
and I order something unhealthy, I
always hear a comment like, Are you
sure you can eat that? It is almost as
if there is an assumption that if you
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you are watching what you eat around
the clock every day. This couldnt be
further from the truth. Of course you
can enjoy yourself on the weekend, but
the whole point of being healthy is so
you can enjoy all that life has to offer.
The solution again is balance. Work
hard during the week? Then enjoy
some great food to reward yourself.
The third reason is lack of the
bigger picture. People tend to fall
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they set short-term goals without the
long-term goal of overall health and
wellness. It is common for people to
set the goal to look good temporarily
for a wedding, high school reunion
or other social event. It is great to
set goals, and even better if they are
achieved. But there is one problem:
although it is important to set short-
term goals, if you are only setting
short-term goals you may fail to see
the bigger picture. If you go through
extremes of diet and exercise to look
good for that wedding or party, it is
almost certain that your body will
rebound and you will gain the weight
back. With that attitude of wanting
to look good temporarily, you are
leaving out the key element to living
healthfully: balance.
The Culprits Lurking Be-
hind Failure are actually pretty
commonplace. Let's take a look:
7KH UVW FXOSULW LV PHGLD We,
as a society, have been trained by the
media to believe that results worth
having come easy. Late night infomer-
cials claim in just minutes a day you
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ad, who has been working out for sev-
eral years. They even have convinc-
ing before and after pictures. This can
cause us to set unrealistic goals, and
can make us impatient when we dont
achieve what we set out to do.

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Ever ask your in-shape buddy or the
local gym fanatic how they stay so
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4-hour long workouts or you may see
them walking around with gallons of
water all day. This may scare us from
even trying and lead to self-defeating
thoughts that leave us discouraged
instead of motivated.
Waning willpower or motivation.
I know how it feels. Its the middle
of winter, the days are shorter, its
freezing cold outside, the work starts
to pile up. The last thing you want
to do is to expend effort in the gym,
right? But once youve committed to
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you receive far outweigh the effort you
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lifestyle go beyond improved physical
appearance and health. I am talking
about FRQGHQFH PRUH HQHUJ\ DQG
better mental health. Here is the good
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shape.
Its Time To Achieve the
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important to realize that it will take
lots of hard work to achieve a healthy,
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requires me to be in shape at all times.
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workouts usually last 45 minutes. I
know what I want to accomplish before
I enter the gym, I get my work done
and I leave. I dont spend 20 minutes
between sets catching up with friends
or hanging out by the water fountain.
So it may be a relief to learn that it
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school freshman, tipping the scales at a
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but I took the challenge and tried to make
it something fun. I had a long-term goal in
mind and I never made any drastic changes
to my body. I also had several smaller,
short-term goals, which I wrote down. I
had a general timeline in which I wanted to
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to motivate you and challenge you to give it
a shot. You'll be amazed at what you can do
if you just set your mind to it.
Hard Work Pays Off
Parker Cote
in high school
we have each week to make some
serious changes to your body.
Don't get overzealous. If you have
never worked out before, or its been
a long time since youve exercised,
ease your way into a program. Begin
with half-hour workouts, three times
a week, and increase the time and
frequency each week until you reach
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lifestyle. This will make you more likely
to adhere to your regimen. Its crucial
to avoid extremes so your body can get
used to the new workload. Then once
you have grown accustomed to regular
exercise, there are countless ways to
challenge yourself and improve!
Don't give up too easily. Even
with all the motivation you may bring
to the gym as a newcomer this January,
you may still want to quit after the
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nutrition plan. If you havent worked
out for several years, you cannot
expect to have a six-pack after just a
month. It takes patience, hard work
and most importantly, consistency.
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look or feel noticeably better, just give
it some time. Try your best to enjoy
the process and you will be a lot more
successful!
Balance is everything. The most
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ness regimen is balance. I recommend
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eating whatever foods you crave once
a week, and going out with friends and
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\RXUVRFLDOOLIHIRUWQHVV<RXWUXO\FDQ
have the best of both worlds. As long
as you work hard in the gym, eat well
throughout the week, and have the pa-
tience to work out consistently, I prom-
ise you will see results. MS&F
Parker Cote's Motto:
To help others overcome the fear of committing to a healthy lifestyle
consistently, while maintaining balance with work, family and social life.
Snap Your
Picture
A motivational tip is to take a before
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take another each month. A year from
now you will be able to look back and
visually see your progress, motivating
you to take it to the next level.
For more information on Parker Cote, visit www.parkercote.com.
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM

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Max Muscle Franchisees are required to become Certified Fitness
Nutrition Coaches
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Our staff is highly trained and will teach you not just what supplements to
take, but how to take them for best results
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Max Muscle Certified Fitness Nutrition Coaches provide nutrition
counseling for clients and create customized food-based nutrition plans
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Sample any MMSN product in the store for free
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commitment to the Quality Ingredients Guarantee
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Max Muscle conducts Free seminars at schools, businesses
and organizations to educate communities on the importance
of nutrition
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Max Muscle Franchisees live an active lifestyle and are
commited to helping customers achieve their health
and fitness goals
STAYACTIVE
O
nly 20 percent of people
actually achieve their New
Years Resolutions, which
begs the question: what
dictates who succeeds
and who doesnt? According to Richard
Wiseman, a psychologist at the University
of Hertfordshire, the successful people
are those who created a plan, set small
attainable goals, tracked their progress
and held themselves accountable through
public support. If you are trying to lose
weight, its not enough to stick a picture
of a model on your fridge or fantasize
about being slimmer, said Wiseman, ...
many of the most successful techniques
involve making a plan and helping you
stick to it.
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declaring you will eat better and exercise
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charting your success, documenting your
daily progress and planning for potential
hazards. It means you are realistic about
your journey, introspective about your
weaknesses and prepared emotionally
and physically to tackle this new journey.
So lets make this year THE year
where you wont be part of a negative
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plan not created in a book, but by you.
You are the only one who knows your
motivations, your weaknesses and your
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out a pen and a blank piece of paper.
Lets get started the right way in 2012
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manifest your overall goal to be in better
shape by 2013. Lets write it down!
*RDO6HWWLQJ*HWVSHFLF
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goals. If needed, take a few minutes or a
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Do you want to run a 10K? Do you want
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your body fat percentage? Do you want
to control your blood sugar levels or drop
your blood pressure? Think about what
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you will measure your success. Make
realistic, attainable goals, advises Dr.
John C. Norcross, a professor at the
University of Scranton. Vague goals
beget vague resolutions. Grandiose goals
beget resignation.
How To
Write An
Effective
Fitness
Plan

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By Maria Kang
Timeline: Make it realistic.
After creating a realistic goal, create
a realistic timeframe. Forget losing
15 pounds in one month or training
for a marathon in a few weeks. You
need to be realistic about your daily
obligations as well as the way nature
works. Just like it takes a period
of time to grow a tree, you need to
realize that nature works slowly and in
its own timeframe. People make the
mistake of not starting out slow for
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adapt to the training load, says Dale
Schrichten, a Max Muscle preferred
trainer and owner of Premier Golf
Performance. It takes at least a month
to get over the beginners hump when
the muscles dont ache so much and
the exercises begin to get a little easier
to perform. Within six weeks, strength
increases and ones body begins to
improve. However, most resolution-
makers quit before they get to that
point. Change happens gradually, in
incremental steps.
A good way to look at setting a
30-pound weight-loss goal is to break
it up into smaller, achievable goals.
Realistically, you can lose one to two
pounds safely per week. Setting a
weight loss goal of eight pounds per
month and 30 pounds total in four
months is a realistic timeframe. Similar
to weight loss goals, you can also
create a timeframe to successfully
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goal to run just three miles per week
consistently for one month. When you
begin to succeed weekly, increase your
miles every week until youve created
cardiovascular strength to successfully
run a 10K nonstop.
When creating your goal date, you
must make sure its not only realistic,
but also within a timeframe that sparks
motivation to change now. Some
people give themselves an entire year
to lose 30 pounds. You want to create a
deadline that is realistic and accessible,
so that it promotes action today.
Action Plan: Track your
performance.
Now that you have a goal and deadline,
its time to start creating an overall plan
that will get you to your goal. Your plan
needs to embody all the elements in
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trition and supplementation. This task
requires health education, personal ex-
amination and constant motivation.
Create a realistic action plan and
chart your performance. If you dont
currently work out, dont plan to work
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and increase your exercise based upon
your progress and performance. If you
enjoy eating unhealthy foods, dont
limit yourself to chicken breast and
salads all day. Its not realistic. Write
down your diet and observe your hab-
its. Create a plan knowing that you
may have to adjust it depending upon
your success levels. Dr. Norcross sug-
gests tracking your progress by record-
ing or charting your changed behavior.
Research indicates that such self-
monitoring increases the probability
of keeping the resolution.
Set Your Environment:
Make it successful.
Setting up a successful environment
requires you to not only have access
to exercise opportunities and healthy
foods, but it also means you need to
surround yourself by people, places
and things that support the new you.
Attaining tools for exercise success
means joining a gym, hiring a trainer,
purchasing exercise DVDs, reading
nutrition books or creating a workout
space in your home. Other ways to set
up a healthy environment is to throw
away all the junk food in your home
and buy healthy foods that make up
a diverse meal plan that you can be
creative with and enjoy.
Become a Max Muscle Preferred Trainer
Make a personal commitment to yourself to improve your personal
training business by working with the best provider in the sports
nutrition industry: Max Muscle.
What you receive:
10 percent discount on every purchase for your client.
10 percent of all your clients purchases accrued for you to redeem
as free product for personal use or for your clients.
A free one-hour in-depth nutritional evaluation with your client at
Max Muscle. Documents from that consultation will be provided to
you for your reference upon request.
$FRXUWHV\SKRQHFDOOWR\RXIURPD0D[0XVFOH&HUWLHG)LWQHVV
Nutrition Coach to discuss your clients goals to ensure that
everyone agrees on the best course of action to get your clients the
best results.
Inclusion in the Max Muscle Preferred Trainer Directory
(www.maxmuscletrainers.com) that will be marketed to more than
20,000 (and growing) Max Muscle customers on a monthly basis.
If you are interested, reach out to your local Max Muscle store owner or
visit www.maxmuscletrainers.com.
Besides setting yourself up for success, you also have to
plan for failure. It is inevitable that you will miss a workout,
have an extra slice of cake or become unmotivated in this
WQHVV MRXUQH\ :KHQ WKHVH LQFLGHQWV DULVH GRQW EHDW
yourself down for them. Instead, as Max Muscle Preferred
Trainer Rachel Elizabeth Murray says, you must commit
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JHW EDFN RQ WKH KRUVH DQG SXVK KDUGHU :KHQ \RX IDLO WU\
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them defeat us, but rather learn from them and keep going.
Quit resolving to become superman/woman in the New Year,
and resolve to be resilient instead.
Last but not least
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accountable. Place it in an area you visibly see and read
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and aspirations. This will take you an hour, a day or a week
to complete. Map out your road to success before you begin
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those who succeed in their resolutions versus those who
fail is dependent upon how prepared they were physically
and mentally. So take the time out right now and create a
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8 Reasons To Strength Train
Cardio is good for your heart, but not necessarily
for lean muscle mass. Here are eight reasons to
LQFRUSRUDWHVWUHQJWKWUDLQLQJLQWRDQ\WQHVVSODQ
1
You'll burn more calories in a day, even if
you're just sitting at a desk. More lean muscle
mass means a revved up metabolism.
2
You'll be leaner, meaner and one heck of a
JKWLQJPDFKLQH:HOODWOHDVWOHDQHU
3
Strength training helps you get rid of lumpy,
bumpy, unwanted fat. So, you're not only
getting lean muscle mass, but you're actually blasting
fat. Do we need to explain further?
4
Your bones will thank you. Strength training
keeps your bones dense and sturdy.
5
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better and feel stronger, you can't help but love
yourself more.
6
Your stress levels will drop. Strength training
releases endorphins in your body that combat
stress.
7
You'll lessen your chances of injuring
yourself in sports or daily activities. Training
with weights not only strengthens your muscles, but it
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8
You'll stand taller. Strength training, especially
core work, will help your posture and make it
GLIFXOWWRVORXFK
WITH THE MOST COMPLETE POST-EXERCISE
MUSCLE RECOVERY FORMULA!
IN THE FIGHT AGAINST POST-EXERCISE
MUSCLE FATIGUE, DO NOT ARRIVE ILL-PREPARED,
Max Muscles Preferred Trainer Program will get your clients
better results and help you build your business. As a Max
Muscle Preferred Trainer, you and your client will benefit from:
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INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
The Top Selling Pro
tein For 20 Years
*
COME IN TODAY and try a FREE Sample of any of the 5 New Great-Tasting
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*Based on Sales in Max Muscle Store Locations
For More Information,
Visit Us Online at maxmuscle.com
Franchises Available.
EVERYDAYHERO
More than Skin Deep
Deanna Perry of Morgan Hill, California makes her
living in the beauty industry. The 29-year-old hair
stylist must work in front of a mirror each day in an
environment where people try to look their best.
Although Deanna had put on excess weight in her
mid-20s, she knew how to disguise and distract with
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she felt pressured to lose the extra pounds and be
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had her share of yo-yo weight losses and gains.
Deannas good friend, Maria Adelus, happened
to be the 2010 MaxForm Life Challenge champion.
Marias success inspired Deanna to stop the yo-yo
IN THE MAXFORM
TOP
Meet the nal three
contestants who
made it into the
Top 10 of the
2011 MaxForm Life
Challenge. By Jessica Wyland
10
Photos of Deanna Perry
by Joey Garcia,
www.luminantink.com
A Fitness Role Model
Timothy Wilson, 29, of Arlington, Texas
VHHVKLVSHUVRQDOWQHVVLQWHUPVRIWKH
example he is setting for his 4-year-old
son, Hayden.
Although Timothy led an active
lifestyle he played high school football
and served six years in the Air Force
he suffered from poor eating habits
and a tendency to gain weight during
stressful times in his life. Timothy, who
grew up in West Virginia, said he was
raised on fatty red meats and pasta.
He now thinks of his son and wants
to teach a healthier lesson. I hope
someday my son will look up to me,
Timothy said. I plan to show him how
to eat right and to make sure he stays
involved in sports.
Timothy was introduced to Max
Muscle nearly 10 years ago when he
was stationed in Florida. He purchased
protein and multivitamins to take along
ZLWK KLP RQ KLV UVW GHSOR\PHQW %\
adding supplements to his rigorous
daily routine in the military, Timothy
was able to stay lean and even lose
weight. Last year, however, Timothys
health reached the point where things
had to change.
He decided he needed a full-blown
plan for nutrition and exercise. Timothy
consulted Sammy Jackson at the Max
Muscle store in Garland, Texas. Sammy
set him up with a nutrition and exercise
plan, then encouraged Timothy to go
for the 2011 MaxForm Life Challenge.
I told him to do the transformation
contest not in an effort to win, but in an
effort to be the best that he could be,
to transform his life, his health and his
body image and everything, Sammy
said. And he did that.
Once Timothy had a nutrition plan,
Start January 5, 2011
Weight: 151 pounds
Body Fat: 28 percent
Final June 30, 2011
Weight: 115 pounds
diet cycle and commit to a nutrition and
exercise plan with Max Muscle. Deanna
got started by visiting the Max Muscle
6SRUWV 1XWULWLRQ VWRUH RQ %ORVVRP +LOO
Road in San Jose. Once Deanna felt
comfortable with her lifestyle changes,
she decided to attempt the 2011
MaxForm competition.
%\ QLVKLQJ LQ WKH WRS 'HDQQD
has made herself, her family and her
friends proud. She has inspired others
and made a name for herself in the
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excited that someone in our town
had the dedication and work ethic to
transform her body, said Chris Law,
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Max Muscle franchise. We provided
the knowledge, but she did all the hard
work.
Post-competition, Deanna is now 35
pounds lighter, but to her that is not
what matters most. With transforming
my body, I have also transformed my
mind, she said. My mind has become
stronger. Ive had to start being more
conscious of my decisions. I have more
energy and I realize that being healthy
is what's most important.
Supplements: High 5 chocolate protein, Glutamine,
LiquiCarn, Quadra Cuts, Max CLA, Max Vit-Acell
Deanna has changed her outlook on
food. She now sees it as nourishment
rather than pleasure. She is learning
to live moderately a skill she
says is crucial to successful body
transformation and to pay attention
to nutrition. If she happens to slip up
and make an unhealthy meal choice,
Deanna said she feels the effects on
her energy level.
Now that Deanna has reached her
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and more tone. She is able to share her
perspective with others and to preach
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achieved at a slow, steady, committed
pace. Its not about the quick, easy
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a daily trek to the gym. It takes
dedication and a good support system.
Fitness is an ongoing process with
highs and lows, and thats just life.
Deanna credits her husband Ryan
for his encouragement during the
competition. The couple has been
married for two years, and Deanna
says Ryan has seen her through many
fad diets, including the regimen of
just lemonade that she was trying out
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my backbone, an open ear, and he
adds balance to my life, Deanna said.
He knows weight loss is something
I struggle with so he wanted to help
me.
While Deanna has transformed her
body and sees the contest as a great
source of motivation and support,
she is most grateful for her personal
growth. I learned that if you love
yourself, you often treat your body with
more respect, she said. I also learned
that you can accomplish anything if
you have the will to do so.
GET YOUR LIFE BACK! JOIN THE 2012 MAXFORM LIFE CHALLENGE TODAY, VISIT WWW.MAXMUSCLE.COM.
Start December 4, 2010
Weight: 234 pounds
Final June 30, 2011
Weight: 182 pounds
Body Fat: 5 percent
Start January 15, 2011
Weight: 160 pounds
Final June 30, 2011
Weight: 129 pounds
Supplements: MaxPro, VitaMax liquid vitamin, Max CLA,
LiquiCarn, Omega Max, Max Green Synergy, Full Blown
Extreme, ARM, GlutaMatrix, Max ZMA, DFine 8
Supplements: High 5, Max Vit-Acell, DFine, Glutamine,
Pro BCAA, Max Cleanse & Lean, Essential Omega, Iso X
protein, MaxPro, ZMA, Kre-Alkalyn, Quadra Cuts Extreme,
Max Gourmet, LiquiCarn
a pHrsonal trainHr and a htnHss rHgimHn in mind, hH hit thH
gym. :ith daily worNouts oI cardioYascular HxHrcisH and
wHightliIting, 7imothy lost 55 pounds. , rHally had to rHtrain
my body to do cardio worN and changH my Hating schHdulH,
7imothy said.
7hH changHs did not comH Hasily. 7imothy worNs long
days assHmbling aircraIt Ior an aYiation company, and would
oItHn haYH to rHdoublH his HIIorts to gHt to thH gym, stay on
tracN and NHHp his schHdulH. HH crHdits thH compHtition Ior
igniting his driYH, and apprHciatHs thH support hH rHcHiYHd
Irom both thH Nax NusclH Sports 1utrition storH staII and
thH onlinH NyNaxNusclH community. 7hH Nax)orm contHst
hHlpHd mH push mysHlI hardHr and also gaYH mH a littlH
support, 7imothy said. 7hHy always say oncH you want to
do somHthing, you should hnd pHoplH who want thH samH.
7hat way you haYH thH support. So talNing to pHoplH onlinH
hHlpHd motiYatH mH.
$ll oI thH support and motiYation, on top oI 7imothy's
dHdication to his goal, paid oII in a way that should maNH his
son proud. 7imothy is now IascinatHd with thH human body, by
musclHs and what thHy arH capablH oI, and hH has sHt a nHw
goal oI compHting in body building compHtitions in his arHa.
From Starving to Striving
(arly Hach day, .atiH 9an :inNlH, oI 7ualatin, 2rHgon bundlHs
up hHr two childrHn, agHs 1 and 2, in thH Mogging strollHr
and hHads out with hHr husband Ior thHir morning thrHH-milH
run. )or .atiH, 20, this routinH, along with a propHr nutrition
plan, has sHt hHr IrHH Irom thH trap oI anorHxia. , grHw up
bHliHYing that all sNinny womHn Must didn't Hat, .atiH said.
.atiH would starYH hHrsHlI and spHnd hours at thH gym
burning caloriHs on cardioYascular HxHrcisH machinHs. 7his
causHd hHr to losH wHight, but as soon as shH would start to
Hat again, thH wHight would rHturn. 7hH additional problHm,
.atiH said, is that shH had no HnHrgy and no musclH tonH.
:hHn shH discoYHrHd Nax NusclH and hHard about thH
Nax)orm LiIH &hallHngH, .atiH dHcidHd to giYH it a try. 7his
mHant hnally lHtting go oI many misconcHptions. , had
to lHarn that consuming caloriHs doHsn't mHan , will gain
wHight, it mHans that , am IuHling my body to pHrIorm,
.atiH said. ,t's not about starYing yoursHlI. ,t's about Hating
thH right portions and six mHals a day. :ith that NnowlHdgH
and practicing it on a daily basis, , haYH nHYHr IHlt bHttHr in
my liIH.
.atiH lost 30 pounds during thH Nax)orm contHst and
rHducHd hHr body Iat by nHarly halI. ShH is most happy about
thH Hxtra HnHrgy shH now has to play with hHr Nids.
2I coursH, during thH months shH spHnt during thH
compHtition, .atiH HncountHrHd highs and lows. 7hHrH would
bH wHHNs whHn , hadn't lost any wHight and , would IHHl
discouragHd, shH said. , triHd to stay supHr motiYatHd, to
continuH lHarning about htnHss and nutrition, and to log onto
thH NyNaxNusclH wHbsitH Ior support.
.atiH has continuHd to losH wHight sincH thH Hnd oI thH
compHtition, and was rHcHntly hirHd on at thH Nax NusclH
Sports 1utrition storH in hHr nHighborhood. , loYH bHing a
walNing HxamplH to show pHoplH that thHy can do it, too, shH
said.
$ postHr illustrating .atiH's progrHss hangs on thH wall at
thH 7ualatin Nax NusclH Sports 1utrition storH and .atiH is
happy to sharH hHr MournHy with Yisitors.
.atiH is a tHstamHnt to what can bH donH, said 5Hginald
LHH, IranchisHH oI thH 7ualatin Nax NusclH. ShH was YHry
motiYatHd to transIorm hHr body and transIorm hHr liIH. ShH
stayHd positiYH and YHry Hnthusiastic. $nd, shH has changHd
hHr liIH and thH liYHs oI hHr Nids.
5HhHcting on hHr accomplishmHnts, .atiH thinNs about hHr
hHro, hHr dad, who hHlpHd hHr dHYHlop thH innHr strHngth
shH nHHdHd. ,n raising mH, hH has dHhnitHly taught mH to bH
strong and to Nnow that in liIH, wH nHHd to loYH oursHlYHs and
loYH othHrs and wH will bH happy, .atiH said. HH has always
bHHn thHrH to HncouragH mH and has always bHHn proud oI
mH no mattHr what. MS&F
A network of thousands are online now sharing
their passion for living a healthy lifestyle on our new
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A
A
s we enter a brand new year,
most people, including myself,
will be making New Years
resolutions. One of the top New
Years resolutions is to lose weight
and become healthier. In years past,
I would always make this my number
one resolution. Unfortunately, the
weight I lost would only return,
sometimes two-fold within a few
months. Thats just one reason I am
so thankful that I discovered Max
Muscle on December 26, 2010. It is
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time, I have maintained my weight.
One thing I learned throughout
my journey is that having a plan
and setting goals are crucial to
success. Troy Hall always talks
about this concept in his journals on
MyMaxMuscle.com when he writes,
Plan your work and work your plan.
Goals are very powerful tools that
help you set a blueprint for success.
First, you have to decide what you
want to accomplish. Then you need
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achieve your goal. If you are not on
track to reach your goal, you will need
to re-evaluate your blueprint or plan.
My original long-term goal was to
lose 100 pounds and make it into
the top 20 in the 2011 MaxForm Life
Challenge. To do that, I set short-
term goals every two weeks. If I
reached my goal, I would always
MAXFORMCHAMP
reward myself for reaching that goal.
Sometimes the reward would be some-
thing as little as a PBJ protein bar from
Max Muscle. After I reached one of my
bigger goals, I bought myself a wire-
less headset that I use while running.
My blueprint was my Max Muscle nu-
trition and supplement program. When
my goals were in danger of not being
attained, I would visit Adam Gilbreath,
my Max Muscle nutrition coach, and we
would re-evaluate my plan.
Once you reach your goals, it is
important to set new goals. Failure to
set new goals could result in a setback.
My short-term goal at the end of the
MaxForm contest was to train and
compete in a mud run. On November
19, I entered and ran in the Hell Run in
Dallas. It was a blast!
My long-term goal right now is to get
abs by the summer of 2012. I have two
major obstacles to overcome to reach
this goal. Being obese most of my adult
life, the speed with which I lost 108
pounds in a mere 6 months and an
overall total weight loss of 160 pounds,
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skin. While it is not as much as you
would think after losing that much
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to overcome.
The second obstacle to conquer is
age combined with years of prolonged
inactivity. I have spoken to several
trainers, and while the odds are against
me, I have set my goal and have
the blueprint laid out by Max Muscle
Rockwall (Texas). Now I will follow the
path I have set for myself and see what
results the summer of 2012 will bring.
Though I was skeptical of reaching
my original goal of 100 pounds in 6
months, as I kept reaching my short-
term goals, I became a believer.
Set your goals both short and long
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Max Muscle and you will discover
anything is possible. MS&F
By Don Dona, 2011 MaxForm Life Challenge Champion
Find Don Dona and other like-minded individuals on www.mymaxmuscle.com
Plan for
SUCCESS
"Once you reach your
goals, it is important to
set new goals. Failure
to set new goals could
result in a setback."
NATURALLY
SLIM
(with Max Liqui Carn)
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IMAGECONTROL
HAIR TODAY
GONE
TOMORROW
Y
ul Brenner pulled it off in The King and I. Chris
Daughtry of American Idol fame and Vin Diesel
of the Fast and Furious series make it look
downright sexy. But for most of us, especially
women, sporting a bald or even thinning pate is a
source of intense distress.
The American Academy of Dermatology estimates that
about 30 million women and 50 million men in this country
suffer from hereditary hair loss. Many more lose hair as
a result of health problems or medications. But the vast
majority of permanent hair loss is male or female pattern
baldness, says Jody Levine, MD, Director of Dermatology
at Plastic Surgery and Dermatology of New York City.
Causes of Hair Loss
Male or female pattern hair loss, or androgenetic alopecia,
explains Dr. Levine, is a hereditary disorder that makes
the hair follicles more sensitive to testosterone (women
have the male hormone testosterone, too, although in less
quantity than men). In these people, an enzyme produced
by the hair follicles, called 5-alpha-reductase, converts
testosterone into its more active form, dihydrotestosterone
(DHT). DHT attacks the hair follicles, eventually causing the
hair to fall out.
Although the mechanism for hereditary hair loss is the
same, male and female hair loss takes on different patterns.
Men tend to have a receding hairline at the forehead or
crown, with a fringe of hair left in the back and at the
temples. They may become totally bald. Most women have
diffuse thinning, but especially at the top of the head, and
seldom experience total baldness.
Not all hair loss is hereditary, or permanent, for that
matter. In fact, some hair loss is entirely normal. Every day,
you lose about 100 of the 100,000 to 150,000 hairs on your
head as part of the normal hair follicle life cycle. Hair loss
in excess of this can be caused by immune disorders like
lupus, conditions such as thyroid disease, scalp infections or
anemia, and hormonal changes during and after pregnancy
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loss or crash dieting can accelerate hair loss, too, as can
certain medications and physical tension due to pulling the
hair back tightly, cornrowing or weaving it. Many of these
types of hair loss correct themselves after the underlying
problem is corrected.
DRUG-INDUCED HAIR LOSS
Many drugs are thought to cause hair loss. Some
of them are:
Acne medications containing vitamin A
Antidepressants
Birth control pills
Cholesterol lowering medications
Certain high blood pressure pills, like beta-
blockers, ACE inhibitors and diuretics
Hormone replacement therapies
Thyroid medications
Chemotherapy drugs
FOR MORE INFORMATION
To learn more about hair loss and treatment
options: American Hair Loss Association
(www.americanhairloss.org)
To find a doctor for hair restoration surgery:
International Alliance of Hair Restoration Surgeons
(www.iahrs.org)
Your best solutions for unwanted
hair loss. By Linda Hepler, BSN, RN
Treatment Options
If youre experiencing more hair loss
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the dermatologist. A good doctor will
do a thorough history and examination
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out whether theres a physical cause
and a treatment for the problem.
The good news is that even if its
permanent hair loss, there are more
options today than the hot, itchy
hairpieces of yesterday.
Medications: Medications arent a
permanent solution because as soon
as you stop taking them, the positive
effects reverse, says Dr. Levine. But
they can be helpful in early stage hair
loss. Some of the medications being
used today are:
Minoxidil (Rogaine) is a topical
medication thats sold over the counter.
Used by both men and women, it works
by increasing the amount of time your
hair follicle is in the anagen (growth)
phase. Most Rogaine users notice a
slowed rate of hair loss in addition
to some regrowth, although the new
hair may be thinner and shorter than
before. Rogaine is applied to the scalp
twice a day and takes about three
months for optimal results.
Finasteride (Propecia) is a pre-
scription medication that is taken by
mouth. It is not approved for use by
women of childbearing years as it can
cause birth defects. Propecia works
by blocking the enzyme that converts
testosterone to DHT, slowing hair loss
and promoting some new growth of
hair. It can take several months to see
the full effect of Propecia.
Corticosteroids can be injected into
the scalp to treat certain types of hair
loss such as alopecia areata, thought
to be an autoimmune problem. It takes
about a month for hair to begin growing
as a result of cortisone treatment.
Off-label medication, or those
medications FDA-approved for another
condition but which have inadvertently
been found to help with hair loss,
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Dutasteride (Avodart) is one such
medication. Currently being used to
treat benign prostrate enlargement, it
decreases the amount of testosterone
being converted to DHT. Research
suggests that Avodart decreases as
much as 90 percent of DHT in the
blood, an improvement over the 65-
70 percent reduction of DHT with
Propecia.
Other off-label medications used
for female pattern baldness include
androgen receptor inhibitors, such as
Spironolactone (Aldactone). Aldactone
is a diuretic (water pill) that works for
hair loss by preventing the cells of the
body from interacting with androgens
(testosterone), reducing the amount of
follicle damaging DHT.
Low Level Laser Therapy (LLLT)
has been used for years in medical
settings for temporary pain relief and
for wound healing, and is also offered
in some dermatology settings for hair
loss. This treatment consists of sitting
under a hood device that contains
panels of lasers that shine on the scalp,
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for a prescribed period of time to the
area. While its not known exactly
how LLLT helps with hair loss, David
Michaels, inventor of an FDA-approved
handheld laser product called HairMax
LaserComb, says that the mechanism
of action is transferring light energy
to cellular energy in the hair follicles.
Research has shown that some people
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for hair loss, whether through cellular
stimulation or through increased blood
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as long as six months to see good
results with laser treatment, and like
medication treatment, LLLT must be
used continuously to maintain hair
growth. Its most effective in the early
stages of hair loss, says Michaels. Its
not for someone whos totally bald.
Hair Restoration Surgery is the
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says Nicholas Nikolov, MD, FACS, a
Beverly Hills plastic surgeon. Early
hair restoration surgery involved
round sections (grafts) of 12-20 hairs
each being taken from the head and
transplanted onto the balding area,
explains Dr. Nikolov. But it was hard to
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often hair in the middle of the round
graft would die, causing a donut
appearance. These days, a follicular
unit transplant is the method of choice
for good hair restoration results.
A follicular unit transplant is exactly
what it sounds like, says Dr. Nikolov.
Its taking follicles from one area of
the head where theres an abundance,
and putting it in an area where youre a
little short. Just like replanting a tree.
Many hair restoration surgeons do
follicular unit transplants by removing
a strip of hair follicles (along with skin)
from the back of the head, where
the hair is genetically programmed to
stay put the longest. Then, the strip
of hair is put under high-powered
microscopes, where trained technicians
divide the follicles into individual grafts,
consisting of 1-3 hairs. The grafts are
then transplanted into small incisions
in the balding areas, and the donor
area is stitched together.
Dr. Nikolov uses another technique
for harvesting grafts, called automated
follicular unit extraction (FUE). This
method, unlike the strip method,
removes follicles separately from the
donor area using a tiny automated
punch and forceps. Then the grafts are
microscopically divided and implanted
in much the same way as the strip
method. The advantage of FUE, says
Dr. Nikolov, is that there is no incision
and suturing of the donor site, which
means easier recovery and less
scarring. The disadvantage it takes
about one and a half times longer for
the procedure.
No matter which method of follicular
unit transplantation, it is a lengthy (5-8
hours) and expensive process. There
are post-surgical instructions to follow,
and you have to wait about six months
to see the full results (during which time
the newly transplanted hair falls out
prior to regrowth of hair). Additionally,
few women are good candidates for
follicular unit transplantation, because
unlike men, they seldom have healthy
hair follicles in the back of the head for
donor grafting.
Treatment Expectations
Whatever treatment you choose
for hair loss, its important that you
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discussing your expectations and
goals with you and matching the
treatment options to your needs and
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surgical procedure, check the doctors
credentials thoroughly. Choose a
ERDUGFHUWLHG GHUPDWRORJLVW SODVWLF
surgeon or cosmetic surgeon and
check state medical boards for possible
patient complaints before selecting a
doctor. MS&F
HASTA
la Vista
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MAX ANABOL CUTS 2
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WATER JUG
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BEFORE AFTER
*Chris Johnston's results are not typical. Chris used 2TX as part of a comprehensive nutrition program
that included healthy eating and exercise.
OFFICIAL PRODUCT OF THE $25K MAXFORMATION
FOODFOCUS
Choosing lean beef as a source of protein can
actually be a calorie-saver, says Sutter Health Clinical
Dietitian Julie McAllister. A 3-ounce serving of lean beef provides
the same amount of protein as 1 cups of beans, but with half
the calories. Its nutrients such as protein, iron and B-vitamins
help to maintain a healthy weight and build muscle.
Eggs are full of protein, but many people dont eat the
yolk (thus making eggs an incomplete protein source), due
to their fear of fat and cholesterol. By doing this,
youre throwing out the most nutritious part of the
egg! The egg yolk contains 43 percent of
the total egg protein and has the highest
concentration of nutrients and amino
acids required for optimal brain function.
Oatmeal is a whole-grain
cereal low in fat and calories, has
no cholesterol and carries many health benef i t s
VWHPPLQJIURPWKHEHUFRQWHQWLQFOXGLQJDUHGXFHGULVN
of developing heart disease. A serving of uncooked
rolled oats contains 3g of fat, which is 5 percent
of your recommended daily intake for fat.
Wild salmon is a
powerful food to include in your diet
because it contains Omega-3 essential
fatty acids, which deliver a wide range
RIKHDOWKEHQHWV,WVORZLQVDWXUDWHGIDW
Americans spend an estimated $42 billion per year on weight loss foods, products and services, many of which
dont even work. And with the endless number of food options available, we often choose what is convenient
and comforting instead of whats healthy. Its time to go back-to-basics and take a closer look at the types
RIIRRGZHFKRRVHWRIXHORXUERGLHV:HYHFRPSLOHGDOLVWRIIRRGVWRKHOS\RXJKWKXQJHUERRVW\RXU
metabolism and ultimately, lose weight. And guess what? These foods deliver health bonuses, too!
Battle the
bulge and
ward off
disease with
the foods
in your
kitchen!
By Rochelle Marapao
and calories, but high in protein. Besides preventing excessive
weight gain, wild salmon prevents high cholesterol, lowers high
blood pressure and promotes eye health.
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barely any fat and almost no sodium. They are also full of
antioxidants, vitamins and minerals that increase vitality and
energy. Best of all, apples are delicious and satisfying.
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most carbohydrates, it has lots of good protein. Secondly, its
slowly digested, making it even out the insulin levels
and the blood sugar which, in turn, helps control
sugar cravings.
Packed with antioxidants
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high in potassium and vitamin C, making
them the top choice of doctors and nutritionists.
Not only can they lower your risk of heart disease
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Almond butter tastes delicious and
is rich in monounsaturated fats, which reduce levels
of cholesterol and decrease the risk of heart ailments. Other
EHQHWVLQFOXGHORZHULQJEORRGSUHVVXUHDQGKHOSLQJWRFRQWURO
blood sugar. Almond butter is also rich in antioxidants and
vitamin E.
Pomegranates are a great source of vitamin C,
a proven immunity booster. Studies show that the tannins in
pomegranate juice may also help reduce
the risk for heart disease, lower bad LDL
cholesterol levels and reduce oxidative
stress levels in arteries.
Another super source of
SURWHLQWXUNH\FRQWDLQVVLJQLFDQW
levels of the amino acid Leucine, which
stimulates blood sugar and insulin levels
resulting in weight loss. Leucine also
increases the amount of glucose your
muscles use, which would otherwise be
stored as fat.
Most of the
fat in an avocado is
unsaturated, which can
improve your over-
all cholesterol levels
when used instead
of saturated fat. An
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can improve feelings of
fullness, helping you eat less
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The Omega-3 fatty acids
present in sardines enhance brain
performance and memory. They also
help lower blood pressure and prevent
cardiac problems by controlling levels
of cholesterol. High in protein, sardines
satisfy hunger and are natural sources of
vitamin D and calcium.
Plain, low-fat
yogurt is one of the best sources
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fat. According to Michael B. Zemel,
PhD, Director of the Nutrition Institute
of Tennessee, not getting enough
calcium triggers the release of calcitriol,
a hormone that causes us to store fat,
whereas meeting our daily calcium needs
KHOSVXVEXUQIDWPRUHHIFLHQWO\
Olive oil helps to control
blood sugar levels by lowering
insulin resistance making it helpful for
those seeking to control or prevent
Type 2 Diabetes. It also helps your body
metabolize fat and sugar effectively
so that fat doesnt accumulate on the
abdomen.
Pears are a great source of
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decreases blood-sugar levels, helping to
avoid between-meal snacking. Pears are
also rich in heart-healthy potassium
and vitamin C.
Spinach is rich in
folate, a mineral linked to lower
risk of heart disease and stroke, and
in antioxidants shown to prevent
damage to artery walls, especially in
the bends and curves that are most
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$VWXG\RIobese
people conducted at the Nutrition
and Metabolic Research Center at Scripps
Clinic found that eating half a grapefruit
before each meal or drinking a serving of
the juice three times a day helped people
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weeks. Grapefruits phytochemicals reduce
insulin levels, a process that may force
your body to convert calories into energy
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One 4 ounce serving of tofu
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daily requirement for protein,
which is crucial in building
muscle. Tofu is a good
source of dietary cal-
cium, protecting against
bone weakness, loss, os-
teoporosis and rheumatoid arthritis. It also
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being low in saturated fat and sodium.

Almonds and walnuts are nutritional
superfoods that have been shown to
SURYLGH HVVHQWLDO KHDOWK EHQHWV %RWK
types of nuts help to regulate blood
lipids and glucose to lower the risk of
heart disease, help to prevent diabetes
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unsaturated fat.
Lentils are low in calories
and high in nutrition and packed
with protein. Eating them helps prevent
insulin spikes that cause your body to
create excess fat. Studies have found that
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reduced risk of heart disease.
Cynthia Sass is a Registered Dietitian, Board Certied Specialist in Sports Dietetics by the
American Dietetic Association and author of Cinch! Conquer Cravings, Drop Pounds and
Lose Inches shares ve natural fat burners that you can add to your diet to help you win the
battle of the bulge.
Vinegar can be used in a number of ways to avor your food through salad
dressings, dips and marinades and its weight-loss properties are amazing! A recent study has
found that people who consumed just a tablespoon of vinegar before lunch and dinner lost an
average of two pounds over a four-week period without making any other dietary changes.
Some of Sass vinegar suggestions include apple cider, balsamic, champagne, wine and
fruit-infused varieties.
Citrus juice is one of the best sources of vitamin C. One
single ounce supplies 120 percent of the Recommended Dietary Allowance and vitamin C
is linked to less body fat and smaller waist measurements. Sass uses orange juice to jazz up
a vinaigrette dressing with a subtle, yet avorful taste. But dont forget about the rinds! You
can add freshly grated or dried citrus rind to everything from yogurts to water to vegetables,
she says.
Antioxidants in tea called catechins are what help speed metabolism and fat burning.
Tea is not only a fantastic beverage, but also can be a seasoning, Sass says. Brewed,
chilled tea can be used to saut, steam or marinate vegetables, tofu, poultry or seafood. Tea
leaves can be ground in a peppermill and used as an aromatic seasoning.
Scientists are reporting that capsaicin, the stuff that gives chili peppers their
kick, may cause weight loss and ght fat build-up by triggering certain benecial protein
changes in the body. The capsaicin is said to have a thermogenic effect, causing the body
to burn extra calories after being ingested. Some hot peppers Sass suggests adding to main
dishes or on the side include cayenne, habanero, jalapeno and serrano. Try experimenting
with milder varieties rst, she says, slowly building your tolerance to the hotter types of
peppers.
Not only do herbs and spices help to avor foods, but most come
with amazing health benets! For instance, studies show that rosemary increases blood ow
to the head, improving concentration and protecting the brain from stroke. Some spices to try:
spearmint, lemongrass, lavender and tumeric. Before adding an herb or spice, smell it. If the
aroma seems to blend with the other foods in your meal, then try it. You dont need to be a
chef, Sass says. Keep an open mind, start with a small amount and keep tasting as you go
along. It takes a little patience and practice.
BEYOND FOOD
Max Muscle's Cleanse & Lean Advanced offers a powerful body composition
slenderizing formula designed for quick and effective weight loss. This
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fat burning along with water loss using high quality ingredients supported
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HOMINY RIBOLLITA
(Serves 6 to 8)

INGREDIENTS
DIRECTIONS
1. Heat the oil in a heavy large pot over medium heat. Add the onion, carrot,
pancetta, the 2 cloves of minced garlic, salt and pepper. Cook until the onion is
golden brown and the pancetta is crisp, about 7 minutes.
2. Add tomato paste and stir until dissolved. Add tomatoes and stir, scraping the
bottom of the pan with a wooden spoon to release all the brown bits.
3. Add the spinach, hominy, broth, cayenne pepper, ancho chili powder, herbs de
Provence and zest. Bring the soup to a boil, reduce heat and simmer for 30 minutes.
4. Meanwhile, preheat the oven to 350 degrees.
5. Drizzle the ciabatta halves with olive oil. Toast until golden brown, about 5
minutes.
6. Remove from the oven and rub the top of the toasts with the whole garlic clove.
7. Place the toasts in the serving bowls and ladle the soup over the toasts.
8. Sprinkle with parmesan and serve immediately.
Copyright Susan Irby, the Bikini Chef
2011
Susan Irby, the Bikini Chef, is a radio host for Bikini
Lifestyles on 790 KABC, an author and specialist
in healthy bikini cuisine. Follow her at twitter.com/
thebikinichef or visit her website at thebikinichef.com.
By Susan IrbysPhoto by GreggEvanPhotography BIKINIKITCHEN
HALE &
HEARTY
No matter where you live, January is a
time for comfort foods. Stressful holidays,
the start of a new year, chillier weather
all play a role in just wanting to feel
good, take a load off, relax and bundle
up with something delicious, whether it is
\RXUVLJQLFDQWRWKHURUDGHOLFLRXVERZO
of soup. Its all about the comfortable
feeling that comes with a warm blanket,
a hug or a hearty helping of lasagna.
When the warm blanket and hug
arent around or youre just hungry,
comfort food is the next best thing. But
comfort food often carries the negative
connotation of being fattening. It doesnt
have to be. Comfort food can be both
healthy and comforting at the same time.
Its all in the food.
Some comfort food favorites include
mac n cheese, anything fried or hearty
soups and stews. Thats where Tuscan
Ribollita comes in. Ribollita is a bean
soup packed with vegetables and usually
served with bread rubbed with fresh
garlic resting at the bottom of the bowl
a sort of grand food prize for the soup
enjoyment. Meaning re-boiled, Ribollita
is a Tuscan delight customarily made
using leftovers of bread, cannellini beans
and vegetables such as carrots, cabbage
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soup, Ribollita is the perfect comfort food
and its good for you.
This Ribollita recipe replaces
carbohydrate and protein rich cannellini
beans with equally carb-rich hominy.
Hominy is whole kernel corn used in
dishes like menudo, stews and casseroles.
Tuscan Ribollita is more of a hearty soup
than a stew and in this recipe, hominy
is combined with antioxidant-rich
spinach, carrots and herbs. A good dish
to be enjoyed before winter sports like
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carbs giving you energy and warmth to
sustain you through cold winter days.
MS&F
1 medium white onion, chopped
2 large carrots, peeled and chopped
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2 cloves fresh garlic, minced , plus 1
whole clove for serving
1 teaspoon sea salt
1 teaspoon black pepper
2 tablespoons tomato paste
1 15-ounce can diced tomatoes
1 pound frozen spinach
1 32-ounce can hominy, white or
yellow, with juice
4 cups chicken broth
1 teaspoon cayenne pepper
1 teaspoon ancho chili powder or
smoked paprika
1 tablespoon herbs de Provence
tablespoon lemon zest
4 to 6 ciabatta rolls
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cheese plus more for garnish
cup olive oil plus some for
drizzling on bread
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B
LotsofpeopletossaroundthetermBvitaminswithouttrueknowledgeof
thesepowerhousenutrients.WhatareBvitamins?Howmanyarethere?
Whydoweneedthem,andwhatarethebestsources?Thesequestions
andmorewillbeansweredasweexploretheBvitamingroup.Bearwith
thesciencestuffaswediscussfunctionsoftheBvitaminsandtheirrole
inexercise.
Whats Your Function?
There are eight vitamins designated as B, and they include thiamine
(B1), ribohaYin (B2), niacin (B3), pantothHnic acid (B5), B6, biotin (B7),
IolatH (B9) and B12. 7hHsH Hight nutriHnts arH Nnown Ior thHir rolH in
chemicalprocessesofthebody.TheBvitamingroupisresponsibleforthe
breakdownofcarbohydrates,aminoacidsandfattyacidsandtheyplaya
roleinhearthealth,brainandnervoussystemfunctionandhealthyskin
andnails,justtonameafew.AccordingtotheAmericanCancerSociety,
the B vitamin group helps with enzyme activity, breakdown of proteins
affectingchemicalprocessesandturningfoodintoenergy.
7KLDPLQH DQG 5LERDYLQ are involved in the proper breakdown of
carbohydrates into glucose and protein into amino acids. Glucose is the
VITALNUTRITION
GREAT
And 'B'
aware
of your
vitamins.
By Alissa Carpio
B Vitamins and Athletic
Performance
!nindividualswhoexerciseorengage
insports,metabolicpathways
dHpHndHnt upon thiaminH, ribohaYin
and B6 arH strHssHd, says rHgistHrHd
dietitianChristieAchenbach.Shealso
pointsoutthat,Activeindividuals
whorestricttheirenergy[calorie]
intakeormakepoordietarychoices
areatriskforpoorstatusofthese
vitamins.
Achenbachadds,Thiamineplays
animportantroleinthemetabolism
ofbothcarbohydratesandthe
branchedchainaminoacidsand
energymetabolism.Thiamineisa
keycomponentinaerobicenergy
production.
5ibohaYin is dirHctly associatHd with
convertingenergyintoATP,amain
energysourceusedduringexercise.
,n rHgards to Yitamin B6, thH highHr
thH protHin intaNH, thH highHr thH B6
rHTuirHmHnt. $chHnbach says, B6
aidsinthecreationofaminoacidsand
proteinsandisalsoinvolvedinprotein
catabolismthroughinvolvementin
reactionsthatbreakdownaminoacids
andproteins.
Brown riceisaBvitamin-
rich grain, with onH 3.5 oz
sHrYing proYiding 35 prHcHnt oI
theRDAforthiamineandniacin,
39 pHrcHnt oI B6, 30 pHrcHnt oI
B5, 8 pHrcHnt oI ribohaYin and
5 pHrcHnt oI IolatH.
[
bodys preferred energy source, while
amino acids, which come from dietary
proteins, are essential to every cell in
the body. These vitamins also assist in
healthy muscular, nervous system and
heart function.
Niacin, or B3, also helps convert
food to energy. Niacin is also
responsible for digestive system, skin
and nervous system functions.
Vitamin B5 assists with proper cell
growth and development.
Vitamin B6 is responsible for the
breakdown of protein, and is responsible
for proper immune function, red blood
cell growth and cognitive development
by helping to make neurotransmitters.
B6 is also involved in aerobic energy
production.
Biotin, or B7, is involved in
the digestion of protein, fats and
carbohydrates. It is also responsible
for proper cell function and assists in
hormone production.
Folate, or B9, is involved in healthy
cell and DNA generation, states
the American Cancer Society. The
synthetic form of folate is commonly
known as folic acid. Folate is extremely
important during pregnancy in order
to support the babys brain and spinal
cord development. According to the
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may also be involved in heart health
and prevention of cell changes that
may lead to cancer.
Vitamin B12 is involved in healthy
nervous system, blood cell and DNA
development. B12 can help regulate
metabolic processes involved in
cardiovascular function and cognitive
function. This vitamin also provides
energy and improves athletic
performance and endurance. A lack
of this essential nutrient can lead to
anemia, depression, fatigue and, at
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can lead to a smaller brain size. B12
is only available naturally in animal
foods. Those at particular risk for
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often lack adequate stomach acid
production in order to convert B12, as
well as individuals with gastrointestinal
disorders, vegetarians and those with
pernicious anemia.
B vitamins are water-soluble, which
means that with the exception of
B12 the body does not store them
and they must be consumed through
diet. It also means they break down
in water. Since dietary excesses are
excreted in the urine, there seems to
be no adverse effects of high doses of
B vitamins.
According to the American Cancer
6RFLHW\ 'HFLHQF\ RI FHUWDLQ % YLWD
mins can cause anemia, tiredness,
loss of appetite, abdominal pain,
depression, numbness and tingling in
the arms and legs, muscle cramps,
respiratory infections, hair loss, ec-
zema, poor growth in children and
birth defects.
Boosting Your Diet with
B Vitamins
Dr. Thomas Cowan, a family physician
and author of The Fourfold Path to
Healing, states that liver and red meat
contain the richest sources of the B
vitamins group. The National Institutes
RI+HDOWK2IFHRI'LHWDU\6XSSOHPHQWV
VXJJHVWVVDOPRQ\HOORZQWXQDEHHI
liver and chickpeas as providing the
most vitamin B6. Clams, beef liver,
HJJV VK DQG GDLU\ SURYLGH WKH PRVW
vitamin B12. Registered dietitian Reed
Mangels points out that plant sources
do not contain vitamin B12. Therefore,
if you follow a vegetarian diet, you
PXVWJHWWKLVYLWDPLQIURPIRUWLHGRU
enriched foods. Leafy greens, beans,
lentils, peas and some nuts are the
best vegetable sources of vitamins B1,
B2, B6 and folate.
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B vitamins, although they are in a
synthetic form and are not as easily
used by the body. Robert J. Thiel, PhD,
ND, from the Heise Health Clinic, says,
Studies suggest that the bioavailability
of natural food complex B vitamins is
better than that of isolated USP [United
States Pharmacopoeia] vitamins, and
DOWKRXJK PDQ\ IRUWLHG IRRGV FRQWDLQ
higher amounts of these vitamins, they
dont have as high of an absorption
rate and are not retained as well in the
body as those found in foods.
Nothing But the Best
Lets take a look at some of the best
food sources for B vitamins. Calf liver
contains six B vitamins: B3, B6, B5,
and more than 100 percent of the
Recommended Dietary Allowance
(RDA) of B12, B2 and folate. Chicken
liver is comparable in nutrients, but is
slightly higher in fat and higher in iron,
while beef liver is higher in protein.
Beans, peas and lentils contain the
highest amounts of B1. Topping the
OLVW DUH VXQRZHU VHHGV IROORZHG E\
EODFNEHDQVDQGJUHHQSHDV<HOORZQ
tuna is the richest animal source of B1.
Spinach is one of the best vegetable
sources of B Vitamins, with 1 cup
containing more than 65 percent of the
RDA for folate. One cup of spinach also
provides, in much smaller amounts,
B2 and B6 at 20-25 percent RDA,
along with B1 and B3. Broccoli and
asparagus also contain small amounts
of B vitamins.
It is important to get your B vitamins
from natural food sources as much
as possible. Studies reviewed by
7KH 2IFH RI 'LHWDU\ 6XSSOHPHQWV
of the National Institutes of Health
have shown that synthetic B vitamin
supplementation does not always yield
WKH SRVLWLYH EHQHWV WKDW KDYH EHHQ
observed from naturally occurring
vitamins found in food sources.
Food and Recipe Ideas
This is all great news, but what is the
B Vitamin Combos
9
Salmon, spinach and brown
rice
9
Chicken liver pate, sweet peas
9
Slice of Swiss cheese and one
boiled egg
9
Spicy hummus dip, broccoli
and whole wheat pita
9
Filet mignon with asparagus
and a small baked potato
9
%DQDQDDQGFXSVXQRZHU
seeds
9
Bowl of 100 percent enriched
whole grain breakfast cereal
with low-fat milk
best way to put it into practice? Well, for individuals with
healthy gastrointestinal systems and immune systems, its
relatively easy to meet your B vitamin needs through food.
+HDOWK\ LQGLYLGXDOV DW ULVN RI GHYHORSLQJ D GHFLHQF\ DUH
those that eliminate food groups or overly restrict calories,
says Achenbach. Most of the common B vitamin-rich foods
are already a part of many athletes and health-conscious
individuals diets.
Try branching out and diversifying your palate by adding
liver to your diet. Its by far the richest food of all those
mentioned here. But maybe the idea of frying up a pan of
chicken liver is not exactly appetizing. The good thing is
there is an easy and tasty way to prepare liver; its called a
pate. Pate is a French word meaning pie and consists of
any mixture of ground meat or seafood with seasonings. A
smooth pate is similar in texture to pudding. MS&F
1 lb. chicken livers, washed
1 small onion, chopped
cup balsamic vinegar
3 cloves crushed garlic
1 teaspoon spicy mustard
1 tbsp. fresh (or 1 tsp. dried) rosemary leaves
2 tsp. fresh (or tsp. dried) thyme
1 tbsp. lemon juice
4 tbsp. olive oil, separated
cup butter
Salt and pepper to taste
Add 2 tbsp. olive oil to warm saut pan and cook liver
and onions until browned and tender. Add vinegar, garlic,
mustard, rosemary, thyme and lemon juice and continue
to simmer until liquid is nearly gone. Transfer mixture to
a food processor. Add butter and rest of olive oil. Blend
until mixture is a smooth paste. Transfer to a bowl and
refrigerate until ready to serve.
Chicken liver pate can be eaten as a small side dish, as a
spread on crackers or as a vegetable dip.
1 16 oz. can of chickpeas, rinsed and drained
cup water
3 tbsp. lemon juice
1 tbsp. tahini (sesame seed butter)
2 cloves crushed garlic
1/2 tsp. salt
1/8 tsp. cayenne pepper
2 tbsp. olive oil
Paprika for garnish (optional)
In a blender or food processor, combine all ingredients.
Blend on low until mixture is completely smooth. Add salt
to taste, if desired. Place in a small bowl and sprinkle with
paprika. Chill before serving.
Note: Hummus can be used as a spread on sandwiches or
crackers, whole wheat pita bread or chips, or as a dip for
vegetables.
Easy Chicken Pate
Spicy Hummus Dip
ESSENTIAL FATTY ACID COMPLEX
RICH IN OMEGA 3, 6 AND 9

CUTTINGEDGE
Good
(
Internal
)
Housekeeping
Good for the body
and maybe even
the soul, clearing
out toxins and
accumulated waste
helps improve your
health, your skin,
your mood and your
thoughts. By Lisa Moretti
W
e are exposed to
thousands of toxins
in our foods, air and
water. Some are
synthetic and man-
made, some are molds or parasites,
and some are just the left-over gunk
of natural cellular functions. As we
age, we also tend to get a backup of
toxic waste in our bodies, our digestion
doesnt work as well, we run out of key
nutrients so many of the key processes
in our body are short-changed and all
our systems get sluggish. Soon we feel
bad, we look haggard and everything
becomes a bigger effort.
Important Tips
For a Successful
Cleanse
1
$GGPRUHVROXEOHEHU
during cleansing! Fiber
and Max Cleanse & Lean work
together. Fiber acts like a mop
gathering up toxic materials
released and helping to sweep
them out of your body.
2
Drink more water than
you usually do! Bloating
is often a result of festering
bacteria from backed up food
in our bodies that is fermenting
and sending out poisons
through our bloodstreams.
:DWHUKHOSVWRXVKWKHWR[LQV
in your body and even dilutes
their concentrations during the
GHWR[LFDWLRQSURFHVV
3
Bring down your toxic
load! Opt for organic and
pesticide-free foods so you have
fewer toxins in your body. Dont
forget about the psychological
toxins, too. Dont schedule your
cleanse during a high stress
time. Instead, consider taking
some personal down time and be
sure to support your body with
exercise while youre cleansing.
Everyone has a personal reason
for choosing to detox and cleanse.
Consider the story of Shay Z from San
Mateo, Calif., I was looking to lose
weight in a timely manner after the
birth of my third child in April 2010,
and wanted to detox before I started
working out with my personal trainer.
She was introduced to Max Cleanse &
Lean at her local Max Muscle store. I
have gotten rid of unwanted waste,
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I noticed a difference in my body: less
bloating and less water weight. After
being pregnant, I needed to get rid of
the excess water in my body and boost
my metabolism. I also noticed it helps
me work harder during my workouts
because I dont feel overly full in my
stomach. And, with getting rid of the
excess, I feel more energized during
my training sessions.
Under The Microscope
When toxins get into our cells, they
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of the cells of nutrition and waste.
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affects many of the organelles within,
like our mitochondria, which are the
energy-generating stations of the
body. Impaired mitochondrial function
interrupts the Krebs cycle, which in
turn depletes how much energy the
cells have, the tissues of the body have
and the organs made of those tissues
have.
When you factor in how many toxins
through chemicals in our food, air
and environment your body is trying
to process, you can see that your
systems can become overly taxed. Our
bodies were not designed for continual
concentrated pollution exposure, so
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moving out the trash. The most glaring
example of this kind of slowdown is in
the digestive system. Not only do we
have a buildup of waste in our gut, but
it also decays, creating bloating and
greater toxicity, which is transported by
the bloodstream throughout the body.
In an effort to protect itself, the body
stores up fat, loses its natural balance
RIKHDOWK\RUDDQGDOORZVVRPHRIRXU
naturally protective microorganisms to
run rampant and out of control.
Cleansing offers an opportunity to
reestablish a healthy balance in your
gut, in your bloodstream and in your
FHOOV 6SHFLF KHUEV PLQHUDOV DQG
Experts Weigh In On Cleansing
Sally Kravich, a holistic nutritionist and author, is not a fan of many of
the fad cleanses on the market. It makes some people want to purge
rather than build their bodies in a healthy way, she cautions. Cleansing
is about having all of your elimination channels working at an optimum
and in unison for holistic healing. Choose a high-quality product and
pay attention to your body and your thoughts during the cleansing
process.
'U6DUD*RWWIULHGDERDUGFHUWLHGLQWHJUDWLYHJ\QHFRORJLVWLQ
Berkeley, Calif. notes that many of the women in her practice suffer from
weight gain and poor mood due to estrogen dominance. She says, Your
OLYHULVVLPLODUWRDLUWUDIFFRQWUROZKHQLWFRPHVWRHVWURJHQOHYHOV
you have to help it use and lose bad estrogens and make more good
estrogens. She recommends cleansing, especially if you eat red meat
and/or gluten products and drink alcohol and/or caffeine, to help reverse
estrogen dominance and correct hormonal imbalances. Dr. Gottfried has
also noticed that many people are missing key micronutrients like zinc,
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rebuilding your stores of these during the cleansing
process.
Dr. Isaac Jones, founder of Designer Health
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100,000 synthetic toxins have been brought into
the marketplace since World War II and every day
we are exposed to hundreds, if not thousands, of
them. Your body tries to process these toxins, but
they can bio-accumulate in your cells, especially
more metabolically active areas of your body like
your hypothalamus, liver and heart.
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Rejuvenate the cellular membrane so
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Dr. Jones uses extensive testing of hormone levels, blood chemistry and
telomere length to determine success with his patients.
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water build up and soothe and rejuvenate intestinal lining tissue in just 48 hours.
Its important to know whats in your cleanse product. Customer Lea Lashey
was looking for a product she could use for a quick three-day cleanse. Visiting
the Max Muscle store in Rockwall, Texas, she learned about the ingredients in
Max Cleanse & Lean. She says she likes this product for herself and recommends
it to her friends, saying its natural not packed with chemicals and unknown
ingredients that could be harmful to my body.
Sometimes we have a special event in our lives and we want to look our best.
Anne Cavileer of Wilmington, NC had a photo shoot coming up that motivated
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make regular cleansing with Max Cleanse & Leans gentle nutrients a part of her
strategy to maintaining and improving her health.
Added Ooomph!
Max Muscle has recently released a totally new approach to
cleansing with Cleanse & Lean Advanced that would have
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Incorporating the latest research and nutraceutical
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reproduction and suppresses hunger; and an exciting
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Add These to Your Arsenal.
Available Exclusively at Max Muscle Sports Nutrition
Max Muscle has a complete line specifically engineered
for the optimum in mens health. Visit your local Max
Muscle store and speak to a Certified Fitness Nutrition
Coach for more information on our extensive nutraceutical
product collection.
Cleanse & Lean Advanced is
a powerful body composition
slenderizing formula designed for
quick and effective weight loss.
Cleanse & Lean Advanced specifically
addresses the areas of healthy
elimination, appetite suppression,
thermogenesis along with water loss
using high quality ingredients
supported by published scientific
studies. Cleanse & Lean
Advanced is fast-acting, delivering
key bioactive ingredients to support
your weight-loss program in conve-
nient and easy-to-swallow capsules.
BEFORE
Amanda Carrier, Los Angeles, CA
NEW
MULTI-FACETED WEIGHT LOSS FORMULA!
*Amanda's results are not typical. Amanda used Cleanse & Lean Advanced as part of a comprehensive
nutrition program that included healthy eating and exercise.
with Cleanse & Lean
Advanced!
maxmuscle.com
Max Muscle Sports Nutrition (MMSN), is
pleosed lo lnlroduce L*lC/ lor odulls lo help
susloln moxlmum llver deloxlllcollon ond
prolecllve loclors. L*lC/ conlolns 20 speclllc
ond hlghly concenlroled herbs ond nulroceullcals
lo modulole lhe lwo moln deloxlllcollon
enzyme syslems ln lhe llver, known os lhe
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contains important liver antioxidants and
nulrlenls lo nourlsh lhe llver lor opllmol luncllon.
KEY FEATURES
* Promotes Lver Phose ond Phose
DetoIcoton 5ystems.[
* Provdes Mutrents For Bolonced
DetoIcoton.[
* Antodont Protecton.[
* Advonced ond Comprehensve
Formulo.
G
luten is a protein found in
all forms of wheat (including
durum, semolina and spelt),
rye, oats, barley and related grain
hybrids such as triticale and kamut.
In foods, gluten is responsible for the
elasticity in dough and the structure
of bread. It is the gliadin component
of the gluten that is problematic
and responsible for Celiac disease,
a digestive disease of the small
intestine. Gluten intolerance or
dermatitis herpetiformis are related
disorders to Celiac disease.
Celiac disease is a genetic disease
where the immune system responds
to the gliadin component of gluten by
damaging the small intestine, thus
interfering with nutrient absorption.
There can be many symptoms
associated with Celiac disease and
the most common are gas, diarrhea,
bloating, vomiting, fatigue, weight
changes, etc.
Studies have shown that Celiac
disease is very common. Recent
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people in the United States have
Celiac disease, or about one in 133
people.
Which Max Muscle Products
May Contain Gluten? An analysis
of all the ingredients in Max Muscle
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ASKDR.HARVEY
contain ingredients where gluten may
be present and should be avoided if you
are on a gluten-free diet:
MaxPro Chocolate, Tirimisu,
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cocoa or dark chocolate)
Powermax 1000 Chocolate
(contains cocoa)
Max Triple Whey Protein Chocolate
)ODYRUFRQWDLQVFRFRDSRZGHU
High 5 Chocolate and Cappuccino
)ODYRUVFRQWDLQVFRFRD
Max Gourmet$OO)ODYRUVFRQWDLQV
RDWEHU
Max Lean Protein$OO)ODYRUV
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GlutaMatrix Capsules (glutamine
peptides are derived from wheat
gluten)
GlutaMatrix (glutamine peptides are
derived from wheat gluten)
Wheat grass powder, found in Max
Green Synergy, does not contain gluten.
Wheat grass is a vegetable, which is
cut before the wheat plant forms the
grain and the gluten protein; therefore,
wheat grass contains no gluten. The
maltodextrin used in Powermax 1000,
CarboMax and Max ACM is derived from
corn and does not contain gluten.
All the other Max Muscle products do
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to consume. It is advisable to consult
with your healthcare provider by
showing them the product label of the
Max Muscle product you are interested
in taking that lists the ingredients or
provide your doctor with the Product
Data Sheet for that product. In the Max
Nutraceuticals line, the only product
that may contain gluten is the Max
Ultimate Soy-Spirulina Protein Powder
as it contains oat bran. All the other
products are gluten-free.
Where Can I Get More Information
About Celiac Disease and Gluten-
Free Foods?
http://digestive.niddk.nih.gov/
ddiseases/pubs/celiac
www.vegsoc.org/info/gluten
www.glutenfree.com
www.celiac.org
If you suspect gluten intolerance,
you should see a physician for an
evaluation. MS&F
By Dr. Phil Harvey, PhD, RD, FACN
Got a question for Dr. Phil Harvey? Email it to him at drphil@maxmuscle.com.
WHAT IS
GLUTEN?
Powermax 1000 is a professional strength
mass gainer for individuals needing nutrient
dense highprotein and high calories to
maximize lean muscle mass gains, for hard
gainers or for those requiring extra calories to
support a high metabolic rate.
To gain mass you need lots of concentrated
calories to complement your demanding
training program. Powermax 1000 is your
solution to support total protein, amino acid
and nitrogen requirements delivering high
quality, multi-fractional whey proteins with
Aminogen in addition to full spectrum,
multi-molecular weight carbohydrates and
essential and healthy fats.
Powermax 1000 will not only satisfy your
caloric and metabolic requirements, but also
your taste demands.
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
ALSO AVAILABLE IN
DELICIOUS VANILLA!
HEALTH INSURANCE
Native to North America, echinacea
has extensive history in the
western world for supporting the
body's natural defenses. Research
demonstrates that echinacea can
enhance the immune system and
decrease the recovery time for
colds and us. It has been shown
to support the body in preventing
the formation of a cold, when taken
at the rst sight of symptoms.
Echinacea can provide a natural
alternative to traditional medicines.
www.maxmuscle.com
FUEL YOUR WORKOUTS
FBX (Full BLown Extreme) is the culmination
of quality ingredients, research and testing.
The research team at Max Muscle Sports
Nutrition focused on blasting your muscles
with greater blood ow while increasing
cellular uid and glycogen levels. The end
result is what we believe to be the nest
Nitric Oxide boosting, creatine supplying,
energy and intensity enhancing pre-workout
supplement drink mix ever developed. Try it
for yourself! www.maxmuscle.com
SPRAY-ON RELIEF
Got tired or achy muscles? Forget messy
ointments and opt for the convenient and
fast-soothing Herbal Cool by Elemental
Herbs. With arnica and menthol, this feel-
so-good spray goes on cool and warms up
to provide pain relief in a matter of seconds.
www.elementalherbs.com
REVEAL YOURSELF
Max Muscle Sports Nutrition
introduces its latest weapon in
the battle of the bulge: Emerge.
The science-based formula
found in this exciting product not
only helps you turn your body
into a fat-burning machine by
utilizing stored fat as fuel, but it
quells hunger pains, increases
energy and elevates your bodys
metabolism. Coming soon in a
variety of delicious avors to a
Max Muscle store near you.
www.maxmuscle.com.
WORKOUT BUDDY
Don't mess with carrying around your iPod or iPhone
when you're at the gym or going for a jog outside.
Simply slip on Incipio's Performance Armband
around your arm so you can listen to your favorite
tunes while hitting the weights or pounding the
pavement. Made of neoprene, this comfortable arm
band allows for breathability while you work hard
getting t. www.myincipio.com
TUNE IT OUT
Drown out all the background noise and get your workout focus ON with these
form-tting, cool-looking and uber-comfortable Fix earbuds. You can even plug
them into your iPhone and take calls if you must. Plus, these buds come with a
carrying case to protect them in your gym bag. www.skullcandy.com
WHAT'SHOT
PLATINUM PREMIERE
GOLD
SILVER
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have
passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer
you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to
do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the
Food & Drug Administration.
8arIeans 0rganc 0Is * 8etanceurt Kutrten * 0hampen Kutrten
Egg whtes InternatenaI, LL0 * 1st EnJurance * FIera Inc * 0Jes 0Is
Jay 8ebb Enterprses * Jehn 5cetts Ktre * Kammer Kutrten * Fewer Ferfermance
Met-8x 05A, Inc. * MuscIe Egg, LL0 * 0ptmum Kutrten {A88) * Frenutr, LL0
5unJesa LL0 * 60 Energy Labs * weeJbeIt 0strbuten
Turn Your Passion Into Your Profession
The Max Muscle Sports Nutrition store ownership program includes
a simple turnkey operating system, exclusive territories, high quality
proprietary products, multiple revenue streams, innovative business
development tools, comprehensive training and nationwide support
programs and is available to qualified individuals for single unit,
multi-unit and master franchise opportunities throughout
the United States.
WWW.MAXMUSCLEFRANCHI SE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
JOIN THE WINNING TEAM!
Geobanny Paula
NPC Physique Champion,
Team Max Muscle
Diana Diaz
NPC Figure Champion,
Team Max Muscle
GET STARTED TODAY AT MAXMUSCLE.COM

Max Magazine - January 2012

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