October 2012 Max Magazine

MAX VIT-aCEll
pg. 56
THE RIGHT FuEl EAT TO WIN

RIsING sTaRs Max MusClE
YOuTH aTHlETEs
TO BE A SUCCESS
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lIFE sKIlls KIDs NEED
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CONTENTS
OCTOBER 2012 ISSUE 167
18 24
HEALTH
18 Facing Facts
Childhood obesity is on the rise, and with it, so is poor self image. Here are some ways to combat both! off the eld, here are seven life skills every child should learn before leaving the nest.
28
Check out this and other cool products in this month' s ' G uy Picks!'
28 CrossFit for Youth

This popular style of working out is now being used to help youth athletes be stronger, faster and better at their sports.
36
FITNESS
22 Make Fitness Fun
As a parent, you've got to be a great role model. Here are ve ways to help make tness fun with your children.
32 Pumping Iron
LIfting weights for youth athletes has its benets. Don't be afraid of it: just learn how to do it right!
46
24 Why Start Early?

Children who learn to love exercise typically keep those habits into adulthood. Here are six benets of starting young.
HEROES
36 Rising Stars
Max Muscle Sports Nutrition stores across the United States have helped many youth athletes. We wanted to spotlight some of them in this issue. Find out what they do to be the best at their respective sports!
26 Key Life Skills

From standing up to bullies to being a good sport on and
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OCTOBER 2012
56
IMAGE
44 Ghoulishly Cute
Make-up and other fun stuff to help teen girls glam it up all haunted style for Halloween! your kids being the best they can be in their sports. Here is everything you need to know about teen athlete nutrition!
46 Personal Rec Center

Accessories to turn your teenage boy's room into a super fun rec room complete with a punching bag and climbing wall!
CUTTING EDGE
56 Be Healthy
Max Muscle's Max Vit-Acell Citrus and Max Vit-Acell Anti-Oxidant are helping people across America be healthy. Find out how.
NUTRITION
48 Hearty Fall Soup
Nothing says "good eats" like a deliciously creamy fall soup with a fraction of the calories!
COLUMNS
14 Forever Young 34 MaxForm Champ 60 Ask Dr. Harvey
50 Fueled To Win
Candy bars and burgers aren't going to cut it when it comes to
MAX VIT-aCEll
pg. 56
IN EVERY ISSUE
4 6 10 12 16 62 Editors Note President's Point Contributors Feedback Buzz Health Beat What's Hot
As an athlete, your body demands fuel to help you perform your best. Athletes Choice has formulated a superior line of sports nutrition products specifically for athletes to provide cutting edge science-based ingredients to fuel your training, help build and maintain lean muscle mass and accelerate overall muscle recovery.
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET
AVAILABLE EXCLUSIVELY AT:
THE RIGHT FuEl EAT TO WIN

RIsING sTaRs Max MusClE
YOuTH aTHlETEs
TO BE A SUCCESS
pg. 26
lIFE sKIlls KIDs NEED
For more information or to find the store nearest you, visit us online at
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OCTOBER 2012
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EDITOR'SNOTe
I came across a post on Facebook that cracked me up because it's denitely true for my generation. It was this: "Okay, so you're 10 years old, you have a laptop, iPod, Facebook and a Blackberry ... Dude, when I was 10, I only had one thing to play with ... It was called 'OUTSIDE!'" Sure, I love technology and can certainly be guilty of spending too much time online or on my smart devices, but nothing will ever take away the joy I feel when I get outside, even if only to walk my dogs every day. I miss the days of being a kid and playing with friends outside, biking, running around barefoot, exploring creeks, playing games and coming home at dark. To me, it's a travesty that too many kids today are staying indoors in front of their computers, television sets and gaming systems. If you're having trouble getting your children to break sedentary habits, then this issue can help! Be sure to read the different ways to make tness fun for your kids (pg. 22) and the six benets of starting exercise at an early age (pgs. 24-25). If you have a teen athlete who wants to get better, faster and stronger at his/her sport, you might want to consider CrossFit, a popular style of working out that focuses on strength, speed and agility. Read about how CrossFit is helping teens across America on pages 28-29. Also don't miss the important article on weight training for youth athletes from 22-year veteran of training, Brian Bullman (pgs 32-33). Training hard and working out can help kids become better athletes, but even more important is learning key life skills so they can be successful adults. Find out seven life skills every parent should teach their children before they leave the nest on pages 26-27. In our "Everyday Heroes" section, we are featuring 11 youth athletes who are loyal customers of Max Muscle stores across the nation. We got such an overwhelming response from parents and Max Muscle franchisees, it was difcult narrowing the list down to 11. If we had more space in this issue, we would have featured all of them! Find these proles on pages 36-41 and get inspired! Lastly, being an athlete requires the proper fuel. Find out everything you need to know about teen nutrition from the experts at Max Muscle Woodbridge, VA on pgs. 50-52. And if you're one of the ones who gets sick every cold and u season, then discover your "liquid gold" insurance: Max VitAcell Citrus Blast and Anti-Oxidant Berry Blast. (pgs 56-57) Until next time,
Your Solid Nutritional Foundation

GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
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LaRue Novick
LaRue Novick is Editor in Chief and Creative Director of MS&F.
OCTOBER 2012
CONGRATULATIONS
FREESEMAN $ 5K MAXFORM 2
AMANDA
See her story at maxmuscle.com
PRESIDENT'SPoINT
to the youth issue because the articles are always so informative and benecial for my own children. Hundreds of studies validate the need for proper nutrition in children and now more than ever, its so important not just for young athletes but for all children to eat correctly. Its interesting to me that until just a few years ago, most of our tax dollars were put into child development from an educational and psychological standpoint. We know that a childs physical development is very dependent on proper nutrition and the impact that has on their ability to perform and function in the classroom. Even brain development and cognitive function hinges on proper nutrition. With childhood obesity a nationwide epidemic the Centers for Disease Control and Prevention recently revealed that more than 17 percent of our youth ages 2 to 19 are overweight or obese and more and more children suffering from an increase in diseases directly related to obesity (such as diabetes), it really is a wonder why more focus and resources are not being put into programs to turn this around. My oldest child is now a teenager and big into competition cheer. These girls train hard every day, pounding their core and their muscles. After the rst week of training for the new season, she was really sore. I remember thinking to myself Wow, Mackenzi eats healthy and drinks what we refer to as Power Shakes packed with protein and glutamine every day, what about the girls on her team who dont eat right and arent taking any protein and glutamine supplements to help their bodies recover? The same goes for my three boys. All of them are playing soccer and the oldest is playing football, too. All of them drink their Power Shakes every day to help their bodies recover from all of the training they are doing. I know the fact that they supplement with high-quality protein and glutamine along with their essential omegas and vitamins, it gives them an advantage. Even at their young ages, they understand the importance of what they are putting in their bodies and that it makes them better, too. My daughter told my wife just the other day that shes referred to by her friends as the healthy friend. My wife asked Mackenzi if that made her feel uncomfortable and she said, No mom, Im proud of it. That makes two of us.
I look forward
Publisher Joe Wells Enterprises, Inc. Executive Editor Sean Greene Editor-in-Chief/Creative Director LaRue Novick Proofreader Tariq Ahmad advisory Board
Rand McClain, DO; Ron Higuera, DC, MS, ART; Robert Goldman, DO, PhD; Gary Brazina, MD, FACS; Charles Poliquin, BS, MS; Phil Harvey, PhD, RD, FACN
Contributing Writers
Lisa Maiorana, Joe Wells, Don Dona, Linda Hepler, Rochelle Marapao, Abby Hoeffner, Jennifer Lee, Susan Irby, Kimberly Miller, Shannon Wallace, Kristin Wood, Corry Matthews, Dr. Phil Harvey
Contributing Photographers
Frank Fontanilla, Rich Carr, Mike Byerly, Goodger Photography, Taylor Bartram
Max SPortS & FitnESS

210 W. Taft Avenue City of Orange, CA 92865 (714) 456-0700 www.maxsportsandtness.com
Max Sports & Fitness Magazine is published monthly by Joe Wells Enterprises, Inc. and may not be reproduced without express written permission, all rights reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in this publication. It is vital that before implementing any diet or exercise routines, you must rst consult with a qualied physician. Max Muscle is not responsible for advertiser claims. Joe Wells Enterprises, Inc. and Max Muscle do not promote or endorse the use of steroids or other illegal substances. For more information concerning diet and nutrition, recalled products, steroids and other related products and issues, please visit the Federal Food and Drug Administrations Web site at www.fda.gov. We reserve the right to refuse advertising without explanation.
Sean Greene is President of Max Muscle and the Executive Editor of MS&F.
6
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OCTOBER 2012
Like everything in life, things evolve and your protein powder is no different. With the escalating cost of whey and milk based proteins causing consumers to cringe, the Product Development team, headed by chief researcher Dr. Phillip Harvey, was tasked with two main objectives. Formulate a protein that would perform for our customers and exceed their expectations in terms of quality, efficacy and taste. Second - deliver it to our customers at a lower cost. After nearly 8 months in Research & Development, Max Muscle Sports Nutrition is proud to introduce the next evolution in protein technology and performance, C.O.M.P which stands for Composite Oligomeric Matrix Protein! C.O.M.P delivers a precision hybrid of multiple high quality proteins featuring Whey Protein Concentrate 80% (WPC 80%). This unique formula includes protein sources with long and short chain peptides comprised of all essential and non-essential proteinogenic amino acids. In addition to WPC 80% which drives the C.O.M.P formula, the Product Development team included modern and synergistic plant-based proteins including Wheat Protein Isolate, Pea Protein Isolate and Brown Rice Protein. You can expect the same high quality that you do with every Max Muscle protein while at the same time benefitting from a more economical price in order to make it easier to meet your daily protein requirements. C.O.M.P is available in delicious Vanilla and Chocolate flavors. Coming Soon to a Max Muscle Store near you or at www.maxmuscle.com
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PRO BCAA is a scientifically-based formula to provide the body with high potency branched-chain amino acids in the ideal 2:1:1 ratio of leucine, isoleucine, and valine. As a versatile formula, Pro BCAA is specifically designed to benefit both pre-, during, and post-workouts. For the pre- and during workout, this comprehensive formula is designed to support the energy fuels needed for high intensity and endurance workouts. For the post-workout, it functions to support rapid recovery, muscle anabolism and anti-catabolic effects. (Available in Pink Lemonade, Tangerine and Watermelon)
CONTRIBUTORS
Maria Kang graduated with two
bachelor degrees and is the founder of Fitness Without Borders, a nonprot promoting tness, education and leadership for kids in underprivileged communities. Her tness background includes being a personal trainer, group exercise director, tness manager, freelance writer, tness blogger and social entrepreneur. Visit her online at MariaKang.com or receive daily tness motivations through FitnessCure.com.
Brian Bullman is the head of international sales at Max Muscle headquarters. He is a competitive athlete and sport scientist, educated at the world-renowned University of Limerick, Ireland. He has spent the last 22 years coaching athletes from all levels of competition earning him the reputation as one of the most knowledgeable coaches in the industry. He is also a 7 Time National Bodybuilding Champion and World Powerlifting Champion.
Kimberly Miller, MS, is a

commercial and tness talent, writer, stylist, runner and a mom. It was during her graduate work that her passion for writing developed, and she currently contributes to a variety of publications as well as serves as a featured tness blogger for the Arizona Republic Newspaper. She seeks to empower and inspire others to live a healthy and balanced life. Visit KimMillerStyle.com.
The Top Selling Protein For 20 Years*
*Based on Sales in Max Muscle Store Locations
maxmuscle.com
received her bachelor's degree in Kinesiology with a specialty in Sports Medicine and Athletic Training from San Diego State University. A lifelong sports enthusiast and athlete, Shannon also works as a personal trainer. She enjoys motivating her clients, especially women and mothers, to live a t and healthy lifestyle. As a mother to two young children and she exudes boundless energy and love of life. Visit ShannonJayDougherty.com.
Shannon Dougherty Wallace
Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.
10 WWW.MAXMUSCLE.COM
OCTOBER 2012
Photo by JamesPatrick.com
T E A M
M A X
M U S C L E
TRISTA
BIKINI
BODYBUILDING CROSSFIT
US OLYMPIC TEAM
DALLAS
BIKINI
AMBER
JIU JITSU
WOOLF
MANFRED
MMA
WESTON
CARLOS
GEOBANNY
BRIAN
RYAN
MOTOCROSS
PHYSIQUE
POWERLIFTING
LONGDRIVE
PHIL
FIGURE
Find out more about Team Max Muscle athletes at MAXMUSCLE.COM
CORRY
BOXING
MAURICIO
BODYBUILDING
GREG
MAXFORM
DON
TRACK & FIELD
LANCE
FEEDBACKBUZZ
Nico Larez, 19
Gracie Salas, 19
FUELED BY MAX
As an amateur MMA ghter and an NPC gure competitor, we are always looking for the best supplement products to keep us healthy and strong. Max Muscles amazing products have proven to be both effective and reliable. Whether on the mat or in the weight room, we can always rely on Max Muscle to keep our bodies energized and replenished. Every morning we begin with one serving of Max Complete multivitamin. Because we are both on a strict diet, Max Complete ensures that our bodies are getting all of the vitamins and minerals that we need. We each take two servings of Max Glutamine a day to keep our muscles from becoming depleted. All of the Max Pro avors taste great and mix well with water, and dont become clumpy like some other proteins do. The XTR pink lemonade avor couldnt be any more refreshing during a cardio session or after a workout. We drink Max ACM both pre and post workout. The Peach Mango Smoothie Essential Omega is like dessert. It is hard to believe that it is actually full of Omega 3-6-9, and it is also sugar free! If you are looking to lose weight rapidly, or if you seem to be holding water or anything else, Cleanse & Lean is the way to go. After just two weeks, we each lost more than 7 pounds, and our waistlines dropped drastically. The employees at Max Muscle Walnut Creek, California are always so helpful and always have an answer for any questions we have. They are knowledgeable on all of the products they carry and look out for the customers best interest. The owner, Kenny Tali, is extremely friendly and will guide each and every customer in the best direction depending on their goals. We highly recommend Max Muscles products, and if you are in the area, stop by Max Muscle Walnut Creek. You wont be disappointed!
Sal Arzani, 15
Well Rounded Teen Athlete
Not only is my son Sal Arzani, age 15, an honor roll student, but hes achieved the rank of Life Scout with the intention of completing his Eagle Project over the summer and is a dedicated athlete who has excelled in football, rugby, baseball and wrestling. He was even chosen as Athlete of the Month in May 2012 for the U.S. Junior Olympic Wrestling program! Sal relies on MaxPro, ARM, EnduroMax, ISO Extreme and GlutaMatrix to get him through rigorous training for high-level competition. On behalf of our family, wed like to thank Joey Boyens and the team at Max Muscle Des Moines for their continued support!
Bryan Arzani, Sal's proud father, Truro, Iowa, via email
weighing 150 pounds and I'm leaving at 180. By use of products such as Gourmet Gainer and CX3, I saw my strength gains go through the roof as I out-benched people who weighed much more than I did. I'm headed to college with a 405-pound bench press and I owe it all to Max Muscle. If you dedicate yourself to their products and train hard, anything is possible. I will be playing college football next year and couldn't feel more prepared.
Deuce Gruden, 18
Deuce Gruden, 18, Tampa, Florida, via email
Driven To Be Better Reaching New Heights

The last four years, Max Muscle has helped me reach new levels of strength and endurance both on the football eld and in the weight room. I came in freshman year
Nico Larez & Gracie Salas, 19, via email

Kendall Current is now in her senior year of high school and training for both basketball and track. She became a varsity sprinter her freshman year and got even faster and stronger her sophomore year.
OCTOBER 2012
But during her junior year Kendall suffered an injury that didnt really sideline her as much as it forced her to perform at only 65 percent of her capabilities. She then turned to her nutrition and training this past summer, which included harder intense core workouts, intense sprint workouts with myself (her father) on the track, more quality time in the gym with a trainer and a stricter nutrition plan to help her body push to the next level. Even while injured, Kendall started receiving letters from colleges in places like Montana, Minnesota and Oregon to talk about being a collegiate track athlete. So with all the new focus, training and drive, Kendall is more excited than ever to take her playing to a new level and will be visiting many of these colleges to nd the best t for her. With all the new training and nutrition tweaks, Kendall has been able to drop body fat while putting on muscle. So, it has been more than just a body transformation, it has also been a mind transformation. The injury didn't just force her to compete at a lower level, it made her drive to be better, faster and stronger that much more of a goal.
Dominic Current, proud father and MM Franchisee of four stores in Oregon
Mason Schroyer, 16
Before
AfTer
Kendall Current, 17
Stronger & Faster
pounds of lean muscle mass, added 100 pounds to his bench press, 150 pounds to his squats and shaved .5 seconds off his 40-yard dash! Quite an accomplishment for just seven months on Max Muscle products and specialized training with local Colorado Football Academy Coach Jim Switzer. Masons favorite products include Athlete's Choice Pro 360, XTR, MaxPro Vanilla and BCAAs. Mason said, The difference with Max Muscle is that they care about my goals and help explain how the products I use will improve my performance. The rst time I walked in, Kyle took me through the store and answered all my questions. He even sat down with me to go over my nutrition habits. Eric does the same when I come in now, too. They have helped me grow faster and stronger and achieve all my tness goals. What helps Mason to also achieve all his goals is his attitude and commitment to being the best. Mason said, I always strive to push myself more than the guy next to me, and that is what Max Muscle helps me do. Give to the MAX in all my training. My teammates also benet from this because they say I help them to push themselves to be their best, too. After he graduates, Mason hopes to attend college and play football at the University of Wisconsin and then one day, play in the NFL.
Ron Worley, MM Franchisee, Fort Collins, CO
No LoNger A 'Chubby kid'

Before Max Muscle, I was a chubby kid. Not overweight, but I just had a little too much baby fat, if you know what I mean. Besides that, I wasn't pleased with my complexion, and I knew it was time for a change. My dad and I had found a Max Muscle store and I'm not joking, the rst couple of minutes we were in there, it was like we had found a long lost friend who wanted to help us on our journey to greatness. What I mean by greatness is, I wanted a healthy and sports-ready body. Before all of this, I was sluggish and didn't want to do anything. Also, having asthma didn't help either! So, we set up some appointments, and from then on out, we were hooked. We got our diet plans and that was a new experience for me. It was made up of things I like to eat and personalized just right for me. Over time, I felt healthy and strong. My dad and I worked out daily and ran a lot too, which burns most of your body fat. I really got into it and now make it part of my life. I now play lacrosse for my school, I dont crave any bad foods, my asthma is getting better and my strength is increasing every day. I cant stop improving myself and staying motivated. Motivation was my kicker all you have to do is work at something to achieve greatness. My favorite supplement that I have used over the last year is Essential Omega, which seems to take the dryness out of my skin, and just makes me feel all around better. The avor is great and tastes nothing like sh. And, I have found all of Max Muscles protein powders to be some of the best avors around!!!
Marqueze Lutz, 17, Commerce City, CO
OCTOBER 2012
Mason Schroyer began his journey with Max Muscle Fort Collins, Colorado in January. Since then, he has gained 10
LIQUID ENERGY
pg. 56
Dream Come True
Thank you for making a dream of mine come true! I feel incredibly thankful and overjoyed to have graced your cover as I believe it was the perfect representation of me as a person and athlete. So thank you again for that from the bottom of my heart! Michelle Mozek, MS&F cover model for August 2012
Bye-Bye Sluggish Hello Vivacity ness Try Zumba Fitne

ss
THE ENERGY ISSUE
? POWER-PACKED SNACKING
pg. 44
NUTTY FoR NUTS
FEEL YOUthFUL AGAIN WIth 2tX
AttENtION MEN!
Foods Increas 5EnergyThat urally e Nat

FREE!
Complim ents
of:
tIPS tO BOOSt YOUR ENERGY
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pg. 28
TodAY!
AUGUST 201 2
MAxM USClE USClE.
CoM
how to Eat Right And Work Ou oN VACATIo t N MaxForm Champ Shares

Tips pg. 32
TALK TO US
We want to hear from you! Send comments, photos ts photos, questions, likes, dislikes to editor@maxmuscle.com.
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13
FOREVERYOUNG
By Joe Wells, Max Muscle Founder and CEO

thousands of reactions within the body. Utah State University recommends that teenage athletes consume 12 to 15 percent of their calories from protein. That sounds hard to calculate, but here is a simple rule. If you eat 4,000 calories per day, then eat about 100 grams of protein per day, which is about 10 percent of your total calories since protein is 4 calories per gram. To hit the 12 to 15 percent as suggested, simply add another protein meal to your diet. Try and eat 25-30 grams of protein 3-5 times per day and that will keep you close to 100 to 120 grams per day. Mix your proteins up. Eggs, milk, chicken, sh, tofu, lean steak and high quality protein powders like Max Muscles MaxPro are all great sources of protein.
calories anD Teen aThleTes
Teen Carbohydrates
I
ISO-X, THE WORLDS MOST ADVANCED WHEY PROTEIN ISOLATE
IN 3 MINDBLOWING FLAVORS!
have always noted that teenage athletes burn an incredible amount of calories. I talk to parents all the time and they say their kids are literally eating all day long. I explain to them that just being a teenager will cause some active males to burn over 3,000 calories per day. Now add to that weight training and an intense sport such as football, basketball or swimming and teens can easily burn up to 5,000 calories per day!
Carbohydrates are the main source of energy for your body. Vegetables, whole grains, fruits, oatmeal and pasta are all great sources of carbohydrates. Many experts recommend that 60 to 65 percent of kids' caloric intake should come from carbohydrates. Like protein, carbohydrates also consist of 4 calories per gram. So if you are eating 4,000 calories per day, then approximately 2,400 calories or 600 grams of carbohydrates per day, would be the minimum amount to make up 60 percent.
Teen nuTriTion Basics

Teen Calories
My hunch has been validated by KidsHealth.org, run by the Nemours Foundation. This site states that teenage athletes may require between 2,000 to 5,000 calories each day. And, of course, if an active teenager does not supply his or her body with needed calories, then they will lose weight and possibly lean muscle mass. Also calories equal energy so too few calories will leave your teenager feeling sluggish. We at Max Muscle have always advocated healthy and frequent smaller meals. Call it mid meals or snacks, but make sure its not candy or empty calorie foods.
Teen Fat
ISO-X is the newest addition to Max Muscle Sports Nutritions whey protein isolate collection. ISO-X blends into a refreshing light tasting drink supplying your body with high quality and fast acting whey proteins providing 30 grams of pure protein per serving. ISO-X is ideal for both pre- and post-workouts or during the day to be assured a continuous and adequate amount of amino acids.
Teen Protein
Teenage athletes need adequate amounts of protein. Protein and the amino acid components that they are made up of are responsible for literally
Many parents will stereotype fats as being bad. Fats are an essential part of any diet. They help regulate hormones, metabolism and are great for adding calories to your diet. Peanut butter is high in calories yet is derived from peanuts, which supply plenty of healthy fats. Max Muscle makes Essential Omega, which is an essential fatty acids supplement that literally tastes like candy. It is sugar and gluten free and is very healthy for young athletes. The best advice I can give you is to stop by your local Max Muscle store. Our Certied Fitness Nutrition Coaches will help design a diet for your young athlete. You will be amazed what a healthy, high calorie diet can do for a young athlete. I have seen incredible muscle and strength gains as these youngsters learn to help their body recover and repair daily. You literally see gains on a daily basis if youre eating right and training intensely. Good luck! MS&F
maxmuscle.com
Joe Wells is the founder and CEO of Max Muscle Sports Nutrition.
OCTOBER 2012
ATTENTION ATHLETES!
DE DELAYS ONSET OF MUSCLE FATIGUE!
Max Muscle Sports Nutrition is proud to introduce XTINGUISHER, a scientifically-based formula that supports the muscles production & maintenance of carnosine and aerobic ATP production. Using XTINGUISHER will allow you to train harder and longer before muscle fatigue sets in.
Contains Carnosine Precursors; B Beta-Alanine and Histidine With A Added Creatine, Ribose and C Citrulline Malate Tr Train Harder and Longer Su Supports Explosive Power, Sp Speed, Intensity, Endurance an Recovery and Po Powerful Antioxidant That Helps Del Delay Fatigue New Low Sugar Formula and Imp Improved Taste!

HEALTHBEAT
By Linda Hepler, BSN, RN
MOST PRESSING HEALTH PROBLEM AMONG KIDS? THE COUCH POTATO
According to a recent University of Michigan CS Mott Childrens Hospital National Poll on childrens health, adults across the nation both parents and those without children cite lack of exercise as the number one health concern for children in their communities. Physical inactivity is new to the top of the list in the yearly poll, which is done as a way to help set national program priorities in medicine and public health. Matthew M. Davis, physician director of the poll, suggests that the results may indicate that recent public health messages about programs such as First Lady Michelle Obamas Lets Move are helping people to understand that physical activity is important for overall health. But with childhood obesity rates remaining steady over the past 12 years and obesity closely linked with physical inactivity it will take more than simple recognition that a couch potato lifestyle is unhealthy to make any difference for our children. So lets get moving!
Asthmatic Teens Suffer From Parents' Mistakes
Most of us are aware that smoking during pregnancy causes reduced oxygen to the fetus, which may result in low birth weight, premature births and even birth defects or stillbirth. But a new study at the University of California, San Francisco, found that in Latino and African American teens with asthma, those whose mothers smoked during pregnancy had more trouble controlling the disease. Asthma, a condition characterized by chest tightness, coughing and wheezing, is one of the nations most common and costly diseases. And severe asthma resulting in death is more prevalent among African American and Latino children. According to the U.S. Pregnancy Risk Assessment Monitoring System, smoking throughout pregnancy is highest among these ethnic groups, making researchers in the UCSF study speculate that in-utero exposure to smoking may lead to permanent lung changes afecting asthma severity.
BANISHING BULLYING
Coming soon to your childs school: a new and effective anti-bullying program. Researchers at the University of Kansas plan to bring the program, called KiVa, to selected classrooms in Lawrence, Kansas as early as this coming school year. If its as successful as predicted, it will soon be launched nationwide. The KiVa program, implemented in Finland in 2007, has a proven record of reducing bullying incidents by at least 50 percent. Unlike many other antibullying programs, it is based upon research about the bullying environment that is, how bullying is supported by others. Research suggests that bullies want the same thing we all want friendship and social status. And bullying behaviors may earn the bully a higher social status. While traditional anti-bullying programs deal only with the bully and the victim, the KiVa program takes a holistic approach to the problem, tackling the peer environment with a classroom curriculum, videos, posters and role-play exercises designed to change the perceptions of those who are neither bully nor victim and fostering skills for taking action against the bully. The end result is to create a social environment that doesnt support bullying.
OCTOBER 2012
Dont let pain hold you back from your active lifestyle. Now you can do what you love without any fear of soreness from troublesome joints. Max Muscle introduces MAX JOINT RELIEF. This product was scientifically designed to provide relief for sore and overworked joints and contains the precise amounts of Glucosamine Sulfate (1,500 mg) and Chondroitin Sulfate (1,200 mg) to support optimal joint movement and flexibility. MAX JOINT RELIEF also includes MSM that provides beneficial Sulfur to the joints along with Turmeric and Ginger for additional support and helps promote a healthy immune response. Scientifically designed to bring safe and effective relief to sore and overworked joints. Max Joint Relief contains the precise amount of Glucosamine and Chondroitin tin based on the study done at Boston University School of Medicine. Includes ingredients that have been shown to be very effective in the treatment of joint problems related to inflamed and sore arthritic joints. Additionally contains MSM, Tumeric and Ginger which have been shown to have an anti-inflammatory affect on joints.
HEALTHMATTERS
By Kimberly Miller
HELP FOR KIDS FACING WEIGHT ISSUES AND POOR SELF-ESTEEM

hildhood obesity is and continues to be a national crisis as the rate of obese children has nearly tripled over the last three decades. A study obtained by the Centers for Disease Control and Prevention (CDC) showed that one in every three children is obese before the age of ve. Despite increasing awareness, obesity statistics remain staggering suggesting that this health epidemic is not getting any better, and that childrens overall
health and quality of life continues to decline. According to the National Institutes of Health (NIH), obesity can lead to serious medical conditions such as type 2 diabetes, cardiovascular disease and high blood pressure regardless of age or social group. Moreover, obesity contributes to many adverse social psychological factors like discrimination, isolation, depression and low self-esteem. The Willis family knows these challenges all too well. It was
OCTOBER 2012
I think that as a society, we either arent educated well enough, or think that it takes too much time or effort to eat well and exercise, or are too comfortable in our own patterns to want to break them. The youth Ive seen who have made signicant positive changes generally have families who were behind them 100 percent, and changed their lifestyles as well.
Dr. Jennifer Wallace, Pediatrician, Scottsdale, Arizona
WHAT STATISTICS SAY
Responses from the 2011 National Youth Risk Behavior Survey suggest that inactivity and poor nutrition are rampant among Americas youth. This study found that among U.S. high school students:
n 13 percent were obese. n 6 percent did not eat

vegetables during the seven days prior to the survey. bottle or glass of soda three or more times per day during the seven days before the survey. physically active at least 60 minutes per day on less than seven days during the week prior to the survey. not attend physical education classes daily when they were in school. watched television three or more hours per day on an average school day. used computers three or more hours per day on an average school day.
n 11 percent drank a can,
on a hike one day when Margo Willis, 48-year-old mother of two in Scottsdale, Arizona, noticed that her son and daughter were struggling on their way to the top of the mountain. Over time, her kids had gained weight and it became increasingly noticeable that they had to do something to change their current patterns. As a family, they enrolled in a tness boot camp. Margo recognized that she and her husband, Bill, played a vital role in the success of their children. They also educated themselves on healthy nutrition and changed many of their habits as a family unit. Looking back I realized this was my fault, I bought the groceries, she shares. By doing it together, they managed to successfully all become healthier. Margos 14-year-old son lost a total of 60 pounds and gradually they began to see his self-condence improve dramatically. It cant be just one person. It has to be done as a family, said Margo. This collaborative attitude helped them achieve success.
n 71 percent were
n 69 percent did
n 32 percent
What does it matter?
n 31 percent
Although obesity is a disease that affects people of all ages, childhood obesity is particularly alarming since the behaviors we learn as children have a lasting and lifelong impact on the quality and length of our lives. Many emotional, physical and social changes take place during childhood and adolescence when children become burdened with social and physical health problems; their ability to learn, grow and mature normally can be compromised. According to the CDC, obese children are at risk of a variety of physical health problems including joint problems, sleep apnea and asthma, as well as diabetes and heart disease. Obesity also affects childrens mental development as children struggling with weight also often experience low self-esteem. Self-esteem, a persons overall evaluation or appraisal of their self-worth, is a critical factor in the cognitive and physical development of children. According to the National Network for Child Care, self-esteem is essential in the development of relationships and the ability to learn and solve problems; it affects the way children act every day. As childhood obesity becomes more pervasive, it takes an emotional toll on youth and can result in depression, anxiety, stress and even suicide. In a study published by the Journal of Adolescent Health, Dr. Dianne Neumark-Sztainer examined the experiences of overweight adolescents and the challenges they faced such as weight related-stigmatization. Out of 50 participants, all but two had negative experiences, including being called names,
Source: Centers for Disease Control & Prevention
HOW DID WE GET HERE?

Obesity is most often caused by eating too much, not eating nutritionally and moving too little. Over the years, there are several factors that have contributed to the rise in obesity, including: n Busy families eating out more than cooking at home. n Easy access to cheap, high-calorie fast food and junk food. n Oversized food portions. n Too much time spent watching television, playing sedentary video games and sitting in front of the computer, and not enough time being physically active. n The elimination of physical education in school.
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teased and alienated from their peers. The type of ridicule and teasing that comes from being overweight has dramatic effects on youths self-esteem. Arizona-based pediatrician Dr. Jennifer Wallace notes that by the time obesity is diagnosed, resulting medical complications can be challenging to combat. The answer to solving the obesity epidemic begins with teaching youth from a young age the value of health and wellness. First Lady Michelle Obama said it best when she stated, The physical and emotional health of an entire generation and the economic health and security of our nation is at stake. We all have to be part of the solution in changing the obesity epidemic within our country and it starts with recognition of the gravity of the problem and active involvement to create real change. Her campaign, Lets Move (www.letsmove.gov), serves as a model on how focusing on exercise and increasing awareness of nutrition can produce positive results, promote self-esteem and aid in obesity prevention. However, simply having campaigns cannot negate the important role that caregivers, teachers, coaches and others play in the lives of young people. National campaigns and programs provide communities with tools, but it is up to the people in communities and the children themselves to pave the way to change.
lives and form healthy habits. Instead, families should commit to activities as a group. Doing this promotes relationships of trust and a sense that everyone is committed toward a common goal. Moreover, it makes things fun, increasing the likelihood that people will remain invested in the process. Families should ask themselves, What does tness look like if we do it together? Answering this question is helpful in mapping out a plan for family wellness. Practical suggestions include participating in active events together, becoming involved in organizations that promote health and shopping and cooking together as family. As coaches, teachers and mentors, participating alongside children in activities allows leaders to show by example.
Engage in Dialogue
What to Do?
Children of all ages struggle each day with issues related to obesity and self-esteem. Pediatric Psychologist, mom and author of The Coaching Method, Dr. Lynne Kenney says, Life is very busy and addressing these issues requires time and commitment. Its imperative that we start at a young age to develop healthy patterns related to eating, exercise and health. In doing so, we create an environment conducive to positive adolescent mental and physical growth. Implementing the following strategies can help in the prevention of obesity and work to promote positive selfesteem and healthy childhood development.
Model healthy Behavior
Its easy to think that we can simply tell children what they should do. However, the children of today are far more perceptive than we give them credit. Kids often mimic the behaviors of the adults whom they associate with most closely. Dr. Stacia Kelly, author, holistic health coach and Executive Director for Fit and Healthy Schools based in Manassas, Virginia suggests that we take time to educate ourselves on nutrition and evaluate our habits and behaviors. When armed with knowledge and understanding, our children learn how their choices in foods affect their weight and energy levels. The challenge is that many parents are not educated about nutrition and therefore dont pass the knowledge on, says Kelley. Children are more likely to adopt health behaviors when they are reected in those they care about most. Nutritionally sound diets include consuming plenty of lean protein, healthy grains, fruits and vegetables and avoiding processed foods, shares Tiffani Bachus, a registered dietician and owner of U Rock Girl, a company designed to provide tools to live a healthy and active lifestyle.
Handling difcult conversations with youth while minimizing any negative effects can involve some tricky navigation. The goal of healthy communication is to promote positive dialogue by encouraging youth to learn and exercise their problemsolving skills. Rather than telling them what to do, we need to direct less and question more. Adolescents, when told what to do, often become defensive and do the exact opposite, says Kenney. A good way to approach issues of weight management, healthy eating and exercise habits include identifying obstacles and barriers to their success. Once those are addressed, families can collaborate in an attempt to eliminate them. In addition, positive reinforcement is a critical tool, according to holistic coach Kelly. Helping youth develop healthy habits involves sending positive messages that promote self-esteem and condence. The more we focus on kindness to others and learning to take care of our bodies through tness and nutrition, a natural evolution starts to take place. Self-esteem rises as a result, states Kelley. At the core, educating ourselves on the issues surrounding obesity and working to promote healthy behavior through role modeling, participation and conversation help to both prevent and reverse the epidemic of obesity. Its imperative to start now and not wait until its too late. MS&F
Tips for Family Wellness
Tiffani Bachus, a registered dietician and owner of U Rock Girl, a company designed to provide tools to live a healthy and active lifestyle, offers these tips to help encourage healthy eating among youth.
Prepare meals as a family or group allowing each

person to be involved.
Ensure there are plenty of healthy snacks

available for when kids get hungry.
Avoid using the computer, playing games or

watching television while eating.
Eat mindfully; only consume foods during meals

or snack times.
Use positive self-talk and afrmations. Do not

focus on the weight on the scale or dieting and do not criticize kids patterns. Rather, focus on encouraging them to live a healthy lifestyle.
Joining in the Doing
Dr. Kenney encourages joining in the doing. It is not enough to simply enroll children in sports to incorporate tness into their
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KEEPACTIVE
By Shannon Dougherty Wallace

your children and keep these games alive. These backyard games are great for developing coordination and memory and will have your child moving and laughing in no time.
Create your own exercise course using household supplies. Use soup cans in place of dumbbells, a stepping stool for step exercises, a broom to hop back and forth over and a coffee table or couch for push-ups or triceps dips. Show your children that at any time and anywhere, they can do a workout. You dont need to spend countless hours in a gym to be healthy and get results.
PLOt exerCise COurses
oo many children these days are glued to the television watching programs or playing video games. Playing outside with neighborhood kids seems to be a thing of the past. According to national experts, children and adolescents should do at least 60 minutes or more of physical activity each day. Start showing your children how to build a lifelong love for physical activity, rather than a love for video games. Outside of organized sports, establish family physical activities to enjoy with your children. Once they start sweating and having fun, they will forget that what they are doing is actually good for them. Not sure how to get kids to exercise? Here are ve ways to start making movement enjoyable and fun for your children.
WAyS To MAkE FITnESS Fun FoR kIdS

Take a family adventure on your bike through your neighborhood or go on a gentle nature walk, suggests Sue Fields, the founder and CEO of Multi Sports Journeys. Most everyone is capable of a bike or walk and if theyre not, they probably need to start. Bonus: Researchers at Harvard University found that fresh-air activities help counteract the negative physical and mental health impact of a sedentary, indoor lifestyle. Involve your kids and let them choose which outdoor activities your family will tackle each week. Bring back some basic childhood activities from your youth such as skipping, hop scotch, hide and seek, tag and red light/green light. Its up to you to teach
As a family, create a plan to exercise. Make a chart for every day of the week and designate an exercise to check off when completed. For example: n MONdays: Play catch with a Frisbee. n tuesdays: Alternate 10 jumping jacks and dribble a basketball 20 times. n WedNesdays: Walk for 20 minutes after dinner. n tHursdays: Set your timer for 5 minutes and do sets of 10 pushups and 20 sit-ups until the buzzer goes off. n Fridays: Have a dance party. Turn up the music and shake it! n saturday: Time for some yard clean up, such as weeding, raking and beautifying your yard. n suNdays: A family bike ride or hike. At the end of the week, if the plan is successfully completed, decide on a healthy reward for the entire family.
PLaN aN aCtivity CHart
Photo by Mike Byerly
Head OutdOOrs
Give your children equipment that encourages physical activity. Shift your mindset when buying gifts or giving rewards for good behavior. Choose sports-related equipment (balls, cones, jump ropes) versus toys that keep them sedentary and inside. A healthy lifestyle is one of the best gifts you can give your child.
It's time to engage your children in something besides television. Give them a gift by building a lifelong love for physical activity rather than a love for video games. The more positive stimulus you share with kids, the more they widen their universe, says Fields. Introduce kids to something they might not ordinarily see or even know that is out there. Be creative! Fitness is FUN! MS&F
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GETMOVING
By Shannon Dougherty Wallace
6
BEarly Exercise enefits of

OCTOBER 2012
Social Skills
Middle school children who are physically active are more likely to demonstrate good social skills, such as leadership and empathy, which can, in turn, inuence healthy behaviors, according to research by the University of Michigan Cardiovascular Center. These are very important life skills your child will need to succeed in childhood, college and beyond. Being active gives your child a chance to learn the value of teamwork, communication and accepting responsibility.
Physical activity is good for your health, but there are specic reasons why starting and staying active with your child should be a priority. According to recent studies, more than one third of U.S. children and adolescents are overweight. How can you help? Be a great role model for your children and double up family time with tness time. Chances are, children who start exercising at an early age will develop skills that will continue into adulthood. Here are six benets of early exercise and staying active with your kids.
Strong Mind
Exercise is not only good for your general health, but it boosts your brainpower. Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School in Boston states, Exercise in many ways optimizes your brain to learn. Exercise also boosts metabolism, decreases stress and improves mood and attention, all of which help the brain perform better, Ratey explains. Get your children active so they can improve their ability to concentrate and perform better in school.
2 3
Better Health
According to the Centers for Disease Control
& Prevention, engaging students in healthy eating and regular physical activity can help lower their risk for obesity and related chronic diseases, including heart disease, cancer and stroke; the three leading causes of death among adults ages 18 years or older. Start by sitting down at the dinner table and eating as a family. This encourages conversation, slower eating and increased awareness of what your child is eating. After dinner, take a neighborhood walk for 15 minutes to promote physical tness.
Combat Obesity
Healthy Bones
Exercising at an early age strengthens bones and creates a strong foundation for later in life. Put your bones to work by incorporating body weight-bearing exercises such as walking, hiking or running. A study conducted by the American Society for Bone and Mineral Research measured the bone density of athletes, showing that Bone Mineral Density (BMD) is higher across all sports, particularly weightlifting, gymnastics and soccer. These athletes legs, hips, spines and arms demonstrated bone density that was on average 13 percent higher than non-athletes.
Keep your child moving and away from the television so they dont tip the scales. Obese children are more likely to become obese adults. Statistics show that children and adolescents who are obese have a 70 to 80 percent chance of becoming overweight or obese adults. Introduce new activities to your child and keep it interesting. Let them try different sports until they nd one they enjoy. This will help them achieve and maintain a healthy weight.
5 6
Help your child set and achieve realistic goals. Its not always about building muscle and burning calories. Let movement contribute to better self-esteem, condence and overall health. Dr. Lyle Michel of Boston Childrens Hospital says in his book, The Sports Medicine Bible for Young Athletes, Any kid who believes they are contributing to the team effort will learn self-esteem. If your child struggles with team sports, choose an activity like swimming or golf where they can compete against themselves. MS&F
Boost Self-Esteem
HEALTHY HABITS FOR LIFE

The earlier you begin activities with your child, the more likely it will become a positive habit for life. For help, the American Council on Exercise (ACE) in partnership with Hersheys has developed a series of videos as part of the Moderation Nation initiative to provide inspiration for parents seeking entertaining physical activities to do with their kids. Please visit AceFitness.org/moderationnation/ for more information.
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MENTALLYFIT
By Linda Hepler, BSN, RN
7
Parents sHOULD teacH cHILDren BefOre tHey Leave tHe nest!
cruciaL Life sKiLLs

OCTOBER 2012
In todays unpredictable, unstable and at times, even dangerous world, its harder than ever for parents to know how to prepare their children to leave the nest. Of all the wisdom youd like to impart to your teen, what is most important? Heres what the experts say your kids should learn before leaving home:
Every time you shush your angry child or speak for him when hes asked a direct question, youre teaching him that his voice doesnt matter. And a key component of becoming independent is knowing how and when to express feelings, desires
To recognize The power of words and how To use Them.
and preferences. Children should be able to ask for help when needed, defend their personal space and speak up when a friend is in trouble.
Tip for parenTs: Sheila Hageman, mother of three and
Tip for parenTs: Modeling good self-esteem is the key here. If mom and dad make comments about their physical aws or emphasize physical beauty as an important aspect of the self, then the child will follow suit. Instead, says April Masini, relationship expert and writer of the critically acclaimed Ask April advice column, emphasize health rather than looks. When you say that someones hair and skin looks really healthy, that it looks like they eat really well, youre sending a message that is much better than one that praises someones gure. In other words, do a little work before making a comment and nd something healthy about why someone looks cute.
teacher of creative writing in New York, says that teens who are shy about expressing themselves can often begin to nd a voice through writing. When you take the time to self reect by writing in a journal, you can get your thoughts out there. Even if you dont feel comfortable yet speaking up in the larger world, you can do it in private.
each envelope, he explains. And if one need is greater than another, they can make a value decision and take from one of the envelopes (not the college savings), such as taking from the clothing envelope to go out to eat with friends. But then when its time to get clothing, theyll have to wait. If your kids leave home having learned not to spend money they dont have, youve taught them a lot.
To feel good abouT Themselves, no maTTer whaT They look like.
Not surprisingly, research shows that young adults, both male and female, are more concerned about their looks than whats going on inside. And images of physically perfect teens are rampant in the media your child views daily.
To be a good sporT on and off The field.
Michael Phelps recently swam into retirement with his 22nd career Olympic medal 18 of them gold. Yet far from being the show-off we might expect him to be, Phelps is known as a model of good sportsmanship. Being a good sport is crucial in life, whether in sports, at school or on the job.
Tip for parenTs: Being a good sport means learning how
3 4
To be sexually responsible.
Whether you're a 2-year-old in nursery school or an adult in the working world, there will always be bullies to contend with. Kids who are bullied can experience a multitude of physical and mental health problems, such as anxiety and depression, trouble eating and sleeping, inattention in school and early experimentation with sex. What is more, kids who witness bullying can also experience some of these issues.
6 7
to lose gracefully and show respect to the person who won, says Alex Strauss, MD, a board-certied child and adolescent psychiatrist, who practices sports psychiatry in Marlton, New Jersey. But it also means learning how to win well, not to gloat or show off. And it means playing fair. The best way parents can teach these values are to model them.
To sTand up To bullies.
Sex isnt just about the physical act, says Dr. David Bull, British award-winning television host, medical doctor and resident expert on WebMD. It involves every aspect of our lives: our dreams, aspirations, how we feel about ourselves, our condence and ultimately, our achievements.
Tip for parenTs: Empower your child to banish the bullies by
Tip for parenTs: Because sexually transmitted infections
and pregnancy can have life-changing implications, the most important thing you can do to foster sexual responsibility is to talk to your child early and often, says Dr. Bull. All the research shows that teens who talk to their parents about sex are more condent, better-informed and as a result are more likely to abstain from having sex for longer. When they do have sex, they are more likely to use contraception. According to Dr. Bull, your talks should include topics such as contraception and pregnancy, sexual orientation, sexually transmitted infections and the role of alcohol and drugs on sexual decision making.
understanding the psychology behind the behavior. Research suggests that bullies want the same thing we all want friendship and social status and bullying behaviors may earn the bully those things. Help your child to nip things in the bud by tackling bullying head on and discouraging the rewards, says Anandhi Narasimhan, adolescent and child psychiatrist practicing in Los Angeles, California. Encourage your child to speak up when he witnesses [bullying]. Help him to intervene and say something like, 'That's not cool,' by talking through a bullying scenario.
To care abouT The world around Them.
Lets face it, we all need others to thrive in a difcult world. But others need us as well. Investing in others through volunteerism not only builds character and self-esteem, but it also fosters leadership skills.
The majority of Americans live paycheck to paycheck, mired in consumer debt, says Steve Smith, personal nance expert and CEO of Mvelopes, an envelope budgeting system. Finances are a major part of our life, yet we dont often teach about nances.
To be financially responsible.
Tip for parenTs: You can teach the art of budgeting early on, says Smith, who advises teaching how to spend from a balance in envelopes set up for various needs, such as college savings, social activities and clothing. If they have $100 earned by doing chores, they can allot a certain amount to
Tip for parenTs: Dallas Jessup, currently a Vanderbilt University student, learned as a 14-year-old black belt martial artist that one in four girls will be sexually assaulted each year; many more children are abducted. Not content to learn only how to protect herself, she created a home lm to teach girls to defend themselves against sexual assault and abduction. Today, at 20, Dallas is the founder of nonprot Just Yell Fire, and gives speeches to young people around the world about youth activism. I was raised to be kind to others and give of myself, says Dallas. And my parents never took control when I had an idea. Rather than doing it for me, they said, How are you going to do it? And they were there to support me. MS&F
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FITNESSFOCUS
By Maria Kang
ssfit Cro iNiNG trA TH

R YOU FO
Popular style of tness training is helping children and teenagers develop in more ways than one.
rossFit is the only discipline where you can take a football player, a soccer player or a volleyball player and place them all on the same program. Through conditioning your body to be strong, resilient and aware, CrossFit prepares your body to be ready for anything. Its not just for adults either students all over the country are discovering this new (but old) type of training. CrossFit has changed every aspect of my life, states Gabriella Epelman, 16, from Canton, Michigan. Not only has CrossFit improved my soccer skills, but it has also given me friends that will stay in my life for a long time. She began playing soccer when she was six and started working out at age 12. Before she tried CrossFit training, she often ran and exercised at a local gym where she performed weighted squats and abdominal exercises. In an effort to enhance her workouts, Gabriella began training at Plymouth CrossFit nearly two years ago. She traded her lower body machine workouts for total body exercises, such as deadlifts, squats, lunges and burpees,
Crossfit focuses on endurance, functional exercise, intensity drills and strength moves. it's also about community, nding role models and developing friendships.
OCTOBER 2012
which improved her leg strength and endurance. Her daily training as well as her fondness for clean and jerks and handstand pushups got her a full-ride offer to play Division I college soccer. Without my hard work and trainers motivation, I wouldnt have achieved this level of success, she said. Incorporating a CrossFit training routine is benecial for student athletes who need personal guidance, group motivation and overall conditioning. Its becoming more common to see students get an edge on their peers by incorporating a total tness program that CrossFit provides. Jason Jared of CrossFit Folsom Lake in California has trained state-ranked runners, a full scholarship athlete in soccer and the third best gymnast in the nation for the 13-year-old age group. A high school student can excel if they are properly coached and properly programmed, says Jared. CrossFit can give you the benets of many different tness disciplines but it will take consistent performance and hard work. Hard work comes in the form of strength lifts, conditioning sessions and body-type specic exercises. According to Jared, power lifts and Olympic lifts for everyone is going to be the foundation to make them stronger. After creating a foundation, then you have to build a program based on your physical goals. For any sport, you must dene what type of performance the sport entails and train for it. For example, plays in a football game last 4-5 seconds with 100 percent effort using the whole body followed by a 30-60 second break. Doing Murph workouts (1mile run, 100 pull-ups, 200 pushups, 300 squats, 1-mile run) is completely missing the point. He suggests workouts that involve switching target areas on the body, keeping the intensity high and building in short rest breaks with days off for recovery. Make the workouts position-specic, he added. The focus of CrossFit training is different. Instead of performing single jointed exercises while looking in the mirror, CrossFit requires you to use your entire body and mind in an overall effort to make it through a workout of hand stands, rope climbing and snatches. According to Jared, The focus is now on being better, whether you are 5 or 75. Its about community. No longer do people have to go to the gym, they want to go. They want to see what they get to do that day. They actually talk to the people around them without wanting to date them. A community atmosphere is an ideal environment for teenagers who are at social crossroads and want to t in somewhere. CrossFit workouts are individual but community based. Clients talk to the peers they train with, they have a relationship with their coaches and they are placed on the same workout with one common goal. Every workout has a target, said Andy Tetrenek of CrossFit Los Angeles. Because there is a level of individual accountability, it makes the workout really exciting. Student athletes go back to their team with increased condence and strength. They also become a better teammate. Within their community, teens have access to positive role models they can emulate and cultivate friendships with. Michael Ty of CrossFit Las Vegas was introduced to CrossFit in 2008 and began coaching in 2009. He identies with the physical and emotional changes many of his teenage students undergo. Coaching teens is more about coaching them through life than through the lifts, said Ty. The ability to be an encouraging presence in a students impressionable life is valuable. Its better to have a teens role model be someone who can motivate and support them.
BALANCE IS KEY
Sports and academics go hand in hand. Be careful not to put too much emphasis on one or the other!
MS&F
eeping kids interested in academics, athletics and a social life is a tough balance. Some parents push their kids too intensely, while others let areas slide. Since kids are young with developing muscles, joints, ligaments and tendons, you shouldnt push them to the brink of burnout. When you couple intense training with academic expectations, Jason Jared of CrossFit Folsom Lake, Calif. said he feels kids wind up burnt out and never hitting their potential. Some kids, like Jake Leib, 18, have played sports since the age of 4. He plays ice hockey, golf, snowboarding, skateboarding and wakeboarding. While he has many sports obligations, his parents always enforced academic performance. He was required to do his homework before practice, which helped him consistently achieve As throughout high school. Parents like Ana Sneed, mother of four active boys, instills the importance of education and responsibility by implementing homework time before any sports and social obligations. Sneed reviews all their homework and keeps in touch with their teachers and coaches regularly. She explains, School work and behaviors are never sacriced for sports. The kids know that if their grades slip, they will be pulled out of sports. To avoid burnout, she ensures they take breaks throughout the year. We enroll them in different sports during their off season so that they learn different skills and use their bodies differently. For example, when Isaac (age 11) decided a few years ago that after six years he was burnt out from playing football, we realized that it might have been too much too soon and let him take the break he needed. We were glad to see him enjoying basketball in the meantime and overjoyed when he made the decision himself to return to football this current season. Balance is key when organizing your childs academic, athletic and social life. Many gifted kids are driven too hard, under recovered, improperly fed and under too much pressure to be successful long term, Jared said. You cant focus on just one end of the spectrum; you have to consider whats best for your child. MS&F
OCTOBER 2012
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FITNESSFOCUS
By Brian Bullman
Strength training For the teen athlete thl

always practice proper form to avoid injury!
he competitiveness of youth athletics has never impacted me more than this particular moment in time. Back in my native land of Ireland, school kids are hitting the gym and hitting the gym hard
in an effort to give themselves the advantage over their fellow competitors and maybe earn a shot at a professional career. For the less academically inclined, sports can be a way to carve a nancially lucrative career otherwise unattainable. However, since my move to the United States some years ago I have become increasingly more aware of the pressures teen athletes are under here to perform. But the pressure is a good thing; there is massive reward here in the United States, with scholarships to the top universities and colleges up for grabs.
Most of us know that in order to gain the competitive edge on your fellow athlete, you must train harder than your competitors.
OCTOBER 2012
there is no better time than adolescence to begin a good strength training program .... making the decision to hit the weight room is the first step in the right direction. choosing the correct training plan is the next.
The successful athlete knows that training smarter is key, including eating right, resting appropriately and using the right supplements to ensure your body is getting the nutrients it requires to grow and recover. As kids, your body is still maturing rapidly and you need to be cautious of the changes occurring due to puberty. Increased hormone levels mean increased strength and this is where training smarter comes in to play. Muscle can adapt much faster than bones and as a teen, your bones have not yet fused. They can take some serious punishment on the eld that can cause severe problems for the future due to the lack of skeletal maturity. Our bones are not nished fusing until we are in our early 20s in some cases. A well planned training regime, nutrition plan and supplement program can make the world of difference, using your strength training to increase your structural strength and improving recovery times. This is what will separate the Kobe Bryants from the rest of the pack. That being said, there is no better time than adolescence to begin a good strength training program, and it is during these years that most athletes decide to pick up the weights for the rst time, for whatever the reason. Making the decision to hit the weight room is the rst step in the right direction. Choosing the correct training plan is the next. For years I have watched young athletes hit the gym and go through an array of exercises that they have seen in a magazine or heard about from a friend who heard it from a friend, who got it from his cousin twice removed, whose brothers, sisters mothers ex boyfriend gave them, and he got it from a guy who knew a guy who used to be a bodybuilder. In order to yield the full efcacy of a strength-training program, we need to take an analytical view of the sport in question. Decide what components of tness are required to be competitive and build your strength program from there. So, taking a look at some of the more popular sports here in the United States, such as football, basketball, baseball, lacrosse and soccer, to name but a few, the majority of these games require speed, stamina, agility, strength, endurance and exibility. All of which can be dramatically improved with the aid of a well-designed strength and conditioning program. To maximize your time in the weight room (freeing up time for study and friends) and create the most efcient
SAMPLE WORKOUT
Power Cleans: 4 sets of 6 to 8 reps Bench Press: 4 sets of 6 to 8 reps Barbell Curls: 4 sets 8 to 10 reps Dumbbell Curls: 4 sets 8 to 10 reps
Day one
Day Two
plan possible, choose more compound exercises than isolation exercises. Compound exercises are those exercises that require more than one joint action to complete the movement. These exercises include squats, bench press, deadlifts, high pulls, power cleans, snatches, etc. Conversely, barbell curls are not a compound exercise, they are considered an isolation exercise one joint action. Most compound exercises are the backbone of every good strength and conditioning program, regardless of the sport. Your strength program should be performed three days per week, ideally on days where it does not interfere with either your main sport or more importantly, your studies. See the info box to the left for an ideal strengthtraining plan that can benet any athlete in any sport. To choose the poundage for each exercise, remember that your 1 rep max (RM) is 100 percent, 2 reps = 97.5 percent, 3 reps = 95 percent and so on. However, doing a 1RM when you are new to strength training would be ill advised and can be quite dangerous. I recommend that you gauge the weight by how much effort it takes to perform your required reps. If you are aiming for 6 reps and could easily get the 6th rep and maybe even another few, the weight is too light. Alternatively, if you are aiming for 6 reps and fail after the 4th, the weight is too heavy. Even more important, I would strongly recommend the guidance of a professional to learn the proper techniques for weight training. Any exercise performed incorrectly can potentially lead to injury this we want to avoid at all costs. MS&F
High Pulls: 4 sets of 6 to 8 reps Squats: 4 sets of 8 to 10 reps Deadlifts: 4 sets of 8 to 10 reps
Day Three
Snatch: 4 sets of 6 to 8 reps Military Press: 4 sets of 6 to 8 reps Triceps Pushdown: 4 sets of 8 to 10 reps Skull Crushers: 4 sets of 8 to 10 reps
Brian Bullman is a competitive athlete and sports scientist educated at the world-renowned University of Limerick, Ireland. He has spent the last 22 years coaching athletes from all levels of competition earning him the reputation as one of the most knowledgeable coaches in the industry. Follow Brian on Twitter: @BrianBullman, or Facebook: Brian The Bull
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MAXFORMCHAMP
By Don Dona, 2011 MaxForm Life Challenge Champion
A TIME TO SAY
GOODBYE & GOOD LUCK!

t has been such an honor representing Max Muscle as the 2011 MaxForm Life Challenge Champion. That experience has brought me a life-changing attitude towards health and tness. If you are picking up a Max Sports & Fitness magazine for the rst time and you are trying to decide if Max Muscle is the tool you want to choose to change your life, I can tell you from rst-hand experience this is the way to go. What did Max Muscle do for me? Through implementing their meal plan and health supplements, Max Muscle took a 45-year old obese, outof-shape person and in ve months, turned him into a healthy athletic machine. Dont let the name of the store fool you. Max Muscle is not just for bodybuilders; Max Muscle is for everybody. All of the benets I gained from Max Muscle are innumerable, but the top four things I got from my Max Muscle experience are... n The opportunity to change my life. n The opportunity to help other people. n Knowledge about health and tness. (Thanks again to John Hagaman and Adam Gilbreath from Max Muscle in Rockwall, Texas.) n Lasting friendships and support
maxmuscle.com
from MyMaxMuscle.com. (Thanks again to Troy Hall, Christina Bocox, Eric Coronado and many more.) This months issue of Max Sports & Fitness is focusing on youth. As an exfootball coach and now a middle school P.E. teacher, I work with young people every day. My experience has shown me that one of the ways you can help your child when trying to incorporate exercise is to make it fun. Kids today are very interested in games, so make games out of exercise. By nding ways where kids are exercising without realizing the activity you have them involved in is actually exercise, they are much more likely to willingly participate. For example, if I were to tell my students that the days lesson was to run a mile for exercise, I would suddenly have several students feeling sick, showing me a recent injury or offering up a dozen other reasons why they could not run. However, if I said today we are going to play a game called Capture the Cone, I would immediately have their interest because I said play a game. Regardless of the fact that the game involves sprinting with sudden stops, starts and thinking on the run, my students interest would be high. As a result, without knowing it, during a class period the average student would run between 1.5 and 2 miles. If I can stress one thing, when it involves kids and exercise, make it fun. Finally, as Maria Adelus symbolically passed the baton off to me in 2011, in return I am passing off the MaxForm baton to the next runner in the race to help others change their lives so we can continue to inspire and help a whole new group of people. So with this, my nal column, I will now pass the baton to our new 2012 MaxForm Life Challenge Champion, Amanda Freeseman. Amanda lost 53 pounds and had an amazing transformation. She will be an inspiration for many. Make sure you log onto MyMaxMuscle.com and check out her prole and story and see her cover story in next months issue of Max Sports & Fitness magazine. One nal thought as I say goodbye: always remember this is a lifestyle change, so train like there is no nish line. MS&F
Find Don Dona and other like-minded individuals on MyMaxMuscle.com.

OCTOBER 2012
INTRODUCING THE MAX MUSCLE PREFERRED TRAINER PROGRAM

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:
Inclusion in the Max Muscle national online trainer directory A complimentary nutrition consultation for your client by a Certified Fitness Nutrition Coach Special custom nutrition plan packages for your client Special Discounts on Max Muscle purchases for you and your client
FOR MORE INFORMATION, VISIT US ONLINE AT
MAXMUSCLETRAINERS.COM
EVERYDAYHEROES
By Rochelle Marapao
INSPIRING ATHLETES
How many times have you watched an active young person in action and thought to yourself, I wish I had that kind of energy! This month, we feature 11 amazing kids who excel in athletics and are driven to succeed. Find out what sets these superstars apart from the rest and what they do to stay motivated, focused and keep
Photo by Goodger Photography
RISING STARS
reaching for the top!
Lexi Contreras-Bekele, 13
Max Muscle Home Base: Max Muscle Aliso Viejo, Calif. Max Muscle Supplements of Choice: Max ARM, Kids Chewable DHA, Kids Chewable Multivitamin, Athletes Choice Pro 360 Sport: Short Track Speed Skating 500m, 1,000m and 1,500m
Thirteen-year-old Lexi Contreras-Bekele of Laguna Niguel, California is proof that everything happens for a reason. Her mother Alexandria was a single parent who turned to athletics to help distract Lexi from the pain of growing up without a father. By being put on the ice at a young age, Lexi was surrounded by positive and motivated people who helped to channel the energy that she had into a stronger discipline as a skater. By age 5, Lexi was competing in local gure skating competitions, but as she grew older, she realized that gure skating was not edgy and fast-paced enough to quench her need for speed. That void was lled soon after Lexi caught a glimpse of a televised speed skating event at the Olympics. After watching [Olympian champion] Apolo Ohno dominate at the Winter Games, I knew that short track speed skating was going to be my life, Lexi shares. There is nothing like the adrenaline rush you get from cutting through icy corners at speeds up to 30 miles per hour. That moment prompted Lexi to make the switch from gure skating to short track speed skating and she hasnt turned back since. This year, Lexi competed in the U.S. Speed Skating Age Class National Championships held in Green Bay, Wisconsin and skated her way to an impressive silver medal win, making her the second best short-track speed skater in her age division in the country. But, shes not done yet. Lexi has her sights on a spot on the Junior World Speed Skating Team to compete at the Junior Olympics. When asked about her long-term goal, she condently says, I want to make the U.S World Team and represent the United States at the 2018 Winter Olympics. Favorite psych-up song: Anything techno! Favorite pre-competition eats: Gummy bears and a honey stick The biggest challenge Ive had to overcome: Losing my greatgrandmother to breast cancer. Ive since dedicated my Olympic pursuit to promoting education about breast cancer and have the pink ribbon emblazoned onto my speed skating uniform. Even my skates have pink on them. 3 words to describe me: Dedicated, loyal and hilarious! When I skate: I feel on FIRE, despite all the ice surrounding me!
I feel powerful when: I pass someone in a tight turn and cross the nish line rst. I feel strong when: I can complete a full training session without getting off the ice for a break.
OCTOBER 2012
Jordan Foss, 14
Max Muscle Home Base: Max Muscle Eugene, Oregon Max Muscle Supplements of Choice: Power Max 1000 and Essential Omego 3-6-9 Sport: Taekwondo
Jordan Foss of Eugene, Oregon has been training and competing in Taekwondo for 10 years since the age of 4. Today, he is a 3rd degree black belt who has competed all over the United States and has achieved an impressive 20 rst-place victories at the American Taekwondo Associations nation and world events in the categories of Form, Traditional Weapons, Creative Weapons, Extreme Weapons and Sparring. Jordan has been ranked in the top 10 in the world seven times and is the 2010 World Champion in Creative Weapons. Jordan admits that to be at his best, hes had to make some sacrices. While other kids his age spend their free time playing video games and hanging out, he has no regrets in pursuing excellence in Taekwondo. Ive missed out on a few things, but traveling and competing has always made up for it. Jordan also enjoys wakeboarding and snowboarding, which helps him to connect with family and friends when hes not training for competition. Discipline is the key to Jordans success as he trains in Taekwondo for two hours a day in addition to lifting weights and running. He is mindful of the role that good nutrition and supplementation plays in his performance as an athlete. I stay away from pop and fast food as much as I can. I eat lots of fruits and veggies and take Power Max 1000 every day, Jordan says. Everyone at Max Muscle has helped me with supplements and making good eating choices, too. Tom Wiens, franchisee of Max Muscle Eugene, is quick to give Jordan kudos as both an athlete and a person and is amazed by his dedication and focus. Jordan is very shy, says Tom, but to watch him in action is nothing short of amazing! He is a world champion for a reason and a great Max Muscle ambassador. Biggest accomplishment to date: 2010 World Champion in Creative Weapons Favorite psych-up song: Drop the World by Lil Wayne Favorite pre-competition eats: Protein bar The biggest challenge Ive had to overcome: Winning. When I lose, it puts a re in me to come back harder. I love the challenge. I never do as well if I feel like I have no competition. 3 words to describe me: Hard worker, shy and I never give up.
Austin Leggett, 16
Max Muscle Home Base: Max Muscle Wilmington, North Carolina Max Muscle Supplements of Choice: Max Pro, Full Blown XXX, Kre-alkalyn Sport: Powerlifting
Sixteen-year-old Austin Leggett of Leland, North Carolina is involved in tness, church, Boy Scouts, school and family. In 2009, he was diagnosed with Type 1 diabetes and wears an insulin pump to control his blood sugar levels. He has since turned to power lifting as exercise to help him control his blood sugar levels. Though many would view his condition as a hindrance, Austin views his situation as motivation to try harder and be better in everything he does. And he has done just that. Recently, in his rst powerlifting competition, Austin was within 15 pounds of the national record in the curl. His father, Gerald, attests, Austin is an awesome example of how a young man can overcome obstacles in life and see their dreams come true. Austin works out six days a week and hits the gym twice a day in the summer. Training consists of weights and cardio focusing on one to two body parts per day. He credits Max Muscle for helping him to become a better athlete. Max Muscle franchisee Artie Quaranta adds, Because of his Type 1 diabetes, Austin is already aware of his diet and his need to control his diet. He has a great work ethic in the gym and has been following our meal planning to the letter. This shows in his rapid gains in muscle mass and ability to lift heavier weights. Now that his diet is better, he is staying healthy and avoiding injury. Biggest accomplishment to date: Deadlift 405 lbs.; Bench lift 265 lbs.; Strip curl 130 lbs.; Straight bar curl 140 lbs. Favorite psych-up song: Conned by As I Lay Dying The biggest challenge Ive had to overcome: Being diagnosed with Type 1 Diabetes What you hope to accomplish next as an athlete: Id like to hold the record in both State Powerlifting and the National Strip Curl 3 words to describe me: Determined, focused, dedicated When lift weights: I feel energized. I feel powerful when: I motivate others. I feel strong when: I meet my goals.
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Brandon Snyder, 11
Max Muscle Home Base: Max Muscle Orlando, Florida Max Muscle Supplements of Choice: Vit-Acell, Essential Omega 3-69, Athlete's Choice Pro 360 protein Sport: Brazilian Jiu-Jitsu
Brandon Snyder of Winter Park, Florida is nothing short of a phenomenon. This 11-year-old is a semi-professional athlete who started Taekwondo training at the age of 4 and by age 6, became a black belt. Because of his interest in grappling, Brandons father took him to train at a Brazilian Jiu-Jitsu center in Orlando when he was 7 years old. Now, at age 11, Brandon competes on the state and national levels and has collected more than 400 medals, belts and swords. Brandon is an honor roll student and dedicated athlete who puts his all into everything he does and stays humble and friendly, says his mother, Marissa Garcia. Brandon trains 6 days a week and up to 3 hours a day. Favorite psych-up song: Iron Man by Black Sabbath The biggest challenge Ive had to overcome: Balancing good grades at school, training for Brazilian Jiu-Jitsu and trying to be a regular kid. What you hope to accomplish next as an athlete: I would like to win the World Pan Am Games! 3 words to describe me: Humble, hard working, smart When I grapple, I feel: technical. I feel powerful when: I am about to complete a take down or a slam. I feel strong when: Ive trained hard and can easily dominate my opponent.
Isaiah Huston, 17
Max Muscle Home Base: Max Muscle North Phoenix, Arizona Max Muscle Supplements of Choice: Gourmet Gainer, ARM, EnduroMax Sport: Football
Isaiah Huston of Anthem, Arizona began playing football in 2003 when he was 8 years old and has kept going ever since. Football has become a way of life and today, as a high school senior, the 6-foot, 175 pound standout has caught the eye of numerous college football coaches from around the country who are eager to recruit him. But despite all of the attention, Huston remains very focused, humble and thankful for the opportunities. He is also a realist. I have wanted to play Division I college football since I was 8, he says. I know what kind of sacrice it takes to achieve my goals, so I just get busy doing what needs to be done on a daily basis. Isaiah practices four days a week during football season and watches lms of his upcoming opponents once a week. He also performs strength, speed and agility training with former NFL running back Reggie McGill and relies on Max Muscle products to give him an edge to compete at the highest level. Pat Smith, Certied Nutrition Coach of Max Muscle North Phoenix who has customized a meal schedule for Isaiah adds, I would hope that any parent with aspiring athletes or young athletes reading this who truly want to achieve full athletic potential would visit a Max Muscle store like Isaiah has to get started. Biggest accomplishment to date: Receiving my rst full-ride scholarship offer to play college football. Favorite psych-up song: What I Do by Kid Ink Favorite pre-competition eats: Chicken and rice or a bowl of pasta. The biggest challenge Ive had to overcome: Unfortunately, the politics that sometimes play a part in athletics. The biggest sacrice Ive had to make as an athlete: Not having the time to do what other kids my age are doing. What I hope to accomplish next: I want to earn All-State Honors as a football player. 3 words to describe me: Determined, condent, thankful for my abilities When I play football: I feel that nothing else matters at that time I am comfortable and condent. I feel powerful when: I have the ball in my hands. I feel strong when: Ive nished a tough workout.
Photo by PhotosNowAndForever.com
OCTOBER 2012
Max Muscle Home Base: Max Muscle Knoxville, Tennessee Max Muscle Supplements of Choice: Full Blown Extreme, Triple Whey Protein, Vita-Max, Essential Omega, Liquid Carnitine, Pro BCAA-Watermelon, GlutaMatrix, Carbo Max, EXT, Max Gourmet Protein Chocolate Banana Crme Pie Sport: Baseball I had always been known as the kid who could hit baseball home runs. I was strong, but the truth was that I was overweight and out of shape, says 12-year-old Garrison Price of Knoxville, Tenn. With the help of franchisee Collin Koch of Max Muscle Knoxville, the young baseball player was about to receive an education on the importance of nutrition and supplementation. I learned that while I had already begun to change what I was eating, it wasnt enough. Coach Collin taught me that if I wanted my body to perform better, it mattered how I fueled it all day long. Not only did Garrison lose weight, build muscle and improve his performance on the eld, his condence levels increased. Says Collin, Garrison epitomizes everything you want in an elite athlete. He works hard and has positioned himself to have a very bright future in the game of baseball. There is not a team in the country at his age group that wouldnt want Garrison on their team! Garrison's parents share the same sentiment. Our son has shown maturity and discipline with his eating and working out and is reaping benets that he never thought possible, says his mother, Tausha. That makes us so excited for his future. Biggest accomplishment to date: Winning a home run derby. Favorite psych-up song: Remember the Name by Fort Minor Favorite pre-competition eats: Always a high protein, high carb combination. The biggest challenge Ive had to overcome: My lack of speed. The biggest sacrice Ive had to make as an athlete: Pushing myself beyond what I thought were my limits. What you hope to accomplish next: Increase my speed, strength and endurance and prepare for my Omaha baseball tournament next year. 3 words to describe me: Focused, determined, committed When I play baseball: I feel pumped. I feel powerful when: I hit home runs.
Garrison Price, 12
Max Muscle Home Base: Max Muscle Puyallup and online store Max Muscle Supplements of Choice: Glutamine and Max Pro Sport: Soccer AnneMarie Carr of Orting, Wash. has always been an athlete, having been active in horseback riding, basketball, gymnastics and cheerleading. But at age 5, she discovered a sport that she loves: soccer. AnneMarie has soccer practice twice a week and works with coach Joel Carver for private lessons to perfect her technique. She admits that on the days that she isnt at practice, You can nd me in the front yard, back yard and in the house practicing soccer drills. AnneMarie looks up to soccer phenomenon Mia Hamm and aspires to be a professional soccer player someday. When not playing soccer, the energetic 12-year-old enjoys riding horses, four wheeling, hanging out with friends and hunting with her brother and dad. AnneMarie is a tenacious competitor and that drives her desire to be better, faster, stronger, says her father, Rich Carr. Her incredible speed and strength is a weapon and she knows it, hones it, and uses it unselshly, which makes her very popular amongst her teammates. Biggest accomplishment to date: I have two: (1) I got a header goal and (2) I was chosen for an All-Star soccer team that goes to different places every year and next year, I will be going to Sweden and Denmark! Favorite psych-up song: Blown Away by Carrie Underwood The biggest challenge Ive had to overcome: Having to put up with some of the kids on the team. Sometimes there is nothing you can do about the behavior of a player, you cant even talk to the coach. So, I had to learn to just deal with it so I can enjoy my favorite sport. What you hope to accomplish next: I hope to go on a professional soccer team that can help me get a full-ride scholarship to college. 3 words to describe me: Strong, fast, athletic. But my mom says: smart, beautiful, athletic. When I play soccer: Nothing can get in my way and stop me. And if you are in my way, youre going to wish you werent! I feel strong when: I block the ball with my gut and get the wind knocked out of me, but I still play the game and work even harder!
Photo by Rich Carr
AnneMarie Carr, 12
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Shania Fontanilla, 15
Max Muscle Home Base: Max Muscle Ontario Max Muscle Supplements of Choice: MaxPro Chocolate and Cinnamon Roll avors Sport: Swimming
I was a chubby 7-year-old who was in need of a sport for exercise, admits swimmer Shania Fontanilla of Ontario, Calif. My mom offered the choice between rock climbing and swimming. I tried the swim team and immediately fell in love with the sport. It got to the point where it went from exercise to a lifestyle with an extended family. Today, Shania trains year-round for competitions that take place several times a year by swimming three hours a day, six days a week. For those who would like to take up swimming, Shania advises, Go for it! But you must be completely committed and dedicated, willing to work hard and sacrice a ton even if you are only seeing improvements measured in mere seconds. Biggest accomplishment to date: Competing at the Junior Olympics. Favorite psych-up song: MEGALOMANIAC by Incubus The biggest sacrice Ive had to make as an athlete: Being able to hang out with school friends and doing social things. I tend to skip out on things due to swim practice. I got over it really quick because Ive made a new family on the pool deck! The biggest challenge Ive had to overcome: Negative mentality. When I see a faster competitor, I tend to shut down and expect to lose, but Im getting better at dealing with that. Ive learned to take that challenge and use it to drive me knowing that I belong in the water with everyone I swim with. Who or what inspires you? My coach, John, inspires me because he is very dedicated to every single one of his swimmers. None of us ever want to disappoint him. He knows every one of his 200 swimmers strengths and weaknesses and pushes us to be better, not just in swimming, but in life. What I hope to accomplish next: To drop my time and qualify for the Olympic trials in 2016 and hopefully, make the team to go to Brazil! 3 words to describe me: Random, charismatic, dreamer When I swim: Im in control because only I can tell where my limits are and only I can push myself farther. I feel powerful during: any buttery set or event because its my best stroke and I work hard at it. I feel strong when: Ive completed a difcult set because I know it will help me to be better in the long run.
Kiara Fontanilla, 12
Max Muscle Home Base: Max Muscle Ontario, California Max Muscle Supplements of Choice: MaxPro Sport: Club Soccer and Swimming
Kiara Fontanilla of Ontario, Calif. began playing soccer at the age of 6 and has played ever since, going from the recreational level to the Premier Club level. She also began swimming at the same time because her mother felt it was important for all of the children in the family to learn to swim. Kiara is at soccer practice three times a week for an hour and a half each day and swims with her team two hours a day, ve days a week. Max Muscle changed my life by exposing me to better eating and training, says Kiara. Biggest accomplishment to date: Winning my rst soccer tournament against an older team. Favorite pre-competition eats: Cereal, fruit and string cheese The biggest challenge Ive had to overcome: Having surgery the day before a swim meet and soccer game.
Photo by Frank Fontanilla
Who or what inspires you? In swimming, my sister Shania inspires me. She always tells me how to improve my stroke. In soccer, my dad, who is my head coach, as well as my keeper coaches. They all help me correct mistakes and make me a better player. What I hope to accomplish next: To get into a good college that will make me even better. I hope to become a professional player. 3 words to describe me: Weird, athletic, crazy When I play swim: I feel graceful and fast. I feel powerful when: I play soccer, especially when I go hard at a player in a one-on-one situation since I am the goalkeeper for my team. Did you know: I eat every two hours. I am always eating veggies and little bits of protein like meat, chicken and cheese.
OCTOBER 2012
Brad Bolles, 11
Max Muscle Home Base: Max Muscle Boulder, Colo. Max Muscle Supplements of Choice: Max Pro, Pro 360, EFS Sports Drink, EFS Shot Sport: Swimming
After the rst practice for the swim team this year, Brad Bolles and his family, residents of Louisville, Colo., came in to Max Muscle Boulder for advice. The 11-year-old had two concerns: rst, he felt really slow as a swimmer, and second, he was self-conscious about the extra weight he was carrying. Everyone we worked with at Max Muscle was incredibly supportive and enthusiastic and helped to educate all of us on proper nutrition, food choices and supplementation, says Heidi Bolles, Brads mother. By applying the education the family received at Max Muscle Boulder to their lives, Brad was able to lose 8 pounds and now holds seven team swim records, including one relay team record! But perhaps the most incredible story was that prior to turning to Max Muscle for help, Brad had a terrible time with eczema, a recurring skin rash that is often characterized by dryness, redness and itchiness. But after Brad adopted a new eating plan that was specially customized the team, he is eczema free! says Heidi. It was a pleasure working with Brad on his nutrition, fueling and recovery. I was extremely impressed with his commitment and engagement in the process, says Brad Seng of Max Muscle Boulder. Favorite psych-up song: Lose Yourself (clean version) by Eminem The biggest challenge Ive had to overcome: I had surgery 3 weeks before I started swim practice. My body was so worn out. What you hope to accomplish next: State nals in the 11/12 age group 3 words to describe me: Fun, competitive, I hate losing When I swim, I feel: fast and happy. I feel powerful when: I beat someone by 4 seconds! I feel strong when: I swim my 200m freestyle with my personal best time. I usually swim so hard I throw up!
Brad Bolles with Max Muscle franchisee Brad Seng
Isabella Harrison, 10
Max Muscle Home Base: Max Muscle Yorba Linda, Calif. Max Muscle Supplements of Choice: Vit-Acell Citrus, Pro BCAA Pink Lemonade, Athletes Choice Pro 360 Vanilla Sport: Triathlon
After several months of training,10-year-old, Isabella Harrison of Chino Hills, Calif. recently nished her rst triathlon. Amongst the pool of boys and girls who competed with her, Isabella nished a very respectable fourth place. When asked what drove her to complete this demanding task, she simply replied, I didnt want to be that one kid who stops halfway before achieving their goal because, more than anything, I wanted a medal! Isabella's determination and drive are characteristics that her parents are quite proud of. Isabella is intelligent and well-rounded and will nd success in all she does athletically and academically, says her father Phil. In addition to triathlon training, Isabella participates in a wide array of other sports including motocross, tennis, dance and swimming. In order to propel her through these rigorous activities, she is a faithful user of Max Muscles Pro BCAA Watermelon and Athletes Choice Pro 360 Vanilla. These products not only help my performance and recovery but they also taste great, she says with a fullling smile. Isabella now has her eyes set on entering her rst motocross race and tennis tournament. When I do a triathlon, I feel: tired, but satised when I nish. I feel powerful when: I complete a triathlon. I feel strong when: I nish hard workouts. MS&F
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MAXRESULTS
GETTING OFF THE DIET ROLLER COASTER...

Michelle Galvan, a.k.a. Mellie, is the rst person to tell you that prior to her incredible body transformation in Max Muscle Sports Nutrition's 2012 MaxForm Life Challenge contest, she was anything but a princess. I was miserable, angry, ashamed of who I was, bitter; I was driving my husband away, said Mellie reecting on her pre-MaxForm days. I was a bitch and couldnt control my emotions. I was caught in my own hell. Coming from a family history of large women, she was most afraid that she, too, was doomed to become obese and feared her ve kids would follow suit. But like many people, she had to no idea how to get off the diet roller coaster. According to Mellie, one day her husband literally dragged her into a Max Muscle store in Tualatin, Oregon and everything changed. Mellie was defensive upon rst walking in the door and seeing images of strong, toned and beautifully-shaped women, as well as the staff and customers of the store. The rst thing she thought? Put ve kids on those hips darling and lets see how good you look! Then she met Certied Fitness Nutrition Coach Jesse Johnson. Jesse listened to me and offered me suggestions on changes I could make for myself and my family; he never preached at me and was always my guide and support, she said.
Mellie Galvan exes in front of a poster at Max Muscle that used to intimidate her. But not anymore.
for g ood!
He didnt want to sell me, he wanted to save me. From that moment, Mellie began a journey to get healthy, not just lose weight. The education on nutrition is what Mellie has cherished the most and what she considers one of her proudest accomplishments. That education led her to a Top 10 Finish in the 2012 MaxForm contest and a library of emails from the women around the nation she inspired to do what shes done: stop the cycle of diets and misinformation and learn about food, exercise and nutrition. When you dont know anything about food, and you buy a Lean Cuisine thinking youre doing something good for yourself, the cycle never ends, she said. In addition to inspiring friends, strangers in the gym and thousands of people online, Mellie is most excited about the changes that have taken place at home with her children. As a mother of ve, Mellies drive changed the whole culture of eating in their home. We eat clean. There is no macaroni and cheese in this house, no Top Ramen, no frozen foods.
After explaining why to her children, Mellie literally cleaned out the cupboards and introduced healthy alternatives. Soda was exchanged for MaxPro drinks, potato chips gave way to vegetables and fruit and dining out has gone from all the time to once or twice a month, she explained. Mellie knew if she was going to change her lifestyle, she had to change her family's, too, to help prevent her kids from struggling with the same issues 10 years down the road. My kids now snub their noses at sugary treats and crave a protein shake that we make into smoothies. My kids are healthy, make great eating decisions and Im proud to say that my behavior is modeled through them for the better. Even the 7-year-old gets it. Because she comes from a family of large women, Mellie is thrilled she broke the pattern of bad eating habits that her family has passed on through the generations. That pattern has stopped with me and my family. You can bet Im proud of that! MS&F
2012 MAXFORM LIFE CHALLENGE TOP 10
MICHELLE 'MELLIE' GALVAN
MICHELLE REACHED HER GOAL IN 6 MONTHS!

22.1% 8.4%
OCTOBER 2012
BODY FAT BEFORE
BODY FAT AFTER
BEFORE
AFTER
Join a Franchise With Over 20 Years Experience in a $22 Billion Dollar Industry!
FIND THE STRENGTH WITHIN
The Max Muscle Sports Nutrition store ownership program enables you to find the strength within by benefitting from a franchise with over 20 years experience in the nutrition industry. Weve created a simple turnkey operating system, exclusive territories, high quality proprietary products, multiple revenue streams, innovative business development tools, comprehensive training and nationwide support programs that is available to qualified individuals for single unit, multi-unit and master franchise opportunities throughout the United States. Find the strength within today!
Find the strength within. Own your own Max Muscle Store! Contact us at:
888-MAX-MUSCLE (629-6872) ext.2 or go to www.maxmusclefranchise.com to see if you qualify today!

This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.
BEAUTYPICKS
By Lisa Maiorana
Throw a twist on your costume makeup and use your favorite brands to create a hauntingly good time this Halloween season.
Brew -t iful
WItCH'S
Hey tHere, Doll FaCe! Apply MUD blush in Poppy to the apples of your cheeks for a quaint doll look. Complement your attire by adding pigtails to your hair and a light-pink gloss for extra sweetness. $16.50 at MudShop.com
Pretty PrInCeSS Overthrow the Queen with eyes that smolder thanks to these radiant Infallible eye shadows by LOreal (shown here in shades of Liqiud Diamond, Glistening Gamet and Smoldering Plum). $7.95 at LorealParisUSA.com
ZombIe Rattle some chains with your get up, but leave them talking with the way you perfected that sallow skin look with Smashboxs Contour Cheek Palette. $45 at Smashbox.com
PuuurrFeCtIon
Add a bit of oomph to plain nails with Diors Rock Coat Nail Lacquer. Who says a black cat is bad luck? Not this time. $22.50 at FragranceNet.com
beauty at Sea
Mimic the ocean by applying Stila Glitter Liner in Sea Green. Its the perfect addition to let eyes sparkle like a pretty mermaid. $9.50 at FragranceNet.com
GHoStly CHIllS
Let people see right through you with NYC New York Color Sparkle Eye Dust Eye Shadow. This shimmery white shade can be dusted all over your lids, cheeks and temples for a translucent effect. $3.99 at NewYorkColor.com
OCTOBER 2012
GUYPICKS
By Abby Hoeffner
From room To Rec Center

Teens love holing up in their rooms, so transform your sons hideaway into a healthy hangout!
HoP to It Jumping rope is one of the best aerobic activities one can do, but that swinging rope can cause some damage. Enter JumpSnap, the worlds only patented ropeless jump rope! $39.95 at JumpSnap.com Get a GrIP It doesnt get much hipper than an indoor rock climbing wall. The experts at Atomik Climbing Holds have building instructions and a variety of holds for purchase. Prices vary; at AtomickClimbingHolds.com
The Everlast company, a boxing ring favorite for decades, makes a variety of punching bags designed for in-home use. Hang securely from ceiling beams or purchase a sturdy stand. From $55 at PunchingBagsElite.com Be sure to protect his hands with a good pair of boxing gloves, like this pair from Adidas. $179 at GlovesCombatDirect.com
total KnoCK out
All that exercise should work up a sweat. Help keep your teen cool with a wall-mounted high velocity oscillating fan from Durafan that circulates large amounts of air. $219.12 at QCsupply.com
Cool Down
OCTOBER 2012
Get tHoSe GunS Your teen will love the improved muscle denition and increased upper body strength that comes from repetitive pullups. The easy-to-install Perfect Pullup system adjusts for beginner to advanced workouts and leaves the door frame it's bolted to fully functional. $19.95 at PerfectOnline.com
During sleep, catabolic processes take place in our bodies, which minimize the positive effect of training. MAX ZMA promotes the secretion of anabolic hormones, thus assisting your body to increase muscle repair, reduce fatigue, and replenish your body with essential nutrients. By combining zinc, magnesium, and vitamin B-6, MAX ZMA also boosts your bodys production of testosterone, which not only helps your body heal itself during rest, but also promotes a refreshing and thorough sleep. A breakthrough study at Western Washington University has found zinc monomethionine may be absorbed better than other forms of zinc and improves zinc levels without adversely affecting copper levels (Brilla and Conte, 1999)*.
*L.R. Brilla and Victor Conte; Medicine & Science in Sports and Exercise, Vol. #31 #5; May 1999
BIKINIKITCHEN
By Susan Irby
Copyright Susan Irby, the Bikini Chef 2012
Calories: 93.5 Fat: 5.3g Carbohydrates: 9.5g Protein: 2.9g Fiber: 1.0g Sodium: 492.1mg
Nutritional Information Per Serving:
Yellow Bell Pepper and Leek Soup

(Serves 8)
1 tablespoon plus 8 teaspoons olive oil 1 clove garlic, chopped 1 large shallot, chopped 2 large or 3 medium yellow bell peppers 2 leeks, white and green parts, chopped 2 celery stalks, chopped teaspoon cardamom teaspoon cumin 1 teaspoon white pepper teaspoon sea salt 4 cups vegetable broth Fine zest of 1 lemon cup roughly chopped fresh sage leaves cup non-fat plain Greek yogurt 8 teaspoons chopped fresh chives for garnish
1. Heat 1 tablespoon of the olive oil in a large stockpot over mediumhigh heat and add garlic and shallots. Stir until fragrant, about 2 minutes. 2. Add yellow bell peppers, leeks, celery, cardamom, cumin, white pepper and sea salt. Saute about 5 minutes. Add broth, lemon and sage and bring to a low boil. Stir in yogurt until well combined. 3. Working in batches, puree bell pepper mixture in a food processor or blender until smooth. 4. Serve in cup servings with a drizzle of 1 teaspoon of olive oil and 1 teaspoon of chopped chives.
creme de la CREAM!
H
MS&F
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
ear the words cream soup and most health-minded individuals go running running to avoid the usual high fat, high calorie versions that often end up making you feel sluggish. Yet there is victory among the cream. Thanks to the development of lower fat, lower calorie, nutrient-rich alternatives, not all cream soups are fattening! This delicious highantioxidant soup gets its rich, creamy texture from protein-friendly Greek yogurt. A perfect dish for the athlete in you, this soup helps repair tired muscles, enhance the immune system and clean out toxins among other health benets. Flavorful spices of cardamom, cumin, fresh garlic and black pepper kick-start the metabolism and aid digestion. Best of all, this soup takes only minutes to make and is delicious served hot or chilled. Make this soup the day before and enjoy as a quick, tasty post-workout meal that helps promote continued calorie burn.
OCTOBER 2012
Power Your Adventure
NowEnergyBar.com
For Wholesale Inquiries call 1.800.447.4795
vitalnutrition
By Kristin Wood and Corry Matthews, Max Muscle Franchisees
Proper nutrition can mean all the difference between winning and losing for teen athletes.
THE riGHt FUEL!
Attention PArents: Is your teenage son or daughter one of the majority of student athletes who are undernourished despite all they eat? If they eat the typical kid diet (whether the foods are healthy or not), our work at Max Muscle with more than 6,000 high school athletes tells us the likely answer is yes! How is it possible, you might ask yourself, that my child could be undernourished? He/ she eats healthy foods and is eating way more than I do. But the truth is that more than 90 percent of the student athletes we work with meet the classic denition of being undernourished, meaning that they are not eating enough calories from a balanced diet for their bodies to get the right amount of vitamins, minerals and nutrients necessary not only for optimal performance, but also necessary for optimum growth and development. Attention teen Athletes: Are you working out extremely hard in the weight room or on the eld and just not seeing great results? Do you feel frustrated because youre following your coachs advice, being dedicated and just not seeing the improvement you expect? The great news is that the answer is simple and can make things much easier on your body. As the athletes who get their
Photo by Taylor Bartram
OCTOBER 2012
nutrition right and work with our certied staff at Max Muscle can tell you, they are gaining more than 2 pounds of muscle per week, every week, while losing excess body fat or gaining needed body fat. The method is simple: eat to FUEL your body! Why is nutrition so important? According to Lucho Crisalle, RD, CEO of Exercise & Nutrition Works, Inc., more than 85 percent of your results in the weight room or on the eld is determined not by how hard you work out, but by how you choose to fuel your body! Please read that again: More than 85 percent of your results in the weight room or on the eld is determined not by how hard you work out, but by how you choose to fuel your body!
STUDENT ATHLETE DIET COMPARISON

Typical Teen Athlete Diet:
Breakfast (maybe; or no breakfast at all) Cereal with milk, banana, toast (500 calories) Lunch Turkey/ham sandwich, chips, cookies, soda or juice (650 calories) PRACTICE 3:45 6:00 p.m. Dinner Large chicken breast, rice, veggies, salad (700 calories)
Nutrition is responsible for: Increasing lean muscle Recovering better/faster Boosting energy levels Improving school performance Increasing mental alertness Reducing/increasing body fat Lowering risk of illness/injury
TOTAL CALORIES: 1,850
During our interview with Lucho Crisalle, he said he named his company Exercise AND Nutrition Works, Inc. because he noticed that one without the other will only yield limited results. He has trained and coached thousands of professional athletes and nutritionists worldwide and the one common denominator is that if one of the two components is off (exercise or nutrition), the results are compromised. It is only through the combination of the RIGHT nutrition for your type of exercise that you will get the results you want, guaranteed, every time. We ourselves have collected information from thousands of student athletes about their diets, and we have discovered that the vast majority eat about one-third to one-half of the calories they are burning on a given day. The typical athlete is eating 1,000-2,500 calories less than what they need per day, cheating their bodies out of the fuel needed to build muscle, blast fat and repair muscle tissue that has been broken down due to athletic activities. In the sports world, we classify this as being in a constantly catabolic state (one where your body is breaking down instead of building up muscle and connective tissues). This sets the stage for injury and also serves as a leading cause for tiredness, poor concentration and a lack of improvement in muscle, speed, agility, scholastic performance and the list goes on!
Teen Athlete Working with a Max Muscle Diet:

Breakfast 2 cups oatmeal, 2 cups milk, 2 whole eggs and 4 egg whites, a serving of fruit (750 calories) Snack Athlete's Choice Pro 360 protein with milk (600 calories) Lunch: 2 Sandwich with protein, vegetables or dinner leftovers (700 calories) Snack Athlete's Choice Pro 360 with milk (600 calories) Another snack, depending on sport and time of practice PRACTICE 3:45 6:00 p.m. Dinner 8-12 oz. of lean meat, vegetables, carbohydrates (whole grains, rice, pasta) (700 calories) Bedtime snack Cereal and milk, peanut butter and jelly (250-400 calories)
TOTAL CALORIES: 3,750 calories

can check out this great breakfast option:
Lets start with the simplest way to make immediate gains: eat breakfast and have a post workout recovery meal.
Why eat breakfast?
Your body is in repair mode all night long, building muscles, bones, tissues, blood cells, etc. So in the morning you need to refuel in order to keep this process going. And before you say, Im not a breakfast eater, we will say, Oh, you eat breakfast. Well, your body does. Because when you choose not to eat, your body will just break down more lean muscle tissue to feed itself. So, you can choose what to eat or your body will choose. What would you rather have? If youre like most athletes who realize how damaging it is to lose muscle to start the day, you
whites and egg substitute are OK). Throw in some ham, turkey, veggies and some cheese. Whole grain bread (have one slice if you are trying to lose weight; have two slices if youd like to gain weight). Note: Breakfast is the best time to load up on complex carbohydrates (as long as you always eat them with a protein) as this gives you the entire day to make sure you burn them instead of storing them as fat. Apple, orange or fresh fruit. Although fruit is natural, so are many other things that are not great for you, so be sure to nd out what a serving of fruit consists of.
OCTOBER 2012
3 to 4 eggs, hardboiled, scrambled or fried in olive oil (egg
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51
8 ounces of milk (choose skim milk if you are trying to lose weight; choose 2 percent or whole milk if youre trying to gain weight). If you are lactose intolerant, go with Almond milk and skip the soy when possible. If you have no time to cook, have a shake instead made with 12 ounces of milk, banana, cup strawberries or any frozen berry, 1 serving of protein powder and cup of ice. Tips: If you are trying to gain weight, choose a weight gainer protein and whole milk; if you are trying to lose weight, aim for a low-carb protein shake and choose skim milk or water instead and only use half the amount of fruit.
Post-Workout Recovery
If you are skipping this step, you are seriously limiting your athletic potential. In the rst hour after your workout, your muscles are really ready to absorb nutrients for repair they are basically screaming at you to feed them! So, what do you need to eat?
What Happens When You

Miracles happen. Truly. At Max Muscle in Virginia, we are currently working with a number of area high school football and basketball teams, weighing them in monthly, providing free nutrition education and working with parents and coaches to nd optimal foods to fuel student athletes bodies. What has transpired in these schools has been astonishing. We are seeing that the student athletes who commit to eating the right foods at the right times are gaining lean mass signicantly faster than those who arent, and that this additional muscle is translating to strength gains in the weight room and speed on the eld. Perhaps most importantly, the additional food is also supporting academic performance. In one area high school earlier this year, for example, 89 out of 90 students reported that they were better able to focus in class, stay awake and alert in school, and faced fewer challenges with their homework after changing their eating plans. So, its your choice. We at Max Muscle Sports Nutrition are here to help should you choose to pick up this potent weapon and become an even more dominant force on the eld and in school. Stop by your local store or call them to schedule YOUR free nutrition consultation and get on the fast track to success on and off the eld. MS&F
Eat to FuEl Your BoDY?
In general, anything with protein and healthy carbs (a turkey

sandwich, etc).
Liquids are best at this point (like a protein

shake) because they enter the system faster, allowing less time for muscle breakdown.
Look for a protein shake with at least 20-25

grams of protein (look for a quality whey protein that comes from the United States) and 75 grams of carbs something like Athletes Choice Pro 360.
Athletes Choice Pro 360 Protein

Student-Athlete Nutritional Dos:
protein, dairy Choose at least 3 groups at each meal
Eat at least three meals and 2 snacks per day Eat a variety of healthy foods: grains, fruit, veggies, lean Nourish before bedtime
Student-Athlete Nutritional Donts:

Skip meals, especially breakfast Leave out any food groups Go more than 4 hours without eating Go to bed hungry
Now, lets talk briey about the type of foods you are eating. Think of your body as the best sports car in the world. What kind of fuel would you use? Would you ll that sports car up on something out of some random oil drum? No, you would give it only the best, right? And your body deserves the same treatment. Remember that you can always buy and replace parts in any sports car. Your body is a different story, you have the parts you were given for a lifetime, and how you decide to take care of them now will determine the quality of life you will have now and into the future. Your body deserves the best treatment; its the only one you have. Although there is room for everything to be enjoyed in moderation, prepare your protein by grilling, baking or broiling and steam your veggies or eat them raw! The cleaner your food, the better your performance will be. Always avoid mucking up your food with heavy greases, oils, dips and junk! MS&F
OCTOBER 2012
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Delivers 1,000 mg of essential o omega-3 fatty acids per serving Provides 100% Daily Value of Vitamin D per serving Pharmaceutical grade fish oil without the worry of mercury, contaminants, or fishy taste Gluten free & Sugar free All natural fruit flavor Now Available in New Lemon Twist and original Peach Mango Smoothie! AVAILABLE EXCLUSIVELY AT:
CUTTINGEDGE
By Jennifer Lee
t t ime o BE HEALTHY
all certainly is a beautiful time of year. Everything is changing, our days get a little shorter and cooler, the leaves start to change colors, signs of the holiday season are all around, and the kids are back in school. While these changes for most are very welcoming, they almost always bring one unwelcome change: cold and u season. This year, defy the odds. Be the voice of health and the exception by building and keeping your immune system strong with the best quality liquid vitamin on the market, Max Vit-Acell. Both Max Vit-Acell Citrus Blast and Vit-Acell Anti-Oxidant Berry Blast were created to help each of us Be Healthy, Max Muscle's theme and goal for the rest of 2012. These two products provide 100 percent or more of the daily value of 13 essential vitamins and more than 60 major, trace and ultra-trace minerals. They also include benecial antioxidants and polyphenols as well as other key nutraceuticals. Vit-Acell is a staple in the lives of thousands of homes across the United States and is frequently referred to as liquid gold, which will help you and your family avoid the one unwelcome change this year. A question we are frequently asked at Max Muscle is, which Vit-Acell is better? Our answer: both! You see, both are very similar in terms of providing exceptional liquid nutrition your body needs, but each has its own twist, making them perfect to alternate. Depending on what your body needs and your taste buds, you can use both of them, getting the best of both
Max Muscles Vit-Acell Anti-Oxidant and Vit-Acell Citrus Blast liquid multi-vitamin/multi-mineral supplements are vital for your health.
Jacob Canals, 11 of Land O Lakes, FL

Customer at Max Muscle Wesley Chapel, FL Ive been taking Max Vit-Acell for a year. I like the taste and it keeps me from getting sick.
OCTOBER 2012
worlds. The difference is in the antioxidants and the taste. Carly Radetic, 19, Max Vit-Acell Anti-Oxidant Berry Blast has a deep purplish Brentwood, CA color to it signifying the powerful antioxidants in the form Customer at Max Muscle of concentrated fruit juices and extracts it contains such as, Brentwood, CA pomegranate, grape, apple, acai and elderberry. It is perfect Im a full-time student and to take after a hard training day or a race to help reduce love working out, which is inammation and promote optimal recovery. why Im forever grateful for Max Vit-Acell Citrus Blast is orange in color, signifying the the products that Max Muscle all-natural juice blend consisting of orange, apple, white offers! I enjoy starting my grape, pineapple, passion fruit and mango. These fruit day with Max Vit-Acell. It juice concentrates provide easy absorption, making this the tastes great and is a must for perfect multi-vitamin for an optimal immune system and for everyone living a healthy life! overall health. Both products contain additional antioxidants with vitamin C, E, green tea extract, grape seed extract, citrus bioavonoid, rutin powder and hesperidin extract. These antioxidants provide protection for our bodies, offering many health benets, such as:
Neutralizes the negative effects of ROS (reactive oxygen species) Enhances energy Provides anti-aging benets Assists in detoxication processes Promotes immune system health Improves cardiovascular function Fights inammation after strenuous exercise
Max Vit-Acell (each avor) contains 2 grams of the amino acid glycine. In studies, glycine has shown to increase levels of human growth hormone and is also one of the amino acids involved detoxication. Ginkgo biloba, Korean ginseng, choline and inositol are included to energize the mind and body. Each avor also contains 500 mg of glucosamine. In addition to its structural role in connective tissue, glucosamine supports the youthful elasticity of skin, arteries, veins and heart valves. Oral supplementation of glucosamine is highly recommended for damaged connective tissue. Studies show that glucosamine has helped individuals with osteoarthritis and other chronic degenerative articular disorders. Long term, glucosamine has shown to be more effective than ibuprofen in treatment of osteoarthritis of the knees. With the additional benets we get from supplementation, Max VitAcell is a great product to take daily. Add it to juice, your favorite Max Muscle protein smoothie, or take it by itself. This liquid gold vitamin with its all-natural fruit juice blend makes it superior to any traditional multivitamin. Make this year the year you defy the odds by making your health your top priority with Max Vit-Acell. Samples are available at your local Max Muscle store. MS&F
Rebecca Clark, 34, Johnstown, CO

Customer at Max Muscle Fort Collins, CO I love Max Vit-Acell Anti-Oxidant! With my workout and diet regimen, I used to worry that I wasnt always getting all the nutrients I needed. My Max Muscle rep told me about Max Vit-Acell and explained that my body was only getting around 30 percent of the nutrients from the vitamins that I was currently taking, but with Max Vit-Acell I would be using all of the nutrients! I started noticing a difference right away. I had more energy, my body felt better and for the rst time, I was condent that my body was getting all the nutrients I needed. Max Vit-Acell Antioxidant tastes great and works wonderfully! I give tastes to all my friends whenever they come over and recommend it to all my fellow reghters and tness junkies.
Diane Miller, 33, Longmont, CO

Customer at Max Muscle Longmont, CO I was the one who would always get colds winter, fall, summer, spring it never failed. Then, Dawn and Scott Hinsch at Max Muscle introduced me to Max VitAcell. I take it once a day and have only gotten a cold once since! Im a Vit-Acell user for life!
OCTOBER 2012
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57
With Fitness Minded People Just Like You!

A network of thousands are online now sharing their passion for living a healthy lifestyle on our new social network, myMaxMuscle. Theres no cost to join! Get connected with fitness minded people just like you today!
Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
FAT BURNING ENERGY BOOSTING APPETITE SUPPRESSING MOOD ENHANCING
www.PowerPerformanceProducts.com
ASKDR.HARVEY
By Dr. Phil Harvey, PhD, RD, FACN

Nutrient/nutrient interactions are a very important consideration when taking supplements, especially those that contain minerals found in ZMA and Quadra Cuts NightTime. It is known in nutritional sciences that high dietary or supplemental calcium can reduce the absorption/bioavailability of zinc, and high zinc intakes can reduce the absorption/bioavailability of calcium. The balance of calcium and magnesium is also important. Since ZMA contains zinc and magnesium, it would be prudent not to take high intakes of calcium from food or supplements with this product. The levels of calcium found in Quadra Cuts Night-Time are not high enough to cause any concern while taking ZMA or visa versa with the zinc levels found in ZMA affecting the magnesium in ZMA or the calcium in Quadra Cuts Night-Time. My recommendation is not to take both products at the same time and separate taking each of them by at least 30-45 minutes apart. I would suggest taking ZMA rst and then Quadra Cuts Night-Time closest to bedtime. There should be no anticipated symptoms associated with this combination.
Q&A with
with the Best in Concentrated Liquid Nutrition!
VIT-ACELL Anti-Oxidant formula gives you a high potency, great tasting way to get your daily nutrition. VIT-ACELL Anti-Oxidant provides 100% or more of the Daily Value of 13 essential vitamins and over 60 major, trace and ultra-trace minerals, beneficial anti-oxidants and other key nutraceuticals. This formula provides you everything you need to support athletic performance, muscle growth and recovery, as well as great overall health. For that extra punch, VIT-ACELL Anti-Oxidant contains a combination of healthy fruit concentrates and extracts with each fruit contributing its own unique blend of powerful anti-oxidants and beneficial phytonutrients for overall health and immune support.
Dr. Harvey
Are all of the Max health products sweetened with sucralose? Are there any with natural sweeteners? Cheryl Smith
Q A
Not all Max Muscle products are sweetened with sucralose. Here are examples of some that are sweetened with natural sugars or do not have sweeteners added: MaxPro Natural Vanilla AminoMax CarboMax Green Synergy Max Glutamine and GlutaMatrix Max LiquiCarn Essential Omega Flax Oil Vit-Acell Xtinguisher
Q A
I was wondering, how much caffeine is inside a serving of the FBXXX?
FBXXX contains 200 mg caffeine/ serving. Its listed on the label in the Supplement Facts box in the FBXXX Activator Blend section. If someone needs more caffeine, he or she should increase the servings accordingly.
maxmuscle.com
I have a customer taking Quadra Cuts Night-Time and is interested in purchasing ZMA. However the ZMA directions say to avoid taking with foods or supplements containing calcium. The Quadra Cuts Night-Time has calcium. What is the net effect of taking calcium along with ZMA? What symptoms might the customer experience with this combination? Reginald Lee, Franchisee, at Max Muscle Tualatin, OR
Q A
How many nutrients are in Max Vit-Acell Energy?
The number depends on how narrow or broad the denition of nutrients is. There are essential nutrients, energy nutrients, nonessential nutrients, phytonutrients, etc. Considering a broad denition of nutrients being "chemical substances in foods/ supplements that contribute to health," there are hundreds with many coming from the essential vitamins and minerals, juice blends, the herbal extract blend and liquid colloidal minerals. It's difcult to give you an exact number. MS&F
Got a question for Dr. Harvey? Email it to him at drphil@maxmuscle.com.

OCTOBER 2012
Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientic Ofcer for Max Muscle. A leading expert in nutritional biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 25 years.
PLATINUM PREMIERE
GOLD
SILVER
HIGH PERFORMANCE NUTRITION PACIFIC HERBS MUSCLE WIZ EVOGEN NUTRASOMMA TRU DERMA
The Max Muscle Authorized Third Party Program ensures Max Muscle customers that the brands that appear on this page have passed the requirements in place to become authorized to be sold inside Max Muscle store locations nationwide. As a consumer you should demand that the products you are ingesting to help you accomplish your health & fitness goals do what they claim to do and adhere to the current Good Manufacturing Practice requirements that have been put in place by the Food & Drug Administration.
WHAT'SHOT
MeAN GReeN MACHINe
Tired of trying to eat all your veggies each day? Max Green Synergy features a comprehensive greens and fruits blend that is rich in antioxidants and phytonutrients as well as aloe vera and probiotics. This powerhouse product is nondairy, lactose free, 100 percent vegetarian and all natural. Find it at your local Max Muscle store!
COMPleTe PeRFeCTION
Max Muscle's C.O.M.P. delivers an advanced precision hybrid of multiple high quality proteins featuring Whey Protein Concentrate (80 percent). This unique formula is comprised of all essential and nonessential proteinogenic amino acids and is naturally rich in branched-chain amino acids and glutamine. C.O.M.P. comes in two delicious avors (chocolate and vanilla) and is ideal to use before exercise, during exercise, after exercise, in-between meals and as a bedtime supplement. COMING SOON to a Max Muscle near you!
Max Muscle's Max Nutraceuticals line has something for everyone, including kids! Say farewell to Flinstone's vitamins and opt for Max Nutraceuticals Kids' Multi. It is great insurance for your children's overall health. Find it at your local Max Muscle store!
HeAlTH INSURANCe
Youth and college athletes need great nutritional supplements that are safe, effective and free of any banned substances. Athlete's Choice Pro 360, Pro Elite and Pro Shield are the perfect building blocks for youth athletes wanting to get ahead of the game by properly fueling their bodies. Try them and feel the difference yourself! Available at AthletesChoice.co.
SAFe & eFFeCTIVe
Combining the essential omegas 3, 6 and 9, Essential Omega Peach Mango Smoothie is a sinfully delicious way to get your essential fatty acids, one tasty spoonful at a time. It's gluten free, sugar free and all natural, too! Also comes in tart lemon Twist avor. Find it at your local Max Muscle store!
SUBlIMe DelIGHT
If you've ever worked out hard and felt the pains of sore muscles the next day, then you have to get Max Glutamine. This anti-catabolic amino acid not only helps your muscles recover faster, but supports the immune system and allows for more intense training sessions. Find it at your local Max Muscle store!
SPeeD ReCOVeRY
OCTOBER 2012
As an athlete, your body demands fuel to help you perform your best. Athletes Choice has formulated a superior line of sports nutrition products specifically for athletes to provide cutting edge science-based ingredients to fuel your training, help build and maintain lean muscle mass and accelerate overall muscle recovery. Athletes Choice line of high-quality products taste great, are all banned substance free, meet all guidelines for scholastic and amateur sport and are the official nutritional products of the National Football Academies. Athletes Choice is game time nutrition so When You're Ready to Win, Make the Right Choice, Athletes Choice!
LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET

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NEW
a and er Am Ov t Los bs!
FA INCINERATING MOOD ENHANCING ENERGIZING FAT IN AT
60 l
One of the hottest & most exciting new weight loss products to hit the market is Emerge Body Slenderizing Drink Mix. Developed by a sports nutrition company that has specialized in weight loss for over 20 years, this delicious new fat-burning drink has already helped thousands of women from all over the country lose weight by stimulating fat metabolism and promoting appetite suppression in addition to enhancing mood, alertness and focus. Not only is Emerge Body Slenderizing Drink Mix helping women shed the pounds, it's also helping them feel better and have more energy to get through their day. Amanda Freeseman from Champlin, Minnesota lost over 60 lbs.* with the help of Emerge Body Slenderizing Drink Mix and feels better than she ever has before. Emerge Body Slenderizing Drink Mix comes in 10 mouth watering flavors and is available exclusively at Max Muscle Sports Nutrition Stores across the country or at www.maxmuscle.com Let the New You Emerge Today!
BEFORE
Amanda Freeseman
Champlin, Minnesota

SCAN FOR SPECIAL MONEY SAVING OFFER!

*Amandas results are not typical. Amanda used EMERGE Body Slenderizing Drink Mix as a part of her overall Nutrition Plan.
Franchise Opportunities Available!

October 2012 Max Magazine

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October 2012 Max Magazine

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MAX VIT-aCEll

THE RIGHT FuEl EAT TO WIN

lIFE sKIlls KIDs NEED

6 BEnEfiTS Of EaRlY ExERCIsE

SPECIAL YOuTH IssuE

MaxMusClE COM MaxMusClE.COM

CONCENTRATED LIQUID NUTRITION!

ON VIT-ACELL ORIGINAL AND ANTI-OXIDANT FORMULA!

Available Exclusively at:

OCTOBER 2012 ISSUE 167

28 CrossFit for Youth

24 Why Start Early?

26 Key Life Skills

46 Personal Rec Center

LEARN MORE. VISIT US ONLINE AT THEATHLETESCHOICE.NET

AVAILABLE EXCLUSIVELY AT:

THE RIGHT FuEl EAT TO WIN

lIFE sKIlls KIDs NEED

6 BEnEfiTS Of EaRlY ExERCIsE

SPECIAL YOuTH IssuE

OCTOBER 2012 2012

MaxMusClE COM MaxMusClE.COM

Your Solid Nutritional Foundation

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

See her story at maxmuscle.com

Max SPortS & FitnESS

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Want to contribute to MS&F? Send story ideas/pitches to editor@maxmuscle.com.

Find out more about Team Max Muscle athletes at MAXMUSCLE.COM

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TRACK & FIELD

Well Rounded Teen Athlete

Deuce Gruden, 18, Tampa, Florida, via email

Driven To Be Better Reaching New Heights

Nico Larez & Gracie Salas, 19, via email

Stronger & Faster

No LoNger A 'Chubby kid'

Dream Come True

Bye-Bye Sluggish Hello Vivacity ness Try Zumba Fitne

THE ENERGY ISSUE

NUTTY FoR NUTS

FEEL YOUthFUL AGAIN WIth 2tX

Foods Increas 5EnergyThat urally e Nat

tIPS tO BOOSt YOUR ENERGY

MAxM USClE USClE.

how to Eat Right And Work Ou oN VACATIo t N MaxForm Champ Shares

By Joe Wells, Max Muscle Founder and CEO

calories anD Teen aThleTes

Teen nuTriTion Basics