November/december 2015 Issue Max Sports & Fitness Magazine

FREE CREATINE & VIT-ACELL pgs.
5 & 7
A NEW
BODY &
MIND
Max Muscle
client loses
160+ lbs.
pg. 36
LOVE
YOUR
BODY
ISSUE
Discoe ways to teat
yorself right and
be god to YOU!
EAT THESE
NOT
THOSE!
5 Foods That Love You
AND 5 That Don't
FREE ISSUE! Compliments of:
NOVEMBER/DECEMBER 2015
M AXMUSCLE.COM
AXMUSCLE COM
Fitness Model
Heather Green
and others share
how they learned
to love themselves!
'TIS THE
SEASON
Hoiday Gift
Guide Inside!
LEARN
TO LET
THINGS
GO
Life's too short

to be in a funk
all the time
How To
BALANCE
Home Life
& Gym Life
TEAM MAX ATHLETE
ROSE SCARBY
NPC NATIONAL
TEAM MAX ATHLETE
LEAH WARD
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Franchise Opportunities Available
56
Issue 199B
CONTENTS
NT
HEALTH
28 Get Connected
16 Bye Bye Funk

Life is not meant to be lived
in a state of panic or
depression. Here are some
ways to let things go and
get rid of that black cloud.
Plus, tips on how to be
happier and healthier!
COVER
20 We Love Our Bodies!

A handful of people,
including this issue's cover
model, share how they
learned to love themselves.
FITNESS
26 All About Balance

Part of loving yourself is
learning to have balance in
your life. Here are some
great tips on how to
balance your gym and
home life.
WWW.MAXMUSCLE.COM
ACE expert explains how

yoga can help you achieve
a powerful mind-body
connection. Plus, three
moves you can try right now!
30 For the Love of Mobility

A group exercise teacher
shares how through
tragedy, she came to realize
the beauty of the ability to have
an able-body that could move,
kick, punch, walk, and run.
RESULTS
36 New Body/New Mind

Like a Phoenix rising from the
ashes, this Max Muscle
customer has soared to new
heights and is stronger than
ever. You should see her
fipping tractor tires!
38 True Inspiration
This Max Muscle customer/
20
26
36
foods that fght disease
and boost health. But
beware of these foods that
are bad for your body.
soldier/trainer shows that

with hard work and
determination, you can
achieve anything.
50 Holiday Treat
IMAGE
40 Be Kind To Your Skin
Great products for men to
pamper your hide.
52 Change Your Mindset
42 Best Face Forward

Products for ladies to help
them put on a happy face!
44 Holiday Gift Guide

Great ideas for what to get
the special guys and gals
on your holiday gift lists!
NUTRITION
47 These, Not Those!

You can show your body
you love it by fueling it with
FREE CREATINE & VIT-ACELL pgs. 5 & 7
A NEW
BODY &
MIND
Want to make something

totally unique this holiday
season? Try this holiday
stack that loves you back.
How to have a healthier,
more balanced relationship
with dieting and nutrition.
SCIENCE
56 The Creatine
Debate
Max Muscle Sports
Nutrition offers a great
creatine product you
should try. If you are on
the fence about whether
or not creatine is for you,
this article helps dispel
the myths surrounding

this most researched
supplement on the market.
50
IN EVERY
ISSUE
4
6
8
10
12
14
32
58
60
62
Editors Note
President's Point
Digital Buzz
Feedback
Joe's Corner
Health Beat
Max Champ
Science Pulse
Pro Training
What's Hot
47
Max Muscle
client loses
160+ lbs.
pg. 36
LOVE
YOUR
BODY
ISSUE
Discoe ways to teat
yorself right and
be god to YOU!
EAT THESE
THOSE!
NOT
5 Foods That Love You
AND 5 That Don't
FREE ISSUE! Compliments of:
COM
AXMUSCLE.COM
M AXMUSCLE
Fitness Model
Heather Green
and others share
how they learned
to love themselves!
'TIS THE
SEASON
Hoiday Gift
Guide Inside!
LEARN
TO LET
THINGS
GO
ON THE COVER
Photographer: James Patrick,
JamesPatrick.com
Model: Heather Green
Hair & Makeup: Amanda Bland
Life's too short

to be in a funk
all the time
How To
BALANCE
Home Life
& Gym Life
EDITOR'S NOTE
emerge is
the best!
NEW FLAVORS!
Now Available in Fruit Punch and Key Lime Pie!
emerge is now available in 16 awesome flavors!
Available at:
I FEEL LIKE this is one of

the most important issues we
have done to date. There is
an epidemic of self loathing
out there and I myself have
succumbed to it on many
occasions. I have said the
cruelest things to myself
because I don't look like I used
to, or my biceps aren't as tight
and round as they once were,
or my face is showing the
signs of aging and too many years of sun worship. What's crazy
is, I can't stand it when my girlfriends say mean things about
themselves. I won't allow it. I always make them say something
positive about themselves if they start bashing their bodies. Yet, I
continued to bash myself. WHY?
I'm guessing it's a learned behavior, a horrible habit, a sinking
cesspool trying to drown me in its murky depths. But guess
what? Since I decided to do this issue, I have been working on
being kind to myself and treating myself right. I've been stopping
the negative self talk and the panicked stress of working out to
achieve a certain look. Instead, I reframed my thinking. Now I
work out to be healthy and strong, not get perfect biceps! It's
made quite a difference!
I knew I couldn't write this letter if I hadn't started making
changes in my own life. I can't stand hypocrites! So, I stand
before you now, and I'm going to say it: I Love My Body! I love
that I have curves. I love that I have mobility. I love knowing
that if I wanted to go heavy in the gym again, my body will build
muscle fast. I love that I am 40 and healthy.
We started a campaign on our social media outlets and asked
people to post a pic of their favorite body part with the hashtags:
#ILoveMyBody and #MaxSportsLovesMe. You can see some of
those images on page 8. To be a good sport, I'm putting mine
here with my letter. What do I love about myself? I love my
smile. My husband (I married my soulmate on 10-10-15) tells me
all the time my "1,000-watt smile" is his favorite thing about me.
He says I can light up a room with it. What I love about my smile
is I have my dad's dimples! When I see my dimples, I think of
him (yes, I miss him every day!).
We hope you like this LOVE YOUR BODY issue and learn
some powerful things from it to love yourself more and more. We
are all unique and no one is perfect.
Stop the hate and negativity. I love
this line: Imagine if we all obsessed
over the things we loved about
ourselves. I'm not talking about being
super vain here. There is a fne line.
Let's just all work hard at loving
ourselves. If you love yourself, you'll
naturally want to treat yourself
right and that means living healthy!
Who's with me?
LaRue V. Gillespie
LaRue V. Gillespie is the Editor in Chief and Creative Director for Max
Sports & Fitness Magazine. E-mail her at editor@maxsportsandf itness.com.
4
WWW.MAXMUSCLE.COM
NOVEMBER SPECIAL!
L!
Max Creatine
M
With Purchase of
NEW maxpro ELITE!*
Available at:
Find us on:
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*Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply. Talk to your Max Muscle
Certified Nutrition Coach for more details. Offer good on 250 G size Max Creatine only.
PRESIDENT'S POINT
TIS THE SEASON!
Max Pro Elite has arrived and we are
rolling out two new seasonal favors
just in time for the holiday season!
With a new and improved formula and
upgraded packaging, MaxPro Elite sets a
new standard in ultra-premium protein
formulation. And now it has an exciting
new look to match the quality of the
formula and ingredients.
Max Pro Elite will be available in the
same great favors and sizes as the
original MaxPro, but for a limited time only weve produced 1-pound
versions of Pumpkin Spice and Egg Nog favors. These two favors taste
unbelievable and are the perfect way to spice up protein shakes this
holiday season. Hurry into your local Max Muscle store because supplies
of the two seasonal favors are extremely limited and they wont last long!
MONTHLY PROMOTIONS
During November, you can get a FREE Max Creatine with the purchase of
any favor of the new 4-pound MaxPro Elite. And for all of you out there
(ladies, too!) who think creatine isnt for you, check out the article in this
issue about how creatine can actually help you achieve your health and
ftness goals (pgs. 56-57)!
December is a time for celebration and holidays, but its also a time of
year that brings those unwanted cold and fu bugs. Max Muscle makes
it much more affordable during this month to defend yourself against
those nasty little bugs by giving our customers a FREE bottle of Vit-Acell
with a purchase of one of our three Vit-Acell formulas. If you are an avid
user of Vit-Acell, take advantage of the savings and try one of the other
formulas you haven't tried before. If youve never tried Vit-Acell, now is
the perfect time to see why liquid vitamin delivery is superior to all other
forms of vitamin supplementation. If you have been using a traditional
multivitamin, after you try Vit-Acell, you will feel the difference!
BOOST YOUR SHAKE!
Were excited to announce a new program being offered at Max Muscle
stores nationwide. Its called Boost Your Shake and its a very easy way to
turbo charge your pre- or post-workout protein shake with an additional
performance boost. Whether it's energy, health, endurance, or power, it's
simple to add a performance boost and get even better results from your
shake. Look for the icons that designate the various performance boosts
and ask a Max Muscle team member or a Certifed Fitness Nutrition Coach
in the store to try one with your next shake!
NEW PRODUCTS
Finally, weve got a bunch of new products and new favors of our top
performing supplements coming soon so be on the lookout for Pure Whey
Protein, the Complete Weight Loss Kit, Emerge Hardcore in capsule form,
and new favors of FBX 2.0, Pro BCAA, Emerge and Max LiquiCarn!
As always, be sure to check us out on our Facebook and Instagram
pages to see whats going on around Max Nation and for your chance to
win free Max products each week!
Happy Holidays everyone!
Sean Greene is President of Max Muscle Sports Nutrition and executive editor
of Max Sports & Fitness Magazine. E-mail him at sean@maxmuscle.com.
6
WWW.MAXMUSCLE.COM
Publisher Joe Wells Enterprises, Inc.

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

Advisory Board
Rand McClain, DO
Gary Brazina, MD, FACS
Phil Harvey, PhD, RD, FACN
Contributing Writers
Linda Hepler, Abby Hoeffner, Susan Irby, Rich Carr,
Jenny Broers, Joe Wells, Karen Morse, Dr. Phil Harvey,
Pete Ciccone, Matt Cooper, Kimberly Miller, Shannon
Dougherty, Jackie Classen, Sonja Hollingsworth
Contributing Photographers
James Patrick, Frank Fontanilla, Hiram Lee, Michael
Cadotte, Brett Seeley, Adept Studios, Shutterstock.com
MAX SPORTS & FITNESS

210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
MaxSportsAndFitness.com
Max Sports & Fitness Magazine is published monthly
by Joe Wells Enterprises, Inc. and may not be reproduced without express written permission, all rights
reserved. No liability is assumed by Joe Wells Enterprises, Inc. or Max Muscle regarding any content in
this publication. It is vital that before implementing
any diet or exercise routines, you must frst consult
with a qualifed 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.
DECEMBER SPECIAL!
BUY ONE VIT-ACELL,, GET ONE
Mix and Match any formula Vit-Acell of your choice!
Available at:
Find us on:
TAKE THE TEST at

*Cannot be combined with Frequent Buyer Points or any other sales. Certain product restrictions may apply.
Talk to your Max Muscle Certified Nutrition Coach for more details.
MAXFITNESSAGE.COM
Be sure to use the hashtags #maxnation,

#maxmusclesportsnutrition, #maxmuscle, #showmymax and/or
#maxsportsandftness for a chance to be featured here!
MAX NATION
DIGITAL BUZZ
#ILoveMyBody
#MaxSportsLovesMe
We posted images like these on our

Instagram & Facebook accounts to
encourage followers to post their own pics
of something they love about themselves.
Thank you to everyone who engaged
in this important LOVE YOUR BODY
campaign! Here are some of the pics.
@saddielady1 says: "The eyes are the windows to one's

soul... My eyes are my favorite body part. (You have
beautiful eyes @saddielady1! Thanks for sharing your
photo with us!).
@rockfttraining says: "I love my back muscles...the

strength I never had before. And what a diference that
strength has made in my life!" (P.S. We LOVE the message
in white text over the pic! #truth)
@rose_scarby_ftness says: "My favorite body part is my tummy...not

because it's fat or I have abs but because I carried and grew 3 little humans
in that tummy. Our bodies are amazing and capable of amazing things, so
let's work out today because you LOVE your body, not because you hate it."
@lauren_ft got 644 likes for this pic. Her favorite body part? Her
hamstrings. She says, "It's easy to focus on what you don't like.
Challenge yourself to focus on what you do like!" Check out the
rest of her awesome message with this pic on Instagram.
@d.reelft says: "I LOVE my body for that reason alone ... It's MY
body. ... I've learned in the recent years, that no one can or will
ever look like me and THAT is a gift, not a curse! We can all improve
our physiques, but frst, we have to LOVE the one we were given."
@ashley_azevedo says: "After a car accident that stopped me

from working out, I realized how much I love my body, regardless of
the size I am. I'm just so grateful my body allows me to move!"
(photo by @kylelondon)
@myftnessstoryat40 says his favorite body part is his

abdominals. "I'm proud of them cause I've found the discipline
to maintain a healthy lifestyle over the last fve months...." 212
people agree he's got great abs!
Trent Espinosa says: "I love my shoulders, working on me makes

me happy. I'm better with who I am. Over the last 15 years I've lost
over 200 lbs. I continue to work on me."
WWW.MAXMUSCLE.COM
!
R
O
AV
L
F
W
NE
When preparing
eparing to ignite, I want the most advanced pre-workout technology available,
Three Reasons FBX 2.0 is the best and

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

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

patented creatine recognized as the
gold standard of all creatines
Now Available in New Power Punch, Pink

Lemonade and Atomic Lime.
Coming Soon in Extreme Orange!
No other pre-workout formula delivers clinically

validated doses of these three key patented
ingredients in these amounts. Use FBX 2.0
before your next workout and feel the difference
for yourself.
Available exclusively at Max Muscle stores
nationwide. Find the store nearest you at
www.maxmuscle.com
Find us on:
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MAXFITNESSAGE.COM
M
MAX NATION
FEEDBACK
Results, photos, comments and thank you's

from people across the United States who make
up the great Max Nation.
Cale and Taylee Cofee

reppin' their Max Muscle
Santa Cruz, California
kids' gear courtesy of
Geof and Sarah Malone.
In August, nationally qualifed

NPC bikini athlete Mimie
Manahan brought her favorite
Max Muscle protein shakes
on her scuba dives at Napali
Coast in Kauai, Hawaii.
Gorgeous Gal in Guam
I'm a mother of 2, wife of a Navy hero, a working woman, and

I'm grinding towards a fgure Pro card. I speak for most when
I say life's everyday demands can compromise our workouts,
healthy eating and proper supplementation. BUT instead of
getting discouraged, I use it as inspiration to prove that it CAN be
done! Plan ahead, fuel your body and choose quality products to
supplement your daily needs.
Having worked for Max Muscle, I know quality and that's why
I incorporate products such as MaxPro Protein, Cleanse & Lean,
and ThermX into my daily regimen.
Desiree Reel, 31, from Guam
TALK TO US
10 WWW.MAXMUSCLE.COM
We love hearing from you! Send us your selfes, your motivational photos, your
favorite quotes or workout routines, success stories, questions, comments, likes,
dislikes, etc. to editor@maxsportsandftness.com for a chance to be featured here!
Passion-Driven
Our family (we have two sons Nick, 15, and Adam, 13 and a Rottweiler
named Max) is very active and sports driven with a true passion for staying
healthy. We believe that the key to a healthy lifestyle is not only eating right and
being physically active, but also being mentally healthy by challenging our brain.
We have a combined 20+ years of experience within the health and ftness
industry, which includes personal training, nutritional guidence, being actively
involved in our community's youth sports programs, natural bodybuilding, and
powerlifting competitions, along with numerous outdoor recreational activities.
We strongly believe in "practice what you preach" and we do our very best to help
anyone who is in need.
Photo by tlcftography.com
Nick and Aliona Harrison,

MMSN Franchisees in Pleasanton, CA
Mr. Incredible
1st Show Success
Spotted at Max
Muscle Store
I have a loyal customer I would like to brag about. His name is Tyler
Stratton. He placed 2nd in his class, NPC Men's Physique at the Oregon
State Championships. It was his very frst show! His favorite products
include LipoRed, Gourmet Pro, ARM and Power Greens. I helped out with
his diet for the competition. We are really proud of him!
Sanjana Pahalad-Mancuso, Jantzen Beach Max

Muscle Franchisee in Portland, Oregon
Sending a
BIG Thank You
I want to send a huge

thanks to the Max Muscle
team in Missoula, Montana
for all of their generous
help whenever I'm in
the store. In 2007, I was
involved in a major motor
vehicle accident that left
me with a back injury
that has since given me
problems. There have been
times where I have hit rock
bottom and didn't really
know how much more I
could take.
Early this spring, I
suffered another set back of back spasms and decided it was time to make some
lifestyle changes. I was in pretty bad shape! I started doing spinal decompression
therapy as well as eating a healthier diet and taking Emerge along with Cleanse
& Lean from Max Muscle. I started noticing signifcant changes in my mood
as well as my overall look. I'm starting to get back into my normal routine of
workouts but I couldn't have done it without the help of Max Muscle and the
amazing products your company offers!
I'm currently taking Emerge, Power Greens, and MaxxTOR when I work out.
I want to share my photo of me from when I did a Spartan Race in Boise, Idaho
just 3 months after my back spasms that made me crooked. Goes to show that
you should never give up on your journey. Collin Riley, 25, Missoula, Montana
We had a great event at the

Colorado Springs store on
August 20th supporting and
giving back to the MDA.
Andy Haman from Dymatize
came in dressed as Mr.
Incredible to sign autographs
and take pictures. We held
the event to help raise money
and awareness for ALS
(Lou Gherig's disease). We
donated 10 percent of our
proceeds to the MDA.
Chris McKinney, Franchisee of Max Muscle
Colorado Springs
WWW.MAXSPORTSANDFITNESS.COM
11
JOE'S CORNER
HEY JOE,
what's a
good protein
shake recipe?
MOST OF US know the benefts of
protein in our diets. This is particularly
important if youre working out hard
and want to make sure you get visible
results. Protein is the key nutrient to
enable muscles to repair and recover,
thus helping you create lean muscle
mass. Leaner muscle mass means an
increased metabolism and of course
your muscles will become toned and
stronger.
When we work out, whether we are
lifting weights or training for a marathon
we exhaust the muscles, and as a result
they get sore. Being sore is a good sign
that you are getting something from
your workout.
When we consume and digest protein
it creates high nitrogen levels in our
blood stream. High nitrogen levels are
essential to build and repair muscle
tissue, thus they become stronger,
bigger and more enduring. The only
problem is once protein is eaten, it only
elevates nitrogen in your bloodstream
for about 4 hours, and this is exactly
why experts suggest multiple servings of
protein daily to optimize muscle repair
and growth.
So now that you have a basic
understanding of why you need multiple
servings of protein to maximize lean
muscle mass, let's discuss how much
and when are the best times to take it.
The range that is generally accepted
by experts is 15 to 35 grams per
serving. So if youre a 100-pound male
or female, shoot for the lower target,
and if youre a 250 pound athlete, shoot
for the higher side of the scale. These
numbers are a general guide to help
you get the most bang for your buck as
protein is the most expensive nutrient
you eat daily. If you go over or under a
little it does not matter.
Here is a great low-calorie shake that
you can make to help you get a couple
more servings of high quality protein
per day. There are about 24 grams of

protein and 260 calories in this shake.
The shake is also loaded with healthy
energy-promoting nutrients as well.
Strawberry Banana
Almond Milk Shake
8-12 ounces of almond milk

1/2 banana (use a whole one if you
are OK with increasing the calories a
bit)
1 cup frozen strawberries (can use
other berries that have similar calorie
count)
1/2 serving of Max Vit-Acell Liquid
Vitamin
3/4 scoop of MaxPro Vanilla protein
Place all of the above ingredients in
a blender and blend for 30 seconds or
until smooth and creamy. You can add
water/ice or your preferred beverage to
create your preferred consistency. I like
to buy older bananas and peel them,
then break them into halves and freeze
them in a freezer bag. They taste great
in your shakes and make them much
colder without too much ice. You can
also add Splenda or other sweeteners if
you prefer a sweeter taste.
You may be surprised that this
recipe makes more than 24 ounces of

a creamy, smooth and flling shake with
about 24 grams of protein and 260
calories.
Take this recipe into your local Max
Muscle store and they will help you
design this shake and many others to
accommodate your personal needs.
MS&F
Joe Wells is the founder and CEO of

Max Muscle. He shares important tips for
healthy living and sports performance
every month. Read past columns on
MaxSportsandFitness.com.
MAX HEALTH
HEALTH BEAT
TUMMY TERRORS
If youre a fan of raw oysters on the

half shell, you may want to think
twice before you shimmy up to the
oyster bar. A new study published
in Applied and Environmental
Microbiology found that raw
oysters harbor and transmit human
norovirus, the stomach bug that
causes abdominal pain, diarrhea,
nausea, and vomiting. The study
authors advised that those who
enjoy oysters and other shellfsh
should eat them fully cooked.
From oyster horrors to the benefts of staring into

your doggy's eyes, here are this month's latest health
blurbs. BY LINDA HEPLER, BSN, RN
HOW WELL ARE YOU
AGING?
Biological age and chronological age are two separate things, according
to recent research from Kings College London. Using a new molecular
test that looks for an aging signature in the bodys cells, the scientists
were able to determine which study participants were aging well versus
those who were aging badly. While the test is a promising tool for
predicting early onset of age related disease and ofering appropriate
health screening and intervention to those who are aging rapidly it
provides no clues as to how to slow the aging process.
Curb Late-Night
Eating for
Better Health
Love those late-night snacks? It may

be worthwhile to cut yourself off early,
say researchers from the University of
California. In the study, those women
who fasted overnight for at least 12
hours had better control of blood
sugar levels. And poor blood sugar
control is not only a risk factor for
diabetes but also breast cancer.
Look At Those Puppy Dog Eyes

Its long been known that dogs make us healthier they provide
companionship, increase our activity level, and help us
meet new people. According to research published
in Science, gazing into your dogs eyes also
increases your levels of oxytocin, the love
hormone that helps to rev up your
immune system and may lower your risk
of heart disease.
NEW
!
S
R
O
V
A
FL
No Distractions. No Fluff. In the end, I Just
CARBS
PROTEIN
TRANS FAT
PER SERVING
PER SERVING
PER SERVING
32G
28G
Now Available in Pink Lemonade, Intense

Strawberry, Watermelon, Lemon Lime and Tangerine.
Coming Soon in Strawberry Banana, Grape & Fruit Punch.
0G
Max A.R.M. (Anabolic Recovery Matrix) from Max

Muscle Sports Nutrition (MMSN) was designed to be the
most advanced and complete recovery formula
designed to follow rapid recovery and anabolic science.
Created to be the ultimate post-workout formula,Max
A.R.M. provides the necessary nutrients to support
maximum muscle mass activation, restore fluids and
electrolytes, replenish glycogen and accelerate overall
muscle recovery and repair.
Max A.R.M. is the total package for complete recovery
science providing the powerful patented ingredients
Creapure
Creatine
Monohydrate,
Creatine
MagnaPower and Promilin to promote rapid and
efficient recovery and muscle building. Max A.R.M. is
instantized and delivers a refreshing and satisfying
flavor. Hydration recovery at its finest you wont need
anything else!
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
MAX HEALTH
How To
Chase Away
BY LINDA HEPLER, BSN, RN
Nothing is truer than the lyrics

of the old Neil Diamond tune
Song Sung Blue: Me and you
are subject to the blues now and
then. We all feel blue now and
then, and we all have anxious
or negative feelings from time
to time. These human emotions
are a normal reaction to stressful
events in our busy lives, from
difculties on the job to sitting in
trafc or having an argument with
a friend or a family member.
But people seem to be more or less able to let such

stressors slide off their backs without succumbing to a
long-lasting grumpy mood or panic, said Kenneth Yeager,
PhD, Associate Professor of Psychology and Director
of Behavioral Health at Ohio State University, Wexner
Medical Center. There are certain people who live their
lives as if its a constant crisis, he said, And others who
are able to let things go easier.
According to Hillary Goldsher, PsyD, a psychologist in
private practice in Beverly Hills, California, this is a result
both of genetics and environment; in other words, we
are born with an innate disposition that is then shaped by
the environment in which we were raised. If you were
born with a sunny disposition but experienced childhood
trauma or instability, you may be less resilient to stressors
than someone who is a born worrier but raised in a loving
and predictable environment, said Dr. Goldsher.
Unfortunately, according to a recent study out of Penn
State, people who harp on daily stressors to the point
of daily anxiety or depression run a much higher risk of
chronic health problems down the road. The good news?
Even though you cant change your temperament or how
you were raised, you can learn to manage your emotions
better so youre less likely to have that black cloud of
anxiety and depression rain on your parade. Here are
some tips from the experts:
Try to identify the source of your anxiety or blue

mood and then begin to take actions to resolve the
problem. For example, advised Dr. Yeager, if you are
grumpy because youre overwhelmed by everything you
have to do at work or at home, keep a prioritized task list
and then cross things off as you complete them. It helps,
he added, to assign a time frame for each task, such as
30 minutes for returning phone calls or emails. Even if
you dont get all of your correspondence completed, youll
have begun working on it, which generates a sense of
accomplishment.
If you dont understand, learn more. If your black

cloud has to do with issues you know little about, such
as a disease or illness yours or a loved ones read
everything you can about it, so that youre better able to
identify what you can do to cope more effectively, said
Dr. Yeager. You might learn about medications that can
be prescribed for your mothers early Alzheimers disease,
or fnd a support group for those who are facing similar
challenges as you are.
DID YOU
KNOW?
Research shows that

when youre down in the
dumps, your perception
of color changes,
making the whole world
seem a bit grayer.
If you cant fx the problem right away, learn

to compartmentalize. Compartmentalization, by
defnition, is a natural (and sometimes unhealthy) coping
mechanism, a way we have of not thinking about things
that cause us anxiety or negative feelings. But it can also
be used in a healthy way by isolating a particular problem
from the rest of your life challenges and focusing on it
selectively, said Dr. Goldsher. You can overthink and
overanalyze, even get obsessive about things you cant
change, she explained. But if you set aside a scheduled
time to think about a problem rather than ruminating
constantly about it, it takes away some of your ongoing
anxiety.
17
What You Should Do
There are essential actions we all need to engage in every day to maintain
our emotional health and stability, said Susan Noonan, MD, MPH, author
of Managing Your Depression What You Can Do to Feel Better. When
you follow these steps regularly, you will decrease your vulnerability to
uctuations or changes in mood, she advised. The steps are:
1. Get good sleep. Aim for 7-8 hours of sleep each night, keeping a
regular sleep routine.
2. Eat a healthy diet. Eat a balanced, healthy diet high in fruits, veggies,
nuts, legumes, fsh, whole grains and olive oil, and avoid alcohol, street
drugs or excessive caffeine.
3. Follow directions. If you take medications for physical or mental
issues, take them as directed.
4. Exercise. Include cardiovascular, stretching and strengthening activities
5. Stay connected. Maintain social contacts and connections with others.
6. Have a daily routine and schedule. Include pleasurable activities,
mastery activities (learning a new skill or challenge), and activities that
give you a sense of purpose.
If the problem is severe enough
that its invading your life, you might
consider therapy as your scheduled
time to focus on it, she added.
Train yourself to look at the

good. People are hard-wired for
survival, explained Dr. Yeager. That
is, we can easily identify what can go
wrong. But we have to work harder to
identify what could go right, to focus
on the positives in our lives.
A good way to train yourself in this
skill, he said, is by identifying three
things each day that have gone right
for you and thinking about what you
may have done or contributed to make
that happen. Professional sports
teams build on the positives in this way
by identifying what went right, why
it went right, and then problem solving
what can be done to make it go right
more often, said Dr. Yeager.
Ask for help. If you cant shake

away your blues or stave off your
anxiety, reach for assistance, whether
its a friend or a family member, a
leader at your place of worship, or a
mental health professional, advised
Dr. Yeager. Another person can often
help you identify what the issue is,
where you are going with it, and what
you might do to make it better. And
if possible, do it in person rather than
by telephone or email, he suggested.
Theres something about a face to
face connection that soothes and
grounds you. MS&F
The Holiday Blues
The winter holiday season, with Thanksgiving, Christmas and Hanukkah, are
supposed to be a fun flled time of year, with many social gatherings and
celebrations. But for many, these holidays are a time fraught with anxiety
and sadness. People feel a lot of pressure to make things perfect, to make
the holidays special and feel a certain way about a manufactured occasion,
said Hillary Goldsher, PsyD, a psychologist in private practice in Beverly Hills,
California.
Holidays are the time that families get together, and you may feel sad about
a missing family member. Or you may fnd yourself replaying the sibling rivalry
you experienced in your childhood, or reliving your rebellion against your
parents. When families get together, all adults have the tendency to regress
a bit, explained Dr. Goldsher.
Holidays with parties and gift exchanges also bring fnancial stress, and
pressure to get things done by a certain time. Many people cope by taking
worse care of themselves, skipping exercise, eating poorly, and drinking too
much a sure recipe for disaster.
How can you make the holidays a truly joyful time? The best way, according
to Dr. Goldsher, is to have realistic expectations of yourself and of others
and to realize that things wont be perfect. Its not likely that your mega
competitive sis will be any less annoying during a holiday gathering, but try
to remember that youre an adult and that this is a brief time to try and get
along, she said.
Take care of yourself, too. Try not to take on more holiday responsibilities
than you can handle, set a prioritized and attainable schedule of things to do,
and stay within your budget. Get enough rest, try to exercise, and limit your
alcohol consumption.
If you just cant go with the status quo, try something new to celebrate the
holidays. Volunteer in a shelter or food pantry, contact a long lost friend or
relative and spend some time with them, or volunteer to watch a neighbors
children while they go shopping. The change in routine and the experience of
helping others can go a long way to lighten your spirits.
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MAX COVER
WE
LOVE
OUR
BODIES
Loving your body is not an easy thing to do for

everyone. Some people struggle with it their
entire lives! They bash themselves for having
"faws," for not being thin enough or muscled
enough. But the truth is, no one is perfect. And
why should anyone be? It's not real. Let's hear
from others about how they learned to love
themselves just as they are.
"I know I will never be petite. My body isn't made to

look that way nor do I want to put myself through
the torture of just eating broccoli and tilapia all day,"
said Heather Green, 28, of Minneapolis, Minnesota,
our cover model for this issue.
In college, Heather found herself gaining the freshman 20
and feeling utterly depressed with horrible anxiety and an
even worse body image. She was introduced to a workout
class for women who competed or liked the idea of
competing. She immediately signed up for her frst bikini
competition and placed third in that show. What she
he
learned? "Fitness was the missing link
nk in my life!" she said.
"My anxiety and depression vanished. I was so happy with
how I felt I wanted to help other women do the same, so
I turned it into my career!"
Heather started her company, The Peachy Lean Life,
and as a personal trainer helps people focus on making
themselves happy along with making positive lifestyle
changes.
These days, Heather focuses on what she knows she
is capable of looking like rather than trying to be perfect
or skinny. "I want to have an achievable look for women,
not an 'I could never look like that' look," she said. "I try to
reiterate that to my clients and help them set small goals that
will overall lead to a bigger one."
Photo by JamesPatrick.com
"For me, my struggle was wanting to be thin with absolutely

no curves. I struggled with binging and purging throughout
college, doing excessive cardio and never lifting weights. I
wanted to be what I thought everyone's idea of 'beautiful' was
a Victoria's Secret model, a runway model, someone with very
little muscularity. When I started lifting and competing, that all
changed. The more muscle I get, the stronger and sexier I feel.
I feel empowered, healthier and I've never felt more in charge of
the way I want to look and carry myself. Health and ftness have
transformed my lifestyle, my mindset and my mission."
Briana Sullivan, 24, Scottsdale, AZ
"If we are made in God's

image, how can we have
faws? Is that because society
says we do? Is society higher
than our Creator? ... Accept
yourself right now this
instant if you haven't already.
Don't wait until you die. If you
wait, you die now. If you love,
you live now. Start living now."
Photo by Frank Fontanilla
Chris Hughes, 32,

Fullerton, CA
21
It took me a
long time to
get where I am
at today. I am
happy now.
It took lots of
positive self
talk, a lot of
diferent coping
tools, and a
ton of patient
mentors who
have guided
me in my path.
To be honest, it
had to take me
to get to a very
dark bottom in
order for me to
see the light.
"My whole life I had been incredibly

skinny, and as we all know, children
can be brutal when it comes to 'not
normal' body types. In middle school,
I got picked on by a group of kids
I didn't hang out with. They made
comments about my body type and
said I didn't eat. One time, I tried to
stand up for myself, but they began to
throw tomatoes and other food at me
letting me know that I needed to eat.
The bullying and body shaming
didn't stop there. In high school, I
attended a local modeling school
(which was also a manners and cultural
school). Still thin, I soon discovered I
continued to be the target of ridicule
from more 'popular' girls. People would
hand me bulimia books and tell me I
wasn't pretty enough to model. Some
scolded me for how 'ugly' I was.
When I later signed with a modeling
agency, I was told I was holding too
much fat in my face. And that is when
I began to binge and purge my food.
I was trying to please both types of
people who were unsatisfed with my
body type. After a scary trip to the
hospital, I realized this isn't how I
wanted to live my life.
It took me a long time to get where
I am at today. I am happy now. It
took lots of positive self talk, a lot of
different coping tools, and a ton of
patient mentors who have guided me
in my path. To be honest, it had to
take me to get to a very dark bottom
in order for me to see the light.
Being in the ftness industry
has helped me maintain a healthy
perspective on my eating habits as well
as heathy amounts of time to work
out. I am also a coach at a gym and
I make sure to make everyone feel
welcomed at my classes. When a client
brings up how uncomfortable they are
with their body type or express any
form of body issue, I immediately offer
advice and what I have gone through.
Mostly, I give a message about no
matter what issue you may have about
your body, it's growing to love your self
that matters."
Evina Luna, 31,

Northridge, CA
"Te more I started going to the gym,

the more comfortable I got and the
more I noticed my body composition
changing more muscle, less fat, and
way more energy. It was great! I
stopped paying attention to the 'ideal
women' they show in magazines who
are very skinny and do not presumably
have much muscle mass and wanted to
only compare myself to me. I wanted to
be the best version of
myself. Since I can
never be anyone else,
why would I waste
my time comparing
myself to someone
or something I can
never actually be? Once I changed my
mindset, the rest was history!"
Lisa Becks, 29, Gainesville, FL

Photo by Adept Studios
23
DAVID CALHOUN
Pho
to b
y M
icha
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Cad
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INGRI DEGROOTE
ARPANA PRASAD
DEB PROSSER
DON DONA
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I'm a mother of two and

after gaining 200 pounds,
being on cholesterol and
blood pressure meds, and
having doctors say I would
never get off of them, I
knew I wanted to make
a change. After three
months of continuous
workouts with trainer
Kyle Ewert and nutrition
help from Max Muscle
Manassas, VA, I was able
to start losing weight. I
am now 129 and off all
my medication.
I love the way my
body looks now. I love
my tattoos; they are me
and shaped to fow with
my body. They are my
reminders of how far I
have come to make sure I
never go back.
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MAX FITNESS
G
N
I
C
N
A
L
A
B
ACT
BY DANA ROBINSON
When youre seriously committed to your workout regimen, you may fnd that a number of things in life fall
by the wayside. Maybe you always pass on having drinks with friends after work, or youre a consistent
no-show on pizza-and-movie-night with the neighbors. And while your workouts are important, it is crucial
to maintain relationships outside the gym and avoid neglecting other activities that make you happy. To
help keep things in balance (without losing that awesome physique that youve worked so hard for) weve
outlined fve tips to help you toe the line between your home life and gym life.
1. CALL IN THE CAVALRY

As strong ftness enthusiasts, we have
a tendency to believe that we can
handle it all, but the truth is that no
one can do everything on her own.
We all need a support team to lend a
hand when things start to get a little
bumpy and to help us keep our sanity.
Building up a support system, both at
the gym and at home, will allow you
to be fully present wherever you are,
says John Rowley, certifed personal
trainer and best-selling author of The
Power of Positive Fitness. If your
family doesnt go to the gym with
you, you can still go knowing they are
supporting you.
And to ensure that youre enjoying
your gym time without any pangs
of guilt, you can reach out to that
support team to lend a hand from
time to time. Call on your partner to
pick the kids up from soccer practice
if youre stuck in traffc or ask a friend
to watch the kids for the afternoon
while you enjoy an outdoor boot camp
class in the park. You can even rely on
your local neighborhood restaurant to
deliver dinner from time to time to give
yourself a much-needed break from
the kitchen. We all need help and
encouragement, which is why having
a support system is so important,
continues Rowley. Community is key.
If you really
want to LOVE
YOURSELF and
your body, you
must learn to
have balance.
at Canisius College in Buffalo, NY.

Murphys Law is a part of most
peoples lives at one time or another.
Pelitera recommends that when
life gets in the way of your workout
to try to reschedule your session for
another time slot instead of completely
canceling. However, when things really
get hairy theres no shame in having
to step away from the gym for a little
while. Missing a workout due to
unforeseen circumstances is not going
to destroy the [healthy lifestyle] path
that the person has chosen, continues
Pelitera.
Leah Ward
2. START EARLY
Theres a reason why that whole earlyto-bed-early-to-rise thing has never
gone out of style. Getting your workout
completed frst thing in the morning
not only gets it out of the way, but it
also frees up the rest of your day. I
used to try to do my workouts after
work, but found that it left me with
little free time, says Leah Ward, WBFF
Pro Bikini Fitness Model and Team Max
athlete. Ward rises at 4:30 a.m. to
get to the gym by 5 a.m. to start her
two-hour weekday workout. This gives
her plenty of time to get showered,
changed and into the offce on time.
And once the workday is over she
has time to squeeze in a little more
exercise and have the rest of the
evening to have dinner, answer client
emails/questions and just relax and
enjoy my leisure time. Having your
evenings free also allows you to spend
time with friends or your signifcant
other, which can help you maintain
these healthy relationships.
4. HOME GYM
For those who have the space,

maintaining a gym life/home life
balance can be as easy as bringing
the gym into your home. I have my
own gym in the basement and its
awesome! says personal trainer and
group ftness instructor Deazie Gibson.
[Your gym] could be in a basement,
garage, or any room where you are
able to go into your own world, let
loose, and sweat! And dont get
discouraged at the idea of having to
invest thousands of dollars in state-ofthe-art gym equipment. Gibson says
all you need to get in gear for a great
strength, cardio, and fexibility workout
are some resistance bands (easy,
medium, hard), dumbbells, a jump
rope, and an exercise mat. And
if you want to step it up, you can scour

the Internet for great deals on gently
used treadmills, exercise bikes, or a
rowing machine.
Gibson also sees an in-home gym
as an investment in your mental and
physical health. It can eliminate a lot
of elements that can stress you out
and throw you off balance, like pricey
gym memberships and time sitting in
traffc driving to and from the gym.
Plus, theres no waiting in line to
use workout equipment (a real time
waster) and you can rest easy knowing
that the yoga mats, dumbbells, and
showers are clean! Home-based
exercise is also a great way to get
more connected to your family. If your
kids see you bending and stretching on
your yoga mat, theyll want to join in
the fun.
5. GIVE YOURSELF A BREAK

When youre trying to balance a dozen
balls in the air, the math would indicate
that at some point, some of them are
going to fall. And when they do, its
best to forgive yourself and move on
to the next challenge. Remember that
its just life. Its not perfect, but its an
awful lot of fun. MS&F
You don't have to have stateof-the-art machines at home to

work out. Just the essentials
pictured here will do! At least
it's a start anyway!
3. BE FLEXIBLE
Lifes little problems and situations
can strike at a moments notice
or with no notice at all. And when
those times come around, its crucial
to have a fexible attitude. One of
the most important components to
time management is the ability to be
fexible, says Dr. Charles J. Pelitera,
owner of Peliteras Fitness Consultants
and assistant professor of kinesiology
27
MAX FITNESS
YOGA
If you are new to mind-body

exercise and are a bit hesitant about
attending a dedicated yoga class, try
incorporating yoga poses into your
workout for a warm-up or cool-down.
Achieving a mindbody connection
IF YOU REALLY WANT TO LOVE UPWARD SALUTE TO

POSE VARIATION
YOURSELF, MAKE MIND-BODY CHAIR
Begin standing with feet positioned hip-width apart with
EXERCISE A REGULAR PART
arms relaxed at sides. On an inhale breath, sweep both
overhead, drawing upper arms alongside the ears
OF YOUR WORKOUT ROUTINE. arms
with wrists drawing above shoulders. Palms should face one
"Mind-body modalities, such as yoga, Pilates, and Tai Chi,
are great options for developing greater appreciation for
your body given the profound inward focus associated with
these disciplines," said Jessica Matthews, MS, senior advisor
for health and ftness education for the American Council
on Exercise (ACE), an experienced registered yoga teacher
and assistant professor of health and exercise science at
Miramar College in San Diego, Calif. "Mind-body exercise
is non-judgmental in nature and is more process-focused
(meaning focused on the experience itself) as opposed
to performance-oriented (meaning focused on achieving
a particular goal) like many other forms of conventional
exercise commonly are."
Following are three yoga poses provided by Matthews,
who is also an ACE-certifed personal trainer and health
coach, that are great options for developing a deeper mindbody connection. "These particular poses connect breath
with movement, serving as a great option for those who
may already have an established routine of physical activity
but are new to the practice of yoga," she said. These poses
provide physiological benefts such as improved mobility and
strength as well as psychological benefts such as decreased
feelings of anxiety and stress.
CAT-COW POSE
Begin in a hands and knees position with wrists below

shoulders and knees below hips. As you inhale, soften
belly toward foor, gently arching the back while tilting your
tailbone and chin toward ceiling. As you exhale, gently
round your spine, drawing in chin toward chest while
pressing palms frmly into foor. Continue this
pattern of movement for fve complete
cycles of breath.
another with shoulders relaxed down away from your ears.

On an exhale breath, hinge at the hips and bend knees,
lowering into a modifed squat position allowing torso to
lean forward just slightly while simultaneously extending
arms back, reaching fngertips toward the back edge of the
mat, palms facing inward toward one another. Reverse the
movement as you begin the next cycle of breath, pressing
down through the feet to extend arms and legs. Repeat the
sequence of movements for 3-5 cycles of breaths.
BRIDGE POSE
Lie on your back with knees bent and feet fat on the
foor, positioned hip-width distance apart. Feet should be
positioned close enough to the body that fngertips can
lightly graze the back of the heels. To maintain alignment
in the lower body, you may wish to place a block between
the inner thighs. Relax arms alongside the body with palms
down and allow back of head to rest comfortable on the
mat. On an inhale breath, gently lift glutes off the foor,
guiding pelvis toward the ceiling. Hold at the top of the
movement for 2-3 breaths before exhaling to slowly lower
down to starting position and repeat sequence once or twice
more. MS&F
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MAX FITNESS
MENTALLY FIT
Sonja Hollingsworth with

her father in his home
state of Minnesota about
three years after his
accident.
In Praise
of the
Gift of
Mobility
After watching her father succumb to

paralysis and dealing with her own
journey with limited mobility, Sonja
Hollingsworth shares how we too can
love our bodies for what they can do.
Plus, she ofers tips on how to turn
those punitive sessions in the gym
into celebratory events that lead to
better health, not a perfect body.
BY DR. SONJA HOLLINGSWORTH
I WILL NEVER FORGET that summer

evening when the phone rang and
I received news that my dad my
protector, my inspiration in life had
been in an accident. He had fallen in our
familys home and damaged his spinal
cord, paralyzing him from the neck
down. I recall the weeks following the
accident that I spent in the hospital as a
team of people held him in a specialized
walker, urging his body to relearn how to
step and move. I remember sitting with
him as he attempted to lift tiny weights,
trying to get his arms to work.
Watching my father struggle in vain
to move frozen limbs made each step
I took feel more consequential. Seeing
how the trivial action of lifting an arm
could be so daunting for him, and how
he had to rely on someone else to clothe
and feed him, the joy and privilege of
movement for me became magnifed. As
a ftness instructor and active enthusiast
for decades, I had taken my mobility for
granted. Worse, I loathed myself when I
didnt eat well or exercise enough. I, like
many others, had it all wrong.
Studies show that even professional

athletes harbor guilt and shame in
their athletic pursuits, which ultimately
self-handicaps their behaviors and
potential success. Combining poor body
image perception and the desire to look
aesthetically perfect issues widely
prevalent in our society is a formula for
disaster.
I quickly realized: it wasnt my father
who was handicapped. It was me.
Back to the Gym
As I resumed daily life as a ftness

instructor, my new-found appreciation
for mobility amplifed, and I began
to question and evaluate peoples
relationships with exercise. Looking
through this new lens of mobility
awareness, I observed how many have
developed a growing obsession with
the aesthetic benefts of exercise, so
much that the simple joy of movement
seemed lost for many of my clients, class
participants, and friends. Somehow,
trips to the gym often morphed into
punitive sessions of self-hatred instead
of moments of recreation. Mobility is a

gift, but so many people use their bodies
as vehicles of torture, housing negative
thoughts and cultivating unhealthy
behaviors.
Researchers have long tried to draw
a link between positive body image
and participation in exercise. However,
studies investigating this relationship
continue to confrm that judgment of
appearance and preoccupation with
weight are typically the largest predictors
of exercise participation, larger than
most health-oriented rationales for
exercise. In fact, recent research
published in the Sports and Exercise
Physiology Review found that people
exercised more, simply because they
didnt like their appearance, not because
it was healthy.
Trae Tripoli, Group Fitness Manager
of Golds Gym in Grand Junction,
Colorado, has witnessed similar trends.
She claims, It has been my observation
working in the ftness industry the past
10 years that the number one motivator
for people to start an exercise routine
is aesthetically driven. This story,

unfortunately, is not novel.
Though acceptable to want to feel
good about your appearance and
mold and shape the human body to its
fullest physical and aesthetic potential,
the psychology of exercise must
be confronted. Rather than being a
bargaining tool, a manipulative contest
with yourself, or a competitive agenda,
a trip to the gym could be situated in
a sense of deep gratitude for mobility
and abilities whatever those may be
for each individual. The counting of
each repetition could be not only a step
toward improved health or a change in
appearance, but also a recounting of the
blessing it is to have that ability in the
frst place.
I learned this lesson the hard way.
My Fall
Six years after my Dads fall, I fell, too.
I fell victim to years of overtraining
combined with a genetic predisposition
toward weak hips. My body had had
enough, and my career as a group
ftness instructor and national kickboxing
trainer came to a screeching halt when
both of my hamstrings ripped away
from my hips. It took fve reconstructive
surgeries, eight consecutive months
of dependency on crutches and a
wheelchair, and 12 months of intensive
therapy for my once active body to move
in even the smallest manner.
Through this ordeal, I watched from
the sidelines in my wheelchair, crying
and questioning, but soon realized: I will
walk again. I hope to run again.
But not everyone can, and it is
my privilege to invoke a message of
gratitude so that those of us who are
able dont handicap ourselves by
senselessly battering our self-esteem
merely over appearance.
Bodies of Gratitude
So, how can a ftness attitude be reoriented toward gratitude? How can
people strive for health and positive
body image, while not punishing
themselves? How can we learn to be
grateful simply for the gift of mobility?
Here are some simple steps to take.
Fall in love with ftness. By
exploring different types of movement
and tapping different styles of exercise,
ftness becomes interesting and
educational rather than punitive. I
enjoy the strength and empowerment I
feel through martial arts training, says

Tripoli, also a national trainer for the Les
Mills Bodycombat program. A long run
makes me feel more centered because
it feels to me like meditation. Lifting
weights takes me completely out of my
comfort zone so experiencing a workout
with my personal trainer gives me a
sense of challenge and accomplishment.
Keep a gratitude journal. Every
night, write down fve things that went
well in the day. Whether it is about a
health or ftness journey or not, the daily
practice of focusing on positivity and
the abilities we all have are the most
inspiring act towards staying mentally
and physically strong.
Get educated about the way
bodies move. Teri Smith, certifed
trainer, Yumana body roller, Pilates
coach, and owner of Teri Smith Training
based out of Hudson, Wisconsin, says,
My advice to my clients is always about
body awareness that it is important to
educate your body to move better. Then
when you move better, you feel better,
resulting in an overall healthier being
mentally, physically and
spiritually. This allows you
to be the best you can be
which automatically brings
out the sexier, more
holistic you!
has never walked and has experienced

seven years of surgeries and lengthy
hospital stays, artifcial contraptions
that keep him alive, and the grace of
my mother who has been his full-time
caretaker.
Unfortunately, sometimes tragedy
beckons transformation. For me, my
fathers paralysis and my own injuries
forced me to rethink the beauty of
mobility. Instead of nitpicking, or
working out only to maintain my
appearance, I now relish the ability
to move, jump, kick, and punch in my
classes. (Yes, I have resumed teaching
ftness classes again, and am pacing
toward a full recovery.) I am now in awe
of those who thrive and grow despite
being physically challenged or disabled.
This same strength is guiding my own
rehabilitation and recovery.
For all the lessons my parents and life
have taught me, I am truly grateful. But
for this lesson, I am, in the truest sense,
changed. My fathers fall and my own
fall have taught me a new way to rise:
living in gratitude for my body. For this I
can only say, as I have countless times
before, thank you, Daddy. MS&F
Refect. Remembering
when a family member
suffered a heart attack
at a young age, Smith
experienced an eye
opener about living fully
and contemplating the
question, What does
being healthy really mean
to me? She recalls, This
refection let me realize
how grateful I am for
my own health and the
journey I embarked on
to go further in my own
defnition of health.
Taking the time to
refect on blessings and
notice what is happening
to others around us can
shed new light on the
priorities of our own lives.
Dads Great Gift

Since that late summer
evening in 2008, my Dad
Sonja with her husband, Ben, in Nuevo Vallarta, Mexico for the holidays
in December 2014. "I had just completed one hip reconstruct and one
hamstring re-attachment, but I didn't want to hold back from being in
a place I love (the beach). So of we went, and I sat on the beach in my
wheelchair every day for a week! It was good motivation for me to keep
a positive attitude and work hard to face the next round of surgeries."
31
Pho
MAX CHAMP
to b
BE GOOD TO YOU
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m
If you want to love yourself, you need to learn to

treat yourself better! BY JENNY BROERS
I ABSOLUTELY LOVE that we live in a society that is

increasingly promoting self love and acceptance in the
media. Commercials and advertisements are becoming
more diverse. Models and actors of all shapes and
sizes are being portrayed and celebrated and we are
becoming increasingly more understanding that
healthy, attractive bodies come in many shapes
and sizes.
When I started the MaxForm Life Challenge
and became active in the online community
at MyMaxMuscle.com, I learned that its
perfectly OK to both love your body and
want to improve it. I used to spend time
thinking if I had a fat stomach or leaner
legs, I would be happy and love my body.
I believed it would take losing the excess
weight to fnally be able to wear a swimsuit
and shorts in public and feel confdent. It took
me far too long to learn that I was doing it
backwards. Why would you invest time and
energy into something you dont love?
If I absolutely hated tomatoes, fnding time
to tend to them in a garden would feel like a
nuisance and I would gradually begin to neglect
them. If I chose to plant something I loved, on
the other hand, I would be much more willing to
spend time planting, weeding, and watering it. In
order to effectively motivate myself, I needed to start
by loving my body and then set goals to improve my
weaknesses and sharpen my strengths. When you love
something, you prioritize it and take care of it.
I like to simplify everything so, plain and simply, if you
want to improve your body, start by loving it!
Replace negative thoughts with positive ones. Speak to
yourself like you would speak to your best friend. Your best
friend is your best friend for a reason. He/she is supportive,
kind and encouraging (and if they arent, its time for a new
friend). I would never tell my best friend that her legs are
too thick or her hips are too wide. Why do I allow myself to
speak this negatively about my own body? Every time you
catch yourself thinking or saying something negative about
your body, replace it with something positive. The energy
you can create with positive thoughts is incredible.
HEALTHY IS ATTRACTIVE,
STRONG IS BEAUTIFUL, AND YOU
ARE PERFECTLY IMPERFECT.
Set goals and strive for progress, but do it with patience
and kindness toward yourself. You may not see physical
changes overnight, but every positive choice you make is
adding up and making a difference. Dont wait until youre a
certain size to love your body. Your body is beautiful right now.
Cherish it, love it and take care of it. MS&F
Check out
Jenny's monthly
video blog on
MaxMuscle.com!
Jenny Broers won the

2014 MaxForm Life
Challenge and now
shares her success
tips with you! Find
out more about her
and others online at
MyMaxMuscle.com.
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TYPICAL AMINO ACID DOSE PER SERVING

AMINO ACID
g/35g
SERVING
Alanine
1.48g
Arginine
0.68g
Aspartic Acid
3.03g
Cystine/Cysteine
0.61g
Glutamine
4.43g
Glycine
0.54g
Histidinee
0.50g
Isoleucine***e
1.87g
Leucine***e
3.00g
Lysinee
2.55g
Methioninee
0.61g
Phenylalaninee
0.98g
Proline
2.00g
Serine
1.40g
Threoninee
0.99g
Tryptophane
0.36g
***Branched-Chain Amino Acid
Tyrosine
0.87g
Valine***e
1.76g
eEssential Amino Acid an

amino acid that cannot be made
by the body
**
1. Soop M, Hehra V, Henderson GC, Boirie Y, Ford GC, Nair KS. Coingestion of whey protein and casein
in a mixed meal: demonstration of a more sustained anabolic effect of casein. Am J Physiol
Endocrinoll M
Endocri
Metab.
b 2012 JJull 1;303(1):E152-62.
( )E
2. Dem
Demling RH, DeSanti L. Effect of a hypocaloric diet, increased protein intake and resistance
nce
training on lean mass gains and fat mass loss in overweight police officers. Ann Nutr Metab.
tab.
2000;44(1):21-9.
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MAX RESULTS
I loe my
MUSCLES
This astonishing woman with an obstacle-flled
past gave it her all to transform her body and
mind and lose 160 pounds in the meantime.
Here is her story. BY JACKIE CLASSEN
WHEN ONE DOOR CLOSES, sometimes with a lot of faith and

courage another door will open. Meet Crystal Talley, 51, from Lorton,
Virginia, a true fghter, who in spite of many obstacles, has endured
and blossomed to inspire others to never give up on themselves or
their dreams.
One Dor Closes
In December 2014, Crystal found her high-paying, top leadership role

as a government contractor at the Pentagon come to a screeching
halt. Suddenly, after years of hard work and dedicated service,
this highly successful U.S. veteran (she served 8 years in the Army
National Guard) found all the trappings of career success gone.
In addition to losing her job, she lost her car, which was
repossessed because she could no longer make the payments. Before
all that, however, Crystal had been through a number of horrifying
experiences, enough to make most people want to lay down and quit.
Over 15 years ago, she fnally broke free from an abusive husband.
She had to raise two children on her own (they are now 24 and 27).
She survived the 9-11 assault on the Pentagon. She suffered family
trauma when her sister murdered their father (the sister is serving life
in prison) and then her son was sexually assaulted.
My career was really all that was holding me together and then
suddenly it was gone, she said. Crystal realized it was time to
regroup, like it or not. I thought at the time, Heck no, this is not how
the story is going to end, I am not
going out like this! she said proudly.
So what did she do? She fought
back. Hard. And she started by healing
her mind and her body. Those were the
only things she could do.
Alive But Not Really Living
During her dark times, food had

become Crystals safe harbor to mask
her depression as she endured one
traumatic event after another. Slowly
but surely, the number on the scale
crept up until she hit her max of 330
pounds. With the fnal blow of losing
her job, she realized she had to face a
tough reality: either lose weight or risk
losing her health, too. It was around
NOVEMBER/DECEMBER
MBER 2015
STATS
At her highest,
Crystal weighed
330 lbs. She
started the Nova
MaxForm contest
at 225 lbs with
39.35% body
fat. At the end
of the contest
in March 2015,
she weighed 191
lbs. with 31.6%
body fat. At her
last weigh in, she
was 170 lbs. with
26% body fat.
Photo by Jake Johnson Photography
this point Crystal realized she had been

alive but not really living.
Determined to make some changes,
Crystal began losing weight. She got
down to 225 pounds on her own but
hit a plateau. That's when she turned
to Corry Matthews, franchisee of Max
Muscle Manassas and Max Muscle
Springfeld in Virginia for help. With
Corrys expertise, top-quality products,
and Crystals ferce determination, things
began to fall into place.
Helping Woen Lean

To Loe Thei Bodies
Matthews, who has been helping

customers lose weight and achieve
better health for many years, said
women tend to put every single
person, event, and challenge ahead
of themselves. Women give to
everyone around them and forget
about themselves, she explained. The
frst thing Matthews does with all new
clients is help them see the people they
are meant to be and to realize how
incredible they are.
Matthews explained that once her
customers can say and mean, I love
me, I accept me, I am happy with me,
then they can break their unhealthy food
habits and make better food choices.
With Crystal, her body was broken due
to so much stress and trauma for years.
She didnt love herself or see her true
potential, Matthews said.
Matthews set Crystal up with a
proper nutrition plan one that was
economical enough for her to afford.
She also gave her a discount on the
popular pre-workout drink, FBXXX,
which helped Crystal get pumped for her
early morning workouts. Matthews also
encouraged Crystal to join the NOVA
MaxForm 2015 Challenge, a four-month
contest sponsored by Matthews' store
beginning in December 2014. This was
exactly the kind of motivation Crystal
needed.
Because she had no car, Crystal had

to take two buses from her home very
early every day to get to the gym. This
meant a 4 a.m. trek in all kinds of nasty
winter weather from one bus stop to
another just to get to the gym and
home again. Still jobless, she had no
money for fancy organic health foods
but thrived on the affordable nutrition
plan Matthews provided her. She even
got her protein from tuna in a can. No
matter what the obstacle, Crystal found
a way to overcome it.
As her weight-loss journey went
on, Crystal wrote a book about her
experiences. Many times this meant
writing by a battery powered light bulb
because she couldnt afford electricity.
In February 2015, Crystal published
her frst book, Get in the Game
(Celebrity Branding) and she quickly
became a bestselling author. She said
the book couldnt have been written
without the support and sponsorship
of leading corporations, businesses
and organizations such as A CALL TO

MEN, Men Can Stop Rape, Gold's Gym
International, Max Muscle Manassas,
1n6, and Women of Color Network.
In March 2015, Crystal won the NOVA
MaxForm 2015 challenge and also won
the Golds Gym Lorton Challenge. Crystal
said she is grateful for her trainer, Jason
Urbanski, at Golds and for Matthews at
Max Muscle. To date she has lost 160
(and counting) pounds and has gained a
whole lot of confdence and a new body.
Crystal not only gained her life back, but
she created her dream career writing
and being a motivational speaker!
New Dors ae Opening
Doors are opening all over the place

now for Crystal. She is fnishing up a
second book, which will be out next
year and she is becoming a soughtafter motivational speaker and coach.
My passion isnt changing people,
my passion is helping people change
themselves, she said. MS&F
Today, Crystal's
favorite Max
Muscle products
include ARM,
Vit-Acell,
LiquiCarn, CLA,
Emerge, and
MaxPro.
He Body Had To Folo
Along with signing up for the NOVA

MaxForm, Crystal also entered the
Gold's Gym Challenge that was going on
at the same time. She knew she could
do it. I had already won in my mind,
but my body had to follow, she said.
This kind of single-minded, no-optionbut-to-win, mentality is what had helped
her in the past and it would help her
again.
SOARING CONFIDENCE
I love my muscles!" Crystal said. She

is up to fipping a 370-pound tractor tire
at the gym. "I was just so excited about
training and getting stronger and the
exercises getting more challenging! It's
no doubt that Crystal has learned to love
her body (especially her muscles!).
Photo by Kevin Kirkwood
37
MAX RESULTS
LEADER
SOLDIER
INSPIRATION
R
BY RICH CARR
H
BER 11TAY.
M
E
V
O
N
RANS D
IS VETE FORGET
DON'T NK OUR
TO THA MEN AND
Y
MILITAR FOR THEIR
N
WOME RVICE!
SE
YOURE STATIONED IN KUWAIT, A SOLDIER, LITERALLY ON

24/7 WHETHER YOURE ON A MISSION OR ON YOUR OWN
TIME. BLISTERING HEAT OR BONE-CHILLING COLD ARE
YOUR WEATHER VARIABLES. WHAT BETTER LOCATION TO
BECOME A CERTIFIED PERSONAL TRAINER?
Matthew Cahill, 22, of Fort Riley, Kansas, has been stationed in these environments
for the past couple of years, bouncing between countries, working his military
occupational specialty as a Forward Observer with the United States Army. In his
spare time, he trains his body, his buddies, and his mind. Cahill thought Kuwait was
the ideal place to further his education and career.
It started because my buddy was already heavy into working out and got me
into it, said Cahill. Then I started seeing muscles where I didnt know I had them.
I started to get defned. I felt stronger, happier, and clearer in the head. I was
hooked!
It was very
clear very quick
that Cahill was
not only regimented in the military,
he took that same intensity to the
gym. Pretty soon he was assisting
other soldiers in their workouts and
developing workout regimens for them.
As he became more educated on
what the body needs to reach certain
goals, supplementation began, gains
increased, goals were reached, and he
wanted to learn more. I wanted to
become a Certifed Personal Trainer and
started online while stationed abroad,
he said. Id literally be reading text
books in the bunks by fashlight when I
wasnt active with my platoon.
Now stationed back in the states
at Fort Riley, Cahills experience was
obvious and his workouts more focused
more perfectly suited for his goals.

In an email exchange, Cahill wrote,
Because I am working on dropping
my body fat percentage, my workouts
are all mainly high intensity. I do my
compound lifts and integrate isolation
movements in there as well. I keep my
rest between sets to a 30-second max. I
fnish my workout with several Tabatastyle interval cardio sessions followed by
20-30 minutes of steady state cardio.
On September 11, Cahill received
his personal ISSA (International Sports
Sciences Association) Personal Trainer
Certifcation. On September 19, Cahill
and his Army buddy James Smith
opened their frst company: Brothers In
Arms Fitness (BrothersInArmsFitness.
com). "Brothers In Arms Fitness
is passionate about bringing the
knowledge of physical ftness and
proper nutritional habits to young
adults," Cahill said. "As of now we are
exclusively online."
Beyond training and helping others,
Cahill is following his dream. I want to
be a freman, said Cahill. If there is
one profession [all this
training] can be applied
daily, this is it.
Cahills father, Jon
Cahill, was a veteran
fre captain and primary
battalion chief before he
died while climbing to the
14,411 ft. peak of Mt.
Rainier in 2004.
On Cahills Facebook
page on 9/11 he posted
a picture of his ISSA
Certifcation and a
historic image of three
freman raising the
American fag at Ground Zero
in New York. Said Cahill, Lets take a
moment to remember those we lost
on September 11, 2001, as well as
all the men and women in the armed
forces who paid the ultimate sacrifce to
protect our friends and family and allow
Old Glory to continue fying in the free
land of the United States of America.
For now, Cahill has been actively
studying for multiple fre departments,
as well as putting himself through
intensive physical training.
Hes a leader, a soldier, and an
inspiration to all he meets. Dont
you sleep better knowing people like
Matthew Cahill are protecting you
overseas and here in the states? We all
do. MS&F
NEW SCIENTIFIC
BREAKTHROUGH!
TEST SUBJECTS
GAINED 5.3 LBS
OF MUSCLE
AND LOST
2.6 LBS.
OF BODY FAT
IN 8 WEEKS!
For more information or to find the store nearest you, visit us online at
maxmuscle.com
39
MAX IMAGE
Be Better
to Your Body
BY ABBY HOEFFNER
Guys: Tat mass of skin, bone, muscle and more that is your body deserves
some TLC. Slow down and dare we say it pamper your hide.
HANDS
Send cracked, dry hands to no-mans

land with Jack Black Industrial
Strength Hand Healer.
$15, GetJackBlack.com
ABDOMEN
Get an edge on
washboard abs with
Billy Jealousy SixPack. This tone lotion
makes sure your hard
work shines through.
$44, BillyJealousy.com
KNEES AND ELBOWS
The Baxter of California Exfoliating Body Bar buffs

away rough patches, while replenishing the moisture that
prevents them in the frst place. $16, BaxterOfCalifornia.com
THIGHS
Just say no to chaffng by donning the

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Its also equipped with a utility pocket!
$31, TommyJohnWear.com
EYES
Binge watching Portlandia might

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MUSCLES
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all while boasting a
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If your local Max store isn't carrying them,

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MAX IMAGE
Put Your Best

FACE Forward
BY ABBY HOEFFNER
Ladies: Dont let the cold weather get the best of your skin. Follow our simple steps
with these great products to keep your face glowing into the New Year.
1. CLEANSE. The rich foaming formula of the Shiseido IBUKI

Gentle Cleanser dissolves impurities and excess oil while retaining
skins essential moisture. $30, Shiseido.com
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Exfoliant is a breakthrough at-home treatment that delivers the glow

without the pricey med spa appointment. $78, DrBrandtSkincare.com
3. CORRECT. Get an instant pick-me-up and send fne lines and under
eye bagginess packing with this Organic Coffee Bean Caffeine
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4. MOISTURIZE. First we fell in love with the packaging of
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the jar proved to be even better! This cream leaves skin hydrated
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5. PROTECT. Use
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6. ENHANCE. The light-diffusing

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$40, JouerCosmetics.com
5
hello
beautiful
Now Available in 100 ct. and NEW trial Size!
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Photo
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Holiday 2015 Too Faced Le Grand Palais
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Storiarts Jane Eyre Book
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Naturalizer
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Major Scale Musical Wine
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Vivobarefoot Evo
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FOR THE GEEK

USB Typewriter
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Performance Tool 32-piece Chrome
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Wolf Gourmet
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FOR THE DAPPER DUDE

Gentlemans Tonic Ultimate Gift Set.
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GIFT GUIDE
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Celestron AstroMaster 90
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Authentic Autographed Football
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Entryways Nice
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MUSIC AFICIONADO
Crosley Retro Snap
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$219.99,
AlwaysFits.com
45
MAX NUTRITION
EAT Foods That
e
v
o
l
YOUR BODY
Feeding your body a healthy balance of nutrients

from the major food groups is the key to healthy
aging, warding of chronic disease, increasing energy,
and sporting glowing skin. Show your body some
love by choosing these fve love-your-body foods
and avoiding fve others that are just bad news.
BY KAREN MORSE, MPH
47
5 Love-Your-Body Foods
Almond Milk
Greek yogurt
Approximately 65 percent of the worlds

population has a reduced ability to
digest lactose after infancy, according
to Mayo Clinic. When shopping for milk
substitutes, choose one that contains
similar amounts of calcium (30 percent
of the Daily Value) and vitamin D (25
percent of the Daily Value) as milk does.
Unsweetened plain almond milk has
about half the calories as regular milk.
Youll also get a healthy serving of vitamin
E, essential for a strong immune system,
healthy skin, and in keeping eye-related
diseases such as cataracts and agerelated macular degeneration at bay.
Compared to regular yogurt, plain Greek

yogurt can have twice as much protein
with half as much sugar and sodium
making it a nutritious and flling pick
for breakfast or at snack time. Flavored
varieties can pack on loads of sugar, so
stick to plain and add your own fresh fruit
instead.
Since different brands make Greek
yogurt different ways, always check
labels before adding to your shopping
cart. Avoid products that add cornstarch
or other thickeners to their yogurts,
as well as the addition of milk protein
concentrates. If youre a vegetarian,
beware that some brands add animalderived gelatin to enhance the yogurts
texture.
Have you tried hummus? If you said no,

you wouldnt be alone. Just last year,
hummus-giant Sabra Dipping Company
reported that a quarter of Americans
(about 80 million people) dont even
know it exists!
Made from chickpeas, tahini (aka
sesame paste), and spices, this fber and
protein-flled Middle Eastern dip is worth
adding to your eating plan. Chickpeas
are a good source of iron, which can
help those who suffer from anemia. Like
other legumes, chickpeas are complex
carbohydrates that help keep blood
sugar levels stable, making them a great
choice for a satisfying snack.
AvocadoS
Eggs
Due to their high cholesterol content,

eggs were deemed a no-no for a couple
of decades. Once scientists understood
that foods high in saturated fats were
actually more of a culprit in raising blood
cholesterol levels, eggs were back on the
good list.
One egg contains only 75 calories,
with 7 grams of high-quality protein,
vitamin B12, vitamin D, riboavin, and
folate. Healthy people can enjoy an egg
a day without worrying too much about
cholesterol levels. For those diagnosed
with diabetes or heart disease, it is best
to limit egg consumption to no more than
three yolks per week.
Hummus
The avocado is highly touted by

nutritionists around the globe as a toptier superfood. This fruit (technically
classifed as a berry) is a nutrientflled powerhouse, containing
about twice as much potassium as
a banana, 4 grams of protein, and
a whole host of antioxidants, amino
acids, and healthy fats.
Avocados are well-known for their
plethora of good monounsaturated fatty
acids that enhance heart health. Additionally,
a 2014 study found that eating an avocado a
day signifcantly reduced cholesterol in small,
dense LDL particles (the types of bad LDL
that increase your risk of several types of heart
disease).
5 Hate-Your-Body Foods
Nutrition Bars
Fat-free foods
Remember the fat-free food craze of

the 90s? Many mistook the fat-free
labeling as carte blanche to eat an
entire box of cookies in one sitting
without ever considering the number
of calories they were consuming!
When we cut out fat, we
eliminated necessary foods: nuts,
seeds, eggs, and fatty fsh. Today,
one-third of both adults and children
in the United States are considered
obese. It appears the no-fat craze
didnt work, doesnt it?
Our body needs fat. The American
Heart Association concurs, explaining
that and dietary fats are essential
to give your body energy, support
cell growth, and helping your body
absorb essential nutrients and
produce hormones.
Processed meats
The shelves are loaded with nutrition bar

options as more and more manufacturers
are jumping on this billion-dollar bandwagon
serving up both sweet and savory options.
But not all nutrition bars are good for
you. In fact, many are loaded with excess
sugar, saturated fat, and contain as many
calories as a large candy bar. Its important
to read labels and know that even some
favors of the healthiest brands are better
for your than others. The best-for-you bars
are those made with whole foods like nuts,
whole grains, and fruits. Stay within the 100200 calorie range when choosing a snack
bar, and look for a healthy serving of protein
and a low percentage of added sugar.
MicrowaveD popcorn
While air-popped popcorn can be a

tasty, fber-rich little snack, turning to
the microwaveable version is a different
story. For starters, the oil used in most
microwave popcorn that allows it to stay
stable on grocery store shelves is full of
trans fats from partially hydrogenated
oils oils deemed as no longer safe in
human food by the FDA in 2013.
As if that werent enough of a reason
to steer clear, the bags may be lined with
the synthetic chemical perfuorooctanoic
acid (PFOA), which keeps the grease
from leaking through the bag. Studies
have shown the chemical to cause
several types of cancers in animals.
Recently, a study out of UCLA linked
PFOAs to a cause of infertility in women.
SugarSweetened Beverages
Sorry bacon lovers. A review and analysis of 20 studies looking at the relationship between red meat,
processed meat, and total meat consumption found that processed meat intake defned as any
meat preserved by smoking, curing, or salting, or addition of chemical preservatives, such as bacon,
salami, sausages, hot dogs, or processed deli meats was associated with a 42 percent higher risk of
coronary heart disease and a 19 percent higher risk of diabetes.
Its not necessary to completely swear of red meat, by the way. Consumption of unprocessed red
meats did not increase risk of heart disease risk and was not signifcantly associated with a greater risk
of diabetes.
The ends of our chromosomes are

protected by little caps like the plastic
tips on shoelaces called telomeres.
Each time a cell divides, telomeres get
shorter, until eventually they are no longer
able to function. Shortened telomeres are
associated with diseases of aging, such as
diabetes, cancer, and heart disease, and
geneticists have determined that shorter
telomeres are actually associated with a
shorter lifespan.
A study published in the American
Journal of Public Health found that
consumption of sugar-sweetened beverages
such as soda were associated with
accelerated cellular aging. In fact, a daily
20-ounce serving of regular soda results in
aging an otherwise-healthy adult body by
about 4.6 additional years. MS&F
49
MAX NUTRITION
A Holiday Stack
That Loes Yo Back

BY SUSAN IRBY
TIS THE SEASON to wine, dine, and

indulge, which can wreak havoc on our
bodies. In addition to ftting in workouts
that relieve stress and keep the body toned,
be mindful about the foods consumed
during the season of joy. Here are some of
the holiday food favorites you love, including
a new recipe that will love you back:
Sweet Potatoes: Dont labor over making
that sugary sweet potato casserole, simply
bake sweet potatoes instead. Sweet
potatoes promote healthy eyes and lungs
due to their rich beta carotene content.
Plus, they help prevent cravings, an
essential during sugar season, because
they contain chromium.
Turkey: One of the most popular holiday
meal attractions, leaner protein turkey
is also high in chromium and contains
selenium which helps decrease the risks of
cancers.
Quinoa Stuffng: Bread stuffng can easily
be replaced with nutrient-loving quinoa. A
complete protein high in fber, quinoa helps
you feel satiated longer, in turn preventing
overeating.
Cranberries: Beautiful and favorful,
cranberries are for more than just sauce.
These vitamin-C flled berries help regulate
blood pressure, which comes in handy
during stressful holidays.
Green Beans and Brussels Sprouts: Toss
the old fashioned Green Bean Casserole
recipe and enjoy fresh green beans and
Brussels sprouts raw, steamed or sauted
with a drizzle of balsamic vinegar. Brussels
sprouts have cancer-inhibiting properties
and green beans are a good source of that
blood-sugar-controlling chromium.
Something New! Naturally sweet
dates are the perfect complement to
nutty coconut, sour lemon, goat cheese,
refreshing mint, and raspberry jam. Dates
promote a much needed healthy digestive
system (which can get clogged with fatladen holiday foods). Goat cheese is higher
in metabolism-boosting fats a plus during
the holidays coconut helps speed up
metabolism, and mint boasts the highest
source of rosmarinic acid, which is known to
assist with allergies and improve breathing.
Breathe easy this holiday season, and
give this recipe a try! MS&F
NUTRITIONAL
INFORMATION
Serving size:
1 caprese stack
Calories: 78
Ca
Fat: 4.0g
Fa
Saturated fat:
Sa
33.5g
CCholesterol: 3mg
SSodium: 25mg
Potassium: 8mg
Po
Carbs: 9.2g
Ca
Fiber: 1.5g
Fib
SSugars: 6.6g
Protein: 1.5g
Date Caprese Stackes
Makes 12 stacks
INGREDIENTS
12 whole pitted dates

2 ounces plain goat cheese
2 Tbs unsweetened shredded coconut
Fine zest of one large lemon
12 mint leaves
2 Tbs all-natural low sugar raspberry jam
Olive oil just enough to delicately drizzle on plate, 1-2 drops on each stack
2 peppermint candies, crushed
DIRECTIONS
1. Slice dates in half lengthwise and set aside, keeping matching halves together. In a small mixing bowl, stir goat
cheese and coconut together. Scoop teaspoon of goat cheese mixture and form into oval shaped balls. Roll edges
of goat cheese balls in lemon zest.
2. Make stack: Place 1 mint leaf on top of the cut side of one date half. Top with 1 goat cheese ball. Place 1/8
teaspoon of raspberry jam on top of goat cheese and place remaining date half on top.
3. When ready to serve, arrange Caprese Stackers on a serving platter. Drizzle lightly with olive oil and sprinkle
dates and plate lightly with crushed peppermint.
ABOUT THE AUTHOR: Susan Irby is a Certifed Fitness Nutritionist and food healer, award-winning network television and radio
personality, and the creator of The Bikini Chef brand. Visit Susan online at: thebikinichef.com, susanirby.com and bikinilifestyles.com.
Copyright Susan Irby, the Bikini Chef 2015
CO
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protein the way

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

and Vanilla Swirl
*Per serving.
exclusively distributed by:
MAX NUTRITION
STOP
Body &
FOOD
SHAMING
HOW TO ADOPT A
BALANCED APPROACH
TO DIET & NUTRITION
BY KIM MILLER AND SHANNON DOUGHERTY
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mDiet
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A balanced approach to nutrition means that you mindfully consume

the right amount of calories, macronutrients and micronutrients in
your diet. The body needs proper nutrition to function optimally as
poor nutrition can lead to disease, fatigue, infection, fogginess, poor
performance, and a host of other undesirable symptoms. While the
focus here is on food consumption, it turns out that your ability to
efectively eat the rights foods has a lot to do with mindset.
Our thoughts are far more powerful than any food we put in our body, shared
Featherleaf Dunigan, Scottsdale, Arizona based certifed holistic health coach and
RAW chef. Once we align our thoughts with what we love about ourselves, we
naturally begin to shift our awareness and make better choices about what we put
into our bodies.
Dan Stein knows all too well what its like to struggle with accepting himself and
balancing his nutritional needs for optimal health. For years he battled an eating
disorder, which at times caused him to feel debilitated and depressed. It began
committed himself to seeking knowledge

on how to properly nourish the body.
Food is fuel, said Stein. The body
needs nutrients and food to function.
Most people dont realize that their body
is burning calories even at rest.
Stein recovered from his disease and
is now an advocate for healthy, balanced
nutrition and living. He suggests to
others struggling with similar issues
to face their fear, educate themselves,
seek help, and not be afraid to lean
on others. Taking baby steps to slowly
change your habits will make a big
difference in the long run.
According to studies done by Wade,
Keski-Rahkonen and Hudson at the
American Journal of Psychiatry and
cited by the National Association of
Anorexia Nervosa and Associated
Disorders, up to 30 million people in
the United States suffer from an eating
disorder at some time in their life.
These include anorexia nervosa, bulimia
nervosa, and binge eating disorders.
This epidemic is far reaching and its
important to address these issues early
in order to effectively manage the
illness. While Steins case is
more extreme, countless
people struggle to fnd a
balance between eating
the right amounts
of food to properly
nourishing the body and
appreciating their body
exactly where it is at.
Below are four strategies
to help you develop a
healthy relationship with
food:
as an exercise addiction and when

working out 4-5 times a day didnt help
me reach my body goals, I fgured I
was eating too much. I slowly began
restricting food until eventually I was
eating between 500-800 calories a day
on average, said Stein.
Stein recalled how the disease was
lonely and all-consuming, stating that
the experience can be very dangerous
and potentially life-threatening for
people going through it. Steins family
convinced him to see a doctor and he
was diagnosed with having 20 of the 21
signs of starvation. It was at that point
that he realized he needed help and
fats, complex carbohydrates, vitamins,

nutrients and fber all aid the body in
proper functioning and promote optimal
health. Dr. Michelle May, author of Eat
What You Love, Love What You Eat:
How to Break Your Eat-Repent-Repeat
Cycle and founder of AmIHungry.com
mindful eating programs and training,
encourages people to eat fearlessly. All
foods can ft into a balanced diet using
the common-sense principles of balance,
variety, and moderation. When you
enjoy the foods you love without guilt,
youll notice that they begin to lose their
power over you and that your urge to
overeat them diminishes, said May.
Make Regular Meals a Habit

You are more likely to overeat and
binge eat when your body is deprived
QUIT
Obsessively
Counting
Calories;
instead
Focus on
Nourishing
the Body
When you set out on a

transformation journey, frst pay
attention to your body and how
it feels. Rather than thinking
about depriving the body of
food, focus on how to nourish
the body. Whole foods that
contain protein, healthy
53
of adequate nutrients. Eating a

well-balanced diet helps cravings
substantially decline, making you less
likely to feel the need to overindulge.
This starts in the morning with a healthy
breakfast. Breakfast is an opportunity to
refuel your body after not having eaten
all night long and a healthy balanced
meal can jumpstart your metabolism as
well as provide energy and focus to start
the day.
Karleen Dirmantas, professionally
trained Le Cordon Bleu chef and
competitive age group athlete currently
training for Ironman Kona, said nutrition
is an important part of her training
program, but it wasnt always that
way. Ive always been an athlete,
but in my 20s I lead a very unhealthy
lifestyle, shared Dirmantas. A selfprofessed sugar addict, she realizes the
importance of focusing on balanced
eating and said that beginning each
day with a healthy breakfast was how
she started to change her eating and
drinking habits.
There are countless, easy-to-make
choices for breakfast, including meals
such as low-fat cottage cheese with
melon and Ezekiel bread, scrambled
eggs and oatmeal, Greek yogurt with
berries and nuts, nitrate-free deli turkey
in a whole wheat pita with cheese or
quinoa, and unsweetened almond milk
and berries. Dirmantas breakfast of

choice is oatmeal, a hardboiled egg and
fruit.
Allow foods
in Moderation
When we label foods as bad or
completely off-limits, we deprive
ourselves, which often causes future
rebound effects of over indulging.
Moderation might mean eating less
overall or reducing unhealthy foods in
your diet, but it doesnt mean things are
permanently eliminated. Whitney Jones,
IFBB Fitness Pro, National Academy
of Sports Medicine certifed personal
trainer and Owner of AZ Pro Physiques
in Gilbert, Arizona, has trained countless
individuals and helped them develop
healthy lifestyles. She tells her clients its
important to be realistic with their food
options and recognize that too much
restriction sets you up for future failure.
Mentally we need to know its okay to
have food cravings and to allow treats in
moderation, said Jones.
Keep a Food Journal

After becoming familiar with how it feels
to feed the body foods that nourish
and energize, keeping a food journal
can be extremely benefcial. In addition
to tracking the food you consume,
The All-Star Line Up
Oatmeal or Quinoa
Nuts
Eggs
Start your day with a

complex carbohydrate
that wont immediately
spike your blood
sugar. Complex carbs
give you sustained
energy thoughout the
day. Oatmeal is good
for your heart and
quinoa is packed with
protein!
While higher in calories,

these protein-packed
snacks will keep you
fuller longer. Nuts
contain healthy fat,
which the body needs
for optimal functioning.
Other good options
for healthy fat include
avocados, olive oil, and
coconut oil.
Eggs are easy to

prepare, high in protein
and excellent for
building muscle. An
added bonus to eating
eggs is that you can
hard boil them and take
them on the road in a
cooler with an ice pack.
it should also include the feelings

accompanied with day-to-day living. Its
not just about identifying bad habits,
said Jones. Many people have food
allergies and sensitivities and this can be
useful in recognizing those. If you eat
something and consistently feel bloated,
lethargic, depressed, or experience
other physical ailments that could be
a sign that the food is not optimal for
nourishing your body.
Furthermore, if you restrict food and
notice a lack of energy, motivation, or
dramatically changing moods, that can
also signify your body is not getting
what it needs. In addition, keeping a
food journal helps those, especially who
are prone to over indulging, identify
how much they are actually eating, and
whether those foods have a positive
effects on the body.
Learning to adopt a healthy approach
to nutrition can take a while, especially
for individuals who have struggled
with accepting their bodies over a long
period of time. Be patient and seek out
resources who can help. There is a light
at the end of the tunnel.
If you suspect there is a chance you
might be struggling with an eating
disorder, get help by calling the National
Eating Disorders confdential hotline at
(800) 931-2237. MS&F
Try incorporating these items

into your diet to maximize
optimal nutrition.
Dark Leafy Greens
Greens are high in fber

and help keep your
digestive system in
check. Additionally, they
are flled with minerals
and nutrients. Collard
greens, kale, Swiss
chard, spinach, and
turnip greens are great in
salads or juiced.
Green Tea
If you drink sugar-flled

beverages, switching to
green tea can make a
tremendous difference
in your health and your
waistline. Green tea is
rich in polyphenols, a free
radical fghter, and has
also been said to boost
metabolism.
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M
MAX SCIENCE
The Great
Debate
CREATINE 101: SHOULD YOU USE IT
OR NOT? BY MATT COOPER, CFNC
Creatine may very well be the single
most researched and documented
supplement on the planet. Strangely
enough, it may also be the single most
controversial (legal) supplement as
well. Why is this? Its difcult to say.
Many point to the fact that myths
and facts have been blended together
in the eyes of the general public,
multiple creatine types exist, various
dosing recommendations have
been suggested, etc. Irrelevant of
the cause for this confusion, its
high time to sort through all of the
moving pieces of information and truly
assign some clarity to a unique, potent
supplement. This Creatine 101 guide will
help answer your questions and provide
you with a genuine understanding of
what creatine is, how it works, how
to use it, and whom exactly should be
using it.
WHAT IS IT?
Creatine is a metabolite that is produced

naturally by the human body. It is found
mainly in the red muscle tissue, but it
is also present in the heart and brain.
Normally, creatine is acquired through
regular dietary intake of products such
as meat and fsh, which are high in
protein. The team of scientists at Max
Muscle Sports Nutrition has long-been
on the cutting edge of creatine research.
Understanding and execution of sound
science behind creatine led the team to
believe it best to offer multiple creatine
and creatine-containing supplements,
such as Max Creatine, a crystalline
creatine monohydrate formula. Creatine
monohydrate is the most common form
in which creatine is found and is among
the most scientifcally-validated nutrients
available. In
its quest to bring
you the absolute best in nutrition,
ftness, and health, Max Muscle has
provided Max Creatine as a potent,
cost-effective solution to support your
training needs.
HOW DOES IT WORK?
Creatine is produced naturally in the

body and is used in muscle to replenish
ATP (adenosine triphosphate-energy)
stores. By supplementing with Max
Creatine Monohydrate you can super
saturate your muscles with creatine,
which in turn increases the water
content of your muscles. By increasing
the water content you also increase the
ability of the muscle to perform protein
synthesis. After exercise, an increase
in protein synthesis can often lead to
better recovery and faster muscle gain.
In the body, creatine is changed into
a molecule called phosphocreatine,

which serves as a storage reservoir for
regenerating ATP. ATP is the chemical
source of energy for muscle contraction
and quick energy.
WHAT IS IT USEFUL FOR?
Creatine has a number of intended

benefts, thus expanding the list of
potential benefciaries beyond what
was originally imagined. Everyone
from athletes to regular gym-goers
can stand to beneft from creatine
supplementation.
First and foremost, lets start with
what many know already: strength
MAX CREATINE
100% Micro-Crystalline
Creatine Monohydrate
Delivers the Efcacious
Dose of 5g Per Serving
supplementation. In spite of the massive

amounts of research available on the
matter, questions regarding safety
are still commonplace. The answer
is mostly black and white. Creatine
supplementation, in the proper doses,
is safe. That being said, there are
certain situations and dosing protocols
that one should avoid. Consumption
of creatine beyond the recommended
doses has been shown to cause
excess bloating, hydration issues,
and headaches (hydration-related).
Creatine is not recommended for
those with kidney issues or on
certain medications, according
to the Mayo Clinic. Otherwise,
creatine supplementation is safe
and effective. Always ask your
family physician before taking
any new supplement.
HOW IS IT
TAKEN?
building. According to a multitude of

studies, including research performed
by the San Francisco-based Genentech,
creatine results in the production of
phosphocreatine, which heightens ones
ability to perform short-duration, intense
exercise. Furthermore, the International
Journal of Sports Medicine has observed
that various quick-twitch muscle fberdemanding sports, such as sprinting and
high jump, are improved in conjunction
with creatine supplementation. Creatine
also has repeatedly demonstrated
research-backed improvements in
muscle gain. While studies showing
isolated creatine supplementation
affecting muscle growth are far from

bulletproof, it would seem as if it acts as
a catalyst, exacerbating muscle growth
in those who are on a strength-training
regimen.
While far from being a settled science,
some studies do show benefts in mental
acuity in association with creatine
supplementation. Perhaps some of
the most surprising benefts to those
unaware, is that creatine has been
shown to have a positive effect on heart
health. According to the Mayo Clinic,
in those with chronic heart disease, it
increases heart muscle strength and
assists with endurance. Many with
heart failure have low natural creatine
levels; proper creatine supplementation
can correct this imbalance. This should
intuitively make sense, as the heart
itself is a muscle.
IS CREATINE SAFE?
This is the question that serves as

a sort of controversy with creatine
Creatine is generally
consumed in daily 5g
increments. While
many still recommend
a loading phase
for creatine, which
involves taking as high
as four to six times
the standard daily dose,
this research is largely
outdated science. Though it
may potentially serve as a catalyst
for creatine-induced results, it is not
necessary, and also will save you money
in the long run.
Additionally, this could cause
unwanted bloating in certain people.
While there are studies showing equal
beneft in pre and post-exercise creatine
supplementation, just be sure to ideally
time your creatine intake with some
carbohydrates for added absorption.
Ideally this is done close to your training
session, when your body is most
naturally insulin-sensitive.
CAN WOMEN USE IT?
While many supplements can be

considered something of a genderdependent variety, creatine is not one of
them. Women can beneft from creatine,
just as men can. Creatine works in the
body for women the same way it does
for men. While dosing recommendations
are not as prevalent, women looking
to beneft from creatine should utilize
somewhere between 3-5g, daily.
MS&F
57
MAX SCIENCE
SCIENCE PULSE
Te latest news on the power of key supplements to boost

sports performance and safeguard your health.
BY PHIL HARVEY, PHD, RD, FISSN, FACN
Study Shows HMB

Benefcial for
Endurance
Athletes
There are a limited number of studies that verify the
effcacy of beta-hydroxy-beta-methylbutyric acid (HMB)

intake over a longer time period among endurance
athletes. For this reason, researchers at the University
of Toronto, Canada set out to study the effect of HMB
supplementation on physical capacity, body composition,
and levels of biochemical markers. Sixteen elite male
rowers were administered a 12-week HMB supplementation
(31 gHMB per day) vs. placebo administration (PLA) in
a randomized, placebo controlled, double-blind crossover
study. Over the course of the experiment, aerobic and
anaerobic capacity were determined, while analyses
were conducted on body composition, levels of creatine
kinase, lactate dehydrogenase, testosterone, cortisol,
and the T/C ratio. Following HMB supplementation, both
aerobic and anaerobic functions improved. In turn, at
the ventilatory threshold, a longer time was required to
reach this point, while threshold load and threshold heart
rate increased. After HMB supplementation, fat mass
decreased. No differences were observed in any of the
blood markers tested. Researchers concluded that HMB
intake in endurance training has an advantageous effect on
the increase in aerobic capacity, increase in peak anaerobic
power and the reduction of fat mass. (Durkalec-Michalski
K, Jeszka J. J Int Soc Sports Nutr. 2015 Jul 30;12:31).
MMSN Featured Product: MaxxTOR
THE
VERDICT IS IN
Based on the current available objective literature, the conclusions of the
International Society of Sports Nutrition (ISSN) on Beta-Alanine (BA) are as

follows:
1. Four weeks of BA (4-6g daily) signifcantly augments muscle carnosine
concentrations, thereby acting as an intracellular pH bufer.
2. BA supplementation appears to be safe in healthy populations at
recommended doses.
3. The only reported side efect is paraesthesia (tingling), but this can be
eliminated by using divided lower doses (1.6g) or using a sustained-release
formula.
4. Daily supplementation with 4-6g of BA for at least 2 to 4 weeks has been
shown to improve exercise performance, with more pronounced efects in
open end-point tasks/time trials lasting 1 to 4 min in duration.
5. BA attenuates neuromuscular fatigue, particularly in older subjects, and
preliminary evidence indicates that BA may improve tactical performance.
6. Combining BA with other single or multi-ingredient supplements may be
advantageous when supplementation of BA is high enough (4-6g daily) and
long enough (min 4 weeks).
7. More research is needed to determine the efects of BA on strength,
endurance performance beyond 25 min in duration, and other healthrelated benefts associated with carnosine.
(Trexler ET, Smith-Ryan AE, Stout JR, et al. J Int Soc Sports Nutr. 2015 Jul
15;12:30).
MMSN Featured Product: Max CarnoSyn
More Reasons To Get

Your Omega-3s
Researchers at Poznan University of Life Sciences, Poland set out to study

the effects of short-term omega-3 polyunsaturated fatty acids (N-3 PUFA)
supplementation on neuromuscular function and physical performance
in well-trained male athletes. Subjects completed a randomized,
placebo-controlled, parallel-design study. At baseline, a blood sample
was collected, and maximal voluntary isometric contractions (MVC)
with electromyography (EMG) along with various Wingate tests were
performed. Participants were then randomly assigned to receive an
N-3 PUFA or placebo for 21 days after which baseline testing was
repeated. Results showed plasma EPA was higher on N-3 PUFA
than the placebo. N-3 PUFA supplementation had an unclear effect
on MVC force but increased vastus lateralis EMG by 20 percent vs.
placebo (very likely benefcial). N-3 PUFA supplementation reduced
Wingate percent power drop by 4.76 percent vs. placebo (very
likely benefcial). Research concluded that N-3 PUFA supplementation
improved peripheral neuromuscular function, reduced fatigue and
improved aspects of sports performance. (Lewis EJ, Radonic PW,
Wolever TM, Wells GD. J Int Soc Sports Nutr. 2015 Jun 18;12:28).
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PRO TRAINING
THE FIT
LIFESTYLE
ITS A WAY OF LIFE,
NOT A LIFE SENTENCE!
BY PETE CICCONE, CSCS, IFBB PRO
IF LOVING YOUR BODY is a

crime, than Im as guilty as anyone.
My assumption is, if youre reading
this article, then youre also likely as
guilty as me or youre thinking about
committing to this life of crime.
Truth be told, it is exactly our
RESPONSIBILITY and at the same time a
PRIVILEGE to be able to invest our time
and resources into preserving and even
promoting our functional health, and our
emotional well-being. Weve learned from
the mistakes of previous generations that
it is OUR DUTY to exemplify and, yes, to
celebrate the lifestyle we embrace what
we call our Fitness Way of Life.
Living as active, vigorous, healthseeking individuals, we make choices
daily regarding our own health status and
the path toward improved, if not optimal
health and well-being. These choices
identify conscious paths of action,
including how we fuel our bodies, and
how we work and rest our bodies and
minds to maximize our productivity and
quality of life.
The conscious decision to take actions
that refect a love and appreciation for
our bodies carry with it implications that
fall within four specifc realms:
Stay hydrated by consuming suffcient

water. Baseline recommendations for
healthy people fall somewhere between
gallon to 1 gallon per day. As healthseeking, active individuals, up to 25
percent or even 50 percent more is
recommended.
2. EXERCISE: Use it or lose it.

Forty-fve to 60 minutes of exercise
at least 5 times per week, including a
balance between resistance training and
aerobic, or cardiovascular training, is
recommended for healthy individuals.
Keep in mind that the body is the most
Photo by Brett Seeley
3. SLEEP/REST: Most experts agree

that somewhere between 6-8 hours
per night is necessary to maintain
optimal health and function. But sleep
requirements have been shown to be
very individualized. By monitoring your
own sleep patterns and how they impact
your energy, performance and mood,
youll be able to determine how much
sleep is best for you.
4. MINDSET: Perspective is
1. FUEL: We are what we eat, and the

choices we make each day regarding
what we put on our plates and into our
mouths have a cumulative impact on our
quality of life. I may sound clich, but
living lean and loving your body includes
making choices to get the most out of
your food choices. Simple rules include
the following:
Avoid excessive consumption of sugars
and refned carbs. Research continues to
reveal a correlation between the ongoing
consumption of these First-World evils
and real-world banes such as obesity,
diabetes, heart-disease, and even cancer.
incredibly adaptive machine there is, and

will adjust to ever increasing levels of
healthy stress, such as resistance training
and moderate-to-high intensity aerobic
activity. So feel free to pump that iron
and follow a progressive-resistance
program. Youll get stronger with each
and every session! And as the weights
seem lighter, go heavier!
Pete Ciccone, CSCS, IFBB Pro, is a professional

trainer, physique specialist and prep coach
in the Southern California region. He's a
published industry consultant and a respected
authority in Sports Nutrition & Exercise.
www.619muscle.com
everything. The key is to place high value

on your health and well-being, develop
a plan for success, and have no shame
sticking to it! Repeated, conscious work
toward your goals will eventually lead
to success; the self-fulflling prophecy of
positive mindset.
A wise person once said, You owe it
not only to yourself, but to those around
you, to take care of YOU. First of all,
if YOU dont do it, who else will? And
secondly, if you dont take care of YOU
frst, how can you contribute to those
around you?
So, Love Your Body! And feel good
about it! MS&F
1
5
fuell
per serving
A Fitter, Leaner YOU!

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WHAT'S HOT?
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BEST PROTEIN EVER
MaxPro ELITE improves on

Max Muscle's MaxPro formula
and contains the perfect ratios
of whey protein isolate, whey
protein concentrate, potassium
caseinate and micellar casein
for muscle protein synthesis and
overall sports performance. This
advanced formula features 30g
of protein, 6.6 grams of BCAAs,
4.4 grams of glutamine and zero
fat. Four favors (including two
holiday ones in 1-lb. packages
while supplies last) are available
in stores now. More favors
coming soon!
PURE PRO
GO PRO
Pro BCAA is your pre- and post- workout supplement. Pre-workout,

it supports the energy fuels needed for high intensity and endurance
workouts. Post-workout, it functions to support rapid recovery, muscle
anabolism and anti-catabolic effects. This already great product now
comes in four new favors: Strawberry Lemonade, Grape, Lime and
Fruit Punch.
Max Pure Whey provides the

purest and highest quality whey protein
concentrate (WPC) to fuel your body on
a daily basis. Max Pure Whey contains
100 percent pure WPC along with all the
essential and non-essential amino acids.
It is also naturally rich in glutamine and
BCAAs. Max Pure Whey can easily be
incorporated into your daily routine: before
exercise, during exercise, after exercise,
in between-meals and at bedtime. This
continuous fow of calories and protein
helps to saturate your muscles with fuel and
amino acids for optimal protein synthesis
and recovery. Available in delicious
and satisfying Vanilla, Chocolate and
Strawberry Banana favors. COMING
SOON to a Max Muscle store near you.
Naturliga Protein is a new and

exciting all-natural, 100 percent plant-based
vegetarian protein providing a pure and
high quality pea protein isolate that delivers
16 grams of protein, 9 grams of fber, 2.6
grams of naturally occurring BCAAs, and
2.7 grams of naturally occurring glutamine
per serving. Naturliga is dairy and soy free,
gluten free, cholesterol free, non-GMO,
and made with all natural favors and
contains no artifcial colors. It is easily
digested, hypoallergenic and perfect for
vegans/vegetarians or anyone looking for
a great-tasting and satisfying protein shake.
Available in delicious Vanilla and Chocolate
favors.
VEGAN FRIENDLY
NEW EMERGE
Max Muscle's popular emerge body

slenderizing drink mix now comes in 16
delicious favors. The newest arrivals are
Fruit Punch and Key Lime Pie. Emerge
contains clinically proven weight loss
ingredients to suppress appetite, provide
maximum calorie burning specifcally
from fat, increase energy and elevate
the bodys metabolism. Stop by and try
a free sample at your local Max Muscle
store today!
READ THIS!
To Get The Most out of your protein drink.
Lose Weight Now!

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

Egg Whites? Imagine a protein drink
that you can make taste like anything
you want, any time you want. Chocolate,
Vanilla, Ice Coffee, or just Orange Juice.
You name it! You are only limited by your
own imagination. Our All Natural, 100%
Pure Liquid Egg Whites are pasteurized,
Salmonella tested, USDA & Kosher
approved. Best of all, they are double
fltered to have the smooth consistency
of milk. You can literally take one cup of
our egg whites, and make the fuffest
omelet you have ever had. OR, take one
cup of our liquid egg whites, and add
some sugar free chocolate syrup, and
you would not know its not chocolate
milk. YES REALLY!
One 8-ounce cup of our liquid egg whites
supplies 26 grams of Pure protein, with
only 2 carbs., No Fat, No Cholesterol,
and only 120 calories. The worlds best
protein for losing or managing weight,
and for building muscle. Its also a great
protein for kids and adults with health
issues who dont get enough protein.
NOTE that this is not a supplement,
its a Real, All Natural FOOD.
How much protein should you
consume in a day? The average Active
person requires approximately 1 gram
of protein per pound of lean body weight
per day. Protein is the building block
for muscle growth as well as helping in
the battle against body fat. Liquid Egg
Whites are the perfect source of protein,
for Gastric bypass patients, athletes,
World Class Bodybuilders and everyone
in between!
How often do you use our Liquid Egg
Whites? We recommend a minimum of
t w i ce a da y.
I d e a l l y, a s
soon as you
get up in the
morning,
and just before
bedtime.
For optimal
results keep
an extra bottle
of Liquid Egg
Whites at work for Children!
to enjoy their benefts
throughout the day!
Why take Liquid Egg Whites before
bedtime? Fitness enthusiasts have
known for decades that if you dont put
protein into your body before you go to
bed, your body will run out of protein
in the middle of the night. Once your
body digests all of its available proteins,
your body thinks it is starving itself.
To protect you, your body shuts down
and starts storing your own fat cells.
Your blood sugar still needs protein to
keep you going, so it starts consuming
the only protein source available at 3
am, your own muscle mass. Basically,
you are storing fat and eating muscle.
By drinking a high protein drink with
Pure Liquid Egg Whites just before you
go to bed, the egg protein will support
muscle growth for up to 4 to 5 hours.
Now the process is reversed for most of
your sleep time. Rather than storing fat
and eating muscle, the protein from the
Liquid Egg Whites, is allowing your body
to burn the fat at its normal rate while
building on the muscle. You will get
better nights sleep, and wake up more
alert and refreshed, and not as hungry in
the morning.
Perfect
Protein
100 % Guaranteed
Will stay good refrigerated
for 90 to 120 days, and can
be frozen indefnitely.
Chris LaCascia accomplished his amazing transformation
of losing 130lbs in only 9 months by drinking Liquid
Egg White Protein Shakes for 3 of his 6 daily meals.
order online or by phone
Pump Fits Both Half-Gallon

And Gallon Bottle!
For A Perfect Measurement 1 Pump Equals:
1 Ounce 1 Whole Egg
1.25 Egg Whites 3.25g of Protein
WWW.EGGWHITESINT.cOm 877-EGG-WHITES
RedMeshHat_WhiteLogo
go
BlkHat_PinkLogo
BlkHat_YllwLogo
BlkHat_GreenLogo
BlkHat_BlueLogo
BlkHat_WhtLogoSide
If your local Max store isn't carrying them, get them at www.maxmuscle.com
LightBlue T_QualityScript
Pink T_Distressed
Gray Tank
Turquoise T_Distressed
BlackAthlete T_WhiteMM
Gray T_DistressedM
Green T_QualityScript
Red T_NutritionLogo
BrownT_Distressed
Pink Tank
If your local Max store isn't carrying them, or to see the full selection go to www.maxmuscle.com
WHERES YOUR
A Max Muscle Certified Nutrition Coach Will Get You There
SET A GOAL
STEP
01
MAKE A PLAN
STEP
02
GET RESULTS
STEP
03
A "Nutrition Evaluation" at Max Muscle Sports Nutrition means a

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

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

in your overall plan
FREE NUTRITION CONSULTATION

with a Certified Fitness Nutrition Coach
SCHEDULE YOUR APPOINTMENT TODAY!
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
!
W
O
N
S
E
R
O
T
S
IN
The Best Got Better

3 0g Pr o t ei n*
6. 6g B CAAs*
4.4g G l ut am in e*
S ug a r FR EE
Fa t FR EE
G lu ten F RE E
*per serving.
Find us on:
TAKE THE TEST at
MAXFITNESSAGE.COM
M

November/december 2015 Issue Max Sports & Fitness Magazine

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FREE CREATINE & VIT-ACELL pgs.

FREE ISSUE! Compliments of:

Life's too short

TEAM MAX ATHLETE

TEAM MAX ATHLETE

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emerge, the New Weight Loss Sensation taking

with PURCHASE OF emerge!

16 Bye Bye Funk

20 We Love Our Bodies!

26 All About Balance

ACE expert explains how

30 For the Love of Mobility

36 New Body/New Mind

soldier/trainer shows that

52 Change Your Mindset

42 Best Face Forward

44 Holiday Gift Guide

47 These, Not Those!

Want to make something

the myths surrounding

FREE ISSUE! Compliments of:

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Now Available in Fruit Punch and Key Lime Pie!

emerge is now available in 16 awesome flavors!

I FEEL LIKE this is one of

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Copy Editor Tariq Ahmad

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