October 2011 Max Magazine

2011
MAXFORM
CHAMP
DON DONA
IS A NEW MAN
FREE! Compl iments of:
THE
SCOOP
ON
SUCRALOSE
(Is it safe?)
pg. 51
OCTOBER 2011 www.maxmuscle.com
AWESOME
OATMEAL
Taste-Great Tips
Hardcore
Moves
To Get
Amazing
Legs
pg. 26
5
FEEL GREAT
IN YOUR SKIN
POST-WEIGHT
LOSS ANSWERS
pg. 44
GET A
BETTER
PUMP!
pg. 58
WAYS
TO DEAL
WITH PAIN
23
MAX MUSCLE Customers get results!
Check out the
2011 MaxFormation Top 25!
See their stories and more online at
maxmuscle.com!
With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
with a MAX MUSCLE
Customized Nutrition Plan
The gym is full of people who work out every single day
and are still not meeting their goals. The most
important part that is often overlooked
is proper nutrition.
A MAX MUSCLE customized nutrition
plan is the only proven way to get results
every time. A Certified Fitness Nutrition
Coach will tailor the right plan
specifically for you. At MAX MUSCLE, you will
be able to benefit from the knowledge of our team of
experts. Visit a MAX MUSCLE store and get started
today. At MAX MUSCLE, our goal is getting you results.
Deanne lost 36 lbs!
Charles lost 64 lbs!
Erin lost 55 lbs!
2 WWW.MAXMUSCLE.COM OCTOBER 2011
30
Hush That Voice

Our overbearing and at
times, overly protective,
inner critic could be keep-
ing us from achieving our
tness goals. Here's how
to control it.
32
Aesthetics Workout
Guys: don't just focus on
your pecs and arms. Here
are some tips and three
different workouts to help
you become an "X" man.
IMAGE
36
Smile Pretty
A teeth whitening proc-
edure that will have you
ashing a toothy grin.
38 Support It!
Fight back with products for
purchase that contribute to
one of women's greatest
enemies: breast cancer.
CTBER 2011 lSSUE 155
26
32
CONTENTS
HEALTH
18 Be Pain Free
If you suffer from chronic
pain, then you know how
debilitating and sometimes
depressing it can be. Here
are 23 ways to deal with
chronic pain...naturally!
COVER STORY
22 MaxForm Champ
Don Dona lost just over
108 pounds and 18 percent
body fat during Max
Muscle's MaxForm 2011
contest. Find out how.
FITNESS
26
Best Legs Workout

Max Muscle's Best Legs in
America winner reveals a
hardcore workout to blast
your legs. Are you ready?
22
18
40 Fall Fun
New products coming this
fall to make you beautiful.
42 Gear Up
Products every guy
should have to be a
stud at the gym.
44 Saggy Skin
If you've lost a lot of weight,
you might be dealing with
saggy, baggy skin. Here are
some helpful solutions.
NUTRITION
46 Bikini Kitchen
Fall is in the air and
this delicious squash
soup is a must!
48 Yummy Oatmeal
Oatmeal provides complex
carbs and is a staple in a
healthy diet. Here are some
ways to perk up this classic
breakfast.
3 OCTOBER 2011 WWW.MAXMUSCLE.COM
COVER STORIES
Cover Photography:
Bruno, www.snapthepicture.com
Model: Don Dona,
Max Muscle's 2011 MaxForm
Life Challenge Champion
Make-up: Kaia Bellanca
www.KaiaBellanca.com
Check us out
online at
maxsportsandtness.com
48
46
51 Sugar Sweet & Safe
Articial sweeteners
have gotten a bad
rap, but you shouldn't
fear sucralose.
We dug deep to nd out
if it is safe ... and it is.
CUTTING EDGE
56 Liquid Nutrition
Max Muscle has an exciting
line up of liquid vitamin
supplements. Find out which
one best suits your needs.
COLUMNS
14 Forever Young
28 Better Life
58 Ask Dr. Harvey
For more information or to find the store nearest you, visit us online at
maxmuscle.com
with the Best in Concentrated
Liquid Nutrition!
VIT-ACELL Anti-Oxidant formula
gives you a high potency, great
tasting way to get your daily
nutrition. VIT-ACELL Anti-Oxidant
provides 100% or more of the
Daily Value of 13 essential vitamins
and over 60 major, trace and
ultra-trace minerals, beneficial
anti-oxidants and other key
nutraceuticals. This formula provides
you everything you need to support
athletic performance, muscle growth
and recovery, as well as great
overall health.
For that extra punch, VIT-ACELL
Anti-Oxidant contains a combina-
tion of healthy fruit concentrates
and extracts with each fruit
contributing its own unique blend
of powerful anti-oxidants and
beneficial phytonutrients for overall
health and immune support.
AVAILABLE EXCLUSIVELY AT:
2011
MAXFORM
CHAMP
DON DONA
IS A NEW MAN
THE
SCOOP
ON
SUCRALOSE
(Is it safe?)
pg. 51
OCTOBER 2011 www.maxmuscle.com
AWESOME
OATMEAL
Taste-Great Tips
Hardcore
Moves
To Get
Amazing
Legs
pg. 26
5
FEEL GREAT
IN YOUR SKIN
POST-WEIGHT
LOSS ANSWERS
pg. 44
GET A
BETTER
PUMP!
pg. 58
WAYS
TO DEAL
WITH PAIN
23
Having a difficult time

getting all your nutrients?
Try one of Max Muscle' s
Vit-Acell liquid vita mins!
56
IN EVERY ISSUE
4 Editors Note
8 President's
Point
10 Contributors
12 Feedback
16 Health Update
62 Hot Picks
IF I COULD gure
out exactly why we
often hold ourselves
back from achieving
what we dream of
doing and being, I
would be a billionaire.
We are our own worst
enemies at times.
Whether it's health,
tness or career goals,
many of us want to
make changes, but we
sabotage our efforts,
we get lost, we fail.
But not Don Dona, this month's cover model and winner of
Max Muscle's 2011 MaxForm Life Challenge. He may have
fallen short of his goals before through failed attempts at
achieving his New Year's resolutions, but this time, he took the
bull by the horns. And he nally did it. But he couldn't have
done it without getting the right knowledge.
Knowledge is power. If you don't know how to achieve
something, you certainly will never achieve it. You may have
a dream, a goal, an idea, but if you don't have a map of how
to get there, then you may as well keep on dreaming. How
rewarding is that? Not very.
At 45, Don found the knowledge he needed from the experts
at Max Muscle Sports Nutrition. As a result, he lost just over
108 pounds, a foot and a half (18.5 inches) in his waist and
more than 18 percent body fat. He is thinner today than he was
his senior year in high school!
Don's results are beyond astonishing and inspiring. He
nally lost weight the right way with a proper diet of nutritious
foods and helpful supplements, as well as a dedicated workout
regimen. Now he's sporting a chiseled physique and a whole
new outlook on life. To him, anything is possible. So when he
hears overweight people giving all the excuses that he used to
give, he may "get it," but it still blows his mind because now
he's tasted the good life. He's ditched his oversized T-shirts
and gym shorts, the negative self-esteem and depression. Ask
anyone who knows him and the two biggest words they use to
describe him is "happy" and "condent." Read more about his
MaxFormation journey on pages 22-25.
If you are struggling with weight loss, this issue is a must
read from cover to cover. We have literally packed these pages
with tons of information to help you on your road to success.
Just go for it. And don't look back.
Until next time,
LaRue Novick is Editor in Chief and Creative Director
of MS&F Magazine. E-mail her at editor@maxmuscle.com.
L
a
R
ue N
ovick
GO TO MAXMUSCLE.COM TO FIND A STORE NEAR YOU!
Available Exclusively at:
Your Solid
Nutritional
Foundation
2TX is Amazing... I have more strength, more
energy, more endurance and more drive!
If you're a man over 40, you've got to try
2TX TODAY!*
50 Year Old Chris Johnston,
VP of University Development, 2TX Advocate
BEFORE AFTER
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
*Chris Johnston's results are not typical. Chris used 2TX as part of a comprehensive nutrition program
that included healthy eating and exercise.
OFFICIAL PRODUCT OF THE $25K MAXFORMATION
LIFE CHALLENGE. BE GREAT!
With over 150 stores nationwide, its easy to find a store near you!
For more information, visit us online at:
www.maxmuscle.com
Don Dona
2011 MAXFORMATION CHAMPION
ADVANCED FAT BURNING
(For Experienced Athletes, Lifters, Trainers ONLY)
MENS MUSCLE BUILDING
NON-STIMULANT WEIGHT LOSS
ENDURANCE
**
**
BUY CLEANSE & LEAN
AND MAX CLA 180 CT.,
GET QUADRA CUTS
THYROID
BUY ENDUROMAX &
XTINGUISHER,
GET MAX ACM
** **
BUY 2TX &
MAX NITRO 2,
GET MAX ZMA
BUY QUADRA CUTS COMPETITION
AND QUADRA CUTS EXTREME,
GET QUADRA CUTS
NIGHT TIME
**
Get Started TODAY at www.maxmuscle.com
**See store for details. Cannot be combined with Frequent Buyer Points or any other offers. Must present coupon at time of purchase. All offers expire December 31, 2011.
2011 MaxForm Life Challenge Champion Don Dona lost 108 lbs. and 19% bodyfat.
Now it's your turn. Get started early this year! Read on and check out the specials on
the Max Muscle supplements that will help you get on your way to a new you!
Be Great
Sean Greene is president of Max Muscle
and executive editor of Max Sports & Fitness Magazine.
E-mail him at sean@maxmuscle.com
Publisher Joe Wells Enterprises, Inc.
Executive Editor Sean Greene
Editor-in-Chief/Creative Director LaRue Novick
Science Editor Phil Harvey, PhD, RD, FACN
Copy Proofreader Tariq Ahmad
Max Sports & Fitness Magazine
210 W. Taft Avenue
City of Orange, CA 92865
(714) 456-0700
www.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 rst consult with a qualied physician.
Max Muscle is not responsible for advertiser claims. Joe Wells
Enterprises, Inc. and Max Muscle do not promote or endorse the
use of steroids or other illegal substances. For more information
concerning diet and nutrition, recalled products, steroids and other
related products and issues, please visit the Federal Food and Drug
Administrations Web site at www.fda.gov.
We reserve the right to refuse advertising without explanation.
Contributing Photographers
Lisa Maiorana Abby Hoeffner Maria Adelus
Linda Hepler Joe Wells Lisa Moretti
Ali Van Heusen Lisa Robins Susan Irby
Alissa Carpio Patrick Cunningham
Bruno Gregg Evans Paul Colletti
James Patrick Jen Venegas Steven Trujillo
Advisory Board
Contributing Writers
Rand McClain, DO Ron Higuera, DC, MS, ART
John Platero, CPT, RTSM Robert Goldman, DO, PhD
Gary Brazina, MD, FACS Charles Poliquin, BS, MS
BE GREAT
Our 2011 MaxForm Life Chal-
lenge Champion, Don Dona,
headlines Max Muscles new
campaign and 4th quarter
promotion: Be Great. Don lost
nearly 110 pounds and close
to 20 percent body fat and ex-
emplies what it means to Be
Great. Being Great isnt about
being the best. Its about be-
ing the best YOU can be. For
the 4th quarter promotion,
we are featuring some great
stacks that include free prod-
uct that can help you on your
way to becoming Great.
GET A HEAD START
The $25,000 MaxForm Life Challenge ofcially kicks off in December,
but for those who want to get a head start, listen up. We have begun
a 12-Week MaxForm Challenge, the winner of which will receive
$5,000. If you want to start early for the $25,000 Life Challenge, then
enter the 12-Week Challenge. To do that, head to Max Muscle and
get started on a customized nutrition plan created by a Certied
Fitness Nutrition Coach at your local Max Muscle store. This
automatically enters you in the $25,000 Life Challenge. Check with
your local store or visit maxmuscle.com for more information.
TWENTY DOLLAR SALE
For the month of October, you can get four great MMSN products
for only $20 to commemorate Max Muscles 20th-year anniversary.
Quadra Cuts Thyroid, Max Joint Relief, Max Kre-Alkalyn and Max
ZMA are all on sale for $20 this month only, so hurry in and take
advantage of these great prices.
NEW PRODUCTS
PowerMax 1000 is Max Muscles newest Anabolic Weight Gainer
that tastes fantastic and delivers a whopping 53 grams of high
quality protein per serving. If youre a hard gainer or trying to put on
some quality muscle mass, then get to a Max Muscle store today
and ask for a FREE sample of PowerMax 1000. Pro 360 by Athletes
Choice is a great-tasting performance nutrition shake designed for
young athletes. Pro 360 contains no substances that are banned,
meets all guidelines for youth and amateur sport and is all natural. If
you have an aspiring athlete in the family, then you need to hurry in
to your local Max Muscle store and try a FREE sample of Pro 360.
Its also available at nationalfootballacademies.com.
QUADRA CUTS
Maria Adelus, last years MaxForm Life Challenge winner, completely
reshaped her body with the help of Quadra Cuts Extreme and
Quadra Cuts Night-Time. If youve seen the before and after photos
of her, then you know what Im talking about. To help other ladies
out there do what Maria did, were giving you Quadra Cuts Night-
time at 50 percent off its regular price when you purchase Quadra
Cuts Extreme. Look for the money saving coupon in this issue!
GRIDIRON GAME
If you havent entered the Gridiron Game and you are a football
fan, then go to maxmuscle.com and sign up today. Play each week
for your chance to win a $100 gift card good on any MMSN brand
products.
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**See store for details. Cannot be combined with Frequent Buyer Points or any other offers.
Must present coupon at time of purchase.
SAVE
ON YOUR PURCHASE OF
NITRO 2, NITRIC OXIDE MODULATOR
**
IN-STORE ONLY COUPON. EXPIRES OCTOBER 31, 2011
Lisa Maiorana has been a
features and beauty contributor for
MS&F since 2006. Her work has also
been published in Romantic Homes
and Parenting OC magazines. Full of
personality, she takes on each new
writing experience like an artist with a
paintbrush. She loves to be creative
and has a air for the imaginative. In
her spare time, she loves to research
fashion trends and work out.

Patrick Cunningham, CFNS,
CPT is a certied sports nutritionist and
certied personal trainer who specializes
in the healthy integration of nutrition and
exercise. He is the store manager and
certied tness nutrition coach at the
Pearl District Max Muscle in Portland,
Oregon. He is an active member of the
National Strength and Conditioning
Association, a writer, motivational speaker
and tness expert. For more information,
visit www.maxmusclepearl.com.
Ali Van Heusen is a mom raising
two daughters, a Certied Sports
Nutrition Specialist and she helps her
husband, Billy, run their two Max Muscle
stores in the Denver, Colorado area. Ali
has a background in science and loves
spending time digging through medical
research for the articles she writes. In her
spare time, she helps raise funds for the
Mile High Down Syndrome Association
and the Global Down Syndrome
Foundation. Her daughter Mila, who loves
music, swimming and her dogs, just
happens to have Down Syndrome.
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maxmuscle.com
Max Muscle Sports Nutrition (MMSN), is
pleosed lo lnlroduce L*lC/ lor odulls lo help
susloln moxlmum llver deloxlllcollon ond
prolecllve loclors. L*lC/ conlolns 20 speclllc
ond hlghly concenlroled herbs ond nulroceullcals
lo modulole lhe lwo moln deloxlllcollon
enzyme syslems ln lhe llver, known os lhe
Phose l ond Phose ll polhwoys. L*lC/ olso
contains important liver antioxidants and
nulrlenls lo nourlsh lhe llver lor opllmol luncllon.
KEY FEATURES
* Promotes Lver Phose ond Phose
DetoIcoton 5ystems.[
* Provdes Mutrents For Bolonced
DetoIcoton.[
* Antodont Protecton.[
* Advonced ond Comprehensve
Formulo.
Lisa Robins is a tness expert, writer
and mom. She hopes to inspire women
through the tness articles she writes and
through tness training. She often is a role
model and mentor to moms in search of
nding their inner strength through the
power of tness and health. Her passion
and knowledge for tness, combined with
her bachelors degree in journalism and
public relations, has made her a natural
t to pen articles and workouts for tness
and health publications.
Marketed exclusively by
For Wholesale Inquiries
call 1.800.447.4795
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NOW
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in 2 sizes!
RECOVER
QUICKER!
pg. 58
TEEN
ATHLETES
pg. 34
IMPROVE
YOUR GAME
SEPTEMBER 2011 www.maxmuscle.com
HEALTH
ISSUES
FACING
OUR
YOUTH
TODAY
pg. 16
5 NUTRITION
FOR KIDS
Easy-to-follow tips
THE PRICE
OF VANITY
BODY FOCUS:
TEENS & COSMETIC SURGERY
What Parents
Should Know
pg. 52
FAST
& FIT
ATHLETES &
SUPPLEMENTS
MAX
MUSCLE
I found so much helpful
information for my kids
in the last issue you put
out. My daughter, who
plays soccer, tried the
workout you suggested
and really liked it.
Thank you!
Rebecca Gleaves
Forney, Texas
DOUBLE THE HELP
I would like to thank Max Muscle McCormick Ranch
(Scottsdale, Arizona) and Max Muscle Orangecrest
(Riverside, Calif.) for all the support throughout my
competition prep. I competed in my rst NPC gure
competition on May 28 in Culver City, Calif. Before
starting my prep, I was at 18 percent body fat and
I weighed 116 pounds. Throughout my journey, I
received support from two Max Muscle owners. Garrett
Gray in Scottsdale helped me with my nutritional
supplementation, and Austin Browne of Orangecrest
helped design and change my diet leading up to my
show. I stepped on stage at 107 pounds and 9 percent
body fat just 9 weeks after starting my training. Without
Austins help, I would have struggled getting to this
point. He changed it up when I hit a plateau and was
right with me until I stepped on stage. I looked better
than I have ever looked in my entire life. I am lucky to
have such a great support system, with two Max Muscle
owners behind my success. I dont know what I would
have done without them. As I progress into my next competitions, I know my Max Muscles and
my own muscles will be with me the whole way. Supplements I use from Max Muscle: MaxPro
Banana Protein, Max CLA, Max Liqui-Carn, MaxPro BCAA and Max ZMA.
Allie Downs, 27
Scottsdale, Arizona
MAX SUPER KID
Jason Kaplan from Stockton, Calif. is like any other
typical 9-year-old boy. He loves football (San Diego
Chargers), basketball (Los Angeles Lakers), video games
and teasing his younger brother. He likes and excels at
school (he's even a straight A student), but still thinks
its cool to pretend he doesnt.
Jason is also very humble and soft spoken. He rarely
talks about his extracurricular activities with classmates
and friends. The fact is, Jason has been training at West
Coast Martial Arts in Stockton since he was 4 years old.
He studies Tae Kwon Do, Muay Thai (Thai Kickboxing),
Jiu Jitsu and Escrima (Philippine Stick Fighting) under
KJN Randy Ott and BSBN Eunice Jackson. This month,
Jason will test for his adult level rst-degree black belt.
He also competes at a regional, state and national level
in sport karate.
Jason trains six days a week. He is a veteran of
more than 100 tournaments and has won multiple
championships including the 2009 and 2010 Golden
State Karate Association Championship for traditional
forms and for sparring.
Jason performs as part of the West Coast Martial Arts Demonstration Team with his best
friend and training partner, EJ. The team has performed in front of thousands of people at half-
time shows for NCAA Basketball Games, Arena Football Games, Movie Premiers and numerous
cultural festivals.
A large component of Jason's black-belt testing process is the development of a performance diet.
Jason must document and journal all facets of his diet and eat meals designed to help withstand
the demands of a very difcult training regimen and a vigorous testing process. Jason uses High 5
Protein as part of a fruit smoothie every morning before school and Max Lean protein as a pre-
training supplement. His performance level, focus and energy in training are evident in his results.
Surely, he is still a little boy and will occasionally splurge on foods that little boys love. But he is
disciplined enough to know that he needs to eat like a champion if he intends to perform like one.
The stated purpose of West Coast World Martial Arts Association is to strive for a Commitment
to constant, never-ending improvement and black-belt excellence in all aspects of life. Jason is
working incredibly hard to obtain that.
Marc Kaplan (Jason's father)
Stockton, California
Hitting rock bottom comes in many forms for each person. The day after Thanksgiving
2009, I realized I was limiting my life by continuing with my unhealthy lifestyle. On
this day, I was skiing in the beautiful Rocky Mountains. After skiing for an hour, my
knees were in excruciating pain and my breathing was heavy. The thought dawned
on me, How sad. I cannot even enjoy this special moment with my wife. Thoughts
owed through my mind: not being able to play with my kids as they become older, not
having the physical ability to do what I desired and having my weight impede me from
enjoying life. The antidote was simple: take control.
A collegiate career in football trained me to be big. In fact, big was good. However,
I forgot to ask my coaches how to become healthy when I was done playing. My
muscle quickly turned into useless weight (aka fat). Before that day after Thanksgiving in
2009, I had not weighed myself for several months. I felt uncomfortable and fat, so why
would I want a scale to reassure me of this horrible feeling? The last time weighed in, I
remembered tipping the scale at 330 pounds. I wanted to get down to the 200-pound
range. Where was I to start?
First, I had the motivation. Second, I needed the condence. In order to have the
condence that I could make a transformation happen, I needed a certain amount of
knowledge of how to reach my goals. I walked into Max Muscle and talked with a
certied tness nutrition coach for 45 minutes free of charge! He explained basic principles of what types of food to eat and when to eat the
foods. He gave me choices and knowledge. Third, I needed the support. My wonderful wife was on board. She learned how to make healthy food
enjoyable. She never told me I needed to change physically but supported me in my endeavor. She actually lost more than 100 pounds after giving
birth to our three children. She supported me by her example. We were a team. As a couple, we entered a weight loss challenge and won!
I dedicated myself to nding balance in reaching my goals and not pushing to the side my family, doctoral program, private practice and religious
responsibilities. That could sound overwhelming. To this end, I made the goal to wake up and nish my exercises before my family awoke. I have
been able to do this the majority of the time. My exercises began with running/walking a few miles and doing some weights.
Quickly, I found a passion for running. I found great excitement in running 3 miles in 30 minutes, it seemed a great stretch to run 4 miles in 40
minutes. Soon, I was running a 7-mile run, then an 8-mile run, and before I realized it, I signed up for a half marathon. I trained hard for that half
marathon and completed it! I then found a passion for running really far and on extreme terrain. Ultra marathons sounded appealing. In May 2011, I
completed a 50K (31 mile) mountain trail run. In July, I ran a 60K (37 mile) mountain trail run, which includes several thousand feet elevation change.
This month, I will run a 50-mile race. Next year, I will be training for a 100-mile ultra marathon! Nutritional knowledge and appropriate supplements,
both acquired from my local Max Muscle in Denver, Colorado, have been indispensable in reaching these goals.
Condence increases as I push. If I simply sit back and just think about being more condent, I do not progress. Instead, condence is a
result of moving. I rarely suffer sickness and never feel physically uncomfortable. I am at 190 pounds and feel fabulous. I can focus better on my
responsibilities. The lesson is being learned: movement is healing!
Drew Brazier, 27
Aurora, Colorado
MOVEMENT IS HEALING!
BEFORE AFTER
The best of the best were recognized at this years Max Muscle National Convention in Austin, Texas. The Presidents
Club represents Max Muscle Sports Nutritions top achievers. Each year we thank them for the efforts they make every
day to help Max Muscle customers across the country accomplish their health and tness goals.
MAX MUSCLE'S TOP ACHIEVERS!
By Joe Wells, Max Muscle Founder
and CEO
maxmuscle.com
ARE YOU READY
TO START YOUR
MAXFORM LIFE
CHALLENGE?
H
ere we go again! Max Muscle has
rolled out a new 12-week MaxForm
Life Challenge with $5,000 in prize
money as your reward. In this economy,
who couldnt use some extra cash? But
what's even more important than the
cash as every MaxForm winner will
attest to is the fact that entering the
contest is truly a life-
changing experience.
Our most recent
champion, Don Dona
of Rowlett, Texas,
admitted he yo-yo'd
between 270 and 350
pounds for most of
his adult life. He was
convinced that he
could never get back
to the great shape he
maintained during his
college football days.
But Max Muscle gave
him that hope again.
After visiting his local
Max Muscle store,
Don was placed on
a nutrition plan that
changed everything! At 45, Don is in the
best shape of his life and is sporting a
whole new look and attitude. Go to
myMaxMuscle.com and check out his
prole, his pictures and results!
Don Dona is proof that anyone can do
it, no matter how old you are. We have
literally thousands of great testimonials
from customers who have done the
MaxForm challenge and are now in the
best shape of their lives.
After looking at Don's page, be sure
to browse through some of the other
20,000+ incredible proles showcasing
amazing and inspiring results. From sin-
gle moms, grandmothers, busy profes-
sionals, young athletes, you name it, and
we have a testimonial of success.
Max Muscle has hosted the MaxForm
(aka MaxFormation) contest for more than
a decade. It is always a great satisfaction
to see and hear how many lives we have
changed in a positive manner. Once it's
all said and done, most contestants are
overwhelmed to tears.
Even the big tough
guys get emotional
when they express the
joy they feel for getting
their lives back.
Max Muscle stores
provide a great support
system. And our certi-
ed tness nutrition
coaches can help you
get started, not only
with the right nutrition
plan, but also with key
supplements that will
give you the proper
nutritional balance to
help you build muscle
and have enough en-
ergy to have a life after
the gym. Visit our website (maxmuscle.
com) and click on the "store locator" tab
to nd a store near you. We have more
than 150 stores across the United States
to help you.
I challenge you to start today. No
excuses! Get to our website and see
that it is possible to have outstanding
results in a short amount of time. You can
change your life today and Max Muscle
offers the perfect support system to get
you started the right way. Take it off and
keep it off the Max Muscle way. Who
knows, you may win some cash and
more importantly get in the best shape of
your life! MS&F
LEARN MORE. VISIT US ONLINE AT MAXMUSCLE.COM
with the help of
Quadra Cuts!
BEFORE
AFTER
Maria lost significant body fat off of her arms, stomach, hips, legs
and glutes. With the help of Quadra Cuts Extreme and Quadra
Cuts Nighttime dual-action formulas, she lost an amazing
37 pounds and completely reshaped her body.*
Maria Adelus - San Francisco, CA.
NEW
DUAL-ACTION 24 HR. FAT LOSS FORMULA!
*Maria Adelus' results are not typical. Maria used Quadra Cuts Extreme & Quadra Cuts Nighttime as part
of a comprehensive nutrition program that included healthy eating and exercise.
Quadra Cuts Extreme &
Quadra Cuts Nighttime provide
the strongest ingredients
legally available in a
science-based formula to
initiate rapid fat loss and
thermogenisis during a
24 hour period.
Dr. Phillip W. Harvey, PhD, RD, FACN, CNS
DUAL-ACTION 24 HR.
FAT LOSS FORMULA!
By Linda Hepler, BSN, RN
IS CURRY A CURE
FOR TENDINITIS?
If youre a fan of spicy curry dishes and youre
plagued with golfers elbow, jumpers knee or
rotator cuff inammation you may be in luck.
Researchers at the University of Nottingham and
Ludwig Maximilians University in Munich have
shown that curcumin (a derivative of turmeric, a
common culinary spice found in Indian curries),
helps to suppress inammation in tendinitis of the
shoulders, elbows, knees, hips, heels and wrists.
Tendinitis is an inammation of the tendons,
the brous tissue that joins muscles to bones. It
causes pain and tenderness near the joints, most
commonly in athletes who have overstretched
the tendons during vigorous physical activity. The
most common medications used to treat tendinitis
are non-steroidal anti-inammatory medications
(NSAIDs), such as ibuprofen. These medications,
while effective, have many side effects, including
stomach problems like nausea, vomiting and
ulcers.
The researchers are careful to point out that
curcumin is not a cure for tendinitis, but may have
potential as a treatment for the painful condition,
which would reduce the need for NSAIDs.
Do calorie counts on menus keep people from ordering those juicy burgers and
fattening fries? Only if you read them, say city health ofcials in New York City,
where chain restaurants with 20 or more locations are required to post the counts
on menus.
The health ofcials conducted a study one year following the city law requiring
calorie count posting and found that those who looked at the counts ordered about
100 fewer calories than those who didnt. But only about one in six customers paid
attention to the calorie postings.
The upshot? While calorie posting alone wont change peoples behavior, it is one
part of addressing the obesity epidemic. Another benet to posting calorie counts on
the menu, say study authors, is that it leads restaurants to offer lower calorie food
options, such as salads and fruits.
STEALTH VEGGIES
If your child has an aversion to anything that even
resembles a vegetable, here's some great news. Preschool
kids consumed nearly twice as many vegetables and 11
percent fewer calories during the day when Penn State
researchers spiked their food with pureed vegetables. In
the study, broccoli, cauliower, zucchini, tomatoes and
squash were added to favorite foods and served to 39
children between the ages of 3 and 6 on three separate
days. The kids didnt seem to notice a difference, eating
just as much of the vegetable-enhanced versions of the
food as they did traditional fare. Better yet, they had a
daily reduction of calories of up to 25 percent along
with a walloping punch of vitamins and other antioxidants.
Is it deceitful to hide veggies in food? Not really, say
health experts, as long as you continue to expose your
children to a variety of vegetables at meals and as snacks.
Using both techniques can help children to increase their
intake of important nutrients.
Another hint: Adding pureed squash to the spaghetti
sauce works just as well on veggie-hating spouses!
CALORIE
COUNTS
WORK
(BUT ONLY IF YOU
PAY ATTENTION
TO THEM)
C O N C E N T R A T E D L I Q U I D N U T R I T I O N
LEARN MORE. VISIT ONLINE AT MAXMUSCLE.COM
VIT-ACELL gives you a high potency, great tasting way to
get your daily nutrition. VIT-ACELL provides 100% or more
of the Daily Value of 13 essential vitamins and over 60 major,
trace and ultra-trace minerals, beneficial anti-oxidants and other
key nutraceuticals. This formula provides you everything you
need to support athletic performance, muscle growth and
recovery, as well as great overall health.
For that extra punch, VIT-ACELL ANTI-OXIDANT contains a
combination of healthy fruit concentrates and extracts with
each fruit contributing its own unique blend of powerful
anti-oxidants and beneficial phytonutrients for overall health
and immune support.
Tell ME Where
It HURTS
REAL
ADVICE FOR
DEALING
WITH
CHRONIC
PAIN
NATURALLY!
A
ccording to a 2011 report by the Institutes of
Medicine of the National Academies, 116 million
Americans live with chronic pain more than
diabetes, heart disease and cancer combined. But many
of us arent looking to just mask the pain by interfering
pharmaceutically with our bodys pain signaling system. We
want to get to the bottom of it and x it! We asked experts,
athletes and those who have experienced personal, pain-
alleviating success for their advice about natural xes for
chronic pain. They have a myriad of suggestions for you.
MOVE IT, BABY! (Physical Therapies)
FIND YOUR TRIGGER POINTS. Todd Cambio is a strength
and conditioning specialist who knows pain rsthand. His
calves and hips give him ongoing pain and are complicated
by a cervical 4/5 disk herniation. Over age 35, he competes
as a runner and plays basketball. Hes found that soft tissue
work using a foam roll combined with a hand-held trigger
point tool helps release the muscles and fascia that are
pulling joints out of balance. There are trigger points all over
the body that quickly and gently release the source point of
muscle pain, he said. He also recommends using a good
exibility program that includes joint mobility work. For
more information, visit www.GoPrecisionFitness.com.
GET YOUR HEAD ON STRAIGHT. Dr. Stan Pierce, Jr.
uses Orthogonal Chiropractic, a specialized form that
only adjusts the rst two vertebrae of the spine (cervical
1 and 2) painlessly with a sound wave to gently put them
back in alignment. Orthogonal chiropractic helps open
up the spinal nerve network choked off by the rst two
vertebrae being out of place. Pierce points out that when
your spine is aligned, the nerves get full transmission,
but, the longer a vertebra stays misaligned, the more
damaged the tissues of the body will get. A little known
fact, most of us have our rst two vertebrae forced out
of joint during birth when doctors grab us by the head to
pull us out of the birth canal. Using traditional chiropractic
techniques, Pierce has also had great success correcting
carpal tunnel pain by a quick correction of the lunar bone
in the wrist. Many of his patients have been able to cancel
their scheduled surgeries. For more information, visit
www.advancedorthogonal.com.
REWIRE YOUR HARD DRIVE. Internationally recognized
Dr. John Downes helps professional and Olympic
athletes with their pain and athletic performance. He has
developed a ground-breaking diagnostic technique called
the Performance for Life Method, because many times
By Lisa Moretti
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the places where we think the pain is coming from is often a work-around to
compensate for miscommunication between the brain and body. Downes looks
to the nervous system for global (versus regional) clues to how the body has
adapted and created new patterns of movement due to previous injuries or
extreme demands placed on it. Then he can reset the communication system using
chiropractic methods. A big red ag that youve got some faulty wiring is a cross-
pattern of injuries, for example, a bad left knee will often produce pain problems in
your right shoulder. For more information, visit www.pmethod.com.
BE AN ANIMAL. Eduardo Barrera, 49, lived with bromyalgia for more than 20
years, but hes been pain free for the last 14 years and just won a soccer gold
medal at the Washington State Senior Games (four games in two days!). Eduardo
uses a form of somatic exercise called pandiculation. Somatic exercise uses
gentle movement patterns that keep the central nervous system communicating
with the muscles. We dont ever see a cheetah pull a hamstring [while] running
at 60 mph, he said. Like animals, we can reboot our natural movement
software and take out stiffness naturally. While it may look like stretching, it
isnt! Pandiculation has six characteristics:
1. extending the arms/forelimbs
2. extending the legs/hind limbs
3. extending the head and neck upward or forward
4. exing the vertebral column by depressing it or arching it regionally
5. stiffening the trunk
6. yawning
Taking a cue from his faithful canine companion, Eduardo pandiculates
throughout the day and has successfully avoided knee surgery, eliminated his
chronic pain and found a new career helping others. For more information, visit
www.gravitywerks.com.
GET ROLFED. For more than 30 years, Owen Marcus has been using rolng
to help patients living with chronic pain. As Owen explains, rolng is a series
of sessions that work to remold the soft tissue (muscles, tendons and fascia)
into a looser and straighter shape. This procedure of sculpturing is slow and
rm, causing the body to release tension and tightness. Not the warm touchy
massage stuff, rolng can often be painful, but the long-term results are worth it.
For more information, visit www.align.org.
STICK IT IN YOUR EAR. Dr. Walter Scott is an acupuncturist who uses very
small, semi-permanent acupuncture needles on key spots within the ear to help
patients manage and end chronic pain. Many people dont realize that the ear is
loaded with acupuncture points. Semi-permanent needles can be left in place
to stimulate key points for hours, days and in some cases weeks. For more
information, visit www.acupuncturecenterofbaltimore.com.
PAY ATTENTION. A clinical psychologist for more than 35 years, Dr.
Doris Jeanette has been helping people with chronic pain. It is extremely
unhealthy to ignore pain when your body is telling you that it hurts, she said.
You need to listen and respond appropriately or you will get very sick or do
serious damage to yourself. Jeanette has also found that chronic pain can
be due to mental health issues. She encourages people to learn relaxation
techniques, get counseling to learn how to let go of control, and gain
assertive skills that will help them set boundaries. For more information, visit
www.drjeanette.com.
TRY HYPNOSIS. Marilyn Bellezzo suffered for years with pain from abdominal
adhesions (scar tissue) after surgery. She and many others nally found relief
by using English physician Dr. Michael Mahoneys audio hypnosis, called
WORK IT OUT! (Bodywork & Acupuncture)
USE YOUR HEAD! (Psychology & Mental Therapies)
GETTING
A HANDLE
ON IT
Not all pain is the
same. Some pain is
caused by receptors that are
stimulated either somatically
(skin, muscle, joints, bones) or
viscerally (internal organs or
deep within your body), or it
comes from injury or problems
with the neuropathic (nerve) or
sympathetic (the bodys autopilot)
systems. We also experience
pain when various structures
of the body are deprived of
oxygen.
Chronic pain is dened as
pain that lasts longer than six
months. It can also lead to other
problems like an inability to
sleep, depression, anger and
may even suppress the bodys
immune system. Anyone living
with any type of chronic pain
knows that getting out of it
becomes a life priority.
The Chronic Pain Program. Mahoney developed the
protocol to deal with his own Irritable Bowel Syndrome
(IBS) and Marilyn now makes his program available
here in the United States. For more information, visit
www.healthyaudio.com.
MEDITATE. Dr. Anne Dunnewold of Dallas, Texas is a
psychologist who teaches meditation techniques to her
clients to help them handle chronic pain. She points out
that neuroscientists at Harvard and MIT have shown that
meditation helps people to control alpha brain waves and
focus their attention to turn down the volume on pain
signals. For more information, visit www.livingselfcare.
wordpress.com.
TIP: For an easy meditation technique, try putting your
tongue on the roof of your mouth. Keep your focus on your
tongue as you breathe in and out. When thoughts try to grab
your attention, simply refocus on the connection between
your tongue and the roof of your mouth.
GO GLUTEN-FREE. Margaret Romero, an integrative
nurse practitioner who frequently works with people with
autoimmune diseases, said, I have helped lupus sufferers
with joint and muscle pain by putting them on a gluten-free
diet, [which works] about 90 percent of the time. Gluten is
a protein found in some grains that causes gut inammation
and leads to celiac disease. Going gluten-free takes
dedicated label reading because gluten is hidden in many
surprising foods like BBQ sauce, thickeners and cereals.
For more information, visit www.inspire4health.com.
ALKALINIZE YOUR DIET. After watching her husband
struggle with chronic pain, Celia Westerbury decided to
revamp their diet, which, thankfully, ended her husbands
pain. The secret was eating more alkalinizing foods (fresh
fruits, vegetables, roots and tubers, nuts and legumes)
since over-acidity in the body can create tissue and muscle
pain. Celia has written a cookbook that not only alkalinizes
your diet but purportedly helps reverse aging! For more
information, visit www.eatyounger.com.
GET RID OF TOXINS. Dr. Kristen Burris recommends
detoxifying to reduce chronic pain. Cleansing the
liver reduces muscle tension, stiffness and pain, she
said. She recommends drinking up to six cups a day of
premium green tea as one easy method. She also uses
the botanical, Spent Hops, to get rid of metallothionein, a
protein released by the body due to heavy metal toxicity,
which can cause muscle tension and chronic pain and can
inhibit athletic performance. For more information, visit
www.eagleacupuncture.com.
GET YOUR AMINO ACIDS. Food-mood expert Trudy
Scott is a nationally recognized nutritionist who notes that
low levels of some neurotransmitters, which are made by
the body from amino acids, can contribute to chronic pain.
Low gamma-aminobutyric acid (GABA) levels can result
in stiff/tense and painful muscles, anxiety and feelings of
being overwhelmed, she said. Other neurotransmitters
related to pain are low serotonin and low endorphins.
Find a good supplement and be sure to eat your eggs
to get your aminos. For more information, visit www.
everywomanover29.com.
EAT YOUR VEGETABLES. We rust in our joints, immune
cells, DNA, arteries and all other cells all over the body,
says Staci Ellis, a registered nurse. She recommends
neutralizing oxidative stress by eating a diet that is high
in colorful fruits and vegetables. Staci notes that plants
use color compounds to protect themselves (what we call
antioxidants), that donate electrons that pair up with free
radicals, turning off the destruction. A diet thats full of
color can help reduce pain. For more information, visit
www.pacic-coastwellness.com.
DE-PUFF THE PAIN. A former white-water kayaker who
suffered a life-changing back injury, Melissa Picoli turned
to Ayurvedic Medicine. Chronic pain hits athletes and
sedentary people the worst, those of us who have really
taken advantage of our body, or those of us who have
not taken care of it at all. To bring down inammation,
Melissa uses Boswellia, from Frankincense, which has
been clinically shown to help as much as non-steroid
pain reducers (NSAIDs) without the side effects. She also
recommends using Oolong and Pu-erh Tea to further reduce
inammation and to clean out the toxic residue in your liver
if you have been taking NSAIDs. For more information,
visit www.bijabody.com.
EAT THE PAIN AWAY. Andrew Johnston is a former pro-
cyclist, the rst leukemia survivor to qualify for and nish
the Hawaii Ironman World Championships, and a trainer.
He uses proteolytic enzymes such as bromelain or papain
because they work as an anti-inammatory if taken on an
empty stomach. These food-derived enzymes break down
brin, which creates scar tissue, blockages and can impair
your muscles function. Andrew cautions that taken with
food, these enzymes help break down proteins in your gut
and youll miss the benet of them breaking down brin.
For more information, visit www.triumphtraining.com.
TURN TO TURMERIC. Turmeric is a media darling right
now, and with good reason. Julie Brannon, an herbalist
who owns Baileys Naturals, creates custom blends for
clients. Her rst go-to is always turmeric/curcumin to lower
inammation. David Jones, a respected acupuncturist,
also recommends it because, the active ingredient in
curcumin, inhibits [pain causing enzymes] COX-1 and
COX-2. Pharmaceutical drugs are designed to block these
two enzymes but 1,200 mg per day of curcumin has been
found to be more effective. For more information, visit
www.baileysnaturals.com and www.herbalogic.net.
BARK UP THIS TREE. A nutritionally-oriented dentist, Dr.
Gregg Schneider uses many natural products. He gives his
patients White Willow Bark as a natural anti-inammatory
for pain relief. White Willow Bark contains an extract called
salicin that is used to make aspirin. For more information,
visit www.drgreggschneider.com.
WHATS EATING YOU?
(Diet & Nutrition)
KEEP THESE HANDY
(Herbs & Supplements)
HOOK UP WITH THIS ONE. Dr.
Shane Mangrams specialty is physical
medicine and rehabilitation, so he
treats a lot of people with chronic
pain. He prescribes Devils Claw for
low back pain. One study found that
more than 50 percent of people with
osteoarthritis of the knee or hip or
low back pain who took Devils Claw
reported less pain and better mobility
after 8 weeks, he said. Devils Claw, or
Hook plant, is an African plant whose
roots and tubers are used to create
pain medicine. For more information,
visit www.backexercisedoctor.com.
GET YOUR SULFUR. Organic white
sulfur (MSM) and vitamin C are won-
der twins for pain reduction accord-
ing to Dr. Mike Bauerschmidt, a
doctor who has spent more than 25
years in emergency medicine. I have
used them successfully for plantar
fasciitis, Achilles tendonitis and also
rheumatoid arthritis in addition to the
daily aches and pains of the weekend
athlete. Bauerschmidt recommends
using therapeutic doses, which are
much higher than over-the-counter
versions. For more information, visit
www.mbauerschmidtmd.com.
TRY HOMEOPATHY. Dr. Eric Udell
is a naturopath at Arizona Natural
Health Center who uses homeopathy
because it calls on the bodys
own anti-inammatory and anti-
pain responses. He recommends
homeopathic formulations (derived
from plants) like arnica to reduce
inammation and pain, Bryonia for
pain and inammation aggravated by
movement, and Rhus Toxicodendron
(aka poison ivy) for pain made worse
by sitting or lying in one position too
long. You can nd these at your natural
health store. For more information,
visit www.aznaturalhealth.com.
INTEGRATE YOUR APPROACH. Dr.
Henry Roca is the medical director
of Greenwich Hospitals Integrative
Medicine Program in Connecticut. He
uses a comprehensive approach to
dealing with chronic pain that includes
Omega 3s (especially EPA), bromelain,
papain, turmeric and ginger to bring
down long-standing inammation,
which can be the precursor to disease.
He also uses the Graston Technique,
a chiropractic approach that employs
a specialized machine to nd and
treat over-use or trauma injuries, and
then break up resulting scar tissue.
Roca also includes exercise and acupuncture to restore normal function
or range of motion and eliminate pain. For more information, visit www.
greenwichintegrativemedicine.org.
USE YOUR OWN STEM CELLS. One of the most exciting recommendations
comes from Dr. Christopher Centeno. He uses stem cells extracted from his
patients own fat tissue or bone marrow and then injects the stem cells into
the damaged body parts. Centeno helps people avoid surgery and drugs and
bounce back with almost no recovery time at his clinic. Take the case of Joseph
Maroon, 63, who was facing the end of competing in triathlons and a total knee
replacement. After Centanos treatments, Joseph was back racing the Ironman
within six months and still races today 7 years later. Using your own stem cells
to treat chronic pain is the wave of the future and will hopefully end Americas need
for pain medications. For more information, visit www.regenexx.com. MS&F
FACTOID: 26,000 people die every year from prescription drug overdose,
according to the Centers for Disease Control and Prevention.
PUSH THE ENVELOPE
(Cutting Edge Technology)
EXERCISE CAN HELP
Many people are able to manage their chronic pain using
exercise. Exercise can help the body release its own natural
pain relievers, but using exercise to deal with pain requires
extreme care you want to be sure youre not creating or
aggravating an existing problem.
M
THE WINNING STATS
Start Dec. 30, 2010
Weight: 298 pounds
Right Arm: 15 inches
Chest: 48 inches
Waist: 49.50 inches
Hips: 50.25 inches
Right Thigh: 27.25 inches
Body Fat: 26.18 percent
Final June 30, 2011
Weight: 190 pounds
Right Arm: 13 inches
Chest: 41 inches
Waist: 31 inches
Hips: 35 inches
Right Thigh: 22 inches
Body Fat: 7.89 percent
2
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Don is very proud
to show people
his old pants that
he used to wear.
Now I think three
of him can t into
those pants!"
Morgan Sauer, co-worker
A BRAND
NEW MAN
DON'S BEFORE PHOTO
Don Dona of Rowlett, Texas beat more than 1,000 contestants to win the
grand prize of $25,000 through Max Muscle's MaxForm Life Challenge. But
the cash is just a "nice bonus" to the real prize: getting his life back.
H
appiness and condence are not traits you can
purchase online or at your local store. You have
to earn them. Sometimes, earning them takes a
lot of dedication, work and yes, even pain. But
the payoff is oh-so rewarding. Just ask Don Dona, winner
of Max Muscles 2011 MaxForm Life Challenge. In six
months to the day, he lost just
over 108 pounds, 18 percent body
fat and a foot and a half in his
waist (18.5 inches). This 45-year-
old yo-yo dieter whose average
weight uctuated between 270
and 330 pounds most of his adult
life, is now sporting a brand new
physique, a brand new attitude
and even a brand new wardrobe.
Gone are the sweat pants and
oversized T-shirts purchased
at Wal-Mart. Gone are the self-
deprecating jokes and comments
hed make about his size as a way
to cover up his true feelings of low
self worth. Gone is the fat that
weighed him down emotionally
and physically, threatening his life
with disease and death.
How does this Texas native feel about his transformation?
Oh its good, he said in his gentlemanly southern drawl, a
huge grin spreading across his face. Its like, if I gain weight
now, Im stupid. Thats all there is to it.
The greatest challenge this middle school physical
education teacher, former coach and owner/operator
of a lawn mowing service deals with now is people not
recognizing him. And it happens. A lot.
Heres how Don transformed from an overweight and
miserable man into a t, condent and happy one.
THE JOURNEY
Don played football as a linebacker in high school and
college. At 6-foot-2, he weighed 210 pounds when he
graduated high school. About two years after college, eating
like he used to but not working out anymore, he ballooned up.
Its a problem for many former college ball players, he said.
His highest weight ever was 350+. The reason I say 350+ is
my scale didnt go over 350, he said. But there are pictures
that people look at and say, 'Uh, youre a lot bigger than 350.'
When asked how he feels about those pictures today, Don
said matter-of-factly, Its sick. Its
embarrassing. But, I didnt see myself
as that big. I saw a football player.
Don may have seen himself as a
football linebacker, but he knew he
was very much overweight. Every
year after Christmas, he would gear
up for his New Years resolutions
to lose weight. And every year he
would quit after a few weeks. One
year, however, he found out he was
a pre-diabetic. He already had high
blood pressure, so it scared him. In
desperation, he starved himself on
a 600- to 800-calorie diet, dropping
70 to 80 pounds (down to about
230 pounds), but he looked sickly.
Everyone thought I was dying, he
recalled. It wasnt healthy.
In December 2010, Don had
decided he wanted to purchase a Bodybugg, like the ones the
contestants on NBCs The Biggest Loser wear. Bodybuggs
(available through 24-Hour Fitness) track your caloric intake
and expenditure, among other things. He went searching
for it online and found a product in an ad that had the word
Max on the label. He started a new search looking for Max
products and found Max Muscle (a totally different company).
He clicked on the Max Muscle site and saw the call to action
for the 2011 MaxForm Life Challenge offering a grand prize of
$25,000. He told his wife about it and his wife reminded him
that their daughters drill-team instructor was dating the man
who owned the Max Muscle store in Rockwall, Texas. Don and
his wife went to the store, met the owner, John Hagaman, and
decided to join the contest. I guess you could say, I started
[the contest] by accident, Don said.
B] laRue hovick Photos o] Bruno, snapthepicture.com
MOTIVATION AND SUPPORT
Don admits to being very competitive. Just ask his friends
and loved ones and theyll conrm it. His competitive drive
denitely helped him win this contest, said friend and former
co-worker, Russell Simmons, 40, of Sachse, Texas. He doesnt
like to lose at anything. Just
ask him about our basketball
and ping-pong days when we
coached together!
As a football coach for 16
years and a basketball coach
for 10, Don hated to lose to
another team. The MaxForm
contest was no different. At
rst, it was all about winning.
Then about halfway through
the contest, Don said he
realized it didnt matter if he
won or not because he was
getting his life back.
On the days when Don felt
like giving up after a long day
of teaching and then working
for his lawn care business,
The Weed Terminator, he
would log onto his online
community and support
system, myMaxMuscle.com,
and read about the struggles
and triumphs of other people
competing in the contest. One in particular stands out: Eric
Superstar Coronado of Bakerseld, California. Eric would do
a 16-hour shift and then go work out. So that would motivate
me, Don said. There would be a lot of times I didnt feel like
working out and I would read his journal and then go work out
at 10 oclock at night.
PROPER NUTRITION
Don may have been a P.E. teacher and a former football player
(though admittedly he was embarrassed to tell kids to get in
shape when he wasn't), but he didnt have the right tools or
knowledge to help him lose weight and get t the right way.
When Don rst came in, he was a little lost about what to
eat and what products to take, said Adam Gilbreath, 20,
director of nutrition for Max Muscle Rockwall and Plano. After
a few weeks of following the nutrition plan I created for him,
he came to realize very quickly the importance of eating more
and spreading out his meals as well as the power of adding
supplements into his well-rounded diet.
Before the transformation contest, Don said he and his
wife would eat out nearly every night, often times for
Mexican food. He said he would
scarf down three baskets of chips, tortillas rolled in butter and
sour cream enchiladas, then go home and go to sleep with
no exercise. I would literally eat 4,000 to 5,000 calories and
then go to bed, eating only one meal a day, Don said. So my
metabolism was slow.
Diet is 80 percent of any weight loss journey, and Don had
that nailed down thanks to
Adams expert knowledge.
They tweaked his diet along
the way, adding things
here, cutting things out
there. Don, who now loves
eating healthy, especially
grilled veggies, consumed
lean meats, fresh fruits and
vegetables and complex
carbs such as brown rice
and sweet potatoes. He also
drank three protein shakes
a day (MaxPro Vanilla is his
favorite). He supplemented
with other Max Muscle
products, including Max
Vit-Acell and Max Gluta-
Matrix to help his body
repair itself. He couldnt
take fat burners because of
his high blood pressure, but
he relied on Max CLA and
Max LiquiCarn to blast belly
fat.
How did a school teacher with a wife and two children
afford $200+ in supplements a month? Well, you can afford
it if youre not spending 800 bucks a month going out to eat,
Don said.
WORKING IT OUT
When it came to working out, Don began the contest walking
on the treadmill at 3.2 speed with no incline for an hour every
day and working out with weights: upper body one day, lower
body the next. An injury from college prevents him from lifting
heavy weight (he cant bench anything over 150 pounds), but
he worked around it by starting with weight machines at LA
Fitness in Rowlett, Texas, and gradually incorporating free
weights. At Schrade Middle School where Don teaches P.E. to
sixth graders, he would work out during his conference period
doing sit-ups and workout videos. I hid in the locker room
because I didnt want anyone to see me, he said. But people
noticed. His example inspired others to
work out with him,
a
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THE WINNING STACK
Max CLA
Max LiquiCarn
MaxPro Vanilla
Max Vit-Acell
Amino Max
Max BCAA
Max ZMA
Max Gluta-Matrix
THE WINNING PHONE CALL
MAX MUSCLE PRESIDENT, SEAN GREENE: Each year it is more difcult
to pick a winner. Out of the thousand contestants, the top 25 and the top
10, we decided that Don, you have won the 2011 MaxForm Challenge.
DON DONA: Oh my gosh. Thank you so much. (Choking up.) Thank you.
(Sounds from the background of people getting excited). Thats my family
in the background. Thank you so much.
SEAN GREENE: You should be very proud of yourself and your family
should be very proud of you. It was an amazing feat what you accomplished,
Don. And we are proud to have you representing our company.
DON DONA: I dont know what to say. Thank you so much. Im convinced
that Max Muscle saved my life. With my weight and blood pressure and everything else, I
couldnt be more thankful than that.
THE WINNING WORKOUT REGIMEN
Don trains hard every day. His workout schedule can get a little complicated, he
said, so to simplify, Mondays through Fridays, he works out abs at 6 a.m., jogs four
miles at 8 a.m. then does 150 push-ups. At 2 p.m., he does a 45-minute workout
video with his co-workers. He trains a different muscle group around 8 p.m. four
days straight, then takes a day off from weight training. On Saturdays, he runs 6 to
8 miles. On Sundays, if he isn't doing cardio or training a muscle group, then he will
take a day off.

A FAMILY WHO LOVES HIM
Donnie Dona, 20, Don's son: I am a huge WWE fan
and my favorite wrestler is John Cena, who always
preaches the words, Never give up. I dont get to see
him every day, however I do get to see my dad and
watching him never give up on his goals has inspired
me to do the same. Having two guys to look up to
is a very cool thing to have.... Not only does
[my dad] look better, but in my eyes, I think
he enjoys life more. He enjoys waking up,
putting on his Max Muscle shirts as the
undisputed champ of the MaxForm Life
Challenge and its great to see him so
happy.
Danielle Dona, 16, Don's daughter:
The hardest challenge for [my dad]
was overcoming the thoughts, 'I'm
never going to nish this because I've
tried so many times and failed,' or 'I
have no chance competing against
the other people world wide.' He
overcame it by never giving up
and working even harder. ... He is
the best Dad in the world! I'm so
proud of him!
Darla Dona, 46, Don's
wife: Thanks Max Muscle
for giving me a new and
improved husband. If he
would have continued
living his life the way
he was, he may
have left me way
too soon. Now
I don't have to
worry about living
my life without
him because he
is going to be
around for a long
time.
and soon, they had a group of 5 to 9
people meeting daily in the schools gym.
As Don got stronger and more t and
his knowledge base grew, his workouts
intensied. By the end, he was doing
cardio for an hour every day, working
out with weights training specic body
parts (instead of general upper body/
lower body) six days a week in addition
to doing the hardcore Insanity workout
videos during his conference period at
school. Don has proven to me that no
matter your age, weight or diet, it is not
too late to get into shape, or to complete
a very strenuous workout program, said
one of Dons workout partners, Morgan
Sauer, 27, who also teaches P.E. at
Schrade. He is much more energized
during his P.E. classes.
DON NOW
Today, this father of two exudes
condence and happiness. Decked in
designer jeans and form-tting T-shirts
that show off his hard-earned muscles
(his wife took him shopping, he said), he
walks with his head held high, an easy
smile on his face. He is happier. He is
healthier and more active, said Darla,
who started eating healthy and working
out after being inspired by her husband
of 19 years. He enjoys buying clothes
and going out places with me and the
family now.
Don knows that you cant just quit after
reaching a weight loss goal. You have to
create new goals to keep the momentum
going, otherwise its easy to slip back
into old habits and gain the weight back.
His new goals are to get abs, run the
Hell Run in Texas on November 19 and
possibly own a Max Muscle store one day.
He is already trying to get people
he knows to get involved in the next
MaxForm Life Challenge contest (which
ofcially begins December 1st), but hes
hearing many of the same excuses that
he gave: I dont have time, I dont
have the money to buy supplements, or
I dont want to get on the scale in front
of people or have measurements and
pictures where everyone can see. Don
tells them anything is possible. I have
had people ask me if [the competition]
was easy to do, Don said. The answer
is no. Anytime there is change, there will
be hard times.
I had a lifetime of treating my body
horribly crazy diets, yo-yo dieting, he
continued. At 45, a borderline diabetic
with high blood pressure, I was headed
for trouble. Max Muscle gave me the right
tools to help me become successful.
MS&F
Photos by Paul Colletti, Collettiphoto.com
WORKOUT
Laurel Darren, winner of Max
Muscles Best Legs in America
contest, shares ve hardcore moves
guaranteed to get your legs in
rocking shape. Warning: Not for
the faint-hearted.
L
aurel Darren can run, skate and bike circles
around most people. And she has plenty of
medals and accolades to prove it. Earlier
this year, Laurel went to myMaxMuscle.com
and entered Max Muscles Best Legs in America
contest. She posted this picture (on the right)
courtesy of photographer Paul Colletti, and scored
the most votes. I am honored beyond words to
represent Max Muscle in this way, she said. I am
so excited to say, Darn it, I have the best freakin
legs in America! Ow! Ow!
In addition to training for and competing in the
Quad City Rollers (a roller derby team that competes
10 months out of the year), this Davenport, Iowa
resident spends hours weight training in the gym
and running and riding her bike to keep her body
primed and ready for any number of endurance
racing events, from duathlons and triathlons, to
century bike rides. She constantly fuels her body
with Max Muscle supplements purchased from
Scott Herkes Max Muscle store in Moline, Illinois.
We asked Laurel to share some of her favorite leg
exercises that have sculpted and shaped her legs
in the gym. She works out legs two days a week
with her personal trainer, Darren Phelps, MS, CSCS
of Quad City Sports Performance in Moline. Her
workouts are never the same, she said.
Phelps said that by doing the following multi-
joint, multi-muscle exercises, you get a lot of bang
for your buck. Are you ready to beat the heck out
of your like Laurel Darren? Here we go!
STRONG &
POWERFUL
PROWLER PUSH/RUNS A prowler is a plate-loaded sled that you
push across the gym oor or outside on the pavement. This exercise is
excellent for athletes who need a high lactic acid threshold, said Phelps.
As well it is an excellent tool used to improve conditioning. Its pretty
brutal on the lungs, too. To start, lower your hips, grab the bar and start
sprinting forward, pushing the prowler ahead of you for 20 to 50 yards.
Do 5 to 8 sprints of 20 to 50 yards (depending on ability).
Muscles worked: calves, quadriceps, glutes, hamstrings and lungs
MS&F: What is your favorite
leg exercise and why?
LD: I love, love, love the
exercise we do with chains. It is
awesome to rst and foremost
pull the chains, but when [Darren
Phelps, her trainer] puts extra
weight on them, I feel invincible.
MS&F: Who do you think
has the best legs in America?
LD: Oh, this is easy. Amber
Jane. She was my competitor in
the end. Have you seen her? She
rocks! Also, Tina Turner, of course.
MS&F: Do you have a
favorite song?
LD: My theme song has been
and will always be Legs by
ZZ Top.
MS&F: What Max Muscle
supplements do you take?
LD: Full Blown Extreme,
EnduroMax, CX3, XTR, ARM,
ACM and Triple Whey Vanilla
Protein.
LAUREL DARREN
KETTLEBELL REAR FOOT
ELEVATED SPLIT SQUAT
Start with one foot resting on a
bench, chair or box behind you
and the other out in front. The
kettlebell should hang from the
opposite squatting leg. With
your chest and head upright,
drop down into a squat (make
sure the knee is not going past
the toe). Keep your abdominals
contracted. Return to start.
Do 12 reps then switch legs.
Do three to ve sets.
Muscles worked: quadriceps,
glutes and hamstrings
SINGLE LEG SQUAT OFF A BOX Stand with one leg on the box, one leg off, dumbbells at your
sides palms facing in. Push hips back (like youre sitting in a chair), keeping your chest up and
back at. Extend your arms forward for balance. Lower until your thigh is parallel to the ground.
(Your hanging foot doesnt have to touch the ground, but it can.) Extend at knee and hips and
return to starting position. Do 8 to 10 reps, then switch sides for two to three sets.
Muscles worked: quadriceps, glutes and hamstrings
DUMBBELL ROMANIAN
DEADLIFT Stand holding
dumbbells in front of your
thighs, knees slightly
bent. Push your hips back
and lower the weights
to your shins. Keep your
back at and abdominals
tight. Return to start. Do
8 to 12 reps for three sets.
Muscles worked:
glutes and hamstrings
Laurel with her trainer, Darren Phelps
BACKWARDS
CHAIN DRAG
This exercise
really isolates the
quadriceps. Get
into a semi-squat
and drag the chain
backwards for about
50 to 100 yards. If
you dont have a
chain, use an old
tire or a weight-
loaded sled. Or, you
could use a childs
wagon and load
your kids (or some
weights) into it to
do the exercise. Do
one to three sets,
depending on ability.
Muscles worked:
quadriceps
maxmuscle.com
ISO-X, THE WORLDS MOST
ADVANCED WHEY PROTEIN ISOLATE
IN 3 MINDBLOWING FLAVORS!
ISO-X is the newest addition to Max
Muscle Sports Nutritions whey
protein isolate collection. ISO-X
blends into a refreshing light tasting
drink supplying your body with high
quality and fast acting whey proteins
providing 30 grams of pure protein
per serving. ISO-X is ideal for both
pre- and post-workouts or during the
day to be assured a continuous and
adequate amount of amino acids.
By Maria Adelus, MaxFormation
Champion 2010
T
eamwork breeds strength.
Ryunosuke Satoro, a famous
Japanese poet, wisely states,
Individually we are a drop,
together we are an ocean. When I
reect on my achievements in the past
couple years, I am reminded by the
humbling truth that I could not have
accomplished anything without my
support network. Without my family,
my friends and Max Muscles online
community, I would not have been
able to improve my health habits in
the midst of lifes obligations and
difculties.
Before my body transformation, I
would turn to food to pacify my nega-
tive feelings. It be-
came a way of life for
me and a dooming
road to obesity had
it not been for the in-
tervention of my sup-
port network. I came
to a point in my life
where I knew I had
to decide to change.
I had to begin the
process of reversing
my unhealthy habits.
And so I made that
decision. But it was
my support network,
my team, that helped
me follow the deci-
sion through.
Each day of my
transformation was a struggle. There
were good days, of course, but the
bad days were sometimes very bad.
Some days I was so exhausted from
my training that all I wanted to do was
throw in the towel. Some days I was
so sick of my meal plan that I felt more
inclined to skip a meal. Some days I
hated the way I looked in the mirror
so much so that I thought, Who am
I kidding? I am never going to be as
t as that girl in the magazine posted
up on my fridge! Some days I would
literally cry on the treadmill in the
middle of my cardio session. I wasnt
STRONGER
t
o
g
e
t
h
e
r
sure if the moisture on my face was
sweat or teardrops. But on those days
I kept moving forward. I kept moving
forward because of my team.
On those very bad days I would go to
myMaxMuscle.com and read through the
messages and posts of encouragement
that many of my Max Muscle friends
wrote. These messages reminded me
that I was on my way to something
big that I was able to achieve the
goals that I set out to achieve. These
messages reminded me that I was more
than a champion simply because I was
giving my 100 percent effort every day.
The more I sought my online team at
myMaxMuscle.com, the more I became
encouraged. And the
stronger I became.
If you are embarking
on your own trans-
formation journey,
I encourage you to
embrace your team
at myMaxMuscle.
com. Not only will
you be able to con-
nect with thousands
of like-minded indi-
viduals from around
the world, but you
will also be inspired
by hundreds of thou-
sands of success
stories.
One story in particular
was truly astonishing
this past year: the transformation of Don
Dona, the new MaxForm Life Challenge
champion, who lost 108 pounds! As one
teammate passes the baton to the next
runner in a race, I welcome Don Dona
as the new MaxForm Life Challenge
champion and congratulate him for his
success.
I believe that not only will he be an ex-
cellent source of inspiration for many of
you through Max Sports & Fitness and
Max Muscle's online community, but he
will continue on his own journey as he
did during the contest through the help
of his team. MS&F
Available Exclusively at:
My Max Muscle endurance stack helps me
dominate opponents. While conquering you
and the single track on my mountain bike,
ENDURO MAX keeps me properly fueled and
hydrated through tough terrain and many
many miles. ARM helps me leave you in the
dust and while youre in pain the next day, I
am back at it, recovered and feeling amazing.
When you walk onto my dirt realm, you better
step back because using XTINGUISHER
gets me jacked to take opponents off
my track.
If you really think you can beat me, bring it.
I know who's got my back:
MAX MUSCLE.
-Laurel Darren
Extreme Athlete,
Powered by Max Muscle
S
napshot of your life: 06:00 blaring in
red across the dash of your treadmill.
It feels as if time is standing still,
while the relentless, convincing
voice in your head will not stop chattering,
reminding you that the remaining 39 minutes
left in your cardio session are just going to
be awful. It can truly feel like eternity.
While egos are infamous for being self-
absorbers that display vanity and cockiness,
your egos voice can actually mislead you by
attempting to veer you off a winning path.
Just as it can take approximately 20 minutes
of cardio training to get into your fat stores
and blast fat, it can truly take just as long to
hush that annoying chatter in your head and
nally hone into your true voice of reason
that is able to guide you to your mission of
success.
What exactly is your ego, and how does it
relate to the voice in your head? According
to Allyson Mallah, life coach and gure
competitor in Scottsdale, Arizona, "Your ego
is your self image and the voice in your head
is a reection of this self image." Mallah
further explains, "When you encounter
obstacles, you sometimes can hear a
negative voice telling you that you cannot
go on or continue the workout. This cautious
version of your voice is referred to as your
inner critic."
FRIEND OR FOE? You are victim of shifting
gears into self-protection mode if you have
allowed your inner critic to talk you out of
feeling uncomfortable during training, avoid
hard exercises, sweat or even failure. Feeling
anxious on the elliptical, dragging your
heals to get through the front door of the
gym or even dreading the rep countdown
in the weight room are usually results of
Your inner critic can hold you back from
the things you really want. Here's how to shut
it up and get those results! By Lisa Robins
Photos by Steven Trujillo, Trudgephoto Photography
www.trudgephoto.com
TELL YOUR
INNER CRITIC
TO SHUT
internal criticism. Your inner critic can
show up in forms of self doubt and fear.
However, understand that your inner-
critic is primarily there to keep you safe
from the world around you, explains
Mallah. Whether it is protecting you from
embarrassing yourself in front of others,
or preventing you from hurting yourself
physically, it is the voice of caution that
has its advantages and disadvantages.
Most of you have heard of "runner's
high," the ultimate euphoric phenomenon
when pain seemingly disappears during
cardiovascular exertion and is replaced
by a state of bliss. This is scientically
referred to as the production of
endorphins. While this is a medically-
proven phenomenon, the power and
control of the mind is invaluable, as well
as controllable by you. If runners were
to quit after the rst 5 to 10 miles of a
marathon, which are known to be the
hardest part of the race, then no one
would ever cross the nish line.
David Carfagno, DO, CAQ, Board
Certied Sports Medicine, Board Certi-
ed Internal Medicine, and owner of the
Scottsdale Sports Medicine Institute in
Scottsdale, Arizona, explains that many
athletes, as well as recreational exer-
cisers, are victim of overthinking what
their body is physically doing, especially
during the start of any training session.
During exercise, training becomes more
enjoyable with the simultaneous positive
mind-set associated with exercise and
the enhanced endorphin release by our
brain. Consequently, there is a positive
experience associated with exercise as
the body warms up and has established
rhythm and ow, he explains.
THE MIND IS POWERFUL. Focusing on
a new belief that will better serve you
in accomplishing your goal can help
break past limitations in your head. By
connecting with the positive end result,
empowerment can propel you to get past
hindering thoughts. If it takes you longer
to get to that enjoyable workout high and
learn to zone out your inner critic, be
determined to get there, but understand
that tness is a journey that requires steps
and processes to guarantee physical
growth as well as internal growth.
GET CURIOUS AND DIG. If you do
not believe in yourself, then who will?
Understanding more about what
motivates you is a powerful tool to
overcome obstacles, such as negative
messages, which your mind truly thinks
your body cannot do. When you believe
you can do it, your inner critic can
become you inner ally.
Mallah is a rm believer in searching
within for a clear understanding of
what motivates each of us to take on
challenges, such as training, with the
premise of focusing on what excites us
about the possible outcome. Maybe its
to lose weight, maybe its to be healthier,
maybe its to be more attractive or feel
stronger. But dont stop there keep
digging behind those answers, she
suggests.
SEE IT AND BELIEVE IT. Creating visual
boards or collages that include positive
imagery that reinforce your discovered or
dug-up goal can keep you motivated to
control your inner critic, as well as help
you stay focused on your motivation to
succeed. Pictures from magazines, family
photos, images of what you envision the
end result will both look like and feel
like, are all positive and effective visual
reinforcements that can support positive
internal conversation.
Breaking past limiting inner criticism is
done by focusing on creating a new belief
that will better serve you in accomplishing
your goal, suggests Mallah. Reviewing
your images not just before a workout,
but visually storing them in the back of
your head for quick retrieval during your
workout can deter negative
thoughts trying to occupy
your head. Review them
after the gym and track your
progress.
Controlling internal chat-
ter and planning short-term
goals are realistic and do-
able and can be extremely
rewarding, if you take the
time to celebrate your suc-
cesses, Mallah adds. Cre-
ating a workout journal with
your training and weight loss
achievements, and even
compiling food logs can help
reinforce your positive voice
by feeling proud of your new
feats. Logging and reading
your data during the start of
your cardio session is a great
way to challenge the internal
criticism game.
Mallah also favors the cre-
ation of accountability struc-
tures to effectively support
a positive mind-set. She
explains, If your mind tries
to entice you to quit your
training session early, asking
yourself a powerful question such as,
What is at stake if I do? can provide you
with a deeper-seeded reason for why you
should stick with that original plan.
EXHALE. If your mind is racing faster than
your body is capable of moving on your
favorite cardio machine, you might as
well go ying off the back of the treadmill!
The idea of training is moving your body
and increasing caloric expenditure, but
your mind needs to be purposefully
connected to your body to truly reap
the rewards of training hard. Yes, your
breathing is heavier, your circulation
is faster, but your internal voice must
remain in constant, positive control.
With every inner critic, thought, voice or
ego exists a real person beneath who has
humility, needs and desires. As the owner
of your accomplishments, it is ultimately
your task to be capable of understanding
and nding what those passions are and
how you are going to get them, beyond
critical messages blaring in your head.
The empowering reward of remaining
loyal to your tness routine and actually
accomplishing the mission at hand is far
stronger than any self-doubt or voice that
tests your boundaries.
Passion is re, fear is overrated, inner
critics are scared. Only you can choose
what you want to hear. MS&F
The empowering
reward of
remaining
loyal to your
tness routine
and actually
accomplishing
the mission
at hand is far
stronger than
any self-doubt or
voice that tests
your boundaries.
By Patrick Cunningham, NSCA, CSNC
BECOME
WORKING OUT FOR
AESTHETICS
WORKOUT
S
ometimes people forget just
what the sport of bodybuilding
used to be. Fitness enthusiasts
early on in the sport were
incredibly concerned with not only size,
but also overall muscular symmetry and
proportions. The body these athletes
sought after was commonly referred to
as the X-Man or X shape with the X
representing broad shoulders, a narrow
waste and wide legs. The ultimate goal was
to have a symmetrical, aesthetic physique
having every part built as though perfectly
formed in accordance with a complex yet
owing mathematical equation. To the
bodybuilders who founded this epic sport,
the geometry behind Da Vincis Vitruvian
Man was true north.
No one muscle was to be worked harder
than another. As Arnold Schwarzenegger
once said, If I want to increase one
muscle a half inch, the rest of the body
has to increase. I would never make [just]
one muscle increase or decrease. Each
and every muscle had to be a certain
size when compared to another. But as
the sport became more mainstream, the
once sought after X physique began
to change and has unfortunately, largely
been forgotten. Nowadays, one is more
likely to see what could be referred to as a
V man, if you get the drift.
Today, it seems to be all about size,
size, size instead of biomechanical beauty
and conditioning, and we all see prime
examples of this at the local gym. Many
guys, determined to achieve a dominating
physique, show up, blast biceps and
chest for three hours straight and then
call it a day. In fact, it would appear that
every day is either chest or biceps day for
the modern bodybuilder; no warm-ups, no
X
AN
MAN
Photographer: James Patrick
www.jamespatrick.com
Model: Artie Cook
Location: Maximum Fitness Gym
www.maximumtnessscottsdale.com
stretching, no breathing, just as heavy as possible. Where did all the
nesse go? Dominic Current, NPC judge and Max Muscle franchisee,
notes that, Many guys show up to competitions either very big and
poorly conditioned, or with great lines and symmetry, but lacking in
size. It takes a perfect mesh of the two to bring the total package.
There are a lot of one-dimensional guys out there. This is why so
many of them get frustrated, wondering why they placed so low for a
given competition. You have to place equal emphasis on all aspects of
aesthetics if you want to bring the real deal.
Well, there is a better way to build your body and it will not only
be more aesthetically pleasing, but also more biomechanically
sustainable.
WORK IT ALL OVER
More often than not, the muscles you cannot readily see in the mirror
are the muscles that pull everything together for a well-built, nished
product. Take a set of your mid-back muscles for example: the
rhomboids. These muscles are located near the spine between your
shoulder blades and are responsible for pulling your shoulders back
and helping you keep your back straight. If you learn to isolate them,
you will naturally pull your shoulders back, which will help broaden the
appearance of your chest and shoulders as well as help utilize every
inch of your height. So why would you beat the heck out of your chest
instead of focusing on mid-back? Isolating your chest muscles alone,
while also neglecting your back muscles, will only draw your shoulders
forward and terrorize your posture.
Another example of a frequently skipped muscle group would be
your triceps. Us guys want big arms right? So why then do some of
us train our biceps to be able to curl a bus in order to do so but seem
to neglect one important fact: triceps make up about 65 percent of
our upper arms and thus the majority of their overall size. Nothing lls
out the sleeves of a T-shirt like well-developed triceps. So if you want
big arms, dont skip triceps. On the contrary, focus on them and be
prepared to switch that medium sized T-shirt for an XL.
This brings us to the most commonly skipped muscle group of them
all: legs. Why, oh why, do guys neglect legs so frequently? Sure they
are tough to train and not as fun to ex in the mirror as say biceps are,
but they serve a crucial role in your progress. You not only burn the
most amount of calories when you train them, and thus fat, but, as a
man, you generate the highest levels of serum testosterone because of
it. More useable testosterone in the bloodstream equals more natural
muscle hypertrophy, as well as a hardy boost in sex drive and overall
vitality. Consider yourself warned: if you do not train your legs, you are
robbing yourself of the results you crave.
Now be honest: Are you guilty of some or all of the aesthetic crimes
just mentioned? Lets get down to the nitty-gritty of it then. Take a deep
breath and prepare to be presented with the next 10 weeks of your life.
Go ahead and take care of all the other muscles as you have, but add
these workouts to your weekly repertoire. You can thank us later.
Be sure to begin each workout with a 5-minute bout of light cardio.
This will get the heart pumping and warm up the core of your body in
preparation for the epicness that is about to ensue. And remember, if
you are not getting adequate protein in your diet, the best workout in
the whole world will not help you put on muscle. On the contrary, if you
work out without enough protein in your system, you are catapulting
your body into a catabolic state.
Keep in mind that, as mentioned earlier, these workouts are not
meant to be all-inclusive. You will still need to train your biceps, chest,
quadriceps, core and do your cardio all on your own. Use this as a
guide on how to train the muscles people frequently skip. Truth be told
though, even if you did just these muscle groups, youd still build a
physique superior to the chest and biceps guys. Well see you in 10
weeks. MS&F
AESTHETICS: DAY ONE
DELTOIDS
Machine Shoulder Press: Sit with your back
and shoulders rmly rested against the backrest of
the machine. Adjust the arms so that the handles go
as low as your shoulder line. Choose the appropriate
weight and begin your repetitions exhaling as you press
the weight up and inhaling as you bring the weight
back down. Make sure that your lower back does not
compress.
Do 3 sets of 12 reps.
Seated Dumbbell Shoulder Press: Choose
the appropriate dumbbell weight and take a seat on a
90-degree bench. With the dumbbells to your sides in
line with your shoulders and parallel to the oor, fully
extend your arms exhaling as your raise the weight and
inhaling as you reset the weight to the starting position.
Elbows should stay out to your sides, never moving
forward, and remain under your wrists at all times. Do 3
sets of 8 reps.
Dumbbell Rear Flys: Using a bench, sit on the
very edge and lean forward until your torso is almost
parallel with the oor. With dumbbells, straighten your
arms and keep your elbows facing outward while ying
your arms backward and squeezing your shoulders
together simultaneously. Do 3 sets of 10 reps.
TRICEPS
Standing Straight Bar Cable Press-Down:
Facing a high-pulley cable machine with a straight
bar attached, begin the press-down by keeping your
elbows rmly to your sides and extending your arms
downward. Nothing else should move during this
exercise except your lower arms and you should focus
on the exion of your triceps muscles. As with most
exercises, you should exhale as the worked muscle
shortens (concentric) and inhale as the worked muscle
lengthens (eccentric). Do 3 sets of 10 reps.
Seated Dumbbell Overhead Tricep
Extensions: Using a 90-degree bench, lift the
dumbbell above your head with your elbows directly by
your ears. Keeping your elbows by your ears and upper
arms stationary, bring the dumbbell down behind your
head and then fully extend above your head. Again,
no other body part should move during this exercise
but the lower arms. Be sure to keep your shoulders
stationary as well and resist the urge to shrug or roll
them. Do 3 sets of 8 reps.
Decline Bench EZ Bar Extensions: Also known
as decline skull-crushers, lie at on a decline bench
with an EZ barbell extended above you, arms shoulder
width apart. Now, keeping your elbows shoulder width
apart and facing the ceiling, slowly allow the bar to
drop toward your brow and then fully extend upward
keeping your elbows facing your feet. Do 3 sets of 6
reps.
AESTHETICS: DAY TWO

CALVES AND TRAPS
SUPERSETS
Smith Machine Calf Press: Using a Smith
machine, place a block or 45-pound weight
plate on the oor at the center of the machine
and place the balls of your feet on the edge.
Now unrack the weight and allow your heels to
go within 1 mm of the oor and extend upward,
exing the calf muscle. Be sure to keep your feet
at and avoid rolling over onto the outsides of
your feet as you press. The plates are there to
allow a full stretch of the calf muscle throughout
the exercise. Do 12 reps then move directly into
the Green Mile Walks.
Green Mile Walks: With heavy dumbbells in
each hand, walk 10 paces one direction and 10
paces back for a total of 60 seconds of walking.
While walking, be sure to keep your shoulders
and head back and never compress your lower
back. Straps may be used if your grip begins to
fail. Walk for 60 seconds. (Rest 60 seconds then
repeat this superset.)
Standing Machine Calf Raises: Using the
standing-calf machine, adjust the height so that
under full stretch of the calves, the machine
does not tap out. To begin, face the machine
and place the balls of your feet on the provided
step. Allow your calf to get a full stretch and then
press upward exing the calf muscles. Keep your
knees slightly bent at all times. Do 12 reps then
move directly into Dumbbell Shrugs.
Dumbbell Shrugs: Using two heavy
dumbbells, square off on them and lift using
your legs, not your lower back. Stand straight
with your shoulders and head back and knees
slightly bent. Now, while allowing your arms to
dead-hang holding the dumbbells, drive your
shoulders up to your ears and then press the
dumbbells downward. Do not roll your shoulders
as this tends to stress the rotator cuffs. Repeat
as indicated. Do 10 reps. (Rest for 60 seconds,
then repeat this superset.)
GLUTES AND
LOWER BACK SUPERSETS
Machine Iso-Glute One-Legged Press:
Adjust the machine so that your back is straight
and you have ample support for the resting leg.
Now place only the back of one foot on the
platform and fully extend your leg focusing on the
exion of the matching gluteal muscle. Allow your
leg to drop back down only low enough to reset
the motion, but not low enough to allow the weight
to rest. Do 10 reps per leg then move directly into
Good Mornings.
With supersets, you will begin the rst exercise and move directly into the
next without rest. Rest for 60 seconds after the second exercise and repeat as
indicated. Do three sets of each superset.
Smith Machine Calf Press
Standing Machine Calf Raises
Iso-Glute One-Legged Press
Green Mile Walks
Dumbbell Shrugs
Good Mornings
AESTHETICS: DAY THREE
BACK
Underhand Grip Lat Pull-Downs: At the lat pulldown machine, using a straight bar, place your hands facing yourself,
shoulder-width apart. Pull the bar down to your neck keeping your elbows to your sides pulling your shoulder blades together.
Then allow the bar to raise high enough to feel the stretch in your lats and then repeat. Do 3 sets of 10 reps.
Seated Cable Rows: Using the dual V-handle on the seated row machine, sit with your back straight and knees slightly bent.
Pull the handle to your belly button, squeezing your shoulder blades together and keeping your elbows close to your sides. Then
extend your arms back to the starting position and repeat. Do 3 sets of 8 reps.
Seated One-arm Cable Rows: On the seated row machine, use the single handle and prepare your body as with the
seated cable rows only this time, use one arm to grab the cable and one arm at your waist. Drive the one elbow back isolating
that sides lat and shoulder blades. Allow your body to slightly twist to complete the range of motion then switch sides.
Do 3 sets of 8 reps.
HAMSTRINGS
Machine Lying Hamstring Curls: Lying face down on the hamstring machine, point your toes away from your body and
curl your leg up in a similar motion to that of a bicep curl. Exhale as your raise your lower legs and focus on the exion of the
hamstring. Allow the weight to slowly drop back down to the starting position and repeat. Do 3 sets of 10 reps.
One-Leg Hamstring Curl: Using either the dedicated one-leg hamstring curl machine or the lying hamstring curl machine,
isolate one leg by keeping the other straight and allowing only one to lift the load. Toes should always be pointing away from the
body to allow the biceps femoris (hamstrings) to be activated and minimize calf recruitment. Allow the weight to slowly go back
to the starting position and repeat. Do 3 sets of 12 reps.
Good Mornings: Adjust the hyperextension
machine so that your legs rest securely on the pads
but your core is exposed. Put your arms across
your chest and, while keeping your back straight,
allow your torso to naturally pull you downward far
enough to feel the stretch in your hamstrings (back
of the upper leg). Then, as you press back upward,
focus on the exion of your lower back, glutes and
secondarily your hamstrings. Exhale on the positive
(upward) motion. Do 15 reps. (Rest 60 seconds,
then repeat this superset.)
Glute Bridge Repetitions: Lying on your
back on a mat, pull your feet up high enough on
the oor so that there is a 90-degree bend in your
knees (while keeping your feet on the oor). Place
your arms across your chest and lift your toes off
the oor so only your heels are touching the oor.
Now press your pelvis forward using a thrusting
maneuver and actively squeeze your glutes. At the
top of the exercise, only your shoulders and your
heels should be touching the ground. Allow your
glutes to come within an inch of the oor. Do 30
reps then move directly into Superman.
Superman: Lying at on your stomach on a
mat, reach with your arms and legs to lengthen
your body as much as possible. Now, without
bending your arms or your legs, hyperextend
upward focusing on the exion of both your lower
back and glutes. Then allow your lower back and
glutes to relax to reset the motion. Do 30 reps.
(Rest 60 seconds, then repeat this superset.)
Glute Bridge Repetitions
Superman
sections also reduces any sensitivity
you might experience.
You may whiten your teeth as often as
needed as long as you are not experiencing
any pain or sensitivity. If teeth are
getting sensitive, it is a warning sign
from the fragile nerves inside the teeth
that they need a break.
Porcelain crowns and tooth colored llings
will not whiten. If possible, consider
whitening teeth before having
any visible tooth colored dental work
completed.
Thicker enamel whitens more than thin
enamel. Enamel is thinnest along
the gumline and can look
more yellow than the rest of the tooth.
Bottom teeth have thinner enamel than
top teeth and might not get as white.
MS&F
Whitening toothpastes are designed to be
abrasive and remove the top layer of enamel.
They only remove stains on the
outside of the tooth. Frequent use of
whitening toothpaste may result in
teeth becoming sensitive to hot and
cold.
Effective whitening gels contain either
hydrogen peroxide or carbamide peroxide. I
recommend carbamide peroxide
because the results last longer. It is
also less dehydrating to the teeth
and can actually help prevent decay.
My own whitening gel formula, Icing
30-Carat*, contains carbamide
peroxide and a special desensitizing
agent, potassium nitrate.
Avoid whitening with lasers, high-intensity
lights or heat. You will get the same
results with other methods and
avoid dehydration of the tooth and
increased sensitivity. Whitening gel
can be stored in refrigerator and can
stay effective for up to two years.
When whitening, a custom tted tray is
superior to one-size-ts-all tray systems.
Make sure the tray is scalloped
along your gumline and not covering
up your gums. This will prevent the
uncomfortable burning sensation
caused by the peroxide. To prevent the
possibility of the burning sensation,
always immediately remove any
excess gel that oozes out of tray.
BODY BASICS
WHITER
SMILES
Teeth whitening with appropriate
methods does not damage enamel.
Most sensitivity experienced
when whitening teeth is caused by
dehydration of the tooth. The peroxide
gel dehydrates teeth just like peroxide-
containing hair products dry out hair. In
addition, the whitening tray covers the
teeth and prevents saliva from keeping
the teeth hydrated. I recommend
wearing whitening trays no longer than
90 minutes. The majority of the active
ingredient has been exhausted by this
point, and wearing trays longer just
makes teeth more sensitive. Never
wear trays overnight. Drinking plenty
of water after whitening also helps
rehydrate your teeth.
Following teeth whitening, avoid coffee,
berries, red wine, curry, smoking and other
teeth-staining items. Teeth are more
porous for the rst 24 hours after
whitening and will easily stain from
these food products. Drink beverages
that stain teeth, such as coffee and
cola, through a straw to help teeth
stay white longer. If you forget and
turn your teeth pink from a glass of
red wine, simply re-whiten teeth for
another 30 to 60 minutes.
Don't whiten top teeth and bottom teeth at
the same time. This helps you see
how well the whitening system
is working. Whitening the teeth in
brighter
Dr. Blings Top 10 Pearls of Wisdom
When Whitening Your Teeth
By Raymond Frye, DMD (aka Dr. Bling)
*For more information, please visit
www.icingteethwhitening.com
2
6
1
5
8
9
10
4
3
7
Available Exclusively at MAX MUSCLE
Specially Formulated Weight Control
& Hormone Balance For HER.
Cur l it, Cuti e!
Throw it in your purse or bag for
when a touch up of curly lashes is
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Japonesque Pink Go Curl Pocket
Curler: $11 at japonesque.com
Mane Tamer
This adorable 1950s-inspired head
towel actually cuts hair time in half.
Portion of proceeds goes to the
National Breast Cancer Foundation.
Earth Therapeutics Hair Turban:
$17.99 at earththerapeutics.com
Blow Bubbles
Soak in a delicious smelling bubble
bath t for a queen. Fifteen percent of
each sale will go to the Breast Cancer
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mini gift: $29.19 at FragranceNet.com
October is Breast Cancer Awareness Month, and we
have found some spectacular items to help benet
several charities and foundations throughout the nation.
Talk about a feel-good purchase. By Lisa Maiorana
Sunny Side Up
Create a stir in waves that is and
show your support with this expressive
tee. Ten percent of the proceeds will go
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T-Shirt: $22 at Hurley.com
Cool Layers
This lightweight wind breaker is a necessity for a
quick run to the market or a 5K. Five percent of sales
will go to the Susan G. Komen Foundation.
New Balance Jacket: $50 at newbalance.com
Pear li e Gi r li e
Place this pack anywhere on your body to
relieve aches and pains. Portions of proceeds
will be donated to programs promoting breast
cancer research and awareness. TheraPearl
Sports Pack: $12 at therapearl.com
Peacef ul in Pink
Create a space thats all your own and Zen
the day away. For every mat sold, $5 will go to
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Str ength in Numbers
A touch on the wrist, behind
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21 Drops: $29 at 21drops.com
Spar kling Hearts
Get lips ready with this light pink gloss that has
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Hearted: $22 at beautyforreal.com
Sassy Shapers
Pluck and design your eyebrows into perfect
arches. Twenty-fve percent of the proceeds from
each sale will go to BreastCancer.org.
Diva Tweezers: $5.99 at jdbeauty.com
Smooth Sensati on
Coat skin in a creamy goat milk and chai-infused
shea butter, perfect for cooler weather. $2 will go to
the Breast Cancer Awareness Foundation Tigerlily.
Nubian Heritage Shea Butter:
$12 at nubianheritage.com
Ex pr ess Yourself !
Spritz this airy scent all over your dcolletage and
notice heads turn. Fifteen percent of each sale will
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Lacoste Joy of Pink: $67.19 at fragrancenet.com
Dashing Digits
Wear one or double up on these
rings for a sassy evening on the
town. Twenty-fve percent of
proceeds will be donated to the
national breast cancer charity,
Y-ME. Charles Albert Pink Jasper
ring or the Pink Agate ring: $170
each at charlesalbertlookbook.com
Super Striders
Tackle a walk-a-thon in these super comfy
kicks that provide foot support from heel
to toe. As part of their "lace for the cure"
collection, fve percent of sales will go to the
Susan G. Komen Foundation. New Balance
860s: $104.95 at newbalance.com
Wrist Acti on
Show off your fashion sense during
your favorite kickboxing class with
this super stylish watch. Fifteen
percent of sales will go to the Susan
G. Komen for the Cure. ICE Watch
Ice-Love: $125 at ice-watch.com
Cop a Feel
Get glowing skin that feels and looks
tighter from neck to navel. Mama
Mio will donate $1 to the cancer
support charity, Look GoodFeel
Better. This product also includes
an instructional self-breast-exam
pamphlet. Mama Mio Boob Tube:
FALL
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$120 at baby-g.com
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No need to say a word in this relaxed ft tee.
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$25 at newbalance.com
>> SAFE KEEPER
Stay well hydrated and dont fuss
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Fill up this Peabody sling bag with all your
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>> COLORFUL TREASURES
Whether layred on your wrist or given
away as gifts, these bright and cheery
bracelets are the perfect accessory for
fun. Special bonus: for every bracelet
sold, 1 percent is donated to the Surfrider
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>> DONT MISS A BEAT
Rock out with your favorite tunes while
primping to your heart's content. The
new Flat Iron by InGlam has an MP3
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fabulous
Here is a sneak peek into this seasons
spunky new fnds. By Lisa Maiorana
A network of thousands are online now sharing
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Create your profile now at www.maxmuscle.com by clicking on myMaxMuscle
Wi t h Fi t ness Mi nded Peopl e
Just Li ke You!
42 42 WWW.MAXMUSCLE.COM OCTOBER 2011
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GRIPAD LIFTING GLOVES
If stinky, sweaty hands and bunched,
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PLATYPUS SOFTBOTTLE
Lighter and more compact than its
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drink holder, round pocket, at pocket or
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BOWFLEX CLASSIC STRAPLESS
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It looks like a sport watch, but monitors
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THE ORIGINAL PACKTOWL
This quick-drying towel holds nine times
its weight in water (or sweat), making it ideal
for mopping skin during those hard-core
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EXOFFICIO GIVE-N-GO BOXER BRIEFS
Originally designed as travel apparel,
these innovate keep-you-dry-down-there
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SENNHEISER MX680 SPORT EARPHONES
Designed especially for long, rugged
workouts, these sweat-proof stereo
earbuds have a customizable EarFin
that keeps the MX 680 securely in place.
Plus Kevlar cabling and water-resistant
construction let you take your tunes
anywhere including cold, rainy runs.
$49.99 at Microcenter.com
GEAR UP
Sure, youve got the basics for your workout
uids, towel, tunes but who wants to be
basic? Step up your game and enhance your
workout with our high-tech nds that take you
from warm-up to cool-down. By Abby Hoeffner
1
GUY PICKS
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Available Exclusively at Max Muscle Sports Nutrition
44 WWW.MAXMUSCLE.COM
J
eri Chrysong of Huntington Beach, California, had every
reason to feel proud of herself. At 50 some years of age,
shed lost 150 pounds with 2 years of rigorous diet and
exercise. But instead of feeling joy when she looked at
her new image in the mirror, she was haunted by a lingering
reminder of her once ample body loose, sagging skin. I had
so much sagging skin in my stomach, it hung to mid thigh,
she remembers. It was like having a 10-pound medicine ball
hanging from my stomach. It was awful.
People who lose large amounts of weight, whether with
diet and exercise like Jeri, or through bariatric surgery,
often experience loose, hanging skin in many areas of their
bodies. If you lose between 50 and 200 pounds, theres
going to be sagging skin, says Semira Bayati, MD, FACS,
a female plastic and cosmetic surgeon based in Newport
Beach, California. During weight gain, your skin expands
as you gain body fat. Over time, your skin can lose elasticity
and may not shrink with the rest of the body as you
lose weight.
According to Bayati, the amount of excess skin varies
according to how many pounds were lost, and how rapidly the
weight came off. It also differs depending upon your age (skin
loses elasticity as you age), ethnicity and also your genetics.
AFTER
WEIGHT
LOSS:
DEALING WITH
SAGGY
BAGGY
SKIN
Whatever the amount of sagging skin, for some, it can be a
real source of shame. Its so sad after all the effort to lose
weight, youre still not proud of your body, says Bayati.
Loose skin is more than a cosmetic problem, though, she
adds. In some cases, excess skin causes health problems
such as chang that can lead to skin infections. And many
people experience increased discomfort during exercise due
to excess skin, to the point where they can no longer exercise
effectively.
While theres nothing you can do to prevent sagging skin
other than to avoid gaining weight in the rst place there
are solutions. Fortunately, its xable, says Bayati, who
addresses sagging skin with one or more of the following
body contouring surgical procedures:
CENTRAL BODY LIFT (BELT LIPECTOMY): A face-lift for the
trunk, a central body lift focuses on the midsection, thighs
and buttocks, removing excess skin and fat and lifting and
pulling taut the remaining skin for a smoother, more toned
appearance.
TUMMY TUCK (ABDOMINOPLASTY): This procedure
removes excess skin and fat in the abdominal area, lifting the
remaining skin, resulting in a atter appearance of the stomach.
By Linda Hepler, BSN, RN
IMAGE CONTROL
OCTOBER 2011
MEDIAL THIGH LIFT: Removes excess fat in the upper and inner thigh, tightening
the skin for improved appearance of the thigh; helps to reduce friction of thighs
while walking.
ARM LIFT (BRACHIOPLASTY): Hanging skin is removed from under the arm.
BREAST LIFT (MASTOPEXY): A breast lift raises and rms the breasts by removing
excess skin and tightening the surrounding tissue to reshape and support the
breast. Depending upon the amount of weight lost, it may be necessary to use
implants to restore the proper shape and volume to the breast.
How risky is body contouring surgery? Even for relatively safe procedures,
no surgery is without risks and side effects, says Steven L. Garner, MD, FACS,
board certied plastic surgeon practicing in Santa Cruz, California. Like all surgical
procedures, you can experience infection, bleeding, scarring or even blood clots,
especially if you have chronic health conditions or youre a smoker. But scarring is
most common, he explains.
Sun protection of the scar as well as the use of silicone gels used post surgically
can minimize any unsightliness, but youll still have a scar, says Garner. People
who have had to endure sagging skin are more able to accept some scarring than
the average person, he adds. Of course you dont want a scar, but youd trade that
(sagging) skin for a scar.
For Jeri, scarring was a small price to pay for her new body. After having body
contouring surgery combined with a needed hernia repair, she had to remain in
a 45-degree angle sitting position for a week. But she remembers the day that
she returned to Dr. Bayati for her post surgical follow up. After one week, I stood
up, Jeri says. And for the rst time in 20 years I could see my feet. Now I can go
horseback riding and hiking again, and I can be an active grandma. It was the best
decision Ive ever made. MS&F
Q: HOW SOON AFTER WEIGHT
LOSS CAN I HAVE BODY
CONTOURING SURGERY?
A: Most docs agree that you should
wait until your weight has stabilized
for about 3 to 6 months before
having surgery (often as much as
2 years from the start point of your
weight loss). If you continue to lose
weight, youll likely develop more
sagging skin.
Q: CAN MORE THAN ONE
SURGERY BE DONE AT A TIME?
A: In less severe cases of sagging
skin, surgeons may combine two or
more procedures. But many times,
body contouring is done in stages to
minimize complications. Your doctor
will help you to decide the best
surgical approach to use for your
particular situation.
Q: WILL MY HEALTH INSURANCE
PAY FOR BODY CONTOURING?
A: Most insurance companies
consider this surgery to be cosmetic,
so they wont pay for it. But if there
is a medical complication that has
resulted from excess skin (such as
severe, repeated infections in skin
folds), they may pay for a part of
the surgery.
FAQs ABOUT BODY
CONTOURING
NON SURGICAL OPTIONS FOR
REVITALIZING THE FACE
After massive weight loss, the face often looks gaunt and unhealthy, says
Sherry Hasty, RN, Clinical Nurse Injector at Bloom Medical Spa in Dallas,
Texas. The main area of facial fat loss is in the cheek area, she explains.
The cheeks atten down toward the bone.
While severe cases of facial weight loss may require fat grafting procedures,
The days of surgical facelift are going by the wayside, claims Hasty.
Research has produced many more non-surgical options.
Some techniques used for increasing the fullness of the face and
tightening the skin include the following:
RESTYLANE is an
injectable ller that includes
hyaluronic acid, a natural
substance found in the body.
It acts as a magnet for water,
plumping up the volume of
the skin, helping to reshape
cheek contours and bolster
elasticity. The treatment,
consisting of one or more
syringes, is done in one visit
and effects last from 3 to 9
months, depending upon
the person.
JUVEDERM is a popular
injectable ller that is similar
to Restylane. The results
last anywhere from 6 to 9
months, depending upon
the person.
SCULPTRA is an injectable
ller of Poly-L-lactic acid,
which stimulates the body to
produce collagen (a brous
protein that supports body
tissues) and increases the
thickness of the skin. It
provides up to 80 percent
improvement in revolumizing
cheeks, areas around the
eyes and chin. Treatment
is done in a series of three
appointments about six
weeks apart. Results last up
to two years.
ARTEFILL is an injectable
gel ller that consists
of millions of beads
suspended in animal collagen.
As the collagen is absorbed
by the body, the beads
stimulate your body to
produce its own collagen,
plumping up the skin in the
treated areas. ArteFill is done
in one to two treatments
and is the only permanent
dermal ller approved in the
United States.
THERMAGE is a skin
tightening laser treatment
that stimulates the body to
produce collagen. Its done
in one treatment and results
can be seen immediately,
although facial tightening
continues to improve over the
course of about six months.
Results last for as long as 7
to 8 years.
ULTHERAPY is a
new nonsurgical face and
neck treatment that uses
ultrasound to trigger the
body to produce collagen,
tightening and lifting the
skin. Ultherapy is done in one
treatment, but takes about
6 months to achieve the full
effect. Treatment lasts about
1 to 2 years.
Prices for non-surgical facial procedures vary depending upon the geographical location.
Many places that offer these treatments have payment plans.
INGREDIENTS
s 6 Kabocha squash, 4 reserved for serving
bowls, 2 halved and seeded
s 2 fresh red bell pepper, halved and seeded
s 1 Tbs olive oil
s 1 large yellow onion, chopped
s 2 garlic cloves, minced
s 3 cups fat free chicken broth
s 3 cups water
s 1 Tbs red wine vinegar
s 1 tsp ground cinnamon
s 1 tsp ground nutmeg
s Sea salt and black pepper to taste
s cup plus 2 Tbs chopped fresh sage leaves
s 1 medium block fresh parmesan cheese
DIRECTIONS
Roast squash: Preheat oven to 400F. Roast
two squash that have been halved and seeded.
Place cut sides down, in an oiled or parchment
paper lined roasting pan in middle of oven until
tender, about 1 hour. When cool enough to
handle, scrape esh from skin.
Broil peppers: Switch oven to broil. Place
red bell pepper halves skin up on a baking
sheet. Place under broiler until skin is charred.
Remove peppers from broiler and place in a
brown paper bag and fold to seal or place in a
mixing bowl and cover with plastic wrap. Let rest
for about 15 minutes. Remove peppers and using
hands, wipe off charred skin. Chop coarsely.
Prepare Kabocha Squash serving bowls: Carefully
cut around the top of the squash releasing the top
of the squash. Using a spoon, scrape out much of
the inside esh and seeds of the squash. Place in
the oven on a roasting pan, with top, for about 10
minutes. Remove immediately and allow to cool
completely. Set aside.
For soup: Add olive oil to stock pot. Add onion and
garlic. Saute about 1 minute. Add chicken broth,
water, vinegar and simmer. Add the roasted squash
that has been roasted for an hour and removed from
the skin and the roasted red bell pepper. Simmer for
about 20 minutes and add cinnamon, nutmeg, salt
and pepper and simmer an additional 10 minutes.
Stir to blend. Add sage and remove from heat.
Working in batches, puree soup in a food processor
or blender until smooth, adjust seasonings as
desired. Serve with parmesan cheese shavings, if
desired.
Copyright Susan Irby, the Bikini Chef
2011
THE
OTHER
KABOCHA SQUASH SOUP WITH FRESH BASIL (Serves 4)
"Y3USAN)RBYTHE"IKINI#HEFs0HOTOSBY'REGG%VAN0HOTOGRAPHY
BIKINI KITCHEN
Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles
on 790 KABC, an author and specialist in healthy bikini
cuisine. Follow her at twitter.com/thebikinichef or visit her
website at www.thebikinichef.com.
oes squash rarely come to
mind when thinking about
dinner plans? When done
correctly, squash can be
delicious and adds vital nutrients to
your healthy lifestyle. One squash
that often gets overlooked is Kabocha
squash, or Japanese Pumpkin. Its
pumpkin-like shape and green hues
make it the perfect fall vegetable.
Considered to be a bit of an
unknown squash, Kabocha squash is
sweeter tasting than butternut squash
and similar in texture and avor to
pumpkin and sweet potato. Kabocha
squash can round out healthy and
delicious meals, or become a meal
of their own when served as a soup.
This versatile vegetable can be
roasted, baked, steamed or enjoyed
any number of ways. Cut into cubes
and toss with pasta. Serve roasted
Kabocha squash dusted with a little
cinnamon and nutmeg as a side dish
to roasted chicken or sh. Add fresh
herbs like sage and rosemary for an
extra layer of avor.
Pureed as a soup, Kaboucha
squash provides a tasty, healthy,
low-calorie meal with a unique
serving option. Wow your family and
friends by serving the soup in the
squash itself. This simple, beautiful
presentation will create a dish so
enticing they wont even notice how
healthy it is!
Each delicious bite or spoonful of
Kabocha squash provides needed
ber, beta carotene, iron, vitamin C,
potassium, calcium, folic acid and a
few B vitamins. In varying degrees,
these nutritional properties aid in skin
care, hair care, improve the bodys
immune system and have a positive
impact on metabolism overall.
Kabocha squash is available in
early fall at most supermarkets,
Farmers markets, and you may even
nd them in the pumpkin patch!
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T
he thought of having to
scarf down a plain bowl of
mundane oatmeal zapped in
the microwave with water just
to adhere to your diet isnt exactly
appetizing. While its true that oats
are quick, easy and convenient, they
leave much to be desired in terms of
taste, excitement and variety. That
is, unless you know how to spice
them up. Lets rst take a look at this
super carbohydrate before we write
it off in favor of sweet potatoes or
wheat pasta.
For starters, the known health
benets of oats are simply amazing.
More than 40 studies have proven
that oats have the effect of lowering
LDL bad cholesterol. This benet
is due to the high amount of soluble
ber present in this super grain, which
has been proven to lower the risk
of heart disease as well. And while
By Alissa Carpio
on the subject of ber, its important
to point out that meeting daily ber
requirements is necessary to maintain
healthy gastrointestinal function.
Some studies show that individuals
with adequate daily ber intake have
better weight management as well.
Oatmeal is an incredible whole
grain. The Food Pyramid recommends
that half your grain intake come from
whole grains. Necessary vitamins and
nutrients found in the bran and germ of
the grain are lost in the milling process
of rened white grains. Whole grains
provide satiety (feeling of fullness),
promote digestive health, lower blood
pressure and cholesterol and lower risk
of developing colon, stomach, rectal
and prostate cancers. Whole grains
may also reduce risk of developing
Type 2 diabetes and help control blood
sugar among diabetics. Whole grains
such as oatmeal are broken down by
Tired of eating the same bowl
of oatmeal every morning
to get those complex carbs?
Spice it up.
FUN FACTS
ON OATMEAL
80 percent of American
households have oatmeal in
their cupboards.
The most popular toppings for
oatmeal are milk, sugar, fruit
and butter.
Oatmeal costs about 15 cents
per serving.
January is Oatmeal Month,
created by the Quaker
company in the 1980s.
Oatmeal cookies are the
number one non-cereal use
for oatmeal, followed by
meatloaf.
An 18-ounce container of
Quaker Old Fashioned Oats
contains 26,000 rolled oats.
the body into glucose. Glucose is the
bodys primary and preferred energy
source, especially during moderate-
and high-intensity physical exercise.
Oats are a nearly perfect option as
they provide a sustained release of
complex carbohydrates, allowing a
constant stream of energy to fuel your
body and provide blood sugar stability.
NOT ALL OATS ARE CREATED EQUAL
The process of making oat meal
involves de-husking, heating and
cooling to create oat groats. The
oat groats are then processed in one
of several ways: milling (ne, medium
or coarse), steamed and attened to
create the familiar rolled oats; cut,
steamed and rolled to make quick-
cook oats; or simply cut or broken to be
deemed steel-cut oats. When it comes
to health benets, the less processing
the oats go through before being
packaged leads to a higher nutritional
value. That being said, your best bet is
either oat groats or steel-cut oats. Old-
fashioned oatmeal and quick-cook
oats are next in line. Most of these have
had the oat bran layer removed, and
thus vital nutrients. Instant oatmeal,
as in packets, is the least healthy due
to the most processing of the oat. In
addition, most of these have articial
avorings, colorings and sweeteners
added. Even the plain original avor
of a popular brand of instant oatmeal
contains caramel coloring and a soy
gum base. The good thing is these
processed oats have been fortied
with additional vitamins A, C, iron and
calcium, which help bring the vitamin
and mineral count higher. However,
supplemental vitamin fortication is
not always as well absorbed as the
natural nutrients found in foods.
So now youre ready to throw
a pot on the stove and cook up
a batch of steel-cut oats. But
how do you make it tasty while
keeping it healthy? Add a pinch
(about 1/8 teaspoon) of salt
to the batch of oats while its
cooking. This will help bring
out the natural nutty avor
of the oats, as well as any
avors you may add to the
HOMEMADE APPLE
PIE OATMEAL
INGREDIENTS
s cup (cooked) steel-cut oats or
cup (dry) old-fashioned oats
s teaspoon cinnamon
s cup cooked diced apples (make
yourself or use packaged in 100% fruit
juice)
s 2 Tbs. nely chopped walnuts
s Honey, to taste
s Low-fat milk, soy or almond milk
DIRECTIONS
Cook oats according to directions, then
stir in all remaining ingredients.
SPICY PUMPKIN
PIE OATMEAL
INGREDIENTS
s cup (cooked) steel-cut oats or
cup (dry) old-fashioned oats
s teaspoon Pumpkin Pie spice
s cup canned pumpkin (not pumpkin
pie lling)
s 1 Tbs. ground axseed (axseed mill)
s 1 cup nonfat Greek yogurt
s 1 Tbs. agave nectar
s 1 Tbs. honey (if more sweetness
desired)
DIRECTIONS
Cook oats according to directions, then
stir in all remaining ingredients.
Think outside the box and be creative when prepping your oats. Oats add thickness, texture and a nutty
wholesome avor to any recipe. Dont just make them sweet; oats can boost up savory dishes. Use them
in meatloaf, combine them with brown rice in your stir fry and bake with oats, too.
OATS THROUGHOUT THE AGES
2000 BC: Oat grains found among Egyptian remains
1602: Oats rst brought to North America and planted off the
coast of Massachusetts
1786: George Washington sowed 580 acres of oats
1908: The rst oatmeal cookie recipe, oat cakes, appears on a
box of Quaker Oats
nal product.
Oats are a great high-energy
complex carbohydrate source, but
to make a balanced meal requires
the addition of healthy fats and high-
quality protein. This can be as simple
as stirring in a scoop of protein powder
and some milk or dairy alternative,
such as soy, hazelnut or almond milk.
Nonfat yogurt or Greek yogurt gives a
tangy creaminess to the oatmeal. For
a little more avor and texture, you
can add chopped nuts to your oats.
Slivered almonds, chopped walnuts
or pecans are delicious choices. Add
some fresh fruit to your dish and
things really start to get exciting.
Strawberries, blueberries, sliced
banana, or even peaches are great
options. Dried fruit makes your oats
quite scrumptious, although watch for
added sugars. Try dried unsweetened
cranberries, raisins or blueberries.
Liquid sweeteners work quite well with
oats since they mix thoroughly. For
healthy natural options, choose honey,
agave nectar or a bit of maple
syrup. MS&F
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emega-3 fatty acJs per servng
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* 6reat tastng Feach Mange
5meethe taste anJ texture!
By Allison Van Heusen
Sucralose, found in Splenda
and many other sugar-free or
diet items, has come under the
gun a few times, so we're here
to help set the record straight.
L
et's face it: if you're trying to eat
a healthy diet, sugar and sweets
typically get the boot. Thankfully we
have articial sweeteners that are hundreds
of times sweeter than the real deal, but minus all the
calories. But articial sweeteners often get a bad rap.
And sucralose, most commonly sold as Splenda, is no
exception. Perhaps your mother told you it would cause
cancer. Maybe your brother said he read somewhere that
Splenda (sucralose) will make your stomach stick out. Or
maybe youre afraid that sucraloses chemical component,
chlorine, is going to damage your organs somehow.
Well, I want to help set the record straight. I dug through
mountains of information (some credible, others not so much)
to help separate fact from ction. You might be surprised to
learn that I couldnt nd one piece of credible evidence in a
peer-reviewed medical journal stating
that Splenda (sucralose) is bad for you.
So, lets get to it. Lets nd out
what sucralose is, how it works, why it
and other articial sweeteners have so
many naysayers and why the evidence
against sucralose doesnt really
have a leg to stand on. But, in
the end, you can decide for
yourself.
What is this stuff?
To make sucralose, you
start with sucrose (table
sugar), selectively
remove three hydrogen-
oxygen molecules, then
replace them with three chlorine
molecules. Most commonly sold as
Splenda, sucralose is 600 times sweeter than
sugar and currently approved for use in more than 80
countries. The U.S. Food and Drug Administration (FDA)
approved sucralose in 1998 after reviewing more than 110
animal and human safety studies conducted over 20 years.
Because of the structure of the sucralose molecule, it is not
absorbed by the body (cant pass through the intestinal wall)
and therefore is calorie free, will not raise your blood sugar,
and as a bonus, wont give you cavities.
For the record, because sucralose is so much sweeter
than sugar, Splenda is bulked up with maltodextrin, a starchy
SUGAR
SWEET &
CALORIE
FREE
powder, which also helps it to measure more like sugar. In
fact, Splenda is 99 percent maltodextrin and only 1 percent
sucralose. So no, Splenda is not a natural product, as is
stated on their website. It is a calorie-free sweetener that is
made from a process that starts with sugar.

Is it safe?
The current critics of articial sweeteners, and there are
many, say articial sweeteners can cause everything from
sleep disturbances and sexual dysfunction, to Lupus,
diabetes and cancer. Back
in the 70s, Sweet N Low
took a big hit when a study
linked saccharin to bladder
cancer in lab rats. However,
according to the National
Cancer Institute and other
health agencies, no sound
scientic evidence exists
that saccharin or any other
articial sweetener approved
for use in the United States
today cause cancer or other
serious health problems.
But if you surf the 'net
for sucralose, the hits
regarding the hazards of
this articial sweetener
are endless. If you look
closer, you might start
questioning the source of the
information. One website,
www. t r ut habout spl enda.
com, for example, shows
a little girl staring at a plate
of cookies with a terried
look on her face under the
banner, Do you know what
your children are eating?
However, when reading the
ne print at the bottom of the
screen, you will nd that the
website was created by The
Sugar Association (which
represents beat and cane
sugar farmers of America).
Another site featuring Dr.
Janet Starr Hull, who wrote,
Splenda: Is It Safe Or Not?,
touts the harmful effects
of the chemical component
in sucralose, chlorine. But,
Hull earned a bachelor's in
geology, she has no medical
degree, she is not a registered dietician, but she does
have a "PhD in holistic nutrition (from a non-accredited
correspondence school that suddenly closed in 2010
without refunding millions paid by current students who are
now suing the college). From her website, she is selling two
books, hair analysis tests, a detoxication kit and nutrition
counseling. All that aside, I took notes on the most common
of these toxic side effects and went looking for data to
support the websites claims.
How can I find credible information?
To nd what is considered to be credible research, it is
important to look at studies published (on paper, not just
online) in peer-reviewed medical journals because you know
the study was done by a credible MD or PhD, that the testing
methods and data collection were properly executed, and
an adequate amount of subjects were included to make the
studys ndings statistically signicant and valid. The peers
who review are also MDs or PhDs, not someone who posted
an opinion online. A great place to nd these studies is www.
pubmed.gov, a service
of the Unites States
National Library of Med-
icine, which provides
free access to MEDLINE,
the NLM database of a
wide variety of science
journal articles. Here is
what studies published
in peer-reviewed medical
journals showed about
sucralose.
One study conducted
on rats and published
in Food and Chemical
Toxicology in November
2010 found that sucra-
lose did not harm or ef-
fect any of the rats ge-
netics. Genetic changes,
when they do occur, can
lead to cancer. A previ-
ous study published in
the same journal, com-
pared sucralose and its
two main metabolites
(the substances it breaks
down to when metabo-
lized in the body) to a
known neurotoxic arti-
cial sweetener, 6-CG.
The study found no
changes in the central
nervous system (CNS) of
the mice and monkeys
taking sucralose and its
metabolites, but did nd
CNS damage from sub-
jects taking the 6-CG.
Another study found
that repeated exposure
to sucralose in newborn
baby rats (comparable
to 1 to 4 week old hu-
mans) did not result in any damage to their brains or their
behavior as adults.
The most damning study, which comes from Duke
University, reported that in rats, Splenda increased body
weight, decreased benecial intestinal bacteria and might
interfere with the absorption of nutrients and drugs. But
when this study was examined in depth by a panel of
credible medical experts, the results (published in peer-
reviewed journal Regulatory Toxicology and Pharmacology)
ZEROING IN ON XYLITOL
Xylitol is a sugar alcohol, which is a carbohydrate that
naturally occurs in certain fruits and vegetables, but can
also be manufactured. Sugar alcohols are not sweeter
than sugar. In fact, some kinds are less sweet than sugar.
They do contain calories, but are lower in calories than
actual sugar. In spite of their name, sugar alcohols dont
actually contain ethanol, the alcohol found in adult
beverages. Sugar alcohols can be found in chocolate,
candy, toothpaste, mouthwash, baked goods and sugar-
free chewing gum.
Possible benets of sugar alcohols include weight
control, because they contain fewer calories than sugar,
about 2 calories per gram; and better blood sugar control
for diabetics, because of their lower calories and the fact
that they dont completely absorb in the body. Also, sugar
alcohols dont promote cavities, which is the reason they
are often in gum.
Labled as GRAS (generally recognized as safe) by the
U.S. Federal Food & Drug Administration, there are few
health concerns associated with sugar alcohols. When
eaten in large amounts though, usually more than 50
grams but sometimes as little as 10 grams, sugar alcohols
can have a laxative effect, causing bloating, intestinal
gas and diarrhea.
Source: MayoClinic.com
were decient in several critical areas
and that the study conclusions are not
supported by the data presented.
The only animal study I found showing
any harmful effects of sucralose was
published in Food and Chemical
Toxicology in 2000. For this study,
rats were fed 1, 2.5 and 5 percent
of their daily food consumption in
sucralose for 4 or 8 weeks. There
were no toxicologically signicant
effects observed at the 1 percent or
2.5 percent dietary levels. However,
the rats administered 5 percent
sucralose, showed decreases in
food consumption, weight gain,
and tissue changes in their spleen
and thymus.
Before you get all worked up
about these results, lets think
about this in human consumption
amounts. Splenda, according to the
package, has 0 calories per serving
(1 tsp) based on a 2,000 calorie diet.
For our purposes, lets say it has 1
calorie per teaspoon. If a person
eats a 2,000 calorie diet, he or she
would have to consume 2 cups of
sucralose a day and dont forget that
Splenda is only 1 percent sucralose
so you would need to consume around
200 cups of Splenda per day for 4 to 8
weeks to match the rats in this study.
That's a lot of Splenda!
According to the FDA, research
shows sucralose to be well tolerated
and showed no indication that adverse
effects on human health would occur
from frequent or long-term exposure
at the maximum anticipated levels
of intake. A repeated dose study of
sucralose tolerance in human subjects
published in Food and Chemical
Toxicology in 2000, showed that human
blood chemistry, urinalysis and EKG
tracings were unaffected by sucralose
administration for up to 12 weeks. A 13-
week tolerance study published in this
same article found no changes in the
subjects vision or eye structure.
Another study, published in the Journal
of the American Dietetic Association
in December 2003, ran a multicenter,
double-blind, placebo-controlled,
randomized study on subjects with type
2 diabetes who were given doses of
sucralose approximately three times the
estimated maximum daily intake. The
results showed no clinically meaningful
differences between the groups in any
safety measure and that sucralose was
as well tolerated. I did nd one case
study in the journal Headache published
in 2006 of one female subject who
had migraine headaches triggered by
sucralose.
But isn't chlorine bad?
Remember, each sucralose molecule
has three molecules of chlorine attached
to it in a form called chloride. First of all,
because the sucralose molecule cannot
pass through the intestinal walls, it is
never absorbed into the blood stream,
and therefore no chlorine makes it
into your system. But, if you are still
concerned about chlorine, let me put
your mind at rest.
Chlorine is essential for humans to
live, you would literally die without
it. According to the book, Clinical
Methods, published on the National
Center for Biotechnology Information
website, chloride (the same form as
found in sucralose) is in your blood and
in the uid surrounding all of the cells in
your body. Chloride carries an electrical
charge in the body, like sodium and
potassium, which is why they are
called electrolytes. This electrical
charge allows your nerve cells to work,
allows muscles to contract (including
your beating heart), and helps regulate,
along with sodium and potassium, your
bodys uids and pH balance. Stomach
acid is made of hydrogen and chlorine
(hydrochloric acid), which we need for
proper digestion. And, unless you have
certain kidney diseases, chloride does
not build up in the body, it is ltered
out of the blood by the kidneys and
excreted in urine. If you need even
more convincing, Im willing to bet that
you put chlorine on your food at almost
every meal. Table salt is a combination
of sodium and chlorine called sodium
chloride.
So folks, what have we learned?
First, dont believe everything you read.
Research the claims using credible data.
Second, sucralose is a safe articial
sweetener. It will not give you cancer,
wont affect your vision, change your
genetics or damage your central nervous
system. It doesnt harm your intestines,
cause gas or bloating. Medical literature
shows that, like most things, when used
in moderation, sucralose is a safe and
well tolerated articial sweetener.
If you dont tolerate it for whatever
reason, like the lady with the migraines,
dont eat it. As far as weight loss is
concerned, Splenda can help in terms
of cutting out calories from sweets, but
it is not the answer. If you eat a healthy
diet and exercise, you will shed pounds
(surprise!). Plus, you can safely save a
few calories by drinking diet beverages
or putting that yellow packet in your
coffee or tea. MS&F
A LIGHT & FLUFFY FILLER
Maltodextrin is a processed natural sweetener and ller made from corn, potato, rice or
wheat. Actually, maltodextrin is similar to Stevia, as it is a highly processed or rened
form of a naturally occurring substance. Even when made from wheat, maltodextrin
is gluten free because it is such a highly processed ingredient that the protein is
removed, rendering it gluten free. The U.S. Federal Food & Drug Administration denes
maltodextrins as nutritive saccharide polymers that consist of D-glucose units linked
together. They are prepared as a white powder and are generally recognized as
safe (GRAS) as direct human food ingredients at levels consistent with current good
manufacturing practices.
Maltodextrin has an excellent safety prole as it is in many products, including
infant formula, baked goods, snacks, cereals and hydration beverages. It is used for
hospital tube feeding diets, and even used as an alternative to glucose in an IV form
to rehydrate very young children who have diarrhea. According to Bastyr University
Clinic, maltodextrin is also commonly used to treat malnutrition in patients with cirrhosis
of the liver.
CHEMISTRY 101
To make sucralose, you start with sucrose (table
sugar), selectively remove three hydrogen-
oxygen molecules, then replace them with
three chlorine molecules.
Sucrose molecule (sugar)
Sucralose molecule (Splenda)
40
30
20
10
MAX GOURMET
High Protein, Low Carb
w/ a milkshake taste
MAXPRO
The SUPER Protein Blend
w/ whey protein concentrate,
whey protein isolate and
potassium caseinate.
TRIPLE WHEY
The Threefold Threat
w/ TriPro Complex
WHEN SEARCHING FOR THE ABSOLUTE BEST IN PROTEINS, YOU CAN COUNT
40
30
20
10
MAX LEAN PROTEIN
The High Protein Fiber Blend
perfect for weight management
HIGH 5
5 Synergistic Proteins for the
active lifestyle
ISO EXTREME
The highest concentrated percentage
of whey polypeptides available
(over 90% pure).
ON MAX MUSCLE TO ROUND UP
TH
IS N
O
TO
R
IO
U
S LIN
E-U
P IS
O
N
LY
A
V
A
ILA
B
LE A
T:
LIQUID
NUTRITION
t is almost a full-time job
these days to make sure
we get everything our
bodies need from whole
food sources. A job most
of us cannot possibly
complete every day. Thats
why supplementing with a quality
multivitamin supplement daily is vitally
important. But how do you know which supplement to trust
your health and longevity to?
There are several aspects of a multivitamin to consider
that will help you weed out the posers from the real deal.
The most important things to consider are absorbability,
quality of ingredients, potency and completeness. After
all, what good are the nutrients in a multivitamin if they
are not in the correct ratios, forms and quality that assure
proper assimilation into the body? All too often consumers
are wowed with big percentages and false promises. But
truth be told, when was the last time you could actually feel
the difference from a multivitamin youve taken? Probably
never, right? Well Max Muscle Sports Nutrition has carefully
developed the highest quality, most absorbable multivitamin
on the market today. Wed like to introduce you to the Max
Vit-Acell line of concentrated liquid nutrition.
Max Vit-Acell is the only multivitamin/multimineral/
antioxidant formula that uses the potent delivery system,
EMUSOL Micellized. This liquid blend will rush the vitamins
I
into your system and leave you feeling
alert and attentive without the use of
synthetic stimulants, which if taken
too frequently, can wear on your
adrenal glands and leave you feeling
burnt out. In fact, Max Vit-Acell is one
of the rare multivitamins that you can
tell is actually working shortly after
taking it. It has at least 100 percent of
the recommended daily intake of 13 vitamins and more than
60 major, trace and ultra-trace minerals. The nutrient and
antioxidant prole that Max Vit-Acell provides gives your
body the essential micronutrients it needs to allow normal
system functions to occur and to promote a homeostatic
environment.
Max Vit-Acell is just what the doctor ordered to combat
those nasty free radicals and slow the effects of aging. Max
Vit-Acell also contains the potent green tea leaf extract, gink-
go biloba leaf extract, grape seed extract, Korean ginseng
root extract, citrus bioavonoids, rutin powder and hesperi-
din extract to support the bodys natural immune and energy
systems. And with the addition of two full grams of L-glycine
for healthy growth hormone production and 500 mg of glu-
cosamine for joint cartilage support, this is one super vitamin
that you will be thankful you found. Go ahead and compare
Max Vit-Acell to other multi formulas out there. You will be hard
pressed to nd a more complete, more absorbable or more
powerful formula. MS&F
NOT GETTING ENOUGH NUTRITION IN YOUR DIET?
MAX MUSCLE HAS YOU COVERED WITH THREE
DIFFERENT VARIETIES OF MAX VIT-ACELL.
NOT SURE YET? You
can always head down
to your local Max Muscle
Sports Nutrition store to
try a free sample of Max
Vit-Acell. Youll feel the
difference right there in
the store! To find a store
near you, please visit
www.maxmuscle.com.
maxmuscle.com
* 0emprehensve 6reens anJ
Frut 8IenJ FermuIa
* Fewerheuse ef
Fhytenutrents
* 8ch n AntexJants
* 0entans Frebetc 0uItures
te 5uppert 6I KeaIth
* 0entans 0encentrateJ AIee
vera {nner fIet)
* 100% Vegetaran/Vegan
* AII KaturaI ~ Ke ArtfcaI
0eIers er FIavers
* Ken-0ary anJ Lactese-Free
* Ke FIIers, 8nJers er
Excpents
MAX VIT-ACELL
CITRUS BLAST
is a great once-daily multivitamin/multimineral
supplement for those who already get at least their
five to nine servings of fruits and vegetables every
day. This will assure that your body gets the head
start it needs in the morning to accommodate the
demands of the day to come. Just one ounce with
your breakfast and you are on your way to
superior health.
MAX VIT-ACELL
ANTI-OXIDANT
comes in a tasty Berry Blast flavor and adds a
dense antioxidant blend that includes apple, grape,
pomegranate, acai and elderberry. With all the
benefits of Vit-Acell Citrus Blast, Vit-Acell Anti-
Oxidant is perfect for those who struggle to get their
five to nine servings in daily. Dont stress if you cant
get them in all the time. Max Vit-Acell
Anti-Oxidant will pick up the slack.
MAX VIT-ACELL
ENERGY
is perfect for the individual who needs a healthy
boost of sustainable energy to get them going.
This blend not only delivers to your body all the
benefits that Vit-Acell Citrus Blast, but also a blend
of natural caffeine via extracts such as green
coffee beans, guarana, yerba mate and kola. With
a delicious Citrus Charge flavor, you wont believe
that it is actually good for you.
TO MEET YOUR UNIQUE DAILY NEEDS
CONCENTRATED
FORMULATIONS
3
At Max Muscle, we realize everyone is unique with different
nutritional needs. That's why we've created three different
formulations of our ever-popular Max Vit-Acell.
COMING
SOON!
ASK DR.HARVEY
By Phil Harvey, PhD, RD, FACN
BOOST PERFORMANCE
M
ax Nitro 2 was formulated
to promote the bodys
production of nitric oxide
(NO) to optimize blood
ow, oxygen and nutrient delivery for
enhanced muscle pumps, intensity
and power. Max Nitro 2 is composed
of a rapid responding molecular matrix
of powerful ingredients to promote
the production of NO by supporting
the key enzyme responsible for this
process called eNOS.
NO is an important signaling mole-
cule involved in numerous physiologi-
cal and pharmacological processes in
the human body. NO is formed by the
action of the enzyme, endothelial nitric
oxide synthase, or
eNOS, on the amino
acid substrate, argi-
nine. Optimal eNOS
activity is important
for converting argi-
nine to NO in athletic
performance as NO
results in expansion
of the blood vessels,
which enhances
blood ow, oxygen
transport and nutri-
ent delivery to skel-
etal muscles.
Max Nitro 2
was designed to
provide two levels
of support for NO production: the
amount of arginine substrate needed
for the production of nitric oxide and
amplication of the eNOS enzyme
that facilitates the production of
nitric oxide. For the substrate, or
fuel source, to produce NO, we
have added a proprietary blend of
three extreme forms of arginine for
maximum pharmacokinetics, including
arginine alpha-ketoglutarate (A-AKG),
arginine ketoisokaproate (A-KIC) and
arginine monohydrate HCl. A-AKG is a
powerful and special form of arginine
resulting in dramatic NO release.
Arginine ketoisokaproate and arginine
monohydrate HCL provide the other
two forms for boosting NO levels.
Max Nitro 2 contains citrulline, an
amino acid tightly linked to arginine
metabolism. Citrulline plays a pivotal
role in supplying arginine to eNOS and
has the unique ability to recycle itself
to maximize and sustain NO levels for
extended vasodilation benets and
muscle pumps.
Quercetin belongs to a group of
plant pigments and is a dietary avo-
noid. New research has shown ben-
ets of quercetin on NO bioactivity of
the blood vessels and protecting NO
for extended NO kinetics. Resveratrol
is a powerful bioactive polyphenolic
compound found in red wine. Exciting
new research has shown that resvera-
trol upregulates eNOS
mRNA expression re-
sulting in enhanced
NO production. Vita-
min C has been known
to have benecial
vascular effects. Vita-
min C increases the
bioavailability of NO
and may prevent en-
dothelial dysfunction
by scavenging free
radicals. Additionally,
vitamin C enhances
the effects of citrulline.
Other science-sup-
ported ingredients to
increase NO produc-
tion include thiamin and niacin. These
essential vitamins have been added
along with a special patented form of
magnesium chelate glycinate to sup-
port optimal enzyme function.
Any healthy athlete participating in
strength, high-intensity and endurance
sports wanting explosive muscular
strength and insane pumps will
benet from Max Nitro 2. Max Nitro
2 was designed to work perfectly
well on its own, but can be stacked
with other MMSN products like Pro
BCAA, XTR, GlutaMatrix or Iso-X. The
recommended dose of Max Nitro 2 is
four fast-acting capsules prior to any
workout.
MS&F
These statements have not been evaluated by the U.S. Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Always consult your
healthcare practitioner before using this product.
maxmuscle.com
N
ITR
IC
O
X
ID
E M
O
D
U
LA
TO
R
M
A
X
w
i
t
h
WITH THE MOST COMPLETE
POST-EXERCISE MUSCLE
RECOVERY FORMULA!
Max ARM (Anabolic Recovery Matrix) from
Max Muscle Sports Nutrition was created to
be the most comprehensive post-workout
formula available, providing the necessary
nutrients to support maximum muscle mass
activation, restore fluids & electrolytes,
replenish glycogen and accelerate overall
muscle recovery and repair. Max ARM
provides bioactive ingredients to support
muscle enzyme activators of protein synthesis.
Dont underestimate the need to ARM
your bodies defenses against fatigue and
recovery time after intense training.
KEY FEATURES
MuItI-FractIonaI Whey ProteIns
and FuII-Spectrum Carbohydrates.
ProvIdes MuscIe Akt/mT0R and
p70[S6K} ActIvators.
ProvIdes MuscIe Heat Shock
ProteIn [HSP} ActIvators.
ProvIdes MuscIe 0LUT4 ActIvators
lnstantIzed for RapId MIxIng
and AssImIIatIon.
Available Exclusively at Max Muscle Sports Nutrition
For more information or to find the store nearest you at maxmuscle.com
FROM THE SEED TO THE BOTTLE.
MOTHER NATURE GOT IT RIGHT!
We purchase 100% Organic Flax Seeds from
certified growers. We buy only 100% North
American Organic Seed where the climate, growing
conditions and practices are closely regulated.
We only cold press our oil and never use super
heat. We never ever filter the oil and we never
process the oil. Max Flax Oil is pure, unrefined,
unfiltered and unbleached. We smash the seed
and put it directly the bottle and deliver it. We do
not carry any flaxseed oil in inventory. We feel
mother nature has it right... from the seed to the
bottle - PERIOD! Max Flax Oil is 100% USDA
Certified Organic, Certified Organic by QAI and
Certified Kosher.
Why is MAX FLAX OIL better
than the flax oil you are using?
The old adage there are no short cuts isn't entirely true when it comes to optimizing
results from your training. Elite trainers are always searching for an edge for their
athletes. Several of them have found what they consider "the true secret for results"
with high doses of BCAA's pre and post workout. They have concluded that
dosage is critical in terms of creating true efficacy with Branched Chain Amino
Acid supplementation. By using 10 grams pre-workout and 10 grams immediately
post-workout, they have reduced recovery time significantly in these athletes.
They've also found that it prevented them from getting nauseous during intense
training sessions, a common side-effect when athletes push themselves past failure.
PRO BCAA, MMSN's new Advanced Branched Chain Amino Acid dual action
formula was created specifically to support proper dosing requirements (pre and
post exercise) to facilitate efficacy in a great-tasting, easy to use drink mix. This
highly advanced branched chain amino acid formula provides the body with high
potency branched-chain amino acids in the ideal 2:1:1 ratio of leucine, isoleucine,
and valine. Finally, a true professional grade, field tested formula designed to give
you the competitive advantage.
AVAILABLE IN STORES THIS SUMMER.
INTRODUCING
TANGERINE
WATERMELON
ALSO AVAILABLE IN:
TOTALLY NUTTY
With 3 grams of protein per
130-calorie serving, these
crispy, crunchy "chips" are
a snacker's delight. Healthy,
g|uten-free, NTOHlPS are
made from whole grain brown
rice and almonds. They're great
for serving at parties or as a
yummy snaok. NTOHlPS are
ava||ab|e |n Naoho, Sour Oream
& Oh|ve and Sea Sa|t favors.
www.bluediamond.com
MAXPRO ON THE GO
Forget scooping your protein into little baggies. Now you can tote your
favorite protein powder in your bag with the new, convenient 1-pound
jugs of MaxPro from Max Muso|e Sports Nut|r|ton. W|th 30g of prote|n
per serv|ng, MaxPro |s one of the purest and best-tast|ng prote|ns
around. Boast|ng fve new favors, your greatest oha||enge w||| be
ohoos|ng wh|oh one to take w|th you! OOMlNG SOON to a
Max Muscle near you! www.maxmuscle.com
OH BOY!
Beginning in June 2011, your favorite
jerky has just gone au naturale. With
no preservatives and no articial
ingredients, you can really sink your
teeth into this tasty low-fat treat that's
fu|| of prote|n and burst|ng w|th favor.
Take it with you for an on-the-go
snack or stock it in the pantry for the
whole family to enjoy.
www.oberto.com
POTENT DETOX
Oom|ng soon to a Max Muso|e near you |s
O|eanse & |ean Advanoed, w|th |ts powerfu|
body composition slenderizing formula designed
for qu|ok and effeot|ve we|ght |oss. O|eanse &
|ean Advanoed speo|foa||y addresses the areas
of healthy elimination, appetite suppression
and thermogenesis along with water loss using
high quality ingredients supported by published
scientic studies. www.maxmuscle.com
WORKOUT COMPANION
Max ARM Anabo||o Reoovery Matr|x}
from Max Muscle was created to be
the ultimate post-workout formula,
providing the necessary nutrients
to support maximum muscle
mass aot|vat|on, restore fu|ds and
electrolytes, replenish glycogen and
accelerate overall muscle recovery
and repair. You wont want to work
out without it! Now in tangerine
and waterme|on favors!
www.maxmuscle.com
BOOST ME UP
Oom|ng soon to a Max Muso|e near
you |s Max v|t-Aoe|| Energy, a super-
concentrated and highly potent liquid
nutrition supplement providing natual
energy you can feel for hours. Max
v|t-Aoe|| Energy |s a|| about energy,
de||ver|ng a|| the essent|a| B-Oomp|ex
vitamins necessary to produce energy in
the body along with whole food nutrition,
energizing herbs, natural sugars and
natural caffeine. www.maxmuscle.com
**See store for details. Cannot be combined with Frequent Buyer Points or
any other offers. Must present coupon at time of purchase.
All coupons expire OCTOBER 31, 2011.
THE TWENTY DOLLAR
To help celebrate our 20th year anniversary, we will be selling
the above products for only $20!! (For a limited time only. While supplies last.)
Quadra Cuts Advanced Thyroid Support is
designed for adults for optimal thyroid
gland function to help achieve maximum
calorie burning throughout the day. Quadra
Cuts Thyroid Support is a non-stimulating
thermogenic formula that provides targeted
vitamins, minerals and herbal extracts to
nourish and support healthy thyroid cell
metabolism as well as triiodothyronine (T3)
and thyroxine (T4) levels. This comprehen-
sive formula specifically focuses on an
often overlooked part of the weight
management plan, thyroid function.
QUADRA CUTS
THYROID SUPPORT
Max ZMA is an all natural product that
has been shown to increase anabolic
hormone levels and muscle strength in
trained athletes. Max ZMA is a
uniquely synergistic and effective
mineral formula designed to support
healthy anabolic hormone production
in conjunction with an effective
exercise program.
MAX ZMA
MAX WEB PRICE $25.99 MAX WEB PRICE $49.99
9
0

C
T
.
Max Joint Relief was designed to bring safe
and effective relief to sore and overworked
joints. The synergistic effects of the
ingredients in MM Sports Nutritions
proprietary formula have been proven in
University studies to bring safe and
effective relief to arthritic and sore joints.
Researchers from the Arhtritis Center at the
Boston University School of Medicine
showed that glucosamine and chondroitin
in the proper dosages were very effective in
the treatment of joint problems related to
inflamed and sore arthritic joints.
JOINT RELIEF
Max Kre-Alkalyn the next step in
cellular volumization! The patented
Max Kre-Alkalyn formula is buffered to
create a new and revolutionary
creatine that prevents the conversion
to creatinine before reaching muscle.
Max Kre Alkalyn makes more creatine
available to the body which can mean
better results in the gym. More intense
regular training sessions means
better results.
MAX KRE-ALKALYN
MAX WEB PRICE $35.99 MAX WEB PRICE $35.99
S
A
V
E
$
2
9
.9
9
!
S
A
V
E
$
5
.9
9
!
S
A
V
E
$
1
5
.9
9
!
S
A
V
E
$
1
5
.9
9
!
Turn Your Passion Into Your Profession
The Max Muscle Sports Nutrition store ownership program includes
a simple turnkey operating system, exclusive territories, high quality
proprietary products, multiple revenue streams, innovative business
development tools, comprehensive training and nationwide support
programs and is available to qualified individuals for single unit,
multi-unit and master franchise opportunities throughout
the United States.
WWW.MAXMUSCLEFRANCHISE.COM
Love what you do. Own your own Max Muscle Store! Contact us today at:
888-MAX-MUSCLE ext.2
(888-629-6872 x2)
This is not an offering to purchase a franchise. Offerings are made by Franchise Disclosure Document Only. 2010 Max Muscle.

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